ACE THE RACE
With only a few more days leading up to the race, it’s time to taper off your training so your body has enough time to recover and gear up for the run. Stay stress-free with these tips.
STAY HYDRATED
Waiting till you’re at the starting line to drink up may prove to be too late as a lack of fluids in runners can lead to fatigue, cramps or worse. Incorporate these smart hydration practices into your trainings to peak on race day.
EAT TO WIN
It’s common to feel ravenous after a run, so watch out – you could wolf down more calories than you’ve burnt. Avoid skipping meals after training as your body needs fuel for recovery. Follow these smart nutrition strategies for peak performance.
COOL DOWN CORRECTLY
Besides warming up your muscles for exercise, it’s just as important to cool them down in order to reduce your heart and breathing rate. It also helps speed up recovery. According to the American College of Sports Medicine, this session should last five to 10 minutes. Dr Ben Tan, sports physician at Changi Sports Medicine Centre, shares what you should include in your post-run routine.
STRETCH IT OUT
It’s best to do your stretches after a slow jog as “warm” muscles stretch more easily. Wise up on these moves that target the main muscle groups used in running. Hold each one for 20 to 30 seconds and aim for five reps each, adding more if your muscles feel particularly tight.
READY, GET SET…
A good warm up will dilate the blood vessels leading to your leg muscles, so that they’re well supplied with oxygen, while ensuring peak performance and lowering injury risk. According to the American College of Sports Medicine, an ideal pre-run workout should raise your pulse slightly – and include joint mobility exercises and stretches. Try this.
CONQUER MID-RUN CRACK-UPS
Getting a cramp or a blister while running is unfortunate – but it can happen. Here’s how to get around these common setbacks.
BE A SUPER SNACKER
You don’t have to rule out nibbling as long as you do it right (that means no overeating). In fact, some munchies offer health benefits in addition to fuelling a runner’s diet. Here’s what to go for.
PERFECT YOUR PACING
peed up too soon and you may run into misery: excess fatigue, loss of motivation, or even injury. That's why it's key to get your pace right. Run within your limits and follow these tips to achieve that perfect balance of speed and comfort.
SCHEDULE SMART
Instead of simply running wherever the wind takes you, plan your week to make the most out of your training. Here’s how to design the ideal workout to stay on the game.
THINK LIKE A WINNER
Preparing for the big day takes more than just time at the gym. Experts claim that 80 per cent of any fitness accomplishment may be attributed to mental preparation. Training your mind goes hand in hand with working your body, says motivational coach and ex-Olympic pentathelete Greg Whyte. Here’s how to overcome three common stumbling blocks.
TOO MUCH, TOO SOON?
It’s a common rookie runner mistake – letting your enthusiasm get the better of you. The result? You’ll be miserable by the second km, when you’ve barely started! More isn’t necessarily better. Push your body too hard and overuse injuries such as shin splints, ITB syndrome or runner’s knee can develop.
Here are five tips on how to train smart – and well.
THE GIRLY GUIDE TO RUNNING
Don’t ignore the basic rules of feminine hygiene when you’re training. Sweat mixed with warm bodily fluids creates the perfect breeding ground for bacteria, yeast, and other nasties. So, yes, you need to wear clean running clothes – and shower right after a jog, especially during these hot months.
TAKE THAT FIRST STEP
Whether you’re a rookie or you’ve been running for years, there will be days when you feel uninspired to hit the track. But the truth is you don't need a coach, personal trainer, or drill sergeant to boost your motivation. Here are some easy tricks to get out of that rut.
