You have done the training, you have tapered yourself, and you are highly motivated and excited about the race. Now, it is time for you to focus on the race day itself. A proper race day preparation will ensure that everything will go smoothly and any frustration or stress can be avoided.
As the race day draws near, some of you might be experiencing some injuries and body fatigue due to over-training and lack of rest. This will frustrate some of you and may put doubts in your mind whether you’d make it for the race as you would take days off for recovery purposes. Do not let this emotion get to you. In this article, I will offer you suggestions on what you can do to stay motivated until the race.
Recovery generally by definition means the return to the normal state or condition. After a hard session of workout or training, the body would undergo a process of muscle cell damage, inflammation and production of certain waste product by the body such as carbon dioxide, lactate acid, free radical and so on.
Why recovery is important
Proper recovery helps to reduce the risk of overtraining and injury, reduces fatigue, improves quality of training and enables you to perform better especially in multi-session training. It allows your body to return to the normal condition as soon as possible and allows you to perform at or better than the previous session.
Running provides both the benefits and gains in term of health and fitness. This encourages people to take running as their hobby or sport. Seeing people run everyday in the park, gym, or track really excites me as this shows that more people are health and fitness conscious.
However, most people are not exposed to the safety precautions that they ought to know and do the right thing to avoid dangers and injuries. Here are some of the DOs and DON’Ts you must know while training for your run.
By Albert Tan
In endurance running such as a 12km run, when we talk about speed, it is not the same speed as those you have seen in an all-out 100 meter or 200 meters sprints. It is more of an endurance speed. However, the foundation endurance speed is still built on close to an all-out sprint or repetitive short bouts of fast running. Here are a few workouts that can build your speed endurance.
One of the frequently asked questions that I get is “Do we really need to warm up?” and I often reply in a question asking why not. It is easy to overlook the importance of warming up before training as many see it as something trivial. Some of you might be doing it as an exercise routine every day but does not realise that is a type of warm up. In this article, I will share with you some of the warm ups that you can perform during your training session.
For those who have taken part in the Live Great Run last year, you would have recalled running through many hilly terrains. As for those who are taking part for the first time, I would like to alert you that there will be hilly terrains throughout the run.
Many runners would fear the hills when they meet one, but there are those who don’t. It all comes down to the training and preparation that you have done prior to the race. So here are a few tips on how you can train and master the hills for your run.
What is Cross-training?
Cross training is any form of exercise or workout that supplements your main training or sports. In this case, you main training is running and the supplemental training would be other forms of exercise that work the different muscles or joints.
You may have already been running for a while now to prepare for the Great Eastern Live Great Run 2013. Many of you would either train in the park, by the road side, around your apartment, on a running track, on a sandy beach or on a treadmill in a gym. I am going to share with you about some of the surfaces that you may expose your foot to during running, the potential injuries that each type can cause and how to tap on the benefits of training on the different types of surface.
There many resources and references on nutrition for pro-long exercise and endurance sports available in the library, bookstore and on the internet. If you have been reading a lot on nutrition for endurance sports or for running itself, you might be overwhelmed by some of the information and the application of the eating strategy. It is because some of this information was not meant for you but rather for elite or top runners. This article emphasizes on healthy eating for better health and fitness for beginners and intermediate runners.