By Timothy Wee
April 23, 2013
Have you caught the running bug yet?
It seems to be spreading like bushfire throughout the nation. We are sure that you have notice the numerous marathons that have sprung up over the last couple of years. Not to mention that the SAFRA Singapore Bay Run (SSBR) is just around the corner!
So, why should you pick up running as a sport? Firstly, it is a hassle free exercise which is a great mood enhancer. Running offers you the flexibility of either enjoying some alone time on a solitary run or an opportunity to socialise with like-minded friends. In addition, it can also help to build a toned physique by burning off your stubborn calories. Lastly, running is a universal exercise that almost everyone can pick up instantly.
So without further ado, we thought it might be helpful to put together a running 101 guide to get you started.
So grab your running shoes and plug in those earphones and let’s hit the beaten track!
1. Be sure to have a comfortable set of running attire. Before you even hit the ground running, do not forget to sport a comfortable top and short that will enable full mobility. In addition, it is vital to ensure that your attire is made from a breathable material to ensure optimal body temperature.
Photo courtesy of guardian.co.uk
And of course, it is extremely important to have a pair of running shoes which fit snugly to your foot. You do not want to run the risk of a twisted ankle by wearing ill-fitting footwear.
Photo courtesy of runningiseasy.com
2. Remember to do warm up and cool down exercises. This might sound like a no brainer, but you will be surprised at the number of people who have fallen into this trap. It has become all so convenient for people to just plug in their earphone and jump straight into their run. A good warm up and cool down regime will go a long way to prevent any unwanted cramps and injuries.
Picture courtesy of supersamsays.blogspot.sg
3. Be realistic with your running goals. You can’t expect to be like Usain Bolt and fly. Start off with a manageable running regime which you can attain. We recommend that you start off with a basic 30 minutes regime of walking for one to two minutes before running for a short burst of five to 10 seconds to build up your stamina. Make sure you space your running days out to give yourself apt recovery time.
As your stamina gets better, you can up the ante by running for 10 seconds and walk for 50 seconds. Gradually you can increase your running distance and time, but remember to give yourself time to adjust to the changes.
Photo courtesy of guardian.co.uk
4. Always stick to a weekly running schedule. This point goes in tandem with the pervious point. It is important that you don’t slack off and persevere with your plan. This is to ensure that your stamina levels don’t dip.
Likewise, it is equally important to know when to let up to allow for recovery. You do not want to push yourself to the point where you are hurt.
5. Know your limits! This is perhaps the most important point of all. You know your body better than anyone else, so please beware of any signs of fatigue. If you experience any pain or discomfort during your run, stop immediately. You do not want to risk any serious injury to your body.
Photo couresty of seven30runner.com
These are some of the basic running tips that we have managed to come up with.
We hope that these tips will help in paving the way for you to start running.
If you have any other useful running tip, share it with us on our Facebook page!