Are you ready for the big run?

From: http://www.in2it.sg/sbrtraining


If you have signed up for the Singapore Bay Run and Army Half Marathon on 12 September 2010, chances are, you would have already begun training for it. But just to make sure you have covered all grounds, over the coming weeks leading to the event, we will be offering some useful tips and reminders to ensure that come race day, your body will be ready to perform.

Week 8: Post-race recovery
The race is over and the excitement is past. If you’ve achieved your race goal, then congratulations are in order, if not, then there is always the next race. But for now, there is the important issue of post-race recovery.

Granted muscle aches and body pains are expected after the stress of such a run, every runner recovers at different rates. Some take a few days while others need weeks before their body returns to normal.

Either way, it doesn’t mean there is nothing you can do about alleviating the after-effects of a long distance race. Good rest is vital and you will also need to replace lost fluids so keep yourself well hydrated. It is also important to replenish your depleted glycogen stores and protein to help muscle repair so carbohydrates and protein should feature more in your diet.

One of the biggest mistakes is to totally switch your body off. But having said that, it is important to know that since your muscles and tendons are fatigued and stiff, you should not stress them further. Take a break from running for a week or so.

Instead, try swimming or cycling. These activities help to increase the blood flow through your muscles without subjecting them to impact. You can also try light walking but avoid slopes.

There is a health risk involved in rushing back to training too quickly since the reduced resiliency in your muscles and connective tissue put them at a high risk of sustaining injury if strained. Moreover, since your immune system is likely to be suppressed after a prolonged high intensity race, waiting until it returns to full strength will help you reduce the risk of falling ill.

Ultimately, you should listen to your body and determine how you feel before returning to full training.
Week 7: The recovery
It is likely that after a tough training session encompassing a run, there will be stiffness in your body, particularly your legs. And if your next training session coincides with it, you will feel as if you’re dragging a piece of dead wood around. But it doesn’t have to be that way.

Many of us tend to be enthusiastic when warming up simply because we are loaded with energy and ready to go. The mistake arises when it comes to cooling down.

Tired and exhausted, the first thing that comes to mind after a tough training session is to get off our feet and lay flat under a shady tree to catch our breath. That’s a big mistake. Switching off the body in such a manner would inadvertently promote a build up of lactic acid in the muscles adding to the discomfort you will feel later.

Ideally, any cooling down should begin even before you reach the finishing point of your training run. About 10 minutes before the end, start slowing down, first to a steady jog and then to a walk over the last five minutes. You should also do some light stretching before heading home.

Once home, immerse as much of your legs in a pail of cool water – the deeper the pail the better – so as to contract your muscles and help to expel the lactic acid. This is commonly practiced by many professional athletes, not just runners but those in other sporting disciplines as well.

When you are done, give your legs (from feet up) a light oil massage to restore the circulation and further expel the toxins from your system. Thereafter, do a leg drain where you lie on the floor with your feet up against the wall. This allows the blood and toxins to be drained away from your legs and be replaced by fresh blood.

Gear up well
It is common during any mass run to see many runners wearing cotton Ts. With our hot and humid conditions here, that is definitely not advisable.

The problem with cotton is that it does not dry quickly. So once it becomes wet with sweat, it tends to hold on to it. It becomes very uncomfortable to run when you remain damp and even worse when the cotton fabric sticks onto your body.

It is the same for socks too. Avoid the 100% cotton ones. They will get soaked, your feet will remain wet and this may lead to blisters. Go for polyester or acrylic socks which are good at removing moisture.

Although you should avoid wearing super-tight fitting attire during a long run (it causes overheating), clothes that are too loose will tend to cause chafing. This occurs from the repeated rubbing of the skin against loose clothing. Moisture from sweat or rain can worsen chafing, which usually occurs around the inner thighs and underarms. You can also try to lessen chafing by applying Vaseline to vulnerable areas.

Invariably, the ideal type of attire would be lightweight, light-coloured (to reflect the sun’s rays) and just loose enough to allow natural cooling to occur. Synthetic and technical running attire may cost a little more but you will appreciate the added comfort especially during the longer runs.

Since everyone’s feet are unique, there are no ‘one size fits all’ running shoes. To ensure that you have an appropriate pair, it’s best to buy them from a reputable running shoe dealer who will take into consideration the structure of your feet (i.e. foot type) before suggesting a particular pair. Comfort and stability in running shoes are vital and can save you from a multitude of injuries during your run.
Week 6: Inhale, exhale
Most people associate running with the legs, and to some extent, the arms. But the truth is the respiratory system plays an equally important role. The ability to bring higher levels of oxygen into your body during a run, or any physical activity, is critical.

Developing an optimal breathing pattern during your runs takes some practice. The right way to breathe is through both the nose and mouth at the same time. Try to achieve rhythmic breathing. This helps with your body’s efficiency as well as provides you with something to concentrate on and make the long distance run seem shorter.

It is common for a runner to lose focus and break the intended breathing rhythm. To avoid this, a runner can time his breaths with the steps taken. Like how swimmers breathe every three strokes, a runner can forge a similar set pattern i.e. every three or four steps.

This will allow the runner to enter what is known as the zone; running like clockwork and at a consistent pace. When the arms, legs and breathing patterns follow the same beat, it provides an ideal distraction from the strain and soreness you are likely to feel during the run.

Deep breathing helps a runner to stay relaxed and decrease the effects of fatigue. Remaining tense during the race can adversely affect concentration and overall performance, and may even lead to cramping.

So for several times during your run, take a larger than normal breath and exhale all of the way out. Use these moments to also release the tension in your arms by shaking them, opening up your palms, wriggling your fingers and even rotating your head a bit. The best part about is that you won’t have to break a stride or slow down to do this.   
Week 5: Pace proper
The start is signalled, you take off enthusiastically amidst the loud cheers and deafening horns, trying to keep up with the quick pack. But a few hundred metres later, your stomach shuts down, your heart feels like it’s about to pop out of your gaping mouth and you struggle to complete the race if you manage to at all. Hands up if you’ve ever been in this scenario.

Many amateur runners do not put enough thought into how to pace a long run. This is not common only during races but whilst training as well. The key when it comes to pacing is being patient.

If your aim is to complete the race for now, the important thing is learning to run in even splits. That means the whole race is run in phases at a progressively increasing pace. This would eventually be the springboard towards improving your time in subsequent races.

The first thing to not do is to take off too hard. It’s fine to start off slightly slower than your average pace. Once you manage to find some space away from the jostling group – about 800m to 1km from the start - hit your goal speed for the first phase and stick to it for the next 15 to 20 minutes, for example.

Meanwhile, at the 5, 10 and 15 km mark, do a self assessment. Only if you are feeling strong should you build the pace at your planned pace-changing stages. However, this increase in pace should be gradual. Don’t try to keep increasing your pace for too long at a stretch as your body will struggle to keep up. The increase in pace should stretch across 30 seconds to a minute and once you reach your new desired pace, stick to it for the next 15 to 20 minutes.

Look out next week for when we highlight how to breathe right during your run.
Week 4: Run right
Proper running techniques are important for any runner whether running to stay in shape or taking part in long-distance races. What it does is that it can help to improve overall speed and reduce the amount of unnecessary energy expended with poor techniques. It also can reduce the likelihood of picking up an injury.

When a runner is tired, one of the most common things you will notice is that their hands start getting closer to the shoulders than to their waist. As much as possible, keep yours parallel to the ground if you want to increase your stride length and get the most out of each step.

Similarly, to maximise your arms’ movement, avoid letting your shoulders droop. Keeping them squared and firm no matter how fatigue you are feeling will actually conserve you energy.

Another common mistake many amateur runners make is the way they land after each step. The goal is to step squarely on the ground, meaning that you have to ensure that the middle of your foot hits the ground; not the front and certainly not the heel.

Also, keep your knees bent with every stride and step just when your leg is on its way back underneath your body. Keeping your knees straight, which tired runners often do, can lead to injury.

Lastly, your head should always be facing in front of you without moving it about too much (to view the scenery) during the run. You can choose to focus on the ground before you or at a point in the distance. Obviously closing your eyes for too long at any point is dangerous. It can cause your body to lose its orientation momentarily once you open them again. But remember, a moment is all it takes for you to lose your balance and trip or bang into another runner.

Look out next week for some useful tips on how to pace yourself during your runs.
Week 3: Before and afterWarming up before a long run can and will make a difference between an optimal injury-free performance and one that leaves you dropping out mid-way due to injury or a cramped up body. This is assuming that you have already put in adequate training for the race.

A good warm up routine increases blood flow to and temperature of your muscles, and slowly raises your metabolism to cope with the stresses from the run ahead. In doing so, you are getting your body ready for its ideal performance level.

Start off with a slow jog for about five minutes. For the next five, increase your speed little by little until you reach at least ¾ of your likely race speed. When you are done, do some stretching exercises to extend beyond your normal range of motion. This helps to loosen up your muscles and increase their flexibility so that you won’t feel the strain when you have to ascend hills, open up strides or sidestep other runners.

Equally important is a good warm down routine.

Cooling down after a race helps to gradually return the body to its relaxed state. Brisk walking or jogging for about five to 20 minutes after your run will reduce the temperature in your body and muscle tissues. Besides helping to eliminate waste products (mainly lactic acid that cause muscle spasms and cramps), it also tapers your heart rate to the standard rate to prevent hyperventilation. For the next five to 10 minutes, do some static stretching exercises to help your body return to its normal relaxed state.

Ultimately, a good cooling down routine will help to prevent sudden fainting spells that may result from the accumulation of blood in the body’s extremities – away from the brain – that occurs when a prolonged and robust activity is suddenly stopped.

Look out next week when we explore the right running techniques to get the most out of every stride.
 
Week 2: Beyond running
Running alone is only one component of conditioning your body for a long distance run. In order to train effectively, you will have to balance your trice weekly runs with cross training in between.

Cross training essentially has two main benefits; it gives your muscles a much-needed break and it also refreshes your mind. Of course, the other benefit is that it adds variety to your training regime.

Like running, cycling and swimming will also give you a cardiovascular workout albeit with less stress on the body. Although stamina levels are also improved, it should be a consistent and organised endeavour. Don’t just hop on your bike or jump into the pool and start riding all over the place or splashing about.

Map out the distance (or route) for each and increase your effort in an orderly manner i.e. cycling five rounds around the neighbour this week and six rounds the following, or swimming 10 laps this week and 15 laps the next.

The other aspect of cross training should be strength resistance exercises with weights or resistance bands. Depending on the equipment you have at home, you may not need to head to the gym for this. Many amateur runners find this a waste of time but building body strength is necessary to offset the strain on the body during an endurance run. It essentially helps to keep the momentum going. As far as possible, don’t leave out any muscle group when you workout.

Finally, the other area of cross training has to do with flexibility exercises. This is important in keeping the body’s joints nimble and also to prevent injury. By focusing on core stability exercises (e.g. with an exercise ball), you will also learn to understand your body’s limitations. Ideally, you should do this as part of the breaks you take whilst undertaking a body strengthening workout with weights.

Look out next week when touch on the proper ways to warm up before and warm down after your runs.
Week 1: Building your engine

Obviously, if you are planning to take part in any running event, you will have to put in extra time preparing for it. Slipping in added training sessions during the week before and/or after work should be expected.
Assuming that your regular training already involves running a particular distance, say 5km, use that as a starting point. You should try to schedule runs initially at least three times a week and gradually increase the distance by 1.5 km every week.
Once you are able to run 8km to 10km with relative ease, you should introduce interval training to stretch not only your fitness potential but to adapt to the varying effort levels. This is important considering that you will be running the crests - up slopes and down deep plunges - of the Benjamin Sheares Bridge.
Although you can do interval training anywhere, ideally, it is best practised on a stadium or running track with distance markings. Initially, you should aim for 12 ‘speed rounds' with a relaxed jog of 200m in between each round. You don't have to be sprinting for each lap; just run at a pace slightly faster than you normally do.
Once you notice improvement in your cardiovascular fitness (i.e. you don't struggle to breathe as hard as you used to), increase the distance of each speed round by 200m or so. This routine works best if you have a training partner to pace with. Stamina and endurance building aside, with a stronger and faster body, you will also develop another important aspect of long-distance running - confidence.
Ultimately, preparing for a run is not only a matter of whipping your body in shape. It has to do with conditioning your mind to tell you to keep pushing on when every muscle in your body is telling you otherwise. And this comes with good preparation.
Look out next week when we highlight another important component to integrate into your training regime - cross training.

*This article is written with consultation from Active 360, a licensee of Heart Zone Training System