We’ve all been there. Huffing and puffing our way through a run,
wishing it was over when we only just begun.
With the new year, many of us have probably resolved to go on more
runs or improve our timings. But how exactly can we get the most
out of our run?
We spoke to David Heng, a Tactical Performance Manager and ACE
Certified Personal Trainer for his top running
tips. Whether you’re a beginner or a seasoned pro, here
are some often overlooked information that all runners should take
note of.
We recommend the new Puma Ignite Ultimate ($199). Its thick foam
sole provides cushioned comfort during your run to help you go the
extra mile. The lightweight shoe also rebounds upon landing and
increases energy return, allowing you to push yourself further and
for longer.
Also read: 16 Apps That Will
Help You Reach Your Fitness Goals
When trying on a pair of running shoes at the store, make sure you
use the pair of socks you normally use during your run. This
ensures that you’re buying the appropriate shoe size as some socks
may be thicker than others.
Avoid wearing socks that absorb moisture as they can cause very bad
blisters if you’re running over a long distance.
Never assume that your feet are the same size across all shoes.
Sizing differs across brands and even shoe models within a brand.
Always try one size up and down from your regular size and pick the
one that is the most comfortable.
Ensure that there is one thumb spacing in front of your big toe to
prevent black toe nails. Remember, the shoes’ comfort is more
important than design and colour.
Training takes time so make sure you start slow and early when
preparing for a race. Train yourself up progressively to buy ample
time for your body to adapt and improve.
Always start slow by accumulating running mileage and building up
your endurance before moving on to higher
intensity training. Runners who do too much too
soon experience fainting spells, nausea, muscle cramps,
dehydration, and shortness of breath.
Also read: Fitness Gadgets
That Help You Train Better and Faster
Always wear comfortable
clothes to avoid abrasion and body sores. The material used should
be lightweight and breathable.
You can also consider
investing in comfortable running accessories like sweat bands and
shades to make your run a more pleasant one.
Use training aids such
as an agility drill ladder, cones or hurdles to correct your stride
rate and stride length.
Fitness equipment like
resistance bands can also help in strengthening your core, lower
back and lower limb muscles. Other training aids like a heart
rate monitor and running watch can help monitor your training
progress, intensity, cadence and pace.
Also read: Why These 3 All
Access Fitness Passes Have Better Value Than Your Gym
Membership
According to David,
there are three common running injuries you should look out
for.
Shin Splints (Medial
Tibial Stress Syndrome): A dull or sharp pain at the lower half of
the shinbone usually caused by prolong run.
Jogger’s Heel (Plantar
Fasciitis): Pain at the bottom of feet when standing or
walking, usually experienced during the first few steps after
getting out of bed in the morning
Runner’s Knee
(Patellofemoral Pain Syndrome): Pain in front or around the
kneecap. Frequently occurs to athletes or manual laborers due to
overuse.
If you think any of
these injuries has occurred to you, rest and avoid running for
a period of time. Continue to maintain your physical activity by
switching to low impact activities like swimming and cycling.
You might also need
to ice the regions where pain has occured to reduce any
swelling or pain. If the problem persists over a long period of
time, visit a doctor.
By Nicole-Marie Ng
for Weekender
Singapore
Special thanks to
Puma Fitness Ambassador, David Heng from www.force21.com.sg