(1) You are over 55
(2) You are already under a doctor’s care for an existing condition
(3) You or your family has a history of heart problems
(4) You are asthmatic
(5) You are on medication
(6) You have had an adverse reaction to exercise in the past
(7) You have arthritis (it is a group of conditions involving damage to the joints of the body).
(8) You have uncontrollable high blood pressure
How far should I run to start off with?
In the beginning you should measure your running by minute rather than by km.
Walk before you run. If you have led an utterly inactive life up to now or you are overweight, you will need to start your running program by walking. Just walk about 10-15 minutes at a quicker-than-average pace – you’ll need to break sweat but not become breathless; rest for two to three minutes, then briskly walk for another 10-15 minutes. Do this three times a week for 2 weeks, with at least one rest day in between each exercise day, and gradually increase your walking pace or add 5 minutes to the time. After 2 weeks, you should be ready to take on the 1st phase running program outlined left.
Even if you regularly play tennis, football or similar sports, and therefore have a good level of fitness, you’ll need to approach distance running as a novice. Those sports are all about very brief periods of often quite explosive running, and maintaining a prolonged, steady pace will be a very different matter.
If you are running with somebody else, use the “talk test” to judge if your speed is correct: if you are too breathless to conduct a conversation you are probably running too fast.
Typical type of run in Singapore
Road Running
Pros: Everyone has access to a road system; route is infinitely variable in length or difficulty; no awkward opening hours.
Cons: Pavement jars knees and ankles; potential danger from traffic or assault; pollution
Cross Country
Pros: Brings you close to nature; more intense muscular workout; never boring; soft surface; solitude.
Cons: Treacherous under foot; dangerous obstacles; unnerving detachment from civilization
Treadmill
Pros: You can watch TV; all-weather access; accurately measureable; adjustable for effort required; not in public; cushioned to reduce impact on joints.
Cons: Soul-destroyingly dull; seemingly pointless; difficult to sustain for a long spell; little chance of privacy; might affect your valance.
Track running
Pros: Safe; slightly faster’ softer surface than road running; changing rooms.
Cons: Boring; prohibitive opening hours; can get crowded
What should I eat?
Your body will tell you what it needs, and as you start building up your running schedule, you will find yourself wanting more bread, pasta or porridge, foods you may not have liked much previously but which your body knows will provide it with the right carbohydrate.
Vegetarian runners need to make particularly sure they are getting enough iron and that it is being used to its maximum. Vegetarian iron (non-heme iron, found in veg, fruit and cereal) will be better absorbed if consumed with vitamin C, and not within an hour of a cup of tea or coffee as caffeine blocks iron absorption.
Don’t eat too much! You should not eat a heavy meal less than 2 hours before you go for a run. However, a carb “top up” of a piece of fruit or sports drink just before you set off will repay later in terms of energy reserves.
The complex carbohydrates you need to power up your running can also be great sources of fibre, which will work wonders in keeping your digestive system healthy and ensure you are getting all the nutrients out of food you are eating.
Taking one huge amounts of carbohydrates won’t be just part of your everyday eating plan either.
Standard healthy diet: 50% carbs, 20% protein, 30% fat
Runner’s diet: 60-65% carbs, 15% protein, 20-25% fat
Don’t assume you can miss meals and scoff down energy bars instead of proper food. Although some might give you a sugar rush to get you through those last couple of hours of the day, they will not provide enough of what you need nutritionally.
What should I drink?
Hydration, hydration, hydration are the runner’s 3 most important rules, and it’s not simply a matter of taking a drink when you are thirsty.
On a long run, drink small amounts of water often, as although you may need 800ml of fluids per hour, few people’s systems could cope with that amount all in one go. If you try and drink that much of water, it could lead to uncomfortable bloating and rapid discharge of urine.
Don’t follow your thirst. This is a notoriously unhelpful indicator of when you need to take on fluids, simply because by the time you feel thirsty you are already dehydrated and your performance and concentration levels are heading south. Make sure you have had plenty to drink before your run by drinking 500ml of water between 1 and 2 hours before you set out, and then top it up with 250ml with around 15min to go. Your urine will be a good indication of your hydration levels – if it is clear you are sufficiently watered.
During your run you will need to take on fluids at between 250ml and 350ml every 15 minutes to avoid dehydration and even higher amounts in Singapore hot weather or perspiration rate is particularly high. Start your fluid intake after 1st 15 minutes and then keep drinking at regular intervals because it is much easier for your body to keep on a hydrated level than to have to get back to one after getting hydrated. If you are on a long run, after the 1st hour you should be altering water and sports drink when you take on fluids.
For distance runner, the main advantage of sport drinks over plain water is its carbohydrate content; in this form it will get into your system immediately and serve to quickly replenish your depleting glycogen stores. Also, the addition of carbohydrate speeds up your body’s absorption of the drink’s water element. However, for it to be of value to you, a sport drink’s carb content has to be between 5-8%. If it is higher than 8% then the concentration of sugar will actually impede your body’s water absorption, will require too much breaking it down, and will have a hugely increased chance of upsetting your stomach. This is why sugar-rich “energy” drinks are not recommended for runners.
View Related Articles:
- Marathon Training Tip #2: Running Gear
- Marathon Training Tip #3: Before and After your Run
- Marathon Training Program - Week 6
- Marathon Training Program - Week 7
- Marathon Training Session #5
- Marathon Training Session #6
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