Run With Passion with "4-8-12" Tips

This was posted sometime in June under another title. It contains simple easy to understand advises for runners. Just in case some of you miss it, so here is it again.

Newbie, take note!

Hardcore runners, take care!

train hard, train safely.



http://www.singaporepassionrun.com/

Run with Passion with our "4-8-12" Tips
Brought to you by Dr Kwee Lee Fung, Raffles Medical Group Limited

4 Baby Steps to a Good Run
Don't begin a running program without a full medical examination.

Start SLOWLY. If this is the first time you are beginning a running program, start with a little running, then a little more, until you can run steadily for 20 minutes.

Do not judge your running by your speed. Judge it by how you feel.

Run in a way that feels most relaxed, natural and comfortable for you.

8 Spoonfuls of Healthy Tips
Carbohydrates are the best source of energy for for athletes. When you run, carbohydrates should be the mainstay of your meals.

Eat whole grain foods such as rice, bread, oatmeal, wheat, and bagels. These are calorie dense carbohydrate foods and also contain fiber, vitamins and minerals.

Your diet should also consist of plenty of fruits and vegetables as well. These are excellent sources of vitamins and minerals.

Avoid empty calories, especially snacks that are high in fat and sugar content. To satisfy cravings, select a fruit or bagel instead.

As carbohydrates are burned quickly, consider eating multiple mini-meals during the day rather than eating several large meals. This practice called grazing, helps you maintain a high energy level all day long.

A runner's diet should be a 55-30-15 diet. That is 55 percent of calories from carbohydrates, 30 from fats and 15 from protein.

Consider taking a supplement or supplements that contain the main antioxidants, beta-carotene, vitamin C and vitamin E. Vitamins C and E are especially important to runners.

Eat a light, digestible carbohydrate food one to two hours before running or racing. Good choices would include energy bars, a bagel, a banana or a piece of toast and jam.

12 Keys to Minimise Injuries

The warm-ups and cool-downs are important components of your workout or race. The warm-up prepares your body for running and the cool-down prepares it for the recovery period that follows a race.

The warm-up loosens your legs and your body prior to a run. The key to a successful warm-up is to gradually increase the intensity of the movement. Begin by walking, then jog, then run a little harder, then do some sprints.

Do not skip the cool-down. It is the best time for more thorough stretching or self-massage.

Do your stretching during the cool-down rather than at the warm-up. Stretches can be done more effectively and with less risk of injury after a workout or race as the body is more prepared for the stretches at this point of time.

Alternate hard training days with easy training days. The ratio should be one to three or even one to four. The body will need plenty of time to adapt to each hard workout and grow stronger before the next hard workout.

A hard workout is one that is longer or faster than your typical daily run. Do not worry about not getting enough hard days. The mistake to avoid is doing too many hard days.

An easy day could be a day off, a day of easy jogging, a day of walking, or a day of cross training or strength training.

The warning signs that you should heed that tell you to take easy days include an elevated morning pulse, sore muscles, slight cold like symptoms, lethargy, difficulty sleeping and a loss of appetite.

It is important to take an easy week every month if training hard.

Cross-train to prevent injuries and also to recover from them. For runners, the following cross-training activities, in descending order of benefit, will contribute the most to your running performance: elliptical-trainer, bicycling, pool tuning, weight training.

Cross-training gives your running muscles a rest whilst building the others. The end result will be a more coordinated and balanced body that could produce better running times.

Do a weekly long run to improve your aerobic capacity and fat-burning ability and increase weight loss and musculoskeletal strength. A long run would be one that is 50 percent longer than your average run.