| Running Tips |
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- Training start with short distance, such as 5-6 kilometers and gradually work up to the race distance
- Strengthen the muscles through endurance training, such as gym work and jogging
- Choose a pair of suitable, comfortable running shoes
- Get sufficient sleep
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Get yourself ready before the race (psychologically) |
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- Set a target time (race finish time) for yourself
- Calculate in advance based on your own running speed
- Have a strong will to complete the race and have the confidence to succeed
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Important things on the event day |
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- Finish eating 3 hours before the race, & drink a last beverage 1 hour before the race
- Arrive at the venue at least 1.5 hours before the race begins to get familiar with the route, rules, regulations, and procedures
- Pay attention to your health condition, weather (humidity and temperature) and the air pollution index on the event day
- Bring a bottle of Vaseline to prevent chafing and relieve joint pain
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- Do stretching exercises regularly so as to improve flexibility and reduce chance of injury
- Watch your diet and control your weight
- Strengthen lower limb muscles through endurance and cardiovascular fitness training
- Pay attention to posture while training to reduce physical wear and tear injuries
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Competitive experience sharing |
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- Avoid the bogey of a sprint start; you will feel exhausted halfway through the race
- Participate in several relatively short races as a warm-up and learn from the experience. From 10 km to 15 km, and then to 20 km or from half marathon to marathon distance
- Find a good starting position to avoid getting stuck behind the crowd, but don’t try to start at the front if you are a slower runner; you will start to fast and you may get stepped on by faster runners trying to pass you
- If you experience a strong headwind, do not overstrain; run more slowly into the wind, and run fast at downwind, to avoid excessive exhaustion
- Be calm and control your own pace
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