We asked an expert for his tips to make running a more enjoyable experience
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.
1. Buy a good pair of running shoes
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.
2. Use the right socks
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.
3. Get shoes in the right size
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.
4. Start slow
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.
5. Use comfortable clothing
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.
6. Use training aids
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.
7. Recognise when you’re injured
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
Special thanks to Puma Fitness Ambassador, David Heng from www.force21.com.sg
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