Monday, October 31, 2011

Preparing for Penang Bridge Run

The Penang Bridge Run is just around the corner and i have been spending quite a bit of time preparing for it. YES, i have registered for it and am going to be going for my first 10KM run. Some time ago, i wrote about running and said i would participate in 1 race this year...and yes.... i finally have. Have i become more fond of running... honestly - not really. maybe this will change after the run... i am not sure. i mean i don't mind running, but if i had a choice between running and lifting weights... you all know which one i would choose. would i like to prepare for a 42km, errr.... at the moment NO. it really isn't part of my goals. am quite happy with my 10km achievement.

So my workout routine has changed a little to ensure i am able to slot in enough cardio sessions to prepare me for the run. Also, i am lifting some amount of weights, but i know bulking will be difficult while i prepare for the run... so i am just targeting on mantaining what i have until the day of the run, then concerntrate of bulking up again after this.

The big question on everyone's mind is... how do you train for a run? Well here are some tips for working out and i hope it helps you with planning your own routine.

1) Don't overtrain
I put this as the first tip because many people tend to over train. When you over train, you are more likely to get injured. If you are planning on running 10km, it does not mean you have to do 10km for every workout. Doing about 5km to 6km is more than enough to prepare for the run. Yes, you might want to try and complete a full 10km at some point before the race, just to know what it feels like, but you don't have to make every workout a 10km run.

2) Train with some friends

If you are going for a run, i am 99% sure that you are joining the run with some friends or family members. It would be great to train with these people. One thing i noticed, i can almost double my distance of running when i run with people - compared to when i run alone. Why? Because it becomes more fun and you start enjoying it more. Also training with others gives you a good perception of how good or not good you are. When you run alone all the time, you have no way of benchmarking how good or poor you are. So this is one way to discover where you need to be.

3) Training Time

It is highly recommended that you try to run at the same time as your run / race day. If you have a morning run which kicks off at 4am, you will want to try at least a couple of training sessions at 4am as well. If you have a night race, then you will want to try and run at night. This is just to ensure that you know what it feels like and gives your body a chance to adapt to the timing. Law of SAID. It would be even better if you could train on the actual track itself.

4) Do them darn hills

I hate running uphill but doing uphills really trains up your stamina and leg strength. The more hills you do, the stronger you become and on race day you won't need to worry about change in terrain. One big mistake many people do is to keep their trainings light and then on race they get fatigued because they were not prepared for it. Make your trainings more challenging and intense than the actual race that on your race day, you will breeze through it. If you only train on flat ground all the time, you are going to suffer on race day should there be any hills. But if you always train on hills and on race day you have a full flat road, then you will blaze through the course. so remember.... keep it more challenging than race day, but don't don't overtrain by doing too much. Your workouts need to be intense but not the point of overtraining.

5) Train at least twice a week

How often should you be running to prepare for a race? Ideally you should try to run about 3 times a week, but minimum 2 times a week. Your trainings should be spaced out as evenly as possible. So avoid doing running only on Saturday & Sundays. Try to spread it out. At least 2 to 3 weeks before the run, this frequency becomes even more important to maintain. So make sure you make some time for this. Again, 2 or 3 is good but that does not mean 5 or 6 is even better.

6) Get a good pair of shoes

Good shoes need not necessarily be the most expensive shoes or the most well known brand. i bought a RM 175 pair of Reeboks and it works fine. Initially i tried some other expensive brands all well above RM200, but it did not feel right... so i decided against getting them. When you try out the shoes for the first time, it should automatically feel "right". If it doesn't, then its not the right one for you. If you walk around a bit and still not sure, then it definitely isn't the shoe for you. You must get that feeling of comfort immediately. Just because 5 of your closest friends all swear by one shoe, it does not mean it will be right for you.

Those are just some basic tips to help you train and prepare for your run. I have been doing practice runs in Lake Gardens on the weekends and i will be doing one this coming Sunday. I shall post up the time later once i confirm with friends. But all of you are more than welcome to come and join us for this run. My target is to complete 10km on that practice run. So hope to see some of you then. As usual look forward to hearing your comments.


BadBoyz said...

Hi, can i ask about Herbalife product? Currently my mum is using one of its product called 'Nutritious mix soy powder'. Does it have any adverse effect on body or is it safe to be consume?
There is another product called 'Blended say and whey protein powder'. What is the difference between these two products?
This is the website of Herbalife:

Rajan said...

Badboyz: I have Never tried herbalife before so i cant comment on its effectiveness.

The information given on the website is very basic, so i can't comment much. From what i understand, formula 1 is a meal replacement. So it should be used like all other meal replacements. And formula 3 is a protein shake. Formula 3 combines whey & soy protein... so its not pure soy protein, its a blend. Can you take formula 2 as a meal replacement? I don't see why not.

Hope this info helps.

Nick Phillips said...

All the best in the PBIM.

Happy Feet

BadBoyz said...

Thank you for the info. It really helps alot.

Rajan said...

Nick: Thanks :-)

BaBoyz: Glad i could help

ZhengNorahs said...

Thanks for the tips. You are right!