Whether it is to break your own personal records on Nike+ or to get that 10k done a little quicker, here are some tips to help you run longer and faster.
1. Eat and drink well before each run
When running long distances or running a marathon, we will need all the energy that we can get, which is why it is important to eat and drink before each run. Have a power bar for fuel and energy before you run. You can also take fruits such as apples and bananas that are loaded with Vitamin C, antioxidants, and fibre for the energy boost.
It is also important to keep yourself hydrated before you run. However, make sure you do not drink or eat right before you run as it may upset your stomach and give you painful running cramps.
HealthLoco Tip: For small snacks, have it 30 minutes before you run and for large meals, have it at least 3 hours before you run.
2. Invest in quality running gear
Photo: Fitness magazine
You would not want to be dressed in uncomfortable clothes while running. Make sure you are dressed in flexible and cool clothing for maximum comfort while running long distance. Running shirts that are made with lightweight mesh fabric can encourage better air flow, keeping you dry and cool. Look for shirts made from high-quality polyester.
HealthLoco Tip: Invest in a new pair of running shoes, as shoes start to lose their cushioning and stability after 500km to 800km of mileage, affecting your gait and injury risk.
3. Do these strength boosting exercises
According to some of the best runners in the world, these two exercises can help strengthen the key muscle groups for strong, fast, injury-free running:
A. The one-leg squat
Stand on one leg and squat as far as you can without your hips tilting or your knee turning in. Complete three sets of 3-6 squats on each leg.
B. The finger-crusher
Lie down with your feet flat on the floor and place your hands underneath the small of your back, palms on the floor. Engage your abdominals and then press your lower back into the floor, crushing your fingers. Hold until you feel the burn. Repeat 3-4 times.
Watch this YouTube video to find out how to do the finger-crusher: https://www.youtube.com/watch?v=KjsnYjSaBOE
4. Listen to music
Running while listening to music can help you to ‘tune out’ and prevent your brain from being overwhelmed with the thought on the distance that you will have to cover. Research from Costas Karageorghis, Ph.D., a leading authority on music and exercise shows that music can reduce the perception of exertion and increase endurance by 10 to 15 percent.
Here is a Spotify playlist of some of the most popular running tracks:
5. Pair up
Running alone in a long run can become boring and you may not feel as hyped up. Running with a partner, on the other hand, can turn a long run into a social run. And if you are running a marathon, running with someone can give you the inspiration to run more and finish up your run.
Colleen Tindall, a USATF-certified running coach in Moorestown, New Jersey says “It’s more fun, it’s safer, and it makes you accountable. You’re less likely to cut a run short if you’re running with someone else.”
6. Run frequently
Finally, the best way to run better in a long distance run is to practice. You cannot expect to gear on your workout clothes and run like a marathon runner. Even the best marathon runner runs frequently.
Running frequently helps to condition your body and get you used to running. It may seem hard at first, but as you progress through, you will get stronger and start to feel more comfortable with running.
Itching to test out these tips already? If you are currently residing in Singapore, you can participate in the upcoming B60 charity run!
[SG only] Believe B60 charity run
(Click here for detailed information on the run)
On 16 September 2017, there will be a run called the Believe B60 charity run. Participants are required to run or walk for 60 minutes and by doing so, you will also be donating to charity!
The 60 minutes fun run will be split into 3 sections.
- Fun run 1 : 7 a.m.
- Fun run 2 : 8 a.m.
- Fun run 3 : 9 a.m.
- CCSS SAC Elderly fun walk: 9 a.m.
There will also be activities and games that you can enjoy after the run organised by Sports Hub Community Play Day.
There are no registration fees to participate in this charity run. All you have to do is donate $30 for the fun run and you will be able to participate. You will also be entitled to a Runners’ Pack that contains:
- Exclusive B60 2017 Running Jersey (worth $25)
- Compressport Drawstring Bag (worth $15)
- Compressport Sports Towel (worth $13)
- Compressport Merchandise 30% Discount Voucher
- Polar Sports Wearables 25% Gift Voucher
- 2.5x tax deduction for every dollar donated
100% of the donations will be going to Care Community Service Society (CCSS) charity.
Venue: Singapore Sports Hub, Stadium Riverside Walk
Date: 16 September 2017
Time: 7 a.m.
Register online NOW: http://bit.ly/2wecMCZ