Follow these 7 pro tips to up your endurance.
PHOTO: SINGAPORE SPORTS HUB
Long distance running is an uncommon and impressive feat. Ask a top-level endurance athlete like Randy Moss or David Beckham, and he or she will tell you that increasing the distance you can run in one go requires immense dedication and training.
If you aspire to become the next Mok Ying Ren or Eliud Kipchoge, here’s some fundamental advice:
1. Maintain good form
When you run, keep your back straight but loosen your shoulders and arms. Your arms play important roles in your balance and the power of your strides, so let your arms follow your running motion. Look forward at the path ahead and not at the ground or your feet. Keep breathing deeply and steadily.
Lastly, land each stride on your heel and push off from your toes and ball of your foot. With each stride, you should feel the ground evenly with the inside and the outside of your foot — this minimises the likelihood of strain and injury to your knees and hips. You can see a podiatrist to check, using medical devices, if your body weight is being evenly distributed across your foot.
2. Drink water and eat sufficiently
Proper hydration and nutrition are crucial. Drink water throughout the day, but don’t drink too much before a run. Eat sufficiently before exercise, but stop eating at least an hour before exercise. You also need to eat well after runs — more on that later.
3. Stretch and warm up
All pro athletes vouch that adequately warming your body up for physical exercise makes all the difference in performance and results. Your body needs to be sufficiently prepared for demanding activities like a long distance run. Stretch every muscle in your body before a workout — you can learn various head-to-toe stretches from fitness websites — especially the muscles that your upcoming activity relies on the most. Post-workout stretching is vital too, but we’ll get to that in a bit.
Always remember to dress comfortably, and to stretch before and after your run.
PHOTO: SINGAPORE SPORTS HUB
4. Dress comfortably
Comfortable running shoes make all the difference, so test a running shoe in the shoe store first before making a purchase. It’s a good idea to wear comfortable clothing too that won’t restrict your blood flow, but also won’t come loose along the way.
5. Set short-term goals
Make sure that your distance objectives are doable. To achieve this, set short-distance increments that will culminate over time to long distance increases. With each successive running session, distance increments should not be more than 10%. Train prudently. Learn to listen to your body and don’t be overambitious, or you will be likely to injure yourself.
6. Rest is crucial
Getting adequate rest in between runs is key. Adequate rest comprises both sufficient sleep (7 to 8 hours of uninterrupted sleep) and physical rest during your waking hours (minimise other strenuous activity). Most people need at least 48 hours of rest between high-intensity runs. Take more days off if you need to.
7. Mix it up
Take a break from long-distance running every once in a while. You can try other sports like basketball, football, water polo and swimming, which all work the same leg muscles but in different ways.
Instead of always running long distances, you can engage in interval training every now and then. Running new routes makes running training fun. When the weather doesn’t permit, the treadmill is your best friend.
Don’t forget to hydrate before and after! As you improve your cardiovascular endurance, you’ll start to feel better throughout the day and enjoy better sleep at night.
PHOTO: SINGAPORE SPORTS HUB
You’re all set!
If you train safely and diligently, you will notice your cardiovascular system adapting. A stronger cardiovascular system pumps oxygen and minerals around the body more efficiently.
Long distance runners’ hearts, lungs and muscles can endure long bouts of strenuous exercise and their bodies are conditioned to continually refuel these fatigued body parts during a run.
Stretching after each run and before bedtime too is paramount. During sleep, your exhausted muscles repair, develop and grow. This is why it’s extremely important to refuel shortly after a strenuous run, and to consume sufficient amounts of protein, minerals and carbohydrates, so that your muscles have the ingredients for re-energising and rebuilding.
After a particular distance becomes easily manageable for you, you can then consider increasing your pace for that same distance. While the average person’s long distance running speed is below 10km/h, elite athletes train until their running speed is around 20km/h or faster — a tall but achievable order. Likewise, when tackling a longer-than-usual distance, it’s a good idea to tackle it at a pace that you are comfortable at, before improving on the time taken for that distance.
You can even join running groups, which can be found on social media platforms, to keep running fun and tap on the group’s wealth of knowledge and experience. Many of these groups meet up at the Singapore Sports Hub to run in its indoor and outdoor spaces. Running apps are great for keeping track of your performance and vitals too.
Not many people emphasise this last point, but you should definitely make a note of what foods and lifestyle habits, specific to you, cause you to underperform. If smoking or eating a spicy meal before running makes you feel uneasy during your workout, for example, refrain from these.
If you feel any discomfort or feel anything abnormal, consult a certified physician.
We might be separated by social distancing measures, but we can still Run as One.
PHOTO: SINGAPORE SPORTS HUB
Run as One
Designed to suit runners of all fitness levels, Run as One, happening from 21st to 30th May 2021, is a national sporting event that you can join simply by registering online and downloading the MyRaceGate app. This official race app will guide you along a scenic, designated route around Marina Bay, while an audio emcee and virtual coach will keep you motivated. Check out the different distances offered and sign up here.
