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TRAINING
Q:
What's this about training log?
A: Many serious athletes keep to a structured
training program. These structured programs, say gearing
towards completing a 10K race within 55 minutes, are
to ensure that the running stays as much as possible
to the plan. Keeping a log entails having the workout
penned down in a diary or a log book. Once the planned
workout is completed, the runner will record down the
exercise done. A typical log details may include daily
and weekly mileage, type of workout, weather, feeling
and even shoes worn. The runner will review the week's
workout to chart the progress or identify potential
areas of concern. If the runner is coached, the coach
will play the part of co-reviewer.
In this age of the Internet, several good online training
logs can be found. Sometimes these logs come with several
programs from Beginner to Advanced. To get an idea how
a training log works, visit the Asics,
Nike
and adidas.
They're free and only require a simple registration.
The adidas version even allows you to download the software.
You'll be surprised at how much a log can tell you.
Q: How
can I involve my family in my interest in running?
A: When you enjoy running so much, you needn't
neglect your family duties. Instead with some creativity
you can incorporate your family into your interest.
1) Join a running club that emphasises family 2)
Consider a running stroller. Check with the stroller
manufacturer on the minimum age requirements and safety
features for such equipment 3) Take turns with
your spouse. While your spouse gets her chores done
or even running in, you can look after your kids. When
he/she is done, you can have your turn 4) After
sending you kids to sports, you can always run around
the field/track while keeping an eye on him.
INJURY
PREVENTION
Q: How to prevent black toenails?
A: Fit shoes properly to prevent black toenails.
Black toenails may be a sign of your increased mileage.
They could also be a sign that your shoes don't fit
properly which means the toebox may be too narrow/restricted.
When buying a new pair, check to make sure you have
some space not only between the toe and the end of the
toebox but also a little space on the sides. Apply the
rule of the thumb and the wiggle of your toes. Test
and buy your shoes in the afternoon or evening when
your feet will be most swollen.
GEAR
Q: Drying out wet shoes
A: Let's admit it. Some of us couldn't resist
jumping into puddles - remember those childhood days?
A mid-run shower cools down the body too. However running
in wet shoes can cause blisters and athlete's foot.
If your shoes are soaked after a run, remove the insoles
and then stuff the inside of the shoes with crumpled
newspaper to absorb the excess wetness. Then leave them
out to dry (but not in the sun). In our warm weather
1 day is usually enough to dry them out. Having a spare
pair of shoes will definitely help during the rainy
season.
Q: Breaking in your spanking
new pair of shoes
A: Out of the box, new shoes rarely are comfortable
when worn for runs. Just like new cars, they need to
be gradually eased into working hard. Your feet too
will need some time to adapt to the new shoes. Breaking
them in involves walking in them on a casual basis (shopping
trip or short runs) before embarking on longer runs.
This allows the insole and midsole to conform to your
fit. The upper material will also become softer and
more comfortable. Certain high-tech models even have
padded foam collars that over the breaking-in period,
mould to your ankle for a customised fit. Different
shoes have different break-in periods.
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HEALTH
& NUTRITION
RACING
Q: Getting ready for a big
race
A: While there is no hard and fast rules in getting
ready for a big race, be it your first ever 10K run
or an would be attempt for a personal best, there are
some simple principals to guide you. 1)
Get enough rest 2 days before your
event as you'll probably have some pre-race jitters
on the eve. 2) Hydrating
and loading up on fluids and carbohydrates may provide
you with the fuel to cover the miles and pace. 3)
Stick to tried and tested gear. This means wearing
the shoes and apparels that you've trained in. Never
wear a new pair of shoes on race day nor try out a new
vest or shorts on that day. The last thing you want
are blisters, bad chafing or any other discomfort on
the day you've trained hard for. As you gain more experience
you'll be able to find your personal preferences or
what works for you.
Q: Packing for an outstation
race
A: Preparing for race day is already a nerve-wracking
experience in itself and the anxiety is even higher
if the race takes place outstation. The idea of forgetting
to pack certain essentials certainly add to the pre-race
worries. These tips will alleviate your fears and let
you focus on what's important: your race. 1)
Make a packing list the week before. This
list will be used for future races so keep them handy
2) Don't wait till
last minute to pack. 3) Have
all your racing gear stashed in a personal drawer. This
saves you the hassle of having to search for them nearing
D-Day 4) Ensure
your lodging and travel arrangements are confirmed.
We'll be publishing a more detailed checklist soon to
aid you in designing your own.
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