SEOUL -
When major sports brands opened
registration for their marathon events earlier this month, some saw their
websites crash as thousands of people tried to register online at once.
New
Balance increased the number of participants for its 2012 New Race, scheduled
for June 10, from 5,000 last year to 15,000 this year in response to the
growing popularity of marathons in the country.
When
this week's nike Women's 7K Race opened registration last month, its 7,000
places were quickly filled, closing registration in just seven minutes.
What
has attracted people to running?
"For
me, running is to maintain a slim body. The latest fitness trend is getting
slim and I think running is the easiest way to achieve that," said David
Kim, a fitness trainer who frequently runs.
Kim
Song-hee, a senior at Chung Ang University, said what she keeps her running is
the energy and vigor she feels during the run as well as in everyday life.
"I
started running just a year ago. It was my first run since high school gym
class. I began to lose weight and felt lighter as I ran. And it was really fun
to achieve a certain goal in running. I also staved off my stress," said
Kim.
"Running
gives me more energy and vitality in my daily life and makes me think
positive."
Whether
it is to lose weight, get rid of stress or achieve personal goals, running is
good for a healthy attitude and lifestyle.
It does
not require special skills or much gear. All you need is a pair of running
shoes and a little bit of determination.
For
those who are still hesitant to get started, here are some tips for new runners
from Seo Jong-un, a professional marathoner of South Gyeongsang Provincial
Government's marathon team and running coach.
Start with walking
Before
you run, you need to know what your body is capable of. If you are a regular
gym-goer, you can start with jogging as you have already built up some muscle.
But if you haven't done any exercise for a while, you need to get your body
ready for the workout.
Try
walking for 10 minutes and running for five minutes, and slowly increase the
running time. If you can run for 20 to 30 minutes, then try speeding up and
increasing the distance.
This
basic training will prepare you to run a 5K or 10K race in the future.
Efficient running posture
Poor
running posture consumes more energy than needed, which will make you feel
exhausted quicker. The right running posture means greater energy efficiency.
Keep
your chin forward and look straight ahead and keep your back and shoulders
straight (you can lower your back a little if it is uncomfortable).
Try not
to tense up in your shoulders or move up and down while running.
Hold
your arms bent at the midsection at about 90 to 100 degrees.
Start
on your heels and finish simultaneously on the middle part of your foot and
your toes.
If you
are a woman and do not want to develop big muscles in your calves, avoid
running on the tips of your toes.
It is
important to develop your own running style based on the basic running posture
because the most textbook-perfect styles may not produce the performance you
expect.
If
there's a mirror in front of the treadmills at your gym, you can correct
yourself while running.
Breathing
One of
the most difficult things for new runners to master may be breathing.
You may
reach a point where your lungs run out of air. Breathing through your nose and
mouth simultaneously will help you pull in more air.
It will
enable you to take in more oxygen and breathe out more carbon dioxide.
However,
if you try to control your breathing during running too strictly, you will soon
lose control and end up losing control over the whole race. It is important to
breathe comfortably.
Where to train: tracks or trails
Most
races are often held on asphalt roads. But experts don't recommend training on
the hard asphalt or concrete roads as it can put a lot of stress on your
joints, especially if you are overweight.
Professional
marathoners train on race tracks and unpaved trails, running on asphalt and
concrete roads only during a race.
Train
on trails or soft tracks along the Han River or local streams. Cross country
running at this time of the year can be a pleasant experience with the mild
weather and pleasant surroundings.
Running
on sand will help you develop muscle strength as your body tries to maintain
posture on the unstable terrain.
Running partner: friend, music or running
gadgets
Running
alone can quickly bore new runners. It can soon take away the pleasure of running.
Runners
often choose music over running partners. But experts say music may make you
lose your pace because of the different beat of each song.
At the
beginner level, it is better to have running partners than going solo.
Once
you get acquainted with the fun part of running, you will not lose that sense
of fun even when you run alone.
You can
also measure the distance you run with gadgets like the nike Plus sensor or
Adidas miCoach.
You can
also follow a coaching program the gadget offers to help runners achieve goals
for 5K, 10K, half or full marathons.
Upcoming Singapore running events
Feel
inspired?
Then
why not join a race event or two to get the momentum running. Here is a list of
upcoming running events you can start training for:
Mizuno PAssion Mount Faber Run 2012
Race
Details
Date:
June 17, 2012
Venue:
Open Space between Bukit Merah View Blk 121 & 123
Distance:
10km
Race
Start Time: 7.30am
Cost:
S$45
Register
at: http://www.mizuno.com.sg
Sculpt Run 2012
Race
Details
Date:
June 24, 2012
Venue:
Big Splash
Distance:
6km to 12km
Race
Start Time: 7.30am
Cost:
S$15 to S$50
Register
at: http://sculptrun.com
Shape Run 2012
Race
Details
Date:
June 15, 2012
Venue:
Nicoll Highway
Distance:
2.4km to 10km
Race
Start Time: 7am
Cost:
S$40 to S$100
Register
at: http://www.shape.com.sg/shaperun2012
Singtel Race Against Cancer Run
Race
Details
Date:
July 22, 2012
Venue:
Angsana Green, East Coast Park
Distance:
5km to 15km
Race
Start Time: 7am
Cost:
S$20 to S$52
Register
at: http://raceagainstcancer.org.sg
Mizuno PAssion Wave Run 2012
Race
Details
Date:
September 30, 2012
Venue:
Open space between Bukit Merah View Blk 121 & 123
Distance:
16km
Race
Start Time: 7.30am
Cost:
S$55
Register
at: http://www.mizuno.com.sg
The
Korea Herald/Asia News Network
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