Tuesday, November 27, 2012

How to train and prepare for the 42km StanChart Marathon.


This year's Stanchart marathon is on the 2 Dec. Are you prepared for it?

Here are some guidelines on how you can train yourself and get prepared for it.


6 Months Before the Run

Train with a running schedule
Start training at least 6 months before the run. Plan out a progressive running schedule which will lead you to run at least 30 km once before the actual run. If you're not a seasoned runner, you can start with a 2 km, then slowly move up to 5km, 10km, 20km and lastly 30km. You can make use of the iPhone App called the "Runkeeper" to keep track of your running distance and time.











Here's a running schedule which you can take it as a guide for your trainings. You can make use of the iPhone App called "Runkeeper" (which i will feature in the later part below) to keep track of your running distance and time. Its in months starting from June and training is fortnightly. Week 3 of November.. I would suggest you to rest as the actual run is usually in the first week of December. Have enough recovery and rest. Don't over exert yourself. Placing Week 1 and 3 every month would eventually allow you to have at least 3-4 weeks of rest after your 30 km run. :)

Prepare your gears
- a proper running shoe is the most important for sure. You will be going through a long run, so get a proper shoe that is suitable for you. If you are flat-footed, get a shoe that is specially designed for flat-foot. Try not to wear very old and worn out shoes. You need fresh, well-cushioned shoes that are designed for running, fit well and match your foot type and running style.
- light clothings for your run. Due to long hours of continuous running and motion.. anything that comes in contact with our body might result in an abrasion. So.. wear something that is soft and light for your run.
- if you're bringing your phone along, u can consider getting an arm-band which you can keep your phone by your arm. Purchase one that comes with a few small pockets so that you can keep your stuffs like house key, EZ-Link card and cash notes.
- nipple pads.. to prevent abrasions to your nipples of course! But this might apply more to guys. It can be purchased from Watsons or Guardian easily.
- For ladies: wear a good supportive sports bra. One that should fit you properly and not be too stretched out. Most sports bras need to be replaced after many washes, when the elasticity is lost, or if your weight changes significantly.

Music for your run
Prepare motivating songs will be enough to last you through the whole run. Songs that are livelier... like Bruno Mars - Marry you or Eurythmics - Sweet Dreams for example. It would help to relax your mind and also keep you awake rather than being bored during the run.

Here are the things i prepared for my run.

Right Before the Run

1. Have sufficient rest.
The StanChart 42 km run usually starts at 5 am. Sleep in early the night before and have at least 6-7 hours of sleep. Don't be like me - did not sleep at all and went for the run. I was pretty anxious about it. It was my first attempt last year. Have a good peace of mind the night before, get your stuffs ready and sleep in early. Insufficient sleep would result in fatigue and affects your body condition, hence overall performance.

2. Avoid taking milky stuffs.
Milk is a heavy dairy liquid and may cause problems during moderate to intense exercise because it is digested slowly, containing high amounts of fat. This can result in nausea, cramping and vomiting. It can also cause a increased sensation of thirst or dehydration during exercise. Lastly, milk coats the mouth and throat with a thin film -- it does not increase phlegm or mucus, but that can cause a psychological effect that makes you cough or spit more.

3. Hydrate adequately
Have plenty of water few days before and on the actual day before the run. It's important to make sure you're well-hydrated during the few days leading up to your long run. You know you're well-hydrated if you void large volumes of pale urine at least six times a day. In the days leading up to your long run, drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep.

4. Do light stretching before the run will do
For this.. it is quite complicated as some experts say proper stretching is good, but some say its not necessary to stretch. My say would be just to do some light and simple stretching will do. It would help you to warm-up a little and be ready for the run.


During the Run

Here are some additional information.

1. Maintain a comfortable pace that will allow you to jog for at least 10 km without stopping, but of course the best is not to stop.

2. Try to stretch at the side whenever you felt your calves or thighs about to cramp. When you think you have stretch enough, continue to run slowly. Do not allow it to cramp.

3. Do not over exert yourself. Know your limits.

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Here's the Runkeeper App.
I use it to keep track of my time and distance.

This is the most recent run i did. It states 5.03km and 32:16 mins. It even showed my current pace mins/km and how much calories I burnt. Pretty Good, isn't it?

With a slide to the left.. it showed the geographical route i took, starting from my place to Orchard Road.
For more information on this app, you can visit runkeeper.com

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Here are some websites for you to source for running routes:
http://travel.cnn.com/singapore/life/top-10-running-routes-singapore-932620
http://www.walkjogrun.net/running-routes/Singapore/
http://www.menshealth.com.sg/mh-runners/best-trails-singapore-1
http://www.stepwhere.com/listpaths/country/219/region/756/city/17912
http://sgroutes.blogspot.sg/


I'm not a professional runner, but hope all these information finds you well. :)

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