Run Yourself Healthy In 2010
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What better way to start off 2010 with a new year resolution… If you still don’t have one, then perhaps you wanna consider shedding off those extra kilos by doing regular exercise.
One of the easiest and simplest way to lose weight is running. There’s no need for expensive gym equipments or club memberships. No detox or drugs required…just a good pair of running shoes, running attire and you can start pounding the pavements.
Here are some tips to get started:
Remember to do proper warm up & stretching exercises before attempting to do any physical activity as it will help to prevent injuries and cramps. It is also advisable to do stretches after the exercise as it reduces the after effects of aches & pains normally felt the day after.
For beginners, you can start off slow just to build up your endurance and stamina. Set a realistic target ie; 20 mins of continuous running/jogging or 1- 2km. As you progress, you can either increase the intensity by increasing the time spent ie: from 20 mins to 30mins or distance ie; 1km to 1.5km. I would suggest that beginners start off on running tracks so that you can monitor your distances & timing.
Once you have better stamina and endurance, you may wish to attempt pounding the pavements. Once again set realistic targets ie; making rounds or loops within your own neighbourhood. As you progress, you can either increase the distance or decrease the time taken for you to complete the distance. If you choose to increase your distance, do it gradually and only do so if you are already comfortable with the previous distance.
If you are attempting distance running, I would advise that you bring along some cash or EZ link card as you never know when you might need them. It is also necessary for you to hydrate yourself sufficiently before & after the run. Drink lots of water to replenish what you have lost during exercise.
Isotonic drinks help to quench thirst and replenish fluids & electrolytes lost through exertion & heat. It would also help if you have a running buddy or partner as motivation is another plus factor.
To further improve yourself, take part in running events to experience the fun & atmosphere. Start off by selecting non competitive events or fun runs with short distances. This will help you to have a feel of running with other participants. There is a lot of experience to be learnt by running in such events and you can use this platform to roughly gauge yourself to see where you stand before attempting to move on to bigger events with longer distance or greater challenges.
Here is a list of events within Singapore & Malaysia in 2010. The dates & venues are mostly accurate but it is still subjected to last minute changes by the organizers. So… happy running and please feel free to add on to any other events that I have missed.
RUNNING CALENDAR IN SINGAPORE & MALAYSIA 2010
January 2010
17 Jan 2010 – Great Eastern PaceSetter 30k
24 Jan 2010 – RustiRun
31 Jan 2010 – Run For My Lunch
31 Jan 2010 – Men’s Health Urbanathlon 2010
February 2010
06 Feb 2010 – Safari Zoo Run
28 Feb 2010 – Singapore Sprint Series 1 – Aqualthlon
March 2010
07 Mar 2010 – OCBC Cycle Singapore
13 Mar 2010 – Safra Biathlon
14 Mar 2010 – North-East Run
14 Mar 2010 – Singapore Sprint Series 2 – Duathlon
28 Mar 2010 – CitiSpa & Mizuno Power Run 2010 (Females Only)
April 2010
11 April 2010 – 2XU Compression Run (12km)
25 April 2010 – F1 Sports EQ Nature Run 2010
May 2010
02 May 2010 – Singapore Sprint Series 3 – Triathlon
21 May 2010 – National Vertical Marathon 2010
22 May 2010 – Singapore Passion Run 2010
29 May 2010 – Sundown Marathon 2010
June 2010
27 Jun 2010 – KL Marathon 2010
August 2010
Mid August 2010 – Nike Human Race 10k
October 2010
10 October 2010 – Newton 30km Challenge
31 October 2010 – Great Eastern Womens’ 10km
November 2010
Early Nov 2010 –New Balance Real Run
21 November 2010 – Penang International Bridge Marathon
December 2010
5 December 2010 – Singapore Marathon 2010
26 December 2010 – Macritchie Runners 25 Ultra Marathon 2010