As the starting gun signals the start of the new year, a collective surge of renewed determination ripples through Singapore’s running community.
For active runners eagerly gearing up for a fresh season of running events, the allure of improving upon the previous year’s best times is a shared goal. But what strategies are your peers employing in the pursuit of their best times, and are there any pitfalls you should avoid or improvements you can make to safeguard race-day glory?
If you’re an avid or competitive runner, you likely already have a good understanding of how your body works and how to get into “race shape”. It’s all about getting the basics right and these are some of the core principles that you should already have under your belt.
Even if you’re doing your best to get the basics right, nobody’s perfect, and it’s not always easy to stay on track with everything all of the time. In fact, with so much to think about, it can sometimes be overwhelming, and this is when preparation pitfalls may occur.
We want you to be the best version of yourself on race day. So, now that we’ve covered the common preparation strategies and their potential pitfalls, let’s take a look at how you can elevate your preparation to give you the best chance of smashing your best times.
Instead of diving headfirst into intense training, opt for a gradual progression. Start with manageable intensities and training volumes to build endurance and reduce the risk of injuries.
One strategy is to work up to more competitive races with events that feature more conservative distances. Singapore is already gearing up for an action-packed year of running events in 2024, which offers you a multitude of opportunities to lace up and hit the streets. Here are some noteworthy running events for your race calendar:
Knowing how to optimally fuel pre and post-exercise is a game changer; your body needs the right fuel at the right time to deliver the best results.
The two main goals of nutrition before exercise are to optimise glucose availability and glycogen (stored glucose) stores, which will provide the fuel you need to support activity. This can start up to a week before for particularly strenuous events, however, the day before will suffice for most racing events. Focus on consuming complex carbohydrates—beans, whole-grain products, potatoes, etc.—4 to 6 hours before the event.
During exercise, the goal is to provide your body with the essential nutrients it needs to maintain optimal blood glucose levels. As a general rule, an event that lasts less than 1 hour can be adequately fuelled with existing glucose and glycogen stores. However, if an event lasts longer than 1 hour, refuelling with energy gels, liquids, or chews from around the 40-minute mark is advisable.
A normal, healthy diet will facilitate post-exercise recovery within 24–48 hours. However, if the event was particularly strenuous, you may benefit from more strategic nutrition, which can start as soon as 30 minutes after you cross the finish line. This will consist of mostly complex carbohydrates and moderate protein.
If this sounds over-complicated, don’t worry, we have highly qualified and experienced nutritionists who can provide you with a comprehensive nutrition assessment, customised dietary advice, and step-by-step guidance on how to adequately fuel your performance.
Diversify your workouts to prevent monotony and reduce the risk of overuse injuries. Don’t neglect non-running activities that will improve overall fitness and target different muscle groups. The key here is variety, almost every activity is beneficial in one way or another. Here are a few of our favourites:
If you’re unsure where to start with cross-training or want to fine-tune your training plan, our personal trainers have a wealth of experience working with both recreational and professional runners. Whether you need a helping hand on your way to your 21-km personal best or require motivation to not skip arm day, we’ve got you covered.
Making rest days work harder for you is a great way to ensure your body safely and strongly adapts to the physical stresses of training. They’re about more than just prioritising sleep, they’re about assessing how you feel and taking action accordingly. This could mean going for a massage, booking a sports physiotherapy appointment, or programming a flexibility routine to give your muscles the care and conditioning they need.
Regular dynamic and static stretching, focusing on the major muscle groups involved in running, will help improve your range of motion and reduce muscle stiffness. Dynamic stretches are best performed before running, whereas static stretches should be done afterwards. Here are some running-specific stretches we love:
Adjust the intensity and duration of these stretches based on your comfort level and current condition. You must listen to and observe your body, and, if you have any doubts or concerns, reach out to our team of wellness professionals who are well-versed in massage techniques, sports physiotherapy, and flexibility and mobility programming.