Steven ‘Super Steve’ Ming’s top 10 tips for 5K success
THERE’S a 5K for every need and every cause, and whether your motivation is to stay in shape or to support a worthy cause, you’ve decided to take the plunge and run.IN PHOTO: Local trainer Steve Ming at a local 5K event.
However, before you put on your running shoes, here are a few quick tips from Spartan Health Club’s popular aerobics instructor Steven ‘Super Steve’ Ming. If you follow this fitness consultant’s instructions to a T, you will for sure have an excellent experience.
1. Prepare from the night before. As most of these races are held in the early morning, ensure that you know where your running clothes and shoes are. Ensure that you are well rested and relaxed before the actual day of the event. Get to the venue early so that you can avoid the hassle of registration.
2. Participate in pre-run exercises. Whether these are immediately before the event or leading up to the event, they can help you to get into shape before the actual event.
3. In the days leading up to the actual event, spend time on building your core muscle groups so that you will be fit when d-day comes.
4. It would be nice if you could run the course before the actual run itself. This way you can anticipate the terrain and tailor your pre-run training to suit this.
5. Before even approaching the starting line, warm up your muscles by giving them a good stretch.
6. During the race itself, keep yourself hydrated whether by drinking water or an energy drink like Gatorade. You will be losing water from your body in the form of sweat so it is important to replace this. Refueling will ensure that you are at the top of your game at all times.
7. It is important to maintain a good running and breathing technique throughout the run. Ensure that you are breathing deeply in through your nose and out through your mouth. It is nice to get a rhythm going while you are running so that you can be in sync at all times.
8. Know your limitations and pace yourself accordingly. Don’t over extend yourself during the race as you could be doing more harm than good.
9. Listen to your body throughout the race. If you need to slow down, do so. Appreciate your breathing rate as well as your heart rate and assess whether or not you can slow down or speed up.
10. Ensure that you are wearing suitable clothing as well as proper running shoes as improper apparel can result in you having a bad running experience. Something light and comfortable is always a good option. Don’t overdress or walk with unnecessary baggage.
