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By Pradeep Paul
Since its inception in 2006, the Shape Run has been an annual reminder for Singapore that 'the men don't get it'.
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The Shape Run 2008 will be held on July 20, from 7.30 to 10.30am. The start and end point is the Padang. Its carnival will be held at Marina Square atrium from July 11 to 13, from 11am to 9pm.
- Try and sleep well during the week leading up to the run as you may be too excited the night before to get a good night's rest.
- Unlike marathoners, you don't need to load on the carbo for a 10km race. So eat something easy to digest (bread or fruit) before the race.
- Make sure you have broken in your running gear (clothes, shoes) to avoid ending up with blisters. One way to minimise chafing is to apply vaseline on the inner thighs, groin and under the arms.
- Start your race slow. It's always better to hold back a little and finish stronger, so that you won't run out of steam towards the end.
- Hydrate your system before the run. Drink at the water points during the run and especially after you finish. Not only will dehydration sap your energy, it can be fatal in extreme cases.
- Walk if you're really tired. Start running again when you feel better.
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The event is only for women and they take on 10km or 5km runs.
Most of the men, if they are found in the vicinity, will usually be carrying their partners' handbags or minding the children while the women pound the streets.
The event has been growing each year. On July 20, 8,000 women will be lining up at the Padang.
The trick to long-distance running is to get fit before you surge ahead.
Urban turns to Gino Ng, sports physiotherapist at the Singapore Sports Council, for advice.
Ng is an experienced runner and triathlete and has represented the nation in the triathlon.
First things first: Women, he says, need not approach running - training and competition - differently from men.
The exception is during the 'heavy' days of their period. Back off from mileage training then.
However, most women, even those experiencing cramps, would feel better after exercise.
Other than that, train regularly and gradually increase your distance or speed for the event. The safe limit is to up the mileage by 10 per cent a week.
Ng, 36, points out that most women have narrower feet than men. So, get a good-fitting - rather than fancy-looking - pair of running shoes. He also recommends some exercises which are demonstrated by Eunice Wong, 25, who is a casual runner with plans to up her weekly mileage.
FALL FOR RUNNING
What it does: The falling drill from chi running (which preaches the advantages of leaning forward when running and landing on the mid-foot instead of the heel) lets you use gravity to aid your forward momentum.
How to do it: Stand with your heels on the ground and fall forward without bending the waist. Just as you feel you're about to lose your balance, start running and try to hold that angle. Start off by doing it while facing a wall if you are afraid of falling on your face.
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LATERAL QUADS STRETCH
What it does: Loosens up the lower body for running
How to do it: Lie on your right side, right hand behind your back and holding your left foot. Place your right foot on the bent left knee and push it gradually towards the ground. Your left hand, placed on the left of your pelvis, should push towards your head. Repeat at least three times on both sides.
This article was first published in Urban, The Straits Times on July 10, 2008.
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