The annual Shape Run, now in its 3rd year, is a 10km and 5km women-only competitive run. In 2006, Shape Run had a sign-up of 2,500. In 2007, the number rose to 6,000. This year, registration was closed with 8,000 sign-ups in just nine days.

This year's run also includes a new addition - the 5km Corporate Category. Employees from the same organisation can compete in teams of three to five, or in the 5km and 10km individual categories.

Shape Run Singapore will also kick-start the region's first series of women-only runs. Shape Run Malaysia will be held on 24 August 2008, while Shape Run Thailand is holding it sometime in November 2008.

Trainer Victoria Campbell offers some tips on how to start training for the Shape Run:

• Set realistic goals
  Talk to fellow runners and learn how they got started. 
• Get the right equipment!
  When buying shoes, tell the sales staff what you intend to use your shoes for and what kind of feet you have to avoid any pains later.
• Start small - do shorter runs or timed runs
  Try to run for 10-20 min. Finish the target time/distance set and gradually increase the time/distance run when you feel comfortable. It is better to have a good pace throughout the whole run rather than starting out fast and ending with a walk.
• Listen to your body
  If you are hurting, take a break. Running is meant to be fun, not painful. Remember to hydrate with isotonic drinks. We lose an incredible amount of liquid in Singapore's weather and it is important to replenish them during and after exercise.
• Mix up your routine with other sports and workouts
  Try to incorporate other activities such as cycling or swimming to break up your running routine. Balance your workout by going to the gym to work on other muscle groups.
• Stretching
  Remember to stretch for 10 min after you work out to relieve any tightness you might feel in your muscles. Stretching will help you relax, prevent injuries and also get you into better shape for your next workout.

Warning signs to watch out for:

If you experience any of the following, take a break or see a doctor if the symptoms do not subside.

• Muscle pain which is not due to fatigue. This could be very sharp pain or pain that does not subside quickly. Watch out for pain in the calf and knees. Consult a GP or sports doctor if you experience pain.
• Headache could be a symptom of dehydration.
• Fatigue is one of the most overlooked symptoms.If you are new to running, the sudden increase in vigorous activity may be a shock to your body. The body needs time to recover as well.

Follow this simple training guide:

• Start easy
  Go for "base" - just getting used to the target distance you wish to achieve. If the distance is the furthest you have gone, try starting with half the distance or a total workout of 15-20 min. Once you are comfortable with the distance, increase both the distance and time of your workout while keeping the pace consistent.
• Try speed workouts
  These should only be done if the base is good enough and you feel comfortable running your target distance at a comfortable pace from start to finish. The workouts can consist of timed intervals, that is, running a given distance at a certain higher speed for a given number of times. Race at your pace. Keep the rests consistent for each set. Or try sprints: 5-10 sets of 100m/200m sprints, again keeping the rests consistent between each sets.
• Incorporate some Hill runs
  Hills can be quite an energy zapper in races. Be sure to run up a few hills to get used to the elevation. It could be as simple as identifying a short slope somewhere (a manageable slope - not Mt Faber) and run up, walk down (repeat 4-5 times).
• Incorporate some cross training or simple core exercises
  Do pushups, pull ups, crunches with high repetitions and no weights. Strengthening your core muscles helpg helps with your overall running posture and strength. This in turn helps you run more efficiently.

• Rest
  We underestimate the amount of pressure we out on our body when we exercise vigorously. Be sure to plan at least one rest day for every day you workout. If you find that you cannot sit still, try to do less vigorous exercises such as swimming, which is easier on your joints, or even walking or yoga, which are easier on the cardiovascular system. This helps you enjoy the benefits of running for a longer period as you give your muscles time to heal, hence preventing injuries.

Shape Run 2008 (Singapore) will be held on 20 July 2008, Sunday, at The Padang from 7:30am-10:30am. A 3-day Shape Run Carnival will be held, at Marina Square atrium from July 11-13, showcasing the latest health, beauty & fitness products and services. For more information on Shape Run 2008, visit http://www.shape.com.sg/shaperun08.