Want To Be A Better Runner?

It looks like running is infectious =) Since joining RunKeeper: http://runkeeper.com early this year, my street team has expanded to 8 members, all pure Malaysian! Certainly I would like to expand it further once I get closer to people over in this side of the globe. Some have been running longer than me (I only have about 1 year since I become more serious with it), some just started. Unlike other recreational physical sports, marathon is relatively inexpensive and easily accessible. It is also the one of the single most physically and mentally challenging activity (childbirth should be harder) that is if you run a full or ultra-marathon event. Want to be a better runner? Here's some tips based on my experience so far. All of these are important in no particular order.

1. Start from scratch. You must condition your muscles and skeletal system to be able to withstand the strains of running. You must be able to jog continuously for 30 minutes. The distance does not matter.

2. Drink 4 cups of water an hour before running and the same after running. One hour of jog will lose you 1 liter. For me, coffee works (subject to individuals).

3. Of all the gear, do not be a cheapskate when it comes to buying a good running shoe. You can use this online profile to understand more of your feet: http://www.myprecisionfit.com. A good shoe will cost between RM350-RM550. I really need to stress this point. A pair of shoes will last you 500miles (800km).

4. Supplements. A multivitamin sup with glucosamine is ideal. Can pick a MLM product (not all are scams) or go to a pharmacy and ask for recommendations. You will lose sodium so take those energy drinks too.

5. Don't be sleep deprived! I need 6-7 hours of sleep for an effective run.

6. You can be excited but start slow for first few minutes or miles. Do start at conversational pace but not too slow till you can even sing.

7. Warm up. This is also very important. Calf, quadriceps, hamstrings, front of lower leg (all those are for your legs), low back (for posture), neck and shoulder (if you run long distances, these two will be tired first before your legs so you need to ensure they are stretched properly).

8. Pace yourself. Once you can jog for 30mins. Try a moderate 5km run and time it. That will be your reference.

Training/running marathons can lose you weight but it will more or less be the same as your muscle builds. Runners for marathon train on level higher than those who want to lose weight (fat burning zone). For fat burning activity, you strive for consistency combined with long duration and slow pace (you cannot do it quick as it will cause injury to your knees because of the weight bearing down). 

The below chart will show you my full marathon training schedule targeted for those who wants to complete it (focus is on distance NOT speed/time). All expressed in miles (1.6*km). Long runs on weekend and rest days sandwiched between it. So it is usually a Tues, Wed, Fri, Sun run for me. Training for speed is a lot different so out of this posting.

Some basic tips and prep talk for you. If you really want to learn more I suggest getting this extremely good book: http://www.amazon.com/Non-Runners-Marathon-Trainer-David-Whitsett/dp/1570281823 Might be difficult to source in Malaysia, let me know if you need my help to get it. Another thing to note, run to finish it not run for a time (unless you are a pro). If someone demotivates you for running slow, dare them to run and finish it, if not STFU! You'll know how satisfying it is to cross the finish line. I'll leave a my favourite quote before signing off.

The challenge in running is not to aim at doing the things no one else has done, but to keep doing things anyone could do—but most never will. ~RW