With the increasing number of marathons in Singapore and the region (Color Run, Zombie Run, Stanchart Run for example) and people are showing more and more interest in participating, I thought of sharing some running tips with readers of our blog.

A team from Phoenix Contact will be participating in the Standard Chartered Marathon Run in December. As many of them are first time runners, I thought it is a good idea to share some tips with them and with you.

Proper Stretching (and its myths)

•     Have you ever wondered why all runners like to stretch for 5 – 10 minutes before going for a run? If you think this is correct and normal, you may be wrong!
•     Statistics by the University of Oregon have shown doing static stretching exercises before a run can in fact be harmful to your race day performance, be it you’re a competitive or recreational runner.
•     Often, static stretching which involves holding a position to produce a slight pull on the muscle, can dull the explosiveness and cause performance to suffer because these ‘warming up exercises’ lengthen the muscles artificially.
•     Instead, what should we do then? Rather than wasting 5-10 minutes holding on to these ‘nice stationary positions’, I recommend warming up by starting off with a walk, followed by a slow jog, to gradually ease your body into the run.

•     Alternatively, I propose runners to engage the muscles involving a full range of motion such as swinging the arms and legs, rather than the short jerky movements associated with static stretching

Try it during the next practice session and see the difference in the overall running experience!

Picking the right footwear

Just as how a knight needs a good sword and a footballer needs a good pair of boots, it is important for runners to have a good pair of running shoes.

With some many brands in the markets, the task of finding a good pair of running shoes may seem daunting to you, however I have simplified it for you by sharing some good models with you.

First and foremost, you will need to determine your shoe type. It is categorized mainly into Normal, High and Flat.

• Normal – Normal-arched runners commonly have normal pronation – the natural rolling of the foot after impact that dissipates shock. These group of runners can wear just about any shoe (Brands: Brooks Vapor 10, Nike Free 3.0, Asics Gel-Extreme)

• High – High-arched runners often underpronate; means the feet do not roll enough; so the legs tend to absorb extra shock. These type of runners should seek added cushioning but NOT extra support (Brand: Brooks Defyance 5, Asics Gel-Cumulus 14, New Balance 880)

• Flat – Flat-footed runners often overpronate; means their feet roll inward more than the ideal amount, increasing the risk of injury. These group of runners require added cushioning and support

(Brands: Saucony PowerGrid Hurricane, Nike Zoom Vomero, Mizuno Wave Nexus 6)