Team 2ndskin Running Workshop - Introduction to Trail Running

Skechers GoBionic Trail. Review at www.tristupe.com

Hey hey hey!!!!

We're doing it a bit different this time around with an introduction to trail/offroad running this weekend!

Team 2ndskin will be conducting the next running workshop and it will be an introduction to trail running as per below details:

Date: 26th July (Saturday)

Time: 0715 - 0900

Location: Taman Rekreasi Lembah Kiara (Jalan Abang Haji Openg opposite the SK TTDI(2)) - we will meet up outside the toilet building within the park

Registration: email your details to runningworkshop@2ndskin.asia to book your slot (first come, first get a slot)

Using Waze to get here? Click Here

Using Google Map to get here: Click Here

(we strongly advise you not to use your phone while driving, please set the destination prior to driving and utilise voice-guidance. ARRIVE SAFE so you can RUN!)

Please bring your own water/hydration and come in running attire and running shoes. Trail shoes are preferred but not a must. Punctuality is of utmost importance!

See you there!!

Wear Pattern of Your Running Shoes : Jun Shen

I used to be a heel striker when I started running at the age of 15, I couldn’t run more than 7km due to my knee pain. I’ve always thought that runners with bigger stride run faster so I overstride without me realizing. My leading foot will be too far in front of my body and foot slightly rotated in the air before landing on my heel to absorb the impact. Because of my overstriding running style, I needed extra cushioning to minimize the impact in my knees. I didn’t know that I ran wrongly. My shoes wore out pretty fast; I just got rid of my old running shoes without even observing the wear pattern.

Taking pictures of the wear pattern of your running shoes provide important clues for runners to assess running gait if you know how to read them. There are a few sections of the sole for us to observe, which are the heel section, sole and the midsole area. For instance, heel strikers will have more significant heel wear, over pronators have excessive wear along the inner side of the sole, and under pronators have excessive wear along the outer side of the sole. By identifying the wear pattern, you can start to figure out drills and gears needed to minimize the risks of getting running-related-injuries. 

Picture of my Skechers GoRunSpeed.

Here is a simple example of my case. I learned to run midfoot after my first Ironman because I knew the importance of correcting my running gait to last longer in competitive racing. If I keep heel striking, my whole body weight will impact my knees every single stride I make, and the shoes sole will be my evidence. Other than having a camera to record my strides, I can observe the wear pattern to be sure that I land midfoot. Different running shoes brand have different level of sole hardness due the material difference. Softer sole tend to wear faster hence you get the result of this “experiment” faster. This important information will be a good guidance for you to pick your next pair of new running shoes

Training in the month of Ramadhan - Deo AH

This week, Deo share with us his challenge of training during the Ramadhan or fasting month. Waking up early for Sahur, going through the day with lower than expected energy level (until about a week in when things starts to normalise), training nuances and other religious obligation pertaining to the Holy Month. We would like to take this opportunity to wish all our Muslim readers a blessed Ramadhan.
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It's the holy month of Ramadhan again. And one of the worries for runners like me is how to train during the month, when we are fasting. In other months, most runs on weekdays are done after work, normally in the late afternoon before sunset while majority of the runners are looking forward for the weekends to come to strike long runs in the morning or hit the trails. 

For me there was not much different in training in the month of Ramadhan and any other months of the year and you don't need to experiment or invent a new training regime. A little adjustment should be enough. 

How is my training different in Ramadhan from other months?

As I normally do my weekday runs at night, it is still going to be the same. Only that in Ramadhan, my runs will start a little late, around 10.30pm after Teraweh prayer. And I will have to cut short my runs from around 10-12km per session to around 7-8km to ensure I would be home no later than midnight, as I need to wake up for my sahor (pre-dawn) meal around 4.30am.

My weekend runs now will be done at night after Teraweh prayer, starting around 10.30pm. As I planned for my long runs to be from 15km to 25km, the sessions will run right past midnight. So, Friday and Saturday nights should be nice as I can catch few extra hours of sleep the next morning. 

With two short runs on weekdays (probably Monday and Wednesday), one 21km run on Friday night and one 15km run on Saturday night, I shall be doing around 50km per week, a slight lower than my normal 60km per week in other months. 

So, I guess training in Ramadhan is not much a different from any other months. The only notable different is doing trail runs. As it is quite not safe to run trails at night (this is what I believe due to the existence of poisonous animals), it is hard to train if you had registered for any trail events after Eid, for example the TMBT Ultra Trail Marathon to be held about two weeks after Eid. This was one of the biggest worries for me in the past two year when I participated in the event. To overcome this, I had to ensure that my trail training were sufficiently covered even before the start of Ramadhan while the month of Ramadhan is just to accumulate mileage to train the foot to be on the course long enough. 

Other things that you need to pay attention during Ramadhan is dehydration. Drink lots of water at night and drink frequently while you go out running even at nights. If before this you can afford not to drink throughout your 5km run, in Ramadhan, make a point to drink even when you're not thirsty. Drink lots of plain water and fresh juices, and as energy for your runs, drink Milo or the likes or simply consume dates. Drink more post runs. Avoid caffeine, sugared water and carbonated drinks. If you plan to run after Teraweh prayer, don't eat too much during Iftar as you'll feel bloated during your runs and will feel like throwing out, and at times you will just feel lazy to even go out for a run. 

Location wise, Putrajaya is the most known place to run at nights in Ramadhan (or in other months). You'll see more runners in Putrajaya on weekend nights this month. My other favorite place to run is in Bukit Jelutong as it is close to my place and less traffic. Shah Alam is nice but be careful of the traffic, they can be annoying even at 2-3am.

I found a good blog entry by Muslim Runner entitled "How to Run in Ramadhan" for you to read, some points/tips may not be applicable for us here in Malaysia but the entry should give us a general idea on the topic. Read here

So, all the best with your training in Ramadhan. Fasting month should not be an excuse for us not to run as when there is a will, there is a way. I wish all Muslim friends and runners a very blessed Ramadhan!

TEAM 2NDSKIN RUNNING WORKSHOP No5 - We're Back!

Announcement!!

Team 2ndskin will be conducting the next Running Workshop for Beginners as per below details:

Date: 5th July 2014(Saturday)

Time: 0645 - 0830

Location: Subang Jaya Lake (Beside Holiday Villa Hotel @ SS12)

Registration: email your details to runningworkshop@2ndskin.asia to book your slot (first come, first get a slot)

Please bring your own water/hydration and come in running attire and running shoes. Punctuality is of utmost importance!

See you there!!

Subang Jaya Lake Meeting Point