Running Pain - Upper Body : TriStupe

Upper body pain on neck, shoulder and arms when running distance is common with some that just started running. Our way of sitting, standing and even carrying loads on our back contribute to the discomfort we may have when running. 

And when we headed out to run, we start to over correct our bad posture and consciously or subconsciously hold our shoulder close to our ears or pull the shoulder blades together to imitate a better posture. You then start to pull your arms closer to your body.

Or in some instances, you let your body slouch and that action collapse the shoulder while restricting your chest from expanding and your airway blocked - occasionally looking up only when there are photographers around ;). Some of us run looking down because it was how we been running. If you ever wondered how and why you had that "less than good" run, it is your posture.

To start with, you need to be loose. The more fluid you move, the less likely you will tense up. You can only be fluid if you learn to relax. And you can only relax if you don't try to squeeze out all the blood from your clenched fist or be so stiff your shoulder freezes over. By being more fluid, you will have less pain. The less pain you have, the longer you can run. Sound like a good deal?

Starting from your hand, imagine that you are holding an egg in your hand. By doing this, you will allow some slack and prevent any tension or stiffness running upwards to your neck and shoulder. Bend slightly at the elbow and keep the hand between the chest and waist. I personally recommend nearer to waist. 

Next, allow your shoulder to move along with your arm swings. Think of it like you are doing a light jab forward and do not cross your arms as you swing it. Move your arm in-sync with your stride. Your arm swing helps to regulate your stride. 

Now that is the basic of getting the upper body fluid. Now, you go and try it and hopefully, you run better and with lesser pain.

Marathon Running : Tips For The Big Day

Training Program. Checked. - Race gears. Checked. - Hydration and Nutrition needs. Checked.

You are now at the final stretch of your first Marathon journey and you are well prepared and eager to toe the start line. However, bear in mind that even the best prepared, can underperform on race day. So, what are the little nitty-gritty factors that can derail the efforts and preparation and all that hard work that you have put in? Team 2ndskin have finished many races and events and have made all the little mistakes that many first-timers and event experienced runners do. Take a cue and etch these little details into your brain to ease your way through your first Marathon. Ready? 

Let’s turn the clock back to one week before race day. The last few days leading up to your first Marathon is crucial to get your body (and mind) primed for the race. Remember to constantly hydrate daily and to take your vitamins and supplements regularly. It is a good practice to tune your toilet routine to match what your race day program would look like, and that means going to the toilet early in the morning before you leave home on race day to avoid any unnecessary stomach trouble during the race. You will need a couple of days to get into that routine, so start changing your toilet patterns a few days before race day. It is also imperative that you do not turn up at the starting line with tight or strained muscles, so please increase the amount of foam rolling, stretching and muscle maintenance in the last week leading up to race day. 

Stretch out your legs and body and don’t forget your upper back and shoulders as well as a marathon is a full body workout.

Do read and understand the briefing and notes in the race day booklet or information package provided by the organizer. Specific details to get to know include the road closures, parking arrangements, water station locations and distance, route and elevation and emergency contact numbers. Having these information at hand allows you to plan your hydration and nutrition strategy accordingly, get to the race site with ample time for warmup and calming your nerves as well as gives you peace of mind knowing that in any situation, you have the right contact number to get in touch with. You will not believe how many runners do not study the road closures and parking arrangements and arrive late to the race site just before (or even after!) flag-off and are mentally and physically stressed before even running their first kilometer!

RnR, part of the plan

Stress is a silent killer, and being your first Marathon, you may be subjected to mental and physiological stresses that affect your well-being, without you even realizing it. It is good to calm your nerves by doing things that allow your mind to rest and to avoid the “what-if” thoughts that always cloud a person before an important event like an interview, a public speech, or a marathon. Do what works for you; listen to music, meditate or read a book. The important thing is to get your mind off of negative thoughts that may cause you unnecessary emotions. Try it, starting a few nights before your race and hopefully it will help you get some good sleep the night before the race as well.

On the morning of race day, do not try anything new. That means, stick to your tried and tested breakfast or food and drinks that you have consumed before in the mornings of your long run training. If you don’t drink coffee, do not consume that even though many runners say it will give you a kick. Anything that you have not tried prior may cause you discomfort or problems later and that’s exactly what needs to be avoided. The same goes for your racing gear where you shouldn’t wear anything new and untested. Do not have that thought of keeping a new running shirt to commemorate race day and then you find that a bit of uneven stitching causes you chafing at kilometer 15 and you have to bear with the pain for the next few hours. Race in the gears you have been training in for your long distance runs and you should be fine.

Try to get to the race site early. Have ample time to perform some dynamic warmup to get your heart rate up. Some light jogging around the race site for approximately 5 mins about 20 – 30 mins before the race start would be good. Try to seek out friends who are also running the marathon to have a chat or socialise to calm your nerves. At the starting line, whilst all the runners and yourself are crowding, take deep breaths as you wait for the start gun to go off. Remember to start your watch timer or GPS as you step across the start line! Now you’re off!

At the start of the marathon, you may find many runners passing you by. You may feel that you are going too slow in comparison to other runners. Don’t worry, don’t fret. Keep to your pace. Many runners make the mistake of going out too fast too soon and blowing up early in the run. Don’t get sucked into the atmosphere and make the same mistake. Run your own race and pace.

Make it a point to stop at every water station to get your little walk break. Walk through the water station, and grab some drinks if you need to. Take your time to consume your drink as you walk and start picking up the pace again once you’re done with your drink as you move away from the water station. It is also a good idea to consume your energy gels just prior to reaching the next water station as you could then dispose of your gel wrapper at the water station bins instead of holding on to them for long. It is only good race etiquette not to simply dispose of your gel wrappers and other small rubbish along the race route, but only at designated stops and water stations.

A marathon is not only a physical challenge, but also a mental one as well. There will be many instances throughout the race that your mind will tell you to wave the white flag, to give up, and that this is way too tough and you can always try again. Don’t give in to your demons. Find ways to think about the positives, like “I’ve run 28km already, I can do this!”, instead of “I’ve got 14km to go, how can I finish this?!”

Think about a motivational quote or race mantra that you like and repeat it to yourself when your will weakens. A few quotes like “Tough times don’t last, tough people do” and “Pain is temporary, pride is forever” will help pull you through when times are bad.

Remember to give your biggest smile when you reach the finishing line. There will be many race photographers around and you should commemorate your brilliant effort with a beautiful smile, simply because you have earned it. You have earned the right to call yourself a marathoner!

MARATHON RUNNING: INJURY PREVENTION AND CONDITIONING

“No Pain, No Gain.” How many times have we heard that being said over and over again like a broken record; so often in fact that we have begun to believe in it. Well, the truth of the matter is, pain is a term that is too widely bandied about and it is about time to understand that not all form of pain, leads to gain.

Runners are one of the most susceptible sportsmen on the planet to encounter some form of pain in the course of their running exploits. Training for a marathon distance increases that likelihood. One though must learn to identify the different physical sensations associated with pain and know whether to carry on, or rest and recover. A runner experiencing and sharp or stabbing pain should seek professional medical opinion, whilst pain that is constant and associated with movements, and that do not subside after a couple of days should also be investigated. Workout soreness, and dull muscle aches are common and are easily overcome with active recovery exercises.

Pain and injury goes hand in hand. Injury is one of runners’ greatest fears, as it forces the runner to be out of action for a set period of time, and that in itself feels like the worst punishment as all runners want to do is to go out and feel the exhiliration a run outdoors brings. What are the running injuries that literally bring a runner to his knees, you ask? There are so many that it would fill a book to list them all, but here we will discuss a few common ones and how to stay away from them.

One of the most common plagues is shin splints. Shin splints, which is more of a cumulative stress disorder rather than an injury, is an inflammation of the front part of the tibia and in more serious cases, minute fractures to the bone structure. Shin splints typically occur in one or more of the following situations; consistent heel-striking while running, running on hard unforgiving surfaces for long periods, or wearing running in shoes that are worn out or not providing adequate support. The pain is often described as dull and aching and can occur during exercise or after running sessions. Back in 2013, Team 2ndskin athlete Annie Yee was struggling with shin splints for almost 6 months. Frequent icing on the affected area, rest and cross-training via swimming and cycling (to reduce impact on her shins whilst keeping her fitness levels up) allowed her to ease back into running gradually. She now trains with more cushioned shoes and saves her lightweight race shoes for races.

Team 2ndskin resident ultramarathoner Azrulhisyam shares with us his experience in overcoming a common injury which many runners would undoubtedly come across in the course of running mile after mile year in and out. Plantar Fasciitis, also known as plantar fasciopathy or jogger's heel is a common painful disorder affecting the heel and underside of the foot. The causes are very much alike to shin splints but affecting a different area. Azrulhisyam theorizes that the cause of his plantar fasciitis injury was due to excessive workout and running over a long duration or distance. Another probability that was identified was probably the use of racer shoes with zero drop when his foot muscles have not been conditioned well enough to absorb such impact. Upon rest and recovery, the pain gradually went away and it helped when he wore more structured shoes and after better conditioning and leg strengthening, he started to transition from cushioned shoes to less minimal drop shoes again, like the Skechers GOrun 4. Plantar Fasciitis remedies include icing, ultrasound therapy, rolling the underside of foot with foam roller or even golf balls, but most importantly, is to rest and recover. For injuries like shin splints and plantar fasciitis, pushing through the pain does more harm than good.

Running is an extremely enjoyable sport. The time spent outdoors, the fresh air, the adrenaline rush, the camarederie, all contribute to running being one of the fastest growing sports in Malaysia. Don’t allow injuries to be a spanner in the works. Keep in mind that moderation and maintenance is key.

Many runners, especially beginners tend to do too much too soon. They start running, and they see fitness gains and the feel-good factor shrouds them in an envelope of invicibility. They think that the more they run, the faster they go, the more benefits they reap. In a nutshell, overzealousness gets the better of them. Going over your limits consistently when your body is not yet conditioned for it, is a precursor to injury. Mileage and speed should be increased in a gradual progressive manner, by following a structured program. Rest is also an integral part of a proper running program, and rest does not mean cross-training or hitting the gym for strength training. Rest is pure and simple, rest. The body needs to recover from physical exertions, so although it may seem counter-intuitive, rest and recovery is just as important as that next training run.

Just like any sports car, your body requires physical maintenance to keep the muscles limber and flexible and ready for your next running session or race. We have all read about hydration and fueling in the previous article, but maintenance is not just about nutrition. Maintenance is also about body conditioning.

During and after workouts and exercise, the muscle fascia (tissue that binds and interconnects the muscles in the body) gradually become tight and develops knots that need to be stretched out or “released”. It is a condition that gradually builds up and because the tightness and pain is below the runner’s sensory threshold, they are not aware of it until its too late. When the tight muscle fascia starts affecting mobility, cause pain and soreness in the surrounding muscles, injuries happen and recovery takes longer. How is this situation to be addressed? By incorporating a regular conditioning program into marathon-training that involves foam rolling, trigger-point therapy and stretching.

Dynamic stretching before a run and static stretching after helps keep the muscles limber. Running contracts the major muscle groups and over a long run the muscles tighten up. Light stretching after a run helps to elongate the tight muscles and increases blood flow back into the working muscle groups. Some runners believe that a foam roller is a runner’s best friend. We at Team 2ndskin concur with that notion. Foam rolling all the major muscle groups involved in running like glutes, hamstrings, calves and quadriceps; and the “hotspots” like the Iliotial Band and Tensor Fascia Latae frequently and consistently (before and after runs) will help to release knotted and tight fascia tissue build up. For each muscle group, foam roll for about 15-20 repetitions and go on to the next muscle. If there is any soreness or tightness, use trigger point balls to concentrate on the nagging spot. Total time taken for foam rolling and trigger point should not take more than ten minutes a day, so there is actually no excuse not to incorporate it into your routine.

It is advisable to perform stretching and foam rolling everyday in the week leading up to marathon race day. Target the shoulders and upper back as well; due to stress and pre-race jitters in the build up to race day can create tension and tightness. As what we at Team 2ndskin say, “ten mins of rolling a day, keeps the doctor at bay.”

Marathon Running : Hydration and Nutrition

At the time of reading this, you would have been a couple of months into your marathon run training plan, running better and more informed in your choices of running shoes, gear and tracking your program and progress. However, running a marathon is not all about tying your shoelaces and running again and again; there are other inconspicuous elements that contribute to the marathoning experience, and whether you make or break your race day.

Nutrition and hydration is an often overlooked aspect of marathon running, and something that even advanced runners sometimes do not get right. Hydration is not just about swigging a bottle of isotonic drink and neither is nutrition all about munching on breakfast bars before the race.

Now, if we crunch the numbers a little, the human body comprises between 50% and 70% water. The amount varies according to gender and age and statistically the average is ~60%. We typically feel thirsty when we lose between 2% to 3% of water and our mental judgement and physical performance starts to see a downward turn when we lose 1% of water. If you are 65kg in weight (assuming your body is average 60% water), that translates to approximately 390ml or about 1.5 cups of water.

Race Day Boost - Hammer Nutrition

When you are exercising at medium to high intensity, or at the rate you can't hold a normal conversation when exercising, you may lose up to a liter of water an hour through sweating and breathing, depending on the climate and humidity levels. In real world conditions, there are two extremes to hydration issues, dehydration and overhydration (hyponatremia), and we often see even the most experienced racer succumb to hydration problems. Both conditions exhibit quite similar symptoms, and therefore professional medical assistance is imperative in such situations.

Based on research by Hammer Nutrition, a premier provider of sports nutrition, fuel and supplement; the optimum hydration level for most athletes is between 590-740ml of water per hour. For lighter athlete or cooler temperature, approx 473-532ml per hour will suffice. For heavier athlete or hotter conditions, ~830ml will be a good guidance. However, this is a guideline and should be adjusted as per required by the athlete based on the progression of the race, the conditions and personal well-being.

Your electrolyte and fuelling secret

Even though we are ingesting liquid as we work out, the electrolyte levels in our body will start to decrease as well. It is important to make sure that its replenished. It is important to ensure that your electrolyte drink has minimal composition of simple sugar (fructose, glucose) as it will impede hydration and nutritional absorption. Keep your fuel to mainly complex carbohydrates and a bit of protein. Hydration includes the fuelling solution (sports drink) and other food you may take along the race (banana, watermelon etc). Do keep in mind that they will contribute to your total hydration for the day.

The nutritional and fuel aspects are just as important as hydration requirements. How well you fuel (and keep yourself fueled) will determine your energy levels and ultimately determine your race outcome. For a marathon distance race, look at consistent and continuous energy supply, not short bursts of adrenaline rush.

Annie Yee; Team 2ndskin Athlete and inaugural Malaysia Women Marathon Champion shares her training and race day pre/post meals -

(Morning training long run)

Pre-training fuel: A cup of sugarless black coffee and two slices of wholemeal bread + peanut spread.

Post-training fuel: A glass of soymilk and 2 half boiled eggs + carbohydrates (noodles).

(Evening training short run)

Pre-training fuel: One apple/orange/banana an hour before training.

Post-training fuel: Oats+Milk + Light dinner (minimal carbs)

(Race Day)

Pre-race breakfast/fuel: A cup of sugarless black coffee with Hammer Perpetuem + 2 slices of wholemeal bread + peanut spread.

Perpetuem in Powder form - for more than 2hours of activities

Post race recovery: A cup of sugarless black coffee + Hammer Recoverite + 2 half boiled eggs and carbohydrates(noodles/rice noodles).

What about during the marathon, you ask? How important is it, to keep your energy levels steady and maintain consistent fuel supply to your body? Very very important. All it takes is lack of a refuelling plan on marathon race day to derail all those months of training and preparation. When your energy levels dip, especially after a few hours into the race, it is difficult to rejuvenate and get the momentum going again. Many have heard of the dreaded running term, “hitting the wall”; which is a condition where the runner feels as if he/she has no more energy (physically and mentally) to continue. Physical preparation (training) as well as proper fueling and hydration are paramount to over come “the wall”.

Solid. Awesome

Azrulhisyam; Team 2ndskin Athlete and finisher of 29 Full Marathons shares his fuel strategy after fine tuning his needs based on his experience:

“Two things that are of utmost importance that I consume during a marathon: energy gels and electrolytes (in soluble form mixed with water, e.g. fizz, or capsulated form which I carry with me). Rule of thumb for gel consumption is to consume it before I get tired and before my energy depletes to the 'danger' zone, in my case of running a sub 4-hour marathon, it has to be every 45 minutes (more sparingly for longer finishing time). It involves discipline in consuming energy gels during a marathon, as sometimes your body doesn’t feel like taking anything down, but you know you need to. To help with that, try different types of energy gels and find one that suits your palate and is not too thick in consistency, making it easier to swallow on the run. My favourite is Hammer Gel in Montana Huckleberry flavour. In a typical marathon distance, I would consume between 4-5 packets of energy gels. For electrolytes, two tablets in soluble-form like Hammer Fizz will be enough for 500ml of water that I carry along in a marathon, which I would sip it along with plain water provided at the water stations during a marathon. Normally, I would consume around 1-liter of electrolyte drink in a marathon (excluding plain water), equivalent to 4 tablets of Fizz. Rule of thumb is, don't wait until you're thirsty or your throat dried up to consume electrolyte drink or just plain water, drink often (say every 2-3km) but in smaller volume (say 2-3 sips per 2-3km). Do take note that I do adjust my hydration needs depending on the weather and climate of the race I am running in. For races that I don’t carry my hydration bottle, I would consume electrolytes in the form of capsules that I take 2 caps every hour to balance out my body electrolyte losses during the marathon.”

HammerOn!

It is imperative that during your training sessions, you should try out different types of fueling and hydration strategies. For hydration; that includes the different type of electrolyte drinks to see whether they have any adverse effects on your digestion, how much liquids to consume on a long run and under different weather conditions, learning to drink on the run and getting used to running with a water bottle or bottle pouch if you intend to use them on race day. It is also good to do some research and find out how far apart the water stations will be setup during race day and make sure that your hydration strategy works around the availability of water / liquids at the race.

Pre-race food and fuel during the race is also crucial. Many runners find themselves having stomach discomfort during the race because they have digested something new prior to the race that their stomachs does not agree with, or during the race. Many marathons offer bananas as a form of fuel at periodic water stations, so do try having bananas during your training sessions to see if they work for you. The human body is sensitive, and there are many types of food that would not give you trouble during normal times, but when you digest them on the run, the opposite happens. When you are on the run, a higher volume of bloodflow goes to your limbs, in order to bring oxygen rich blood cells to your working muscles. Your digestive system slows down, and it is more difficult to break down the solid food you ingest, therefore causing stomach issues with some runners.

The old adage of “never try something new on race day” holds true especially for fuel and hydration. Avoid food and drinks that may potentially cause stomach issues the night before the race, like spicy or raw food and stick to tried and tested formulas.

Training and Racing Gears For Your 1st Marathon

Training and running a marathon is not just about pulling on a shirt and slipping on a pair of shoes and going for a run. The right and proper gears you use, could make or break your race, and many experienced and seasoned runners are very particular about the gears and running essentials they use, whether in training or during race day proper.

Running a marathon for a first timer may take anything between 4 to 7 hours of time on the road and countless hours in training leading up to race day. Therefore it is imperative to have the right shoes, gear and outfit so that you can focus on the race itself, and not be troubled by niggling discomforts from improper gear choice.

Team 2ndskin athletes have completed countless marathons and long distance races of up to 160km and multi-day running events and are well-placed to share their insights into the proper equipment and running essentials for training as well as race day. Here, the Team 2ndskin stalwarts offer their views and how to make the proper choices:

Number one on the list is definitely the all important running shoe. A variety of running shoes are available in the market, so picking the correct shoes with the right fitting is really important. Get advice from a specialty running store or seek assistance from experienced runners for recommendations. A good pair of running shoes is the one that wears snugly and comfortable to your feet. For that reason, the right pair could be subjective to personal preference and running gait. A few important factors to consider before selecting your ultimate racing shoes are footstrike, pronation, arch pattern and level of cushioning and structure. Most runners go for a structured/cushioned shoe for training sessions and stiffer running shoes with lesser cushioning for race day. 
Cushion is comfortable, but too much cushion dampens the runner’s energy which slows down transition between landing to toe off.  Most of Team 2ndskin athletes race with the feather-light Skechers GoMeb 2, Skechers Performance Division’s racing flat. GoMeb 2 has a Dupont Hytrel plate in the midfoot for some stability and springs back for energy return. The upper material is highly breathable; keeping feet cool and dry in endurance races. Pairing the right shoe with proper technical running socks that wick sweat quickly and are lightweight tremendously aids the runner on race day. – Jun Shen; 4X Ironman Finisher 

If you are looking to improve and move towards more serious running, a GPS watch plus heart rate monitor (HRM) is essential. A GPS enabled watch allows you to plan your training and races much better. Depending on the features of the watch, the data provided includes time, distance, elevation, heart rate, pace and calories utilized on top of other additional data. The watch is a great tool to record your performance during training and races. Incorporating HRM with GPS, the HRM provides feedback on your running effort and identify the level of intensity that are you running. This data can be used to plan your training more effectively. You can also set alerts and program into the watch to provide real time feedback of the intensity range you are training in. Other than using HRM, pace can also be used as feedback to plan your training. You can even challenge yourself by running against your previous saved sessions.

The latest Garmin GPS-enabled watches has integration with social media that allows your training to be tracked real-time. This allows individual to know your last updated location, in case of emergency. You can also activate track back feature to lead you back to where you start if you are lost in a new area. Team 2ndskin train and race with Garmin Forerunner series, 920XT and Fenix. – Roy Yeow; 160km Ultramarathon Finisher

Whether you're running in hot or cold weather, wearing clothes made of a technical fabric will help you stay dry and comfortable. A synthetic wicking material, such as Vaporlite, will wick the sweat away from your body. Do avoid wearing cotton as once cotton fabrics get wet, they tend to cling to your body and causes irritation. In hot weather runs, wearing clothes that wick away your sweat will help prevent chafing. High-risk chafing points should be well lubricated to reduce friction caused by wet apparel against bare skin. Team 2ndskin athletes train and race in lightweight and performance-oriented technical running tops by 2ndskin Clothing.

Some female runners may ask for guidance on selecting suitable sport bras for running. Choose high-impact sport bras to feel supported as they provide effective support and to reduce bounce while running.

The sports bra should fit you properly and not be too stretched out. Most sports bras need to be replaced after a set recommendation in terms of cycle of washes, when the elasticity is lost, or if your weight changes significantly.

Choice of shorts and pants is also a matter of personal preference.  Some runners prefer to wear lycra/spandex tights because they reduce friction between the thighs. Others prefer baggier shorts or split shorts for airiness. You can also wear long running tights, which may come down to your knees or calves.  These can also help to keep you warm in cold weather. – Annie Yee; Malaysia Women Marathon Champion

Many observers think that wearing sunglasses during your runs is all about making you look cool, but they actually provide benefits which are often overlooked. First of all, a good pair of sunglasses protect your eyes from the harmful ultraviolet (UV) rays. Secondly, sunglasses are a great way of reducing body tension as squinting your eyes increases the tension in the muscles of the face and neck, which can be transferred down the body and impact the efficiency of the running motion which eventually affects your running performance. Other benefits of wearing sunglasses on the run are to keep bugs, dust, dirt and debris from getting in your eyes, and to improve visibility depending on the tint of the lenses used. While picking a good pair of sunglasses, check out its UV-protection level, whereby the quality ones will block 100% of UV-A, UV-B and harmful blue light. Go for polarized lenses which reduces reflective glare, and impact-resistant lenses that are tough and durable for your active lifestyle. You must also invest on the comfort and lightweightness features and ensure they sit solidly on your nose with a traction grip so  that you may wear them comfortably in long runs. – Azrulhisyam; Multiple 100km Ultramarathon Finisher

What used to be reserved only for top tiered athletes has been made widely available for the general masses today. Compression shorts, pants and calf sleeves help especially for longer distance running or endurance sports where the users will reap the maximum benefits. Popular as sportswear alternative to shorts or track bottom, the compression wear has gained a big following. A properly sized (to fit) compression wear may help to improve deoxygenated blood return to the heart and help to improve performance. By decreasing the instances of the muscles vibration due to impact, it helps the user to potentially reduce fatigue and increase endurance due to more efficient use of energy for forward motion. Used as a post-race or post-training wear, it helps to speed up recovery and you can reduce the delayed onset muscle soreness (DOMS) syndrome. Team 2ndskin train, race and recover with Kraftfit Compression Wear and their Powerband Technology that greatly aids muscle support and provides ergogenic benefits.

Compression tights can double up as a suitable innerwear for long-haul air travel too providing relief against Deep Vein Thrombosis (DVT).  – Ee-Van; 4X Ironman Finisher

The last thing to worry about while you go out for a run is to have your loved ones at home worrying about your safety. We have all heard the horror stories of road accidents and medical conditions afflicting runners during runs and races and we should be prepared for worst case scenarios. Having information such as your emergency contact numbers, medical condition and history, or drug allergy visibly attached to you will help speed up the process of medical attention in the event that you are involved in an incident and becomes unconscious or unable to speak. Lifeline ID, a local producer of identification gear, allows you to customize the information to appear on your ID while giving you the options on the type of ID you prefer to wear. – Azrulhisyam; Multiple 100km Ultramarathon Finisher

Running in its most basic form is a simple sport. However, if you have intentions to be a serious runner and to participate in marathons and improve your performance, running gears become absolutely necessary. There are other running gears that many runners use, like running belts to keep small personal items, technical running caps and reflective bands/blinkers for low-light running sessions. Ultimately, running gears are a personal choice and not one-size fits all, especially in today’s vast availability of different choices and selections.

Basic and Progressive Training Program for First Time Marathoners

Decision made. 12 months. One goal. To complete your first Marathon distance event.

The question that comes next to mind is; how do I train for such a distance? Granted that 12 months seems like a long time away, but where do I start? How much mileage do I need to clock? How frequent should I run a week? I’ve heard of Tempo Runs and Long Slow Distance (LSD) Runs, but what do they mean? Should I be taking part in any other running events in between? If these (and other questions) are playing over and over in your head, this article was specially crafted with you in mind.

This training program was prepared with the assumption that you have been running regularly for some time already, have a couple of half marathon finishes under your belt and are committed to training for what will be the longest distance you have ever covered on foot. This program was also designed to ensure that you complete the marathon distance within the standard cut-off time of 6 hours, and to do it comfortably.

The base of every long distance running program is the LSD whereby an LSD run is a form of aerobic endurance training done at an comfortable pace which one can hold a conversation while running. Generally, LSD’s are run at about 65-80% of your maximum heart rate. Why run LSD’s, you ask? First, it prepares your body to adapt to the constant pounding of pavement and prepares your joints and muscles to withstand the repetitive motion of running for longer durations. Secondly, it improves your cardiovascular system, strengthens the heart and increases the blood supply to the muscles; which biologically enhances the body’s capacity to deliver oxygen to your muscles. Third, by going for a slow and long run, it teaches and enhances your body’s ability to burn fat as a source of energy rather than the limited stores of glycogen. Depleting or fully utilizing glycogen early in a race would lead a runner to experience sudden fatigue and loss of energy or in running term, “hitting the wall”.

LSD runs also give you opportunity to practice your fueling and hydration strategy, learn how different parts of your body react to long runs, e.g. are there any chafing, blisters, side stitches, joint pains, muscle cramps, etc., and also to try out new gears you plan to wear on race day. Run LSD’s once a week for a start starting with your longest distance you have run and gradually build up by 10% distance for each subsequent LSD run. Every 4 weeks, take a break from LSD running so that your body recuperates from the stresses you put on your body. Slowly increase your LSD mileage until you reach a long run of up to 32km in training. Remember that timing does not really matter in your LSD runs. – Azrulhisyam

Another aspect of training that gives good benefit to long distance runners is interval training runs. Interval training is an important part of any training program. A misconception is that interval training is only for shorter distance training, which is so untrue. We run the most efficient when we run fast. By doing intervals, we are training our body to be more efficient by repeating the coordination of the muscles and nervous systems, while at the same time, teaching the body to be more efficient in the delivery of the oxygen rich red blood cells through the body and helps strengthen the cardiovascular system. In general, interval training comprises of the following: warm up, high effort, recovery, cool down.

Use the warm up to prepare your body for the workout, while cool down is to ease the body back after the hard session. The high effort and recovery sections will be repeated N numbers of time, with the high effort section being hard effort, while the recovery sections give you the breather before going for next hard effort. You can use time or distance for interval, example: 400m/100m (400m fast, 100m recovery jog or walk) or 2 min/1 min (2 min fast, 1 min recovery jog or walk). The ratio is important, as you become fitter; the high effort section naturally should become longer while the recovery section becomes shorter. Another way to do interval is to use signage or fixtures around you, for example run from one lamp post to the next three, and then recover for one. 

The unstructured nature of this is normally called Fartlek, and it can keep you alert as you engage with your surroundings. Hill work is also another variance of interval that can improve your strength as well. For marathon training, incorporate at least one session of interval training in a week, and make sure the high effort section is at least 1KM or 5 mins, with recovery section slowly ranging down to 200M or 1 min, repetition should range from 3 to 6 reps each session. – Roy Yeow

A third type of training session that should be incorporated into marathon training after building up base fitness, is the Tempo session. Tempo refers to “time and pace” and it is run at a “comfortably hard pace”, which is an oxymoron actually. Tempo run is easily the hardest to perform, as the key to a good tempo is to commit to the workout.

Long runs are good to build endurance but a tempo run ensures you a sustained ability to hold race pace over the racing distance. Imagine if you could run at a same constant speed over the racing distance – tempo run sets you up for that. Tempo run improves the metabolic fitness or how efficiently your body will utilize both oxygen and fuel at any given time during the training or race.

For tempo run to work, you will need to commit to a known best 5km or 10km run timing. This will be the reference where your tempo will be derived. Next is to know the average pace (in minute to complete a km distance or min/km) from those results. A 30-minute 5km lands you a 6:00 pace (meaning 6 minutes to complete 1km, so 6mins x 5km =30mins). Likewise, a 60-minute 10km gives you the same 6:00 pace. Lets use the 6:00 pace as example. Tempo pace is just a simple addition of 10 seconds to 30seconds slower than your best pace. This gives you a 6:10 to 6:30 pace range. If you feel the slower pace (6:30) is too comfortable for you, run it at decremental pace of 10s until it gets “comfortably hard”. There is always the tendency to go faster, but remember this is not speed work. Stay with the pace!

During a tempo session, warm up with a slow jog for about 10mins to get your body into gear. Start off the tempo with a run about 15 mins at a slower pace (eg 6:30 tempo pace), followed by next 20 mins at higher intensity (eg 6:10 tempo pace). If you feel up to it, continue with a slightly decremental pace (eg 6:20 tempo pace) for another 15 mins. Cool down with a slow jog or walk for 10 mins to finish off the session.

You should continuously reassess your tempo pace, as the longer you train and the stronger you get; your tempo pace gets faster and faster. Make the tempo workout the mainstay of your training of 2 to 3-times a week. Slot in the other workouts above like the interval runs and LSD and you are ready to take your run to the next level. – Lim Ee-Van

You may also consider signing up for shorter running events like the half marathon distance or 10km runs in the lead up to your marathon. Run these races as part of your training program, either taking them as an LSD session, or a tempo run. However, try to do your last long run or race at least 2 weeks prior to marathon race day, so as not to burn yourself out with an effort that will tax your body.

Running a marathon is not just in the legs though. It is a whole body workout and the upper body, shoulders and neck gets stressed from hours of pounding on the road towards the finish line. To complement all the running sessions, a marathoner-in-training should also incorporate some basic strength and conditioning exercises into their regime. Simple bodyweight exercises like push-ups, chin-ups and planks work the upper body and core muscles, and allows for better posture and efficiency during running. It is also advisable to perform static stretching exercises for your major muscle groups like your quads, hamstrings, calves and hip flexors after every running session. This helps keep your muscles limber and reduces muscle tightness which may lead to injuries. Yoga exercises are also highly recommended as complementary workouts, especially on rest days.

The beauty of running a marathon; is not just about the race itself. It is not only the destination, but the journey that matters. Every ounce of effort you put in, every early morning run you wake up to, every drop of sweat you shed, and every kilometer of mileage you clock builds the story of your marathon. Write that story with passion, and enjoy the journey injury-free by understanding the basics of a marathon training program that will guide you towards your goal.

Tip of the Month : Trigger Point For Plantar Fasciitis

Massage therapy for plantar fasciitis (under foot arch) is relatively simple compared to other parts of the body. Being one of the hardest working muscles located under the foot arch, it is often exposed to great amount of stress causing the “stiff” feeling. The arch basically functions like a bow. It is curve in shape and has strings-like muscles and connective tissues. The arch retains its form through a complex combination of bone shape, springy ligaments, tendons and elastic muscles. Once it fails, the connective tissues in the arch will start to degenerate resulting a tendonitis called the plantar fasciitis.

What we can do about it? The cheapest and simplest way is to use a golf ball. Put the golf ball on a mat so that it doesn’t slip away as we step on it. Place the foot arch right on top of the golf ball and slowly press it with your body weight. You can do it while seated or in standing position depends on your personal preference. Roll the ball slowly under the foot and look for the trigger points/pressure points. They are usually tender to pressure. Once you have found it, roll it as many times as you wish.

If there is any sharp pain, you can opt for an iced bottle treatment. Fill up a mineral water bottle and freeze it, then roll it under the foot to ease the pain. Roll it for 5 minutes, not too long till get cold injuries. This self-physiotherapy is very popular among the runners in parallel with the R.I.C.E method (Rest Ice Compression Elevation). 

Hope this tip helps=) Stay tuned with our team blog for more monthly tips.

Running Your First Marathon in 12 Months

You wipe the sweat from your brow, and almost immediately another drop takes its place. You look further ahead and you see the road takes a turn upwards. Your head pounds as you lost count of the number of climbs you have endured. Your calves are screaming and your shoulders are heavy. Your drenched shirt clings to your body like a second skin as you make your way over the hill and towards the finish line. 300 meters to go. You can see the crowd lining the finishing chute, and photographers snapping away. Your mind goes blank. Months of training and sacrifice has brought you to this moment. You can hear every beat of your heart and every breath you take as you close your eyes for a split second to savour the moment. 10 meters from the finishing arch, you pump both hands in the air and grit your teeth in satisfaction. As you cross the line and the race volunteers put a medal around your neck and hand you an ice cold bottle of water, you realize that you have just put your body and mind through an arduous endurance feat that tested the limits of your physical and mental capacities. You have just earned the accolade of a Marathon Finisher.

The Marathon is a running event with an official distance of 42.195 kilometers and it evokes feelings of awe and respect amongst runners and non-runners even. Imagine running from Klang town all the way to Kuala Lumpur City Centre. You get tired even thinking about driving that distance, what more going on 2 feet. What makes a person willing to run for 42 kilometers? Is it the sheer satisfaction and sense of achievement? Is it the hard-earned finisher’s medal? Is it the marathon finisher’s shirt that you will cherish and have a special place in your wardrobe? Or maybe, it is just bragging rights. Whatever the reason, taking up a marathon challenge is a lifestyle change. It is a test of one’s physical stamina and mental strength and months of hard work and sacrifice leading up to the big event. Every year, thousands of runners take up the challenge of running a full marathon distance race all over the world. Many complete the distance, some struggle through it, others fail in their attempt. It is said that only 1% of the world’s population has completed a full marathon. Will you take up the challenge?

What do runners who have completed the marathon distance have to say about the experience of running one? We asked a simple question to several runners to gauge their response – “What inspired you to take part in your first full marathon?”

“The wakeup call was when I discovered during a medical checkup, my cholesterol level was high and because of that, migraine hit me almost every week. It took me a year of training before my first marathon. The aim was to complete the race and with this aim, it kept me motivated to train week after week. At the end, the feeling of crossing the finishing line for my very first marathon was priceless” – Imran, 30, SCKLM 2013, Lecturer

“When I saw runners older than me who can complete a full marathon, it spurred my instinct to sign up for my very first marathon. I felt that If they can do it, so can I. Other than that, influence from friends did play a part in motivating me to sign up my very first full marathon.” - Vivienne Loo, Energizer Night Marathon 2010, Self-Employed.

“My running experience is less than a year and what really inspired me are other runners in the community who have completed the marathon and beyond. I wanted to put myself in their shoes, to feel what they have gone through and all the sacrifice that is required in completing such a journey. No matter how fast or how slow they ran, they finished it and completed it. Running has taught me a lot of respect and to praise God that how lucky we are to be given such strength and determination to achieve and go beyond the boundaries of human capabilities.” – Man Abdul Shukor, 37, Melaka International River Marathon 2014, Senior Engineer

“My main inspiration to enter my 1st FM was to reduce my weight.  My weight was around 85kg and the BMI test showed I am in an unhealthy position. Thus, I took up running and eventually ran a full marathon after 10 months of running.” – Puvan Maha Iswara, 29, Putrajaya Night Marathon 2011, Engineer

This is the first of a series of 6 articles that will guide the runner to complete his or her first marathon race in 12 months time. For a start, the 2015 Standard Chartered Kuala Lumpur Marathon (SCKLM) will most probably be held in the month of October if everything goes according to plan and it is one of the most well organized marathon events in Malaysia. It is also one of the most popular choices for runners who want to register for their first marathon race. The marathon race scene in Malaysia has grown by leaps and bounds and this is evident from the number of full marathon events you can sign up for today compared to 5 years ago. Some of the marathon events worth mentioning are of course the above Standard Chartered KL Marathon, Penang Bridge International Marathon (PBIM), Putrajaya Night Marathon (PNM), Kuching International Marathon, Borneo International Marathon in Sabah, Island Ocean Marathon in Langkawi and the River Jungle Marathon in Klang Valley. With the boom in running, there is also a marathon event that caters for women called the Malaysia Women Marathon and is a day to celebrate the strength of women and empowerment of sisters in running.

This series of articles will encompass different slices of the marathon pie, and when put together, will enable the runner to have adequate knowledge, information and tips to confidently participate in their first 42.195km road race. The articles will cover progressive training programs that cater to running the full distance; nutrition, fuel and hydration requirements; training gear and race essentials; injury prevention and valuable tips for the big day! Knowing that a first full marathon is one of the defining moments in a runner’s career, it is imperative to be as best prepared as possible approaching the big day.

Sharing their valuable experience and in-depth knowledge in running for the benefit of the runners who would like to take up the first marathon challenge; is Team 2ndskin who were featured in the May/June 2014 issue of Running Malaysia. Team 2ndskin are a team of accomplished runners and triathletes, who amongst themselves have amassed a combined total of 88 marathon finishes and 38 ultramarathon races under their belt (or shoes!). Their combined running mileage easily exceeds 15,000km a year and on average they wear out about 4 pairs of running shoes each in 12 months!  The regular marathon and ultramarathon runners in Team 2ndskin are Roy Yeow, Azrulhisyam Hussin, Lim Ee-Van, Annie Yee and Eugene Teoh. They have run marathons in different conditions and weather, in multiple countries and on different terrains. Having tried and tested different running gears and products along the way, Team 2ndskin are well placed to offer advice on the right choice of equipments and gear required to complete your first marathon. They have also tried different training programs and methodologies and are well-versed with different running workout types and the benefits of each type of workout session to the overall goal of a marathon finish.

Ready to take up the challenge of running your first marathon in 12 months? Look out for the next article on basic and progressive training programs that will kick-start your goal to join the ranks of runners who call themselves Marathoners.