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RUNNING
291
July14
Hill training is often more of a mental
challenge than a physical one. When you
first get a hill in sight, look at the top of it
only once. Then imagine yourself at the
bottom of the other side… Always think
positive thoughts, and you’ll be able to
run the entire hill.
Florence “Flo-Jo” Griffith Joiner, “The World’s Fastest Woman”
Hill-running form:
“Shorten the stride and increase
the cadence,” advises Singaporean
running guru Dr Ben Tan in his
book,
Run for Your Life!
“Lift the
knees higher while driving the
elbows further back. Lean further
forward.”
Try to keep your shoulders,
chest and hips in a straight line.
Keep neck and shoulder muscles
relaxed, and don’t clench your
hands.
Keep your gaze slightly in front
of you all the way to the top… and
over. Aim for a smooth and steady
pace up the hill, trying to spread
your effort evenly across the entire
length of the ascent.
Beginners, take care!
“Hills are like pancakes,” says John
Hanc: “don’t stack too many on your
plate until you have a feel for how
many you can digest.”
So, build your strength up
gradually by slowly adding hill
running to your exercise regimen. If
you’re a new runner who can jog 30
minutes or longer on a flat course,
look for a course of similar length
that includes three or four gradual
inclines. Out of breath at the top? It’s
fine to walk for a bit; but the eventual
goal is to carry on with running.
To make a point, ask a question or contribute to this page,
Run & Raisin’
, 7am, 10/5/2.4K Family Run, Gardens by the Bay
Reebok ONE Challenge
, 9am, 5K, Gardens by the Bay
Run for Life
, 7.30am, 10/2.4K, Family, Kids’ Dash, East Coast Park
Garfield Run
, 4pm, 5/3/1.5K, Marina Bay
GK Run to Build
, 6.30am, 8.6/4.3K, Bedok Reservoir
Mizuno Passion Wave Run
, 7.30am, 16K, Bukit Merah View
Energizer Singapore Night Trail
, 3pm, 18/12/6/3/1.5K, Mandai
TRI-Factor Run
, 31.5/21/10.5/5/1.5KM, Punggol Waterways
SingTel Race Against Cancer
, 7am, 15/10/5K, East Coast Park
Bedok Reservoir Ultramarathon
, 7am, most laps in 12 hrs, minimum 51.6K
Shape Run
, 10/5K
Frost & Sullivan Corporate Challenge
, 7.15am, 10/5K, MacRitchie Reservoir
RunNUS
, 10/5K Family Challenge
SAFRA Singapore Bay Run
, 5.15am, 21.1/10/5K, Esplanade Bridge
Tampines Run
, 7.30am, 4.4/10K, Bedok Reservoir Park
POSB Passion Run for Kids
, 7.30am, 800m/1.2/3.5/10K, Marina Promontory
Yellow Ribbon Prison Run
, 7.45am
Craze Ultra 100 miles
, 7am, 43/78/101K & 100M, MacRitchie Reservoir
SMU Mile Run
, 8am, Fort Canning Park
Wet n Wild Run
, 7am
Straits Times Run
, 5am, 5/10/21K, Sports Hub
RACING CALENDAR
JULY
5
6
19
19
20
20
26
AUGUST
3
3
16
17
23
23
31
SEPTEMBER
7
14
14
20
21
27
28