Starting a Running Routine? Here’s What You Need To Know

If you’re embarking on a new fitness regime after a long period of being sedentary, running is, perhaps, one of the best activities you can do. Not only is it affordable – only requiring a good pair of shoes – it can also be done anywhere, at any time!

But what are some of the things you need to know to ensure that your foray into running will be a sustained and enjoyable effort? To find out, we spoke to Jacter Singh, head coach of JS Athletics. Singh has held the 10,000m U20 national record and 5000m U23 national record since 1979 and 1983 respectively, and was a SEA Games medallist in the 10,000, in 1983.

What are the three most important things that running newbies should take note of?

Jacter Singh (JS): I’d advise them to take it easy when they first start out. After all, this will hopefully be the start of a long-term effort for them. I’d also advise them to set realistic goals; they should not expect to finish a 10k at the beginning of their running journey. Lastly, it’s important for them to learn how to enjoy it!

Is it more important for new runners to focus on distance or time?

JS: Personally, I think beginners should focus on covering the same distance in a shorter time when they are starting out. They should increase their distance only when they are comfortable covering that distance, and even then, they should only increase it by about 1 or 2km each time.

What are some of the stretches that runners need to do before and after their runs?

JS: Of course, since we’re talking about running, they should properly stretch out their hamstring and quadriceps to prevent soreness and injury. But they should also stretch out their shoulders and triceps, as this will help them in the pumping motion as they run.

In your experience, what are some of the common mistakes made by running newbies?

JS: Running too long a distance if they have taken a break from distance training. It’s important to ease yourself back into training if the break lasted two weeks or longer. My advice would be to start again with a shorter distance, then gradually increase the distance run again after a couple of sessions.

Are there any differences in the way men and women should train?

JS: I disagree that men and women should train differently, unless one of them is planning to cover a longer distance than the other.

How should runners go about looking for a good running shoe?

JS: First of all, a higher price tag is not always indicative of a better shoe. I’d say the most important factor is to see if the shoe is pliable and bends easily according to your running gait. If the shoe is too stiff, the runner will be at a higher risk of experiencing pain and injury as he or she will have to “follow” the way the shoe is made.

Any last words of advice?

JS: Don’t treat every training session as a race! It’s more important to enjoy your runs.

FUEL UP!

It’s important to have a small snack before you train – especially if it’s a long one – to ensure that your body has the fuel it needs to sustain you on your run. About an hour to 90 minutes before your run, have a carb-filled snack such as a banana or blueberries with oatmeal.

After your run, it’s best to have a combination of carbohydrates and protein to help your body recover after training. A yoghurt-based fruit smoothie, or a sandwich with lean meat or eggs has both carbs and protein to aid recovery.

Two running routes to try

The ample number of green spaces on our little red dot means there’s no shortage of great running routes, wherever you may be on the island!

Marina Barrage:
Start your run at the Esplanade Outdoor Theatre before making your way past landmarks such as The Helix Bridge, ArtScience Museum and Gardens by the Bay. Best for people working in the CBD, this scenic 5km route is especially gorgeous around sunset.

East Coast Park:
It’s a no-brainer as the ECP has been a favourite route among joggers for many years now. What’s great about running at East Coast Park is that you can make your run as long or as short as you want, and the mostly-flat terrain is ideal for those who want to focus on clocking mileage.