{"id":41820,"date":"2024-09-27T09:00:08","date_gmt":"2024-09-27T01:00:08","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline\/?p=41820"},"modified":"2024-09-27T09:09:34","modified_gmt":"2024-09-27T01:09:34","slug":"the-real-deal-gearing-up-for-the-hometeamns-real-run","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/the-real-deal-gearing-up-for-the-hometeamns-real-run\/","title":{"rendered":"The REAL deal: Gearing up for the HomeTeamNS REAL\u00ae Run"},"content":{"rendered":"\t\t
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From training tips to dietary advice, get race-ready with our ultimate guide to the <\/em>REAL\u00ae <\/i><\/span><\/span><\/em>Run<\/em>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Even the most seasoned marathoner starts with a single step \u2013 and for many runners, the HomeTeamNS REAL\u00ae <\/i><\/span><\/span>Run<\/a> might be their first race. Luckily, Fitness Workz<\/a> instructor Soo Wei Jun, 21, is here to offer encouragement: \u201cFinishing the race is an achievement in itself,\u201d he says. \u201cBelieve in yourself and enjoy the journey.\u201d Here are his tips to help you get race-ready.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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BEFORE THE RUN<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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If you\u2019re aiming for a personal best in the 10km race, incorporate interval training \u2014 short bursts of high-intensity running followed by rest \u2014 to boost your speed. \u201cThis enhances your anaerobic capacity and helps improve your performance,\u201d Wei Jun explains.<\/p>

For less-experienced runners, it\u2019s important not to overexert yourself before the race. Instead, build your stamina gradually with manageable runs to minimise the risk of injury.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Make sure to stay well-hydrated before the race as well as proper hydration is crucial, especially in hot weather. \u201cDrink water before, during and after your run to prevent dehydration,\u201d Wei Jun advises. \u201cThe day before, consider including electrolyte-rich drinks if needed.\u201d<\/p>

On race day, eat a light, balanced breakfast \u2014 such as oatmeal, toast or a smoothie \u2014 two to three hours before the start to fuel your body. \u201cThis gives your body time to digest and convert food into energy for the run,\u201d he explains. And don\u2019t forget to stretch before the race, focusing on your knees, hips, shoulders and neck to prevent tension during the run.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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DURING THE RACE <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Despite the heat and muscle fatigue, you might feel compelled to push yourself to meet your goal time. However, this can be dangerous and lead to injury, warns Wei Jun. Overexertion may also lead to rhabdomyolysis<\/a>, where muscle breakdown causes the release of toxic chemicals into the bloodstream. If you experience very dark urine, pain at rest, or muscle weakness, stop and seek medical attention.<\/p>

Instead, Wei Jun suggests striking a balance: \u201cListen to your body, monitor your breathing, recognise signs of fatigue or discomfort, and adjust your pace accordingly,\u201d he emphasises. \u201cThis allows you to maintain a sustainable effort without compromising on performance.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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For those participating in the 1.6km Fun Walk with older relatives or young children, the focus shifts to preventing overheating. Bring plenty of water, sunscreen, hats and snacks, and ensure everyone wears comfortable shoes.<\/p>

To keep kids engaged during the walk, Wei Jun suggests turning it into a fun family activity: \u201cIncorporate games or challenges to make the experience enjoyable,\u201d he suggests. For example, you can ask them to count red cars or people with hats or complete the provided task card together for a chance to win a prize.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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AFTER CROSSING THE FINISH LINE<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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After the race, runners should prioritise a proper cool-down to help their muscles recover and prevent stiffness, says Wei Jun. \u201cThis can include light jogging or walking, followed by gentle stretching.\u201d<\/p>

Once you\u2019ve cooled down, enjoy a balanced meal and hydrate to replenish your energy. Wei Jun recommends foods rich in protein and carbohydrates, such as lean chicken breast with rice, fish with pasta or snacks like avocados, nut butter and bananas<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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If your muscles feel tight and sore post-race, foam rolling can be beneficial, he notes. Research shows it helps enhance muscle recovery and maintain performance<\/a>.<\/p>

After the event, take a well-deserved break before resuming your regular exercise routine. \u201cResting allows your body to recover fully, reducing the risk of injury and improving performance in future races,\u201d advises Wei Jun.<\/p>

He hopes these tips will boost success for REAL\u00ae Run participants while making the experience enjoyable. \u201cRemember, every runner starts somewhere. Your participation in the race is a testament to your dedication and effort,\u201d he adds.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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PREP AND RECOVER AT HOMETEAMNS<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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