{"id":9744,"date":"2019-09-02T11:21:11","date_gmt":"2019-09-02T03:21:11","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline-tmp\/?p=9744"},"modified":"2019-09-02T15:52:13","modified_gmt":"2019-09-02T07:52:13","slug":"fact-or-fiction-long-distance-running","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/fact-or-fiction-long-distance-running\/","title":{"rendered":"Fact or Fiction? Long-distance running"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]<\/p>\n

Learn about the truths and myths of long-distance running before you embark on the HomeTeamNS REAL\u00ae Run 2019 in October.<\/em><\/strong><\/h4>\n

[\/vc_column_text][vc_column_text]TEXT: ALYWIN CHEW
\nPHOTOS: ISTOCK
\n<\/span>[\/vc_column_text][vc_row_inner][vc_column_inner width=”1\/3″][vc_single_image image=”9758″ img_size=”large” style=”vc_box_circle_2″][\/vc_column_inner][vc_column_inner width=”2\/3″][vc_cta h2=””]<\/p>\n

Serial marathoner WO1 (NS) Bennett Koong (SCDF) shares his fitness tips:<\/strong><\/h3>\n

\u201cI always try to squeeze in a 30-minute night run or a one-hour gym session at least once a week. Perspiring releases a week\u2019s stress and helps me stay focused. I also feel that any form of exercise allows people to set small goals like the amount of reps or sets to achieve.<\/p>\n

Read on for more tips!<\/h4>\n

[\/vc_cta][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=”1. You should increase your mileage as quickly as possible. Aim for 5km one week and jump to 10km the next. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

Increasing distance too quickly will lead to injuries. If you\u2019re a beginner, focus on running the same distance two to three times a week for two weeks. Add mileage only when you\u2019re comfortable.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_single_image image=”9753″ img_size=”large”][vc_row_inner][vc_column_inner][vc_custom_heading text=”2. You should prepare for a race by \u201ccarbo loading\u201d the night before. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

It would be better to increase your carbohydrate intake in prudent amounts over a few days before the race instead. This reduces the risk of a stomach upset during the event. Also, there\u2019s little need to do so if you\u2019re running less than two hours.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_custom_heading text=”3. If you are still hurting two to three days after a run, stop running. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fact.<\/h3>\n

Prolonged pain may be a sign that you\u2019ve got something more serious than just a sore muscle. In fact, running with an injury might lead to an even longer lay-off![\/vc_column_text][vc_custom_heading text=”4. Upper-body training is not necessary if you\u2019re running long distance. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

Sure, your legs do most of the work during a run, but including upper-body workouts will help you to maintain better form and rhythm, in turn improving the effectiveness of your run.[\/vc_column_text][vc_custom_heading text=”5. Sports drinks aren\u2019t always good for you. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fact.<\/h3>\n

There is no need to be consuming such beverages if you are running less than an hour. Stick to water. As such drinks are usually filled with sugar, you might actually be putting back all those calories you have just burnt.[\/vc_column_text][vc_custom_heading text=”6. You get muscle cramps solely because you lose too much electrolytes during the run. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

While it is true that some people get cramps because of the loss of fluid and sodium through sweating, this isn\u2019t true for everyone. Cramps can also occur simply because you haven\u2019t trained hard enough.[\/vc_column_text][vc_single_image image=”9759″ img_size=”large”][vc_custom_heading text=”7. Doing sprint training helps with long-distance running.” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fact.<\/h3>\n

While you would unlikely be sprinting during a marathon, speed training is still essential because it improves your aerobic capacity or stamina. It also allows you to run faster, which would help with attaining that personal best.[\/vc_column_text][vc_custom_heading text=”8. Runners are like Cinderella \u2013 you need to find the perfect pair of running shoes. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fact.<\/h3>\n

As not all running shoes are made the same, it is therefore important to find the pair that best suits your foot type, running gait and pronation. Head to a sports gear store to have a specialist determine these factors.[\/vc_column_text][vc_row_inner][vc_column_inner width=”2\/3″][vc_cta h2=”Fitness Tip!”]\u201cHaving a good rest and happy state of mind is important too. Positivity is contagious and leads to better emotional, mental and physical outcomes,” WO1 (NS) Bennett Koong (SCDF) shares.[\/vc_cta][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”9758″ img_size=”large” style=”vc_box_circle_2″][\/vc_column_inner][\/vc_row_inner][vc_custom_heading text=”9. Getting a massage right before or after a race is good for the muscles. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

It\u2019s best to get a massage a few days before or after a race. Getting one the night before might leave you sore and unable to perform at your best. Getting one right after might hamper the recovery process.[\/vc_column_text][vc_custom_heading text=”10. You should not do static stretching before a run. ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fact.<\/h3>\n

Yes, stretching is absolutely necessary, but be sure to practise dynamic stretching such as lunges or leg swings, as this helps to limber up the muscles better. Doing static stretching on cold muscles might do you more harm than good.[\/vc_column_text][vc_custom_heading text=”11. A running coach is unnecessary. You just need to run all the time.” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

A coach can be useful in helping to determine your strides and gait and providing advice on how to run more efficiently! He can also customise a training routine for you to maximise gains.[\/vc_column_text][vc_custom_heading text=”12. You should alternate your runs on different surfaces to prevent injury.” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fact.<\/h3>\n

Running on sand, on a track, in the trails and on a treadmill aren\u2019t the same thing \u2013 each engages leg muscles in a different way. Alternate your running surfaces for holistic conditioning.[\/vc_column_text][vc_row_inner][vc_column_inner width=”1\/3″][vc_single_image image=”9758″ img_size=”large” style=”vc_box_circle_2″][\/vc_column_inner][vc_column_inner width=”2\/3″][vc_cta h2=”Fitness Tip!”]\u201cIn addition, I spend two hours every week to review my work, leisure and health. This allows me to plan for the next week more effectively,” WO1 (NS) Bennett Koong (SCDF)\u00a0 on how he manages his busy schedule![\/vc_cta][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=”13. When running downhill, you gain the energy you lost while running up a slope.” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

Unfortunately, there\u2019s no such thing. You might expend less energy during a downhill run, but you certainly don\u2019t regain lost energy![\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=”14. Running is bad for the knees.” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]<\/p>\n

Fiction.<\/h3>\n

On the contrary, studies have shown that running helps strengthen the knee and prevents osteoporosis and osteoarthritis. Of course, if you already have a bad knee from running, cut back on training or completely stop to recover before resuming![\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator border_width=”2″][vc_custom_heading text=”Other articles you might like:” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][box_1 query_per_page=”2″ query_cat=”19″ query_manual_ids=”9265,8850″ meta_category=”” meta_date=”” meta_views=”” meta_author=”” meta_comment=”” load_more_btn=””][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_column_text] Learn about the truths and myths of long-distance running before you embark on the HomeTeamNS REAL\u00ae Run 2019 in October.<\/p>\n","protected":false},"author":29,"featured_media":9997,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-9744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up"],"acf":[],"yoast_head":"\nFact or Fiction? 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