Key strategies on running for beginners
It has been 2 months since I adopt a comfortable, sedentary streak of not breaking a sweat. Today is the day that I shall put an end to it in pursuit for a healthier lifestyle.
With an air of renewed determination, I reached out for my running shoes, gave it a good dust-off and headed out to Kallang National Stadium. I stepped out of my house and felt a pang of discomfort in my stomach. Great, I knew this was some kind of a withdrawal symptom. Even the motorbike grumbled in protest as I pressed the ignition in the already late morning.
And for the record, I biked there not because of convenience, but because my usual the stadium is somewhere near the east, about 30-minute drive. Also, it serves as a good mental prep-up before the jog.
Arrived
It was 9 am by the time I reached the stadium.
The sun was already up, blasting negative rays onto my already minute shred of willpower.
A late start.
I blamed myself for the 30-minute mental judo in the shower, deciding whether I should just postpone today’s jog or visit a nearby gym. Then again, postponing today’s jog will only encourage me to sit out exercising altogether and go when I…
…feel like it.
Fortunately, my thoughts got the better of me and I managed to squeeze out a 2.4 km jog, clocking a jaw-dropping 15 minutes total of my precious time.
During my active days back in the 2-year compulsory military service, that timing would qualify me for volunteer duties. Perhaps at the storeroom, along with my fellow comrades in arms.
I know that I’m not a fitness guru fit enough to dispense jogging tips, but hear me out.
As part of our National Service (NS) obligations, every fit, able-bodied male citizen is required to attend and pass our individual fitness proficiency test aka IPPT every year, until the end of Reservist (ROD).
And that is the reason that I woke up early to train.
I am glad to say that last year, I managed to squeeze in a passing grade to not be penalised for the remedial training…
So here’s my advice to improve your jog.
Firstly,
Analyse your overall fitness assessment
Sometimes, we were told to just go and endure the run.
While this is partly true, deliberate training is the key for improvement. For example, take Jerry Rice the American footballer well known with his impressive statistics in the game. He designed his training needs— areas where he’s lacking in — through deliberate practice. Surprisingly enough, he never really played a lot of actual games, however his practice was brutal.
Suffer from lack of breath? Regulate your breathing.
Thigh and calves tire out easily? Do more lower body exercises.
Tackle one area at a time, not all at once
Deliberate training is never fun, even worse when it comes to running practice. So that is why you need to be focused on one key area at a time. And, never forget to reward yourself once you have given your all.
The next step is well, to go for the real thing.
Jog.
Bear in mind on these strategies,
Regulate your breathing
Take deep, regular breaths. Feel the rhythm of your steps and synchronise with your every movement — how your hands balance out, your steps etc. I used to follow a 4/4 rhythm and chant this in my mind during simple runs, or run multiplication factors for insane distances. It helps to distract the mind.
The “halfway mark” and “end line” boosters
No, not those kind of Nitrous Oixde boosters you see in The Fast and the Furious. I realised that I have a hidden reserve of energy once I reached past the halfway point of a jog and when the end line is within sight.
*Tip: I made the error of glancing at my stopwatch during the halfway mark. When you realised you do not meet the time, you flake out midway and just walk.
Imagine viewing yourself as a 3rd person mode
And lastly, I like this technique a lot.
I imagine God looking down at me to see if this person has what it takes to improve his setbacks. I believe that He rewards those with skill points — if they are able to overcome the test.
Like a role-playing character in a game, every obstacles you encounter gain experience (exp points) and by accumulating enough, entitles you to level up.
The same can be seen in running. I secretly hoped that I obtain a +5 stamina improvement if I put up with the struggle and endure.
And that’s it, dust off those cobwebs and put on the running shoes.
Start on the training, keep on improving.
Happy running!
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