Sometime it’s hard to start running, especially when you have been idle for a while. Some say that when you stopped running for 2 weeks, your fitness level would drop to the level like you never run before.
So it’s important to maintain your fitness by running at least twice a week. There are many tips on how to start running and today we have some runners from the community to share with you their tips of getting started with running.
1. Elizabet Xuhuiling
Bio: 35 year-old Singaporean, Assistant Relationship Manager
Elizabet was born in Indonesia and she moved to Singapore in year 2007 for further studies. She never likes to do exercise, especially running. Her stamina was so bad that she ended up fainted after running at school one time.
Knowing that I am going to achieve my race goal, breaking my own record, getting better, that keeps me going and motivated.
RS: What inspired you to start running?
Elizabet: I started to feel more energised after taking care of my nutritions. I also wanted to accompany my husband for his morning run.
Why? When nutritions are taken care of, our body will function at its best and naturally you will have the energy to do exercise. I chose to start running to challenge myself as running was my killing point during my school time back in my hometown.
RS: Since you have start running, how do you balance your work and life?
Elizabet: I will need to make sure I can knock off on time on the night that I plan to run. Time management is the key thing here. Hence, I set priorities for those time sensitive works and leave for tomorrow for those non time sensitive ones.
RS: Do you encounter any hardships when you start to run?
Elizabet: Yes, muscle cramp and tiredness. I set a target on my distance and timing as I wanted to see improvements in my running. Once I achieved and stopped running for a period of time, I will need to build my stamina back.
I overcome this by telling myself that I will get there and give myself some time to achieve that. Need to ensure enough rest as well.
RS: How do you handle the stress and pressure during your training for your first race?
Elizabet: Listening to music is a form of distress for myself. Hence, I will listen to music while running. I know that I am going to achieve my first race goal, breaking my own record, getting better and better stamina are things that keep me going and motivated.
RS: How long does it take you to train for a race?
Elizabet: About 2.5 months for a 10km race.
RS: What is the best advice you had on your running journey?
Elizabet You can do it.
RS: What are the best techniques you had picked up for running?
Elizabet: Always listen to my body and control my breathing for best result.
You can follow Elizabet on Instagram: @elizabet_kho
2. Krys Foo
Bio: 40 year-old Singaporean, Technical Presales Engineer
Krys is a typical Singaporean foodie who braves through daily distractions from the multiple digital platforms and devices. He is also a curious, highly resourceful techie who enjoys fast pace, exciting sports like F1 and Tennis but finds peace and solace in running.
Armed with a candid personality, a penchant for satire and humor, he loves the company of quiet animals and is fortunate enough to be well travelled and swears by lifelong learning.
Consistency in practice is key and smart, hard work pays off.
RS: What inspired you to start running?
Krys: Most people I know have a gym membership, but I prefer playing sports. However, the sports activities I enjoy requires company and it is easy to make arrangements.
Thus, I was looking for an affordable yet effective way to keep fit in a fun fulfilling way. Furthermore, I enjoy good food, eat irregularly at times and it was difficult to find companies to play sports that I enjoy.
All these factors attributed to an unhealthy lifestyle, which led me to be unhealthy, both physically and mentally. That’s where I discovered running fits my hectic lifestyle.
Running is not boring at all, I listen to audio books, sermons and do self reflection. You can run anytime, just need comfortable clothes and shoes. Occasionally I have a company to run together, and best of all, running is free!
RS: Since you start running, how do you balance your work and life?
Krys: I try to run at least 40-60 minutes (not by distance) per day. I always have a set of running gear ready (towel, T-shirt, shorts and running shoes) in my office and car.
RS: Do you encounter any hardships when you start to run?
Krys: Yes, I was unfit and suffered shin splints, blisters. Thanks to the good friends I made through running groups, as well as reading up on running, I learnt how I could improve. I found that I have mild overpronation, so it is very important to find a suitable pair of running shoes.
It is important to monitor your heart rate while running, when you find your most optimum heart rate while running, the longer you can sustain. In the process, when I run slowly, I could adjust my running gait which suits me best.
Good running posture is essential, to ensure your body is able to move efficiently and avoid injuries.
RS: Do you have any pressure during your training for your first race?
Krys: On a personal note, I pray. If you plan ahead your training program for your race, you can avoid feeling the pressure and stress.
Adjustments can be made to work around your work and lifestyle, just stay committed while being flexible. Good preparation is the best policy.
RS: How long does it take you to train for a race?
Krys: It’s recommended to train at least 2 to 3 months before the race day. However, being consistent in training and conditioning is more important.
RS: What is the best advice you had on your running journey?
Krys: Be patient and always listen to your body. Fitness level is up to individual, do not over stress yourself while staying competitive, mental strength is just as important.
Consistency in practice is key and smart, hard work pays off. If you slack, you need more time to make up in getting back your fitness. Trial and error to achieve optimum efficiency, keep an open mind and never give up.
RS: What is the best techniques you had pick up for running?
Krys: I learnt and found that training based on heart rate works for me – Maximum Aerobic Function Training. Do MAF test regularly to track your own progress.
You must cross train for overall body strength and focus on your core muscles. Cool down static stretches are very important if you do not want to feel too sore or suffer DOMS the next day. Socks and shoes combination is important – you need to try with them and run >10km to find the best combos with what you have.
If you are prone to blisters, apply Vaseline to the feet and between toes for prevention. Regular intake of magnesium and fish oil works for my body.
You can follow Krys on Instagram: @krysjunfoo
3. Tan Meng Huang
Bio: 31 year-old Singaporean, Civil Servant
Meng Huang stays on the east side of Singapore. During his free times, he would love to watch some movies and discover foods nearby his place.
Do not over stress as you know you are already well prepare for it.
RS: What inspired you to run?
Meng Huang: I started running during my school days, I was on the track and field team. Started off from those running track in school. Participate in some inter school competition mainly on 5000m and 1500m. After graduated from school, I stop for running for a while and after my NS I started to pick up running to challenge myself if I can still go back to the same old time. This time round I decided to participate in long distance 10km and beyond. My first race was the real run. I completed it in 54mins. Thereafter, been try to improve myself gradually.
RS: Since you have been start running, how do you balance your work and life?
Meng Huang: For me, I would start my running session after I finish my work. I work from 8 a.m. to 6 p.m., so I would leave the office at 6 p.m. for home, and then change into my running attire and go for my run. Usually it would be from my house to Bedok Reservoir and sometimes even further to the Pasir Ris Farmway and beyond.
I have been thinking of doing my run before I start my work or even run to office and back home. While all these are still in the planning stage. Hoping to start this new routine run-out soon.
RS: Do you encounter any hardships when you start to run?
Meng Huang: Yes, of course, at the start it would not be easy. But as time goes by your body will signal you like “Hey, it’s time to go for a run.”
I think running is quite addictive if you feel tired after a run, slow down and perhaps try to work out some other body parts. Do a couple of push-up instead of moving the legs when it’s tired.
RS: How do you handle the pressure during your training for your first race?
Meng Huang: Just tell yourself that you got to put in 100 percent during training and put in 80 or 90 percent during the race. Therefore, during the races you will not be over stress as you know you are already well prepare for it.
RS: How long does it take you to train for a race?
Meng Huang: Well, it would depend on what type of race your is joining. For me, I usually don’t train specifically for any particular races unless if I am aiming for a PB for that race.
For that I would put in for example for a week, 2 days for long distance running for about 2 hours without looking at how much distance I have covered or how long I would take to complete it. Then the other 2 days, I just do some tempo fast run.
RS: What is the best advice you had on your running journey?
Meng Huang: Eat more, sleep more, run less and go faster.
RS: What are the best techniques you had picked up for running?
Meng Huang: Try not to land on the heels of your foot, and I think chi-running is quite a good running technique to cut down the risk of injury.
You can follow Meng Huang on Instagram: @lookisoverhere
4. Foong Yoke Fun, Fannie
Bio: 45 year-old Malaysian, Sales Manager
Fannie is a simple lady who like travelling, photography (macro, landscapes and sport) and love her job.
Running is to strengthen my mental capability, and not giving up easily.
RS: What inspired you to start running?
Fannie: I supported Yellow Ribbon project in year 2016, that was my 1st 10km run without any training, I totally have no idea about what is running too. After finishing my race, my running journey began from here.
RS: Since you have been start running, how do you balance your work and life?
Fannie: On weekdays, I will usually go for a run after work, (usually short distance for about 45 mins to 1 hour) On weekend I will do my LSD with a few friends. Overall, I still manage to balance my work and my leisure time with my family members too.
RS: Do you encounter any hardships when you start to run?
Fannie: Actually, I do not have any knowledge in running, I just run simply and enjoy running alone. Also, I can’t run without music.
RS: How do you handle the stress during your training for your first race?
Fannie: Honestly speaking, I don’t feel any stress and pressure when I signed up for my first race, Great Eastern Women Run in 2016 and other races in 2017.
After joining my running club in the year of 2018, I felt the stress, pressure and the joy of running was no longer there. Eventually, I decided to leave the group.
RS: How long does it take you to train for a race?
Fannie: I will take about 4 or 5 months of training for a full marathon.
RS: What is the best advice you had on your running journey?
Fannie: The best advice is to listen to your body, understand your body condition and do not over push it.
RS: What are the best techniques you had picked up for running?
Fannie: The best technique I picked up for running is to strengthen my mental capability, and not giving up easily. I have improved my breathing method through sharing of knowledge from running friends.
You can follow Fannie on Instagram: @fann_like_running
5. Cheong Wai Leong, Jeff
Bio: 42 year-old Singaporean, Finance Manager
During his school days, Jeff never likes sports. He only started running 6 years ago as a recreational runner. Beside being a recreational runner, he is also into sports photography. You may occasionally find him taking photos at some running events.
I enjoyed the process of mingling with like-minded running friends and gradually, I improve myself through their shared experience.
RS: What inspired you to start running?
Jeff: My running journey began in the year of 2013 when I first got a windfall slot from my former superior. That was my maiden 15km race for CSC Run By The Bay, which I just went for it to experience how running a race feel like. Since then, I have fallen deeply in love with running.
RS: Since you have start running, how do you balance your work and life?
Jeff: I do not have any plan training schedule to adhere to, due to work commitment. There is a very rare opportunity that I am able to run on weekdays.
However, I will try to make an effort to run at least twice a week. The weekend is definitely a must. It’s either I join my Yishun SAFRA Running Club, or I will spend some bonding time to run with my partner.
RS: Is it hard for you when you start running?
Jeff: Not at all. In fact, I enjoyed the process of mingling with like-minded running friends and gradually, I improve myself through their shared experience.
RS: How do you handle the stress and pressure during your training for your first race?
Jeff: I remembered there were only 2 weeks time left before I ran my maiden race. I have very minimal training, knowledge and there was no one whom I can approach to.
I treated this race very lightly without any stress or pressure. After all, it was just a small race and running shouldn’t make myself felt so tensed.
RS: How long does it take you to train for a race?
Jeff: That really depends. I will usually allocate at least 2 months to train myself for a race. I always have this strong belief that as long as I keep my legs active, with the basic foundation that was already built up, hitting my desired result should not be that difficult.
RS: What is the best advice you had on your running journey?
Jeff: Always listen to your body. Stop when you really need to. These advices are always in my mind for every trainings and races.
RS: What are the best techniques you had picked up for running?
Jeff: Early this year, I have come to appreciate the art of heart rate training with a small group of like minded runners, who were so generous in sharing their training tips and running techniques.
I tried to pick these up from scratch. Such regular training has really proven improved performance in all my run.
You can follow Jeff on Instagram: @my_dr3am_ca7ch3r
6. Stephen Yuen
Bio: 31 year-old Australian, Associate Manager at ResMed
Stephen was born in Sydney, Australia, where he lived for 29 years. He moved to Singapore to work with his wife and cat in June 2018 and have been enjoying their time in Singapore so far. He also started running in October 2018.
Be patient, stick to your own plan, and eventually with enough perseverance and dedication, you can reach your goal.
RS: Why do you start running?
Stephen: I’ve never been much of a distance runner, but after I moved to Singapore, I found it hard to find a form of exercise that suited our new lifestyle. But when my company sponsored us to join the Standard Chartered Singapore Marathon in 2018, I signed up to the 10km category as a way of motivating myself to exercise.
Once I completed that first 10km (which was very tough for me at that time!), I was inspired to continue improving my running and finding out how far I could go – as it turns out, pretty far as I’ll be attempting my first full marathon at the 2019 Standard Chartered Singapore Marathon.
RS: Since you have been start running, how do you balance your work and life?
Stephen: At first, it was hard to find the time for running (and really easy to find excuses). I would come home from work too tired to go out for a run, and on weekends, I preferred to use the time for things I enjoyed more at the time – exploring Singapore.
Eventually, I decided to start running in the mornings before work – at first, it was hard to wake up in the dark, but eventually it became enough of a routine that it felt normal.
I actually started to like it, so I started running in the morning on the weekends as well, which still left most of the day for exploring Singapore. I also took the opportunity to use my running to explore Singapore too!
RS: Do you encounter any problems when you start to run?
Stephen: As with many runners, I suffered some setbacks in the form of minor injuries. They happened throughout my training, but the common thing associated with the injuries is that they always came when I was pushing up my weekly mileage too quickly.
Thankfully, none of them turned out to me major and I was able to restart running soon after. Probably the hardest thing about getting or being injured is waiting for the right time to start running again because it’s essential that you rest and give your injury time to heal. This can be especially tough when all your running buddies are still logging their miles – but what really got me through is always remembering the mantra “rest today to run tomorrow”.
RS: How do you handle the stress during your training for your first race?
Stephen: Rest and recovery! If you’re not used to running, it will be hard for your body to get used to the pounding on pavement (or other surfaces) so it’s really important to rest and give yourself enough time for your body to recover for your next run.
It’s a fine balance though – you don’t want to go too easy on your body that you don’t gain any benefits from your runs either.
Besides the physical stress and pressure, mentally it’s also important to remember why you start running and what your target is – there will be good runs and bad runs, so remembering this during your training will help you stay focused when your legs are heavy and your motivation isn’t there.
RS: How long does it take you to train for a race?
Stephen: To be honest, I haven’t been following a formal training schedule and given I was never a long distance runner, I’ve spent most of my time building up my mileage and aerobic endurance so that I can attempt a full marathon.
I feel it’s so important to make sure your body is accustomed to your increasing training load so I’ve basically been training all year, slowly increasing week by week. We’re also very fortunate in Singapore as the weather is very consistent (no Winter!) so we can run all year round.
RS: What is the best advice you had on your running journey?
Stephen: The best advice I received when I started running was from a friend who told me to always remember to be patient. It can be tempting with platforms like Instagram or Strava to look at other people and want to run as fast or long as them.
However, we’re all at different points of our running journey, so it’s much more important to be patient, stick to your own plan, and eventually with enough perseverance and dedication, you can reach your goal.
RS: What are the best techniques you had picked up for running?
Stephen: One of the most important things I learned from running is how to run slow, to eventually run fast – it can be tempting to go out on every run and want to feel exhausted at the end of the run so you feel accomplished, but doing this on every run can very easily lead to an injury.
Instead, I run most of my runs at an easy, conversational pace that can feel almost too slow at first, but allow me to run longer and more frequently. This also happens to be a great way of training your aerobic system which is used for endurance activities, such as running a marathon!
You can follow Stephen on Instagram: @averagerunning
Running is a great way to stay healthy. After reading their motivational stories, do you feel like taking the first step by going for a run?
