Standard Chartered Hong Kong Marathon is due soon, runners you have only 1 week left to prepare for it, how’s your progress now? We are here to offer some marathon tips so that you won’t be too panic when the day comes.
1. How to choose the appropriate running gear for the race? (by Dr Simon Yeung – Associate Professor of Department of Rehabilitation Sciences, the Hong Kong Polytechnic University)
- Prepare your gear the night before – The start time of the Standard Chartered Hong Kong Marathon is quite early, so get organized early.
- In the morning check your gear a final time and the weather forecast too!
- Check whether you have pinned your bib and time chip to your running shirt.
- Have you brought your water, sports drinks and energy supplement packages for marathon?
- It is suggested that runners apply Vaseline on the surface of body parts that could be rubbed during your run causing blisters or soreness e.g. heels, toes, chest and inside your thighs. Avoid wearing new running shoes and new sports gears on race day.
2. Speed Distribution (by Dr Simon Yeung)
It is important for runners to begin their preparation for the marathon race with accumulated running mileage so as to build the foundation for long-term, progressive training. However, if you want to perform your best on race day, the key to success is pre-race deployment. Firstly, runners need to know how to distribute their running strength in different phases of the race, to avoid exhaustion and retirement at the latter stage. Thus, speed distribution is the first thing that runners need to learn.
Speed distribution refers to the approximate running speed per kilometer. Amateur runners or those who are joining the marathon for the first time should start with a speed of 5% slower than that of the first 3 to 5 km of your normal training. For example, if your predicted speed is 6 min/km, it is most likely that you will finish a full marathon race in about 4 hours 13 minutes, so the actual speed for the 3 to 5 km should be 6 minutes 18 seconds. The speed will rapidly burn fat and retain carbohydrates for consumption at later stages. If you are comfortable after the first 3 to 5 km, then you can gradually increase the speed to your original or expected speed. The emphasis is to run at a relaxed speed for the first 10 or more km.
3. Ways to recover after the race (by Mr. Chan Ka Ho – Winner of Men’s 10km Challenge of the Standard Chartered Hong Kong Marathon 2012)
A determined mind for endurance is essential for runners completing a marathon race. While on the other hand, it is also very important to have sufficient rest and proper recovery exercise after the race too. Not only can it lower the risk of injury, but it can also quickly eliminate fatigue. Having a suitable post-race meal and moderate jogging will also help for future races and facilitate the body’s recovery.
Do not stop immediately after the race, no matter how tired you are or how hard it is to lift your legs, you must keep walking. Runners should have full-body stretching after the race, in order to relax the muscles of your entire body. Runners may consider using massage cream while massaging their legs, as it can speed up blood circulation and ease muscle pain after the race.