Running essentials

Want to take up running? Mind Your Body gives you the essentials.

What you need

• RUNNING SHOES
  These are made to absorb shock and provide support. They should bend easily and should be roomy enough in the forefoot, with a gap of about 1cm to prevent blisters from forming.
• SOCKS
  Good synthetic socks help prevent blisters. This is because synthetic materials such as polyester and acrylic do not absorb moisture, unlike cotton which absorbs sweat and hence causes blisters as the wet material rubs against the skin.
• OUTFIT
  Attire that has wicking properties. This means the material allows perspiration to evaporate quickly. Examples include clothes made of Dri-Fit materials. Cotton clothes retain sweat and can cause chaffing.
• SUNGLASSES
• CAP
• HEART RATE MONITOR
  Monitoring your heart rate ensures that you do not over-exert yourself.

Warm up exercises

• Stretching exercises like lunges, leg swings and ankle or knee rotation should be performed for five to 10 minutes to facilitate blood flow to your joints and feet.

Tips for beginners

• A beginner should train for only about 15 minutes a day. Start with brisk walking for 10minutes, then run at a comfortable pace for a minute and finish with a four-minute walk to cool down.
• Make sure you give yourself enough time to get used to running before attempting longer runs. The length of time you spend running is more important than the speed you are running at.
• Slowly increase the length of time you spend running but take note of your heart rate. You should not exceed 85 per cent of your maximum heart rate (220 - your age = maximum heart rate). A 40-year-old should have a maximum heart rate of 180 beats per minute.

Where to run in Singapore
Run outdoors for fresh air at these scenic routes:

• East Coast Park
• MacRitchie Reservoir
• Bedok Reservoir Park

Information provided by coaches Jonathan Fong from Racers' Toolbox and Jaster Singh from JS Athletics.