Successful Rules of Running (Part 2)

From Mandai Road to the Botanic Gardens, no matter which is your preferred running route, all you have to do is apply these Spartan Race-recommended tips for a rewarding workout.

Measure your runs
Measure your runs
15 Oct 2015

Measure your runs

PHOTOS: ING Photos and Spartan Race, Inc.

If you take it too easy on hard/normal runs, you won’t break through any barrier and get to the next level. Go too hard on easy runs/rest days and you won’t build up what you need to do longer runs or speed sessions. If you’ve downloaded any running app, use it to keep your pace in check.

Cross-train
Cross-train
15 Oct 2015

Cross-train

Pounding the sidewalks, tracks and trails does precisely that — it pounds on your joints and connective tissues. Hence, you should take an occasional break from running. And when you do that, keep your cardiovascular system firing by trying out some yoga, Pilates or a strength-training programme. Swimming, cycling, elliptical training and rowing also improve your aerobic fitness. Swimming is especially good in helping you become a better runner; you work different body muscles while still keeping your cardiovascular system working hard. Best of all: You do not stress the joints or connective tissues.

Increase the speed
Increase the speed
15 Oct 2015

Increase the speed

Runners who like to plod along at a nice, comfortable pace should consider picking up speed. Running fast builds up cardiovascular strength by making your heart work at a higher rate to deliver oxygen to the muscles in your legs. This, in turn, makes them stronger and more efficient at extracting oxygen in your blood. Through speed work, you raise your metabolism and increase caloric burn, even after you have finished working out. Running quicker also cuts any sloppiness in your stride.

The Reebok Spartan Race Singapore happens 15 Nov To register, click here.

Related:
5 successful rules for running (part 1)
How to dress like a boss for obstacle-course racing
4 simple ways to injury-proof your body
5 obstacle-race myths debunked
How to conquer Spartan Race like a true warrior

Report a problem