Your running guide

JEANETTE Wang (left) is aformer Straits Times SportsDesk journalist who is nowbased in Hong Kong as healtheditor of a daily newspaper.

Overweight in primaryschool, the former Singaporenational triathlete picked uprunning seriously at age 18.

Her achievements includebeing in fifth place at the 2013Vibram Hong Kong 100kmtrail race (13hr 46min), first inthe women’s senior (age 23 to39) category at the 2012 TrailVerbier-St Bernard 110kmtrail race in Switzerland, andtwice winning the SundownUltramarathon 84km inSingapore in 2008 and 2009.

By JEANETTE WANG

RUNNERS often obsess aboutspeed and mileage, but an aspectof fitness that is often overlookedis flexibility.

It could be due to ignorance oreven confusion from conflictingviews, but flexibility is key to be-coming a better runner.

“Flexibility is important for run-ners,” says Mr Justin Wee, seniorphysiotherapist at Tan Tock SengHospital’s Sports Medicine andSurgery Clinic. “The body usuallyattempts to compensate (for inflex-ibility) by transmitting the load toother joints, ligaments or muscles,which may lead to other injuries.”

Flexibility also correlates tostride length and step frequency,two factors in faster running.

To improve flexibility, stretch-ing or repeated movement througha joint’s range of motion will workto increase joint range and preventloss of motion respectively, accord-ing to Ms A. Lynn Millar, a profes-sor of physical therapy and a fel-low of the American College ofSports Medicine (ACSM), in a col-

umn on the ACSM’s website.“Stretching increases the flexi-

bility of muscles and tendons, facil-itating resting length of muscles,which may be tight due to habitualpostures we adopt or due to age-ing,” says Mr Wee.

When and how to stretch, how-ever, is still a point of contention.

For a long time, experts be-lieved that static stretching – hold-ing a position that produces aslight pull but not to the point ofpain – increased flexibility andboosted performance.

But about a decade ago, studies

found that it actually caused per-formances to suffer. Experts start-ed advocating dynamic stretching– which takes the joint and mus-cles through the full range of mo-tion, often repeatedly.

“Studies on static stretchingright before sporting activitiesshow that the rates of injuries arenot reduced, while speed and pow-er seem to reduce,” says Mr Wee.

“Dynamic stretching also al-lows muscles to warm up by in-creasing blood flow and tempera-ture, hence it is preferred.”

However, he says that sincelong-distance running may not re-quire a lot of power and speed,

static stretches may not be detri-mental to performance.

Keeping pre-exercise stretch-ing routines to less than eightminutes may not significantly al-ter lower leg strength. In fact, itappears to temporarily improvejoint range of motion, accordingto a study of moderately active in-dividuals in the August 2008 is-sue of the ACSM journal Medi-cine & Science In Sports & Exer-cise.

“Our findings...suggest thatfor these muscles, there may be a‘threshold’ of stretching betweeneight and 10 minutes that wouldbe necessary to decrease musclestrength,” said study author JoelT. Cramer, an ACSM fellow.

Offering another perspectiveon the stretching debate, a studypresented at the 2011 annual meet-ing of the American Academy ofOrthopaedic Surgeons found thatstretching before a run neitherprevents nor causes injury. How-ever, runners who typicallystretch should continue or theyrisk injury, say the researchers.

More than 2,700 runners whorun 16km or more per week wereinvolved in the study. About halfwere randomly assigned to agroup that stretched their quadri-ceps, hamstrings and calves forthree to five minutes just beforerunning; the other half did notstretch.

“Although all runners switch-ing routines were more likely toexperience an injury than thosewho did not switch, the groupthat stopped stretching had morereported injuries, implying thatan immediate shift in a regimenmay be more important than theregimen itself,” said Dr DanielPereles, study author and ortho-paedic surgeon.

Mr Wee notes stretching isbeneficial only when done to

tight muscles – not every musclewould be tight. He says the mus-cles or areas typically tight in run-ners are: quadriceps, hamstrings,calves, hip flexors, iliotibial band,piriformis and lower back.

“Stretching should be stoppedif symptoms of tingling or numb-ness are experienced. Stretchingmuscles that are not tight shouldbe avoided as that may do moreharm than good,” says Mr Wee.

jeanettew13@gmail.com

ONE lucky family will win up to$10,000 worth of energy-savingPanasonic products next month.

In partnership with TheStraits Times Run in the Park,the Japanese consumerelectronics group is inviting oneparticipant to adopt itstechnology that will help makehis or her life moreenvironmentally friendly.

The runner and his or herfamily will get to choose a

combination of Panasonic items– not exceeding $10,000 in total– including one washingmachine, one air-conditionerand one fridge from theEco-Navi range.

Noting that these applianceswill help households lower theirutility bills, Mr Daniel Tan,director of Panasonic Singapore,said: “In Panasonic, we believethat all consumers can do theirpart in being green by choosing

the most energy-efficienthousehold appliances to reduceenergy consumption. This is thereason behind our Eco-Navirange of products as they arespecially engineered to achievethe most energy savings.

“If one product can reducepower consumption, imagine thecombined effect of all the mainhousehold appliances.”

To be selected as that family,write to ststar@sph.com.sg and

explain in 200 words or less,how winning a Panasonic DreamHome will improve your life inan eco-friendly world.

Entries must be accompaniedby the runner’s raceconfirmation slip and a photo ofyou and your family at home.

The five most creative storieswill be shortlisted and a luckydraw will be held to select thewinner. The contest runs fromtoday till Aug 25.

PHOTOS: MATTHIAS WEISKOPF GRAPHICS: LIM KAILI

SIX KEY STRETCHINGPriscilla Lam, a Pure Yoga instructor who has run four marathons, says a combination of dynamic and static stretching is best before a run to contract, relax and elongate muscles. She has designed the following pre-run stretching circuit to work the key muscle groups for running.

EXERCISES FOR RUNNERS

SUNSALUTATION

WHAT IT WORKS

ONE-LEGGEDDOWN DOG

WHAT IT WORKSHamstrings, calves, core

TRIANGLEWHAT IT WORKS

Quadriceps, hips, ankles, heels. It wakes up the spine,

chest and circulation

TWISTEDCHAIRWHAT ITWORKSGlutes,

quadriceps, ankles, heels

WHAT IT WORKSWHAT IT WORKS

1While standing, stretch arms straight up, look towards hands.

1 Stand with feet wide apart. Reach arms out to the sides, palms down.

ONE-LEGGEDONE-LEGGED 1 Starting on your hand and knees, press up and straighten your legs to form an inverted V.

2Lift left leg up in the air.

Hold and breathe.

2 Turn left foot slightly to the right, and right foot out 90 degrees. Bending from hip joint, rest right hand on floor. Stretch left arm towards ceiling, in line with shoulders. Keep head in neutral position. Hold pose for a few breaths.

3 Lower leg, bending it and bringing knee towards right elbow, followed by left elbow. Repeat on other side.

Get into a semi-squat with palms together in front of chest. Twist torso towards left, placing right elbow on outside of left knee. Turn face and look up at ceiling, hold for three to five breaths. Repeat on other side.

2Keeping

spine straight,

lower torso. Place

fingertips on floor,

just outside the

feet.

3Rise to

fingertips, straighten arms, and lift torso.

5 Press tops of feet into floor and raise torso. Hold for five breaths.

6 Return to starting position and repeat on other side.

4 Place palms on floor. Step feet back into a plank and lower body into push-up position.

Place palms on floor. Step feet Place palms on floor. Step feet Place palms on floor. Step feet Place palms on floor. Step feet Place palms on floor. Step feet Place palms on floor. Step feet back into a plank and lower body back into a plank and lower body back into a plank and lower body back into a plank and lower body back into a plank and lower body back into a plank and lower body back into a plank and lower body back into a plank and lower body into push-up position. into push-up position. into push-up position. into push-up position. into push-up position. into push-up position.

Everything, with focus on strengthening the core, glutes and hip flexors, lengthening the hamstrings and calves, and opening the chest and shoulder to facilitate breathing. It also starts the breath flowing and increases mental clarity and focus - key ingredients for a run.

HIGH LUNGEWHAT IT WORKS

Abs, hip flexors, quadriceps,

calves, plantar

Step right foot forward, aligning knee above ankle. Reach back through your left heel.Extend armsoverhead, lift chest, and reach through your fingers. Holdfor a few breaths.Repeatonotherside.

TWISTEDCHAIRWHAT ITWORKS

333Rise to Rise to Rise to

fingertips, fingertips, straighten straighten straighten straighten arms, and arms, and arms, and arms, and lift torso. lift torso.

Priscilla Lam, a Pure Yoga instructor who has run four marathons, says Priscilla Lam, a Pure Yoga instructor who has run four marathons, says a combination of dynamic and static stretching is best before a run to a combination of dynamic and static stretching is best before a run to contract, relax and elongate muscles. She has designed the following contract, relax and elongate muscles. She has designed the following pre-run stretching circuit to work the key muscle groups for running.pre-run stretching circuit to work the key muscle groups for running.

EXERCISES FOR RUNNERSEXERCISES FOR RUNNERS

Everything, with focus on strengthening the core, glutes and hip flexors, lengthening the hamstrings and calves, and opening the chest and shoulder to facilitate breathing. It also starts the breath flowing and increases mental clarity and focus - key ingredients for a run.

Step right foot forward, aligning forward, aligning knee above ankle. Reach back through your left heel.Extend armsExtend armsoverhead, lift chest, and reach through your fingers. Holdyour fingers. Holdfor a few breaths.Repeatonotherside.

222Keeping Keeping Keeping Keeping

spine spine straight, straight, straight, straight,

lower lower lower lower torso. torso. Place Place

fingertips fingertips on floor, on floor,

just just outside the outside the

feet.feet.

a combination of dynamic and static stretching is best before a run to a combination of dynamic and static stretching is best before a run to contract, relax and elongate muscles. She has designed the following contract, relax and elongate muscles. She has designed the following pre-run stretching circuit to work the key muscle groups for running.pre-run stretching circuit to work the key muscle groups for running.

Everything, with focus on strengthening the core, glutes and hip flexors, lengthening the hamstrings and calves, and opening the chest and shoulder to facilitate breathing. It also starts the breath flowing and increases mental clarity and focus - key ingredients for a run.clarity and focus - key ingredients for a run.clarity and focus - key ingredients for a run.

fingertips, fingertips, straighten straighten arms, and arms, and

a combination of dynamic and static stretching is best before a run to contract, relax and elongate muscles. She has designed the following contract, relax and elongate muscles. She has designed the following pre-run stretching circuit to work the key muscle groups for running.

Everything, with focus on strengthening the core, glutes and hip flexors, lengthening the hamstrings and calves, and opening the chest and shoulder to facilitate breathing. It also starts the breath flowing and increases mental clarity and focus - key ingredients for a run.

222Lift left leg Lift left leg Lift left leg Lift left leg up in the air. up in the air. up in the air. up in the air.

Hold and Hold and Hold and Hold and Hold and Hold and breathe. breathe. breathe. breathe.

ONE-LEGGEDDOWN DOG

WHAT IT WORKSHamstrings, calves, core

ONE-LEGGEDDOWN DOG

WHAT IT WORKS

ONE-LEGGEDDOWN DOG

WHAT IT WORKS

11 your hand your hand your hand your hand and knees, and knees, and knees, and knees, and knees, press up and press up and press up and press up and press up and press up and straighten straighten straighten straighten straighten your legs to your legs to your legs to your legs to form an form an inverted V. inverted V.

TWISTEDCHAIRWHAT ITWORKS

Get into a semi-squat Get into a semi-squat with palms together in with palms together in front of chest. Twist torso front of chest. Twist torso towards left, placing right towards left, placing right elbow on outside of left elbow on outside of left knee. Turn face and look knee. Turn face and look up at ceiling, hold for up at ceiling, hold for three to five breaths. Repeat on other side.

33 Lower leg, bending Lower leg, bending Lower leg, bending Lower leg, bending Lower leg, bending Lower leg, bending it and bringing knee it and bringing knee it and bringing knee it and bringing knee it and bringing knee it and bringing knee towards right towards right towards right towards right towards right towards right elbow, followed by elbow, followed by elbow, followed by elbow, followed by elbow, followed by elbow, followed by left elbow. Repeat left elbow. Repeat left elbow. Repeat left elbow. Repeat left elbow. Repeat left elbow. Repeat on other side. on other side. on other side. on other side.

WORKSGlutes,

quadriceps, ankles, heels

Get into a semi-squat Get into a semi-squat Get into a semi-squat Get into a semi-squat with palms together in with palms together in front of chest. Twist torso front of chest. Twist torso towards left, placing right towards left, placing right elbow on outside of left elbow on outside of left knee. Turn face and look knee. Turn face and look up at ceiling, hold for up at ceiling, hold for three to five breaths. three to five breaths. Repeat on other side.Repeat on other side.

55 Press tops of feet Press tops of feet Press tops of feet Press tops of feet Press tops of feet Press tops of feet into floor and into floor and into floor and into floor and into floor and into floor and into floor and into floor and raise torso. Hold raise torso. Hold raise torso. Hold raise torso. Hold raise torso. Hold raise torso. Hold for five breaths. for five breaths. for five breaths. for five breaths. for five breaths.

WORKSGlutes,

quadriceps, ankles, heels

WORKS

quadriceps, ankles, heels

Get into a semi-squat Get into a semi-squat Get into a semi-squat Get into a semi-squat with palms together in with palms together in front of chest. Twist torso front of chest. Twist torso towards left, placing right towards left, placing right elbow on outside of left elbow on outside of left knee. Turn face and look knee. Turn face and look up at ceiling, hold for up at ceiling, hold for three to five breaths. three to five breaths. Repeat on other side.Repeat on other side.

SUNSALUTATION

WHAT IT WORKSWHAT IT WORKSWHAT IT WORKS

11While While While While standing, standing, stretch stretch stretch stretch arms arms arms arms straight straight up, look up, look towards towards hands.hands.

pre-run stretching circuit to work the key muscle groups for running.pre-run stretching circuit to work the key muscle groups for running.pre-run stretching circuit to work the key muscle groups for running.

44

PHOTOS: MATTHIAS WEISKOPF GRAPHICS: LIM KAILI

22 Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the right, and right foot out 90 right, and right foot out 90 right, and right foot out 90 right, and right foot out 90 right, and right foot out 90 right, and right foot out 90 degrees. Bending from hip degrees. Bending from hip degrees. Bending from hip degrees. Bending from hip degrees. Bending from hip degrees. Bending from hip degrees. Bending from hip degrees. Bending from hip joint, rest right hand on joint, rest right hand on joint, rest right hand on joint, rest right hand on joint, rest right hand on floor. Stretch left arm floor. Stretch left arm floor. Stretch left arm floor. Stretch left arm floor. Stretch left arm floor. Stretch left arm towards ceiling, in line with towards ceiling, in line with towards ceiling, in line with towards ceiling, in line with shoulders. Keep head in shoulders. Keep head in neutral position. Hold pose neutral position. Hold pose for a few breaths. for a few breaths.

Lower leg, bending Lower leg, bending Lower leg, bending it and bringing knee

elbow, followed by elbow, followed by

TWISTED

ONE-LEGGEDHIGH LUNGEWHAT IT WORKS

Abs, hip flexors, quadriceps,

calves, plantar

Step right foot Step right foot forward, aligning forward, aligning knee above ankle. knee above ankle. Reach back through Reach back through your left heel.your left heel.Extend armsExtend armsoverhead, lift chest, overhead, lift chest, and reach through and reach through your fingers. Holdyour fingers. Holdfor a few for a few breaths.breaths.RepeatRepeat

other

TWISTED

calves, plantar

Step right foot forward, aligning forward, aligning knee above ankle. Reach back through your left heel.Extend armsExtend armsoverhead, lift chest, and reach through your fingers. Holdyour fingers. Holdfor a few breaths.Repeat

otherside. up in the air. up in the air. up in the air.

ONE-LEGGEDDOWN DOG

WHAT IT WORKSHamstrings, calves, core

TWISTED

and reach through and reach through your fingers. Holdyour fingers. Hold

Quadriceps, hips, ankles, heels. It wakes up the spine,

chest and circulation

11 Stand Stand Stand Stand with feet with feet with feet with feet wide apart. apart. apart. apart. Reach Reach Reach arms out arms out arms out arms out to the sides, sides, palms palms down. down.

straighten your legs to your legs to

inverted V.

222 Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the Turn left foot slightly to the

A SERIES of clinics conducted bySingapore’s top distance runnersMok Ying Ren and Anne Qi Huihas been lined up to help partici-pants prepare for The StraitsTimes Run in the Park.

If you have signed up for therun and want to join the clinics,which are free of charge, e-mailstsportscontest@sph.com.sg withthe following information:L Full nameL NRIC numberL Contact numberL Indicate clearly which clinic orclinics you are interested inEach clinic is limited to 60 partici-pants. Successful applicants willbe notified and given details ofthe event by e-mail.

Details of the clinics:L July 27, 10am to noon(Closing date: July 22, noon)Workshop on injury preventionconducted by health and fitnessspecialists Functional Training In-stitute.L Aug 3, 8.30am to 10am(Closing date: July 29, noon)Running clinic for 5km runnersconducted by Singapore’s top fe-male marathoner Anne Qi Hui andnational head coach for middle-and long-distance running GhanaSegaran.L Aug 10, 5.30pm to 7pm(Closing date: Aug 5, noon)Running clinic for 10km runnersconducted by Singapore’s topmale marathoner Mok Ying Ren.

NATIONAL middle- and long-dis-tance running head coach GhanaSegaran helps you stay on trackfor the ST Run.

FOR 5KM RUNNERSWelcome to week four. You havenow reached the halfway point ofthe programme.

In the next half, we will be in-creasing our weekly mileage. Itwill be tough but it should notfeel too difficult as your bodyshould already be conditioned forthe week’s training.L Tuesday – jog 500m and briskwalk 100m (three sets)Your usual warm-up set for theweek. This is the easiest set toprepare your body for the follow-ing sessions. Add more sets if youfeel up to it.

L Thursday – jog 800mHaving completed a 1.5km ses-sion last week, this should be abreeze. This is a confidence-build-ing set that will help you preparefor the upcoming session.L Saturday – jog 2kmThis is your longest distance at-tempted. Try to complete thefirst 1.5km in a time faster thanwhat you took for last week’s runof the same distance.

FOR 10KM RUNNERSL Tuesday – 5kmThis is a tough set. Your bodywill take some time to get startedafter the weekend’s break.L Thursday – 3kmEasy run.L Saturday – 6kmThis is the focus set for the week.

Having completed this distancelast week, you should now be aim-ing for a better timing.*Aim to go at 75 per cent of yourmaximum heart rate.

FOR 15KM RUNNERSL Tuesday – 10kmThis is your longest distance at-tempted. The aim is to completethe distance continuously. Paceyourself and do not push yourselftoo hard.L Thursday – 8kmRecovery run.L Saturday – 6kmFast run. This distance should becomfortable to you by now. In-crease your heart rate to about 80per cent of its maximum.*To estimate your maximum heart rate,take 220 minus your age in years.

How to win $10,000 worth of Panasonic products

This is the fourth part in an eight-week series toprepare you for the ST Run. The weekly storiescome with a running schedule you can useregardless of what distance you signed up for.

Singapore’s top marathoners Anne Qi Hui (top) and Mok Ying Ren will beconducting running clinics next month. ST FILE PHOTOS

Week 4: Stepping it up at halfway mark

ST FILE PHOTO

Stretching is useful, but howand when should it be carried out?

Pick up running andsafety tips from the best

PHOTO:PANASONIC

WEEK 4

Increaseflexibility tobecome abetter runner

South East Asiancuisine glamourised

"+%$0.!&)'(/,*-#

ST GRAPHICS

Trainingfor theRUN

WEEK 4DayTuesday

ThursdaySaturdayTotal

DateJuly 23

July 25July 27

5kmJog

WalkJogJog

500m100m x 3 800m2km4.6km

10km5km

3km6km14km

15km10km

8km6km24km

Whether you are a serious runner aiming for the 15km run or just starting out onthe 5km route, ST helps you prepare for race day with a training schedule. Remember, be sensible about yourtraining and it may be a good ideato check with your doctor before commencing any exercise.

B24 HHOOMMEE S A T U R D A Y , J U L Y 2 0 , 2 0 1 3 S A T U R D A Y , J U L Y 2 0 , 2 0 1 3 HHOOMMEE B25