From The Straits Times    |
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PHOTOGRAPH: maridav, 123rf.com

Shape Run 2016 is on July 24, 2016 and we have some helpful tips on how to train for this – and any – race from Li Si Yang, personal trainer and founder of fitness training studio Journey to Fitness, which is based in Hawaii.

Learn your ABCs

If you are new to running and this is your first race, it is important to start with the right mindset towards your training regime. Li Si has a useful acronym for this:

A for Awareness of your running form
B for Baby steps to a good training programme, and 
C for Consistency is the key.

 

Start slow
There is no shame in beginning with the basics. If you don’t run regularly, start by walking. Li Si says you should be walking at least 3.2 to 4.8km regularly before you progress to running.

 

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Train on a regular basis – three to five days a week. During your first week of training, alternate between running for one minute and walking for two minutes. Do this until you’ve covered 3.2 to 4.8km. 

On your second week, alternate between running and walking for one minute each, over the same distance. On your third week, increase this to running for two minutes and walking for one minute. 

The number of weeks you’ll need to train depends on your distance category. The longer the distance, the longer your training schedule should be. “The most important thing is to schedule your training time on your calendar,” says Li Si. She adds that having a reliable training partner can keep you on track.

 

Psych yourself 
Throughout your training, Li Si advises new runners to mentally prep themselves for the race. “Have a deep reason for why you want to do the race. Why is it important that you do it? What positive outcome does running and training have for you?” she says.

It could be a fitness or weight loss goal. But fix your sights on it to stay focused and motivated to keep going. 

 

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Visual imagery can be motivating too. Li Si suggests cutting out pictures of runners that have a body type similar to yours and taping these where you can see it every day.

Having the right social influence is crucial too. Aside from finding a training partner who is able to hold you accountable, Li Si stresses you should also “hang around people who are positive and physically active, who will support you and cheer you on”.