Gear Up To Run

Training tips and a 16-week programme to help you prepare for the SAFRA Bay Run and Army Half Marathon 2018.

By Mok Ying Ren      6 April 2018

At its core, running is actually a very simple “GIGO” – computer lingo for “Garbage In, Garbage Out” – activity. For most new runners, the rewards you reap out of running will be directly proportionate to the effort you put in. However, the kind of “results” could be subjective and vary from person to person. While some may just want to complete a race comfortably, others may be aiming to better a personal best. Ultimately, it is important to understand your own current level of fitness, and take responsibility for your own health and body before engaging in a strenuous activity.

Completing 21km at the SAFRA Bay Run and Army Half Marathon (SSBR & AHM) is truly no simple feat. A 12- to 16-week duration of consistent running and commitment to fitness should put you in good stead to complete the race. While there is no hard and fast rule to prescribe training preparation by duration, the key will be consistency and patience throughout the training block.

Training tips from Mok Ying Ren, national marathoner, record holder and double SEA Games gold medallist.

Should I Use Other Races To Train? If So, What Sort Of Effort Or Pace Should I Set?

Yes, you should consider joining other races. Just as dress rehearsals are important for performing artists before the main event, it would definitely be helpful for you to take part in shorter races. Depending on your preparatory focus, such as individual strengths or weaknesses, you can either use these shorter races to test out your planned marathon or as an intense race workout training. Both approaches will complement your training in different ways.

Sometimes I Can Get Bored With Running. How Can I Break Up The Monotony?

It may sound incredible to some but I do go through highs and lows during my own training sessions – especially on the longer runs. Over the years, I’ve learnt a few tips from my running buddies to tide me over the mind-numbing lulls. One of the best suggestions I’ve had was to listen to audiobooks on the run. It is also an excellent way to enrich your mind. Cross-training, cycling or doing the elliptical trainer are also good alternatives to get a workout in without feeling the mental burn.

Any Other Tips And Advice?

My biggest tip wouldbe to find a buddy to take up this challenge together. Remember that teamwork makes dreams work. When working in a pair or team, you can spur on each other and keep yourselves committed. Best of all, there’s always someone to cheer and celebrate with after the race!