Learning

Over our years of running we have done distances we thought we couldn’t, set personal bests in races, run with some of the best athletes in HK, pushed through countless hours of training, and been injured for months. Over the years, we discovered how and when to keep pushing through and learnt a lot about running and ourselves.

Below are some of the resources we have learnt from, and hope you can too. This page is about becoming a better runner. We cover breathing, running form, recovery, fuelling for your runs, and equipment. We will update these as new information comes out.

 

Breathing for Runners

Top 6 exercises to help you breathe better part 1

 

Top 6 exercises to help you breathe better part 2

 

 

Running Form/ Exercises to improve form

How to run like an Olympian part 1

 

How to run like an Olympian part 2

 

How to run like an Olympian part 3

 

How to run like an Olympian part 4

 

How to run like an Olympian part 5

 

How to run like an Olympian part 6

 

How to run like an Olympian part 7

 

A simple digram to show good running form:

Good-running-form

Source: http://bit.ly/21UsacQ

 

Recovery

How-to videos for rolling and helping injuries: – Trigger Point Performance

 

Does an ice water bath after exercise speed recovery? – Sports Medicine

 

Post work out ice baths may weaken muscles – Live Science

 

How to recover after your run – BBC food blog

 

Recovery Tips from the Elites – Trail runner Mag

 

 

Fuelling and Hydration

Hydration myths busted for Hong Kong’s fitness brigade – South China Morning Post

 

Essential knowledge on hydration, calorie intake, pre exercise fueling, electrolytes etc – Hammer Nutrition

 

Advanced Knowledge on How to fuel for a race, Carbohydrates 101, how much protein to have when running, muscle cramps etc – Hammer Nutrition

 

Tim Noakes on the serious problem of overhydration in endurance sports – Outside Online

 

Dr Tim Noakes and Dr Phil Maffetone: Guide to Hydration and Electrolytes, Hyponatremia Prevention, and Why Health Matters Above All – Endurance Planet

 

Dr Phil Maffetone: Why refined Carbs and Sugars are harmful to athletes, Dispelling more Nutrition Myths, and the new ‘Sleep Low’ Study – Endurance Planet

 

Eating

Trail Running – Your trail runs, depending on the route, weather, or people you’re running with, sometimes can last several hours and thus eating on the run will be important. There is a wide variety of energy gels available in Hong Kong’s sporting shops. These can be great option because they give you a good burst of energy and are also easy to digest while you’re on the go. They should be fine for anything less than 2 hours. If you’re running for more than 2 hours the general consensus is you should be taking in some form of protein also. This can be in the from of a energy bar or powder that has protein in it.

Many people try and find the secret to correct fueling during training or a race. However it is specific to the individual, take the time to find something that works for you and go with that.

 

Night Running

During the majority of the year in Hong Kong is very hot and humid, and going running in the early morning or evening (when it’s a little cooler) is a great choice. Also, if you have decided to do any big ultra marathon races you might also find yourself running in the dark. Do not be afraid!

Night running is an incredible experience that adds a great new dimension to your run. However it does add potential for more falls or ankle twists and thus needs extra attention.  To be safe, never trail run alone at night. Some kind of torch will be needed. Head torches are great because your hands are free and directs the light everywhere you look. Head torches are graded in ‘Lumens’, which is the brightness of the light. Anything over 100 lumens is a safe bet for night running and will give enough light to see what’s in front of you clearly.

 

Shoes

As far as shoes go, there is a big difference between road shoes and trail shoes. Road shoes tend to be thinner and lighter with less cushioning. Trail shoes are generally a bit heavier as they build in extra protection for the rocks and roots you’ll be running over. Regular road running shoes should be fine in Hong Kong if you’re only running on trails occasionally, the general majority of Hong Kong’s trails are not too technical.

If you’re trail running a lot you will want to get yourself a pair of dedicated trail shoes. They offer a more aggressive grip and protection for the rough ground, climbs and descents you’ll be on.

As mentioned, road shoes are lighter and thinner because road runners want to save the weight so they can go faster with less energy. These days though there are plenty of road shoes with moderate-to-good cushioning as well for everyone who wants something in between.

Fitting – It’s important to make sure your shoes fit properly. If you know that you have a specific type of pronation then make sure you get the right shoes for that, but in general a shoe that is snug but not tight should do the trick. Make sure your toes aren’t bunched together and have some wiggle room. If you are doing any long distance racing you could consider getting a half size up. If you’re not sure do some research for reviews or ask on a forum somewhere about people’s  experience.

Article: Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study

 

 

Rubbish/ Littering

We all carry some things with us when we run (e.g. gels, bars, water bottles or food etc.). There are plenty of bins around the city and on trails. It’s a shame to head out into beautiful areas and see rubbish (whether dropped by mistake or otherwise). Make the effort to hold onto your wrapper for a little while longer and you will find a bin.

Leaving rubbish in nature is not acceptable as it takes hundreds of years to break down. Please keep nature natural by following the suggestions below!

  • Put rubbish in your pockets or in your back pack until you reach a bin.
  • Get a re-useable bottle. If you’re using single-use plastic bottles, find a recycle bin for them when you are finished with them.
  • Pick up any rubbish you see on a trail and put it in the next bin you come across.
  • If you see someone littering, ask them not to and kindly suggest they find a bin for it.