Runner's Forum With Polar In this workshop, learn how to pick and best utilise the right gadgets to improve your run. You'll also learn how to fine-tune your training programme in this sharing session. Registration closes September 26.
Marathon Guide Planning on conquering the marathon? We've prepared a gamut of topics from nutrition tips to getting in tip-top form so you'll be ready for race day.
Her Say: Taking Yoga Together Won't Make You Girly Joining your wife or girlfriend for yoga or dance class won't make you any less of a man, says Ana Isaac. Take her word for it, your girl will love you even more for doing so.
Her Say: Uh-Oh – She Wants A Boob Job... Whether it's cosmetic surgery or long hours in the gym, women have their own ways to find the perfect look. Us guys can play a part by simply being a caring and understanding partner, says our female columnist, Anna Isaac.
Her Say: Finding Miss Right If you're looking for Miss Right, our female columnist has this advice - Stop looking. But that doesn't mean you won't find love with that special girl.
It looks extreme and downright weird, but barefoot running can result in fewer running injuries as it puts the body’s natural shock-absorbing system into play, according to the journal Sports Science. Studies about this phenomenon remain inconclusive, but notable barefoot athletes (like marathoner Ken Bob Saxton from the US) and the Tarahumara Indians are living examples of the benefits of going sans shoes.
Watch Your Feet
Strangely, our feet do not adopt a natural heel striking motion unless we wear a pair of shoes, says Adrian Mok, endurance athlete and general manager of Polar Electro Singapore. “You’ll find it very uncomfortable to land on your heel while running barefoot,” he adds. But when you do, “you naturally fall into a shorter stride, landing on the outer-middle to fore portion of your foot,” says Bernard Lew, an endurance athlete who has completed a 100km trail race wearing minimal footwear. A mid-foot strike requires you to increase your stride rate, says Mok, and this rapid shifting of weight reduces the impact you get when you run.
Elite Benefits
Barefoot running may hold the most benefits for elite runners, says Nur Ashikin Mohamed Ismail, head of podiatrists, Singapore Footcare Centre. Most runners land on their heels, so changing their running form at this point can bring about more injuries than benefits. “When you adopt a fore foot landing gait, your stride rate will increase, and you’ll run faster,” says Mok. Nearly all elite runners run with their mid to fore foot. This benefit is similar to that which barefoot running gives, but he advises introducing it gradually, especially for the longer distances, as most runners will need to develop the supporting muscles of the foot to sustain the impact. Conversely, barefoot running doesn’t coddle your feet from the stress of pavement pounding, and studies have shown that it improves foot strength, says Nur Ashikin.
Barefoot 101
So why isn’t everyone jumping on the barefoot bandwagon yet? The obvious reasons: Sharp objects hurt, and you’ll look like a dimwit prancing around without shoes. Try running in the wee hours when there’re less people and pick a park connector trail, as they’re usually well maintained. Also, there are footwear types that are actually designed to accommodate barefoot runners (Nike Free and Vibram Five Fingers). Take note that although adopting a mid foot running gait might feel “natural” – as Lew calls it – you should still start small with 1-2km sessions every time you head out. “There are clear benefits to barefoot running,” says Mok. “Your overall running form will improve and you’ll condition the muscles of your foot.”
Train Now, Triumph Later Sports training isn't one-exercise-fits-all. No matter what your game, here's how to improve it.
Dynamic Stretches For A Better Run While research has shown that static stretches before your workout can damage your performance, dynamic stretching specially targets muscles used for running. Try this pre-run routine to add some kick to your workout.
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