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ActiveSG Running Series 2019 workout

ActiveSG Running Series returns with a spring in its step

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The ActiveSG Running Series held over last weekend was jam-packed with a myriad of fun activities for running enthusiasts from all around.

This year's edition kicked off on Friday (July 5) with the TGIF Runners Gathering, where special guest Dr Justin Lee from Hong Kong (brought in by our partner Eco Lifestyle Fitness) shared with participants about injury prevention, dynamic warm-up exercises for runners, and mobility exercises that runners could do at home.

The evening ended with Mr Lim Yi Kai from the Singapore Sport Institute sharing about what happens during hard training and competition, as well as the correct nutrition to fuel your run, pre-event, during and post-event.

ActiveSG Running Series 2019The second day of the clinic (July 6) started with a ViPR Pro Workout at the OCBC Square. Photo: Sport Singapore

The second day of the clinic (July 6), Workshop for Runners, was jointly organised with our key partner Hong Kong Tourism Board. The day started with a ViPR Pro Workout at the OCBC Square, led by our very own ActiveSG Trainers. The short half-hour exercise with the ViPR functional fitness equipment provided participants with a brief introduction to loaded movement training.

The next segment was a sharing session by one of Hong Kong's most highly decorated ultra-marathoners, Mr Stone Tsang. Specially brought in by the Hong Kong Tourism Board, Mr Tsang, a finisher of the 2017 298km Hong Kong Four Trails Ultra Challenge, spent some time talking about the trail running scene in Hong Kong, his training plans, and tips on how he trains for a competition.

Mr Stone Tsang shared his thoughts on the workshop and the importance of constantly chasing new knowledge in the field of sports: "Running actually involves a lot of knowledge and technical skills, so if you have these you will only get better. Also it's not just about performance improvement, but it's also learning how to keep going longer and minimising injury which is so important."

ActiveSG running series stone tsangMr Stone Tsang, one of Hong Kong's most highly decorated ultra-marathoners. Photo: Sport Singapore

"Workshops like these, they are focused on developing our whole body - improving our posture, getting the nutrition we need, and teaching us how to be overall more healthy. Also it's very fun, which gives us the motivation to keep going because running can be sometimes quite boring. Sharing this knowledge, techniques and skills is good - it helps people to learn more about themselves, and improve their performance and overall health."

This was followed by Senior Physiotherapist Mr Muhd Fadhli's talk, which touched on gait analysis, common running errors, running form analysis, the importance of strength training to increase running mileage, and reduce injuries caused by gait, training load/ intensity and lifestyle habits.

"Having a community can make life and sports more interesting and a lot of fun. Like in Hong Kong, we have a very active community, and we don't just go running together but we chat about everything. We end up becoming friends even outside of our time running together. Running is just the common language, that brings us together," said Mr Tsang.

Following this was a session by Mr Lim Yi Kai from the Singapore Sport Institute, who provided more care tips for runners, as well as a mouthwatering recipe for a muesli peanut butter and honey energy snack. Ultra distance coach Ms Liew Wei Yong then shared on the importance of strength and conditioning exercises for runners, and shared with participants the correct form for these workouts.

The highlight of day two was perhaps Dr Justin Lee's stick mobility masterclass, a training system combining joint mobilisation, strength training, and deep fascial stretching to improve mobility, stability, & strength.

ActiveSG Running Series 2019ActiveSG Athletics Club Steven Quek shared about planning a running training programme, principles of adaptation, progressive overloading and the importance of rest and nutrition. Photo: Sport Singapore

The day finished off with Head Distance Coach of ActiveSG Athletics Club Steven Quek talking about planning a running training programme, principles of adaptation, progressive overloading and the importance of rest and nutrition.

The day ended off with a lively Q&A session with the panel of speakers, and attractive lucky draw prizes sponsored by the Hong Kong Tourism Board, Eco Lifestyle Fitness and The North Face.

The final day of the ActiveSG Running Series (July 7) took place with the ActiveSG Park @ Jurong Lake Gardens Run, starting bright and early at 8am with attendees from all across Singapore, at the brand new ActiveSG Park @ Jurong Lake Gardens.

Participants were divided into two groups; with one group being led by Head Coach of ActiveSG Athletics Club, Mr Steven Quek, while the other group was led by Senior Physiotherapist Muhd Fadhli and Dr Justin Lee.

A quick run down on the benefits and techniques of warming up, as well as choosing between interval training or continuous running were then thoroughly discussed by Coach Steven Quek. The group was further broken down into five sub-groups, with each group being accompanied by an athlete to complete a long run (4km/ 8km) or an interval training (6 x 400m). All the participants then gathered back to do a short recovery jog and ended with some static stretching. 

To round up the weekend of activities, Dr Justin Lee held another Stick Mobility Masterclass where participants got first-hand experience on using the Stick Mobility equipment, and a functional fitness training involving weights, battle ropes and tyre flips.

ActiveSG Running Series 2019Participants during the Stick Mobility Masterclass. Photo: Sport Singapore 

 


This was followed by Senior Physiotherapist Mr Muhd Fadhli's talk, which touched on gait analysis, common running errors, running form analysis, the importance of strength training to increase running mileage and reduce injury risks caused by gait, training load/intensity and lifestyle habits.