Joining a running event requires at least the basic preparation to equip the body with strength and endurance to last from start to finish.
Maxicare Healthcare Corporation, which is staging its biggest health and fitness event Maxifest on Dec. 15 at Central Park SM by the Bay, Mall of Asia Complex, offers this list of things that runners, beginner or otherwise, must do days, or even weeks, before the race.
Condition your body
Set up a training plan to avoid injuries and help improve your body for the physical exertion of running. If you are not used to exercising and then you have to run several kilometers, chances are you will feel a lot of stiffness and soreness afterwards.
The Run-Walk Method is a great way for new runners to get started, and for experienced runners to improve their race times. A suggested combination is a 30-second run, followed by a 2-minute walk, to be repeated for the entire duration of your run.
Prepare everything the night before
To avoid cramming on the day of the run, sort out and prepare your things the night before. Prepare your socks, shoes, shorts, and shirt. It would be best to have a small bag to hold other essentials such as a visor, sunglasses, water bottle, extra shirt, as well as wallet, phone, and keys.
Get enough sleep
Runs can be exciting but that is no reason to stay up all night. You need plenty of rest the day before so you will have enough energy the following day.
Get at least eight hours of sleep the night before so that your muscles can stand the physical activity you will be doing. It is also important not to oversleep because you might feel sluggish the following day.
Eat properly and hydrate
You shouldn’t run when you are hungry or full. Eat a healthy, balanced meal the night before. If you wake up feeling hungry on the day of the run, have a low-fiber breakfast at least two hours before the race starts.
Mind your water intake. Drink from eight to 16 ounces of water at least an hour before running. Avoid drinking too much so you do not feel bloated and would not need a restroom break in the middle of the run.
Set a plan
If you are a beginner, do not force yourself to run far. Choose a running course that your body will be comfortable with, and set a plan on how to complete it. Stop or slow down when you feel discomfort. It is important to feel happy and energized when you reach the finish line.
Maxifest offers a variety of race categories to accommodate different kinds of runner. There is a 500-meter dash for three to 12-year-old kids, a 2-kilometer Senior Sprint for 60-year-olds and above, the basic 3k, easy distance of 5k, and the athletic 10k and 16k.
This year’s event will also feature a Maxicare Market, a one-stop shop of ready-to-eat plant-based alternatives. Maxicare will also set a new Guinness World Record for the most number of people hugging a soft toy simultaneously. All runners and guests of the event will be given a Maxibear, Maxicare’s official stuffed plushie, which they will hug simultaneously.
Runners have the option to keep the Maxibear as a souvenir, or to donate it to kids of Kythe Foundation, Inc., the beneficiary of the event, as an early Christmas gift.
To register for the run, visit www.runrio.com/race/registration/maxifest-2019.
COMMENT DISCLAIMER: Reader comments posted on this Web site are not in any way endorsed by The Standard. Comments are views by thestandard.ph readers who exercise their right to free expression and they do not necessarily represent or reflect the position or viewpoint of thestandard.ph. While reserving this publication’s right to delete comments that are deemed offensive, indecent or inconsistent with The Standard editorial standards, The Standard may not be held liable for any false information posted by readers in this comments section.