LETTERS: Running can change your life. Running is a popular form of physical activity. It is an appealing exercise because it doesn't cost a lot to take part in and you can run at any time.
Gradual and consistent training will enhance your performance potential. Setting new goals will help you stay motivated and it can be fun to push yourself to see how far and how fast you can go.
Experts note that you will be able to run about two seconds faster per mile for every pound that you lose. If you're trying to run faster, losing weight may help.
Warming up before your daily run is very important. Stretching and doing a few yoga poses will help you get rid of stiff joints. Do not start running immediately as that may drain your energy.
Your flexibility can greatly impact your running form and stride length. Ultimately, improved flexibility will make you a smoother athlete.
Inflexible joints can affect speed. Tight muscles can also lead to injury. A strong, lean midsection helps to improve your running posture for more efficient breathing and also frees up your legs to work harder.
Try adding a few core exercises to your daily routine. Spend one minute or more in plank position and add abdominal curls, bicycle exercises or hip bridges to your routine.
Food is fuel. Protein is not a fuel source, but instead, it is a muscle builder. In the case of runners, it is a muscle re-builder, re-shaper and re-conditioner.
Carbohydrates are jet fuel for muscles. Your body breaks down carbohydrates to make glucose, which is burned to move you forward.
Before a race, go for more digestible, quick sources of carbs for energy. Stored body fat is an important source of energy for endurance exercises. Maintaining hydration as a runner is important for health and performance.
Water regulates our body temperature, removes waste, helps bring energy to our cells and cushions our joints. Pre-hydrate yourself by drinking 500ml of water about two hours before your run so that you will start off properly hydrated.
Over the last two decades, there has been growing focus on the engineering of sports equipment, including running shoes. A good pair of running shoes should protect the feet and the runner from injury.
It should also limit potentially harmful impact forces as the foot strikes the ground, while returning energy to the runner.
Running shoes are designed to improve running efficiency. Science suggests that if you can reduce the energy it takes to run, then in theory, you should be able to run faster and for longer.
To do this, a number of techniques can be adopted. First, reduce the mass of a shoe to make it lighter. This will allow a runner to swing their legs more efficiently.
Another claim is that if there is more cushioning in the midsole, then an athlete can run with straighter legs, again making them more efficient.
Don't assume running hard every day will make you faster. Rest is critical to recovery and injury prevention. You may find that you run faster when you take at least one day off from the sport each week.
Your muscles build and repair themselves during rest days. Your brain can benefit from a break from high-intensity activities as well, improving your emotional health.
Nizar Abdul Majeed Kutty
Senior lecturer in physiotherapy, Universiti Tunku Abdul Rahman