The correct running form

Participants start their timed loop run.

RUNNING and knowing how to run properly — plus the necessary exercises to make you run better — are separate matters that should be addressed together, but often ignored. For thousands of runners, lacing their trainers and pounding the road are adequate. They pay little or no attention to the techniques of running, building fitness and resistance training, all of which are mandatory if you want a running experience that’s exhilarating and not merely tiring.

At the Q&A session with Standard Chartered KL Marathon 2017 official running coach Mark Williams in Bukit Jalil two weekends ago, a man asked why he was always out of breath.

”Because you are not fit enough,” came Williams’ blunt answer, a manifestation that while runners run, some do not know what they are really doing.

Even if we take building mileage or running your personal best out of the

Official SCKLM Running Coach Mark Williams. equation, getting educated on running and its surrounding topics will help you stave off injury and enjoy the activity for years to come.

IMPartING KNoWLEdGE

With the aim of disseminating running knowledge to the public, a series of running clinics have been organised and will be held for SCKLM 2017.

There are junior clinics for children and adolescents, normal running clinics for adults and distance-specific running clinics for those who want to tackle their first half and full marathon.

So two weeks ago, I woke up early to attend a running clinic on the correct running form, held at the Bukit Jalil Park. I had anticipated a small event but as I walked to the warm-up area, it felt like a small-scale running event was being organised.

There was an inflatable arch as starting point and finish line as well as metre markers for runners’ reference.

Participants had to wear bibs that came complete with timing chips. I guessed it gave the organisers an opportunity to try them out on runners before the big day on May 21.

Water and isotonic drink stations were prepared. Participants even had banana and coffee waiting for them after their run. Booths by SCKLM 2017 sponsors were also set up, providing discounts for participants on selected merchandise.

It was, by far, the most wellorganised running clinic I have ever been to.

tHErE For tHE LESSoNS

But I wasn’t there for the atmosphere. Neither was I there for the 90-minute run that full marathon candidates had to complete.

I was there to listen to Williams talk about the importance of proper posture in running and how you need to develop your back muscles since they are underused, to stand straight and not slouch while you run.

I was also there for his classic snap warm-up that included dynamic and plyometric movements to warm your muscles and raise your heart rate simultaneously so you are all ready for a run in a jiffy.

After the run, Williams took participants through some resistance exercises, especially to build core muscles.

For a long distance runner, core strength is extremely important. Your legs cannot stride for hours and your body cannot swing to help propel you forward if your core isn’t strong enough to hold them.

So Williams got everyone on their elbows and toes for a variation of planks, mountain climber and push ups.

The registration email requested participants to bring their own exercise or yoga mats but there were only three mats

“Getting educated on running and its surrounding topics will help you stave off injury and enjoy the activity for years to come.”

seen that morning.

Doing those exercises on the grass was manageable, but not having a comfortable floor will prevent you from getting the most out of the exercises.

So if you are going to subsequent clinics, please bring your mat. It will make learning exercise techniques much easier.

The clinics are free, but the lessons learnt are invaluable. So go to https://register.kl-marathon.com/2017/scklm17/clinics to register for the upcoming one.

Getting schooled about running is probably what you need before May 21 approaches.