HIT YOUR STRIDE

Whether you’re a be­gin­ner or a marathoner, every run­ner needs these essen­tials.

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SHOES

If you’re pre­pared to in­vest in only one item, make it qual­ity footwear. The im­pact on your legs when you run could be up to three times your body weight, mak­ing a sup­port­ive and com­fort­able pair of run­ning shoes cru­cial if you want to be in­jury-free.

Go to a spe­cial­ist run­ning store and get rec­om­men­da­tions from the staff on shoes that t your foot type, run­ning gait and per­sonal pref­er­ences. Slip them on to see which ones work best. It’s best to jog lightly around the store to get a bet­ter sense of how they’d feel dur­ing a run.

You may also need to try the same style in a va­ri­ety of sizes. Re­mem­ber to mea­sure the gap be­tween the tip of the shoe and your long­est toe. It should be at least the width of your thumb, and there should also be lit­tle or no slip­ping at the heel.

A good place to start at is Skech­ers, which has con­cept stores across the is­land. You can ex­pect a wide va­ri­ety of run­ning shoes that cater to all sorts of run­ners.

Two shoes worth con­sid­er­ing are the Skech­ers GoRun Ride 6 and the

Skech­ers GoRun 5. The GoRun Ride 6, a neu­tral cush­ioned shoe, is the lat­est model in the GoRun Ride se­ries. It’s great for train­ing runs and races of 10km or more. It’s light­weight at 235g. The soles have 5Gen EVA foam, which pro­vides the pad­ding you need to feel com­fort­able

as you run. It’s also ex­i­ble, al­low­ing the shoes to t your feet like a sec­ond skin. Molded heel coun­ters and sup­port straps fur­ther pro­vide a sta­ble and se­cure t.

Sweat from your feet will evap­o­rate quickly too, as the Goknit cir­cu­lar knit fab­ric used for the up­pers is breath­able and there are vents knit­ted into the fab­ric. The spa­cious fore­foot and toe box ar­eas are also worth not­ing.

The GoRun 5 is an­other neu­tral cush­ioned shoe, and it’s even lighter at 213g. This is the model to use for fast train­ing runs or when you take part in shorter races. Ex­pect the same bouncy 5Gen EVA foam as the GoRun Ride 6, which makes each step feel ef­fort­less, as well as breath­able up­pers made of the same fab­ric as the GoRun Ride 6.

This model has a snug and se­cure t as well. The dif­fer­ence is in the new and novel lac­ing sys­tem that com­bines fab­ric loops with elas­tic bands so you can lace up your shoes in var­i­ous ways. Over­all, the GoRun 5 is more re­spon­sive and de­signed for speed, al­low­ing you to move light­ning-fast.

Both mod­els have a mid-foot strike zone, which pro­motes ef ciency in each stride, and a Quick Fit pull- on heel fea­ture so that putting on and tak­ing the shoes off is eas­ier.

SWEAT-WICK­ING CLOTH­ING

This goes for ev­ery­thing from your sports bra to your socks. Un­like cot­ton, which sticks to the body and doesn’t dry quickly in Sin­ga­pore’s hu­mid weather, syn­thetic fab­rics are the way to go when it comes to run­ning ap­parel as they wick mois­ture away from your skin so evap­o­ra­tion can oc­cur. You will feel cool and com­fort­able, even when it’s bright, sunny and hu­mid.

Again, a good place to shop at is Skech­ers, as the brand car­ries op­tions that are per­fect for run­ners. For starters, its sports­wear is made of syn­thetic fab­ric that not only wicks mois­ture away, but also has a four-way stretch so any move­ment you make isn’t re­stricted by what you’re wear­ing.

What’s more, the cloth­ing is breath­able, thanks to strate­gi­cal­ly­placed mesh pan­els for en­hanced ven­ti­la­tion. And you’ll be pleased to know that you can wear the cloth­ing for night or low-light runs, too. Ev­ery­thing has reec­tive el­e­ments for vis­i­bil­ity, and each piece is also wa­ter re­pel­lent.

SUN­SCREEN

You won’t see the benets of it till later in life, but trust us when we say that ap­ply­ing sun­screen with at least SPF30 on your face and body be­fore you head out for a run is non-ne­go­tiable. Do this even on over­cast days be­cause skin- dam­ag­ing ul­tra­vi­o­let rays can pass through the clouds. Choose a prod­uct that is also wa­ter-re­sis­tant and of­fers pro­tec­tion against both UVA and UVB.

HY­DRA­TION

De­hy­dra­tion in run­ners can lead to fa­tigue, headaches and mus­cle cramp­ing. In a worst- case sce­nario, heat ex­haus­tion and heat­stroke can oc­cur. Stay­ing hy­drated is key. Gen­er­ally speak­ing, drink wa­ter or a non- caf­feinated uid an hour or more be­fore you start your run. Drink an­other 100 to 200ml just be­fore you start – you don’t want to feel too bloated.

On av­er­age, you should con­sume 100 to 150ml of uid every 20 min­utes dur­ing your run. This de­pends on how much you sweat and how fast you’re go­ing. Carry a small bot­tle of wa­ter on a run­ning belt or make sure that you run a route with wa­ter cool­ers or re­strooms along the way.

Skech­ers GoRun Ride 6, $139

Skech­ers jacket, $109

Skech­ers GoRun 5, $159

Skech­ers shorts, $49

Skech­ers sports bra, $49

Skech­ers tights, $59

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