Triathlon coach Ani de Leon-Brown shares her foolproof tips to getting
run-ready for the KOTR
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| Last year's KOTR. Photo courtesy of Mark Cerbo |
With this
year’s adidas King of the Road (KOTR) coming up this September 30, it’s time to
begin your preparations for the run.
If this is your first running event and it actually took
you a while to finally gather the courage to join, then keeping that motivation
alive is your number one priority. You may follow the dozen or so helpful tips
online (like adidasrunning on Facebook), but without the proper motivation, all
your preparations are for naught.
Set
Your Goals.
“Preparing for a race is like preparing for an exam-- you have to study the
specific subject so you will not be shocked and will have the answers on race
day. It pays to have a plan for whatever distance you are aiming for,” said
Coach Ani de Leon-Brown, Filipina Ironwoman, triathlete, race director and
proud mom.
When asked what she usually does to keep her motivation
intact, she answered, “I visualize the excitement of race day.” She adds,
“Visualize that you are going through the race already, and finishing it
happily. It is great to have certain goals in your mind in terms of time,
effort level, pacing, etc. If you have already planned these things ahead it
will be much easier to actually execute them.”
Eat
Right. Now is not
the time to obsess over that bag of chips in your cupboard or that triple
chocolate-flavoured ice cream in the fridge. When preparing for a race, a
balanced diet is vital. If you’re training for a light to moderate session,
Coach Ani advises not to eat too much before the run. “Maybe a banana or a
slice of bread with peanut butter, or a small bowl of oatmeal will do,” she
suggests.
“If you
are doing a very long session you can plan to eat a much more solid meal at
least two hours beforehand,” she adds. After your workout, she recommends,
“focus on taking in some lean protein along with carbs for optimal
recovery.”
Hydrate. Aside from your food intake,
always remember to hydrate. Coach Ani advised, “During short runs, only water
is necessary. For runs longer than an hour, some sports drinks or gels can
help.”
Use the
right gear. It may
not be wise to start buying new gear. Stick with what you have. According to
Coach Ani, “all you need is your favorite pair of running shoes.” If you
have nothing to wear yet, test out your gear before the race and make sure you
break in your new shoes. You don’t want to commit the common mistake of ending
the race with blisters on your feet or, worse, dropping out of the race before
crossing the finish line because of extreme pain.
Always take comfort into consideration. You may want to
wear light running shoes to increase your speed and lessen stress on your leg
muscles or heavier, but flexible, shoes that move with your feet to reduce the
risk of injuries. “I choose the most responsive models which also offer good
support and stability from adidas,” said Coach Ani.
Plan a
training routine and stick to it. If you’re a beginner and only signed up for shorter 3km or 5km
distances, Coach Ani recommends a very basic regimen of running at least three
times a week, with one 45-minute session, even if you have to walk part of it,
and two 30-minute sessions. For advanced runners, she suggests, “more
than just aiming to finish the required minutes or distances, they have to
train at their target race pace. So some sessions would have to have some speed
involved.”
You may want to join a running group such as the adiNation
of Runners Philippines, which provides another great approach to sticking to a
routine. They have set schedules every week around Metro Manila and
registration is free. It’s also a good way to meet new running buddies to train
with you for the 2012 King of the Road. If this will be your first time to run,
it would be a great venue to get tips and recipes for the proper diet for
runners like you. Having running buddies also means surrounding yourself with
like-minded people who can surely motivate you when you needed a nudge towards
the right direction.
Signing up for the 2012 King of the Road is just the tip of
the iceberg. Being physically and mentally prepared is what will separate you
from the others and allow you to win that race. “It is an icon of a running
race, one of the best and the oldest in the country. Consider yourself lucky to
be part of this wonderful event, and savour every moment,” said Coach Ani, a
KOTR regular.
For
more information on adidas King of the Road, visit adidaskingoftheroad.com/ph
or www.facebook.com/adidasphilippines.
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