Running Booklet 2012

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RUNNING HIGH A GREAT STRATEGY FOR WEIGHT MANAGMENT

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BEAUTY ON THE RUN

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TRAINING TO RUN

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GO THE DISTANCE WITH HORLEYS

FUELED TO RUN

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Group Managing Editor Aster Lim Mei Yoong Editor Merina Hew Deputy Editor Michele Lian Writers Neha Naresh, Adelina Tan Creative Director Eireen Ooi Special Project Art Director Ng Geok Mei Special Project Graphic Designer Erin Goh COVER PHOTO: GETTY IMAGES

mental benefits

running high With all the mental benets of running, it’s high time you hit the road, or treadmill.

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Gives runners a sense of freedom

When a runner is so focused ed on her run, she tends to o forget her troubles, instead stead a concentrating ng onlyy on the essentials ntials of life, that is, getting the next breath eath of air and feeling ng her heart beat—that —that we generally ly tend to take e for granted. That at way, running g is “meditation on in motion”.

… by boosting levels of serotonin in your brain and creating a more positive mood. crea In sstudies, regular runners generally say they live a happier, gen more stress-free life than their mor mor more sedentary, counterparts.

Endorphins—opiod chemicals that the body uses to help quell pain—are the

"feel-good" hormones of the body

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Improves memory

Running can help your mind stay as sharp as your body. By improving your ability to retain information as well as to perform problemsolving tasks. “It’s a ‘mind-body’ exercise in as much as it trains your central nervous system. That way it helps you improve your memory.

Improves self-esteem

Runners realize a greater sense of self-reliance and accomplishment by building condence as it encourages the runners to defeat trial after trial, growing stronger and more sure of themselves.

Condence is even more a product of running for those who lose weight and gain a better self-image through running.

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Reduces stress…

mental benefits

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Improves attitude

Running has also been proven to improve attitude, by strengthening your resolve. Finishing long runs or reaching goals builds condence and helps you get used to success. "I found that running strengthened my character," says Alexander Au-Yong, brand manager of Athletes’ Circle and a runner for 7 years now.

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Reduces or gets you off moodregulating medication

Running has been used for years to treat clinical depression and addictions of all kinds. Less tension, less depression, less fatigue, and less confusion are just a few of the changes that patient's have seen after beginning a regular running program.

Running gives something for them to focus on.

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Decreases fatigue

Running can decrease fatigue, making you feel more energetic. Being tired is one of the top reasons people choose to skip a run. This is a mistake, as running will actually have the opposite effect.

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Fights addiction

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Makes you happier by widening your social circles

Running helps you build positive relationships when you run with a group or a club of fellow enthusiasts. Runners who run with another person or in a group often make new friends and develop strong relationships with other runners.

People who run in groups help each other work out problems.

Running can help a person ght addiction to drugs and alcohol

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Running sharpens focus and improves mental stamina It does this by giving circulation a boost and increasing the f low of blood to the brain. Aside from this, the old adage “running is 90% mental and 10% physical” also underlines the mind/brain-body connection that running forces you to make.

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Many therapists suggest exercise, such as running, as a way to combat addiction. It elevates dopamine, which then improves mood, motivation, feelings of wellness and attention. Chronic exercise increases dopamine storage in the brain and triggers the production of enzymes that create dopamine receptors in the reward center of the brain.

Meal Replacements:

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A GREAT STRATEGY

FOR WEIGHT MANAGEMENT

By Susan Bowerman, M.S., R.D., C.S.S.D Inaccuracies in counting calories and estimating portion sizes are two of the biggest obstacles to successful weight loss. Many people don't take the time to weigh and measure foods, or they usually stop after a while, thinking they can estimate portions fairly well.

And then there are practical issues you may not realize that the 3-ounce portion of meat specied in a meal plan is the size of a deck of cards. Or, perhaps you forget that everything counts, including fats used in cooking or at the table, or snacks that are eaten in-between meals.

Meal replacement shakes are healthy and taste great, while taking the

guesswork out of calorie and portion control. In a recent study at University of Ulm in Germany, subjects drinking two Formula 1 shakes a day lost more weight than people in the study who simply counted calories.

Meal replacement shakes can also be customized by mixing with milk or soy milk, adding a favourite fruit, or tossing in some extra protein powder. Convenient, delicious, healthy, portion controlled meals – what more could a dieter ask for?

©2012, Herbalife Malaysia. Susan Bowerman, MS. RD. CSSD is a paid consultant for Herbalife.

Herbalife Products Malaysia Sdn Bhd (282141-M) AJL 931586 3rd Floor, Plaza See Hoy Chan, Jalan Raja Chulan, 50200 Kuala Lumpur.

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Available in 5 delicious avours Cappucino, Dutch Chocolate, French Vanilla, Strawberry, Tropical Fruit!

running mental benefits apparel

beauty on the run

Who says you can’t look amazing while pounding the pavement? Here’s how!

GO LIGHT

BE SUN SAVVY

Most runs usually take place outdoors and in a country like Malaysia, where the sun is almost always blazing, it’s a good idea to protect yourself from its rays. Haig says: “Use a sunblock that has a sun protection factor of at least 30.” Tan recommends a waterproof, spray-on sunblock whenever she goes for a run.

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Nike’s Cyclone Vapor Jacket (RM369)

keep yourself covered

When running outdoors, you never know when it will start pouring. To keep yourself on the defensive, consider investing in a jacket which has been designed specially to safeguard wearers from the elements.

Think that a jacket would weigh you down and make you feel warm? The Nike Cyclone Vapor Jacket is made of a light sheer fabric that allows for optimum breathability.

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While we all like to look our best at all times, most trainers suggest that you keep the make-up basic to keep your color from smearing and melting off. “Opt for a lightly-tinted moisturiser instead of heavy foundation,” suggests Elizabeth Haig, a Kuala Lumpur-based fitness trainer.

Says Jacqui Tan, lifestyle motivator and personal trainer based in Bangsar and Mon't Kiara: “I just use a bit of waterproof liquid eyeliner and mascara. I nish off with a slick of my trusty lip balm.”

PUT YOUR BEST FOOT FORWARD

Shoes are of course of utmost importance when it comes to running. “If you’re new to running, you don’t need to go out and buy expensive running clothes, but you do need a good pair of running shoes. Old running shoes or shoes that aren’t made for running (i.e tennis shoes) could result in running injuries. There are mixed views on running shoes these days. Some say good support and cushioning is essential, but other studies have found that barefoot running is better.

The way your foot strikes the ground by running this way puts less stress on your body and joints,” says Haig.

wear the right socks

To keep your feet comfortable during a run, Haig recommends investing in a good pair of running socks that are made with moisture-wicking fabric that’s less likely to chafe. Try a pair from a sports brand such as Adidas, Reebok and Nike.

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Wearing running socks will ensure that you keep blisters from forming.

DRESS THE PART Wondering what to wear while running? “I prefer lightweight clothing, as heavy material will weigh you down. Something to avoid is cotton,” says Tan. “Don’t dress too warmly, because once you are warmed up, your body’s heat will make it feel as if it’s 15-20 degrees warmer. A shorts-andT-shirt combo will sufce. Opt for materials like Dri-FIT and COOLMAX®,” adds Haig.

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running mental benefits apparel

MOISTURIZE

Have dry skin? Try using a facial spray to keep your complexion fresh and moisturised.

“Spritzing my face prevents my skin getting chapped from the sun,” says Tan.

CONSIDER COMPRESSION

Looking great is all about feeling your best. To look your best during a run, be sure to drink enough water. “I suggest that you take water with you or if you really can’t run with a water bottle, drink plenty before and after a run. This is to make certain that you replace the uids lost through sweat during your run,” advises Haig.

PROTECT YOUR BREASTS

“Research shows 56% of women experience breast pain during exercise. This is due to the breasts moving up and down.

A sports bra should be used to remedy this as, it is designed to keep your breasts in place during physical activity,” says Tan. Haig chips in: “If you have a large chest, look for a bra with wider der shoulder straps or a racer back. The he bra shouldn’t be too tight or loose. e.

This means that you should be able e to comfortably slide two ngers under the straps.”

Adidas Cool Training miCoach Bra (RM180)

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tip:

WHEN IN THE CHANGING ROOM, JUMP UP AND DOWN OR JOG ON THE SPOT. IF YOUR CHEST DOESN’T BOUNCE UP AND DOWN, YOU’VE GOT A RIGHT FIT.

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hydrate from the inside-out

To further enhance your performance, compression wear is something you could consider investing in. “I like my SKINS wear (available in Transview located at LC 302 Suria KLCC or call 03-23003248/68 for more information). Another comfortable compression wear brand is 2XU, which is available at Mid Valley Megamall. I have been wearing compression wear for all my runs and it fits just like a second skin.

What’s more, recovery time after the run is less when wearing compression wear,” says Tan.

advertorial

GO THE DISTANCE WITH

HORLEYS! Boost your endurance with optimum nutrition.

Planning to go for a long-distance run? You’ll need to think about how you’re going to keep yourself energized throughout your race. While sports drinks are a popular option, one other form of energy you’d want to consider is Horleys Replace Gel. Specially formulated to boost your endurance, it’s perfect for an on-the-go energy boost.

REPLACE GEL FEATURES: Maltodextrin: Long chain glucose that's released quickly for optimal energy

Palatinose™ (isomaltutose): For steady energy release.

Sodium and potassium: Two minerals that replace electrolytes lost through sweat during exercise.

PALATINOSE™

The functional carbohydrate for optimal energy.

One of the best features of Replace Gel is that it contains Palatinose™, a form of carbohydrate that is derived from sucrose. Not only is it easily digestible, it also releases energy in a balanced manner, which means a sustained release of energy making it perfect for long runs. What’s more, Palatinose™ has been shown to help you to burn more calories from fat during exercise than other forms of carbohydrate.

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Delicious taste: A refreshing lemon-lime avor.

HOW TO TAKE REPLACE GEL

Take a sachet of Replace Gel every 30-40 minutes during intense physical activity. Follow up with 300ml of water.

Replace Gel is also great as a post-workout recovery aid!

mental getbenefits fit

training to run

You rst 5K and beyond!

“I want to start running. Now what?”

“The best way to start a running program for a lot of people is to walk. That’s especially the case if you haven’t been active for the last few years or are overweight. Slow and steady always wins the race,” say Bill Rodgers and Scott Douglas, the authors of The Complete Idiot’s Guide to Running.

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Train for your rst 5K

“Choose a at path or treadmill, says Lyn Kong, an athlete and coach, ACE-certied personal trainer, certied POSE Running Specialist, crosst level 1 coach, and IKFF CKT level 1 coach. “For the rst few weeks, start by brisk walking, then 20 minutes of alternating jogging and walking. You’ll be running 5 kilometers easily in no time!”

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Run more efficiently

“While there is no perfect way to run, there are some general rules you can follow to run as safely and efficiently as possible,” says Kong. Her top 3 tips to stick by:

Keep your 1 centre of gravity directly over the base of support (balls of your feet) to make running easier. This way, you will need less energy to run.

Stretch your muscles regularly, even on nontraining days to maintain the length of your muscles.

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Maintain good posture while running. This means don’t be too upright, rigid or slouchy.

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Think about lifting your feet off ground in a circular manner rather than how they land.

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Prevent cramps

“Several factors can result in cramps —dehydration, electrolyte deciency, poor stretching habits, insufficient training or even muscle fatigue,” says Kong, adding that dehydration is the main cramp culprit. Be aware of how your body reacts to your training conditions and terrain so that you can identify the signs of a possible cramp and treat it quickly, rather than letting the cramp happen.

PHOTO: INMAGINE.COM

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mental getbenefits fit

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Set a personal best.

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Get your doctor’s OK to run,

Not sure how keep track of your progress? Join a race! "It lends logic to your training—with the race as your goal, you have a better idea of what types of running you should be doing,” say Rodgers and Douglas.

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say Rodgers and Douglas. “Running in a known territory makes a run go by more quickly mentally. The rm footing of most asphalt road surfaces means that you don’t have to worry about turning an ankle, as you might if you’re running on grass or rugged trails.”

Besides, they add: “Races INVEST IN A are almost always likely GOOD PAIR to be held on roads, so by OF RUNNING running on them, you’ll be SHOES TO used to that surface if you MINIMIZE decide you want to race.”

tip:

"I want to sign up for a race, but don’t have time to train for it.”

If this is you, try putting these exercise scheduling tips from Rodgers and Douglas into practice:

Plan when you’re going to run. Don’t expect the opportunity to magically arise.

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Treat running as an extension of your workday. Don’t consider yourself ‘done for the day’ until you’ve gotten your run in.

b

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A good place to start running is on a road that you’re familiar with,

UNNECESSARY STRESS ON YOUR JOINTS

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Keep side stitches away “Stitches are

caused by muscle spasms of the diaphragm (a muscle that seperates your lungs from the rest of your abdominal organs) and possibly, a full stomach when running. The best way to avoid stitches is to take deeper breaths rather than shallow 1-second breaths.

Try to maintain a regular breathing pattern, such as a 4-step exhalation, which means that you inhale as normal, and exhale while running 4 steps.

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Progress to a 10K

“Running a 10K requires more endurance, so start analyzing your 5K run. Pay attention to how you feel during your runs: Your legs, breathing, pace and fatigue level,” says Kong. She adds: “You should be hitting a mileage of approximately 25 to 40 kilometers per week to be comfortable with completing a 10K.”

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especially if you’re overweight and are new to running. “The heavier you are, the more your joints will take a pounding. This can wear out your connective tissues more quickly,” advises Kong.

mental eat right benefits

fueled to run

What to eat before, during and after afte fter your run? Read on to nd out!

WHEN TRAINING INING BOOST YOUR METABOLISM BOLISM

Starchy foods requires your body to work harder to convert it into usable energy.

- Jacqie Tan

SNACK When training for a longer run, it helps to have an extra cup of cereal for breakfast and snack several times a day. Adding more fruits and vegetables into your diet will also help your body retain immunity-boosting phytonutrients, says Fiona Bayly, a New York-based triathlete.

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“Go for easily-digested, low-volume, olume, low-ber foods before your run, such h as a banana or whole-wheat toast,” says Jacqie Tan, a Mon't Kiara and Bangsar-based lifestyle motivator and personal trainer.

mental eat right benefits

“Carbohydrates are stored in your muscles and liver as a reserve source of energy known as glycogen, and end up being a large source of fuel for your body when you run, so you should eat a balanced diet in which 60-70% of your calories come from carbohydrates,” says Petaling Jayabased personal trainer Gillian J. Benjamin.

HAVE BREAKFAST

Include a protein-rich yogurt or cottage cheese with fruit; wholegrain, low-sugar cereals with low-fat milk; toast with peanut butter and a fruit spread; or an omelet with vegetables in your a.m. meal, advises Bayly. She recommends sh, poultry or lean red meat; and to satisfy the munchies inbetween meals, she recommends snacking on healthy foods in the 200to 400-calorie range such as yogurt shakes, a handful of nuts, or half a sandwich.

LOAD UP ON ENERGY

The night before your big race, try lling up on Benjamin’s dinner plan.

3 cups pasta/ Spaghetti Tomato sauce with other veggies 2 Tbl. Parmesan cheese 1 tsp. Margarine 2 Bananas

Steamed sh 1 large baked potato 2 tbsp. sour cream 1 cup cooked veggies 1 oz. dinner roll 1 tsp. Margarine 1.5 oz. box raisins 1 cup skim milk

3:1

Your intake of carbohydrates and protein should be in a 3:1 ratio for the optimal absorption of nutrients.

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Protein-rich yogurt's a great choice for breakfast!

tip:

ADD FRUITS TO YOUR DIET. TRY A BANANA FOR BREAKFAST AND 30 GRAPES OR A FRUIT JUICE FOR LUNCH. Source: Gillian J. Benjamin, personal trainer

ADD SOME PROTEIN

"To boost your protein intake, try mixing a scoop of protein powder into half a glass of Gatorade or diluted orange juice. Add a little bit of healthy fat with a teaspoon or so of  axseed oil and blitz everything for a yummy drink!” says Tan.

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EAT ENOUGH CARBS

mental eat right benefits

ON RUN DAY HYDRATE YOURSELF

feed your body with either one of these meal options recommended by Benjamin: A cup of oat meal, banana a glass of skim milk

Two slices of wholewheat bread jam fruit

AFTER YOUR RUN EAT THIS

“Have some bananas, whole-wheat bread/ steamed potatoes, orange slices/a power bar, and milo as soon as you’ve nished running.

To aid muscle recovery, add some protein-rich hard boiled eggs to your post-run meal,” says Benjamin.

KEEP HYDRATING

“Don’t forget to drink lots of water to avoid dehydration,” advises Benjamin. If you're not up to eating post-race, “recovery drinks are formulated with carbohydrates, protein, electrolytes and uid to help refuel your body,” says Tan.

ENERGY BOOST

A bowl of pasta tomato sauce

2 pieces of wholewheat bread

One whole wheat bagel

2 half boiled eggs

a glass of orange juice

a glass of skim milk

creaky joints?

After a long run, ease the pain from inf lammed joints with Kordel's Glucosamine 550 and Chondroitin MSM Plus Minerals (90 capsules, RM180), which also helps improve joint mobility and the repair of cartilage.

Nutra-Life's L-Carinitine (300ml liquid, RM108.80; 30 capsules, RM62.50; 60 capsules, RM108.80) helps stimulate the burning of triglycerides as fuel to give you extra energy for your run.

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Don't forget to stay hydrated.

“Try drinking a full litre of water two hours before a run, and have smaller servings of water or a sports drink throughout your race. This will keep you hydrated since you’ll lose uids from perspiration,” says Kuala Lumpurbased International Sports, Aerobics and Fitness-certied running coach Herny Suraya Mohd. Ghani.

TWO HOURS BEFORE YOUR RACE,