Your Opinion Is A Theory!

If you think you are right, you may be. Or, you may be wrong.

Opinions are based on facts, and some are based on assumptions.

In recent weeks, I have read and researched much on running styles and running shoes. Here are some differentiations of the three major styles of running: barefoot, barefoot-inspired minimalist shoes, and forefoot/Chi Running/P.O.S.E. styles. Here is a brief summary of current running philosophies and movements.

Barefoot: Deeper bend in knees; more cadence; lighter landing (nearer to ground); need to ease in gradually; calves and feet will be sore for several weeks. Read Barefoot Ken’s book, Barefoot Running Step By Step, about how to run without shoes without being injured!

Minimalist Shoes: Less built-up; lighter; landing more on mid-sole or forefoot rather than on heels; Vibrams Five Fingers shoes are still shoes and expensive. The latest inductee to the hall of minimalist shoe has to be the New Balance Road/Trail shoe, Minimus. It boasts a more developed sole by Vibrams.

Forefoot running: Leaning forwards; need to control pace; reliant on gravity; more cadence/turnover of footsteps; can cause injury to toes; more extension of knees (not as bent as barefoot running); preferable to attend a workshop like Chi Running or P.O.S.E. method. These methods engage your core muscles, teach you to run freely, and be aligned with your natural musculature.

Which is the best way? There is none, as style is dependent on variables such as physical structure, biomechanics, kinesiology, and habit. In order to develop our speed, strength and endurance train over different terrain: road, track, off-road (trail) and hills. Do varying distances with various intensities, and learn to be disciplined about pace.

Run with naked feet, run freely, and run on all surfaces. Happy running!

10 Things I Learnt in My Run Up to the Real Race

Racing keeps us sharp – mentally and physically. Training hard can be challenging if you do not have an upcoming race; it is the impetus and motivation for having more focus and doing more. We train hard and work harder so that we do not become soft or sloth-like. These strategically-placed races are intended to be my measurements of my progress. My upcoming races in the next three months will be:

Tri-Factor Run 21km 11 July 2010 (21km)

Yellow Ribbon Project Run 5 September 2010 (10km)

Singapore Bay Run 12 September 2010 (21km)

REAL Berlin Marathon 26 September 2010* (Boston qualifier)

Ironman Western Australia (5 December 2010)


My key indicators so far has been:

Passion Run 25km Men’s Solo (22 May 2010): 56th out of 2410 = top-2%, 5th in my age group

Sundown Ultra-Marathon 84km (29 May 2010): 49th out of 600 (top-12%); 3^rd in age group; 13^th overall Veteran Men’s Open

Mizuno Mount Faber Run Men’s Open June 2010 (13 June 2010): 67^th overall


What did I learn so far from my strategically positioned races?

1)    Take the start point with the elite runners (so I do not have to be blocked by less ambitious runners)

2)    Ensure proper rest and recuperation (recovery)

3)    Be mindful of changes in running posture, potential injuries and weak muscle groups

4)    Have at least 8 hours of sleep a night when I am training and racing hard

5)    Build my speed alongside my endurance maintenance

6)    Nutritional assistance for races longer than 10km is necessary

7)    Speed training and threshold-level training is necessary for running faster and holding the race pace

8)    My commitment to a 3-month cycle before the next A-marathon begins now

9)    Review my plan for a sub-3 hour 20 minute marathon finish in a cooler racing climate

10) Enjoy the process, and celebrate the small wins (personal best timings)

Photographs of adidas Sundown Marathon: from Marathon Photos.

Placing Your Best Foot Forwards

Yesterday, we highlighted the commendable efforts of Major Kelly Lim. She showed true grit, a term reserved for those who demonstrate unconditional consideration for others. It is so tempting and easy to throw the towel in, and surrender readily to creature comforts. Yet, some of us choose not to.

In September last year, I attended an early-morning track session with professional triathlete, Pete Jacobs. He gave me pointers to enhance my running speed and stride. He suggested that I lean forward slightly more, and look a few metres ahead of me. He also directed that I push off and land near the ball of my toes. As uncomfortable and awkward as it was, I made these corrections. I also used tempo training, which is running at competitive race pace at specific intervals. Three months later, I delivered my personal best marathon time based on these changes in my footsteps.

Correcting one’s running gait is not easy; test it out for yourself. I spent an afternoon learning Chi Running, and may months shifting my heel-strike technique to the midsole. The purpose of gait and postural correction is to achieve running effectiveness, whilst remaining injury-free and stress-free. The ideal run posture optimizes the use of our centre of gravity, as you run relaxed with little bodily tension. Chi Running and the P.O.S.E. method are recent approaches to running freely, and maximizing your running capability.

Leadership Lessons: When we learn something new, it might be useful to lean into it gradually. Fools rush in. According to Chinese philosopher Lao Tze, the journey of a thousand miles, begins with the first step. Our awkward baby steps may be just what we need to go forwards.