Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
A review on Run for your Life - The Complete Marathon Guide
A book involving sports scientists, nutritionist expert, top trainers and coaches.
I remember doing the Kuala Lumpur Half-marathon in the year 2009. Just before that, Dr Ben was calling me from Singapore and discussing with me on strategies to win races and training program. These are the three chapters that I gave my opinions on before he wrote the book.
Besides me, he was engaging another 19 experts, who have been in the sports field to share their inputs before he wrote the book on 'Run for your Life'. It must have been a tremendous effort indeed! On that year 2009, Dr Ben Tan came in third in the men veteran category in the Standard Chartered Marathon (Singapore). Having said that, I would like to write the essence of the book so that people who are runners are aware of this book which will assist in one's training program.
The first chapter starts with the question of why we should run. I would summarise this by saying that the heart is a powerful pump that pumps blood to the extremities (head and feet) and the central system (lung and heart). By doing some sessions of running per week, one enables the heart to become a more powerful pump and an efficient organ of the body. Other valuable benefits are also written in the book. This section of the book was written by Dr Tan Peh Khee, who was doing some sessions of runs with us in the year 2009. I also remember Dr Tan Peh Khee as a passionate person who believes in running.
Dr Tan Peh Khee - An avid runner formerly from Raffles Junior College
Dr Tan Peh Khee - An avid runner formerly from Raffles Junior College
There are other chapters in the book that discusses many things pertaining to running, for example, like a human being as a running machine.
One of the chapters focuses on measuring one's fitness parameters. Daniel Ling and I presented this topic for our professional sharing to the Hwa Chong PE teachers and 4books were bought on that day. The Big Four discusses on factors that determine how well a distance runner performs and on many tests that are available. The book discusses on maximum oxygen uptake, lactate threshold, running economy and video gait analysis. These are important factors that a runner need to know if he or she wants to do well in running.
In layman's term, maximum oxygen uptake is the amount of oxygen a person can inspire in the body and use the oxygen to the working muscles as much as possible while exercising at a high intensity. It means that a sedentary man who exercises frequently can improve his/her stamina by doing exercise frequently (minimum 3-5 times per week). The higher the maximum oxygen uptake, the higher is the performance in endurance. To find out how the test is conducted, one can read the book to find out more.
Next, the book also talks on lactate threshold. When a person run fast at a high intensity, lactic acid is produced in the body which will hamper our performance over time. There is a need to find out at what running speed that onset of blood lactate does not affect running performance, in order to sustain a speed which enables one to do a good time, according to one's fitness. Details of the test are found in the book.
Recent research has shown that everything remaining constant, the one that allows one to keep breaking the world record has a connection to our running economy. Running economy helps us for easy runs, moderate runs and during the race. A relaxed muscle has been found to use less oxygen as compared to a tensed muscle. Hence, the oxygen consumption will go directly to the working muscles to enable one to go much faster. Details of this are in the book.
Lastly, of the Big Four, the video gait analysis informs one whether he or she is jumping while running. During a run, one may be moving the hips or shoulders unnecessarily. Sports Physicians are having this technology to help one to identify and make recommendations to change one's gait in order to run economically and not to get oneself injured. By correcting the faulty technique, one is able to run efficiently. I also think that one of these days due to the gait analysis, the world record for the marathon will go under 2hrs. This is my prediction. In the past, we did not have this technology. Now we have this and it is a blessing to the present generation.
The other chapters discuss on a training plan and target setting. How to train for a marathon with a minimum mileage and with less time are taken into consideration. How to pace oneself during the run and how the intensities can be manipulated are discussed. How can one train throughout the year are all discussed in detail.
The other chapters discuss on what nutrition to take so that one is able to perform better. In this chapter, I explain in short on the vegetarian diet that I took to attain 2hr 24min 22sec for the SEA Games. The importance of fluid intake is also discussed. A topic on weight management to improve performance has been also elaborated.
Race strategies and staying injury-free are discussed in chapter 8 and 9, respectively. When injured, how to manage and prevent is also shown in pictorial forms and in writing. Very good tips to do stretching and strengthening exercises are all shown in pictorial form so that one could visualise how to do them before and after a run.
What shoe to take and offer advice if you have a problem are discussed in some chapters. Most importantly, how to come up with a running log is shown so that one is able to do well in running is presented.
Having said that, I believe that getting a hold of the book is a good idea rather than my mere words and explanation on Run for your Life. In short, I believe that those who purchase the book will find some answers to their running directions.
About the author - Dr Ben Tan
Dr Tan took up distance running only towards the end of 2002, finishing his first marathon in 5 hours 35 minutes. Morphing from a 78-kg strength athlete that is requisite of a Laser sailor, to a lean 63-kg distance runner, Dr Tan not only achieved his aim of completing the marathon in less than three hours (2:56:20) at the 2008 Singapore Marathon but also had a podium finish. En route, he qualified for and competed in the 2007 Boston Marathon (3:19:04), 2008 Berlin Marathon (3:01:15), and 10 other marathons.
Currently, Dr Tan is the Head & Senior Consultant Sports Physician at the Changi Sports Medicine Centre (CSMC) and concurrently the Medical Director of the Singapore Sports Medicine Centre. He is a published author in peer-reviewed Sports Medicine and Sports Science journals.
By Narayanan
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
