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)
Post Race Recovery - As it is important for the next race
It is good not to train for the next two weeks after a marathon. You need special guidance from someone so that the next race will not be affected.
It is actually good not to race for a month after a marathon. It is only when I did the two things that I made vast strides in running.
If you go into training in one or two days, you may feel good but you may not recover still after two weeks, thus delaying your recovery.
On the second week after full rest for a week, one could do cycling or swimming to slowly get into running. Running may cause one to get injured or not to be recovered unless one runs from the third week onwards.
When one start to rest for a long period like resting for four weeks, one will forgo the stamina buildup benefits of several months or years that had taken place in an individual's running training. Studies by Saltin et al, 1968 shows that 3 weeks of no training can take away the benefits that accrue from running. One's maximum oxygen uptake absolute value will drop by 100%, that means from 70ml/kg/min, one's maximum oxygen uptake absolute value can go down to 35m/kg/min.
On the third week, one could go into running straightaway. It is ok for one to do walk/jog training in low quantity for mileage. I usually do a 3km run first before increasing my mileage to normal training quantity. A gradual increase in mileage is important for one to go back to the usual training from the third week with some good planning.
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.
