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)
AN ARTICLE FROM TABLA NEWSPAPER (A Subsidiary of Singapore Press Holdings)
Every runner wants to be faster, You can do it too
Picture 1 - Ashley Liew's aim one day is to do 2hr 20mins (Picture: Running in Gold Coast Airport Marathon 2011)
Last week we focused on taking the first steps towards a fitter life... via running. This week, let's look at how you can improve your running.
A good yardstick of improvement is when you can complete longer distances and/or complete your normal distance in a shorter time. Many runners, especially those who start off with 5km runs, use 10km as their target. Once they achieve that, they set their sights on the half-marathon (21km).
While the tips on the right are useful for all runners, the table below can be followed by runners who have achieved a decent level of fitness(10km runs in 50 to 60 mins). As mentioned last week, the pace at which a person can train and improve depends on his/her fitness levels. hence, an individualised programme is always the best way to gain maximum benefits.
Picture 2 - The time of the run is reflected in the computer
Picture 2 - The time of the run is reflected in the computer
Once again, I must stress the importance of not being overweight. Running requires you to carry your body weight over the various distances and experience has shown that lighter runners are much better than heavier ones.
Ashley Liew, a 24-year-old Singapore Management University student who I am currently coaching, completed Gold Coast Airport Marathon 2011 earlier this month in 2hr 41min 55sec. That's a much better time than what he used to clock when he started training for the marathon in 2009. And one of the first things he did was trim his waistline.
Liew, currently the second-fastest marathoner in Singapore, has also dropped his 10km time from 39min (2009) to 34min 30sec this year. Now that he's at his ideal running weight, he is ready to take on bigger challenges.
Note:
1. The training program that I have given is in the TABLA Paper, today.
2. For Part 2, I will be writing on the tips which will help in the improvement in running.
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.
