Qustions about running in CTRRA races and events: |
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Qustions about running and personal maintenance: |
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Qustions about training: |
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How do I register and enter a CTRRA race? |
Normally the CTRRA race events are divided into two categories; (1) the competitive race category and (2) the recreational or non-competitive race category. First, read the race information and regulations carefully and note the different race events.
Next, decide whether or not you would like to participate, and if so, for which event. To enter a competitive race, you are required to fill out the entry form and make the entry payment (enclose the entry form and entry payment fee inside an envelope and mail it to the CTRRA).
For on-line registration procedure, please fill out the on-line entry form and at the same time make the credit card payment on-line so as to complete the registration (receipt and race entry notice for on-line entries can be printed out by yourself). Registration by telephone is not permitted.
After registration has been completed, you will receive your check-in notice in the mail at least three days prior to the race event. Please pick up your race number and package according to the schedule and location indicated on the notice.
On-line entries will not receive a separate check-in notice in the mail. Instead, please refer to and use the notice during on-line registration. If you are unable to print out the notice, please make sure you remember the notice number when checking in.
For recreational or non-competitive events, checking in beforehand will only be necessary if payment is required or for other special circumstances. Generally, one can register and enter recreational or non-competitive events at the site of the event. Nevertheless, these fun runs still follow the standard rules applied for competitive races.
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How do I take care of my clothing and belongings at CTRRA races? |
The CTRRA ordinarily provides services for looking after the clothing or belongings of runners participating in the competitive events, but the personal belongings bags which are used must be those bags exclusively used by the CTRRA (the personal belonging bags can be purchased at the site of all CTRRA events).
The personal belongings bags will be marked with the participant's race number when handed over for storing. After the race competition, bring your race number with you to pick up your bag. Please take full responsibility for looking after all of your own valuables.
No services for looking after clothing or belongings will be provide for recreational or non-competitive events.
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What is meant by "checking-in by post"? |
"Checking-in by post" is when the individual or group entry makes a payment to have the race package mailed by post. This payment must be made together with the race entry payment at the time of registration. When "checking-in by post", there is no need to directly report and pick up the race package (race number, chip, t-shirt, etc.) beforehand.
For those who have paid the "checking-in by post" fee, three days before the race event, the CTRRA will mail the race package (race number, chip, souvenir articles, etc.) to the address indicated on the individual or group entry.
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How do I choose the right kind of shoes for running? What about socks? |
Runners should select and wear shoes that are specifically made for running or marathons. Tennis shoes, sneakers or heavy weighted sports shoes are not advised. The shoes that are made specifically for running or marathons emphasize resilience and elasticity and help protect your feet.
When purchasing running shoes, make sure you buy a pair of shoes that will properly suit your feet. If you purchase a pair of shoes that are not right for your feet, besides wasting your money, your feet will become uncomfortable and you will greatly increase your chances of injury. Everybody has different types of feet and varying degrees of pronation. That is why most of the well known shoe manufacturers have a wide assortment of running shoes. Do not rely on a sales clerk to advise you what shoes are right for you. Try to obtain some understanding about your feet and running shoes from reliable sources of information, such as running magazines and related websites.
For socks, thick socks are not advised. Chemical fiber socks made for running help dry out the perspiration and cotton socks are not suitable for marathons and long distance running.
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Should I wear a hat when running? |
Wearing a hat will help block out the sun or rain, and also keep your head warm during the winter. But, make sure you select a hat that is waterproof, can dry out the perspiration, or will be able to keep you warm (depending on the climate conditions). In wintertime, a pair of gloves will also help keep you warm.
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How much water should one drink before a race and during a race? |
For a typical race, about 30 minutes before the race start, one should drink 150-200cc of water. During a race, one should drink fluids approximately every 5km, each time approximately 50-100cc (two servings at the water stations).
If the race is a half-marathon or full marathon race, then two hours before the race one should start replenishing themselves with portions of 300-500cc of water or sports drink, and during the race one should drink water every 5km as well as sports drink to replenish lost salts.
In hot weather, sponges used to wipe the face and neck areas are a good way to lower the body temperature (proper replenishment helps reduce the chances for heatstroke or heat exhaustion taking place), and at the same time help bring about a much better race result (the amount of water replenishment may vary according to each person's conditions or requirements).
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What do runners ordinarily eat? Anything special? What about right before a race? |
Runners, just like everybody else, should eat a balanced diet and drink lots of fluids. After you have gone on a run, you should take in an appropriate amount of food and drink to meet the demands for recovery.
About one week before a big race, to enhance your performance, you may consider taking in more amounts of proteins, iron, or meats, and then a couple of days before the race, ingest a greater proportion of carbohydrates, rice, whole grains, etc. On the day of a race, it is recommended to eat a meal a couple of hours before the race, but not too large or heavy. Keep away from fats, oils or easily fermented foods, and at the same time, stick to carbohydrates.
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Why have I gained weight after I started running instead of lost weight? |
There may be a number of reasons why your body weight has increased after you started running. Just as it takes some time to get used to changes in your appetite, your body may still be getting used to changes in your running load.
Naturally, at first, you may not be losing weight. But, if you start running at a quicker pace and a little more relaxed, you will begin to notice that you are losing weight, especially if you run at least four days a week and each time for a distance of at least 5km. Running at a distance of at least 10km will be even more effective.
For some runners, even though they have not lost any weight, they still look slimmer or obtain a better looking figure due to changes in their body's percentage of muscle and fat. By being patient and consistent with your running, you will begin to notice that you are looking and feeling better and better.
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After running, why do I often feel muscle soreness? |
Muscle soreness could be due to a number of reasons, such as not warming up before a race or improper running form. Or, if you are a beginner, your body may just be reacting to not having used certain muscles for years.
It's perfectly normal to feel sore a day or two after a hard workout, or after a long run or a race. But, If your muscles constantly ache from running, including easy running, try some relaxed stretching or cooling down after a hard workout or race, or consider some swimming to help soothe any aching muscles.
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What type of surface should I run on? |
Generally speaking, grassy or natural surfaces will have less of an impact on your feet while road surfaces or man-made surfaces, asphalt road, etc., will enable you to enhance your speed. But, be aware that running on hard and uneven asphalt will have a larger impacting force on your legs and feet (warming up before a hard workout or race is an excellent way to limit the after affects from running on a hard surface).
Running on both hard and natural surfaces with varying types of terrain will give you the added benefit of working and strengthening more muscles and helping reduce the chances of having an injury.
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When is the best time to run? Mornings? Afternoons? Evenings? How much running each week? |
Running should accommodate each individual's own working schedule and free time. It's okay to run anytime of the day. In general, mornings are typically a good time to do some relaxed running or patient drills, nothing too strenuous. If you have some free time late in the afternoon or evenings, then you can consider some more fast-paced running or trying a workout like interval training (several repetitions of hard running with some easy running for recovery in-between the repetitions). This will help enhance your speed. But, be careful not to overdo it at night, otherwise you may have difficulty sleeping.
As a general rule of thumb, running at least 4 days per week and each time at a distance of at least 5K or for a period of time of at least 40 minutes would be recommended. Try not to take more than 3 consecutive days off, otherwise you may start to lose some of the fitness you have gained and have to start all over again to reach the same fitness level.
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I have never run a marathon before, but I want to run a marathon within one year. Is it possible? Even if I have never run longer than 10KM and even if my best 10KM race time is 55 minutes? How would I train? How to predict my marathon finish time? |
Training for a marathon requires a period of at least three months of training divided into different stages.
The first month emphasizes patience and perseverance in which you run at least 4 days per week, each time at a distance of 10-12KM plus one long run of 15KM.
The second stage of training focuses more on picking up your speed or pace, but keeping the same weekly running load as in the first stage.
And the third stage of training focuses on improving your stamina and endurance by increasing the running load to 5 or more days per week and each time at a distance of at least 10KM, including a long run of more than 21KM. A 25KM run at a steady pace would be highly recommended two weeks before the race.
If your best 10KM time is 55 minutes, you should be able to finish a marathon in less than 4 and a half hours and if your best 10KM race time is around 50 minutes, your marathon finish time may be somewhere in the neighborhood of 4 hours and 10 minutes. Remember to run more than 70KM per week and at the same time get plenty of rest. Running and rest are both part of the training program.
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How can I enhance my speed in the short term? How can I increase my stamina? |
One way to enhance your speed in the short term would be to go to the track and try what is called "interval training".
For interval training, after warming up with some easy running or jogging, you need to alternate running fast laps around the track with slow recovery laps or "intervals" in between. For example, if you run one lap (400m) fast, and then a recovery lap, and then repeat the process 5 more times (fast lap followed by recovery lap), that would be a total of six 400m intervals, or "6 X 400". Even though your legs will become more and more tired as the workout progresses, it is very important that the times of your fast laps are more or less the same (a few seconds within each other).
If you are not used to interval training, it would be a good idea to gradually build up the number of intervals of your interval workouts. You can vary the number of intervals as much as you like (2-8 or even more), or the distance as well. For example, an 8 X 400m interval workout would be eight 400m fast laps with one recovery lap in between, or an 4 X 800m interval workout would be four 800m (two consecutive fast laps) with one recovery lap in between.
You don't need to run intervals workouts more than once or twice a week and make sure you cool down with some easy running or jogging after the workout is finished. As mentioned previously, interval training is a good way to enhance speed in the short term or a few weeks before a big race, so it doesn't have to be part of your running or training program throughout the year.
For increasing your stamina or endurance, try to do some long runs (more than 21km) once a week on your free days or weekends. Also, running these long runs with other runners who have the same goals or ability as yourself can be of great benefit to everybody and help keep you motivated. No matter your preference, running with a group or running on your own, there is no need to run these long runs at a fast pace.
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Running uphill or up stairs enhances strength, but what about running downhill? |
Running up hills and slopes of course will help increase your strength, but when running downhill you will be adding a great deal of stress to your ligaments and joints. Try to select a long and gently sloping hill for your uphill running, and when running downhill, try easing or loosening up your body instead of quickening your pace.
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Should I do other types of exercise (cross-training) with running? |
Lots of runners enjoy cross-training or participating in other sports. Biking, hiking and swimming are all great forms of complimentary exercise to build up your fitness and strength, and yoga can especially help your flexibility and breathing so as to harmonize your overall endurance.
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Is it a good idea to join a running association or club? |
There are a number of reasons why it would be a great idea to join up with a group of fellow runners. For instance, running with a running association gives one the pleasure of participating with runners from all walks of life and running experience, or receiving advice and encouragement and helping motivate others, finding others who have similar running goals and ability, avoiding monotonous running routines, improving your patience in reaching your goals and so on.
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