With the Hong Kong Standard Chartered Marathon just around the corner, I want to take a moment to wish all participants-whether you’re taking on the full marathon, half marathon, or 10km-the very best of luck! By now, months of training and preparation are behind you, and all that’s left is to embrace the experience, execute your race plan, and enjoy the journey.
For those inspired by race season and considering their own running journey, I’d love to share some essential insights. Whether you’re eyeing a 10km, a marathon, or any of the many races Hong Kong has to offer, my goal is to break down key aspects of distance running and make the sport feel more approachable. Running is one of the most accessible forms of exercise, and with Hong Kong’s diverse routes and scenic trails, it’s a fantastic city to explore on foot.
Choosing the Right Footwear
In recent years, the rise of “super shoes” has revolutionised the running world, featuring carbon plates, high-reactivity foam, and a premium price tag. While these innovations have been proven to enhance running performance, they’re not a necessity for beginners. Instead, focus on getting professionally fitted for a pair that suits your foot mechanics and running style-whether you’re hitting the roads or exploring trails.
One common mistake among runners is using old, worn-out shoes. While durability varies based on mileage, most runners should replace their shoes at least once a year. Also, ensure you have about 0.5cm to 1cm of space between your longest toe and the end of the shoe-your toenails will thank you!
Perfecting Your Running Mechanics
As you take on longer distances, your running form (or gait) becomes increasingly important. Proper mechanics help distribute impact evenly, reducing stress and minimising injury risk. Key principles to keep in mind include:
- Maintaining an upright posture with slight hip flexion
- Keeping your eye gaze forward
- Engaging your core
- Staying relaxed through your shoulders Cadence(steps per minute) of 170-180
For those looking to fine-tune their technique, a professional gait analysis can offer valuable insights. Additionally, lower limb strength is crucial-many runners unknowingly have strength imbalances, which can increase injury risk. Prioritising core and leg strength will help you run more efficiently and sustainably.
Structuring Your Training Plan
Training consistency is key when preparing for a race. A structured marathon plan typically spans several months, focusing on gradual mileage increases. Tracking your progress and incorporating variety into your training will build endurance and prevent burnout. One widely used method is the 80/20 rule, which suggests that 80% of your runs should be at an easy, conversational pace, while 20% should be high-intensity efforts. A common pitfall is running easy runs too fast and hard runs too slow-so be mindful of your pacing!
The Role of Nutrition
Fueling your body properly is essential for performance and recovery. As your training load increases, ensure you’re consuming adequate carbohydrates and protein. For those tackling longer distances, experimenting with energy gels and hydration strategies during training will help you find what works best for race day.
Final Thoughts
Success in long-distance running comes down to consistency, perseverance, and a well-planned approach. Listen to your body, adjust your training as needed, and don’t hesitate to seek advice from experienced runners or professionals. The running community in Hong Kong is thriving, with groups like Midnight Runners, Gone Runners and 26 Coaching offering a great way to connect, stay motivated, and make the journey even more enjoyable. So, whether you’re lacing up for race day or just beginning your running adventure-embrace the process, enjoy the challenge, and most importantly, have fun out there.
Happy running!
Written by Sean Farnan
Current podiatrist at Hong Kong Foot Clinic Former Division 1 collegiate Sprinter Former employee at Active Feet, technical shoe fitting store.
