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Useful tips for new long distance runners

The Hong Kong Marathon attracts many beginner or “fun” runners every year who might feel nervous since they have little experience with long-distance running. We’ve invited Hong Kong’s 2016 Olympic marathon representative Christy Yiu to share some helpful advice so that on the day, runners can enjoy running safely and happily!

Christy suggests:

  • Do more training one week before the race, at least 1-2 days of practice.
  • Warm up 1 hour before the race and eat a breakfast that isn’t too greasy or fibrous even earlier than that.
  • For those who run less and aren’t used to getting up early, when taking part in 10K races that are relatively faster-paced, if you’re too full, you could get nauseous; it’s enough to eat some biscuits, bread or half a banana.
  • In the beginning, water should be your main drink. When the weather is cooler, the body loses less salt and minerals, so water is best. Drinking highly concentrated sports drinks, will actually make you more thirsty. But if it’s hot and you’re sweating a lot, you can drink sports drinks in addition to water.
  • Listen to music only through one earphone and don’t have the volume up too high. Always pay attention to your surroundings.

In addition, when running, it’s usual to have people run into you and cut you off, and it may be chaotic around the water stops. So how can you avoid dangerous situations? Let’s listen to Christy tell us about her experience!

*While competing or training, please pay close attention to your physical condition. Should you feel unwell, please seek the advice and assistance of licensed medical professionals.

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