A big welcome to all newcomers to the wonderful sport of running. We hope you enjoy your first race, and that you want to continue experiencing the satisfaction and exhilaration for many years to come.
It can all seem a little overwhelming to begin with, there is new kit to wear, shoes to choose, and funny things called gels to consume. Let us help guide you so you have just what you need for a successful first race!
So what gear do you need to compete in a Run by the Bay event?
The most important consideration for a running event, and particularly in the climate of Singapore, is comfort and moisture wicking ability. Running gear is designed to be light and breathable, which is exactly what you want.
You can start your aerobic base building by doing a run/walk plan, like the successful Couch to 5K plan. A good first week of running is three sessions of 20 to 30 minutes total of jogging/running/walking. Be sure to space your training days throughout the week to give yourself a chance to recover and rest.
Don’t worry about how fast you are running. Speed will come later once your aerobic base has improved. Just increase the duration of your runs gradually. It is important that your first runs should be completed at an effort and pace that is easy and comfortable. Most beginners don’t know what an easy or comfortable pace should be so they tend to push too hard. A comfortable pace is one you feel confident you can sustain for the duration of your run. It is better to run too slow and finish feeling like you could have gone longer or faster, rather than finishing exhausted. A simple way to determine your pace and effort is to listen to your breathing. If you aren’t gasping for air and you can talk while you’re running, then your pace is just right.
Don’t be afraid to walk. Walking breaks the run into smaller, more doable pieces. These breaks will allow you to run longer and faster. Walking breaks work best if you walk for one to five minutes.
When you finish your first run, don’t stop suddenly. Instead, walk for another five minutes to cool down gradually.
You know you can run a 5K. Maybe you’ve already finished one. But a 12.8K? But you are a new runner, so you wonder—should I?
If you’ve covered at least 4kms, 3 to 4 days a week, for 2 months, the answer is: ohh yeah! The 12.8K is where endurance fun begins. It propels most new runners into uncharted, but highly rewarding, territory: around 60 minutes of running. Hitting that hour mark will push your cardiovascular fitness skyward and increase leg strength (not to mention give you an excuse for a victory dance). Plus, the added endurance can also boost your 5K time and lead you to longer races like the half and full marathon.
Training for a 12.8km doesn’t have to take over your life. It allows you to set goals and train hard, but also enjoy the scenery and still have time to see friends.
If you would like some guidance, MetaSport have weekly coached sessions. These are group sessions that are lots of fun, with an experienced coach to give you tips and feedback. Check out our MetaSport training page for more information!
We will also be holding clinics prior to the race. These are great to learn tips and tricks that will give you confidence on race day. Find our more here.
Here’s what you can do to make sure you’re in tip top shape on race day: