Posted by admin on 17 May 2010 | Filed under Run Clinics
Hey guys,
It’s been a memorable training journey the past 7 weeks. And this is the last week to go before the actual run takes place this Saturday! Aren’t you excited? Because we all are. And we can’t wait to see you at the starting line. Continue to build up that stamina and trust in God to see you through the 5km prayer run. Here’s this week’s training schedule. Have a great training and we’ll see you on RunNat Day!!
Posted by admin on 10 May 2010 | Filed under Run Clinics
Here’s this week’s training schedule. Have a great training and we’ll see you again next week!
Monday
Tuesday
Thursday
Saturday
Week 7
9/5 – 15/5
15 min run
5min walk, 25min
run/walk, 5min walk
5min walk, 25min run/walk, 5min walk
5min walk, 45min run/walk, 5min walk
Cross-training: Resistant training (weight training) and other discipline such as cycling, swimming, etc. The idea is to build up strength and to prevent the over-straining of the same muscle group used for running.
Posted by admin on 03 May 2010 | Filed under Run Clinics
We found this video on YouTube which we thought would be beneficial to all of us as we prepare for RunNat2010 which is only less than 20 days away. Have a look and perhaps you may get some tips on how to improve your running. And if you have some tips of your own, feel free to share them with us.
Hope you enjoyed the quick tips video as much as we did. Here’s this week’s training schedule. Have a great training and we’ll see you again next week!
Posted by admin on 26 April 2010 | Filed under Run Clinics
“Running is too exhausting for me. After a few minutes of running, I feel dizzy in the head and needs to sit down quickly to recover.”
Well, that’s cause you have not been eating right. It’s very important to eat right when you are a runner, and even if you are not a runner it is still essential to eat right to keep a healthy body. Here’s awebsite we found that highlights the diet of a runner – CLICK HERE. And here’s this week’s training schedule. Have a great training and we’ll see you again next week!
Posted by admin on 19 April 2010 | Filed under Run Clinics
Woohooo! It’s the 4th week of RunNat Training. You have made it this far and we are proud of you!
We know how hard it is to discipline yourself to keep training for the run. Each of us lead a busy life that involves our career, family, friends and personal time with God. It’s easy to come up with excuses to keep the run short, to run lesser or not to run at all – We understand the temptations. And we want to help to keep your fire burning. Here are some ways to encourage yourself to keep training, keep running and keep doing it for God!
Pray while you train for the run. If you are running alone, do your quiet time. Talk with God, listen to Him. Worship Him, praise Him. If you are running in a group, pray together and enjoy the fellowship. While you train yourself up to run for God, you can also spend time with Him and ask Him to strengthen you as you pursue His Purpose.
Listen to music. It might get boring when you start running every day. So plug on your iPod and listen to your favourite tunes. Some people focus better with music, some people don’t. Whichever suits you best. You may even want to choose some ‘power songs’ to accompany your run; the kind of songs that makes you want to run harder when you need an extra push to complete the training.
Run in a group, run with others. It gets lonely when you keep running on your own, especially if you are a people person. Take opportunity of this time to invite your friends to train with you. Besides the good exercise, you will also enjoy a good fellowship and catch up with each other. It’s like killing two birds with one stone; you get to train and you get to catch up with your buddies. It’s call multitasking.
So keep up the good work, Runners! We are praying for you. Here’s your training schedule for this week. Have a great training and we’ll see you again next week!
Posted by admin on 12 April 2010 | Filed under Run Clinics
It’s the 3rd week of training. This time round, we focus on simple running tips to ease your running process. Running involves more than just swinging our legs; it involves our body and muscles. And if we are not careful with how we run, we might injure ourselves in the process. This week, RunNat shares with you some tips on running.
Build yourself up to running shape by strengthening your ENTIRE body. You can start by making exercise your lifestyle. Go to the gym, do some squats at home, jog around your neighbourhood – do simple things that allow your body to work while you go on with your daily routine. Help your body to strengthen itself for good health and stamina.
Stretching exercise is important before you sprint and after your run. It loosens your muscles and body cells, getting your body ready for the run. It also keeps your body from being sore after the run. So remember to stretch before and after your run to keep your body running properly.
Make sure you have enough rest. Rest is essential so that your body is not too tired to keep up with your running pace. Space your training. Run on alternate days. If you have a look at our schedule, RunNat trainers have designed the training schedule to have both training days and resting days. This is so that you allow your body to recover and rest after each run.
Train your breathing; try to get into a regular breathing pattern when you run. Breathe in through your nose and exhale from your mouth. And do it slow and easy as you run. That way you won’t gasp for air in the middle of your run.
Don’t start with a sprint. Start slow either with fast walking or slow jog so that your body can build up towards your speed. Allow your body the time to pick up pace so that it can catch up with your breathing and muscle work. That way you lower the risk of suffering from muscle cramp and get to enjoy your run better.
We hope you learn a thing or two from the list of tips shared above. Here’s your training schedule for this week.
Posted by admin on 05 April 2010 | Filed under Run Clinics
Runners, welcome to the 2nd week of RunNat Training schedule.
If you have been following our training programme from last week, you would realise that your body has gotten a smoother stable stamina as you make walks and jogs part of your weekly routine. This week we focus on the importance to start slow through walking. And if this is your first time running, we strongly urge you to start slow. Leaping straight into a full sprint run might injure your muscle and cause discomfort to your body. Like the idiom goes, “If someone tries to run before they can walk, they try to do something requiring a high level of knowledge before they have learned the basics.”
So the basics of running is walking. It sure sounds simple. Anyone can walk. But not everyone can walk for long. If you go to the park, you can see people walking for just a couple of minutes before sinking into a bench to rest. Even walking requires stamina. So much more does running. So start slow… when you get a chance, walk more often. If you are taking the train, walking from your home to the nearby train station would be a good idea. If you are planning to go to the nearby grocery store, walking there would be a good training. There are many ways we can cultivate ourselves to walk a little bit more as we prepare our body to stretch further and build up on our breathing system.
Here’s your training schedule for this week. Remember, start slow. Take baby steps. Walk first, then jog slowly, pick up on space, then slow down and end your run with yet another walk. Getting into the rhythm is important when it comes to sports. Happy Training!
Posted by admin on 29 March 2010 | Filed under Run Clinics
So, our weekly Run Clinics (click here for more details) have taken flight last Saturday. For those of you who were there, keep up the good work! Training is essential before we embark on the 5km run. Whether this is your first time running or you have been running for years, training still plays an important role when it comes to preparing yourself for the 5km run. A person should never jump straight into a 5km run without prior training as this may result in injuries.
At RunNat, we see the importance of training. That’s why we have drawn up a training programme to help you through. A weekly training schedule will be posted up every Monday to help you with your training at home. Whether you are joining our weekend Run Clinics or not, this weekly training schedule is designed to help you achieve the stamina required for the 5km run. So print it out, paste it somewhere, and start your daily training too!
Posted by admin on 24 March 2010 | Filed under Run Clinics
Wooohooo! RunNat2010 is only 2 months away. We have been excited about the Run, but are we ready for it? For those of you who have not started training, sweat no more! With the launch of Run Clinics this weekend, we will train alongside you to motivate, encourage and run with you throughout the next 8 weeks to come. This week’s Run Clinics would be held at the following locations by the following trainers:
"Never doubt yourself in doing the impossible," says Keney.
Trainer: Keney Martin
Location: Bukit Jalil Park, KL
Date: 27 March 2010, Saturday
Time: 7:30am – 9:30am
Contact: 012-276 0441Read More…
Posted by admin on 23 March 2010 | Filed under Run Clinics
The programme has been drawn, the locations have been selected and the trainers are all geared up – This is THE time that you guys have been anticipating since you signed up as a Runner for God (especially those of you who will be running for the first time). RunNat Run Clinics are ready to hit the parks, so you better be there to warm up and gear up for the Run. Nothing beats a good time of exercise, training and fellowship with His People, so mark your calendars today and start training for the Run.
What are Run Clinics? It’s a training programme that we exclusively designed for all the Runners of RunNat. Young or old, male or female, married or single – if you are running for God, we welcome you to our training sessions. Run Clinics are held on a weekly basis at the selected locations all over Klang Valley. It also takes place in other states as well. There will be a qualified trainer at each location to meet up with you, to coach you during your training and to pray with you as you embark on this Run.
Is it compulsory for all Runners to attend? It is not compulsory, but we strongly encourage you to join our training. You can choose to train on your own, or follow our training programme. Whichever way, it is important to have training before you start running for the very first time on 22 May. Of course, we will be running in God’s strength. But it doesn’t mean we don’t have to prepare ourselves for it. Training is very important in the coming 2 months as you prepare to pursue the 5km for God. Running is easy; but running and praying can be a challenge.
