KP & Gang | Ng's Running Blog

跑吧！拉筋松一松

2008-05-13T10:14:00.001+08:00

来自：http://www.hkmarathon.com/marathon/chi/mcorner/topic/oct/

很多練跑的香港人都不重視熱身和伸展運動。他們肯花數千元買齊全套運動衫褲鞋襪，令自已看起來「很Pro」，卻不肯花少許時間做熱身。香港業餘田徑總會林威強主委（教練）說，很多人以為不做熱身和伸展運動沒有關係，然而問題通常數年後才浮現。林教練說﹕「他們往往因勞損弄傷了膝蓋，要花倍數做熱身的時間來做復健。」所以，今次我們請來林教練，探討熱身、伸展和降溫的問題。

熱身的目的是使人體由安靜狀態過渡到運動狀態。為心肺和肌肉於運動前作好準備。減少運動創傷機會。筆者一直以為練跑前先做拉筋。原來正確做法是先緩步跑大約八百至一千二百米，即繞運動場跑兩至三個圈，令身體慢慢適應運動量，體溫升高。這樣才會增加身體柔韌性，拉筋效果更好。林教練說﹕「要訣是每個動作維持靜止二十秒左右。千萬不要『彈下彈下』，一個不小心會令肌腱拉傷。」林教練留意到不少人熱身時會做一個背脊向後拱的危險動作，其實這很容易傷脊椎和背部。

「打工仔」空閒時間不多，林教練建議初學者每週練跑三次、要隔天跑。每次運動一小時。先來二十分鐘熱身、三十分鐘是跑步、餘下時間讓身體慢下來。如果只有三十分鐘，亦可依照這個「比例」辦。做拉筋或伸展動作時，要做齊所有主要肌肉，包括大腿和小腿的前、後肌肉、腹股溝、背部、腳踝等。拉筋時覺得有點緊是正常的。（詳見下述）

林教練說，無論跑步時覺得身體有多累，也要先讓身體慢慢冷卻下來，不能一下子就停跑，否則很容易頭暈。降溫時亦應做拉筋動作，因為跑步時身體會產生「氧債」，令肌肉積聚乳酸，也就是肌肉痠痛的元兇。所以若身體在降溫的同時仍在運動，就能讓血液帶走乳酸，減低疲勞。若到了第二天仍覺得有少許疲倦，其實是健康的現象。

不過林教練提醒大家，就算再愛跑步，最好每週也有一次做其他運動，例如游泳、踏單車、打球等。令身體不要「做死」跑步時常用的肌肉。

其實拉筋動作有很多。頭、頸、手臂也要做熱身動作。由於篇幅關係，以下介紹幾個要注意的動作：

(1) 這個動作是拉動上前臂和肩膀的肌肉。

(2) 這個動作時感到下背部有拉緊的感覺就對了。

(3) 這個動作是拉腿腱。有些人愛將一條腿放到腰間那麼高也沒問題，但要量力而為。

(4) 這是拉大腿前面的肌肉。

(5) 這個動作是鬆股二頭肌。

(6) 這是拉動小腿後面肌肉的動作。

World Asthma Day Jogathon 2008

2008-05-12T09:49:00.001+08:00

( source from PM1.blogspot.com )

What : World Asthma Day Jogathon
When : 11th May 2008
Where : Padang Merbuk, Kuala Lumpur
Distance : Approx 5km
Medals : 1st to 8th nia!

Result Men Open 5km :
21.18 - Ronnie See, Pm1 (17th)
23.39 - Khoo Yit Kiat, Pm28 (23rd)
23.40 - Zulazlan Shah, Pm43 (24th)
24.47 - Kenny Tan, Pm27
25.35 - Ryan Teoh, Pm17
31.59 - Frank Chong, Spm6
32.30 - Saiful Azri, Pm45

Men Junior Veteran 5km :
22.00 - Chin Yong Heng (12th)
25.03 - Tay Poh Chye
25.16 - Tan Ay Peng, Pm52
32.30 - Kelvin Ng

Women Open 5km :
23.42 - Eng Seok Jiun, Pm11 (2nd)

Women Veteran 5km :
25.14 - Geraldine Low, Pm31 (3rd)

i will be back

2008-05-08T09:58:00.001+08:00

start to training back, hope can improve my stamina as well...
hope slowly slowly can take participate in 5km, 10km, 21km...
lai lai lai, as a guy must have enough stamina, 认真D！临时演员都系演员黎。

long time AGO...

2008-01-28T12:52:00.001+08:00

Long time I never update this blog, long time I never take participate on marathon, long time I never practice on it.

Recently lazy to exercise...

Good luck to every marathon-mate!

KRI 12KM Photos

2007-11-20T12:08:00.000+08:00

KRI 12KM Results
Date : 18 Nov 2007
Time : 7am
Venue : Polo Ground

Men Open

Age Category 20 -29

1) Chuah Sang Cheng - 55:xx (17th)
2) Lee Tiong Hoo - 57:45 (23rd)
3) Raymond Lim - 73:25(45th)

Age Category 30-39

1) Tan Kean Peng - 53:35(20th)

Subang Jaya 10km 2007 Photo

2007-08-30T15:56:00.000+08:00

Abang Tan, 49th in this event

Not bad ah Tiong Hoo, 71th

Ah Cheng

Chuan Wen

Raymond

Subang Jaya 10K

2007-08-26T18:06:00.000+08:00

Date : 26 Aug 2007
Time : 7.30am
Venue : MBSJ
Distance : 10KM

Results :

Men open :

1) Tan Kean Peng : 45:00 (49th)
2) Lee Tiong Hoo : 46:00 (71st)
3) Chua Sang Cheng : 52:54
4) Ng Chuan Wen : 53:45
5) Raymond Lim : 57:48
6) Chuah Chin Yeong : 64:37
7) Phuah Phuay Leong : 79:07

HOW TO RUN FASTER

2007-08-20T14:35:00.000+08:00

If you don't run very fast in practice, you won't be able to run very fast in races.

At the University of Copenhagen, Danish scientists studied experienced runners who had been running 60 miles a week at a fast pace. One group was told to cut their mileage in half to only 50km a week, but to run a series of around 50 to 100 meter dashes as fast as they could. The other group continued running 100km a week at a fast pace. Runners who ran fewer km at a faster pace had a 7 percent improvement in their body's maximal ability to take in and use oxygen.

Runners who did not increase their speed in practice did not improve, even though they ran twice as many distance. Jogging slowly reduces your chance of injury, but it won't help you to run fast. You can race only as fast as you run in practice, but don't try to run fast every day. Intense exercise damages muscles. Try to run fast once or twice a week, never on consecutive days and don't run fast when your legs feel heavy or hurt.

When I trained seriously for marathon running, I thought that the runner who ran the most distances would be the best. I didn't become a great runner, but I did become an expert on injuries. My patients seldom come to me with a running injury that I haven't had.

Many top runners run more than 160km a week because their bodies have the genetic ability to withstand such abuse, but the vast majority of runners will never be able to run 100 miles a week without being injured frequently. Furthermore, running a lot of miles slowly will slow you in races. The ability to run fast in races depends more on how fast you run in practice than on how many miles you run each week. However, every time you run fast, your muscles are damaged and feel sore on the next day, and it takes at least 48 hours for your muscles to heal enough to allow you to run comfortably again at a very-fast pace. After every workout in which you run very fast, take the next day off or run at a much slower pace. Most top athletes plan their workouts so they run very fast only two days a week. The same principles apply to any endurance sport.

By Twelfth European Track Coaches Congress Acoteias, Portugal

Penang Bridge Marathon 2007

2007-06-27T15:53:00.000+08:00

Date: 24 June 2007
Time: 3:00AM
Venue: University Sains Malaysia

what the run, i give up because of knee pain...naik ambulance

st.john base

Penang Bridge Marathon 2007

what the fuck?!

Raymond's father in law

Tiong Hoo

run slow slow niar... still can capture him

lembaga lebuhraya malaysia

so paiseh, because i dont have the medal... this year medal so big...

20 May 2007

2007-05-20T17:23:00.000+08:00