How to run 100KM
Forty-year-old Razif “Ray” Yahya has finished both a 100KM and a 100-mile race. Get motivated as he shares what it takes to run like a proper marathoner. Some tips from the man:
1. Eat whatever you want. As long as you have a sensible diet, you won’t need to obsess about calories as much. In fact, when a race is near, you’ll have licence to carbo-load (“To stock up on glycogen,” Ray explains).
2. Be up in, not till, the wee hours. Say goodbye to nights on the lash: The best time to run in our climate is just before dawn, so you’ll be sleeping early—primary school early. “Normally, runners don’t go out late,” Ray says, “Because we have to wake up early to train.” He wakes up at 5AM on weekdays and 4AM on weekends to run, mind you.
3. Plan, plan and plan. Interested in running a marathon? Your journey starts 26 weeks prior. What about a 100KM race? You’ll need to run 100KM per week leading up to it. With that kind of pre-race work involved, you can’t simply put on your shoes and run as far as you can. It takes research, planning and strategy. “Imagine yourself while running a marathon or ultra-marathon,” Ray advises. “Plan when to drink or eat during the race. When will you consume a power gel pack? It’s all about strategy.”
4. Switch it up. Other sports and workout styles benefit running and vice versa. Ray cycles three times week (40KM each time) when there’s no race in sight (“It’s a great way to train your fitness because it doesn’t involve pounding your feet.”). He also works on his upper body strength and core at the gym, to improve his posture, necessary for efficient running. Don’t be afraid to supplement your running regime; hell, why not try yoga?
| OVERPRONATING | NEUTRAL | UNDERPRONATING |
Overpronating feet: Get shoes that offer stability.
Underpronating feet: Get shoes that offer better cushioning.
Ray’s running tips:
1. Always point your toes forward.
2. Land on the middle of your foot—not heel—“to spread the impact of your body weight”.
3. Keep your back straight “so that you won’t affect your diaphragm and thus your breathing”.
