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31 Okt 2017

6 TIPS FOR YOUR FIRST 10K

Pre Run



Get ready – Don’t wait until the morning to get your ready. You don’t want to take too much and be laden down but you want to be prepared for all eventualities. The plan is to pack light but be prepared! The list might include: clothing, trainers, towel and clothing for afterwards, water, snacks, plasters, muscle supports if needed, money, phone, holder for valuables, and any medication.


Good night’s sleep – Pre-run nerves are normal, especially if you are a first timer. The 5K and 10K runs are all about having fun and taking part. So try to relax as much as you can and enjoy a good night’s sleep before your run.

Event Day


Food for fuel – Plan what you will eat the day of your run and be sure to time your breakfast so you do not get cramps. Listen to your body and you will know whether you need an energy snack before your run. You may have been told to load up on carbs, but don’t forget protein is just as important.


Dynamic Stretching - Dynamic stretching, as the name implies, involves movement and muscular effort for the stretch to occur. While static stretching takes a muscle to its full length and holds it there for 15 to 60 seconds, a dynamic stretch takes soft tissues to their full length and rather than holding it, after a brief pause of 3 to five seconds, the muscle being stretched contracts and the muscles and tendons exert a force in that lengthened position. In this way we can lengthen the muscle, strengthen it in its new range, and also work on balance and coordination. It also provides a good warmup before a run.

Post Run


Hydrate - You will undoubtedly need to replace sweat with fluids after a run so what should you drink and when? Water, diluted juice and sports drinks are all good fluid replacers. If you've been running for less than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar and sodium may speed your recovery.


Live The Beat - Most importantly, HAVE FUN and #LiveTheBeat. Dance to the tunes of DJ Sam Withers from Australia at the electric finish line party. After all that running, you deserve nothing more than to celebrate the night!

So that’s how you can prepare for The Music Run™ by AIA Vitality next weekend! Best of luck and have lots of fun. Don’t forget to #LiveTheBeat while you’re at it! 

Event Details
Date: 4 November 2017 (Saturday)
Venue: KL Sports CityGates 

Open: 3:30pm
5k Run Start: 6pm
10k Timed Run Start: 5pm

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