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MarshallCavendishM - Ben Tan

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158 pages

English

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Running is fast becoming one of the most popular sports in Asia. With the number of competitive running events on the rise and the number of participants growing steadily, it seems that more and more people are taking to pounding the asphalt on a regular basis and more of them have their sights set on the Mount Everest of endurance running events - the marathon. The marathon is a challenging event, taxing not only the body but also the mind, and not training properly could be detrimental to the runner. Allow Dr Ben Tan, Singapore's 3-time Sportsperson of the Year and one of Singapore's fastest runners, show you the inner workings of prepare yourself for a marathon. Learn what it takes to get your fitter, faster and running the best you can. Get advice from top trainers, sports doctors and scientists and learn how to avoid injury and how to properly care for your body. Take advantage of Dr Ben Tan's personal experience and the advice and experience of Singapore's top endurance athletes.

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Publié par	MarshallCavendishM
Date de parution	01 septembre 2009
Nombre de lectures	0
EAN13	9789814484473
Langue	English
Poids de l'ouvrage	4 Mo

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2009 Marshall Cavendish International (Asia) Private Limited Reprinted in 2011
Cover image: Elements by the Box
Contributors page: All images by Elements by the Box except 7,8,10,16,19 (contributors own) Courtesy of Dr. Ben Tan: 5, 33, 83-84, 129, 134, 136, 137 (right), 138, 140 (bottom left right), 141, 142, 143, 158 Courtesy of Singapore Footcare Centre: 186 (top left right), 191 Illustrations by Anuar bin Abdul Rahim: 39, 43, 85, 86, 98, 135 (right), 140 (top), 146, 159, 161, 186 Leslie Tan/REDSPORTS. SG: 29 Renaissance Pictures: 137 (bottom left), 135 (left) All other images by Elements by the Box
Models: Adele Ang, Chee Wai Siong, Benny Goh, Malia Ho, Daniel Ling, and Ben Tan
Design concept and art direction: Lock Hong Liang
Published by Marshall Cavendish Editions
An imprint of Marshall Cavendish International
1 New Industrial Road, Singapore 536196
All rights reserved
No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner. Request for permission should be addressed to the Publisher, Marshall Cavendish International (Asia) Private Limited, 1 New Industrial Road, Singapore 536196. Tel: (65) 6213 9300, fax: (65) 6285 4871. E-mail: genref@sg.marshallcavendish.com . Website: www.marshallcavendish.com/genref
The publisher makes no representation or warranties with respect to the contents of this book, and specifically disclaims any implied warranties or merchantability or fitness for any particular purpose, and shall in no events be liable for any loss of profit or any other commercial damage, including but not limited to special, incidental, consequential, or other damages.
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Marshall Cavendish Ltd. 5th Floor 32-38 Saffron Hill, London EC1N 8FH Marshall Cavendish Corporation. 99 White Plains Road, Tarrytown NY 10591-9001, USA Marshall Cavendish International (Thailand) Co Ltd. 253 Asoke, 12th Flr, Sukhumvit 21 Road, Klongtoey Nua, Wattana, Bangkok 10110, Thailand Marshall Cavendish (Malaysia) Sdn Bhd, Times Subang, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000 Shah Alam, Selangor Darul Ehsan, Malaysia
Marshall Cavendish is a trademark of Times Publishing Limited
National Library Board Singapore Cataloguing in Publication Data
Tan, Ben.
Run for your life! : the complete marathon guide/Ben Tan. - Singapore : Marshall Cavendish Editions, 2009.
p. cm.
eISBN-13 : 978 981 4484 47 3
1. Marathon running. 2. Marathon running - Training. I. Title.
GV1065
796.4252 - dc22 OCN433413478
Printed in Singapore by Times Printers Pte Ltd.
To the growing running community in Singapore, including my regular training partners who kept me company and encouraged me on my long runs, and pushed me during intensive workouts.
To my 13-year-old German Shepherd, Draco, who paced me on my 12 km runs during his hey days.
And last but not least, to my lovely wife, Alison, who once believed that completing 2.4 km would kill her, and now regularly participates in local and overseas distance races together with me.
FOREWORD
CONTRIBUTORS
INTRODUCTION

1. WHY RUN? Significance of the marathon and the benefits of running
2. THE HUMAN RUNNING MACHINE How a runner s body works and adapts to become faster
3. MEASURING YOUR PERFORMANCE Understanding fitness tests for distance runners and how to use them to your advantage
4. THE TRAINING PLAN Structuring a holistic and integrated training programme
5. RUN LIKE A KENYAN Attaining the ideal running form
6. NUTRITION FOR DISTANCE RUNNERS How to feed your body before, during, and after a race
7. WEIGHT MANAGEMENT FOR OPTIMAL PERFORMANCE Working towards your ideal racing weight safely
8. RACE STRATEGY Planning and executing your race plan for the marathon
9. STAYING INJURY-FREE Common running and heat injuries, and how to prevent them through supplemental training and preventive exercises
10. RUNNING GEAR Picking the right running shoes, clothes, and electronic gadgets to make you go faster
11. AMAZING OVERSEAS MARATHONS-CUM-HOLIDAYS Our recommended list of overseas must-do marathons

APPENDIX 1 - 12-WEEK TRAINING LOG
APPENDIX 2 - SINGAPORE, MY TRAINING GROUND
APPENDIX 3 - RACE ETIQUETTE
September 2008, Berlin. Daniel Ling (2007 Singapore Marathon champion) and I had just completed the Berlin Marathon earlier in the day. Dr Ben Tan ran in the same marathon, finishing the race in 3:01:15. Certainly impressive for a 40-year-old medical doctor and former sailor, with no background in track and field. To top it off, he had dengue fever only a month earlier!
As a running coach, I thought it was a matter of time before he went under three hours. Almost all the Singaporeans who took part in the Berlin Marathon arranged to have dinner that evening, and that was when I first got to know Ben. It was then that I invited him to train with Daniel and I, with the aim of going sub-3 at the Singapore Marathon just two months away. Being the athlete that he is, Ben accepted my challenge, and started training.
Despite his busy work schedule, he joined Daniel, my Hwa Chong Institution runners, and I each Saturday evening for workouts. On the other days, he trained on his own or with his regular training partners. Ben s determination, systematic approach, and focus were evident during training. I could see why he is an Asian Games and four-time Southeast Asian Games gold medallist in sailing, and three-time Sportsman of the Year. He understood and absorbed training concepts easily. He could process information, adapting and customising it to his needs. So it was no surprise that Ben comfortably ran a sub-3 (2:56:20) at the 2008 Singapore Marathon, even though it was much hotter than in Berlin!
I ve dedicated my life to running, and it is worth every minute that I spend on it. The desire to reach one s potential, hard work and know-how are the necessary ingredients. Nothing beats the feeling of completing your first full marathon, or knowing that you ve given it your best. I know Ben understands this, and that is why he has chosen to share his journey towards a sub-3 with others through this book.
Dr Ben Tan is a sports physician, and he makes full use of his sports medicine and sports science training to squeeze every ounce of performance from his body. His systematic and holistic approach will certainly help other runners fast track their progress towards their personal goals. Ever the team player, Ben has also roped in the best experts Singapore can offer in various aspects of running - the collective knowledge base makes this book highly comprehensive, balanced, and holistic.
Whether you are a 3- or 6-hour marathoner, I personally feel you can make a breakthrough and significantly improve your time by applying the methods from this detailed and meaningful book. Along the way, you will also find yourself setting personal best times for your 2.4 km, 5 km, 10 km, 15 km, and half marathon times as well!
With this book, you too can bask in the glory of achieving your personal best!
Murugiah Rameshon
National record holder for the marathon (2:24)
Winner, Singapore Marathon, 2008

AUTHOR
Dr Ben Tan started his sporting career as a sailor at the age of 11 and went on to become an Olympian (1996), Asian Games Gold medallist (1994, Hiroshima), and four-time consecutive Southeast Asian Games Gold medallist (1989, 1991, 1993, 1995). His first book, The Complete Introduction to Laser Racing , was hailed by Yachts and Yachting magazine as the Best Laser Racing book ever! Considered the Bible for Laser sailors worldwide, the book has been translated into Chinese, Japanese, and Polish. Singapore s three-time Sportsman of the Year (1991, 1994, 1995) retired from sailing in 1996.
Dr Tan took up distance running only towards the end of 2002, finishing his first marathon in 5 hours 35 minutes. Morphing from a 78-kg strength athlete that is requisite of a Laser sailor, to a lean 63-kg distance runner, Dr Tan not only achieved his aim of completing the marathon in less than three hours (2:56:20) at the 2008 Singapore Marathon, but also had a podium finish. En route, he qualified for and competed in the 2007 Boston Marathon (3:19:04), 2008 Berlin Marathon (3:01:15), and 10 other marathons.
Dr Ben Tan graduated with an MBBS in 1991 and obtained his masters in sports medicine from the Australian Institute of Sport and University of Canberra in 1997. As deputy director at the Sports Medicine Research Centre (Singapore Sports Council), Dr Tan expanded the Sports Council s Sports Science services to the benefit of our national athletes. The pioneering doctor then chaired a workgroup that established sports medicine as a medical subspecialty in Singapore. Currently, Dr Tan is the head senior consultant sports physician at the Changi Sports Medicine Centre (CSMC) and concurrently the medical director of the Singapore Sports Medicine Centre. He is a published author in peer-reviewed sports medicine and sports science journals.
In 2003, Dr Tan chaired SingaporeSailing s High Peformance Sailing Committee that installed the training and competition framework that has produced Singapore s World titles (14 to date in sailing). In 2007, Dr Tan chaired the Sports Safety Committee that established Singapore s current national sports safety guidelines. Dr Tan is also the vice-chairman of the medical commission of the International Sailing Federation, deputy president of SingaporeSailing, the vice-chairman of the medical committee of the Football Association of Singapore, member of the Singapore Sports Council and the Singapore National Olympic Council (SNOC), chairman of the SNOC Athletes Commission, and the sports patron of the Singapore Disability Sports Council. His contributions to sports have earned him a Public Service Medal (1993), Public Service Star (1995)