Race Media

“The trail running races like the Sprint series held by Action Asia Events have always been enjoyable. I always kept coming back to them.”

 

Shek Kong, a 64-year-old retired PE teacher and a frequent participant of the Bonaqua Action X SPRINT Trail Series, will once again join the race. As a track and field, swimming and canoeing coach, Shek is sharing the tips to runners who are new to trail running.

 

1. Why would you Bonaqua Action X SPRINT Trail Series again?

I have just participated in a marathon in Japan this past March. I was going to join an aquathlon race, but I haven’t started any swimming training yet. Furthermore, the trail running races like the Sprint series held by Action Asia Events have always been enjoyable. I always kept coming back to them.

為何今年會再度參加Bonaqua Action X動感亞洲越野跑步系列賽?

我三月中去日本跑完馬拉松回來，本來水陸兩項比賽已經在4月份開始，但是我游泳訓練未開始。而且動感亞洲舉辦的越野賽路程一向都很適合我，所以我亦報名了今屆三埸比賽。

 

2. Any new goals for the race?

I noticed my muscle strength and endurance slowly weakening while my speed is also decreasing due to my age. My first goal is to complete the race safely, and I would also hope to be in the top 3 in my age group.

有設立任何新的比賽目標嗎?

隨著年齡的增加，心肺功能、肌肉力量及肌耐力全部都減弱了，每公里的速度也每年遞減。所以我參加比賽的第一目標是安全完成比賽，第二是希望在我的年齡組別中獲得首三名。

 

3. How would you prepare for this race?

For the past few weeks, I ran about four times per week, with a total mileage being 50K. One of the trainings being on a ramp, and for building muscle endurance.

會如何準備是次比賽?

在這數個星期中，我會每星期進行四次跑步，總里數約50公里。其中一次是跑斜路。另外再加上兩次阻力練習以訓練肌耐力。

 

4. Any suggestions you would like to give it to retired person or middle-aged runners that have just started trail running?

For anyone that first started trail running, they should first start with fast hikes, then slowly get themselves into 8-10km trail running trainings before participating in a 10km races. Also, trail running is a lot more technical than road running. That means if someone were to participate in a 12km trail run, that person should be able to run 15-18k on road.

 

有任何建議給一些剛接觸越野跑的退休或中年人士嗎?

凡初接觸越野賽的跑手，必需先從急步行山開始，進而在訓練時嘗試6-8公里的跑山訓練，之後再參加一些約10公里的越野賽。另外越野跑會比路跑吃力，所以若要參加12公里的越野賽事，如果練習是以平路跑步為主，必須要有完成15-18公里路跑的能力。