TRAINING

Stairway Map

 

Health Tips

 

Training Workshops

 

Step-Up for Health

 
HEALTH TIPS

Carbohydrates are the body's preferred fuel source, so focus on foods that are high in carbohydrates and low in fat, fiber and protein. Foods that contain easily-digested carbohydrates include:

Fruit

Sports drinks

Bread

Pasta

Rice

Timing is an important consideration - what you eat depends on when you eat before the competition.



Wear outfits of breathable material to evaporate perspiration.

Avoid wearing cotton sportswear; keep your clothes dry to maintain warm body temperature.

Wear socks made of thin fabric that wicks away moisture.

Bring an extra set of clothes to change into after the race.

Don't wear accessories such as necklaces or bracelets, as they can get tangled or fall off during the climb.



Indoor air is often much drier than outdoors, so even with good ventilation people can still suffer from a dry throat. If you have experienced breathing difficulties in the past, you should consult a doctor prior to the competition to avoid emphysema or asthma attacks.

Don't run and eat during race to avoid choking and stay at the water station to drink. Don't start running until you've finished. Please do not leave cups or water on the floor. If you do see water of the floor please notify the staff immediately.



The warm up gradually prepares the heart, lungs, muscles and tendons for the training session or race. It can last for anywhere from five to 60 minutes and can include:

Gentle muscle relaxation → Light jogging → Static stretching → Event specific exercises, such as sprinting or jumping over hurdles or running at race speed



Here is a checklist to help make sure you have everything organized for race day:

✓ Race bib & timing chip (must bring!)

✓ HK ID card or passport

✓ Runner's T-shirt

✓ Running shorts

✓ Sport socks and shoes

✓ Water bottle



RACE DETAILS

Carbohydrates are the body's preferred fuel source, so focus on foods that are high in carbohydrates and low in fat, fiber and protein. Foods that contain easily-digested carbohydrates include:

Fruit

Sports drinks

Bread

Pasta

Rice

Timing is an important consideration - what you eat depends on when you eat before the competition.



Wear outfits of breathable material to evaporate perspiration.

Avoid wearing cotton sportswear; keep your clothes dry to maintain warm body temperature.

Wear socks made of thin fabric that wicks away moisture.

Bring an extra set of clothes to change into after the race.

Don't wear accessories such as necklaces or bracelets, as they can get tangled or fall off during the climb.



Indoor air is often much drier than outdoors, so even with good ventilation people can still suffer from a dry throat. If you have experienced breathing difficulties in the past, you should consult a doctor prior to the competition to avoid emphysema or asthma attacks.

Don't run and eat during race to avoid choking and stay at the water station to drink. Don't start running until you've finished. Please do not leave cups or water on the floor. If you do see water of the floor please notify the staff immediately.



The warm up gradually prepares the heart, lungs, muscles and tendons for the training session or race. It can last for anywhere from five to 60 minutes and can include:

Gentle muscle relaxation → Light jogging → Static stretching → Event specific exercises, such as sprinting or jumping over hurdles or running at race speed



Here is a checklist to help make sure you have everything organized for race day:

✓ Race bib & timing chip (must bring!)

✓ HK ID card or passport

✓ Runner's T-shirt

✓ Running shorts

✓ Sport socks and shoes

✓ Water bottle