I’m no expert in horizontal running, and definitely not in running vertically. I have tried running up the stairs to pick up the forgotten umbrella, but I certainly have not tried running 73 storeys (all 1336 steps) at one go! Enrolling into a vertical marathon was entirely by chance. Ok, peer pressure had something to do with it, peppered with a touch of curiosty. I signed up for this vertical marathon more than a month ago, but only took the race seriously on the last week before the race.
It was a bit too late to build up the leg muscles, so I was hoping that my tai ji practice will not fail my legs (see how Tai Chi helps in building strong legs here)! The last week of “training” was more focused to find any technique I could use to run up the stairs with less effort. So here are some of the tips which I hope you might find useful.
1. try it out!
You’ve got to try it out to find out what you’re getting yourself into! I have to say I’ve tried it out too late, but my legs were holding up, so that was quite a consolation.
2. finding a tall building
It might be difficult to find a 73 storey building. The swissotel is the highest in South East Asia! But you don’t have to find a tall building. Just do repetitions. Say you found a 12 storey building, just do it 6 times. Or for a 25 storey building, do it 3 times etc. The key is still No. 1, you’ve got to try it! Doing 6 storeys only is not enough.
3. pit stops
If, like most of us, you can’t find a 73 storey building, you will be faced with pit stops – times when you need to go down those floors that you have climbed up. These pit stops are actually really useful breathers! Gives the legs some rest as well. As with formula ones races, you can actually optimise the number of pit stops and where you choose to stop, so that you get just sufficient rest but still able to climb all the way to the 73rd floor in good time.
4. upper body vs lower body
For vertical marathons, having a higher proportion of weight in the upper body does help the upward momentum. Failing to change weight proportions in a short period of time, chi running offers some useful guide. It proposes an upward swing of the arms, sort of like (almost!) punching your chin. But to get that right, you’ve got to time it well with your upward momentum as well, which leads to…
5. rhythm
Get the rhythm right, and your run will be more effortless. Make sure the upward momentum of your arm swing coincides with the upward momentum created by your legs. This is the whole body movement that tai ji is trying to teach as well.
6. pull those railings!
Use the environment. If you can time your upward lift by pulling yourself using the railings, you will diversify the use of your muscles from legs to arms, that is if your arm is strong enough!
7. reduce weight
The lighter you are, theoretically there’s less weight to lug around. Of course, you do need those heavy muscles to bring you up, so there should be an optimum point of muscles to weight ratio. I didn’t have time (or can’t be bothered!) to do this.
8. drink/eat before the race
You will need something to eat to give you enough energy to reach the top. Not too much so that you’ll throw up! A banana or 2 should be more than sufficient. You’ll also need some fluids. Again not too much such that you have water swimming around in your tummy! Just be sensible. (I found out the hard way. Too much food, and too little water. Made me wanted to puke and gave me a headache…)
9. during the race
Forget everything and just have fun!
10. after the race
Collapse on the floor, enjoy the view, take some pictures, make some friends. Congratulate each other. You might not want to hug each other, but some handshakes will go down well. And finally, take the lift down to ground floor. Or the helicopter if you’re lucky enough!
If you think this is worth sharing, do share it with your friends. Thank you for reading.
Related posts:
3 Comments
I just signed up for the 2010 vertical run. Here’s the thing:
1. I signed in alone. No peer pressure, no company at all.
2. I am obese
3. My last marathon was the BEnjamin Sheare’s Bridge Run in 2003(completed 21km)
4. I signed up simply because i feel like i need to do this.(a bit silly i know)
After signing up, i have this “Oh no!! What have i done” feeling. But what the heck. Now started some small training just to make sure i survive and complete this run. Some help/coaching might be useful though. hehe.
Good luck Faizal! Hope the tips help.
Sounds like fun!
London Photographer recently posted..How To Run A Marathon
One Trackback
[...] My “friend” who coaxed me into doing the Vertical Marathon ditched me on the day of the marathon, and I didn’t even want to do it in the first [...]