The best way to welcome the Year of Dog is to participate in the Hospital Authority New Year Run 2018 on 25 February. With a new course starting and ending at Hong Kong Sports Institute (HKSI), let’s check out what it looks like and how to prepare for the race with Yeung Kam-hung, a veteran runner and Senior Electrical Technician in Prince of Wales Hospital.

Yeung suggests that a three-to-four-kilometre slow run training in addition to the length of race helps boost endurance. Simply put, 13km training is preferable to a 10km runner. Besides, planking improves running speed and form by working hips, calves and hamstrings as well as improving endurance and control of body. Cross training that includes low-impact activities, like swimming can help avoid injury due to muscular imbalance.

The final week before New Year Run is about rest and short easy runs to stay loose. Halve the training frequency and intensity and suspend fitness training. Runners are also encouraged to do a site visit before the race day to familiarise yourself with the route. Given the race starts in the morning, night runners can consider shifting to morning run. On the race day, a tight-fitting long running suit can keep you warm in cooler weather. Moreover, a 20 to 30-minute warm-up primes your muscles for peak performance by increasing core body temperature.