Don’t know where to go or what to do to motivate yourself?
This week, various running routes and good mobile running apps are suggested.
Furthermore, several useful tips are also provided by Terence Chau, CEO of Asian Academy for Sports & Fitness Professionals (AASFP).
There's no reason for you to miss this! Check them out now!
Photo source: Bruce Yan/SCMP
Routes
Kowloon
- Tsim Sha Tsui Waterfront Promenade
Hutchison Park> Tai Wan Shan Park > Hung Hom Promenade> Tsim Sha Tusi Promenade> Avenue of Stars> Kowloon Public Pier
Distance:~3.4 km
Features: Harbour view, less high-rise building, better ventilation
Transport: Minibus- 2A, 26, 26X
- Prince Edward to Kowloon Tong
Tai Hang Tung Recreation Ground> Tat Chee Avenue> Cornwall Street Park> > Tai Hang Tung Recreation Ground
Distance: 5km
Features:Close to residential area, convenient transport
Transport: MTR- Shek Kit Mei Station Exit B2
Mini Bus- 2 2A
Photo source: Sam Tsang/SCMP
Hong Kong Island
- Bowen road fitness trail
Happy Valley Racecourse > Wong Lai Chung Road> Shing Wo Road> Lam Tong Road> Tai Hang Road> Bowen Road starting point> Bowen Road ending Point > Happy Valley Racecourse
Distance:12km
Features: Car free, various steepness available, surrounded by trees, not too hot, maybe able to see squirrels
Transport:
MTR- Causeway Bay Exit A
Tram: Last stop of Happy Valley Line
Bus: 113, 117, 170, 109
- Happy Valley Racecourse
Distance: 1370m paved jogging path
Features: Amazing view, free of charge with high quality jogging path, equipped with toilets and changing rooms, Car free
Transport:
MTR- Causeway Bay Station Exit A (10 minutes walking distance)
P.S: To avoid disappointment, remember to check whether there are any horse races before you go!
Photo source: K. Y. Cheng/SCMP
New Territories
- Tai po Tolo Harbour
University Station> Chak Cheung Street> Science Park Road> Pak Shek Kok Waterfront Promenade> Yuen Chau Tsai Park
Distance: ~6.8km
Features: river view, water machines are available
Transport:
MTR- University Station
Bus: 87k, 272A, 272K, 289K
- Shing Mun Jogging Trail
Shing Mun Reservoir Main Dam> Junction with Reservoir Walk>Shing Mun Reservoir Main Dam
Distance: 8.5 km
Feature: gentle slope
Transport:
Minibus No. 82 from Tsuen Wan (Shui Wo street) to Shing Mun Reservoir Terminus >Walk towards Main Dam for around 20 minutes > entrance of Jogging trail
Photo source:Tony Aw/SCMP
Indoor options
Typhoons are ‘frequent visitors’ in Hong Kong… But don’t let bad weather be an excuse for not doing any exercise! Search for some online exercise videos or go for an indoor jogging track!
The following sports centre are facilitated with indoor jogging track (130m-150m). Let’s see how many laps you can go for!
1. Po Wing Road Sports Centre( 19 Pal Wo Road, Sheung Shui, New Territories)
2. Tin Fai Road Sports Centre ( 63 Tin Shui Road, Tin Shui Wai, Yuen Long, New Territories)
3. Hang Hau Sports Centre (1-3/F, Sai Kung Tseung Kwan O Government Complex, 38 Pui Shing Road)
Photo source:Felix Wong/SCMP
Running Helpers
You will be more motivated if your running achievements are recorded! Choose your favourite apps and strive for a higher goal!
| Categories | Apps | Features |
|---|---|---|
| Adventurous
Sociable |
Endomondo
Mapmyyrun |
- Can Tag photos/ videos
- Audio coach - access to new routes added by various users |
| Simple
less is more |
Run keeper | - no extra features, keep things simple
- easy to use |
| Fun | Zombie run | - Run up to certain distance to ‘kill zombies’
- Keep you interested while running |
| Music-initiated | Tempo Run
RockmyRun |
- songs are sorted by tempo automatically
- Able to sync the BPM (beats per minute) of the music to your steps |
| Sports Brand lover | Nike+ Running
adidas miCoach |
- Can track your shoes or add shoes in settings
- Voice feedback is provided - Link to online shopping |
Photo source:David Wong/SCMP
Top tips from Terence Chau, CEO of Asian Academy for Sports & Fitness Professionals
Due to the high humidity and density in Hong Kong, running is not as simple as you think.
Terence Chou, CEO as well as a registered physiotherapist from Asian Academy for Sports & Fitness Professionals gave us the following tips:
Accouterments
- Keep things simple
An octopus card, ID card, HKD100 and a 500-750ml water bottle will be good enough
If you have loads of things with you, Terence recommends us to go to some sports centre with changing room
(e.g.: Ching Yi Sports Centre is one of the best places)
Before and After
- Eat something light (banana, biscuit or energy bar) around 1.5 hours before you go for a run to avoid low glucose level
- Avoid eating right after running; let your body cool down for at least half an hour
(Reason: A redistribution of blood is occurring within our body after exercising. If we eat at this moment, it will affect digestion and may cause sickness. )
Photo source:Oliver Tsang/SCMP
Things you may not aware
Beginners:
Costumes
Shoes:
Make sure you have a good pair of RUNNING shoes
(not mainly a good looking one or sneakers for some other sports)
Socks:
a tight one instead of a loose one for better support
Shoelaces: cannot be too tight
Clothing:
---T-shirt is not preferred, choose those with sweat-wicking fabric to regulate your body temperature better
---Shorts (above knee length) are highly recommended as sweat may limit the range of your legs
Regular runners:
Running Surface
If you have a heavier weight or not very experienced , avoid running on concrete ground as its damping effect is relatively low and may cause knee injuries easily.
On the contrary, go for some synthetic track which most sports grounds provide.
Tips for all runners:
Hydration
- It is no need to obtain extra energy from energy drinks if the duration of running is less than one and a half hour.
- Simply water or a banana beforehand will provide sufficient energy
(Some energy drinks can be in high sugar content)
If running for more than 2 hours, make sure you get hydrated.
- Avoid running at noon (12:00 p.m.-1:00 p.m.) as this period will greatly increase the chance of getting heat stroke.
- Don’t think running at night will be 100% safe. If the humidity is high (even up to 80-90%), people will also be more likely to have heat stroke.
Photo source:David Wong/SCMP
Special Reminder:
Don’t’ let lower back pain or knee pain drive you off from running!
Terence especially reminds us that if these kinds of pains are solely caused by running, it is totally curable.
These pains are known as over-use injuries and can be easily solved by some conservative treatments such as physiotherapy or exercise therapy which can strengthen our muscles.
Photo source:K. Y. Cheng/SCMP
