SPORTS
Ray's Regime
This month, our fitness expert Ray Roseman gives us some tips on exercising in the heat; and on treadmills.
‘Running in humid and hot conditions can be an excellent way of improving your fitness and stamina. However, it can also have serious health consequences if you overdo it. Here is a quick introduction on how to run safely in the heat.
- It sounds obvious, but where possible, avoid the hottest times of the day. Hard cardiovascular training shouldn't be performed during high temperatures, so schedule your run for early morning (before 10 am) or late afternoon (after 5 pm/1700 hours) to prevent dehydration.
- Wear sun lotion. It's easy to get sun burnt when you're running as the breeze you create means your skins feels cooler than it actually is. If you are exercising near the sea make sure that you re-apply your sun cream frequently.
- Wear a hat. A hat or cap will keep the heat off your neck and head and the sun out of your eyes, protecting you from wrinkles and heat stroke.
- Keep covered. Wear light clothing to avoid sunburn and if you do get burnt, slow your pace because you will dehydrate quickly without exerting much effort.
- Drink plenty of water during the day, as you will be sweating more than normal. Ideally drink three to four litres of water and always avoid drinking alcohol during the day.
Treadmill running
Due to unpleasant exhaust fumes and bad traffic congestion in Bangkok, I do most of my running on a treadmill indoors whilst living in the big city, and I set the gradient on the machine to the number ‘1’ setting to simulate running on roads. Here is some insightful advice on treadmill running from Ms Ceri Diss, a senior lecturer in Sports Studies & Biomechanics at Roehampton University in Surrey, England. Ceri was an international athlete representing Great Britain and Wales as a distance runner during the 1990’s. She writes: ‘Running on a flat treadmill indoors with a zero gradient is very different physiologically compared to running on roads and/or country outdoors. This is mainly due to air resistance, temperature and the treadmill being motorised. Jones & Doust (1996) found that a one percent (1%) treadmill grade was found to reflect most accurately the oxygen cost of running outdoors for velocities of 2.92 to 5 metres per second - that’s a pace range of 9 minutes 8 seconds (9:08) to 5 minutes 20 seconds (5:20) for a mile (1,609 metres). ‘They also found that the oxygen consumption (i.e. energy) required to run at 9 minutes per mile (9:00) pace was the same as running 8 minutes 46 seconds (8:46) per mile on a treadmill. This means that using the same amount of oxygen can result in a mile being covered 14 seconds quicker on a treadmill. Therefore when running outdoors your ability to cover a mile will require more energy.
‘There are three phases during a running stride. These are (a) Touch down – first contact with the ground, usually to the rear of the foot; (b) Toe-off – as the foot is just about to leave the ground; (c) Flight – when there is no foot contact with the ground. ‘Most treadmills are motorised and if you were to step off; the belt would continue with the same speed that it was set. When selecting a running speed on the treadmill the assumption is that the body is moving forward at that speed. However, it is possible to make small, unintentional changes to your technique, which makes running on the mill easier resulting in the belt of the treadmill moving at the selected speed; but not the body. ‘By increasing the movement of the body upward rather than pushing forward during contact with the ground, the time of the flight phase can be increased. The treadmill continues to run beneath the body and since the period of non-contact with the ground is longer, the body gains an extra period where it does not have to produce forces. This action can be considered ‘bounding’. During the extra time spent in the air, the treadmill continues to power beneath you. ‘Increasing the movement of the body upward causes a change in the direction of the ankle planar-flexion velocity (ankle push-off). As a result the gastrocneumus and soleus (calf muscles) are being trained in a different way to your normal running style on outdoor surfaces that of course do not move beneath you. Also, this change in technique can cause the upper body to move into a more upright position and the stride length to shorten. This means that the whole body mechanics have altered and if repeated regularly could cause injury and affect your outdoor performance (assuming that you are a competitive runner). ‘To conclude, treadmill running is a good form of exercise especially if outdoor conditions are extremely bad, unsafe or you really have no other option. However, be cautious when it becomes a large part of your training.’
More from Ray next month
Observer Quiz, December 2009
- ‘The First Time’ by Roberta Flack was the theme music to which 1971 movie?
- Which famous English Football player died on 24 February 2000, aged 85?
- Which famous novel carried the subtitle ‘The modern Prometheus’?
- Which BBC television historical drama serial flopped so badly that it became known as ‘the biggest television turkey of all time’?
- FINA is the governing body of which sport?
- In which ocean are the Solomon Islands?
- Who once said that ‘Youth is wasted on the young’?
- Who was the last English King to die in battle?
- How many countries border Zimbabwe?
- What is the fastest time achieved for a round of Golf on a regulation 18-hole course?
Answers:
- ‘Play Misty for Me’, directed by and starring Clint Eastwood
- Sir Stanley Matthews
- ‘Frankenstein’ by Mary Shelley (published in 1818)
- ‘The Borgias’ screened in 1980/81
- Swimming
- The Pacific Ocean
- Oscar Wilde (1854-1900)
- Richard III (1452-1485) at Bosworth Field
- Four – South Africa, Botswana, Zambia and Mozambique
- 29 minutes and 33 seconds by Steve Scott (USA) at the Miller Course at Anaheim, California on 2 December 1982 (he scored 92)
Petanque Club in Hua Hin
The new Hanuman Restaurant run by Nid and Philippe on the Pala-U Road is now Hua Hin’s centre for the very Gallic game of Petanque, which the British call outdoor Bowling (not Ten-Pin Bowling, which is always conducted indoors). There will also be a new 18-hole min-golf course on the premises by the end of December, open from 11am to 11pm (1100 to 2300 hours) daily. For further information call 085 6846771 or 089 5472057 (Thai) or visit their website at www.huahinpetanque.com E-mail: pmeeuwes@Hotmail.com
Venus Williams and Maria Sharapova clash in Hua Hin
Tennis stars Venus Williams (USA) and Russia’s Maria Sharapova will play an exhibition match at Hua Hin on Saturday 2 January 2010. The event will be held at the new Centennial Park in Hua Hin (near the Pranburi flyover) on a court surrounded by temporary seating for 4,000 spectators. The site is expected to be ready sometime this month.
The event will also feature a special mixed doubles match featuring Thailand’s Paradorn Srichaphan and Danai Vdomchoke as part of Hua Hin’s 100th anniversary celebrations.
Tickets, priced at 1,500 baht each are available from major outlets in town.
Currently Williams is ranked 6th in the world with 5,126 points and Sharapova is ranked 14th with 2,820 points by the sport’s governing body, the Association of Tennis Professionals (ATP).
Captain Marvel Lands in Bangkok
Bryan Robson OBE, England’s midfield hero and a Manchester United legend, spent the day at Harrow International School recently reviewing our facilities in his new role as Thailand Coach. After meeting with our Headmaster Kevin Riley and the Harrow England governors, he was presented with a shirt from the first ever FA Cup final in 1872. This game was won by Harrow School (known as ‘The Wanderers’) who later went on to form the English Football Association.
The figures for Bryan’s career are staggering: 90 games as a full England International with 65 of them as captain, and scorer of 99 goals for Manchester United and winner of three FA cups. His humility and patience with students and teachers alike was a credit to him and created a great impression on everyone he met.
To break your leg three times in a year as a sportsman often leads to retirement. But for Bryan, despite the injuries caused by his total commitment to tackles, continued to thrive as he constantly pushed himself through the pain barrier to achieve greatness. What made him rise above even the best of players was his ability to lead others. He didn’t need to bark at his team mates but led by example. That is why he was inducted in the Football Hall of Fame and is universally respected.
A family man, an ambassador for football and a great example to youngsters, we welcome Khun Robson to Thailand and look forward to a long and fruitful relationship as he brings his national side to Harrow for training in preparation for upcoming internationals.
EPL
December 2009
(All times shown are for Thailand)
Thursday, 3 December
Arsenal v Bolton Wanderers 02.45
Saturday, 5 December
Portsmouth v Burnley 19.45
Arsenal v Stoke City 22.00
Aston Villa v Hull City 22.00
Blackburn Rovers v Liverpool 22.00
West Ham United v Manchester United 22.00
Wigan Athletic v Birmingham City 22.00
Wolverhampton Wanderers v Bolton Wanderers 22.00
Sunday, 6 December
Manchester City v Chelsea 00.30
Fulham v Sunderland 22.00
Everton v Tottenham Hotspur 22.00
Saturday, 12 December
Stoke City v Wigan Athletic 19.45
Birmingham City v West Ham United 22.00
Bolton Wanderers v Manchester City 22.00
Burnley v Fulham 22.00
Chelsea v Everton 22.00
Hull City v Blackburn Rovers 22.00
Sunderland v Portsmouth 22.00
Tottenham Hotspur v Wolverhampton Wanderers 22.00
Sunday, 13 December
Manchester United v Aston Villa 00.30
Liverpool v Arsenal 23.00
Wednesday, 16 December
Sunderland v Aston Villa 02.45
Birmingham City v Blackburn Rovers 03.00
Bolton Wanderers v West Ham United 03.00
Manchester United v Wolverhampton Wanderers 03.00
Saturday, 19 December
Portsmouth v Liverpool 19.45
Aston Villa V Stoke City 22.00
Blackburn Rovers v Tottenham Hotspur 22.00
Fulham v Manchester United 22.00
Manchester City v Sunderland 22.00
Sunday, 20 December
Arsenal v Hull City 00.30
Wolverhampton Wanderers v Burnley 20.30
Everton v Birmingham City 22.00
West Ham United v Chelsea 23.00
Tuesday, 22 December
Wigan Athletic v Bolton Wanderers 03.00
Saturday, 26 December
Birmingham City v Chelsea 19.45
Fulham v Tottenham Hotspur 20.00
West Ham United v Portsmouth 20.00
Burnley v Bolton Wanderers 22.00
Manchester City v Stoke City 22.00
Sunderland v Everton 22.00
Wigan Athletic v Blackburn Rovers 22.00
Sunday, 27 December
Liverpool v Wolverhampton Wanderers 00.30
Arsenal v Aston Villa 20.30
Hull City v Manchester United 23.00
Monday, 28 December
Tottenham Hotspur v West Ham United 19.45
Blackburn Rovers v Sunderland 22.00
Chelsea v Fulham 22.00
Everton v Burnley 22.00
Stoke City v Birmingham City 22.00
Tuesday, 29 December
Wolverhampton Wanderers v Manchester City 02.45
Wednesday, 30 December
Aston Villa v Liverpool 02.45
Bolton v Hull City 03.00
Thursday, 31 December
Portsmouth v Arsenal 02.45
Manchester United v Wigan Athletic 03.00
2009/2010 season English Premier League Club Stadiums
Arsenal – Emirates Stadium (capacity 60,355)
Aston Villa – Villa Park (42,640)
Birmingham City – St Andrews Stadium (30,009)
Bolton Wanderers – Reebok Stadium (28,723)
Burnley – Turf Moor Stadium (22,546)
Chelsea – Stamford Bridge (42,055)
Derby County – Pride Park Stadium (33,519)
Everton – Goodison Park (40,157)
Fulham – Craven Cottage (26,300)
Hull City – Kingston Communications Stadium (25,504)
Liverpool – Anfield (45,522)
Manchester City – City of Manchester Stadium (47,720)
Manchester United – Old Trafford (76,212)
Portsmouth – Fratton Park Stadium (20,688)
Stoke City – Britannia Stadium (28,218)
Sunderland – Stadium of Light (48,202)
Tottenham Hotspur – White Hart Lane (36,244)
West Ham United – Upton Park Stadium (35,300)
Wigan Athletic – JJB Stadium (25,138)
Wolverhampton Wanderers – Molineaux Stadium (29,303)
UEFA Champions League fixtures, December
(All times shown are for Thailand)
Wednesday 9 December
Beriskag JK v PCF Moskova 02.45
UFL Wolfsburg v Manchester United FC 02.45
Maccabia Haifa v FC Girondins Bordeaux 02.45
FC Juventus v FC Bayern Munich 02.45
FC Zurich v AC Milan 02.45
FC Olympique Marseilles v FC Real Madrid 02.45
Chelsea FC v APOEL CF 02.45
FC Athletico Madrid v FC Porto 02.45
Liverpool FC v AFC Fiorentina 02.45
FC Olympique Lyonnais v FC Debreceni USC 02.45
FC Internal Milan v FC Rubin Hazan 02.45
FC Dynamo Kiev v FC Barcelona 02.45
UFB Stuttgart v FC Unirea Vrziceni 02.45
FC Sevilla v Glasgow Rangers FC 02.45
FC Olympiacos v Arsenal FC 02.45
R Standard Liege FC v AZ Aklmanr 02.45
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