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"If you clearly know your goals, you can overcome any difficulties." This is the motto of Jonny Lai Hok-yan, a Force member and former record holder of Hong Kong Marathon, for his sport.
Jonny regards running as an easy job. He has been participating in different types of running races since 2003. He also represented Hong Kong in the 2009 East Asian Game and the 2011 Asian Game in Guangzhou. He owes his running achievements not to his running talent but to his hard training. Learn from Jonny's experience: If ONLY we know our goal clearly and work hard for it, you and I may become the next record holder of Hong Kong Marathon.
Jonny has given us the following simple and practical running tips:
Building up a strong body
To build a good foundation for running, we need to build up our body. For Jonny, doing weight training once or twice a week would ensure adequate physical strength to cope with longer distances and to run faster.
Going step-by-step
Running fast is not the proper way to practice running. Jonny says we should love running first before we can develop a good running habit. With our body gradually getting used to our speed and breathing, coupled with adequate physical fitness, we would have better strength for a higher level.
Setting a clear
goal
Apart from having good physical health and good running habit, we should set a clear goal for ourselves. This would help us manage our time and achieve our goal. Jonny also reminds us not to set an impractical goal so as not to give up easily.
For those planning to start marathon training, a workshop, "Marathon Running with Pleasure", will be held on October 26 from 7 pm to 8.30 pm in Police Sports and Recreation Club. Personnel Services and Staff Relations Branch and Police Athletic Club have invited Dr Louie, Lobo Hung Tak, Associate Professor, Department of Physical Education, Hong Kong Baptist University, to speak on practical running knowledge. Force members and their families are welcome.