HKU Marathon Team Prepare for your upcoming race with “Gold-standard” Assessment and Individualized Running and Performance Programs

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Are you participating in the Standard Chartered Marathon 2016?

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Do you fancy a professional running program specifically designed for you?

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Are you striving to break your personal best? Or simply enjoy running with injury-free techniques?

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Do you want to know your running-specific fitness level and training zones to optimize your potential improvement before the main event?

Our professional team at HKU’s own Active Health Clinic (AHC) at the Institute of Human Performance can help ensure your proper preparation for a successful marathon performance.

Tel 電話: 2872-1205 Fax 傳真: 2817-1974 E-mail 電郵: [email protected] Henry Fok Health and Fitness Complex, Stanley Ho Sports Centre, 10 Sha Wan Drive, Sandy Bay, Hong Kong 香港大口環沙灣徑 10 號何鴻燊體育中心霍英東康體大樓 www.hku.hk/ihp/ahc

Dear HKU Marathon team participants and colleagues,

As the 2016 Standard Chartered Marathon is approaching on 17 Jan, 2016, most of the marathon, half-marathon and 10k runners have entered their last phase of pre-competition preparation. To continue the success of our HKU marathon team, the AHC has developed a series of testing and training programs to provide professional support for your running performance. Don’t panic if you have not yet started preparing for the main event, we have everything to support you to reach your next milestone.

Marathon Assessment:

VO2 max test

Aerobic capacity is one of the most important indicators for endurance-running performance. The treadmill incremental VO2 max test with gas analysis at AHC is the “gold-standard” of aerobic capacity measurement – it provides the most accurate direct measurement of your aerobic capacity. Test results include maximal aerobic capacity (VO2 max), running economy (RE), maximal heart rate (%HRmax), and maximal aerobic speed (MAS) are all crucial determinants of your running performance. It is the best way to analyze your fitness level and prescribe the most effective personalized training program for you.

Tel 電話: 2872-1205 Fax 傳真: 2817-1974 E-mail 電郵: [email protected] Henry Fok Health and Fitness Complex, Stanley Ho Sports Centre, 10 Sha Wan Drive, Sandy Bay, Hong Kong 香港大口環沙灣徑 10 號何鴻燊體育中心霍英東康體大樓 www.hku.hk/ihp/ahc

Lactate Threshold test

Most of the endurance-running participants have experienced the effect of “hitting the wall”, where they are forced to significantly decrease their running speed in the middle of an endurance-running event. Part of the reason for this phenomenon is due to running at speeds that are too anaerobic. The AHC offers a lactate threshold (LT) test, which directly measures your lactate level at different running speeds to determine your aerobic and anaerobic running zones. The running speed at LT is particularly important for long distance runners as it provides information relating to the optimal tempo for your running race strategy. Specific programs can be tailored to individuals wishing to improve their fatigue tolerance

DEXA body composition scan

Not surprisingly, body composition is also one of the strongest determinants of endurance performance. Athlete could run significantly faster by simply losing 1 or 2% of body fat. The AHC is equipped with a Dual Energy X-ray Absorptiometry (DEXA) scanner, which provides the “gold-standard” measurement of body composition including %body fat, muscle mass, and bone density. Losing bodyweight might not necessarily mean losing body fat, as incorrect dieting and training can lead to loss in muscle mass, which might be detrimental to your running performance. The DEXA scan provides a comprehensive anthropometric measurement of your body and is useful in identifying potential cardiovascular health risks in relation to overweight and obesity. Tel 電話: 2872-1205 Fax 傳真: 2817-1974 E-mail 電郵: [email protected] Henry Fok Health and Fitness Complex, Stanley Ho Sports Centre, 10 Sha Wan Drive, Sandy Bay, Hong Kong 香港大口環沙灣徑 10 號何鴻燊體育中心霍英東康體大樓 www.hku.hk/ihp/ahc

Marathon training programs:

Assessments provide important information about your fitness level and optimal training zones. To maximize training results, periodized training programs must be implemented to allow peak performance for the main event. Based on your marathon testing results, our team of professionals at the Active Health Clinic will design specific programs to achieve your individual goals. The AHC will offer you 2 specific programs:

Personal training for race preparation

Personal training for race preparation is the best option for individuals who enjoy optimal training results with professional one-on-one trainings. This program covers every part of running performance including running technique, aerobic and anaerobic trainings, specific strength development for endurance runners, injury prevention and periodized running programs for peak performance.

Tel 電話: 2872-1205 Fax 傳真: 2817-1974 E-mail 電郵: [email protected] Henry Fok Health and Fitness Complex, Stanley Ho Sports Centre, 10 Sha Wan Drive, Sandy Bay, Hong Kong 香港大口環沙灣徑 10 號何鴻燊體育中心霍英東康體大樓 www.hku.hk/ihp/ahc

Group training for race preparation

Group training for race preparation is recommended for participants who enjoy training with friends to improve running motivation and develop team spirit. It is a fun and motivating way to improve running performance and training habits. This program also covers every part of running performance including running technique, aerobic and anaerobic trainings, strength development and injury prevention with a general training approach.

To enroll in the race preparation programs, please call AHC Tel: 2872-1205 or email [email protected]

For any other inquiries please refer to our website http://www.activehealthclinic.hk or feel free to contact us at [email protected] or come by at the Active Health Clinic.

Active Health Clinic Institute of Human Performance Tel: 2872 1205 Fax: 2817 1974

Tel 電話: 2872-1205 Fax 傳真: 2817-1974 E-mail 電郵: [email protected] Henry Fok Health and Fitness Complex, Stanley Ho Sports Centre, 10 Sha Wan Drive, Sandy Bay, Hong Kong 香港大口環沙灣徑 10 號何鴻燊體育中心霍英東康體大樓 www.hku.hk/ihp/ahc