Hi! I’m, Dr. Richard S.W. Pang from Chiropractic Solutions Group.  If you talk to any people that are super fit and healthy, they’ll tell you that running on a regular basis is an important part of their exercise program. Whether you are a regular runner or new to this exercise, some of the health benefits of running are;

#1 Aids in weight loss

#2 Strengthens your bones and muscles

#3 Lowers stress levels

#4 Improves heart health

#5 Boosts energy

This is why I tell my patients to start running! A common question we get is, “how can I start?” I decided to invite, Chong Yee to answer this great question.

Chong Yee, is an avid runner and a trainer for;

#1 SAFRA Running Club Punggol (Est. April 2016)


#2 Key Power Running Club (Est. March 2016)



As a trainer, he plans and conducts training for the runners. This involves sharing his knowledge on proper stretching/rolling techniques, injury prevention, warm up/cool down exercises, training plans to name a few.

Below is a short write-up, A simple Guide to Start Running by, Chong Yee. We hope you enjoy it!

How can I start running?

Well, this really depends on each individual. I would suggest start slow, make it last.


Aim for about 30 minutes a day for 3-to-5 times a week. With a short workout time frame it’s easier to slot in during your hectic 24hr day. It can be in the morning, evening or even before lunch.


Anywhere you can enjoy. It can be the park in your neighbourhood, the nice waterway or riverside near your workplace. You can also run to your girlfriend/boyfriends place. It can also be the treadmill in your gym, especially during the wet season. The most important this is, it should be a safe and well-lit area.


How fast must I run? How far must I run?

You must not worry about that but rather you should think about how to make yourself enjoy the workout and also reap benefits. Remember the 30 minutes that you have set aside for your workout, the key thing is to maximize the workout time. You won’t want to do intensely for 5 minutes and waste the rest due to poor energy management.

Start slow and improve progressively. No hard and fast way for results and you might also end up killing off your interest in no time.

What you can do:

You can start to run with an easy pace where you can talk and slowly pick up pace, and at the same time listen to your body.

For reference you can use the Rate of Perceived Exertion (RPE) scale

It depends on how hard you’re working on a scale of 1 (sitting) to 10 (sprinting).

RPE 1: Hardly any exertion, e.g. standing

RPE 2 to 3: Light; Easy to breath and converse

RPE 4 to 6: Moderate; you can talk with little effort.

RPE 7 to 8: Hard; feeling slightly breathless can speak a sentence

RPE 9: Very Hard; can barely breath, can only speak a few words,

RPE 10: Max Effort, out of breath, unable to speak

Group Runs

Running alone can be very tiring and mentally draining. Why not run with your friends or even colleagues? There are also a number of running clubs out there for you to join and make more friends. For some individuals, it can never get more boring than running alone.

Motivation Methods

Try to find out what motivates you to keep going. Keep going, ie consistency is what helps you achieve the goals you set at the beginning.

It can be but not limited to:

  • Run with groups
  • Sport items – e.g. Shoes with Favorite Colour, that nice running top, etc.
  • A running app goal – e.g. Strava, Nike+, Garmin and etc.
  • Scenic or exploration Runs
  • For that wonderful physique you yearned for
  • For a race that you have signed up for.