HONG KONG—The recent Standard Chartered Hong Kong Marathon (SCM), held on January 18th, reignited conversations about runner safety and pacing strategy after an estimated 74,000 participants took to the streets, resulting in over 1,500 minor injuries and dozens of hospitalisations, including two critical cases. The event saw local cinematic icon Chow Yun-Fat swap his previous year’s half-marathon attempt for the 10-kilometre challenge, completing it in a leisurely 2 hours, 23 seconds, underscoring a philosophy many experts advocate: prioritising enjoyment and health over competitive times.
While the majority of medical treatments administered during the race were for minor ailments like abrasions, sprains, and muscle cramps, the hospital authority reported treating 59 runners post-race. Two individuals were listed in critical condition, with three others initially severe but later stabilised. This recurring pattern of serious incidents has prompted sports medicine professionals to urge runners, particularly middle-aged returners, to adopt a more conservative and age-appropriate approach to pacing.
Prioritising Enjoyment Over Speed
Chow Yun-Fat, affectionately known as “Fat Gor,” exemplified this measured approach. When asked about the most challenging stretches of the course, he humorously remarked, “When I saw an incline, I just walked. There’s no need to run fast; walking slowly lets you enjoy it. I’m not chasing a result; the enjoyment of the process is what matters.” His finishing pace translates to approximately 12 minutes per kilometre—a stark contrast to the aggressive times often pursued by serious runners.
Experts warn that for many experienced runners and those returning to the sport after a significant hiatus, attempting to replicate youthful speeds constitutes a form of “chronic self-abuse.” As individuals age, typically past 35, physiological capabilities—including muscle strength, cardiorespiratory efficiency, and cardiac output—naturally decline. Maintaining a younger person’s pace places extraordinary stress on an aging system, dramatically increasing the risk of injuries such as knee osteoarthritis, plantar fasciitis, and serious cardiovascular strain. Comparing a mature body to a “30-year-old vintage car,” sports physiotherapist and former Olympic team doctor Kwok Chi-kin stresses the importance of adjusting expectations.
Recommended Pacing for Age Groups
Mr. Kwok, who holds a diploma in Australian sports injury physiotherapy, suggests specific, conservative pacing guidelines to keep runners within a beneficial aerobic zone, minimising injury risk while maximising fitness gains:
- Young Adults (19–35 years):
- Men: 5:00 to 7:00 minutes per kilometre.
- Women: 5:30 to 7:30 minutes per kilometre.
- Middle Age (36–55 years):
- Men: 6:00 to 8:00 minutes per kilometre.
- Women: 6:30 to 8:30 minutes per kilometre.
- Seniors (56+ years):
- Men: 7:00 to 9:00 minutes per kilometre.
- Women: 7:30 to 9:30 minutes per kilometre.
Runners should not fear slower speeds, even those approaching 10 minutes per kilometre. These extended paces, if maintained with correct form and within the target aerobic heart rate zone, remain highly effective quality exercise.
The implication from the Hong Kong Marathon is clear: while large-scale running events are highly motivating, runners must match their ambition to their current physical capacity rather than their past performance. Adopting a sensible, healthy pace—as demonstrated by a highly visible figure like Chow Yun-Fat—is the safest way to ensure that participation enhances, rather than endangers, long-term health. The goal, experts conclude, is to remain consistent and healthy enough to run next year, rather than pushing limits today and risking serious injury.
