Quan Yao, a fourth medical year student at the National University of Singapore, has been running since JC1, when he decided to join the school cross country team.

My PB for a 10km is about 42 minutes.

What time of the day do you usually train?
In the morning or/and in the evening.

First running experience:
Nike Real Run will be my first race, and it was basically for experience and fun.

How do you prepare yourself 1) physically 2) mentally 3) food intake before a 10k race you take part in?
Set your mind about doing the race and in what kind of time. Plan. Execute the training plan keeping a certain degree of flexibility. My calf muscles get very tight when I get nervous before a big race so I spend some effort stretching them and doing meditation to keep myself calm. I like to listen to calming music, like classical pieces and instrumentals, especially the night before a big race and on the morning of the race itself. Then, I will switch to some fast and inspiring music just before the race. I have no special diet, just avoid the spicy and oily stuff.

What motivates you run?
Running is a special sport. It is the simplest sport of all. We were all running around when we could when we were kids. You can do it alone or do it with your running pals. It helps me focus my mind and body to do the other things I need to do. It also helps me relax after a long hard day at work. In running long distances, I also love the feeling that I can go anywhere in the world with just a good pair of shoes.

Any tips for beginners taking part in the 10km race?
Get a training programme and start a training group. That will be a good starting point!

How old do you think you will run until?
Probably until I die.