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Para-athletics: A Brief History and Introduction

By
Ryan
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Many of you avid runners out there might have heard of para-athletics but not know exactly what are its origins and how exactly does the classification of para-athletes work. Hopefully, after reading this article, you will have a deeper understanding of what para-athletics is all about and next time you watch Paralympic athletics events, you will be able to inform those around you so that they too can have a greater appreciation for para-athletics.

History

After WWII, Dr. Ludwig Guttmann founded the National Spinal Injuries Centre at the Stoke Mandeville Hospital in Great Britain in 1944. Guttmann introduced sport as a form of recreation and as an aid for remedial treatment and rehabilitation. On 28 July 1948, the Stoke Mandeville Games were founded and the first competition for athletes with spinal cord injuries took place on the grounds of Stoke Mandeville. Subsequently, in 1960, the International Stoke Mandeville Games took place in Rome and this event went down in history as the “First Paralympic Games”. Over the years, other disability groups were added to the games. Also, the tie between the Paralympic Movement and the Olympic Movement became stronger. The word, “Paralympic” is a combination of the words “parallel” and “olympic” to serve as an example of how the two movements exists alongside each other. “Paralympics” has been the official term of the Games since 1988. The International Paralympic Committee (IPC), founded on 22 September 1989, is the global governing body of the Paralympic Movement. It has a democratic structure with democratically elected representatives.

Values

The Paralympic Movement adheres to four major values: Courage, Determination, Inspiration and Equality.

Disability Classifications

For track and jump events, the impairment classification starts with a “T” and for field events, the impairment classification starts with “F”.

Visual Impairment:

  • T11/F11 – Athlete is completely blind
  • T12/F12 – Athlete has some/limited vision
  • T13/F13 – Athlete does not have severe visual impairment

Intellectual Impairment:

  • T20/F20 – Athletes intellectually impaired has an impact on the activities of running, jumping or throwing.

Co-ordination Impairments:

  • F31(Seated Throws) – Athletes have severe hypertonia or athetosis, with very poor functional range, and/or control of movement in all four limbs and the trunk.
  • T32(Wheelchair Track)/F32(Seated Throws) – Athletes have moderate to severe co-ordination impairment affecting all four limbs and trunk. Usually, the athlete will have slightly more function on one side of the body or in the legs.
  • T33(Wheelchair Track)/F33(Seated Throws) – Athletes have moderate to severe co-ordination impairment of three to four limbs. Usually, the athlete will have almost full functional control in the least impaired arm.
  • T34(Wheelchair Track) – Athletes are generally affected in all four limbs but more in the lower limbs than the upper limbs.
  • F34(Seated Throws) – Athletes generally have moderate to severe hypertonia in both legs with significant difficulty in standing balance and walking.
  • T35-T38(Running Track)/F35-F38(Standing Throws) – Athletes my demonstrate moderate hypertonia, ataxia and/or athetosis which affects the movement of their bodies.

Short Stature:

  • T40-T41/F40-F41 – Athletes in classes T40 or F40 have a shorter stature than T41 and F41.

Musculoskeletal Impairments:

  • T51–54(Wheelchair track)/F51-F58(Seated Throws)- Athletes use racing wheelchairs and throwing frames in competition.
  • T42-T44(Running track)/F42-F44(Standing Throws) – Lower limb affected by limb deficiency, leg length difference, impaired muscle power or impaired range of movement.
  • T45-T47(Running track)/F45-F46(Standing Throws) – Upper limbs affected by limb deficiency, impaired muscle power or impaired range of movement.

Additional Information

Athletes in T11 and T12 can run with a guide. The rules will apply to both athlete and guide during competition. For track events, the athlete can change their guide runner once. This only applies for races more than 1500m in length. During road races, for example the marathon, the athlete is permitted two guide runners and the change of guide can take place at any 10 kilometre point (10k, 20k or 30k).

Intellectually impaired athletes with motor coordination problems sometimes also have a hearing impairment, so it may be necessary to use either a strobe light, connected to the gun or a flag, waved by an official as the gun is fired to start the race.

Racing chairs cannot have any additions intended to make them perform more aerodynamically. The chairs have compensators attached to them to help the athlete make the turns on the track.

For seated throws in field events, athletes are strapped to a frame. The straps cannot be made of an elastic material.

Learn More

The following article is a brief overview. If you are interested in learning more about the Para-athletics and/or the various impairment classifications, click here.

The author is a sports enthusiast who believes that every individual, despite any physical, mental or social limitations, can utilise sports as a tool for character and self-development.

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Of running singlets…

By
The Mad One
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After writing about finisher shirts (see here), what about the running singlets?

Now unlike the finisher shirts, the singlets to me are the most useful freebie from events.  Well, technically we paid for it.

Running singlets are made for running.  Duh.  So, they are most likely to be most comfortable for that activity, and most other activities (maybe except swimming, have you tried?).  Because surely, the makers of these jerseys do not want to be remembered for the wrong reasons, ie. chafing issues, not effectively wicking away sweat, etc.  They become part of my gear rotation for regular runs.

They also become my lounge-about clothes at home.  As when it gets really humid and living in a concrete box, it helps move sweat off you, and doesn’t feel heavy and soggy like cotton singlets.  They’re light and feels barely there.  Comfortable sleeping on it too. 

What I find strange though are people wearing event singlets to run another event.  Isn’t that kind of disrespectful?  A slap on the face of the event/organizer? 

I’m guessing possible reasons for people to do this:

  • Chafing maybe?  If the shirt has proven itself to be chafe free, then it becomes the singlet for every event.  Until (or even) it starts to look like a rag.  I understand, chafing is the worst.  And just showering afterwards (shudder)?
  • Superstition maybe?  “I did my best negative split time on this jersey.  I also didn’t shave today, and am wearing my lucky underwear today.”  Well, I hope you get your PB at the finish line.
  • Money maybe?  The guy posted the singlet for sale on Carousell.  Of course it would fetch a higher price if its unused.  Just to recoup some of the entry fee paid to run the event.  Might as well include the medal.
  • Guerilla marketing maybe?  Some upcoming event organiser put someone to run in another event to wear their jersey from last year to keep awareness.  Maybe farfetched, but you don’t know what people do these days for eyeballs. Most people probably don’t realize that they themselves are walking billboards in these jersey, even if you’re just wearing them because they are comfortable.  Free advertising for the sponsors.
  • Rebel type maybe?  “Whatever you guys are all doing, I’m not doing.  I am not wearing what everyone’s wearing.  I am anti-establishment.  I am anti-whatever.  But I am still running with everyone.  If I had the option though, I would run the course from finish to start, just because.”  Whatever turns you on, man.
  • To stick out like a sore thumb maybe?  If you wear a different (opposite?) colour shirt, then its easier to find your picture at Running Shots page.

I have to admit.  I never wore any of the event singlet/shirts given to me at the event itself.  My reason?  The last one.  Hehe.  

Well at least I bought my own (non-event related) running shirts to run the events I join.  :p

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5 Hikes In Asia That Should Be On Your Bucket List

By
Mel
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Despite the challenging climbs, being rewarded by the stunning panoramic views keeps mountain-lovers coming back for more. You can’t call yourself an avid mountain lover if you haven’t conquered these hikes. These are the 5 Hikes in Asia you must put on your bucket list!

#1 Mount Fansipan, Vietnam

Photo Credits: S Vietnam Travels

The highest mountain in Indochina should need no introduction. Standing at 3143m, it is known as the roof of Indochina. The feeling you get when you summit is exhilarating – You will be standing atop of the world, floating above clouds. If you’re lucky, the clouds will clear below us to unveil a gorgeous view of the undulating mountain ranges. You may even see the rice terraces of Sapa and villages from up above.

#2 Huashan, China

Photo Credits: China Discovery

Located in the Shanxi province, Huashan has garnered the reputation of being the world’s most dangerous trail. The most famous or infamous part of this mountain is wooden planks, haphazardly bolted to the edges of the mountain. But Huashan is not known only for this dangerous and challenging element, the views are also rewarding. It’s a whole different kind of landscape altogether.

#3 Annapurna Base Camp

Photo Credits: Nepal Trekking 

The Annapurna Base Camp circuit is one of the most popular, if not the most popular hiking circuit in the Annapurna region. ABC is set amidst the Annapurna mountain range. At 4130m, the majestic peaks of Annapurna (8190m), Annapurna South (7219 m), Machapuchhre (6993 m) and Hiunchuli (6441 m) give you a stunning view. The walk takes you through a diverse landscape and at the same time allows you to experience the rich Nepalese culture. A beauty like no-other! The hike takes approximately 14 days and starts from the city of Pokhara.

#4 Everest Base Camp

Photo Credits: G Adventure 

Although, the 14 day Himalayan hike does not take you to the peak, but the hike to the Everest Base Camp is an adventure in itself. It takes you through some of the World’s best mountain scenery. The track gives you probably the most picturesque and dramatic views in Nepal.

#5 Snowman Trek, Bhutan

Photo Credits: Bhutan Travel Bureau 

Bhutan is a very interesting country, and also a very surreal one. Bhutan is expensive – it has one of the highest tourism fee. But it is this restriction on tourism that renders Bhutan untouched! It is also why Bhutan is so magical. It is the only country with a carbon negative footprint. So you want true outdoors, true beauty, true untouched – Bhutan is the place to be. And, with magnificent Himalayan views to boast – it’s no wonder the Snowman trek is is one of the most beautiful treks in the region!

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Great Start For The 2017 Series

By
WeeKee
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After completing the 2016 series, I was excited to know that there will be 2017 series. So I did not hesitate to sign up for the bundle when it was launched. (But I was sad that not long later, Qoolmart was giving away free socks !! Who don’t like freebies ?)

Comparing to the races in the last series, this Race 1 was well organized. In my opinion these are the points that make it a good race:

  • Information – The race routes and flag off time were announced early. For the last series, I remember there are race(s) that we only got to know the route in a few days before the race.
  • Smooth REPC – Although it took me 45 mins to collect my race pack, I had no complaint as the queue was moving and you knew the students were doing a great job.
  • Accessibility – The start point could be seen when you got out of the MRT station and ample carparks are nearby.
  • Start time – 5am is just nice for 21km. Especially at this period of the year when the sun is fierce. The 1.5 hours apart for the 21km and 10km does help to prevent the bottleneck during the last part of the race.
  • No bottleneck – I did not encounter any bottleneck situation throughout the entire route. Was very worried about that Marina Barrage roof which is dark and narrow, but it was smooth.
  • Ample hydration points – There were enough hydration points along the route. And I think most people tried to throw the paper cups in the trash bag provided which is very good.
  • Fast Result – What’s new and probably the first in Singapore ? We got to know our timing right after the race.

There are some points I believe can be improved for the coming races:

  • New routes – Frankly, I am disappointed when the route was release. It first part of the route is same as Race 3 in 2016 series, except the start point is different. Luckily I am taking part in HM. But looking for new route can also be a challenge in this small island especially for HM. But what attracts me to join TPS is the different and unique routes for difference race. Race 2 will be in Coney Island, but at different start point so may be will incorporate other part of the Punggol Waterway.
  • Space out Pacers – As I am not a good runner, and I thought I could rely on the pacers for this race. But all the pacers started off right at the starting line of wave 1 while I was at wave 2. (I don’t even know there are different waves till I realized there was a big gap between the crowd before the start). Wave 2 started about 7 mins after :(. I think the pacers should not start right in front since those at the front will run even faster than then the pacers. Also, since there were about 6-8 pacers for each timing, could they be split into different waves ? Or you could break out the runners according to the pace they would like to follow ?
  • Avoid uneven terrain – Almost to the end of the race, we were to run on the grass. Its not a big deal to run on grass but the ground is uneven. It will be unfortunate to injure at this point when the end is not far away.

Overall, I enjoyed this run and I look forward to race 2 in August. Keep it up guys and see you soon !

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Tim Don Breaks Ironman World Record In Brazil

By
Mel
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Over the weekend, Tim Don from Great Britain became the fastest athlete to finish an Ironman branded race. Former ITU star annihilated the previous record by over 4 minutes. The previous record was set by fellow Canadian Lionel Sanders with a timing of 7:44:29 in Arizona back in 2016. The British athlete put on a stunning performance with a 44:16 swim, 4:06:56 bike followed by a 2:44:46 marathon run. The new record was set in Brazil.

Tim Don earned the Champion title by over 25 minutes. Fellow competitor Kyle Buckingham of South Africa came in 2nd place. Tim posted the fastest timings across all disciplines – swim, bike and run. It was huge respect for Don who earned his ticket to the World Championships in Kona.

Photo Credits: Ironman

In the women’s competition, although there was no new world record, there was a new course record! Also a fellow Britain, Susie Cheetam won the women’s race in the time of 8:52:00. Impressive timings posted by both the Male and Female Victors in Brazil!

 

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Kilian Jornet Scales Everest Without Oxygen – Twice In A Week

By
Mel
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Kilian Jornet needs no introduction. His quest to set climbing records on the World’s most iconic mountains begun 6 years ago. He has already conquered Mount Blanc, Cervino, Denali, Kilimanjaro and Aconcagua. Naturally, Everest would be the next beast to tame. This is under his Summits of My Life project.

Kilian has successfully summit Everest via the North Face of the World’s Highest Mountain following the traditional route at midnight. May 21st 2017, Kilian made it. And as if once weren’t enough, on May 27th, he did it again – doing it without the assistance of Oxygen Supply. Kilian really is the world’s greatest Alpinist. He made the climb from Advanced Base camp up to the summit in 17 hours. He seems to be a freak of nature or just really talented and gifted.

To put things more into perspective, let’s compare his ascent to Adrian Ballinger. Adrian himself is a talented mountaineer. Adrian summited Everest without Oxygen as well on May 24th. This would be his 7th ascent. He left advanced Base Camp on May 24th and successfully summited Everest on May 27th. It took him 3 days what Kilian did in 17 hours. Be reminded that this is not because Adrian is a weak climber – he is an insanely strong climber, but it just shows how much stronger Kilian is.

We look forward to see how Kilian does in UTMB this year.

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Going The Distance at 21KM: “The Performance Series 2017” Race 1 Review (by Col Ray)

By
Col Ray
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Transcend Yourself! This is the mantra for “The Performance Series” powered by Passion Card together with the many other sponsors and partners which amongst them, JustRunLah! This is the 1st series of race for “The Performance Series” held in Singapore on Sunday, 28 May 2017 at the Stadium Riverside Walk. There are 2 more upcoming races on 13 August and 5 November this year.

Transcend: To go beyond one’s own limits, Overcome or Triumph Over. Transcend Yourself, Transcend Myself indeed! This is the second time I am participating in “The Performance Series” and also my first time running in a 21km half marathon. And this is also the first time “The Performance Series” is organising a 21km half marathon. The previous races that took place last year were 10km, 5km and 2.5km respectively. Having participated at numerous runs, I was intrigued and excited when I discovered that “The Performance Series” announced that they are organising the half marathon and I therefore signed up for it without much hesitation. This is also an opportunity for me to challenge myself to go beyond my own limits, overcome and triumph over my fear and doubt that I am incompetent to complete the half marathon.

REPC

The Race Entry Pack Collection (REPC) was held over 2 days on 20 & 21 May at City Square Mall. I collected my race pack on the first day in the early afternoon and there was already an overwhelming crowd queuing for their race packs when I reached the venue. However the crowd was well controlled and I managed to collect my race packs within the next 30 minutes upon my arrival. Kudos to the secondary school student volunteers who were helping out at the REPC! You guys have done a great job.

Race Day

Or rather Judgment Day. Haha, kidding! I was all set and eager to run as I have been looking forward to this event for weeks. I arrived at the race village – Stadium Riverside Walk at 4.30am and already, there were many participants. I guessed they were just as excited as me too. I managed to “trough” my way to the 1st wave of the start pen and the emcee announced that there would be at least 3 waves for the 21km participants. Andy Tan the Managing Director of Just RunLah! flagged off the race at 5am sharp! And off we go for the 1st wave of runners!

The weather was cool and in the still of the morning at 5am, all you could hear was the sound of the runners’ footsteps. I would say that there were no major choked points or narrow paths during the entire run except for the cornering adjacent to the Singapore Indoor Stadium that leads to the Tanjung Rhu Bridge, which was a short narrow meandering curve. As it was still dark and the park was poorly lit, everyone slowed down their pace to avoid knocking into one another. The route was a joy to run, as it was mostly flat road except for 2 “minor” hurdles. But to the seasoned runners, these should not pose as any setback for them. One: The slope bridge leading up to the Marina Barrage Roof Garden and second: a slight “uphill” slope of the pedestrian bridge across Fort Road leading towards East Coast Park. Whilst running along East Coast Park, we could actually hear the sound of horns from the vessels anchored near ashore. I enjoyed the scenic route along East Coast Park and also the sea breezes that cooled the runners off their sweat. Thanks to the organizers of “The Performance Series” for the well thought-through route!

There were also distance markers at every 1km mark and unlike the contemporary distance markers, every one of them is different and unique. So if you do not have a running watch to tell the distance, you can actually look out for these distance markers and gauge the distance you are at during the run. What actually caught my attention are the distance markers at the 12Km and 14km mark. 12km = “No pain, No gain” and 14km mark: “Run your own race.” Indeed! IMHO…This is what “The Performance Series” is all about. #Transcend Yourself. It is not about a race with others or a race against the hours, minutes and seconds but your own race and a race challenging yourself to go beyond your own limits!

There were also sufficient marshallers along the running route to guide the runners and they too were encouraging to the runners and cheering them on. I was initially skeptical about the hydration points for the 21km running distance whether or not there will be sufficient hydration for the runners. My worry was unfounded as there was at least a hydration point at every 2km or 3km mark. We were served Lucozade Sport as well as pH balancer who sponsored the drinks for this event. The Lucozade Sport was chilled at most hydration points and it was refreshing and a thirst quencher for me. Lol!

The End In Mind

At the 17km mark, I was starting to feel exhausted, as I have to again cross the pedestrian bridge across Fort Road to get back to Tanjung Rhu and to the Finishing Point. Just as I was about to cross the bridge, I saw another distance marker that says: “You got yourself this far! Just keep running!” Haha…! These distance markers surely served yet another purpose, that is, motivation to us runners!

After running for another 4km…Finally! Yes finally! I successfully crossed the finishing line. I did it! You did it! We did it! There were further giveaways of chilled canned Lucozade Sport drinks and bottled pH balancer. After receiving the drinks, I proceeded further to the medal and finisher t-shirt collection point. The medal is a beauty that resulted in me exuding a wide smile, as it is after all my first 21km half marathon. Along with the medal is also the finisher t-shirt that I donned soon after and took a pose with them. As the world begins her daily affairs, my soring but happy feet are now resting on my couch and it’s my turn to say goodnight world and hello tomorrow for a better run next time!

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My ‘The Performace Series 2017’ Race 1 [10km] (by Lingderella)

By
Lingderella
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The Performance Series is a series of running races throughout the year at different parts of Singapore and this is the first of the three races this year. Last year, in 2016, there is only the 5km and 10km category but this year there is the half marathon category 😍  I’m running the 10km category.

The objective of TPS is to promote healthy lifestyle consistently through the appreciation of running at the iconic landmarks in Singapore. The running routes is not always at the same place throughout the series spread over the year. That’s what I like of the idea, running at different place so I will not get bored of the usual routes 😍

Thank you Justina for helping me to collect the racepack while I went to run SCKLM and thank you JustRunLah for the race slot 😊

The race venue is at Stadium Riverside, and flag off for the 10km category is at 6.30am whereas the flag off time for the half marathon category is at 5am. I find that the flag off for 5km is too late as by 8am the Sun will be out to burn already. But maybe not all people is like me lah, sun out will melt 😂

So the flag off for 10km is at 6.30am and I took a Grab down which is only $9 after promo code from Grab of a $5 off. Which is close to the price of shuttle bus. Ever since I started taking Grab, I didn’t purchase anymore shuttle bus ticket to race venue as I find Grab less of a hassle and fares is acceptable 😊

Proceed to the start line and was flagged off on time. Before that we were seeing the top half marathon runners coming in. With the first men under 1hr15mins. That’s almost the time I need to take to run my 10km 😆 I was still sick from my cough and flu. It’s been one week of no running after SCKLM but still just slightly better only. It’s the season now where a lot of people fall sick.

Start point at Stadium Riverside Wall running towards the flower domes in gardens by Bay and that’s 5km when we make a u-turn back.

There’s quite a few water points along the way and I didn’t really take notice as the whole run I feel like I’m floating around, can’t really concentrate maybe because I’m still sick and a little giddy. I don’t think it’s advisable to people to run if they are sick, don’t say I teach u all to run when sick ok？ 😅 Just that I know myself well and what I can handle. If cannot make it then don’t force, so I walk quite a lot at the last few kilometres towards the finishing line. Stopped at the last hydration point and took the Lucozade, its so cold and nice and taste like Lemonade 😁


Ending point and the collection point for the finisher entitlements are quite far apart luckily there is no queues. And collected my entitlements immediately 😊  I like the medal design and guess if I’m running race 2 and 3 I will be running 10km also the complete the same medals set.


Last year runners only have race tee but this year there is race singlet! I really love the race singlet and the finisher tee material! So different from the usual dri-fit material and it’s so soft and nice to wear! 😍 And it’s so efficient! Race results are available as the websites is updating it live which is really awesome!

Thank you Centerpiece Floral Design for the delightful bouquet!

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Race Review: PCCW Charity Run 2017 (by recca)

By
Recca
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Disclaimer: This is just an honest review of the run. If you feel uncomfortable reading at any point of time, you see the x on the top right corner, please click that. Thank you.

PCCW Charity Run is a run definitely worth joining. There are so many reason for you join this run! Thats the reason you are even here reading isnt it. To know if it is worth it! Before I go into detail, yes this is confirm worth your time.

As said on the title of the run, this is a charity run. It means the registration fee you paid for this run will also go to charity, and on top of that, it gives you an option to add in addition amount if you want to donate more for them. On top of doing good by donation, the amount you donated will be a deductible on your tax assessment! Simply speaking, lesser tax needed to pay! Good right! The registration fee for early bird is only S$30! Even if you missed the early bird, its only S$35! The more you pay the better isnt it! Anyway, the race itself is on a weekday morning, unlike the usual run which is on a weekend. So… if you have an office hour job like myself, you may need to apply leave, unless you want to reach your office all sweaty or if your workplace provides bathing facility! Anyway, the run starts at 7am and anyone could finish the run within an hour so i guess there is still plenty of time for you to wash up before work.

Anyway, I would like to talk about the race pack collection but unfortunately I missed both the collection days because I assume both days would be the two weekends but the collection day was on a Friday and Saturday. When I went there on Sunday then I realise the collection days are over. So I emailed the organiser (pinkapple) and they advise me to collect on the race day itself, which I think was okay. At least they still let me participate! The location of the race pack collection was at Velocity @ Novena Square, which is very convenient, right above Novena Mrt.

So I reach the race event at 6.45am and went to collect my race packs. The race pack consist of the runner singlet, a tower and a drawstring bag. I wasnt expecting alot of people and yup it wasnt as crowded as your usual run. I guess it was due to limited slots and the run is on a weekday. After the collection, I went straight into the starting point. As usual the MC is very energetic. And off with the run.

The race route is very simple and straight forward. Starting point at gardens by the bay (sliver leaf) just beside the flower dome, running towards marina barrage, cross the bridge to gardens by the bay east, a U turn and all the way back towards the starting point, pass it and towards MBS till the mid point fountain, and a u turn back to the starting point, which is also the ending point. Although the route is a two way route, everyone was suppose to keep right so that they will not block the path of those incoming runners but as usual people dont follow the rules anyway. But I am surprise by how the organiser had already anticipated this to happen. So they have a bike team to cycle in front of the first runner to clear the path for them because this is a competitive run for them. Simple things like this makes the whole event smooth.

After crossing the finish line, a queue welcomes us. Queuing to receive not one, but two packs of sports drink and our medal! The medal looks very nice. Blue with gold which is surprisingly a good combination. After the collection of the medal, another queue awaits us. For the finisher T! Yea this run has a finisher T although it is only 5km! Its black with a simple design at the front which I really love. At the race village, there is a insta print booth which allows you to instantly print your pictures, for free! And that’s that! I went back after that.

Conclusion for this race. I paid $30 (for donation and is able to reduce my tax), i get a singlet, tower, drawstring bag, medal and a finisher T shirt. You tell me why is it not worth it.

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Pregnancy And Running

By
Joey
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If you are a mother, or going to be one soon, and your favourite past time is undoubtedly sports, you may want to have a look at this article. It’s rather common nowadays to see videos and articles on exercises for pregnant women and while most of them are pretty mild in nature (aqua aerobics, pre-natal yoga, etc), some can be quite intense. I’m talking about workouts that are HIIT-in-nature intense by the way.

And while it is common for the elder folk to tell you not to engage in vigorous exercises when you are pregnant, running is a sport you can still do. Of course you shouldn’t be jumping across hurdles and pitting yourself on crazy uphill or rough terrain but a good run can do more good to your pregnant self than you would imagine. Here are some ways it can.

#1 It Lessens Back Pain

Image credit: Intheloop.com.sg

As your belly increases in size, most pregnant women will start getting back aches that can be really painful and uncomfortable. Running not only helps with keeping your posture right, it also helps you to alleviate the aches which will help so much in your daily go-abouts.

#2 It Prevents Weight Gain

Another significant issue faced by mothers-to-be. With another life growing inside you, it can be very easy to fall victim to the notion of having to “feed two people in one body”. But being overweight while you are pregnant can be highly detrimental to yours and your baby’s well-being. Whether it is a moderate run or a slow jog, keeping yourself moving while preggers can do you a whole lot of good to keep the weight off and feel good about yourself.

#3 Maintains Your Emotional And Mental Well-being

Which brings me to this point. Not only can running while you are pregnant keep you fit physically, it can also help to keep your mental and emotional health in check. Keeping those nasty pre-natal (and even post-natal), blues away can really bring a lot more joy to you and your family life. You will be able to not only have a healthy and smooth pregnancy, you will also be glowingly happy in the process.

#4 You Sleep Better

This happens across the board, whether you are pregnant or not.  A good run always begets a good night’s sleep and this is so essential for those who are pregnant because sleeping can become pretty uncomfortable when you are carrying around that big belly. Having proper rest calms you and gives you the energy to get things done, it also will help very much when the time comes for your little one to be delivered.

Read More:

  1. Run To Lose Weight Or Lose Weight To Run 
  2. 5 Reasons You Should Totally Date A Runner 
  3. 5 Excellent Exercises For Runners
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Smelly Shoes? Here Are Some Ways To De-stink Them

By
Joey
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Photo Credits: Wardrobe Supplies

If you are anything like me, your shoes will be the last thing you think of to clean or wash. While your work shoes may not smell bad enough to be cleaned often, your running or gym shoes will definitely need some refreshing after using them for a few of your workout sessions.

Here are some pretty easy ways to get rid of the smell from your shoes. Funky smelling shoes are not the way to go.

#1 Rubbing Alcohol

This method is easy as pie. All you need to do is spritz some rubbing alcohol mixed with water in and on your shoes and you are good to go! You can always soak your shoes in the solution if you think your shoes are extra smelly.

#2 Baking Soda

Photo Credits: David Wolfe

This handy powder can be used for getting rid of the stench in your shoes too! Mix up a concoction of baking soda, dish soap, hydrogen peroxide and together with some scrubbing, you should be able to easily remove the funk from your shoes.

#3 Toothpaste

Not only is it good for your pearly whites, it seems like toothpaste is also good for removing the stink from your smelly, smelly shoes. Use a toothbrush to get into the tiny crevices in your shoes but please use one that is old.

#4 Change Your Insoles

When your insoles are worn out, not only do they feel uncomfortable to walk around on, but they also start to stink your shoes and feet up. Make it a point to change your insoles out to maintain your shoes and also the health of your feet.

#5 Wear Socks

Photo Credits: Palssocks

Socks are the easiest and best way to ensure your feet aren’t soaking in sweat and rubbing against the insides of your shoes as you get through your day. However, even though you saved your shoes from getting smelly, you need to wash your socks because, well, that’s where all the stink has gotten into.

#6 Machine Wash

For the serious cases, you may want to do an extra step and throw your shoes into the washing machine to get them thoroughly cleaned and rid of smell. Just remember to throw in some clothing to lessen the impact of your shoes against the inside of your washing machine. Do make sure you dry your shoes off properly after that, otherwise you will have to live with another added scent of the musky type.

Read More:

  1. 5 Best Food For Runners
  2. Dieting: Which Method Works Best 
  3. 6 Health Benefits Of Honey
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I Want My Finisher Medal Even If I DNF A Race – WHAT?

By
Mel
-

The debate is hot! The logic for: – I paid for my finisher tee, I paid for my medal – you are ripping me off by not giving me my finisher entitlements! I am entitled! It was not that I could not finish the marathon, your checkpoint cutoff times rendered me unable to complete the marathon. The 7 hour cut off time wasn’t up yet! You made me DNF! You stopped me from getting my hard-earned medal. Why are you making a local event one of international standard with these checkpoint cutoff times when our runners aren’t even of international standard. Organisers are demoralising runners with their CP cut-off times! Other organisers do not apply this cut-off times so strictly! How can an organiser profit from DNF-ers?

So here’s some news for people expecting finisher entitlements despite not finishing a race:-

  1. You need to read the rules and regulations before registering for a race. You registering for a race is acknowledging the rules and regulations including the organiser’s cut-off times! You disputing them after the race just shows the kind of sportsmanship you embody!
  2. Your registration fee is inclusive of finisher items on the condition you actually finish the race! You do not pay for a finisher tee! You pay for a race entry! To ask for finisher items despite not completing the race is a disgrace to yourself!
  3. Newsflash: Finisher medals and Finisher Tees are called FINISHER items because it is that – you only get them if you finish! If the organiser were to hand out finisher items to anybody and everybody, the term finisher loses meaning!
  4. Although local athletes may not be of international standard, it does not mean that events organised locally cannot meet an international standard! If you are ready to argue that, then be ready to come to a race that may be gravely over distance, or gravely short of refreshments, and gravely short of road closures! Do not argue for a lower standard! It shows the degree of backward thinking you have!
  5. Just because other organisers are more lenient as to cut-off times, this does not mean every organiser should embody the same degree of empathy! Same goes, just because everyone robs the poor, does not make it right and okay. Just because everyone is doing one thing, does not make it the right thing! Deviating from the norm, does not necessary make it wrong! To think so shows the kind of thought process you possess!
  6. If you have failed, train harder and come back stronger! Earn your finisher medal and finisher tee so you can wear them with pride. What pride is there in wearing a finisher tee you have not earned? To blame the organiser and not think of just training harder and coming back stronger shows the strength of your character – minimal!
  7. Run organisers are out to make money – I mean surely yes. Did you think organisers organise run for the fun of it and for charity? But one thing you need to be clear about is that they do not profit on the undistributed finisher tees and medals. I mean – did you think they would be selling the undistributed items? If you think so, you are naive.
  8. How PRIVILEGED do you have to be to think otherwise?

Sounds harsh, but true! Sports is supposed to shape strength of character and develop sportsmanship. So, respect the distance, respect all the other runners who truly deserve the finisher title, train hard and come back stronger! Good Luck – next time!

 

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5 Athletes To Watch Out For This Year’s World Championships

By
Mel
-

The IAAF World Championships 2017 is happening in London this year! 4th August is the big date! Here are 8 athletes to watch out for – they have been on a roll and we look forward to some outstanding performances and hopefully record-breaking timings from them.

#1 Almaz Ayana

Photo Credits: IAAF

Her stunning performance in the Rio Olympics 10,000m was one to remember! She broke away from the leading pack early on to run a impressive world record! She destroyed the world record by 14 seconds – a record that was always thought to be unbreakable. Last season, Ayana came close to breaking Tirunesh Dibaba’s 5000m record.

Perhaps Ayana will go for the double this year! And maybe the World Record?

#2 Mo Farah

Photo Credits: Athletics Weekly

Mo Farah has confirmed that his track career will end with London 2017! And so, we look forward to a great final curtain call. How fitting as well because he will be running in the stadium he first won his double double back in the London Olympics 2012. Watch his final performance before he moves up the distance – the marathon!

#3 Usain Bolt

Photo Credits: Business Insider

The fastest man on earth has many times envisioned his career ending in London! He will be racing – one last time and will only be doing the 100m event. The 200m event remains his favourite event and he does not want to risk being unbeatable at it. It’s the homestretch you’re not going to want to miss!

#4 Caster Semenya

Photo Credits: Yahoo Sports

Semenya has been untouchable at the 2 lap track event! Her speed has been extraordinary! Could she finally annihilate the 34 year old world record? She is an ace in the 800m distance, and really commanded total domination across this distance. Expect a stellar performance from this lady here!

#5 Genzebe Dibaba

Photo Credits: IAAF

Younger sister of the almighty Tirunesh Dibaba, world record holder of the 1500m distance, and heck of a great athlete! Genzebe has hinted stepping up the distance to give Ayana a run for her money! Genzebe runs powerfully across a great range of distances – from the 800m to the 5000m. It will be interesting to see whether she will decide to step up to the 10,000m distance and challenge Ayana!

So, here’s to a competitive World Championships! You’re going to be impressed.

Read More:

  1. 6 Coolest Running Tracks In The World 
  2. 5 Best Food For Runners
  3. I’m Cooler Because I Qualified For The World Marathon Majors 
  4. 5 Reasons You Should Totally Date A Runner
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My Standard Chartered Kuala Lumpur Marathon 2017 [FM] (by Lingderella)

By
Lingderella
-

Yes! I am back to Standard Chartered Kuala Lumpur Marathon again this year. But this time running 42km, the full marathon category whereas last year I ran the 21km half marathon. Now I really look forward to running overseas for new routes and new experiences 😍

Once registration opens for SCKLM, I registered immediately as a past participant though none of my friends seems keen to run SCKLM. Even if they are not keen to run, I can still register and travel to Kuala Lumpur by myself right? I’m like a “baby”, I have never travelled anywhere 100km or more away from home alone 😂 And thought ok, I can finally try travelling alone this time!

But who knows that a few months later, I get to know Willis and taadaa, I got a boyfriend! 😆 I didn’t tell him about me going to SCKLM as we were just together for like less than a week. But during a dinner with friends in that just few days into our new relationship, July brought it up about me going alone to SCKLM alone and Willis asked if he can come with me and of course I loved the idea that he could come with me! The next day he asked me which airline tickets I’ve bought and immediately bought air tickets to come with me and I thought wow, he’s really so sweet! 😍 I thought that registration for SCKLM had already closed but somehow, Willis still manage to register for a full marathon slot even at March this year under foreign participants though I thought registration was closed just merely days after registration opened. And so this is our first overseas trip together and I’m looking forward for more to come! 😍

I guess after my SCHKM this February a few months back, I have no motivation to do SCKLM. I have also gotten sick just weeks before SCKLM and didn’t really train for it. And worst. Friday just few days before SCKLM I feel heatiness and thoat is pain. Or just simply I’m finding excuses, I was just busying dating my boyfriend so I didn’t really train for SCKLM 😂

Worst thing happened. During work on Friday I started to feel sore throat and then start coughing on Saturday. Thought that I will just aim to complete this time round before the cut off time of 7 hours is good enough since we never train for it and I thought that doing a Marathon once in a life time is good enough as I striked off one item from my bucket list but I’ve actually been striking on it a few times already 😂 This is my 4th marathon. And every time, days before the a 42km I’m always cursing myself. Who am I kidding? 42km is crazy! I’m crazy! Then it’s ok, there’s many crazy people out there doing the 42km too! 😜


Willis and I took a flight from Singapore to Kuala Lumpur and we head to collect our racepack at KLCC. It’s quite a misleading and a troublesome location as Hall 6 is outside the building of KLCC like a temporary set up. No matter what it is still out of the way to collect the racepack for us as there is no delivery of racepack overseas Racepack collection is fast and of course it’s a must to look for our names on the board of all full marathon runners!

When I wake up for the marathon, I thought hoseh liao! My throat is painful and burning. But still I wanted to run and Willis assures me that if I want to stop anytime we can just Did Not Finish or Did Not Show but I thought that I’m still alright. Flag off is at Dataran Merdeka on the dot after Malaysia’s National Anthem. I really like the pacers balloons as they are really huge and easy to spot for people who who wants to follow the pacers as the pacer’s balloons in Singapore are always small till can’t be seen.

This is seriously not a good run for me at all. It’s the toughest run I ever did because my body condition bad as I’m sick and I didn’t have a good sleep. It’s Hotel 1915, please don’t choose to stay there as it’s super noisy and I was literally up the whole night without sleep.

After about 15 or 16km into the run we start to walk thought we walked a lot after that, I think we were still quite fast as before 2hr 40mins we completed a half marathon distance already but I mentally can’t take it anymore. Willis is really dear, he takes care of me and I kept doing the mental calculation how many km more I must run in order to walk the rest of the distance between the cut off time. We run, walk, run, walk and whenever we are walking we are walking hand in hand which a few runners did commented: The most romantic couple in this run 😆

For the first few hydration points, the water and Lucozade at the hydration points is not cold at all. I was wishing that we would pass by some shops that would sell iced cold water but it’s impossible as the most of time we were just running on the expressway and no shops in sight. However at some hydrations in the end I’m happy like a toad because of the cold water and Lucozade. There’s 2 shower points spraying water and there’s many hydration which provide wet sponge and I put them on my throat and back. It’s really shiok! My survival item is axe oil. Every few km I apply them on my next, under my nose and temple until almost the whole face already 😂 And I used up almost half the small bottle of axe oil which is really spicy but really it kept me awake and going.

The route is really sloppy with many upslopes but not to forget when there is upslopes there will be down. But only the downslopes is shiok 😆 As like more than 90% of the time we were running on the expressway, the lanes are huge like 4 or 5 lanes. Basically it’s nice to run at any country with huge land as running in Singapore if there’s more runners you are really squeezing, rubbing shoulders with other runners already. It’s nice to see many friends from Singapore and Malaysia along the way 😊

As the sun rises, it’s actually not really hot but tolerable to run and walk in but the vehicles on the road is getting more and the air is getting really bad with all the exhaust fumes in the air. And it pours at the last few km. I thought hoseh liao, immune system will be weak after a 42km and since I’m already sick I am sure it will get worse 😭

At the 30km mark, wristbands were given to the full marathon runners though I have no idea what is that for. Maybe it is to make sure that only runners who does not took short cuts and run the full distance will get the finisher items?

Thought it’s finally the last km or so I’m really mentally drained. I stopped a few times and sit down beside the road and I just don’t want to move anymore. I’ve let the 6.30 pacers passed us already and it’s going to be the 7 hours pacers soon. I was swearing and cursing in my heart that no more 42km for me. But who am I kidding? I was sick. Though not really sick enough to be bed ridden but I’m a crazy runner who will run if I can. Just a note to take care of the body before a run and not to get sick. As I’m typing, I’m already looking forward to my next overseas 42.195km 😆 But anymore SCKLM for me? Maybe not in the recent years 😏

Finally it’s few hundred metres before the finishing line. There’s many people cheering for the runners. It’s just few hundred metres to the finishing line but I just can’t run. Though at the last few km Willis said that he wants to piggy back me to the finishing line but I decline as he’s also tired himself already though he assured that he is still very fine maybe if I lose some kgs it’s still ok 😂


It’s the hardest medal earned and it’s the longest time ever I’ve spent in a single run/walk. And I seriously only took just one photo after the run which is not usual as I will usually take dozens of photos 😂 See my super shag face: in

It’s a day after the run. Legs is not chui but I tio flu and fever and cough worsened. Need to rest and recover soon as I’ve got The Performance Series coming already this weekend! 😊

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Win 10 Free Slots To POSB PAssion Run for Kids 2017

By
Team JustRunLah!
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POSB is celebrating their 140th anniversary in a meaningful way. POSB is giving back to the community for the 9th year running with the POSB PAssion Run for Kids! Mark your calendars – 10th September 2017, 7am, at the Marina Promontory! Join POSB on their meaningful mission to make a difference. Come #RunForKids at the #POSBPAssionRun!

The contest has ended – Thanks for taking part!

 

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Almost 36,000 runners at 9th Standard Chartered KL Marathon 2017

By
Team JustRunLah!
-
The scene at the Honda Half Marathon Flag-Off! #SCKLM2017 // Photo credit: Standard Chartered KL Marathon Facebook

More than 36,000 running enthusiasts participated in this international race held in the iconic city of Kuala Lumpur. There were also close to 1,700 running tourists from 52 countries and 75 nationalities taking part making SCKLM a truly international event.

KUALA LUMPUR, 21 May 2017: Close to 36,000 runners converged on Dataran Merdeka to take part in the 9th edition of the Standard Chartered KL Marathon today. Cosmas Matolo Muteti,from Kenya won the Full Marathon Men’s Open category in a time of 2:18:43 to take home USD17,500 while the Full Marathon Women’s Open category was won by Elizabeth Chepkanan from Kenya in a time of 2:36:14 also earning USD17,500 in the process.

Five-time champion Kennedy Kiproo Lilan from Kenya came in second in the Full Marathon Men’s Open with a time of 2:19:35 while Tonui Kiprop from Kenya finished third in a time of 2:20:36 In the Full Marathon Women’s Open, Vikoti Chepkemoi from Kenya took second place in a time of 2:40:08 and Zeritu Begashaw Wakijira from Ethiopia had to settle for third place with a time of 2:42:56.

The Full Marathon Malaysian Men’s category saw a close battle between defending champion Muhaizar Mohamad and Leo Tan Huong Leong. These two vastly improved runners were neck to neck until close to the finish when Muhaizar eventually repeated his triumph in last year’s Standard Chartered KL Marathon with an improved time and personal best of 2:35:55. Leo narrowly finished second in a time of 2:38:06 and Ow Yong Jin Kuan came in third in 2:43:45. The Full Marathon Malaysian Women’s category was clinched by Yuan Yufang in a time of 3:23:00, while Loh Chooi Fern clocked 3:25:55 to come in second and Chua Khit Yeng got third place in a time of 3:33:46

FM Open winner Cosmas, was delighted that he not only won the title but recorded a personal best while fighting off multiple winner Kennedy. “I was running against strong opponents but I kept to my game plan and really enjoyed the run through some great scenery,” he said.

Muhaizar was also thrilled to have retained his title, especially after the tough competition with Leo. “It was a hard race but I’m very happy to have defended my title and even happier to record another personal best at the Standard Chartered KL Marathon,” he said.

Rainer Biemans, Project Director of SCKLM and Director of Dirigo Events, added “We are extremely pleased to have pulled off SCKLM 2017 without any major hiccups and we hope that all our runners had a memorable run and a great experience overall. It is gratifying to receive such support from the local and international running fraternity and we are committed to continually improve on all aspects of this event and look forward to welcoming all of you for our 10th anniversary in 2018.”

Mahendra Gursahani, Managing Director and Chief Executive Officer of Standard Chartered Bank said, “As title sponsor, we are delighted to be able to play a part in empowering people from all walks of life to make a difference through this amazing event. There are inspiring stories everywhere today and this is a testament to the power of the Marathon. Congratulations to all our winners and our sincere appreciation goes out to all participants for their tremendous support.”

This was exemplified by more than 30 visually impaired runners who took part in the 5km Fun Run, along with volunteer “running buddies” from Standard Chartered Bank. 20 autistic children from Permata Kurnia and over 100 underprivileged kids from Sivanandha Home and Care2run also participated in the race across various categories. Standard Chartered KL Marathon’s Run For A Reason charity initiative remains an integral part of the event, channelling funds raised to deserving charities that assist underprivileged communities and those in dire need. This year the participating beneficiaries were the Standard Chartered Foundation, National Cancer Society of Malaysia, Dignity for Children Foundation and Hospis Malaysia.

Efforts to make the Marathon more competitive, like having a seven-hour cut-off time and route checkpoints appear to be paying dividends as more than 8,000 runners signed up for the Full Marathon category this year. There were also close to 1700 running tourists from 52 countries and 75 nationalities taking part making SCKLM a truly international event. SCKLM was also the first stop in Englishman Andy Dukes’ epic marathon ride around the world on his BMW motorbike while running in six marathons in six continents.

SCKLM 2017 Race Day was preceded by the Race Entry Pack Collection from 18-20 May which was a bigger affair this year with the inclusion of the Prudential Healthy Life Expo, as well as the Friendship Run and Pasta breakfast on 20 May which saw Full Marathoners from Malaysia and around the world gather for a warm-up run and mingle in a more social setting.

The view this morning during the FM Flag-Off. // Photo credit: Standard Chartered KL Marathon Facebook

 

Apart from the Full and Half Marathons, the Standard Chartered KL Marathon 2017 also featured a 10km distance and a 5km Fun Run for social runners, along with Kids’ Dash categories for children under 12 years of age. There were also several categories like the Corporate Challenge, Media Challenge, Universities Challenge and Ministries Challenge to either raise money for charity as well as provide friendly competition and bragging rights for the eventual winners.

The Standard Chartered KL Marathon has grown to become the premier running event in Malaysia, drawing thousands of local and international runners to the country whilst firmly establishing Malaysia in the global running calendar. The 2017 edition of the race once again saw Standard Chartered Bank Malaysia returning as title sponsor, along with a host of returning and new sponsors, including Honda, Seiko, Brooks, Lucozade and Pacific Regency. The event is owned and organised by Dirigo Events with co-organiser Dewan Bandaraya Kuala Lumpur.

Standard Chartered KL Marathon is sanctioned and supported by Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), International Association of Athletics Federations (IAAF) and Association of International Marathons, Distance Races (AIMS).

Winners of the Standard Chartered KL Marathon 2017

Full Marathon Men’s Open

Position Name Country Time
1st Cosmas Matolo Muteti Kenya 02:18:43
2nd Kennedy Lilan Kenya 02:19:35
3rd Tonui Kiprop Kenya 02:20:38

 

Full Marathon Women’s Open

Position Name Country Time
1st Elizaberth Chepkanan Kenya 02:36:14
2nd Vicoty Chepkemoi Kenya 02:40:08
3rd Zeritu Begashaw Wakijira Ethiopia 02:42:56

 

Full Marathon Malaysian Men

Position Name Country Time
1st Muhaizar Mohamad Malaysia 02:35:55
2nd Tan Huong Leong Malaysia 02:38:06
3rd Ow Yong Jin Kuang Malaysia 02:43:45

 

Full Marathon Malaysian Women

Position Name Country Time
1st Yuan YuFang Malaysia 03:23:00
2nd Loh Chooi Fern Malaysia 03:25:54
3rd Chua Khit Yeng Malaysia 03:33:46

 

Full Marathon Veteran Men

Position Name Country Time
1st Seurei Julius Kiprotich Kenya 02:23:09
2nd John Kprop Samoei Kenya 02:37:34
3rd Timothy Kelsall Great Britain 03:08:16

 

Full Marathon Veteran Women

Position Name Country Time
1st Lilian Chelimo Kenya 02:48:45
2nd Margeret Njuguna Kenya 02:56:20
3rd Deborah Chinn USA 03:36:13

 

Honda Half Marathon Men Open

Position Name Country Time
1st John Muiruri Mburu Kenya 01:07:13
2nd Charles Munyua Kenya 01:07:53
3rd James Munyi Maregu Kenya 01:09:28

 

Honda Half Marathon Women Open

Position Name Country Time
1st Shieys Chepkosgei Kenya 01:21:46
2nd Njijia Ann Mukui Kenya 01:22:33
3rd Muriuki Naomi Wambui Kenya 01:25:54

 

Honda Half Marathon Men Veteran

Position Name Country Time
1st Jeffrey Ross Great Britain 01:28:02
2nd Ramesh Palaniandy Singapore 01:31:49
3rd Troy Keast Australia 01:32:48

 

Honda Half Marathon Women Veteran

Position Name Country Time
1st Hayley Holle Great Britain 01:36:18
2nd Clare McCulloch Great Britain 01:37:20
3rd Rachel Pepper New Zealand 01:42:33

 

10km Speed Men Open

Position Name Country Time
1st Enock Kipchirchir Kigen Kenya 00:33:19
2nd Soh Wai Ching Malaysia 00:35:42
3rd Amiruddin Bin Nasir Malaysia 00:36:52

 

10km Speed Women Open

Position Name Country Time
1st Danielle Nant New Zealand 00:40:23
2nd Chan Shun Yee Hong Kong 00:44:32
3rd Michele Tan Bee Kiang Malaysia 00:45:08

 

10km Speed Men Veteran

Position Name Country Time
1st Lim Khon Seng Malaysia 00:39:53
2nd Chan Shan Ching Hong Kong 00:41:09
3rd See Hock Leong Ronnie Malaysia 00:43:14

 

10km Speed Women Veteran

Position Name Country Time
1st Susan Khoo Great Britain 00:47:27
2nd Lorna Wong Malaysia 00:47:38
3rd Tina Munro Great Britain 00:48:32

 

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