Comendador, Sorongon Win Again MILO Tagbilaran

TAGBILARAN CITY – Emmanuel Comendador is back in familiar territory, the top of the podium at the conclusion of the 41st National MILO Marathon Tagbilaran qualifiers at the Island City Mall Sunday (September 24).  This marks his fourth championship in the Bohol capital after completing a grand slam from 2013 to 2015.

Comendador, who is also a member of the national Triathlon team, finished the 21-kilometer course in 1:15:56.  He was followed by Azlan Pagay (1:17:22) and Michael Largo (1:17:27).

In the distaff side, it was another crown for Ruffa Sorongon who won handily in 1:28:30 compared to her runner-ups Mereeis Ramirez (1:40:49) and Sandra Soliano (1:40:49).  Sorongon first won in Tagbilaran way back in 2014 and she followed it up with back-to-back victories in Cebu City in 2015 and 2016.

Since Cebu will be hosting this year’s National Finals on December 3, there will be no regional qualifier there.  Cebuanos who wish to qualify have to travel to other provinces in order to do so just like last year’s local champion Rafael Pescos who travelled all the way to Pasay City and emerged the champion of the Metro Manila 42.195-kilometer qualifier last July 30.

In the 10-kilometer side event, Ian Refuela (36:13) and Engel Estelloro (45:25) went home victorious.  Meanwhile, it was Dodong Vosotros (16:14) and Marymarie Rose Salvador (19:43) that were fastest over five kilometers.

Two more races are scheduled to be held in the Visayas in the cities of Roxas (October 1) and Iloilo (October 8).  What comes next will be more races in Mindanao as the search for the best runners for the Philippines’ oldest and most prestigious footrace continues.

Advertisement

The Great Singapore Loop: Around the island solo, unsupported & barefoot

For some time I have wanted to do a multi day running exPEDItion around Singapore.

Because it’s an island, and so safe, you can run do some great long runs looping around this city-state. And the roads and pavements are always in good shape, the parks are really great and there are plenty of food and drink options close at hand.

Next week suddenly loomed free, and I was getting grumpy, just waiting for our annual holiday to begin, so I thought, let’s do this!

So the plan is to run anti-clockwise around Singapore sticking as close to the coast as feasibly possible. This comes to about 170km assuming everything goes according to plan, and I have given myself 5 days to do it.

Ideally I would like to do in 4 days with the first 3 days of 50k and last day of 20k but not even totally sure if I will be able to do this. Its pretty far outside my comfort zone as its solo, unsupported and barefoot. And I have run less than 50% of the route before, mainly because those areas suck for running (highways, industrial, traffic etc).

As far as I know, no-one has done this running but luckily I could use cycling Heat Maps and a pro cyclist friend to help fill in the gaps.

Day 1- 01 August 2017

I was pretty excited when I got up. Today was going to be the most fun day with lots of support along the way, going through lots of parks and I knew most of the route. A perfect way to start!

I met up with Mark at 05:10 at Labrador Park MRT, and got going. We had to keep time as he had 06:15 rendezvous with his outrigger canoe club along the way.

Dropped him off at the 10k mark and then eased up a bit as my next meeting point was 10k and 1H15 away. Got to Marina Boulevard after some highway running and the sun was just starting to break through the morning clouds. After a short break, Rachel and the Worster family came along with some ice cold water and lots of encouragement.
Then Rachel and I set off for the 3rd 10k. We had a great fortune to see 2 otter families in 15 minutes (these Marina Bay otters are probably the world’s most famous otters, and totally chill with their fame!)
The next section was all in the East Coast Park, about 22km long, with plenty public toilets and cold drink vending machines. Jeri, the brand ambassador for Hoka One One, met me along the way for some km’s. She is busy training for a 420km single stage run across Malaysia! Seriously impressive!

At the last toilet, I drank till my stomach ached, filled my water bottles and bladder, and got my head right for the next 16km. I had been warned about this section, Tanah Merah Coastal Road, a new road with a 10k dead straight section, no shade, no water, no buildings, no nothing. And I was starting it at 11:00 under a full tropical sun with air temperature of 35C!

I have no idea of what the ground temperature was, but the asphalt was brand new, pitch black and with zero wind, for the first time running barefoot, I felt sorry for my soles. My speed dropped and every km took an eternity. I was going through water so fast. And I could not stop at all. Just keep going. This turned out to be the most difficult section of my whole run.

A slight bend in the road up ahead took 20 minutes to get to, and I was just dying. After nearly 2 hours, I got out and made to my last park. Downed 2 sports drinks from a vending machine, filled up on water and did the last few km’s to Changi Point. 55km done for the day!

I was feeling pretty beat up and my soles were tender. Doubts about tomorrow were creeping in.

Just have to add that my, very social, running club kept me entertained with lots of encouragement, jokes and banter. When you are getting stuff like this all day, it keeps the spirits up!

Day 2 – 02 August 2017

I woke up feeling much better than I went to sleep and super excited that Mark was going to join me again for the first bit. And I get a bonus lift in his car back to Changi Point! Once again hitting the deserted streets at 5AM, my legs felt good and I had to reign myself back because I was in uncharted territory, having never done a back to back on marathon plus distances. Actually I have never even done any proper back to back long runs!

Luckily we were soon onto the famous Singapore Park Connector Network (PCN). A 300km network of pedestrian paths connecting all the parks, often in beautiful surroundings. We stopped for a break at Pasir Ris Park at 6AM and then got to Coney/ Serangoon Island at sunrise. It was great to wade out into the sea. I really wanted to go swimming but was scared of salt water drying and causing later rashes.

We carried on, spotting another family of otters in the sea at Punggol Jetty.

Mark left me at 21k and I was on my way, back into highways and industrial areas.

The rest of the day was just keeping it easy and steady. It was quite pleasant as I got to visit 5 coastal parks, three of which I have never been to before. These parks are a blessing, often cooler than surrounding areas because of all the trees, pretty clean toilets, water coolers and vending machines. (Just using the parks, I only bought 1.5L of water in the 4 days!)

I ended the day on 53km at Sungei Buloh, my most favorite park in Singapore. The only place on the island where you have a great opportunity of seeing saltwater crocodiles in a very wild setting.

Interestingly, by keeping my speed down right from the start, my net pace was slightly faster than Day 1 and I ate and drank less. My Suunto generated recovery time was also half of the previous day.
Caught a taxi back home and was really pondering the next day, it was going to be a big one!

Day 3 – 03 August 2017

This was my dreaded day! I was originally going to start at at dawn to hit the first 16km of no-verge, truck-heavy road with daylight but woke up at 3AM knowing I was not going back to sleep. Caught a taxi back to Sungei Buloh, the taxi driver being fascinated about what I was up to.

Starting at 5AM with headtorch and red rear safety light, I had only gone a short distance when I ran into a pack of stray dogs. They were quite aggressive and some shouting and a slow, confident walk-through got me out, but definitely made my heart pound harder. Luckily from then on till 16km was very pleasant with very light traffic so I could run on the road through Singapore’s only rural area going at a solid 6:00/km. It was mostly dedicated cyclists coming through doing their 60-80km loops before work, all giving a slightly stunned Good Morning! at this barefoot runner. (Most of today was roads hardly run, I could find nothing on Strava HeatMaps and had

Luckily from then on till 16km was very pleasant with very light traffic so I could run on the road through Singapore’s only rural area going at a solid 6:00/km. It was mostly dedicated cyclists coming through doing their 60-80km loops before work, all giving a slightly stunned Good Morning! at this barefoot runner. (Most of today was roads hardly run, I could find nothing on Strava HeatMaps and had use the cycling routes.)

I have always heard of the nice running paths at Nanyang Technical University so hit it at 16km. It was a 6km loop around some rolling hills. The grounds were OKish but the nice surprise was a blue soft jogging track laid out for 3km. Initially I was pretty tickled by it, but was happy to see the last of it and get back to solid, honest sidewalk. (I found I was working harder on the track- maybe the sponginess was absorbing my energy?)

And that was the last of the day’s nice running. I was going into uncharted running territory- Tuas, the industrial area of Singapore surrounding the world’s 2nd largest port after Shanghai, plus big oil refineries and other heavy industry.

At 24k I filled up myself and my bottles with water carrying another 2 bottles in my hand. I did not know when I could fill up next because most workers ate in company canteens not available to me.

As I went deeper into Tuas, the pavements became rougher, sharp gravel everywhere, lots of chemical smells, extremely grimy and continuous trucks. Everything I would run away from!

Twice I had to make route adjustments as I ran out of space to run alongside the road. Eventually, I reached 38km but still was not at the end of Tuas Point but I had run out of run-able verge and desire to keep this up.

I backtracked out until reaching a major road that I thought should have a sidewalk, but ended up doing 5km running through grass with with broken rubbble and culverts every 7 meters. My plan was to hit 50km or 7 hours and stop for the day. As I got closer to my target, I saw I was drawing near one of Singapore’s trash incinerators. I was not stopping here!

But in the distance I saw the first bright colours in a long time. Yes, a service station! Perfect place to stop. I pulled in 49.8km and headed to the car wash. I asked the elderly gentlemen if I could use some water and pointed to my feet.

They burst out laughing! My feet were filthy from industrial grime! I think this is the most disgusting they have ever been.
This place gets the Barefoot Runner’s stamp of approval!

I was so glad to this day was over! I was hurting badly and for the first time felt some proper damage to my feet. The dorsiflexion tendons on top of my left foot were twanging with every step and my foot was swelling up.

But the run was nearly over and I gotten through the worst day!

Day 4 – 04 August 2017

I had to wake up early this day as had to meet friends at 6AM and 10km’s of running to get there, and I was just not sure how my legs and feet were going to feel today.

The first km I took it slow and as everything warmed up, I picked up speed. Then I started pushing 6:00/km speeds with my fastest km at 5:30 and I still could not get my heart rate over 120bpm. Something has definitely changed in my body the last few days!

I arrived at West Coast Park to find Mark waiting for me. He has been an absolute star on this challenge, taking lots of photos when I would have just pushed on, and having great conversations in the early hours of the morning.

My last leg!

We had 2km of nice park running till we met Ruud and Kiyomi at Haw Par Villa MRT. I had made adjustments to my final day’s run as these guys wanted to join, and I thought it would be not cool to just take them on highways. So, we headed slightly inland and climbed up to Kent Ridge, and going down through Hort Park. The pace was slower now but we were joking and laughing a lot. Coming down into Labrador Park and my starting point3 days ago felt very anti-climatic. I just did not feel I have had a run today. We stopped at the finish line for some photos at 20km.

Thankfully Mark suggested we run a loop around Labrador Park and end up on Keppel Island for breakfast. At 22k, my left foot started hurting and, as I deliberately did not have any energy bars so far, I was running low.

When we stopped at 25k I finally felt it. Yes, I have done this!! 182km over 4 days barefoot!

Then it was getting some breakfast surrounded by people on their way to work. Always a surreal thing when you know you have done something they could not be able to comprehend.

I am very grateful to all the support from my running group doing this, especially those who met up with me on route, and for Mark who ran 45km with me and took lots of photos. And special thanks to my awesome girlfriend who had to listen to a blow-by-blow account every night of a 50k run, and endure the smells!

I have learnt so much about how my body reacts to doing this amount of running. I felt my running style has changed this week for the better and am feeling so much more confident working towards my goal of a 100 mile ultra one day.

I was surprised how much slower the day went and how much time was spent finding water and making sure of routes etc etc. I thought I would be spending 6 hours total per long day but it was more 7 to 7.5 hours a day.

Running in Singapore is definitely not easy. We might not have elevation but the heat and humidity are killers. The first 3 days, I drank 15L of water each day just to maintain body weight!

I’m definitely going to do this again but will cut Tuas out and try for a 2 days total to fit it in over a weekend.

Advertisement

5 Laws You May Be Breaking On Your Run

We like to run new roads, explore new routes but sometimes we may be unknowingly breaking the law. I’m sure some of us have been guilty of running on the highway for instance. I mean not sure how I ended up on the MRR2 highway but I’m pretty sure I was breaking some sort of law when I was running on it. Here are 5 laws you may be breaking whilst out on a run!

#1 Jaywalking

Just because you are out on your LSD does not mean you you can disobey traffic control signs. These laws generally differ depending on country. But, generally, jaywalking laws forbid walking on the streets when there is a sidewalk. You are also expected to yield to oncoming motor traffic. You can’t expect motor vehicles to yield for you.

#2 Tossing Your Trash

Do not litter! It may be easier to just toss that empty bottle you are holding than to hold on to it to look for a trash can. But yes, littering and tossing your trash on any street, sidewalk is against the law.

#3 No Public Urination

Well, of course in the trails, no-one is going to stop and fine you, but if you are running in the city, don’t be surprised if you get handed out a fine should you do so. Public urination is illegal in most countries and are generally punishable by fines or community service.

#4 No Spitting

No surprise there – you should not be spitting on sidewalks. This is an offence punishable by fines and community service generally as well. Basically this applies to any pathway used by pedestrians. So hold it in, or use a tissue to dispose of your spit.

#5 Running on the highway

If you’re running on the highway, this is definitely illegal. It is dangerous to yourself and motor vehicles at the same time. There are no pathways on the highway hence this is generally illegal. Most motorists may not see a pedestrian until it’s too late. This is of course except in the case of an emergency.

Advertisement

Interview With Jie Shi & Jackie – Couples Who Run Together, Stay Together

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Jie Shi – Hello everyone! I am Jie Shi. By day, I work full time as a HR & Admin Manager. By night, I train with ActiveSG Athletics Club, headed by Mr Steven Quek. Some would know me as the “accidental Olympian” who unexpectedly qualified and competed in the Rio Olympics marathon event last year. Running is my favourite pastime and over the years, it has become a way of life. I hope to continue to improve my running and be able to run into my golden years.

Jackie – Hi everyone! I’m Jackie. I’m a running enthusiast, and would consider myself a geek when it comes to running footwear & technologies past and present. My job sees me retailing one of the biggest sports brands in e world.

Running has become a way of life for me, and for us. Training & at the same time tapping on the vast knowledge of peers around who share the same passion, I too hope to be running into the later stages of life. Literally.

JustRunLah! : How did you meet each other?

Jie Shi & Jackie – We met after the Standard Chartered Singapore Marathon in December 2010. A group of SAFRA members from Jurong and Mount Faber running clubs gathered for a photo after the race. We didn’t chat at all then (probably too shy or tired from the marathon=p) but this group photo which was subsequently uploaded on Facebook, led to us adding each other as friends. We started chatting on MSN and then meeting up for runs and dinners and soon started dating.

JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?

Jackie – Running began as a form of self-discovery for me, at the same time keeping up with fitness preparing for NS. That was when I was about 20 years old. On the computer, I would plot maps/routes, exploring places I’ve never been before as my legs would take me.

Jie Shi – I picked up long distance running when I was around 20 years old too. I moved into hostel while studying in university. I started running around NTU campus with my hall mates to keep fit and to de-stress. One of them suggested signing up for SCSM half marathon so that we have a goal to work towards to. I completed my first half marathon within 2 hours that year. Finding this a challenge which I relish, I went on to participate in the full marathon the following year and have not looked back.

JustRunLah! : Your greatest reward from your sporting journey so far?

Jie Shi & Jackie – The greatest reward is definitely the friendships forged and camaraderie shared with like-mined friends from the SAFRA family, ActiveSg Athletics Club and our weekend warriors running group. From strangers, to training partners to friends, it’s amazing how running has brought us together.

JustRunLah! : What is your mantra for when the going gets tough in a race?

Jackie – Look good, feel good, run good

Jie Shi – Embrace the pain. It’s going to be all worth it at the end.

JustRunLah! : One advice for aspiring runners?

Jie Shi & Jackie – Train consistently; remember that hard work pays off. Most importantly, enjoy the process!

JustRunLah! : Finish this sentence: Fitness is…

Jackie – Me vs. Myself

Jie Shi – health and happiness

Advertisement

Berlin Marathon 2017 – No World Record BUT Fantastic Run By Eliud Kipchoge

Eliud Kipchoge once again proves why he is indeed king of the marathon distance. It was a double win for Kenya this year where Eliud Kipchoge and Gladys Cherono ran to victory. He now makes it his 8th marathon win in the 9 marathons he has ran.

The lineup this year was interesting – with Bekele, Kipsang and Kipchoge to toe the start line, all expressing intention to break the World Record. But, wet conditions scrapped the World Record goals. Kipchoge managed to fend off tough competition from Ethiopian Guye Adola to come in Champion in a time of 2:03:32. It’s not the World Record, but it’s still a win! We saw the struggles that Bekele and Kipsang and Kipchoge went through, and we saw a fantastic win by Eliud Kipchoge.

Photo Credits: IAAF

The surprise of the race came in the form of Guye Adola who came in 2nd. He at times took the lead in the race and came in second with a time of 2:03:46. This was his marathon debut, making this the fastest marathon debut of all time.

Congratulations to all finishers of the BMW Berlin Marathon 2017!

Advertisement

Introducing V8Runners: Promoting Family Bonding Together with Fitness

I am Stanley Tan. I’m passionate in sports and running from a very young age in primary school. I was involved in various sports throughout my time in schools. When I was enlisted into National Service, I continued getting involved in football, squash and running. Running has always been part of my daily activity because of my involvement in sports. However, there was a break in running, for 3 years, after I left the Army to pursue my business.

Running has always been part of my daily activity since the age of 9. Being actively involved in many sports, running is part of the fitness training. In the Army, I continued my passion in football and squash, where I represented SAFSA. While in the army, running was an essential part of my daily activity. There was the yearly IPPT test and military training and exercises. In order to keep up with the training, I had to run to maintain my fitness.

After I left the Army to pursue my business, I stopped running and exercising due to my hectic schedule. During that time, my health deteriorated. My BMI was in an unhealthy range. My weight increased. I was unfit and in a bad shape, and I told myself that I had to do something about it. That’s when I went back to exercising and running.

That was 7 years ago, and since then, my health improved tremendously. It is evident in my medical tests that I did. I realised the benefits of running and how it impacts on one’s overall fitness and health.

It was at this time that my passion for running really grew.

Introducing V8Runners

While I was staying in the West, I joined F1 runners and later SonicWestGen running club. I ran with SonicWG on a weekly basis in addition to my daily runs. After moving to the East, my involvement with SonicWG’s weekly runs lessened. Being in a new estate, I had the idea of starting a running interest group.

V8Runners was actually conceptualized as a running interest group to promote fitness and health among the residents in Vue8. V8Runners is young; only a month since it started. Most of us are working, finding little time for exercising and running. Some even live a sedentary lifestyle. With the formation of V8Runners, which is to encourage everyone to exercise and run and to improve their health, it gives us an avenue to run together as a group and have fun at the same time. The response has been good in a way and it is still work in progress. We now have members encouraging their spouses and children to participate in our weekly runs. Not only does this weekly runs promotes fitness and health, it is a time for family bonding too. This bodes well for the group and the estate as a whole!

Join us no matter what your background is 🙂

Everyone and anyone who is passionate about running and wants to keep fit and healthy is welcome to V8Runners! We are not competitive but run for fitness and health. I think we are the first running group in a private estate! I have requests from runners staying in other estates to join us. So, everyone is welcome!

Thank you JustRunlah! and Lucozade for sponsoring our hydration.

Advertisement

NUS Bizad Charity Run 2018: This Year, It’s Food Themed

The NUS Bizad Charity Run (BCR) is an annual fundraising event organised by the NUS Business School Alumni Association and Bizad Club. Currently, in its 8 years running, BCR hopes to build on its past years’ success and expects a greater turnout for the NUS Bizad Charity Run 2018! Mark your calendar guys – 13th January 2018!

What A Great Year 2017 Was!

BCR 2017 which concluded in January 2017 was an overwhelming success. BCR managed to raise over S$100,000 in bursaries for financially challenged students. BCR also successfully raised over S$30,000 for its adopted external beneficiary – The Autism Resource Centre. It was also a record high participation year, seeing 1,600 students, alumni, faculty staff and members of the public support the BCR cause.

BCR 2018

Riding on the success of previous years, BCR 2018 is set out to be bigger and better. Choose from 2 run categories – the fun and relaxing 5KM or the competitive 10KM! This year, the 5KM Fun Run will be a food-themed in support of FoodBank Singapore. Play exciting games while learning about your part to play in fighting food wastage in Singapore! Not to be outdone, the 10KM runners will run their hearts out on the new and improved route that extends into West Coast Park!

Do take advantage of the early bird prices (until 14th November 2017) and the group discounts.

The Beneficiaries

BCR 2018 beneficiaries include the NUSBSA Bursary Fund and The Food Bank Singapore. The NUSBSA Bursary fund is an endowed fund which generates income to fund undergraduate studies for financially-challenged NUS Business School students.

The Food Bank Singapore, BCR 2018’s adopted external beneficiary, redistributes food to more than 200 organisations that reach over 100,000 needy people, including the elderly and low-income families.

About The Team Behind BCR 2018

Now in its eighth instalment, BCR is the product of a collaboration between passionate undergraduates and alumni from NUS Business School. Register now and join them in supporting the less fortunate!

Advertisement

Running the Pipeline Trail

Having lived and worked mostly on the East, I am not very familiar with what’s in the West of Singapore.

When I began road cycling and running, I realised that the West is a really lumpy place, and its where most of the nice trails are.  And once in a while, I’ll see some of these pipes somewhere.  But I never really paid much attention to them.

Then I joined a trail run event.  When I recon the route, its the first time I saw Belukar Track and the pipelines along Bukit Timah Nature Reserve.  I’ve already been at MacRitchie Reservoir, but I found this sight breathtaking.

But I got more curious about the pipes.  I know these are for the water that comes from Johor, so it has to lead up all the way to Woodlands.

So I Googled for articles, posts, and studied the maps.  Where the pipes lay are obvious – the ground above it are clear – no structures or trees on top of it.

After planning it out, I plotted the course, and tried it.

My route goes up North:

Sixth Ave MRT station
Jalan Kampong Chantek (cross Rifle Range Rd)
Belukar Track / Bukit Timah Nature Reserve
ZhengHua Nature Park (cross Chestnut Ave)
Clearing left of BKE (until it goes under BKE)
Clearing right of BKE (cross Mandai)
Woodlands St 41 (cross Woodlands Ave)
Woodlands Centre Rd (until spiral ramp)
Pavement by housing estate until Marsiling Lane

The parts highlighted in green are on trail, or in the case of ZhengHua Nature Park (after Chestnut Ave) you can take the pavement or the open trail on the left.

Most of the articles/posts I read did mostly Rifle Range Rd <–> Woodlands St 41.  The route I made start and end where the furthest I actually saw the pipes from my running and cycling around Singapore.  Its a pipeline trail, right?

Looking at satellite maps, it may give you a false impression that the ground/turf over the pipes where you can run is flat like the rail corridor.  Far from it.  From the video, you can see the elevation profile.  There’s a lot of double-digit gradients.  Those who does repeats at Bukit Timah Hill (not me) would likely find this a piece of cake though.  Its better to have proper trail specific shoes.

Those parts are also very open.  Bring adequate protection from sun/heat, and enough water with you.

Surely, the highlight of the route is the walk over the pipeline.  The pipes are just after Mandai Road.  Not sure if its just me, but midway my mind started wondering “Are we there yet???” which reflected in the rise in heart rate.

For those who haven’t tried this yet, I hope you find this useful.

Advertisement

4 Reasons Why Runners Should Try Spinning

Spinning is an indoor workout that is accomplished on an immobile bicycle that helps in maintaining your fitness. This workout is suitable for athletes of all ages. Spinning is a good way to exercise both your body and mind. The spinning vehicle comes with an adjustable seat, handle, bars with gears, and normal pedals. It also comes equipped with a heartbeat monitor and a knob to adjust the speed of your spins. The best gear for the workout is a pair of cotton socks, shorts, shirts, and the appropriate footwear.

Next is a look at some of the reasons why you should add spinning to your routine exercise.

High-Intensity Training with Folding Bikes

Basically, spinning is an interval training. This is because it offers substantial cardiovascular boost and helps burn a lot of calories, especially when you change position or increase resistance and pedal speed.

It is also a high-intensity training method. This is because the majority of classes are group-based; a feature that will allow you to push yourself beyond your presumed limit because of the energy of those around you. The intense sessions and the added motivation from other classmates, the spinning instructions like those provided by Josh Taylor, a master spinning instructor, high tempo, and an elevated energy soundtrack can also give you a mental boost. This will also serve to re-energize your exercises.

Spinning has a great metabolic effect because it works some of the largest muscles in your body simultaneously. This also means that your body continues to burn calories for some time after the sessions.

Just like with the folding bike options, spinning vehicles come with adjustable modes that allow you to mimic an outdoor ride on a bicycle. You can check out reviews and demonstrations by Jim Roose, a former powerlifter. This means that you can train your anaerobic and aerobic systems, as well as activate your fast and slow twitch muscle fibers. The bottom line is that you will be able to run faster and stronger after a few spinning sessions.

Full Body Workout

Despite a huge number of people thinking that spinning is a cardio exercise only, the benefits go way beyond that. An entry level spin will challenge you in a way that will help strengthen your posterior chain and abdominals, which is attributable to the different adjustable resistance levels that you can use. This allows you to build off what you have gained and also prevents you from hitting the plateau.

Spinning can also be a very beneficial exercise, especially if you suffer from hip, knee, and ankle problems. In fact, pedaling against the resistance provided by the spinning machine pedal works the leg muscles way harder as compared to the running strides. In other words, the exercise conditions the hamstrings and quads of your legs, which results in greater muscles. This translates to a better running economy.

Spinning exercises are also good for runners who live in flat localities since they provide a hill like training that most people struggle to get. They are also good starting options for runners who may have stopped exercising due to previously sustained injuries. If you are suffering from muscle imbalance, the spinning bike exercise will come in handy because there is no need to lean on the bike to turn. Exercises that are done on a spinning machine helps to correct muscle imbalances and also reduces the risk of injuries.

Mental Benefits and Reducing Burnout

According to studies, people who exercise regularly have reduced stress levels as compared to those who do not. Exercises with cardiovascular workouts increase the production of endorphins, dopamine, and serotonin, which help to boost your mood, increase stress resistance, relieve anxiety, and banish the blues. After the exercise, most people experience a great feeling called runners high. Adding a spin session to your daily exercise routine will help to keep down the burden of repetitive physical impact while reducing training monotony and mental burnout.

Reduced Impact on Injuries

Spinning exercises give runners an option to stay away from high impact training, which reduces the chances of overuse injuries without omitting a high-intensity workout. This is because, with spinning, you can exercise most of your muscles without stressing too much load into the weight-bearing joints.

If you integrate a few spinning sessions a week into your training exercise, you will be taking advantage of the benefits that come with high-intensity training. You will also be able to take a prolonged load off of your injuries. This becomes very useful particularly when you are scheduled to have a hard run, yet you have tight muscles or a minor niggle. A spinning vehicle is also very a good option when you are in an injury rehab.

 

Even though there are spinning machines with portable folding bike alternatives that make spinning exercises feel like an outdoor bike ride, but they should only be used for a few sessions a week. Not only do spinning exercises complement your running but they also help in maintaining your cardiovascular fitness. Utilizing the spinning machine can be a good option for runners who need to keep fit even when they are undergoing an injury rehab. It is also a good exercise to start with if you had stopped exercising due to an injury.

Image source: Pixabay.com

Advertisement

The One Mistake Most Runners Make – And It Has Nothing To Do With Your Legs Or Feet

Running efficiency is a much neglected element of running. We runners spend so much time trying to improve our speed and endurance but we tend to neglect this aspect – which is actually a very important element of running. With better running efficiency, we use less energy to run faster. Running more economically means you can run more efficiently with the energy you have – without the need to take a gel for more energy.

The one mistake many runners make actually has nothing to do with your legs or feet. It has actually got to do with your upper body form. In order to maximise the energy you use when running, you need to maintain good upper body form. It is very important to keep your core engaged throughout and maintain good arm form.

What is good arm form?

When people run, they either keep their arms really close to their body or let them go out to the side. Note you want your hands to be always swinging in the direction that you are moving in. Let your hands swing down to about hip level and comes back up. Make sure your elbow stays at a 90 degrees angle and you are swinging forward and back. This hand to pocket position can improve the stability of your body.

Basically when you see runners having a cross body position of their arms, this indicates a decrease activation of your core muscles generally. You would hence expand more energy when running.

Strength Train

One way to maintain good upper body form is to strength train. Strength training is very important. The longer you are into a run, your form starts to falter . Strength training helps prevent this faltering form. A strong core helps keep your body upright. So, the key is to ensure your muscles and joints are strong to prevent your form from faltering especially in the later stages of a race when your body starts to tire. So, do your planks, situps and even squats can help strengthen your core muscles.

Advertisement

Look Forward To Many Firsts At The Great Eastern Women’s Run 2017

Great Eastern stays true to being a LIFE company – helping women live well, stay healthy and feel empowered. Being committed to this cause, Great Eastern’s signature event is back – Great Eastern Women’s Run 2017 on 12th November 2017 at The Float, Marina Bay! Whether you are a daughter, a wife, a mother or a sister, grab as many friends and family as you can to join in the movement for female empowerment! Inspire your wife, your girlfriend or even your grandmother to run in the 5km, 10km or 21km race distances and make a healthy lifestyle their way of life.

New Mummy + Me Category

Runners can look forward to a number of new firsts this year, one of which is the new 2km Mummy + Me Category. This is for mummies to run with their daughters aged 7 – 12 years, and is an opportunity for them to have fun together and teach their young girls the importance of an active lifestyle. Girls 3 – 6 years of age can join the 100m Princess Dash, which is returning this year by popular demand, and receive a tiara upon completion of their race distance.

Who Thought Running 5km Could Be So Fun?

The 5km Live Great! Fun Run category will see the introduction of a slew of  exciting new elements and instagram-worthy moments.This includes photo walls for photo opportunities, a colourful ball pit to wade through, and the opportunity to win a diamond. This year, local jeweller Ivy Masterpiece will be coming on board as a partner of the Run, and three lucky participants will stand a chance to run home with a diamond solitaire. Approximately 1.5km into the run, participants will run through a zone featuring diamond photo walls and each participant will receive a serialised diamond wristband cut-out. Post-race, a lucky draw will be held at the race village where one 1-carat diamond solitaire and two 0.3-carat diamond solitaires can be won!

Dazzling experiences aren’t limited to the participants of the 5km. 21km finishers will receive newly designed rose-gold plated medal to commemorate their achievements. The 10km, 5km and 2km Mummy + Me race distances will receive an exclusive new gold-plated medal.

The Run Goes Digital

When you commit to a healthy lifestyle, you’re in it for the long run. It’s not just about race day, but also the also time, effort and determination you put in before race day to train. Imagine the satisfaction when all your hard work pays off and you cross the Finish line! This year, GEWR has launched a mobile app to track the klicks you clock in training for the run. The app has monthly challenges for participants to take on, and aims to encourage participants to go the extra mile for charity and receive attractive rewards.

GEWR Encourages Tertiary Students To Get Involved And Be Fit

People just entering the workforce often have trouble making time for exercise, so it helps to have these healthy habits in place beforehand! This is why GEWR is reaching out to tertiary students to promote the importance of health through running. Tertiary students will enjoy exclusive discounts and to make it more interesting, the school with the largest collegiate of female participants will be receiving some exciting prizes!

Run For A Cause

The GEWR is committed to the causes of the Breast Cancer Foundation and Women’s Health Research and Education Fund. Wear a tutu, buy a bib or customise your race tee and do a good deed for charity! The popular Don A Tutu For A Cause initiative is back this year for runners to display their support for charitable causes with a minimum donation of $5, where they will be provided with a tutu to don and show off on raceday.

We’ve Got Something Good To Share

Psst, we’ve got something great to share! All OCBC Great Eastern Cashflo Credit Card holders will enjoy an additional 10% off  registration fees for all categories when they register online.

Don’t miss out on these moments to Live Great. This year, the GEWR committee is really pulling out all the stops to make this a memorable day, so sign up and join the fun!

Advertisement

I Can Do Whatever I Want – Mexico Marathon Chaos

Up to 5800 runners cut the marathon course short at the Mexico Marathon. Reasons range from – just wanted to do a 25km long run training, to gatorade, to the collectible pretty medals.

Right from the start line, it is chaos! I mean where else in a marathon do you see 1400 runners in the elite coral? I mean we’re pretty sure there weren’t 1400 elites. Chaos is normal at any marathon scene but the Mexico Marathon really brings chaos to another level.

The gun goes off, but not all runners are at the start line. They totally ignored the startling and started maybe 10km down the course, some 15km down the course. Neither were all runners planning to follow course. Some took short cuts.

According to a local, this was a normal phenomenon. This year though, a staggering 20 per cent of runners were disqualified for not following the course. They did not cross timing mats, or well, crossed them in the wrong order. Many runners use the race as a training long run. These people meet in groups and just hop on to the course. Technically they aren’t trying to cheat for a better timing to qualify for the Boston Marathon or anything. They just want to train. At 650 pesos, it is inexpensive for them to use this as a training run.

Photo Credits: Juan Enrique Granados

Some do it for the medal. 6 years ago, they launched medals M-E-X-I-C. It would be the final year for the O next year. I mean if you’ve started the collection, you need to have all 6 don’t you? Here’s to hoping that people would stop the chaos after next year.

The response has largely been well, I’ve paid for my bib so I can do whatever I want!

Advertisement

5 Key Rules To Follow To Being A Better Runner

We all want to be better runners. Here are 5 simple key rules to follow to be a better runner!

#1 Add Variety To Your Runs

If you want to be a better runner, you can’t just go out and run for as long as you can or as fast as you can. Well, you may be able to improve to a certain extent, but if you want to bring your running performance to the next level you need to add variety to your workout. There are different types of runs – the tempo runs, the speed workout, the recovery run, the long run and hill repeats. Click here for a detailed description on the different runs.

#2 Schedule REST days

It cannot be stressed enough how recovery is part of training. You must schedule rest days. It is only when you rest and allow your muscles to recover that your muscles become stronger. If you do not schedule rest days, you risk overtraining. Overtraining can lead to you feeling sluggish and consequently a plateau or even decline in progress.

#3 Do not eat a huge meal after a workout

I know – it is tempting because you deserve that burger and pizza and fries and maybe a coke as well. But it is important to refuel ourselves well with good building blocks to allow our muscles to recover. A meal with a good amount of protein to help the repairing of our muscles would make a good post-workout meal.

#4 Don’t forget the warmup

Remember to always warmup before heading out for a run. It’s easy to skip it when we are pressing for time. But that 5 minutes could put you out of action for a couple of months maybe. Remember warmup stretches are normally dynamic stretches that brings you through a range of motion that preps you for your run ahead.

#5 Strength Train

Photo Credit: Muscle and Fitness

More often than not, our form starts to falter as you run longer. With strength training, we are more able to keep our running posture and from. The key here is to prevent your running form from faltering especially in the later stages of a race when our body starts to tire. This will ensure our body spends less energy when we run, and hence can hold a particular speed for a longer time – giving us faster timings. So, do your squats and planks!

Advertisement

Fun Run at Lunghi Run 2017 [4 km] (by KenJoe)

September is a lull month for my run ‘routine’ ie no races.  Having completed two marathons a few months apart with my first half marathon trail following soon after, amidst the 10 km races, and the TOGO817 (cycling 817 km in 7 weeks) it was probably a good decision too.

Then I had a message from Ali Akbar whom I knew from FB accounts, about the Lunghi Run.  He is one of the organizers and the creator of this event.   I did wonder about taking part.  As folks may know, I just don’t like to be too hampered with stuff when running, be it a smartphone, running hydration belt or even now, a lunghi (or sarong).  Still, it was also a charity run, donation going to MINDS so I signed up soon after.  I asked some of my running friends but due to the timing, only my other FB running buddy was available – Chia SY.  (Others were also in Sydney for the Sydney Festival Races.)  SY was coming out of a plantar fasciitis recovery.  Still, his pace was relatively fast for his age and for his injury (he went sub-6 min/km for this in the end).  It was a fun run anyway, so no pressure and we arranged to meet for the fun race.

Collection was a breeze on a Sunday at Telok Blangah RC.  Met Ali in person and had a wefie too.  I was quite surprised by the quality of the race pack – definitely value for money if you are the type who are careful with spending budget.  A lunghi was also in the package besides the usual tee sponsored by Compressport.  As the date draws nearer, I went on the internet to look for demo on how to wear the lunghi.  There is a number of ways.  But I took the easiest way.  I also learnt that it probably makes sense to just put the lunghi over yourself rather than try to wear it feet first like what most folks would do.  Now the only concern I had was, whether the lunghi would drop if I were to really run.  I would not know till that day since I didn’t feel like I could just practise it at the park nearby.

Race day was a Saturday afternoon and luckily for us, it was not too hot.  I deposited my bag after snapping a couple of pictures at Marina Bay.   A crowd of a few hundreds were gathering near the stage.  Understood that about 700 participants signed up for the whole event into its 5th edition.

Ali demonstrated the alternative ways of wearing the lunghi.  The first one was similar to what I saw on the internet which I adopted.  I just drew in my stomach, took each side and flip across and rolled the top tightly outwards and downwards.   It felt snug and comfortable.  Did some light warm-up.  Despite the demo, I realized looking at post run photographs, most folks did it their own ways.  Didn’t matter, it was for fun, and whatever works…

There was a dance cum warm up exercise routine going on and you could see lots of smiling faces trying to follow the movements.  Families, couples, singles, young and old folks with variations of the lunghis.  Soon it was time to start.  The race was flagged off with cries of Lunghi Lunghi Run. Most folks were happy to just walk.  Some started off running, and so did we.  It was a short run, 2 km to Marina Barrage and then back, making up the 4 km.  I did the U-turn a bit further from the volunteer but still, when I made it back to Finishing point, it was closer to 3.8 km.  SY had raced ahead of me, and then ran an additional couple of hundred metres to make it 4 km.

First time, I was probably one of the first twenty to reach the finishing line since most of them were still enjoying the scenic route and chatting.  On reflection, it was a bit strange, but everyone has his/her own idea of fun.  For me, it was running as fast as I could in a lunghi and feel the wind.  I wasn’t sure about SY but he was caught on cameras posing with his ready smiles and achieving his post recovery sub-6 min pace, perhaps.

Bananas and Pokka Sports drinks were provided at the finishing point.  We collected the medals too.    There were also many photographers for this event.  This was also the only race this year so far which I stayed back to witness the lucky draw.  A cheque for $6000 was handed over too to MINDS.   In fact there was also a surprise celebration with birthday cakes for those born in September, 5 designs for the 5 years !  SY was ‘thrilled’ to be interviewed by Pris Chew, one of the regular bloggers on running events.  He called me over towards the end.  Pris happened to be one of the September kids too so she went off to enjoy the cake with the others after a brief chat.

Running in a lunghi was definitely one of the most ‘fun’ races I enjoyed.  For its carefree atmosphere, supporting multi-racial theme more effectively than some that I’ve seen, in a more subtle way.  Some folks got away with awards for the most well dressed family, macho male or female dressing etc.   Next time if you want some short and good fun (or dress up too) while still having a meaningful ‘race’, or even just a stroll, then this is the race for you.

Certainly, the sentiments rang true for me as I remembered the write-ups when I looked up the objectives of the event initially.  “The Lunghi Runs have always been a non-competitive and non-profit event. Some runners even describe it as a ‘runner’s reunion’ and a ‘running festival’. But despite the laissez-faire setting, the show of solidarity, unity and charity is strong. And it will continue going strong.”

I have a good post-run coffee chat with my virtual running buddy, one of those rare occasions too, after a relaxed ‘race’.  Run Safe, Run Happy.

*This may also be a good time to stop blogging for a while as I re-evaluate how my efforts at blogging and running are going thus far.  Been a good experience for me as I share about the races I ran, albeit at this age and writing long-winded, as proper English as I could.  But perhaps I may still be back sooner than I thought.  Enjoy the runs in your life.

Advertisement

Interview With Ang & Celin – Couples Who Run Together, Stay Together

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Ang – Hi, I am Ang, I just want to run to keep Healthy and to eat my fav food.

Celin – Hi, I’m Celin Heng and I need to keep this mind – 3months will go by either way, so might as well work hard, eat healthy and exercise. I want to see what happens if I don’t give up.

JustRunLah! : How did you meet each other?

Ang & Celin – We bumped into each other at work 2 decades ago and we are married with a daughter.

JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?

Ang – I started running for fun before army…..and i always run just to pass my IPPT. It’s Health inspired me to do so, if you keep exercising, 10 or 20 years down you will see and feel the differences.

Celin – I picked up running third quarter of 2015, I was 42years old and I was inspired by my sister whose is the sports woman since young. After running less than 3months without proper training, I decided to sign up SCMS full marathon to mark my “42years old , 42/42.125km”. I completed, it was my 1st longest run.

JustRunLah! : Your greatest reward from your sporting journey so far?

Ang – My greatest reward is that I make lots of great running friends, and also every morning when I wake up, I know that I don’t have to take any kind of medicine….just run lah

Celin – My greatest reward from running, I have loose my weight from 65kgs to 52kgs. What I’ve ended up with is a bunch of people running often while still eating all the stuff I used to eat. I sometimes use running as an excuse to eat things I’d normally try and avoid.

JustRunLah! : What is your mantra for when the going gets tough in a race?

Ang – It’s all in your mind. Just enjoy the process.( whatever sports you take up).

Celin – It never gets easier, you just get better. “Run To Eat”

JustRunLah! : One advice for aspiring runners?

Ang & Celin – Be in great shape and fitness that when others look at you they want to become fit too.

JustRunLah! : Finish this sentence: Fitness is…

Ang – Fitness is everyday affair, just enjoy doing it in whatever exercises or sports.

Celin – In running, it doesn’t matter whether you come in 1st, middle or last, you can say “I have finished it, there is a lot of satisfaction in that

Advertisement

5 Warmup Stretches For Runners

We runners love to run, but when it comes to stretching, it’s not really something we love. But we have to bear in mind, stretching can help prevent injury that could keep us away from our beloved sport for months. Warmup stretches differ from cool down stretches. Warm up stretches are more towards dynamic stretches which is a form of active moment that takes your body through ranges of motion. This will better prep you for your heard sporting activity ahead.

#1 Leg Swings

Stand one leg firmly on the ground and kick your other leg 90 degrees up. Keep your leg straight. Swing your leg back and forth and repeat on both legs. This is a great move to open up your hips and hamstrings.

#2 Side Leg Swings

Similar to leg swings, stand firmly on one leg and kick your leg 90 degrees up – but kick up towards your sides this time. Remember to repeat on both legs. This helps open up your hip area.

#3 High Knees

These help warm up your leg muscles and open up your hip flexors at the same time. Bring your knees up to your chest and then repeat on the other side. This helps gets your heart pumping as well and hence really allows your your body to warmup.

#4 Butt Kickers

Bring your right ankle to your butt with your left leg on the ground. Repeat on your other leg. This is a simple cardiovascular move that provides you a good warmup for your entire body especially your hamstrings.

#5 Walking Lunges

Walking Lunges really helps you warm up your quads. Repeat lunges 10 times on each leg. Your legs muscles will be seriously warmed up by now and you would be ready to go.

And there you go, 5 simple dynamic stretches for you before you head out for your run. You never know, these stretches could be what keeps you away from a nagging 3 months injury. Start stretching now! Don’t start when it is too late!

Advertisement


JustRunLah! is owned and managed by JustConnect Media