The iconic Great Eastern Women’s Run (GEWR) returns on Sunday, 9 November 2025, at the Singapore Sports Hub. Now in its 19th year, GEWR continues to be a signature event dedicated to empowering women through health and wellness. It is a celebration of fitness, community, and friendship—bringing women together to embrace an active lifestyle.
Categories and Fees
Great Eastern Policyholder exclusive rate
Redeem promo code on Great Eastern Rewards app by 5 October 2025. For more information on redeeming the promo code, please click here.
All prices are in Singapore Dollars and are inclusive of GST
+Policyholder refers to Great Eastern Policyholders. Promo code can be retrieved from the Great Eastern Rewards App using the email address used to register for the race. Instructions for redeeming of Policyholders’ promo code can be found here. For more enquiries, please contact [email protected]
*Loyal runner refers to individuals who had participated in the Great Eastern Women’s Run 2024 only. Promo codes would be sent to you via the email address used to register for GEWR 2024. For enquiries, please contact [email protected]
Race Entitlements
The special collaboration with Sanrio will be back once again, featuring the adorable Cinnamoroll in our 2KM Mummy + Me and 100M Princess Dash categories.
This is a fantastic chance for mums and daughters to create lasting memories while staying active. Plus, the race entitlements are as charming as ever—Cinnamoroll will be right there with you on your race bibs, medals, and the all-new kids race bag!
Receive an Adidas race t-shirt (worth $50) and an exclusive GEWR race bag when you register for the event. Participants of the 21.1km category will also receive a Finisher t-shirt upon completion of the half marathon.
The race t-shirt and GEWR tote bag will be delivered straight to your Singapore address. Please ensure the delivery address you provided during registration is accurate and up to date.
Support a Meaningful Cause
This year, GEWR continues to support Daughters Of Tomorrow (DOT) and the Singapore Cancer Society (SCS), in partnership with Community Chest.
Every contribution makes a difference! You can pledge a small donation of S$5, S$10, or S$40 during registration (no tax deduction).
If you would like to contribute more, head over to our Giving.sg page. Donations of S$10 and above made via Giving.sg platform are eligible for tax deductions.
Whether you’re an avid runner, a weekend warrior, or simply trying to stay active, knee pain and shin splints can cast a long shadow over your fitness routine. These common overuse injuries not only cause discomfort but can also disrupt your regular training if not managed properly. This guide breaks down what leads to these injuries and offers practical, actionable strategies for treatment and prevention.
Understanding the Injury
What Is Knee Pain?
Knee pain can stem from a range of issues—overuse, improper alignment, muscle imbalance, or even past injuries. Common causes include:
Overuse and Repetition: Repeated stress from activities like running or jumping can inflame the tissues around the knee.
Muscle Imbalances: Weak or tight muscles may put extra pressure on the knee joint.
Improper Biomechanics: Poor form during exercise or misaligned feet can result in uneven stress distribution.
What Are Shin Splints?
Shin splints refer to pain along the shinbone (tibia) and are particularly common among runners, dancers, and those who suddenly increase their exercise intensity. They usually arise from:
Excessive Training: Rapid increases in training intensity or duration without proper conditioning.
Hard Surfaces: Running on concrete or other unforgiving surfaces can strain the muscles and bones in your lower leg.
Inadequate Footwear: Shoes lacking proper cushioning or support may contribute to the development of shin splints.
Immediate Treatment Strategies
Rest, Ice, and Elevation
When pain first strikes, resting the affected area is key. Avoid activities that exacerbate your symptoms—this might mean taking a few days off from running or high-impact workouts. Applying ice to the painful area (15–20 minutes at a time, several times a day) helps reduce inflammation. Elevating your leg can also encourage swelling to subside.
Compression
For both knee pain and shin splints, using a compression bandage can help to control swelling and provide some joint support. Be sure to wrap snugly without restricting blood flow.
Pain Management
Over-the-counter pain medications like nonsteroidal anti-inflammatory drugs (NSAIDs) can relieve pain and reduce inflammation. However, these should be used as a temporary measure alongside other treatments, not as a long-term solution.
Long-Term Recovery and Rehabilitation
Stretching and Flexibility
Maintaining good flexibility is essential for both prevention and recovery. Incorporate stretches targeting your calves, hamstrings, quadriceps, and hip flexors. These stretches not only relieve tension but also improve blood flow to the injured area, speeding up the healing process.
Calf Stretches: Keeping the calves flexible can minimise strain on the shins.
Quadriceps and Hamstrings: Strengthening and stretching these muscles help align the knee joint, reducing the likelihood of pain.
Strengthening Exercises
Building strength around the affected area stabilises the joints and improves overall biomechanics. Focus on:
Leg Strengthening: Exercises like squats, lunges, and leg presses can bolster your quadriceps, hamstrings, and gluteal muscles.
Core Exercises: A strong core supports proper posture and reduces the impact of repetitive movements on your knees.
Balance and Stability Work: Incorporate exercises using balance boards or stability balls to enhance neuromuscular control and prevent overuse injuries.
Proper Footwear and Orthotics
Wearing shoes designed for your specific activity is a cornerstone of prevention. Ensure your footwear offers:
Adequate Cushioning: To absorb impact during high-intensity activities.
Arch Support: To prevent misalignment and reduce stress on your knees.
Custom Orthotics: For some, custom inserts may help distribute force more evenly, particularly if you have flat feet or high arches.
Prevention Tips for Active Lifestyles
Gradual Training Increases
One of the simplest yet most effective prevention strategies is to avoid sudden spikes in training intensity or duration. Gradually building up distance or speed allows your body to adapt to the new demands placed on it, reducing the risk of overuse injuries.
Warm-Up and Cool-Down Routines
Warm-Up: Begin every session with a proper warm-up that includes dynamic stretches and light cardiovascular activity. This prepares your muscles and joints for the work ahead.
Cool-Down: After exercising, gradually bring your heart rate down and engage in static stretching. This helps minimise muscle stiffness and promotes recovery.
Listen to Your Body
Perhaps the most important prevention tip is paying close attention to your body’s signals. If you begin to feel unusual discomfort or persistent pain in your knees or shins, don’t ignore it—stop, assess, and consider modifying your training. Early intervention can prevent minor annoyances from turning into serious injuries.
When to Seek Professional Help
While self-management and home care are often effective, sometimes professional intervention is necessary:
Persistent or Increasing Pain: If you experience ongoing or worsening pain despite rest and home treatment.
Swelling and Stiffness: Signs of significant inflammation or a possible internal injury.
Mobility Issues: If the pain begins to affect your daily activities or your normal movement.
A sports medicine specialist or physiotherapist can conduct a thorough evaluation, potentially recommending imaging studies, tailored rehabilitation, or other advanced treatments to get you back on track safely.
Final Takeaway
Knee pain and shin splints, though common among active individuals, are not inevitable. By understanding the causes, applying immediate treatments, and committing to long-term strategies like proper stretching, strengthening, and gradual training progression, you can overcome and even prevent these injuries. With the right approach, you’ll be able to enjoy your workouts—pain-free—and keep pursuing your fitness goals with confidence. Take care of your body, listen to its needs, and remember: recovery is just as important as performance.
This comprehensive guide aims to provide both immediate relief and long-term strategies to help you manage knee pain and shin splints effectively. Stay active, stay smart, and let your passion for fitness drive you toward a healthier, pain-free lifestyle.
Singapore’s running season is heating up—literally. With an exciting line-up of fun runs, night runs, and marathons such as the Smurfs Run, Unlabelled Run, Cold Storage and Giant Kids Run, and Crayon Shinchan Singapore Run happening from late June onwards, the next few months are set to be a celebration of movement, community, and fun. Whether you’re aiming for a personal best in a competitive event or simply soaking up the festive atmosphere on a casual jog with friends and family, one thing is certain: the hot and humid weather is not to be underestimated.
To stay safe and perform your best, it’s crucial to fuel your body properly—not just to support energy needs, but also to prevent heat-related conditions like dehydration, cramps, or heat exhaustion. Here’s what you should eat for running well during Singapore’s hottest months.
1. Stay Ahead of Dehydration: Replenish Sodium and Electrolytes 🧂💧
In hot and humid conditions, your body works overtime to cool itself, leading to excessive sweating. This process not only drains water but also vital electrolytes like sodium, which is key to maintaining fluid balance and nerve function.
Electrolyte loss without replacement can result in cramps, dizziness, fatigue, and nausea—classic signs of heat stress. In extreme cases, it may exacerbate underlying health issues such as asthma, diabetes, or cardiovascular disease. It can even trigger joint-related discomfort, which may worsen conditions like bunions, resulting in bunion surgery, and affecting your running form and long-term performance.
What to do:
Add a small pinch of salt to your water before or during your run.
Make a DIY sports drink: Combine 1 litre of water, juice of ½ lemon, 1 tbsp honey, and ¼ tsp salt. Chill it and sip throughout your training session.
You can also use electrolyte tablets or powders, especially if you’re training for a longer run or tend to sweat heavily.
2. Carb Up Before You Hit the Pavement 🍌🥣
When running in hot weather, your body uses more energy to regulate temperature. To avoid early-onset fatigue, it’s important to have sufficient carbohydrate availability to maintain glycogen stores—the fuel your muscles rely on.
How much do you need? As a rule of thumb, aim for 1 gram of carbs per kilogram of body weight before your run. This helps fuel your session without leaving you feeling too full or bloated.
Example pre-run options:
70kg runner:
1 large banana (~30g carbs)
½ cup dried apricots (~40g carbs)
Morning runners:
1 cup cooked oatmeal (~50g carbs)
Add 1 oz raisins (~20g carbs)
These light, digestible options provide sustained energy, making them ideal for warm-weather workouts.
3. Recover Right with Cooling, Nutritious Snacks 🍧🥗
Post-run recovery is just as important as the run itself, especially in tropical climates. Your body needs to replenish glycogen, repair muscle tissue, and cool down.
Within 30 to 60 minutes post-run, aim to consume a snack or meal that includes both carbohydrates and protein. This speeds up recovery and minimises soreness.
Great options include:
Toast with eggs and avocado
Pasta with vegetables and lean protein (like grilled chicken or seafood)
Greek yoghurt with fresh fruit
Add a cooling twist: To help lower body temperature and rehydrate, blend a refreshing smoothie using tropical, hydrating fruits like pineapple, mango, or watermelon, or other foods with cooling effects. Enhance it with raw honey and soothing herbs like spearmint or basil for an extra-cooling effect.
A Few Final Tips for Running in Hot Weather
✅ Wear light, breathable clothing to prevent heat build-up ✅ Use sunscreen to avoid sunburn and reduce thermal stress ✅ Plan runs early in the morning or after sunset when it’s cooler ✅ Carry hydration with you, especially for runs longer than 30 minutes ✅ Listen to your body: dizziness, confusion, or cramps are signs to stop and cool down immediately
Run Smart, Stay Safe, and Enjoy the Season
Running in Singapore’s tropical climate isn’t always easy, but with the right nutrition and hydration strategies, it’s absolutely manageable—and even enjoyable. Whether you’re chasing a medal or memories, these nutrition tips will help you perform safely, recover faster, and keep your energy levels high through every race or training session.
Remember: heat doesn’t have to be the enemy—it just means your body needs a little more care and support. So, fuel up, hydrate smart, and enjoy the vibrant race season ahead! 🏃♂️🌞💦
The Bangkok Airways Samui Half Marathon 2025, held on 22 June 2025 at Phru Chaweng Public Park, brought runners from across Asia together in an unforgettable dawn ceremony and spectacular coastal route. Known as the first event of the Bangkok Airways Boutique Series, it offered 21.1 km, 10 km, 5 km, and even an 800 m kids run — making it a true family-friendly racecation.
The 800 m kids run concluded on the evening of Saturday, 21 June 2025 (Expo Day), within Phru Chaweng Public Park. On the early morning of Sunday, 22 June 2025, the half marathon kicked off at 4:30 am, followed by the 10 km at 5:30 am and 5 km at 5.45 am — bathed the course in stunning sunrise hues. From a crisp start through scenic roads, participants ran along iconic landmarks such as Central Samui, Surat Thani Rajabhat University, Wat Plai Laem, Fisherman Village, BIG C and Bangkok Hospital Samui. The 5 km participants even ran on the beach for 1.2 kilometres before joining the 21K and 10K runners to the finish line.
🍍 Post-Race Perks: A Tropical Finish-Line Festival
Crossing the finish line at Phru Chaweng Public Park was just the beginning of the fun. The post-race zone transformed into a festive mini-village where runners could refuel, refresh, and relax — island-style.
🍜 Eat Like a Local
Runners were welcomed with a diverse spread of local food and drink booths — a sensory celebration of Thai cuisine and tropical treats:
Piping hot noodle bowls, fried chicken with sticky rice, rice with stir-fried minced meat, Thai fried noodles, and many more were handed out to hungry finishers.
Hydration stations didn’t just offer water — there were isotonic drinks, bottled coconut drinks, and Coca-Cola.
Dessert lovers were drawn to booths offering traditional Thai desserts.
These booths weren’t just about food — they showcased Koh Samui’s culinary identity and island hospitality.
🧘 Massage & Recovery Zone
A favourite among runners, the massage booth saw a steady stream of post-run guests. Professional Thai masseurs provided complimentary:
Foot reflexology for tired soles
Shoulder and back massages to release post-race tension
Soothing herbal balms and cooling oils added an aromatic touch to recovery
Lying under tents with ocean breezes and traditional Thai music playing in the background, many runners called it their “second favourite part of the race, after the finish line!”
📸 Photo Spots & Vibes
Instagram-worthy photo backdrops were made available at the race village for finishers to capture their memorable moments. The upbeat Thai music also kept the energy high, making it feel more like a beach party than a finish line.
What’s more! All Bangkok Airways Boutique Series 2025 runners get to download their race photos taken by the official photographers at every race!
The Bangkok Airways Samui Half Marathon 2025 was more than just a race — it was an immersive experience that celebrated movement, culture, and connection. From sunrise running to sunshine recovery, every detail of the event was infused with warmth, both from the island’s weather and its people.
Whether you were racing for time, fun, or food, everyone left with a medal, a smile, and a story worth sharing.
📆 Looking Ahead
As part of the Bangkok Airways Boutique Series, this race sets the tone for Koh Samui and leads into the Trat Half Marathon (August) and Sukhothai Half Marathon (September). Many runners are also already eyeing 2026 for a return.
Singapore, 22 June 2025 — The spirit of sportsmanship and community was alive and thriving this morning as TriFactor Run & RunSwim 2025 brought together close to 1,000 athletes from Singapore and beyond. From seasoned multisport competitors to first-time racers, and even participants over the age of 60, this year’s event reaffirmed TriFactor’s commitment to building an inclusive and high-energy sporting experience.
The event featured the signature SGRC TriFactor Run 21km and 10.5km Run categories, along with the fast-growing RunSwim formats that challenge athletes to seamlessly transition between disciplines. In the 21km Men’s Overall, Singapore’s Mr Ng Hou Jin Terry clinched victory with an exceptional time of finished with an impressive time of 1 hour, 20 minutes, and 5 seconds.
Photo credit: Orange Room – Mr Terry Ng at the finishing line
Ms Rianne Payne topped the Women’s 21km with a strong 1 hour, 34 minutes, and 28 seconds. Rising stars and SEA Games 2026 hopefuls put on a thrilling performance.
Photo credit: Orange Room – Singapore National Athletes racing at National Aquathlon Championship Photo credit: Orange Room – Mr Low Shao En Reyes claimed the National Aquathlon championship men title in a time of 17 minutes and 5 seconds Photo credit: Orange Room – Ms Lim Wan Ting claimed the National Aquathlon championship women title in a time of 19 minutes and 13 seconds Photo credit: Orange Room – Start line of the kids category of TriFactor Run 2025
In addition to promoting athletic excellence, TriFactor’s CSR arm, TriFactor Care, supports Special Olympics athletes, who have become a vital part of the TriFactor family. Supported by a dedicated team of volunteers who trained and raced alongside them, these athletes showcased the purest form of resilience, unity, and sportsmanship.
Photo credit: Orange Room – Special Olympic Runners and their guide
“This year, we saw a significant rise in multisport participation,” said Mr Joseph Tan, Race Director of TriFactor. “Our clinics and workshops were fully subscribed, and it’s encouraging to witness the growth of the multisport community across all age groups.”
Mr Elvin Ting, Co-founder of TriFactor, added: “We are proud to welcome more international athletes this year. Our vision is to grow this into an iconic Aquathlon event in Asia — one that athletes use as a stepping stone to bigger races on the global stage. This unforgettable race day was made possible with the generous support of our partners. We extend our sincere gratitude to all our sponsors.”
Photo credit: Orange Room – Post event hydraton by CocobellaPhoto credit: Orange Room – Post event massage by StarbalmPhoto credit: Orange Room – Sponsors activation – Amino Vital
For more information and updates on upcoming events, please visit www.trifactor.asia
SINGAPORE, 17 June 2025 – Participants in the Standard Chartered Singapore Marathon™ (SCSM) 2025, which will be held from 6-7 December, will be met with a stunning view as they triumphantly cross the finish line at the Padang, a site deeply rooted in Singapore’s history.
The highly anticipated World Athletics Gold Label race, celebrated for its scenic routes and vibrant community participation, will kick off at the F1 Pit Building and conclude at the Padang. Framed by the grand neoclassical architecture of landmarks like the former City Hall and Supreme Court, which now house the National Gallery Singapore, the Padang will offer participants a memorable run past some of the city’s most historic sites while also providing easy accessibility for supporters to cheer the runners on. From high-energy drummers and cultural dancers to skyline photo ops, recovery zones, and food galore – SCSM 2025 promises a vibrant, festival-like experience for runners and supporters alike.
Mr Jeff Edwards, Managing Director of Asia for The IRONMAN Group, organisers of SCSM said, “The Padang’s deep historical significance and central location offer both new and returning runners a unique way to experience the rich heritage of the city, and a memorable way to end their race journey.”
He added: “For the first time, this year’s event will adopt an exciting two-day format with the Half Marathon and Marathon held on separate days, driven by a remarkable 46%, and 31% growth in participation for each category respectively over the last three years. This change is set to enhance the race-day experience and create an unforgettable weekend for all participants and spectators.”
With the new race format, runners in the Half Marathon and Marathon categories will also enjoy dedicated race routes this year. The Kids Dash, previously held on Friday evenings, will now take place on Saturday morning; joining the main race weekend and giving families the opportunity to celebrate the race-day excitement together.
Ms Lilian Chee, Director, Sports, Singapore Tourism Board said, “The region’s only Gold Label race, the Standard Chartered Singapore Marathon has long been a marquee event that strengthens Singapore’s position as premier sporting destination. We take great pride in extending a warm welcome to both local and international runners and their supporters to a world-class marathon that seamlessly integrates Singapore’s vibrant offerings with our rich historical and cultural tapestry. As we celebrate SG60 this year, the Padang finish line – one of Singapore’s most iconic landmarks – will provide a fitting finale and create memorable experiences for all runners and supporters.”
Mr Roy Teo, Chief of Industry Development, Sport Singapore, said, “From hosting Singapore’s first National Day Parade to welcoming international music acts and major sporting events like the Formula One races, the Padang has brought our community together during significant milestones in our nation’s journey. As we celebrate Singapore’s 60th year of independence, the Padang provides the perfect backdrop for this marquee sporting event, where international and local runners — including our Team Singapore athletes — race to achieve their personal bests. With SCSM 2025 now less than six months away, we invite runners from all walks of life to step forward, secure their spots, and start preparing for the largest run in Singapore.”
Mr Patrick Lee, CEO, Singapore and ASEAN, Standard Chartered, said, “Standard Chartered is proud to be the title sponsor of the marathon for over two decades, just like how we are honoured to serve Singapore for more than 165 years. We’ve witnessed the rise of SCSM to become a world class event and the only World Athletics Gold Label race in this region enjoyed by runners and non-runners alike. Not only is this a testament to our shared commitment to unite different communities through the power of sport, it is also a reflection of the country’s continued drive towards excellence and innovation – a fitting tribute as we celebrate Singapore’s 60th birthday and the creation of a new race-day experience for all participants this year”
adidas named official apparel and footwear sponsor of SCSM 2025
SCSM 2025 will welcome adidas as the official apparel and footwear sponsor, marking a powerful partnership between one of the world’s leading sports brands and Singapore’s most celebrated running event. Known for its innovation in performance wear and deep roots in running culture, adidas will outfit all registered participants with premium race apparel designed for comfort and peak performance.
Try-outs for race singlets and finisher tees will be available at selected adidas stores, with further details to be announced closer to the event date. Additionally, a range of exclusive SCSM-adidas co-branded merchandise will be available this year, offering runners and supporters alike the chance to showcase their marathon spirit.
Gearing up for SCSM 2025
This year’s marathon is already generating significant excitement among the running community in Singapore and beyond, including over 7,000 international runners, steadily catching up to last year’s figure of close to 13,000 international runners. The event has gained considerable attention globally, with the top four international markets being Indonesia, Philippines, Malaysia, and China, highlighting SCSM’s appeal beyond the home turf.
In celebration of SG60, Standard Chartered Singapore is launching the SG60 Ekiden promotion, offering a $60 discount to the first 60 teams who sign up on National Day. The promotion is open to all participants, with Standard Chartered cardholders enjoying an extra 15% off on top of the $60 discount when registering for the Ekiden category. The SG60 promotion will also extend to other race categories, with further details to be announced at a later time.
As with previous editions, a series of eight official training runs will be held across Singapore in the lead-up to this year’s event, kicking off on 30 August. Organised in partnership with the Running Department, now in its 12th year supporting SCSM, these sessions are an integral part of the marathon’s preparation journey. Led by professional pacers, the training runs are designed to help participants of all levels train safely and effectively for race day, with distances ranging from 5km to 33km.
Marathon registration
Registrations opened on 16 April. General pricing for the Marathon, Half Marathon, 10km, 5km, Ekiden race (team of 4 runners) and Kids Dash are $169, $148, $120, $88, $545 (per team) and $44 respectively. Prices are inclusive of processing fee and GST. Standard Chartered cardholders will enjoy a 15% discount off registration fees.
In our fast-paced world, it’s easy to slip into a spiral of self-doubt and criticism. But what if a simple change in how you speak to yourself could transform your mindset, boost confidence, and even elevate your workouts?
This article highlights the transformative impact of positive self-talk: the internal dialogue that uplifts, motivates, and empowers both your mind and body. At its core, self-talk involves the words you use internally, either reinforcing or undermining your sense of self.
🧠 Why Self‑Talk Matters
Shapes mindset: Negative self-talk fosters self-doubt and stress, while positive phrases cultivate resilience, self-belief, and mental clarity.
Enhances performance: Studies show that strategic use of self-talk—motivational or instructional—improves endurance, focus, and execution of precise movements.
Bolsters well‑being: Shifting inner dialogue away from negativity can alleviate anxiety, reduce depressive thoughts, and reinforce self-esteem.
🎯 Two Types of Self‑Talk
Motivational – e.g., “You’ve got this,” “Keep pushing”—energises and uplifts, ideal during tough workouts.
Instructional – e.g., “Elbow up,” “Eyes ahead”—provides cues for skill execution and concentration.
🔄 Four Techniques to Build Positive Self‑Talk
Monitor Your Inner Voice Start by noticing your thoughts in daily life or during exercise. Journaling can help map patterns of negativity and discover opportunities to shift the dialogue.
Thought-Stopping When a negative thought emerges—”I’m not cut out for this”—pause it. Mentally (or aloud) say “Stop,” then switch it to a positive reframe: “I can learn and improve”.
Create Affirmations & Power Cues Prepare short but powerful mantras like “Stay strong,” “Focus on the form,” or a “power word” that reconnects you to earlier successes.
Externalise Your Support Use “you” or your own name (“You can do this!”)—research shows this perspective can increase self-control and stress resilience.
💡 Practical Self‑Talk Strategies
Before a session: Walk into the gym with, “You’ve prepared—go smash this.”
During fatigue: Cue yourself with, “Keep going!”—or use a power word like “Strong.”
For technique: Repeat an instructional cue, such as “Hips back” for a squat.
Post-workout: Affirm, “Great job today—progress is progress.”
🌱 Building a Positive Self‑Talk Habit
Stay consistent: Practice daily—even non-workout moments matter.
Use visuals: Place affirmations where you’ll see them—phone background, mirror, or journal.
Track negative patterns: Write them down, then rewrite them into positive counterparts.
Seek encouragement: Surround yourself with people who uplift you and model positive self-talk.
👥 The Ripple Effect: Confidence, Focus & Resilience
Confidence boost: Regular positive self-talk reinforces self-belief and motivation.
Sharper focus: Instructional cues guide your actions during workouts and daily tasks.
Greater resilience: Replacing “I can’t” with “I’ll learn” helps you bounce back from setbacks.
Unified growth: It doesn’t just benefit workouts—it can enhance relationships, stress management, and overall life satisfaction.
Final Takeaway
Positive self-talk isn’t just feel-good fluff—it’s a science-backed tool for mental toughness, stress management, and peak performance. By becoming more aware of your inner dialogue, practising thought-stopping, and using empowering self-statements, you can turn your mind into a strong ally.
Start small:
Notice a recurring negative thought today.
Catch it with a “Stop.”
Replace it with a power affirmation.
Over time, you’ll convert your inner critic into a powerful coach, on and off the gym floor.
Are you ready to move, stretch, sweat and glow? Glow Festival by Prudential 2025 returns this July, bringing together fitness enthusiasts, wellness seekers, and weekend warriors for nine days of movement, mindfulness and community spirit at the iconic Marina Bay Sands Event Plaza.
Whether you’re a seasoned runner, just starting your wellness journey, or looking for a unique fitness experience, this year’s festival offers signature runs, after-run studio sessions, and inspiring workshops to get your body moving and mind recharged.
🏃♂️ Signature Runs That Move You
This year’s runs are designed not just to challenge your stamina, but to enhance your technique and confidence. Choose your pace, or push your limits:
✨ Ling Er’s 5K Run
🗓️ Saturday, 5 July ⌚ 7:00 am – 8:15 am
Run with purpose and precision. This session is designed to activate your stride, refine your rhythm, and help you unlock your best running form – led by the dynamic Ling Er, one of Singapore’s most inspiring athletes.
🥳 Run.JPG’s 5K Run
🗓️ Sunday, 6 July ⌚ 7:00 am – 8:15 am
Join the vibrant Run.JPG community for a feel-good 5K group run filled with energy, camaraderie, and the joy of movement. Whether you’re new to running or a regular on the pavement, this social run is the perfect way to connect, sweat and smile.
⚡ Nelson Wong’s 5K Run
🗓️ Saturday, 12 July ⌚ 7:00 am – 8:15 am
Set your pace and shift into gear with Nelson Wong in a guided 5K experience that blends physical challenge with mental focus. Perfect for runners looking to build confidence and consistency in a supportive environment.
🌃 Noble Ultra SG60 (60KM Challenge)
🗓️ Sunday, 13 July ⌚ 12:00 am – 8:15 am
Think you’ve got what it takes? This overnight, ultra-endurance run through the illuminated streets and skyline of Singapore is more than a test of fitness – it’s a celebration of human perseverance. The Noble Ultra SG60 is for runners who live for the long game – scenic, soulful, and seriously tough.
Every participant earns a limited-edition Glow Festival by Prudential 2025 tee and a completion medal to honour your glowing success at the finish line.
Experience the DJ performances post-Dynamic Strides as they transform the space with booming beats, electric atmosphere, and distinctive mixes that celebrate your run accomplishments.
Recover, recharge, and build resilience with expert-led sessions that support your post-run wellness:
🔥 Strengthening & Mobility
🗓️ Saturday, 12 July ⌚ 9:15 am – 10:00 am
Following Nelson’s 5K, stay on for a dynamic session with Nelson Wong & Ian Tan that focuses on functional strength and mobility to help you lock in performance gains and reduce the risk of injury.
🧘 Stretch & Release for Runners
🗓️ Sunday, 13 July ⌚ 9:15 am – 10:00 am
With Carissa Wong guiding the way, this session targets deep tissue release and mobility, essential for recovery and injury prevention. A must for anyone who wants to run farther and feel better.
Glow Festival by Prudential 2025 goes beyond the physical with interactive, educational and creative sessions that support holistic wellness.
🖌️ Pouch Painting Workshop by EPIC Workshops
🗓️ Sunday, 6 July ⌚ 2:00 pm – 3:00 pm
Unleash your creativity in this hands-on session where you’ll design and paint your own custom festival pouch – a perfect keepsake and functional accessory for the weekend.
🥣 TCM Nutrition for Sports Injury Prevention & Self-Healing
🗓️ Sunday, 13 July ⌚ 10:00 am – 11:00 am
Led by Physician Sanye Lam, this workshop explores how Traditional Chinese Medicine and nutrition can accelerate recovery, enhance resilience, and keep your body in balance. A blend of ancient wisdom and modern athletic science.
♀️ Understanding Endometriosis by Dr Ryan Lee
🗓️ Sunday, 13 July ⌚ 2:00 pm – 3:00 pm
An essential health and wellness masterclass designed for female athletes. Learn practical strategies for managing endometriosis through sports-friendly nutrition, self-care techniques, and empowering health knowledge.
Glow Festival by Prudential 2025 is more than just running – it’s a full-body wellness experience. These all-level sessions are perfect for building flexibility, strength, and inner calm:
🌿 Restorative Yoga by Gabrielle Mendoza
🗓️ Monday, 7 July ⌚ 8:15 pm – 9:00 pm
Wind down and soothe tired muscles in this slow-paced, gentle yoga practice. Through deep stretches and calming poses, Gabrielle helps you relax, recover, and recharge.
🎶 Urban Flow: High-Energy Vinyasa by Angelita Yauretsi
🗓️ Sunday, 13 July ⌚ 2:15 pm – 3:00 pm
Feel the beat and flow with intention in this energetic Vinyasa session. Expect rhythmic movement, vibrant music, and a heart-pumping practice that enhances mobility and cardiovascular strength.
✨ Why Glow Festival by Prudential 2025?
More than a fitness event, Glow Festival by Prudential 2025 is a celebration of movement, mindfulness, and community. With the stunning Marina Bay skyline as your backdrop, you’ll experience the synergy of performance and recovery in a space designed to inspire.
From signature runs to restorative sessions and wellness education, Glow Festival by Prudential 2025 offers something for every body and every journey.
The 19th Laguna Phuket Marathon, which took place on 14–15 June 2025, drew an impressive 7,000+ runners from over 71 countries, returning stronger than ever as an international running festival. Staged over two days, the “Sunset & Sunrise” race format once again proved a hit, combining family fun and serious competition in one spectacular weekend
🌇 Day 1: Sunset Fun Runs
Saturday evening kicked off with a lively mix of races:
2 km Kids Run
5 km Fun Run
10 km Mini Marathon
Pasta party & beachside night market featuring food vendors, live music, and cultural entertainment.
These early evening activities offered a relaxed yet energetic atmosphere, with the glowing sunset serving as a backdrop for colourful finisher medals and smiling families.
Come Sunday pre-dawn, the course came alive with runners tackling:
42.195 km Marathon
Marathon Relay
21.1 km Half Marathon
Elite athletes and amateurs battled it out along a coastal route that passed through emerald rubber and pineapple plantations, cultural villages, serene beaches like Nai Yang and Layan, before looping back through Laguna’s resort areas. The setting earned widespread praise for both its beauty and professionalism, as it once again met IAAF AIMS standards.
With representation from 71 nations, the marathon demonstrated its continued appeal as a global destination event. On top of that, the introduction of age-group categories for runners aged 70+ in both the half and full marathons underlined the inclusiveness of the event.
Organisers further reinforced their community commitment through partnerships with the Laguna Phuket Foundation and Children First Fund, raising funds to support local education, environmental conservation, and underprivileged children, from race proceeds, on-site donations, and the efforts of volunteer staff runners.
🏆 Memorable Moments & Race Results
In the Marathon category, defending men’s champion Phuketian Apichai Phucit won the race with a time of 2:51:48, while Mayumi Watanabe from Japan won the women’s race with a time of 3:27:05.
In the Half Marathon category, Mungai Kirogoi of Kenya finished as the first male with a time of 1:18:30 and Chiaki Morikawa of Japan finished as the first female with a time of 1:23:46.
The new Marathon Relay format drew teams eager to tackle the full 42.195 km distance, encouraging camaraderie and shared success.
From the festive “Sunset Run” to the adrenaline-pumping “Sunrise Run,” the 19th Laguna Phuket Marathon succeeded in offering something for every runner—elite competitors, age-groupers, families, and recreational joggers alike. Its combination of demanding courses, tropical beauty, community spirit, and authentic Thai hospitality confirms it stands as Southeast Asia’s premier destination marathon.
Already planning for 2026, the organisers promise even more innovation and service enhancements. So stay tuned—because if you missed this year, next June is your chance to run in paradise.
This June, the National Stadium – Singapore’s crown jewel with its dramatic retractable dome – opens its doors free to the public. Whether you’re a fitness buff chasing personal bests, a parent seeking family fun, or simply a fan of iconic architecture, there’s something for everyone.
1. Free Access to the Stadium Tracks & Scenic Photo Spots
Opening Hours:
Evenings (4:30 pm–8 pm): 2–6, 9–12, 16–19 June
Full day (9 am–8 pm): 7–8, 13–15, 20–22 June
What’s included:
Jog, stroll or train on the stadium’s premium track
Snap memorable shots from designated scenic spots, with Kallang skyline views
2. Inflatable Playground: Themed Bouncing Fun
Get ready for inflatable excitement:
7–8 June (9 am–8 pm): The colossal 8 m Dragon Slide, a nostalgic nod to 1970s playgrounds
13–15 & 20–22 June (9 am–8 pm): The whimsical 16 m Bumboat Ballpit, inspired by Clarke Quay bumboats
Play Guidelines:
10‑minute play per session; socks mandatory
Children ≤3 years must be supervised; up to 10 participants per large inflatable
14 & 15, 21 & 22 June: Celebrate Father’s Day with a free 30-min parent-child dance sessions, or join the high-energy, one-hour Supafresh Dancefit for adults with Hip-Hop fitness instructor Zainul. With funky beats and routines suitable for all fitness levels, it’s the perfect way to sweat, smile, and groove this weekend! Registration is free.
Teach a child to cycle:
14 & 15, 21 & 22 June: Give your child the gift of cycling with the Singapore Cycling Federation! Join this free and hands-on workshop where kids aged 10 and up will learn how to balance, control, and ride confidently, guided by qualified coaches in a safe and supportive environment. Register here.
4. Iconic Architecture
Explore the world’s largest free-spanning retractable roof, spanning 310 m with 20,000 embedded LEDs illuminating night events
Discover air‑cooled seating tiers, movable stands, and panoramic stadium vistas—ideal for architecture and engineering buffs
5. Free Treats & Photo-Perfect Moments
Get free refreshments like ice cream and 100PLUS drinks—perfect to cool down after play. Limited stocks – grab yours while they last! Redemption is limited to 1 ice cream per customer.
Plus, take Insta-worthy shots of yourself and your family with the iconic stadium architecture as your backdrop! No crowds, no photobombs, just perfect frames for the gram.
Plan Your Visit: Essentials to Know
Access via Gate 12 (near OCBC Arena)
By MRT/bus: Convenience is key—avoid driving traffic
Register in advance for inflatables and selected workshops
Entrants under 12 years old must always be accompanied by a responsible person aged 18 years or older.
Health & safety: Socks mandatory, no shoes in inflatables
Why It’s A Must-Visit
For
Reason
Fitness fans
Run on a pro-grade stadium track, dance & cycle sessions
Families
Free inflatables, workshops, and photo opportunities
Architecture lovers
Marvel at Singapore’s world‑class dome, LED roof, and moveable seating
Photographers & influencers
Skyline, playful scenes, and tech-packed interior lend themselves to viral posts
June brings a fresh opportunity to relive childhood joy, test your fitness, admire landmark architecture, and capture meaningful moments—all under Singapore’s iconic LED-lit dome. With free access, child-focused inflatables, fitness experiences, and photogenic settings, the Open House is a perfect June outing.
👉 What should you do next?
Register early for inflatable sessions and workshops.
Mark the calendar on your preferred day and time.
Plan transport: MRT is easiest.
Pack essentials: Sports attire, socks, camera, and family fun spirit!
Dietary fibre is essential—not just for digestion, but for long-term health. Falling short on fibre doesn’t just mean one less spoonful of bran—it can have significant effects on your body and well-being. Here’s how to spot a fibre deficiency before it becomes a problem.
1. Constipation & Irregular Bowel Movements 🚽
What happens: Fibre adds bulk to stool and stimulates bowel movements. When you don’t get enough, stools become hard, dry, and hard to pass.
Why it matters: Chronic constipation can lead to discomfort, bloating, painful straining, and even small tears or haemorrhoids. This was identified as the most common symptom of low fibre intake.
2. Unexpectedly Slow Weight Loss (or Weight Gain) ⚖️
What happens: Low fibre can sabotage your calorie control. Fibre helps slow digestion, keeps you feeling full longer, and supports balanced blood sugar levels.
Why it matters: If you’re eating right but still struggle with weight loss, low fibre could be the culprit. A fibre-poor diet can disrupt appetite regulation and energy balance.
3. Low Energy, Fatigue, or Feelings of Sluggishness 😴
What happens: Without fibre-rich foods filling you up and stabilising blood sugar, you may experience energy crashes or fatigue, despite eating regularly.
Why it matters: Fibre helps sustain energy by slowing down digestion and regulating glucose absorption. When it’s missing, you can feel like you’re running on empty.
4. Gas, Bloating & Digestive Discomfort 🤢
What happens: Fibre is fermented by gut bacteria, producing gas as a byproduct. However, without enough fibre to feed your microbiome properly, digestion can go awry, causing bloating, cramping, or Irritable Bowel Syndrome (IBS)‑like symptoms.
Why it matters: Ironically, both too little fibre and sudden large increases can trigger discomfort. Low fibre can cause imbalance, while too much too quickly overwhelms the gut.
5. Irritable Bowel & Chronic Digestive Issues 🧩
What happens: Insufficient fibre can contribute to ongoing gastrointestinal issues like IBS, characterised by bloating, irregular patterns, and sensitivity.
Why it matters: Studies indicate that chronic low fibre intake may both exacerbate and stem from IBS symptoms. It’s a vicious cycle that underscores the need for a balanced, fibre-rich diet.
Why Fibre Is Vital for Health
Digestive regulator: Insoluble fibre adds bulk and helps foods pass through your gut.
Heart & weight benefits: Fibre supports cholesterol reduction and satiety, key to weight management.
Gut microbiome nourishment: Fibre feeds beneficial bacteria, producing anti-inflammatory compounds.
How Much Fibre Do You Actually Need?
Nutrition experts recommend 25–38 grams daily for adults, with around 28g as a useful benchmark on a 2,000‑kcal diet. Most people eat less than half that amount!
Boost Your Fibre Intake the Smart Way
Add fruits & veggies: Aim for a mix of soluble and insoluble types—apples, pears, carrots, broccoli.
Choose whole grains: Swap white rice, bread, and pasta for brown rice, oats, quinoa, or whole wheat.
Snack on legumes & nuts: Lentils, chickpeas, almonds, and chia seeds are fibre-rich picks.
Increase slowly: Gradually raise fibre by 5 g every few days to avoid gas and bloating.
Stay hydrated: Fibre holds water in your digestive tract—make sure you’re drinking enough to keep things moving.
Track with intent: Apps like MyFitnessPal can help you monitor fibre intake—just double-check entries for accuracy.
Final Takeaway
Low dietary fibre may not seem like a big deal at first, but its effects ripple through digestion, energy, mood, and metabolism. If you’re dealing with constipation, sluggishness, bloating, or a weight-loss plateau, consider evaluating your fibre intake. Aim for variety, balance, and consistency, and watch what a few dozen extra grams can do for your health.
Running is a popular and highly beneficial sport that builds endurance, improves cardiovascular health, and positively impacts overall well-being. While many people enjoy it recreationally, others take it seriously, training for marathons and striving to beat personal records.
For beginners, it’s essential to start with short distances. If you’re aiming to run a 10-kilometre race, especially in hot and humid conditions, there are several key aspects to consider. Proper preparation not only helps you avoid health issues but also enables you to run efficiently and achieve great results.
5 Essential Tips
Running 10 kilometres requires careful preparation, more so when temperatures are high and humidity levels are elevated. For expert advice, we turned to the professionals at sportcoaching.com.au, who shared five important tips to help you train effectively.
1. Gradual Acclimatisation
Running in the heat puts significant stress on the body. That’s why the first and most important step is gradual acclimatisation. Suddenly increasing the intensity of your workouts can lead to overheating and reduced performance.
Start with short, low-intensity runs in the shade or during cooler parts of the day. Gradually increase both the distance and intensity while slowly exposing yourself to warmer, sunnier conditions. This approach helps your body adjust safely and reduces the risk of heatstroke.
2. Stay Hydrated and Replenish Electrolytes
Another crucial tip for a proper couch to 10k training is maintaining proper hydration, especially in hot and humid weather when the body loses fluids and electrolytes through sweat.
To prevent dehydration, regularly drink water and consume electrolyte-rich beverages before, during, and after your runs. Skipping this step can lead to fatigue, decreased endurance, and serious health complications.
3. Choose Appropriate Clothing and Sun Protection
Selecting the right gear is essential for running in hot climates. Opt for lightweight, breathable fabrics in light colours that wick moisture and help regulate body temperature.
In addition, take measures to protect yourself from the sun:
Wear sunglasses
Use a hat or cap
Apply sunscreen with high SPF
These precautions will minimise the sun’s impact on your body and enhance your comfort during a 10K run.
4. Train at the Right Time
Even if your race is scheduled for midday, it’s best to train during the cooler hours—early in the morning or later in the evening—when the sun is less intense and temperatures are lower.
Once your body becomes more acclimatised and conditioned, you can begin incorporating short runs during peak heat, especially if your race is set for that time.
5. Listen to Your Body
In hot and humid conditions, it’s vital to pay attention to how your body feels. If you experience dizziness, weakness, or signs of heatstroke, stop immediately and move to a cool, shaded area.
Adapt your training plan based on the weather, your current fitness level, and how you’re feeling. Avoid pushing yourself too hard when conditions are unfavourable.
Gradually increasing your pace and intensity, while aligning your training with the race date, will help you peak at the right time and perform at your best.
Mental Preparation Matters Too
While physical preparation is crucial, mental readiness plays an equally important role, especially when facing challenging weather. Here are some tips to build mental resilience and stay motivated:
Set Realistic Goals If you’re new to running in heat and humidity, focus on completing the distance safely. Pushing for a personal best too soon can be counterproductive. With time and experience, performance will naturally improve.
Use Positive Self-Talk Encourage yourself with affirmations like, “I can do this,” or “I’m strong and prepared.” Positive self-talk helps distract your mind from discomfort and boosts your confidence.
Train with Others Running with friends or joining a club provides motivation, accountability, and emotional support. It also adds a layer of safety if someone needs assistance during a run.
Keep a Training Journal Track your runs, including distance, pace, heart rate, weather, mood, and any physical reactions. This data helps you understand how your body adapts and allows you to fine-tune your training strategy.
Final Thoughts
Running 10 kilometres in hot and humid conditions demands both physical and mental preparation. With the right training plan, proper gear, and attention to your body’s signals, you can stay safe and perform at your best. Respect the climate, prepare mindfully, and enjoy the journey toward your running goals.
KLSCM has announced that the starting line for this year’s event will be on Jalan Raja Laut. The start pens will be located in the area in front of the Bandaraya LRT Station, all the way up to SOGO Kuala Lumpur. The arch will be situated at the traffic lights just before the T-junction with Jalan Dang Wangi. Check out the video for a closer look.
The Kuala Lumpur Standard Chartered Marathon 2025 will take place on Saturday, 4 October for the Pantai KL 10km, 5km Fun Run, and Kids Dash categories, and on Sunday, 5 October for the Full Marathon and ASICS Half Marathon categories. The finish line is at Stadium Merdeka. The Kids Dash will start and end on the track at Stadium Merdeka.
The start and finish points for KLSCM 2025 have been moved from Dataran Merdeka as Dataran Merdeka will be undergoing significant upgrading and maintenance work during the event period. This year’s race will now start within the heart of Kuala Lumpur and finish at the iconic and historical Stadium Merdeka.
The event organiser understands that this change may be inconvenient, especially as Dataran Merdeka is a cherished and familiar venue for many runners. After exploring multiple venues, Stadium Merdeka was selected because of its historical significance, central location within the city centre and adequate facilities.
While Stadium Merdeka is a fitting and meaningful venue to host the finishing line, its surrounding roads are too narrow to safely accommodate more than 12,000 runners at the starting point.
Hence, separating the start and finish locations became a necessary adjustment with Stadium Merdeka being chosen as the finishing location as it is the only viable venue within the Kuala Lumpur city centre that can accommodate more than 20,000 people for post-race festivities, recovery and celebration.
The event organiser appreciates participants’ understanding as they strive to deliver a safe and memorable experience for all.
For more information about the event, please visit the event website at www.kl-marathon.com.
In recent years, science has increasingly shown that gut health plays a vital role in our overall physical and mental well-being. The gut is often called the “second brain” due to its powerful connection with the nervous system, and it impacts digestion, immunity, mood, and even weight regulation. Thankfully, improving your gut health doesn’t require drastic changes—just a few consistent, mindful habits can make a big difference. Here are nine effective ways to support a healthier, happier gut.
1. Eat Plenty of Fibre
Dietary fibre is a non-digestible carbohydrate found mainly in plant-based foods like fruits, vegetables, legumes, and whole grains. Not only does fibre help keep your digestive system regular, but it also feeds the beneficial bacteria living in your gut. These bacteria ferment fibre to produce short-chain fatty acids, which are essential for maintaining a healthy colon and reducing inflammation. Aim for a colourful diet rich in fibre sources—think leafy greens, berries, lentils, and oats.
2. Include Fermented Foods
Fermented foods naturally contain probiotics—live bacteria that help populate your gut with friendly microbes. Regularly eating foods like yogurt, kefir, kimchi, sauerkraut, miso, and kombucha can introduce beneficial strains of bacteria that support digestion, boost immunity, and reduce inflammation. If you’re new to fermented foods, start with small portions and gradually increase to avoid digestive upset.
3. Stay Well-Hydrated
Water might not seem like a key player in gut health, but hydration is essential for digestion. It helps break down food, absorb nutrients, and move waste efficiently through the intestines. Dehydration can lead to constipation and an imbalance in the gut environment. Try to drink at least 8 cups (2 litres) of water daily, and adjust based on activity level, climate, and individual needs.
4. Manage Stress Effectively
The gut and brain are closely connected via the gut-brain axis, meaning that chronic stress can directly affect your digestive system. Stress can alter gut bacteria, slow digestion, and trigger issues like bloating, cramping, or IBS. Incorporating stress-reducing practices into your daily routine, like yoga, meditation, journaling, or deep breathing, can help support gut harmony and overall resilience.
5. Get Enough Sleep
Sleep is your body’s time to repair and regenerate, including your gut. Lack of quality sleep has been linked to imbalances in gut bacteria, inflammation, and impaired immune responses. Most adults need between 7–9 hours of restful sleep per night. Prioritise good sleep hygiene by maintaining a consistent sleep schedule, limiting screen time before bed, and creating a relaxing sleep environment.
6. Exercise Regularly
Moderate, consistent exercise benefits your gut by increasing microbial diversity—the range of different bacteria species living in your digestive tract. Physical activity also promotes regular bowel movements and reduces stress, further contributing to gut balance. Aim for at least 30 minutes of movement most days of the week, whether it’s walking, cycling, swimming, or strength training.
7. Reduce Processed Foods and Added Sugar
Highly processed foods and excess sugar can disrupt the gut microbiome, encouraging the growth of harmful bacteria and yeast. This imbalance can lead to inflammation and a weakened immune system. Limit packaged snacks, sugary drinks, and fast food, and instead focus on whole, nutrient-dense options like lean proteins, healthy fats, vegetables, and whole grains.
8. Use Antibiotics Wisely
Antibiotics can be life-saving, but they also kill both harmful and beneficial bacteria in the gut. Overuse or unnecessary use of antibiotics can lead to a disrupted microbiome and digestive issues. Only take antibiotics when prescribed, and consider taking a probiotic supplement or eating probiotic-rich foods afterwards to help restore your gut flora.
9. Listen to Your Gut
Pay close attention to your body’s responses to different foods and habits. Frequent bloating, gas, stomach pain, or fatigue may be signs of food sensitivities, intolerances, or a deeper gut imbalance. If symptoms persist, consult a healthcare professional or dietitian who can help identify potential triggers and recommend an appropriate course of action.
Final Thoughts
Your gut plays a far more important role in your overall health than you might think. By making small, intentional changes to your diet and lifestyle, such as eating more fibre, staying hydrated, managing stress, and getting enough sleep, you can improve your digestion, immune function, and even your mood. Gut health isn’t about perfection; it’s about consistency. Choose one or two strategies to start with, and build from there. Your body—and your gut—will thank you.
Maintaining optimal nutrition is crucial for individuals with an active lifestyle, especially when engaging in regular high-intensity workouts and endurance events. After experimenting with various supplements, I embarked on a 30-day journey with I.M.8 Daily Ultimate Essentials to assess its efficacy in supporting my fitness regimen
Why I Sought a Nutritional Supplement
Engaging in 5–6 BFT (Body Fit Training) sessions weekly, coupled with moderate to long-distance runs and participation in events like Hyrox and marathons, demands a lot from the body. To sustain this level of activity, I needed a nutritional supplement that offered comprehensive support, convenience, and seamless integration into my daily routine.
Transitioning from AG1® to I.M.8®
Initially, I turned to AG1®, hoping it would seamlessly integrate into my routine. However, the taste was less than appealing, and I experienced some tummy discomfort during the first few days. While AG1®‘s website did mention that some users might experience this, I wasn’t aware of alternative products in the market, so I continued with it every morning.
Conversations with fellow fitness enthusiasts introduced me to I.M.8®. Intrigued by its formulation and endorsements from athletes and professionals, I decided to give it a try. The endorsement by David Beckham, known for his commitment to health and wellness, further influenced my decision.
If you’ve been thinking about adding a nutritional supplement to support your active lifestyle, I.M.8 might be worth a try. I’ve been using it daily and found it easy to integrate into my routine — and more importantly, it’s helped me feel more balanced and recovered. If you’re interested, feel free to use the promo code BOOSTWITHJRL for 10% off your first order (via link here).
I’d suggest giving it at least 2–3 weeks to see how your body responds — that’s when I started noticing the real benefits. And if it’s not for you, there’s a 30-day money-back guarantee, so it’s a low-risk way to explore what works for your body. 😊
Understanding I.M.8®‘s Nutritional Profile
I.M.8® Daily Ultimate Essentials is formulated to provide a broad spectrum of nutrients, aiming to support various aspects of health:
Vitamins and Minerals: Each serving delivers significant amounts of essential vitamins and minerals, including Vitamin C (900 mg), Vitamin D3 (30 mcg), and Zinc (15 mg), supporting immune function, bone health, and overall well-being.
Hydra Electrolytes Complex: Comprising potassium citrate, magnesium glycinate, and calcium citrate, this blend aids in maintaining hydration, muscle function, and nerve signaling, crucial for active individuals.
Essential Amino Acids: Including L-glutamine, L-isoleucine, and L-leucine, these amino acids support muscle repair, growth, and recovery post-exercise.
Digestive Enzymes and Probiotics: The inclusion of amylase, protease, lipase, and probiotics like Bacillus coagulans BC99 enhances digestion and promotes a healthy gut microbiome.
Super Mushrooms Complex: Ingredients such as ashwagandha, reishi, rhodiola, and lion’s mane are known for their adaptogenic properties, supporting stress management and cognitive function.
Personal Experiences Over 30 Day
Enhanced Energy Levels: Within the first week, I noticed a significant boost in my energy, allowing me to power through intense workouts and long runs without the usual fatigue.
Improved Digestion: Unlike my experience with AG1®, I.M.8® was gentle on my stomach. The blend of prebiotics, probiotics, and digestive enzymes seemed to support my digestive health effectively.
Better Sleep Quality: I found myself falling asleep faster and enjoying deeper, more restful sleep, which is crucial for recovery.
Mental Clarity and Focus: There was a noticeable improvement in my cognitive functions, helping me stay sharp during both workouts and workdays.
Convenience: The all-in-one formulation meant I didn’t have to juggle multiple supplements. Mixing it into my morning routine was straightforward, and the taste was pleasant, making it something I looked forward to.
Conclusion
After 30 days with I.M.8®, I can confidently say it’s been a valuable addition to my regimen. It addressed the challenges I faced with previous supplements and supported my active lifestyle effectively. For anyone seeking a comprehensive, convenient, and effective nutritional supplement, I.M.8® is worth considering.
If you’ve been thinking about adding a nutritional supplement to support your active lifestyle, I.M.8 might be worth a try. I’ve been using it daily and found it easy to integrate into my routine — and more importantly, it’s helped me feel more balanced and recovered. If you’re interested, feel free to use the promo code BOOSTWITHJRL for 10% off your first order (via link here).
I’d suggest giving it at least 2–3 weeks to see how your body responds — that’s when I started noticing the real benefits. And if it’s not for you, there’s a 30-day money-back guarantee, so it’s a low-risk way to explore what works for your body. 😊
Get ready to swap city streets for palm-lined roads and sunrise sprints by the sea 🌴🏃♂️ — the Bangkok Airways Samui Half Marathon 2025 is more than a race, it’s your ticket to a tropical island escape with a runner’s twist.
Set for 22 June 2025, this iconic race on Koh Samui, Thailand’s third-largest island, blends competitive running with a laid-back beach vibe. Whether you’re gunning for a new personal best or simply looking to combine fitness with fun in paradise, this is the ultimate “racecation”.
🗓️ Race Day in Paradise: The Event Highlights
The Bangkok Airways Samui Half Marathon is part of the Bangkok Airways Boutique Series, known for scenic courses and exceptional hospitality. It’s designed to bring runners of all levels together for a celebration of movement, nature, and community.
📍Location:
Phru Chaweng Public Park, Koh Samui, Surat Thani
🏁 Race Categories:
Half Marathon (21.1 km) – for serious runners craving a challenge with a view
10 km Run – perfect for intermediate runners
5 km Fun Run – open to all ages, with a joyful, community feel
Kids 800m – a special run designed just for kids under 12 years old
All runners receive: ✅ An official race shirt ✅ Race bib with timing chip ✅ Finisher’s medal ✅ Event insurance and refreshments
Samui isn’t just a beautiful race course — it’s a full-sensory experience. Picture yourself crossing the finish line to cheers, then jumping into the ocean just steps away. After all, few races in the world offer you crystal-clear waters, jungle-clad hills, and white sandy beaches all in one place.
🏝️ Explore Koh Samui: More Than Just a Race
After the run, it’s time to dive into everything that makes Koh Samui one of Thailand’s most beloved islands. Whether you’re an adventurer, a foodie, a culture seeker, or just someone in need of some serious beach time — Samui delivers.
🌊 1. Beach Hopping & Water Sports
Chaweng Beach: The island’s longest and most vibrant beach — great for sunbathing, paddleboarding, and nightlife.
Silver Beach: A hidden gem with calm waters, perfect for snorkeling.
Lamai Beach: A bit quieter, ideal for relaxing post-run with a coconut in hand.
Want more action? Try:
Jet skiing in Bophut
Snorkelling or scuba diving off Koh Tao (a boat trip away)
Kayaking through hidden coves and caves
Photo taken from Tourism Authority of Thailand – Singapore Branch Office FacebookPhoto taken from Tourism Authority of Thailand – Singapore Branch Office FacebookPhoto taken from Tourism Authority of Thailand – Singapore Branch Office FacebookImage by tawatchai07 on Freepik
🧘 2. Wellness & Recovery
Post-race, take time to treat your body:
Book a Thai massage at one of Samui’s renowned spas.
Join a beachfront yoga class or wellness retreat.
Rehydrate with fresh tropical fruit and healthy smoothie bowls at cafes around Lamai or Maenam.
🧭 3. Cultural Landmarks & Nature
Big Buddha Temple (Wat Phra Yai): Iconic 12-meter statue offering peaceful views.
Hin Ta & Hin Yai Rocks: Quirky natural rock formations with a legendary backstory.
Na Muang Waterfalls: Take a short hike to these twin waterfalls tucked in the jungle.
Photo taken from Tourism Authority of Thailand – Singapore Branch Office FacebookPhoto taken from Tourism Authority of Thailand – Singapore Branch Office FacebookPhoto taken from Tourism Authority of Thailand – Singapore Branch Office Facebook
🍜 4. Island Eats & Night Markets
Fuel your recovery with flavourful Thai cuisine:
Seafood BBQs on the beach
Local dishes like Pad Thai, green curry, and som tum (papaya salad)
Visit Fisherman’s Village Night Market (Friday evenings) in Bophut for handmade goods and food stalls.
Photo taken from Tourism Authority of Thailand – Singapore Branch Office Facebook
✈️ Getting There: Travel Made Easy
Thanks to Bangkok Airways, getting to Samui is a breeze. With direct flights from Singapore, Bangkok and other major Thai cities, you can be on the island and ready to run within hours.
Bangkok Airways also provides excellent service for race participants, including early-bird discounts and sports baggage allowances. Check their website for marathon travel deals.
👟 Why You Shouldn’t Miss It
The scenery is unmatched: Sunrise over the Gulf of Thailand as you run? Yes, please.
The energy is infectious: With local supporters cheering, island music playing, and a welcoming runner’s community, this event feels like a celebration.
The island adventure is yours: From serene beaches to adrenaline-filled tours, there’s something for every traveler.
So whether you’re coming solo, with your running club, or turning it into a family holiday, the Bangkok Airways Samui Half Marathon 2025 offers the perfect mix of sport, relaxation, and exploration.
🏁 Final Word: Run, Relax, Repeat
Your perfect mid-year escape starts with a few thousand steps in the right direction. Sign up for the Bangkok Airways Samui Half Marathon, and let Koh Samui’s natural beauty, warm hospitality, and adventure-filled days energize your body and soul.
🌞 Run in paradise. Explore with heart. Leave with memories.
This article is written in collaboration with Tourism Authority of Thailand, Singapore Office.
