The Hoka Mafate 5 marks a bold evolution of HOKA’s celebrated trail-running line. Built for long distances and technical terrain, it blends plush cushioning, durable materials, and modern improvements like Dual-Density Foams, Reinforced MetaRocker™ and Vibram Megagrip® outsole—making it HOKA’s most sophisticated trail shoe to date.
Design
1. Dual-Density Foams for Peak Comfort – Gives a uniquely dampened ride that absorbs impact.
2. Reinforced MetaRocker™forSteadfast Durability – Tackles uneven terrain for a steady, balanced ride.
3. Vibram Megagrip® with Traction Lugs forNo Quit Grip – Premium and enhanced control on tough terrain.
Bonus Feature A HOKA first, the Mafate 5 offers Gaiter Compatibility for added protection against the elements.
Fit and Comfort
1. True-to-Size Fit: The sizing is consistent with other Hoka models, offering a secure midfoot and sizable toe box.
2. Comfort: Great for its plush ride—especially the heel, which feels soft and protective.
3. Tongue & Breathability: The tongue is minimal and less padded, reminiscent of the Mafate X, and the upper, while durable, can feel warm during long or hot runs.
Performance
1. Cushioning & Energy Return: The midsole’s supercritical EVA core offers a soft but responsive feel, especially rewarding on downhill sections.
2. Stability & Rocker Support: Rocker Integrity Technology maintains efficient stride mechanics, even under prolonged mileage.
3. Traction: Vegged with grippy Vibram lugs that hold well on diverse terrain, though they may collect mud in slick conditions.
4. Ride Feel: While heavier and slower than the previous Speed 4 version, the Mafate 5 delivers an indulgent, comfortable trail experience with strong downhill confidence.
Durability
1. Upper Durability: The warp-knit with anti-fray treatment and TPU cage protects well against trail wear and tear.
2. Endpoint Foam Longevity: It was reported that with over 100 miles of running, the midsole retains its spring and cushioning integrity.
3. Outsole Resilience: Built tough, though some users previously reported midsole-exposed wear in earlier versions—Hoka appears to have improved this in the 5.
Conclusion
Pros:
Exceptionally plush and protective cushioning
Excellent traction for varied surface conditions
Durable build optimized for long-distance trail running
Cons:
Heavier and slower ride compared to more agile models
Slight reduction in ground feel—less ideal on ultra-technical terrain
Heated upper may be warmer in humid climates like Singapore’s
Best Suited For: Ultra-distance trail runners, mileage-chasers, and those seeking a super-comfortable shoe with reliable grip and durability—especially on rolling or moderately technical trails. Not ideal for runners prioritising lightweight speed or maximal trail feedback.
The Hoka Mafate 5 stands out as a premium trail-running choice: plush, dependable, and built to last. If your adventures involve long hours on foot across rugged terrain, this shoe offers protection and performance—letting you focus on the miles, not the discomfort.
* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. HOKA’s products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.
Another year of camaraderie and wellness came alive as Skechers, the Comfort Technology Company™ and a global leader in lifestyle and performance footwear, proudly hosted the eighth edition of the Skechers Friendship Walk on Sunday, 7 September 2025, at The Oval Lawn at, Setia City Convention Centre, in Setia Alam. The event brought together a record-breaking 8,000 participants for a day brimming with friendship, fitness, fun, and meaningful impact.
The atmosphere was filled with energy and excitement as participants of all ages arrived bright and early, ready to take on a leisurely 5km Walk or a more challenging 10km Run.
More than just a celebration of fitness, the Walk also made a difference in the community. Skechers donated RM10,000 in support of National Cancer Society Malaysia (NCSM) — a Non-Profit Organisation that offers educational, care, and support services for individuals impacted by cancer and the wider community. The cheque was presented on stage to the Assistant Medical Director of NCSM CEO, Dr. Rutresh, during the event.
Returning for the third consecutive year, the ever-energetic Shaun Stephen (@shaunstephen) and this year joined by new co-host, Zooey Teo (@ohzooey) from MixFM took the stage as co-emcees, as well as well-known Malaysia celebrity and athletes such as Jaclyn Victor (@jaclyn_victor), Chan Peng Soon (@pschan88), and Indra Putra (@indra_putra23) – each confidently showcased their stylish and comfortable Skechers Friendship Walk tees, paired with footwear from the latest Skechers collection, including the Skechers GOwalk 8™ and Skechers SKX® AERO shoes.
The excitement extended beyond the run and walk, with participants treated to a variety of exciting activities and entertainment. Highlights included three engaging games with thrilling prizes, a brass band, a zumba performance and a range of game stations offering chances to participate in the lucky draw. Guests enjoyed striking poses at the Skechers finisher’s name wall, making it the ultimate photo spot of the day, and visited the Skechers booth to experience the latest Skechers apparel and footwear collection firsthand while playing games to win even more prizes.
The highlight of the run came with the announcement of the 10km men’s and women’s champions. As their names were revealed, the crowd erupted in cheers, and Skechers honoured their outstanding performances by presenting each winner a cash prize up to RM1,000 and Skechers cash vouchers. Extending the celebration, the 4th to 10th place winners also received an incredible Skechers prize bundle including a pair of Skechers AERO running shoes.
Finally, the day’s excitement reached its peak with the lucky draw winners announcement. One lucky winner was awarded an ultimate grand prize: a one-year FREE supply of Skechers footwear worth RM6,000 — making the lucky draw one of the most anticipated moments of the event.
This meaningful event was brought to life with the generous support of The Main Sponsors — Listerine, Lotus’s, OSIM, Plan B Physiotherapy, and Polar Ice Cream; Lucky Draw Sponsors — VitaHealth, and Greens; Venue Sponsor — Pavilion Damansara Heights; and lastly Goodie Bag Sponsors — V-Soy, Hai-O, Red Bull, Munchy’s, Beaute Library, and Himalaya Vajomba.
Another year of camaraderie and wellness came alive as Skechers, the Comfort Technology Company™ and a global leader in lifestyle and performance footwear, proudly hosted the eighth edition of the Skechers Friendship Walk on Sunday, 31 August 2025, at a new venue, Marina Barrage. The event brought together 5,000 participants for a day brimming with friendship, fitness, fun, and meaningful impact.
The atmosphere was filled with energy and excitement as participants of all ages arrived bright and early, ready to take on a leisurely 5km Walk or a more challenging 10km Run.
More than just a celebration of fitness, the Walk also made a difference in the community. Skechers donated $2 for every registration, raising $10,000 in support of its long-standing partner, APSN – an agency dedicated to helping individuals with mild intellectual disabilities live empowered and independent lives. The cheque was presented on stage to APSN CEO, Mr. Stanley Tang, during the event.
Mediacorp personality Hazelle Teo (@heyhihazelle) returned to host the event for the third consecutive year, joined by well-known Singapore celebrities such as Aileen Tan (@aileentan80), Eric Teo (@chefericteo), Lee Teng (@leeteng0530), and Pan LingLing (@panlinglingg) – each confidently showcased their stylish and comfortable Skechers Friendship Walk tees, paired with footwear from the latest Skechers collection, including the Skechers GOwalk 8™ and Skechers SKX® AERO shoes.
The excitement extended beyond the run and walk, with participants treated to a variety of exciting activities and entertainment. Highlights included engaging stage game with thrilling prizes, a cheerleading performance by NTU Aces, a special dance performance by APSN beneficiary Samuel Lee En Ci, and a range of game stations offering chances to participate in the lucky draw. Guests also enjoyed an inflatable playground and the Skechers giant photo wall, and visited the Skechers booth to experience the latest Skechers apparel and footwear collection firsthand while playing games to win even more prizes.
This year, participants also stood a chance to enjoy a more rewarding experience with two lucky draws: the first featuring exciting prizes from sponsors and partners Starbalm, Marigold, and APSN, and the second exclusively from Skechers.
The highlight of the run came with the announcement of the 10km men’s and women’s champions. As their names were revealed, the crowd erupted in cheers, and Skechers honoured their outstanding performances by presenting each winner with a cash prize along with a pair of Skechers shoes.
Finally, the day’s excitement reached its peak with the lucky draw winners announcement. The 6th to 10th place winners received a free set of Skechers apparel, the 2nd to 5th place winners took home a pair of Skechers footwear, and one lucky winner was awarded an ultimate grand prize: a one-year FREE supply of Skechers footwear.
Running is one of the most accessible and effective ways to stay fit in Singapore—no fees, minimal equipment, and routes ranging from parks to city streets. Yet, despite these perks, the sport comes with a high risk of injury, far more than lower-impact activities like swimming or cycling. Doctors warn that runners often only notice damage once it’s already serious and costly to fix.
How Widespread Are Running Injuries?
Studies show that the majority of runners experience running-related injuries, and remarkably, that number hasn’t improved in over three decades. Many attribute post-run joint pain to normal exertion, only realising too late that they’ve pushed their bodies into actual injury territory.
Common Running Injuries in Focus
Shin Splints – A dull or sharp pain along the shin due to repeated stress or poor form.
Stress Fractures – Tiny, fatigue-induced bone cracks, common in the shin, foot, or lower leg.
Achilles Tendonitis – Inflammation at the back of the ankle, often caused by tight calves and overuse.
Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around the kneecap from overuse, misalignment, or weak supporting muscles.
Iliotibial (IT) Band Syndrome – Sharp pain on the outer knee caused by friction of the IT band during repetitive motion.
Plantar Fasciitis – Heel pain resulting from inflammation of the foot’s arch-supporting tissue.
Why Runners Get Hurt
Below are several key factors:
Excessive Training Ambition – Runners who rush into marathons after minimal prep often sustain injuries due to a lack of conditioning and recovery.
Ignoring Prior Injuries – Past injuries—running-related or otherwise—significantly raise the risk of new or recurring damage.
Misplaced Toughness – Dismissing pain as “part of the sport” only delays recovery and increases the odds of long-term issues.
Be Smart: Preventing and Managing Running Injuries
Here are some proven strategies to reduce injury risk:
Build Gradually: Increase mileage or intensity slowly—typically, no more than 10% each week—to avoid overuse injuries.
Strength & Mobility Work: Use foam rollers, do dynamic warm-ups, and train muscles like glutes and calves to absorb shock, stabilise joints, and improve form.
Cross-Train: Include low-impact activities like swimming or cycling to ease the burden on joints while improving overall fitness.
Choose the Right Shoes: Get gait analysis from specialty stores and replace worn-out shoes regularly to maintain proper cushioning.
Listen to Your Body: Pain that lingers, increases during efforts, or changes your mechanics may signal a developing injury—don’t run through it. Seek a physiotherapist early rather than waiting for symptoms to worsen.
Final Thoughts
Running offers powerful health benefits—it’s efficient, accessible, and liberating. But too often, runners brush off niggles or ignore clear warning signs until injuries become debilitating. As doctors remind us, being realistic about your targets and tuning into your body isn’t a sign of weakness—it’s how you sustain longevity in your running journey.
Singapore, 26 July 2025 — The highly anticipated TriFactor Triathlon Singapore 2025 took place this morning at East Coast Park, drawing 1,528 participants from 43 countries across a variety of triathlon and duathlon categories. The event served not only as a major race on the regional calendar but also as a qualifier for the TriFactor World Championship to be held in Quzhou, China on 19 October 2025, with 20 athletes securing their slots at this prestigious global showdown.
Photo credit: Orange Room – Standard Distance Triathlon Category Flagged Off
The Singapore National Duathlon Championship was a crowd favourite, featuring top local talent. SEA Games medalist Bryce Chong clinched the men’s title with an impressive time of 21 minutes and 22 seconds (2km run, 6km bike, 1km run), edging out Samir Varma (21:24) and Russell Lee (21:29).
Photo credit: Orange Room – Rachel Jia Yi Hew FINISHING
In the women’s race, rising star Rachel Jia Yi Hew powered through to claim the national crown with a time of 24 minutes and 08 seconds, ahead of Lim Wan Ting (24:13) and Ng Xuan Jie (25:43).
Photo credit: Orange Room – Singapore National Athletes dismounting the bike and heading to the transition area
In the Standard Distance Triathlon, 41-year-old Brit Rich Bacon topped the Men’s Open category with a formidable time of 2:08:39, closely followed by 24-year-old Irishman Gavin Patrick Foley (2:09:59), and 37-year-old Pole Mikolaj Cichomski (2:11:38). All three athletes qualified for the TriFactor World Championship in Quzhou.
Among the top female finishers, 30-year-old Briton Jennifer Morton dominated with a finishing time of 2:18:21, with Georgina Williams from Australia (2:33:49) and Sabrina Yang Pei Hsuan from Taiwan (2:47:58) completing the top three—each earning their spot at the Championship in China.
The event was supported by key partners including Rokeby Protein, who powered the Recovery Zone, along with Starbalm, Shizuku Water, LevelUP, and PURE Nutrition.
Photo credit: Orange Room –Cyclist on the bike route Photo credit: Orange Room –Philippines National Athletes going into mount the bike Photo credit: Orange Room –Athletes racing along East Coast Park Photo credit: Orange Room –Taiwanese athletes preparing at the transition area
Joseph Tan, Race Director and Cofounder of TriFactor, shared: “This year’s edition saw a significant increase in international participation. We’re working closely with local triathlon clubs to raise the level of competition and help our local athletes reach regional and global standards.”
Elvin Ting, Cofounder of TriFactor, added: “We are excited to bring back the TriFactor World Championship in Quzhou this October after a six-year hiatus due to COVID-19. We welcome athletes from around the world to this celebration of endurance and community. We’re also thrilled to announce our inaugural TriFactor Taiwan event in Tainan on 15–16 November 2025, thanks to the strong support of our Taiwanese partners.”
As the global TriFactor community continues to grow, Singapore remains a key destination on the TriFactor Asia Tour—uniting people through sport, wellness, and meaningful cross-border collaboration.
Photo credit: Orange Room –Participants preparing for the prize presentation
For more information and updates on upcoming events, please visit www.trifactor.asia
Salt—or more precisely, sodium—is vital for health in moderation. It helps regulate fluid balance, nerve impulse transmission, and muscle function. But most people consume far more than the recommended daily amount of around 2 grams (about 5 g of salt), especially in Singapore where processed foods and sauces are widespread in diets.
Processed and packaged foods often contain sodium hidden under various names like sodium chloride, sodium citrate, monosodium glutamate (MSG), sodium nitrate, and more. Below are 13 surprising culprits that may be adding more salt to your meals than you expected.
1. Cottage Cheese
A half‑cup can contain around 400 mg sodium, even in low-fat versions. In contrast, Greek yogurt delivers far less—around 70 mg per half‑cup.
2. Instant Oatmeal / Instant Porridge
Convenient but often loaded with ~200 mg sodium per serving, while plain oats have virtually none. Choose rolled oats and top them yourself instead.
3. Sports Drinks
Marketed for hydration, these beverages often contain sodium in each bottle—typically unnecessary unless you’re sweating heavily during long workouts.
4. Veggie Burgers / Meat Substitutes
To simulate flavour and texture, many include high sodium levels—sometimes equaling or exceeding those in conventional meat burgers.
5. Biscuits, Cookies & Baked “Healthy” Treats
Sweet snacks may surprise you—they often contain sodium comparable to savoury items, especially packaged or branded “diet” versions.
6. Canned Vegetables & Beans
Salt is used as a preservative. A cup can contain ~720 mg sodium—draining and rinsing can cut sodium by about 30–40%.
7. Canned Soup & Broth
Convenient, yes—but one cup often supplies 800–1,100 mg sodium (30–35% Daily Value). The full can can double that count.
8. Frozen Meals / Mac & Cheese Boxes
Frozen or boxed dinners—including mac & cheese—can contain 20–35% of your daily sodium per serving or more, thanks to preservatives.
9. Processed Meats: Bacon, Sausages, Deli Cuts
Cured meats contain 600–1,100 mg sodium per serving. A single slice of bacon can account for ~25% of your Daily Value.
10. Smoked or Cured Fish (e.g. Smoked Salmon, Clams)
A small portion of smoked salmon or shellfish like clams can deliver 500–660 mg sodium (20–24% Daily Value).
11. Vegetable Juice / Drink Blends
Pre-bottled juices such as V8 may contain ~640 mg sodium per cup. Opt for low-sodium options or homemade blends if possible.
Even two tablespoons of teriyaki sauce can provide 640 mg sodium (~27% Daily Value), with soy sauce and broths similarly high in salt content.
13. Jerky & Snack Meats
High-protein but also highly salted—a single ounce of jerky can pack 600–700 mg sodium (25–30% Daily Value).
Why It Matters: Health Impacts of Excess Sodium
While sodium supports essential functions, consuming too much can increase blood pressure, elevate cardiovascular disease risk, and contribute to heart and kidney issues.
In Southeast Asia—including Singapore—processed foods combined with high-sodium cooking practices mean many adults regularly consume twice the WHO-recommended levels (i.e. >2,000 mg sodium/day).
How to Cut Your Sodium Without Sacrificing Flavour
Choose fresh or frozen vegetables over canned varieties; when using canned, always drain and rinse.
Cook from scratch using whole ingredients. Limit sauces and seasonings in bottled or packet form.
Read labels: look for reduced- or no-sodium versions, and beware of hidden names like sodium nitrate, phosphate, MSG, etc.
Use herbs, spices, citrus, and vinegars (like basil, cilantro, lemon pepper) to enhance flavour without salt.
Salt late: taste before you salt. Often, less salt is needed if added at the end of cooking.
Final Thoughts
Many everyday foods—often branded as “healthy” or convenient—can covertly contain large doses of sodium. Monitoring your intake requires awareness and sometimes substitutions, but the long-term benefits for heart and kidney health are well worth the effort.
By emphasising fresh foods, reading labels, and flavouring with herbs instead of salt, you can easily reduce your sodium load without sacrificing taste. Ready to start? Take a look at your pantry: Which of these 13 foods might be sneaking more sodium into your diet?
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.
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.
