Girl Power – Natasha Fraser Is The Overall Champion At The Great Ocean Road Running Festival 60 km

More than 7,500 participants turned out over the weekend for Victoria’s iconic Great Ocean Road Running Festival across Apollo Bay and Lorne. The two day festival of running offered people of all ages and abilities the choice of seven distances from the Great Ocean Road Walk to the 1.5km Kids’ Gallop, all the way up to the 60km Ultra Marathon.

Natasha Fraser – Girl Power

The 60 km distance was won by Natasha Fraser. She crossed the line with a time of 4:18:54, making her the overall champion. Malaysia’s Edan Syah came in overall 2nd and men Champion 11 minutes behind Natasha with a timing of 4:29:03. This makes it 3 wins out of 3 for Natasha. In the inaugural run back in 2016, Natasha won the race in 4:33:01. In 2017, she smashed her own record and won the race in 4:29:49. This year, she repeated her amazing feat again, and crushed her own record!

New Course Record In The Garmin 14 km Paradise

Sinead Diver set a new course record in the Garmin 14 km Paradise, winning in 44:28. She came in ahead of Charlotte Wilson 46:55 and Sarah Waters 48:27.

Steve Moneghetti Shows Us He’s Still Got It

Steve is a legend. He made popular what we now know as the Mona Fartlek. He is a true Aussie marathon legend. He came in 8th place in the Garmin 14 km Paradise. He ran alongside his son Matthew.

The Great Ocean Road Running Festival is a two day festival of running offered people of all ages and abilities the choice of seven distances from the Great Ocean Road Walk to the 1.5km Kids’ Gallop, all the way up to the 60km Ultra Marathon. The Great Ocean Road is an icon in Australia and is renowned throughout the world for its beauty and panoramic views of the Southern Ocean. It has a colourful history surrounding its construction and ultimate destinations along the coastline.

Source: Great Ocean Road Running Festival 

Photo Credits: Great Ocean Road Running Festival 

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Running – Good Or Bad For Your Knees?

Running is not bad for your knees! You know who you hear this from? You guessed it right – non-runners. In fact, running helps strengthen your knees and joints according to research. On the other hand, lazing around sitting in front of the tv with your favorite crisps? Now that is bad for your health, and your joints, and your arteries, and your lungs, and your heart, and your mental health.

Running Reduces Inflammation

Recent research shows that after a 30 minutes run, pro-inflammatory markers actually decrease. The researchers took blood samples and expected to see an increase in these markers, however, they were pleasantly surprised. The data shows some good finding that perhaps running is good for your joints. The data certainly indicates so.

However, note that this study is limited in the sense that blood samples were taken only immediately after exercise. The long-term effect of such activity is not known.

The Benefits Of Running Outweigh The Risks Of Not Running

Although research isn’t conclusive, the researchers all agree that the benefits of running definitely outweigh the risks of not running – especially if it is done in moderation. If you are concerned about knee problems due to running, do it in moderation. Don’t go for a 2 hours run, just do a 30 – 45 minutes run. You don’t have to run every day. You can incorporate it into your fitness regime maybe once or twice a week and cross train on the rest of your days. You could cycle, swim or go for some strengthening on other days.

Pay special attention to any swelling or pain. If you feel any pain, stop! That’s how you can control knee pain, yet reap the great benefits of running at the same time. Run happy!

Source: Time

Read More:

  1. 5 Bad Habits To Break To Ensure Long-Term Running Nirvana 
  2. 5 Superfood All Runners Should Know
  3. Most Beautiful Places To Run In Asia Pacific 
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First Ever Sentosa Fun Walk To Reveal Island’s Hidden Gems And More!

  • Enjoy free scenic sunset trek through hidden nature trails and picturesque photo points like the Imbiah Falls

  • Hone photography skills with National Geographic’s 2017 Nature Photographer of the Year, or enjoy free movie under the stars, delectable BBQ delights from $15, and more!

  • First 1,000 participants to complete walk get free picnic goodies worth up to $20!

Nature lovers and photography enthusiasts are in for a treat as The State of Fun organises its first ever 5km Sentosa Fun Walk in partnership with National Geographic. Taking place on Saturday 16 June, the event is free to all and promises an evening of fun, starting from a scenic sunset trek through the island’s nature trails, and ending off with a scrumptious BBQ dinner and movie by the beach.

Sentosa Fun Walk Programme

With a 5pm flag-off, the Walk will bring participants through a different side of Sentosa and up close to hidden gems along the way. As the route unfolds, walkers can expect to be immersed in nature as the trail snakes through the Orchid Connection, Imbiah trail, and Tempinis Trail – with mesmerising photo- taking vistas for snapping all those photo-worthy memories!

Sentosa Fun Walk Route

Once that’s done, a whole array of fun-filled activities and mouthwatering food options await walkers at the Palawan Green finish line. The first 1,000 finishers will be eligible to redeem picnic goodies worth up to $20, while others can choose to indulge in delectable BBQ delights priced from $15 onwards.

While the food is being prepared, guests can choose to kick back with a movie (Kallang Roar) by the beach, or get in touch with their creative side by taking part in an upcycling workshop and other green activities conducted by National Geographic. Plus, photography enthusiasts can look forward to having their appetites fed through a showcase by National Geographic’s 2017 Nature Photographer of the Year, Mr Jayaprakash Joghee Bojan, as well as a free session to pick up photography tips from the maestro himself.

This information is based on the Sentosa Fun Walk Press Release.

To register for the Sentosa Fun Walk, simply head over to JustRunLah!

Click here and sign up – places are limited!

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Meghan Markle And Her Fitness Regime

Meghan Markle looked stunning in that beautiful Givenchy dress as she walked down the aisle. How did she do it? Between planning her wedding and managing the charities she works with, how did she manage to keep to a fitness regime that gives her that slender fir figure. Here’s how!

#1 Yoga

Meghan has declared Yoga as her thing. Meghan’s mum is a Yoga instructor, so it is no wonder Meghan has been practicing the yoga way of life since young. Yoga gas stuck with her and she has gained the immense benefits of practicing yoga – increased flexibility, mental focus, and strength.

#2 Running

Running isn’t just all sport for Meghan. It allows her the opportunity to clear her mind as well. It’s a great way to clear her head because it has the added benefit of keeping her in great shape. She used to run – all the time. So guys, it’s time to pick up running as a sport.

#3 Eat Clean

Meghan eats clean – she mostly eats fish and vegetables. If she knows a particular food is going to make her feel sluggish, lethargic and bloated, she will avoid that particular food. Of course, the struggle is also real – because Meghan is a foodie at heart.

#4 Don’t Cut Out Anything

Meghan says she loves french fries and pasta. These are food she would never be able to give up. She tries to eat clean on weekdays but allows herself to indulge during the weekends. It’s about finding that balance. If you totally cut something out, you may find yourself craving it way too much and over-indulging or even binging.

#5 Drink Green Juices

Meghan’s pick me up isn’t a cup of coffee but she turns to green juices. To her, coffee may end up hurting her in the end, making her dehydrated. That’s why she always goes for a natural source of energy like a great green juice. It helps perk her up, and has all goodness in it.

#6 She Cooks

Meghan loves to cook – so she tries to make most of her meals. When you are making your own meals, you are more conscious of what you put in your cooking. You would use less oil and less oil. And you can use fresh ingredients. You are in control, as opposed to eating out.

#7 She Self-Motivates

Meghan is just like everyone else. Sometimes, she does dread going out for a run or workout. She, like us, does experience that lazy feel as well. However, she always reminds herself how great she feels after a workout. That motivates her to lace up, and head out!

Photo Credits: Sky News

Source: Cosmopolitan

Read More:

  1. 4 Classic Track Workouts For Long Distance Runners
  2. 4 Biggest Problem Areas For Runners
  3. 7 Types Of Fartlek Trainings You Need To Try 
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OSIM Sundown Marathon 2018 Beats The Sunrise And Runners’ Expectations

OSIM Sundown Marathon 2018 Improves the Race Experience from Start to Finish with New Initiatives and Engaging Partnerships

The OSIM Sundown Marathon 2018 raised the bar for the 11th edition of the race, attracting 25,500 runners and proving that Sleep Can indeed Wait for those looking for an enhanced race experience from start to finish. Improvements were made to race entry pack collection, an initiative towards zero waste was implemented and a more inclusive charity outreach programme was launched. It was an activity-filled night that saw flag-offs by a Zouk DJ and an Insta-worthy, interactive lighting display to get runners hyped up for the race start.

A smoother yet challenging route

While race routes were planned with the utmost safety and security in mind, including necessary detours to avoid congestion, each route offered a little challenge to seasoned runners who found them surprisingly tough. From sudden uphills a quarter way into the race to scaling the iconic Sheares Bridge midway into the full marathon, there were enough surprises to keep them pushing on.

Full-time athlete, Benjamin Quek, 26 who finished 2nd in the Individual Men’s 10KM category said, “The 10KM race was a tough course with a number of sharp turns. But overall, I think the race organisers have raised their game this year!”

WINNERS

As expected, the Africans dominated the Individual Male Races with Kenyans, John Muriuri Mburu 27, winning the Full Marathon at 2:29:07; Lel Kipchirchir 24, the Half Marathon at 1:10:24 and Godfrey Ngetich 36, the 10KM race at 36:04 respectively. However, it was Singapore’s women who were rising to the challenge with podium finishes, even twice emerging victorious.

Winner of the 10KM Individual Women’s Category, Phoebe Kee 18, said, “The race pushed my limits today. The route was not as flat as I thought it would be but was still a good route with sufficient water stations and race marshals. The race was really well organised too! No getting stuck at bottlenecks, or being merged with other runners.”

Hu Xiu Ying, winner of the Women’s Full Marathon said, “It was really special to run in the OSIM Sundown Marathon 2018. I struggled and overcame some difficulty but tried my best to enjoy it! Last year I placed second so I was determined to place first this year.”

Singapore’s Kelly Ho was placed 3rd in the Women’s Half Marathon.

Race Village

This year’s Race Village featured a variety of activities and food trucks as well as beer tents by Brewerkz to fitness classes by TripleFit x Pocari Sweat as well as movie screenings to help runners cool down after the race. Title sponsor, OSIM invited runners to try out their latest product, the sporty version of OSIM uStiletto leg massager that features a Sports Recovery programme to relieve runners’ tense muscles and improve their performance.

“Once again, HiVelocity the organiser has outdone themselves and delivered a more engaging race experience this year,” said Mr Charlie Teo, Managing Director of OSIM International Pte Ltd. “OSIM takes a holistic approach to wellness and Sundown Marathon has proven to be an exceptional platform for our community of runners who are dedicated to the pursuit of well-being from start to finish.” he concluded.

Tech Enhancements

This year saw more technology being introduced like the Sundown Marathon app, launched at the start of May that not only complements the Athlete’s Guide but provides runners and their supporters with real time updates. Runners who choose to share their current positions in the race to keep their family and friends updated, simply opt to share their location. Final race times are also recorded on the app.

A more streamlined approach to race entry pack collection was implemented, reducing collection times to less than 10 minutes. Collection took place a week before the race over four days where total man hours was increased by 250% compared to the previous year. For more convenience, participants could opt for a collection service provided by Official Logistics Partner, blu as well.

A three-step process for race entry pack collection was introduced along with a Fast Track system for efficiency. For the first time in Southeast Asia, the ACTIVE Network® On-Site Mobile App system with dynamic bib assignments used in other renowned events like Ironman Triathlons, Tough Mudder and the Hong Kong Marathon, was implemented for faster participant check-in, registration and collection. This globally-established, digital activity management system uses cloud-based technology and QR codes that are electronically assigned to participants and their bibs helping to reduce wait times overall.

A Greener Race Experience

This year, Sundown Marathon collaborated with the Public Hygiene Council and Green Ambassador, Tyre Lady to encourage both runners and supporters to “Bin It” and reduce large amounts of waste typically generated at large events. Furthermore, additional recycling bins, larger Screened Disposal Areas (SDA) and more signage encouraged runners to dispose of their trash in a responsible manner. Tyre Lady and her entourage of Green Ambassadors wore signs to lift runners’ spirits while spreading the eco-message.

Giving back to the community

As part of a continued commitment to give back, SPD (formerly the Society for the Physically Disabled) was hired to help collate race entry packs for collection. The Singapore Association of the Visually Handicapped (SAVH) Mobile Massage Team was also engaged to provide massages post-race for runners in the Half and Full Marathon categories with massage cream sponsored by Salonpas.

The Sundown with Love charity outreach campaign was more deeply engrained as part of the Sundown Marathon culture. The Ambassadors were officially introduced for the first time at a lead-up run on 31 March where they ran with beneficiaries. A total of 10 Sundown with Love Ambassadors together with other individuals and groups or Sundown with Love Heroes, raised funds and awareness for seven charities – the Association for Persons with Special Needs (APSN), Food from the Heart (FFTH), Boys’ Town, Oasis Second Chance Animal Shelter (OSCAS), Singapore Cancer Society (SCS), Alzheimer’s Disease Association (ADA) and the Make-A-Wish-Foundation. A total of SGD11,506 has been raised so far. The Sundown with Love campaign is still ongoing and will close on 31 May 2018.

Adrian Mok, Managing Director of HiVelocity Pte Ltd, the organiser said, “OSIM Sundown Marathon is constantly evolving to find new and better ways to enhance the runner’s experience. I’m really proud of my team at HiVelocity and hank Sundown Marathon’s sponsors and partners who went above and beyond to deliver an exceptional experience this year.”

He continued, “We created this iconic Singapore night marathon back in 2008 and developed its full potential into becoming the crown jewel in the Asia-wide Sundown Marathon series. We have always considered runners’ feedback and have done our best to introduce new ways to improve the overall race experience. Thanks to all runners for staying patient and believing in us, without which our journey for constant improvement would not be realised.”

OSIM Sundown Marathon 2018 Full Official Results ListR

Reference: OSIM Sundown Marathon Singapore 2018 Press Release.

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5 Rules For Running On The Track

Running on the track is simple, but it does not come without its own set of rules. It is important to abide by these rules for running on the track because failure to do so could have some dangerous consequences. You could end up with a sprained ankle, your kid could end up being trampled upon and you’d probably get a whole lot of death stares!

#1 Run In The Right Direction

The correct direction is typically anti-clockwise. This rule is really important to prevent collision among runners. Just follow the flow of the majority of runners. If you would like to run in the opposite direction, please do so on the outer most lane and move out of the way if there are oncoming people.

#2 Run In The Right Lane

There is a pecking order on the track. The most inner lanes are reserved for the faster runners. If you’re a walker, please don’t walk in lane 1. Walkers and those doing their cooldown should be doing it in lane 7 or 8. It’s annoying that we have to weave our way through, even more annoying when walkers bunch up and hog lane 1 – 4, so we have to swerve out to lane 5 and cut back into lane 1. And it does not help when walkers do not budge despite the many “excuse me’s”!

#3 Don’t Stop On The Track

Don’t stop suddenly on the track. You could cause a massive collision. The person behind you may bump into you and fall. If you need to stop, move off the track before coming to a halt.

#4 Pass Correctly

If you intend to pass someone slower than you, please pass on the right. This is the general rule of passing on the track. Don’t squeeze in on the inner part of the track to try and pass someone. It can cause people to trip and fall.

#5 Please Watch Your Kids

It is imperative that you watch over your kids and ensure they follow the rules of the track. Do not let your kids run in the opposite direction on the first lane. It is dangerous and irresponsible for you to do so. If we trample on your kids for your failure to monitor them, do not blame us! Be warned – a track is not a playground!

Read More:

  1. 4 Classic Track Workouts For Long Distance Runners
  2. 6 Coolest Running Tracks In The World 
  3. 4 Secrets To Being A Faster Runner
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How to Become a Runner Even if You Think You Hate Running

Photo Credit: Runtastic

Running is one of the simplest forms of sport. Running does not require a commute – you don’t need to spend an hour heading to the gym, or the pool or the golf course. Running doesn’t require a ton of equipment. You just need a pair of shoes and you’re ready to go. You can run anywhere, at any time. You just need to lace up and head out. This is why it is easy to be a runner.

#1 Run Outdoors

There’s a reason why runners term the treadmill – the dreadmill. Running outdoors has a whole different feel to it. You get to see the birds chirp, the butterflies flying, high 5 running friends you see on the way, and the fresh air.

#2 Go In To The Trails

The trails can give you a whole different running experience. The hills will give you a challenge, but the views atop will give you a rewarding sensation. The 360 degrees panoramic views will make your trail running experience worthwhile.

#3 Listen To Music

One way to make sure you don’t get bored running is to tune in to your favorite tunes while running. Run along to Madonna or Avicci and you’ll find running a breeze. You may even feel pumped up to run faster and further.

#4 Join A Running Group

Running is best in the company of running friends. Running friends are really the most motivating people you will ever meet. They cheer you on and support you every step of the way. Join a running group and these people will get you addicted to running.

#5 Eat!

Photo Credit: Greatist

If you don’t fuel yourself well, you won’t experience a good run. You will feel fatigue and dread your next run. Always eat well before and after you run. Eat a meal high in carbs before your run such as a peanut butter sandwich. Post-run, it’s good to have a meal high in protein. Chocolate milk is a great post-run meal.

#6 Start Slow

Don’t get ahead of yourself. If you set your expectations too high and you miss, you may find yourself losing interest in running – fast. Take it slow and remember to enjoy the process. Training is a process to be savored. You must invest your time and energy in order to reap the results. Going out too fast may also lead to injuries that could halt your potentially great running career.

Running never gets easier, it is you that gets stronger.

Read More:

  1. 5 Tips if You Dread The Long Run
  2. 5 Best Christmas Gifts For Runners
  3. The 3 Golden Rules Of Ironman
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Cold Storage Kids Run 2018: Flag-off & Cut-off Times and Other Last-Minute Information

Singapore’s first kids-focused running event, Cold Storage Kids Run is back on 20 May! We know many of you are going for this event and so here are the last-minute information that you need to know!

Date: 20 May 2018
Time: 7:00am – 12:00pm
Venue: Palawan Green, Sentosa

Getting There

The race starts at Sentosa Palawan Green (beside Beach Station).

By MRT & Sentosa Express

Take the North-East Line or Circle Line and alight at the HarbourFront Station. From there, you may either go to the 3rd level of VivoCity shopping mall and transfer onto Sentosa Express or you may take the Sentosa Boardwalk.

By Bus

Take a bus and alight along Telok Blangah Road. From there, you may either go to the 3rd level of VivoCity shopping mall, transfer onto Sentosa Express, or you may enter via the Sentosa Boardwalk.

By Car or Taxi

Free Entry by car/taxi by presenting your Cold Storage Kids Run 2018 race bib. Carpark lots are limited at Beach Station. We recommend that you park at VivoCity and transfer onto Sentosa Express.

*Free entry covers all passengers aboard the vehicle.

Event Day Programme

Flag Off Timings

Cut Off Timings

Strawberry & Blackberry Dash / Raspberry & Blueberry Dash – 30 min

Fruity Family Fun – 30 min

Appleton Besties Trail – 45 min

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Carnival Site Layout

Course Map

The all new Appleton Besties Trail is a 2km non competitive course featuring checkpoints for the kids to learn about nutrition. The teams of 2-3 kids will work together to complete simple obstacles and educational activities along the route.

The route features 4 zones – Fruity Zone, Veggie Garden, Protein Zone and Dairy Zone with fun mini obstacles and educational activities – solve riddles, spot mascots, and complete a series of challenges together!

There will be no baggage deposit.

For more details, please visit Cold Storage Kids Run 2018 Official Website.

Enjoy your run! #JustRunLah

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OSIM Sundown Marathon 2018: Flag-off Times, Road Closures and Last-Minute Information

“Ignite your heart.

Fuel your drive.

Go the distance.

Be your own Hero.”

Your annual affair night run, OSIM Sundown Marathon 2018 is happening this weekend! Read below to find out all the information you need. Don’t forget, SLEEP CAN WAIT. See you there!

Getting There

Date: 19 May 2018
Venue: F1 Pit Building
Address: 1 Republic Boulevard, Singapore 038975

There are several transport options to and from the race village at F1 Pit Building, Singapore.

By Shuttle Bus

For SG $6, travel to-and-fro the Race Village hassle free with ShareTransport. Our Transport partner will be providing pick-up & drop-off services from multiple locations island wide. In addition, ShareTransport is also introducing 3 pilot “Intra-estate routes” within Woodlands, Tampines & Pasir Ris. Book your ticket online from now till 18 May 2359hrs here!

Shuttle bus tickets will also be available for purchase on event day (19 May) at the Information booth for SG $8 each, subject to availability.

By MRT

  • From Promenade MRT (Exit A). Proceed along Raffles Boulevard to F1 Pit Building.
  • From Bayfront MRT (Exit B). Proceed along Bayfront Avenue followed by Raffles Avenue to F1 Pit Building.
  • For train timings, please visit:

BY BUS

  • Bus Stop (B02099) along Raffles Boulevard
    • Bus 56, 75, 77, 97, 97E, 171, 195, 195B, 960, NR2, NR5, NR7, NR8, 1N, 2N, 3N, 4N, 5N, 6N
  • Bus Stop (B02101) along Raffles Avenue
    • Bus 56, 75, 77, 97, 97E, 171, 195, 195B, 960, 961C, 1N, 2N, 3N, 4N, 5N, 6N, NR2, NR5, NR7, NR8
  • Bus Stop (B02171) along Temasek Avenue
    • Bus 36, 36A, 36B, 70M, 97, 97E, 106, 111, 133, 162M, 502, 502A, 518, 518A, 700A, 857
  • *NR- Night Rider Services operate after midnight on Friday, Saturday and Sunday.
  • For bus timings, please visit mytransport.sg

BY CAR

Parking will not be available at the Sundown Marathon Race Village. The following locations are of close proximity and are possible parking locations: Esplanade, Marina Bay Sands, Marina Square, Millenia Walk, Singapore Flyer, Suntec City.

BY TAXI

You may make your own transport arrangements by contacting the various taxi operators in Singapore:

Road Closures

Click here for more information.

Flag Off Timings

Start Pen Feeding For Full & Half Marathoners

Please take note of your assigned Start Pen Entry & proceed to the correct Start Pen Entry accordingly on race day. Your assigned Start Pen Entry is also noted at the start of your race bib number (i.e. AXXXXX, BXXXXX, CXXXXX).

Start Pen Entry points are located through the open Garage Doors and out on the F1 track (behind the F1 building).

42.195KM Full Marathon

21.1KM Half Marathon

*Runners in the 10KM Challenge and 5KM Fun Run race categories are not pre-assigned to any Start Pen. Entry into the earlier waves is based on a first-come-first-served basis.

 

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Race Cut Off Timings

5KM Fun Run – 2 hours 30 mins

10KM Challenge (All Categories) – 2 hours 30 mins

21.1KM Half Marathon – 4 hours 30 mins

42.195KM Full Marathon – 8 hours

Race Day Program

19 MAY 2018, SATURDAY

1700H – Race Village Opens
1700H – Overseas Race Pack Collection begins
1800H – Baggage Deposit begins
1800H – Salonpas Taiso at Main Stage (30 mins)
1900H – Band Performance at Main Stage (45 mins)
1930H – Start Pen for 5KM Fun Run
Opens
2000H – Band Performance at Main Stage (45 mins)
2000H – Flag Off 5KM Fun Run
2030H – Start Pen for 5KM Fun Run Closes
2100H – POCARI SWEAT Workout powered by TRIPLEFIT at Main Stage (30 mins)
2115H – Start Pen 10KM Challenge (All categories) Opens
2145H – Core 360 by TRIPLET, powered by POCARI SWEAT at Main Stage (30 mins)
2200H – Flag Off 10KM Challenge (All categories)
2230H – Start Pen for 10KM Challenge Closes
2300H – Late Night Movie Marathon 1 at Main Stage (Now You See Me 2)
2315H – Start Pen for 21.1KM Half Marathon Opens
2345H – Flag Off 21.1KM Half Marathon

20 May 2018, Sunday

0001H – 10KM Challenge (All categories) Prize Presentation
0015H – Start Pen for 21.1KM Half Marathon Challenge Closes
0030H – Start Pen for 42.195KM Full Marathon Opens
0030H – Late Night Movie Marathon 2 at Main Stage (Rogue One: A Star Wars Story)
0100H – Flag Off 42.195KM Full Marathon
0130H – Start Pen for 42.195KM Full Marathon Closes
0230H – 21.1KM Half Marathon Prize Presentation 0300H Late Night Movie Marathon 3 at
Main Stage (Wonder Woman)
0530H – 42.195KM Full Marathon Prize Presentation
1000H – End of Event

*Program is subject to change due to unforeseen circumstances.

Baggage Deposit

Baggage deposit will be available from 1800hrs (19 May) to 1000hrs (20 May).

Space is available on a first-come-first-served basis. If you are depositing your belongings, please ensure you arrive at least an hour before the race and travel light.

The Race Organiser will not be held responsible for races missed due to tardiness and will not be responsible for the loss of items.

Race Routes

5KM Fun Run

10KM Challenge

*Due to ongoing improvement works along some footpaths, the original 10KM race route has been redrawn with a minor diversion. This revised race route is now 10.7KM in total distance. Click here for more details.

21.1KM Half Marathon

42.195KM Full Marathon

Meet Your Pacers

Check out the Half & Full Marathon pacers from Team FatBird! Click here to see their profiles.

For more details, please visit Sundown Marathon Singapore 2018 Official Website.

Enjoy your run! #JustRunLah

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5 Most Epic Races In The World

We, runners, are always looking for the perfect run-cation. We just won’t be able to enjoy ourselves thoroughly if our vacation did not coincide with a race. Here are 5 epic races to consider for your next race-cation. It will challenge you, but it will reward you with the greatest views and self-satisfaction.

#1 Australian Outback Marathon, Australia

Photo Credits: Australian Outback Marathon

The Australian Outback is absolutely stunning. With stunning views of Uluru and Kata Tjuta around almost every corner, the Australian Outback Marathon provides the ultimate outback adventure experience. The views at the top will certainly make the effort worthwhile.

#2 Fujisan Marathon, Japan

Photo Credits: Fujisan Marathon

Run alongside the beautiful Fuji-san – Japan’s most beautiful sacred mountain. This race has a reputation for being the world’s most beautiful course. You enjoy the view of the snow-capped mountain and the beautiful autumn leaves around Kawaguchi-ko Lake and Sai-ko Lake. What a great way to soak in the magnificent beauty of Fuji-san.

#3 Kilimanjaro Marathon, Africa

Photo Credits: Thomson Trek

Run to the roof of Africa and enjoy the great panoramic views from atop. It’s really climbing to the summit of the most exotic continent in the world. After the race, you can experience the wildlife in Africa. Bring your family on a safari to see the lions, the giraffes, and the rhinos.

#4 Inca Trail Marathon, Peru

Photo Credits: Women’s Running Magazine

Always wanted to know how Indiana Jones feel like? Now you can – all 28 miles of it. Tackle tough climbs and pass through incredible trails and pass through the Sun Gate before the Inca Capital of Machu Pichu unveils itself. It’s probably the most spectacular race finish in the world.

#5 Great Wall Of China Marathon, China

Photo Credits: Great Wall Of China Marathon

Running 5164 steps into history, the Great Wall China Marathon has been deemed one of the most challenging marathons. Besides having the opportunity to run along the same route on which soldiers patrol along the Great Wall of China in the olden days, the highlight of this journey is the sweet finish. You run through Chinese local villages and will experience the immense support of the local Chinese villagers.

Cover Photo Credits: REI

Read More:

  1. 5 Mountains In Asia For A Great Scenic Run 
  2. 5 Established Vertical Runs In Asia Everyone Should Try 
  3. 7 Outdoor Adventures In Asia You Should Give Up Your Leave For
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My STAR WARS Run 2018 Review [10km] (by SwimmingRunner)

The first Star Wars movie (episode 4: A new hope) was released in May 1977 whereas the first Star Wars run ever organized by Esprimo in Singapore was in May 2017. I didn’t watch all of the star wars episodes ever screened. In fact, I can’t vividly remember the story of all the episodes that I had watched, especially the older ones. I’m not a Star Wars fan but I liked Star Wars movies because they looked seems very futuristic plus they are “action packed” . This year’s star wars run was the 2nd run ever organised in Singapore. There were 4 categories to choose from: 5.4km light/dark side and 10km light/dark side. There were also categories for kids such as the 540m young Jedi kids dash. I chose the 10km light side category. I felt that the race fee was super expensive even with loyalty rate, the race fee amounts to $70 SGD for the 10km category. Last year I took part in the Star Wars run 10km category and paid even more 💵 !

Until I collected my race pack, I realised that the flag off time was at 5pm. I felt that it was too early as the sun at this point of time will be hot.

I had a half day work on race day. My work ends at 12pm. I took nap after work and ended up reaching the race village at 5:20pm. Bag deposit had no queue, immediately deposited my bag and proceeded to run. The weather wasn’t good. There were little cloud overcast in the sky such that all the infrared rays, visible light, and ultraviolet rays from the sun combined to BBQ all the 10km runners 😂. This time round, I paced myself slower than I would normally run a 10k because I don’t want to end up with a headache, because of the weather, and because it’s a themed run. So I tell myself to relax and run!

All hydration points serves both plain water and coconut water. The plain water wasn’t even chilled but the coconut water was icy cold. Hydration points were also evenly spaced.

The 10 km route starts from F1 pit building, through Nicoll Highway, Garden by the Bay and the Marina Barrage.

The only bottleneck I experienced during the race was somewhere at the 4.5km point where the path was the narrowest making it difficult to overtake other slower runners. At the halfway point, I saw the young Jedi runners assembled at the start pen while running pass F1 pit building. Further down the route, I was greeted with ramps installed on the stairs for the runners but we need to climb down the stairs later.

The crowd increased as I ran further. I was running into the lane for the returning runners most of the time while running from Gardens by the bay to the finish line as it was too crowded. This time round, I tried running slower in the beginning than at the end (negative split) and ended up finishing in 1 hour 10 minutes time.

After finishing the race, I took some drinks and yogurt at the Marigold tentage.

I finished the race at 6:30pm, but the “Star Wars: The Last Jedi” movie screening starts at 8:50pm. I decided to watch the movie because it was my first time watching it. So, I explored the race village and took dinner at Millennium walk while waiting for movie screening

The movie was long, I stayed back to watch until it ended. Bu the time I arrived home, it was passed midnight.

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5 Must Do Races In Indonesia For Any Trail Lover

Indonesia is a great gem. The sights and views are absolutely stunning and magnificent. Indonesia just isn’t given enough credit for such wonderful Instagram-worthy views. The ultra-races here are absolutely world-class and do not fall short of any other races in Europe or America. In terms of views, challenge and adventure, Indonesia have got it all!

#1 Gede Pangrango Ultra Marathon

Photo Credits: Gede Pangrango Ultra

If you’re looking for a tough challenge, take on the GP100. The 100 km route has a crazy elevation gain of 10,000m. To put things into perspective, UTMB has a cumulative elevation gain of 10,000 meters over the 171 km route. This demonstrates how challenging this ultramarathon is. To finish is an honor in itself.

#2 Rinjani Ultra Marathon

Photo Credits: Asia Trail Master

Arguably one of the toughest ultras in Indonesia that offer unparalleled views. Rinjani has one of the lowest finisher rates. In 2016, the 100 km had only 1 finisher. In 2017 there were 4 finishers and this year there were 27 finishers. Everyone came, everyone saw but not many conquered. Rinjani stands high at 3,726m above sea level, and with that kind of elevation, it is no wonder it is a tough mountain to tame.

#3 Bromo Tengger Semeru Ultra

Photo Credits: Phinemo

Bromo is well known for its beauty. It brings you through many different epic landscapes – from a magnificent lake to a graceful volcano to an epic dessert. It’s really no wonder past participants keep coming back. It’s one of those places that’s so different and so beautiful. The race is nothing short of amazing – be ready to be impressed!

#4 Ijen Trail Running

Photo Credits: Ijen Volcano Tour

Run with stunning views of the Ijen crater with the largest acid lake in the world. The glow of its blue-electric fire is what draws runners to the Ijen Trail run. The entire volcanic atmosphere is mesmerizing and you will realize how something so deadly can be so beautiful. When the sun rises and illuminates the lake, you will be in awe.

#5 Mesastilla Peaks Challenge

Photo Credits: Liv Magazine

The race displays the beautiful Javanese scenery but presents a great challenge to all runners. The race forces you to conquer 5 peaks in Java – Mt. Andong 1726m, Mt. Merbabu 3145, Mt. Merapi 2930, Mt. Telomoyo 1894m and Mt. Gilipetung 1400m. This brings the term extreme to a whole new level.

Cover Photo Credits: Gede Pangrango Ultra

Read More:

  1. 4 World Class Sports Resorts In The World 
  2. Hiking In Malaysia – 5 Mountains To Conquer
  3. 6 Cool Staircases To Climb Around The World 
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Luis Alberto Hernando Wins World Trail Championship – AGAIN!

Luis Alberto Hernando from Spain has done it once again. He is once again crowned Champion at the World Trail Championships. This will be his 3rd successive Championship title. In the women’s race, Ragna Debats from the Netherlands took the crown. This year, the race was held in the foothills of the Iberian System and Catalan Coastal range in the North of Valencia. The race took athletes on an epic adventure with some 4900m elevation gain over the course of 88.1 km.

Luis Alberto Hernando took the lead only in the later stages of the race. Zach Miller of the USA led for the most part of the race. At halfway point, Miller had a minute lead over Tom Evans of Britain. Luis Alberto Hernando was back in 4th place. At the 50 km point, Hernando had moved up to 2nd place. However, Miller still had a 3-minute lead. With 23 kilometers left, Hernando cruised pass Miller and never looked back. He crossed the line in 8:38:35, a whole 8 minutes ahead of 2nd place Cristofer Clemente.

Photo Credits: irunfar 

In the women’s race, Ragna Debats stopped the French from winning once again. Adeline Roche, defending champion was out front for the first 20 km. After that, Ragna and Adeline took turns to lead the race. At halfway point, Ragna took the lead and opened up a 16-minute lead to take the title at 9:55:00.

Luis Alberto Hernando is a legend. He may not be as big as Kilian Jornet, but do know that he has beaten Jornet at the shorter trail races. Three times world champion – you can’t argue with that! He truly is one of the World’s greatest trail runners.

Cover Photo Credits: IAAF 

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4 Hip Flexor Stretches Every Runner Should Know And Practise

Hips don’t lie – your hips play a huge role in fluid running. However, the hips remain the weak link in many runners. We, runners, tend to think we need strong legs. We focus on strengthening our quads and hamstrings, but we often neglect our hips and glutes. The repetitive use of these weak muscles causes them to become really tight. Tight hip flexors can cause further overuse injuries such as ITB syndrome and runner knee problems. This is why it is important to always stretch out our hip flexors. Here are 4 hip flexor stretches every runner should do.

#1 The Pigeon

Photo Credits: Daily Burn

The pigeon is a yoga pose that stretches your hip flexors and hip rotators known as the king of hip openers. It really helps relieve tension in your hips, one hip at a time. Remember to open up both hips. You can lean forward and bring your torso towards the mat to feel a more intense stretch.

#2 Figure 4 Stretch

Photo Credits: Steady Strength 

The figure 4 stretch targets your hip flexors and glutes. The stretch can be done lying on your back and resembles a number 4. Bend your left knee place your right ankle on your left knee. Pull your bent left knee towards your torso. You should feel a nice stretch in your hips and glute area.

Stretch further at a retreat

#3 The Frog

Photo Credits: e-hydrate

This stretch may seem uncomfortable initially. Slowly ease yourself into this stretch that also helps open up your hips. Get on all fours and bring your elbows to the ground. Walk your knees out as far as you can from each other and feel the stretch.

#4 The Butterfly

Photo Credits: e-hydrate

We are all probably very familiar with the butterfly stretch, probably a pose that we all know since kids. Pull the soles of your feet together and pull them towards your body. Try and press your knees towards the ground whilst in this position. This pose may also feel uncomfortable initially, however, take deep breaths and slowly ease into this pose.

Read More:

  1. 5 Warmup Stretches For Runners
  2. 10 Tips To Avoid A Side Stitch
  3. 4 Favourite Speed Workouts Of An Elite Runner
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5 Established Vertical Marathons in Asia Everyone Should Try

Vertical runs are becoming increasingly popular these days. It has kicked off this new addition to running up skyscrapers. It is really cool to run up some of the World’s tallest buildings. Here are 5 established vertical marathons in Asia that you should not miss. You have the opportunity to run up some of the World’s greatest buildings, and the view from the top is extraordinary.

#1 Lotte World Tower International Sky Run, Korea

Photo Credits: Vertical World Circuit

The Lotte World Tower stands tall at 550 meters in height in Seoul. This is the tallest building in South Korea and what an honor it would be to run to the top! Imagine running almost half a kilometer upwards to the sky. The race consists of 123 floors and 2,917 steps. The records to beat are both set by Australians – Mark Bourne in 15’44” and Suzy Walsham in 18’47”. The race is happening next on the 13th May 2018!

#2 Taipei 101 Run Up, Taiwan

Photo Credits: Tripsavvy

Taipei 101 is a landmark skyscraper in Xinyi District, Taiwan. This building was initially classified as the World’s tallest building in 2004 till the Burj Khalifa was completed and took over the title in 2010. It is now the 10th tallest building in the world at 504 meters. The race brings you up 91 floors and the time to beat is 10’29″32 for the male and 12’38″85 for the female.  The race last took place on 5th May 2018.

#3 KL International Towerthon, Malaysia

Photo Credits: The Star

Closer to home, we have the KL International Towerthon that takes place annually at the KL Tower. Save your dates for the 29th July 2018! You start with an 800 meter run to the entrance of the stairs and race 2048 steps all the way to the top of the towers and be rewarded by 360-degree views of the city of Kuala Lumpur.

#4 China World Summit Wing Hotel Vertical Run, China

Photo Credits: This Is Beijing

The 330-meter tall skyscraper is a test of endurance. The 82-story tower has 2,041 steps and is the tallest building in Beijing. This year, the race will be held on the 25th August 2018. The time to beat is by Piotr Lobodzinski – Poland, 9’47” and by Suzy Walsham 11’46”. 

#5 Race Hong Kong To ICC, Hong Kong

Photo Credits: South China Morning Post

The International Commerce Centre in Hong Kong stands at 484 meters in height. Run up 82 floors, 2,120 steps to reach the top of ICC, happening next on the 2nd December 2018. The city views of Hong Kong from way up there is rewarding. The time to beat is the timings of Darren Wilson (AUS): 11’52” and once again, Suzy Walsham (AUS): 13’47”.

Cover Photo Credits: China Daily

Read More:

  1. 4 World Class Sports Resorts In The World 
  2. 6 Cool staircases To Climb Around The World 
  3. 4 Most Anticipated Trail Races Across Asia Pacific 
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Seven Steps to Improve Your Life through Morning Running

If you don’t consider yourself a morning person, it’s about time for you to become one. Even if it’s just for the sole purpose of developing the habit of morning runs. They have become insanely popular to go running in the morning, so you might want to keep up with the trend and improve your health!

For example, not only can a simple morning run help you lose weight, but it also makes you happier and more productive throughout the day. It is a great energy booster!

Another great advantage of a morning run is that it improves the quality of sleep. A study conducted by a Stanford University School of Medicine has investigated a group of people with sleeping problems, who were able to fix them by going on a simple morning run.

If all these facts have convinced you to wake up as early as you can and enjoy your morning while running in the park, we’ve got 7 highly effective steps for you to follow to improve your life through morning running.

Sounds interesting? Let’s get started, then!

Step #1: Consider going to sleep earlier

Our brain has a certain pattern of sleep (you can calculate your own ones using Sleep Cycle alarm clock for Android and iOS). It goes through specific cycles of a deeper and lighter sleep, and to make you feel more refreshed, none of these cycles should be interrupted.

If you need to get up at 6 or at 7 am, the optimal time to go to sleep is about 9 or 10 pm. But if you want to go running, you should also consider this activity when calculating your sleeping time. Ideally, running routine should take you at least 30 minutes if you’re a beginner, and can be extended to 1-1,5 hours if you’re morning run guru.

But you don’t want to oversleep as well. So when calculating your sleeping time, remember that it should take at least 7 hours of a nice, healthy sleep.

Step #2: Prepare your running clothes beforehand

It might be very discouraging when you find that you have nothing to wear to go running in the morning. As soon as you see that you have no appropriate clothes for this, you will definitely bail on the whole thing.

So go through your wardrobe before going to sleep to make sure that you have a necessary outfit for running the next morning. You might also want to check the weather to avoid any unpleasant surprises. Preparing your clothes beforehand will help you become more disciplined and organized, and also make your mornings more enjoyable.

Step #3: Put the alarm clock as far from your bed as possible

Are you guilty of constantly hitting that snooze button every morning? Snoozing gives you those desirable several minutes of sleep in the morning. But you know what they say: you snooze, you lose.

Hitting a snooze button is what we want to do next thing we wake up, but it can actually make you more tired, as your sleep cycles get interrupted, and thus the quality of sleep suffers greatly.

So if you want to go running in the morning, but are in doubt whether you’ll be able to not fall into the trap of hitting the snooze button, put the alarm clock as far from your bed as you can. It will force you to get up and take a few steps, which in its turn will help you wake up faster.

Step #4: Follow the routine

To make the next day more productive, plan everything the night before. And include your morning run in your daily plan. This way you’ll be more consistent with the exercise.

“On a staff training we were told that the best way to plan your day is to include every step you’re about to make,” says Meghan Walter, a developer at Prowritingpartner. So if the first thing you want to do in the morning is to go running, and you keep up with it, you will likely be able to complete all the tasks in your daily plan.

Step #5: Ask someone to run with you

Find yourself a running buddy to help you keep up with your exercise routine. It can either be your spouse, a relative, or even a parent or a child. It’s a nice way to hold yourself accountable for sticking to your routine and is also a perfect way to spend your morning.

You can also check out running groups available in your area. This way you’ll also be able to find new interesting acquaintances.

Step #6: Eat something

There’s a myth that you shouldn’t eat anything before a morning run. But the thing is that blood sugars are low after sleep, and there’s nothing in our body to help us survive the workout.

So you should definitely eat something before a morning run. But keep it simple: a banana, a sugar-free energy bar or a small bowl of porridge will give you a great start on your exercise.

Step 7: Hydrate yourself

It is normal to be dehydrated after sleep. And the best way to wake your body up is to drink some water. It will help your digestion and also is a great motivation to start your morning healthy. Even in the days when you don’t go for a run, this habit will keep you healthy and strong.

Ready to start?

Morning run is a perfect routine to embark on if you want to improve your lifestyle. Follow these steps to enjoy your mornings, make your exercising routine more effective and your life more productive!

 

Guest post by: Lucy Benton is a writing coach, an editor who finds her passion in expressing own thoughts as a blogger, and currently works at www.assignmenthelper.com.au. She is constantly looking for the ways to improve her skills and expertise. If you’re interested in working with Lucy, you can find her on Twitter.

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