It is one of the best and easiest things you can do for your health. It may be challenging to find the time to exercise or hit the gym, but an evening stroll or walk during lunch or after work is all you need to enjoy some real health improvement. All you need to have is a walking/running shoe and probably some companion during your walks and you’re definitely good to go.
Here’s 20 benefits of walking:
Reduces Risk of Heart Disease
Helps to maintain weight
Reduces your stress levels
Increases your energy levels
Helps to boost your mood
Gets the blood pumping
Help to reduce anxiety
Increases functioning of the lungs
Increases the body’s access to Vitamin D
Gives you time to practice self-care
Improves coordination and balance
Improves the quality of life
Reduces the chance of diabetes
Reduces the risk of cancer
Improve the quality of sleep
Walking can spark creativity
Strengthens bones and muscles
Improve blood pressure
Can help to boost your immune system
Simply just walking for 30 minutes a day has a lot of benefits to your body and yourself. Start walking today!
It’s a hike and I had a great workout! And we were sweating like crazy, not exaggerating I sweat as though I had done a 10km run, though it’s a 6.5km hike/walk! I jio-ed Eleanor and Rey on a weekend to Bukit Timah Hill 😍
It’s crowded with families bringing along their kids for some leisure stroll, groups of friends hanging out doing something healthy together and also hardcore runners chionging up the slopes looked like they are training for something major 💪
It’s awesome to do something other than running at times. It’s enjoyable to hold a positive attitude, taking it slow to enjoy and chill as well as to appreciate the scenery, the greenery and chit chat while we hike ❤
Fun fact: Bukit Timah Hill Summit is the highest natural point in Singapore 😍
I’m so glad that JustMove! Asia extended the deadline of the challenge till the end of 2019 so I can still submit the rest of the pending runs without rushing! Phew! There’s currently 13 Challenges and I’d only completed 4 inclusive of this Bukit Timah Hill Summit Challenge 😆 And I still have 9 more to go to complete my set of medal collection! 💪 You may still register for the challenges here and earn these beautiful iconic medals of places of attraction in Singapore 😍
There’s different hiking routes to the summit of Bukit Timah Hill but I’d always used the easiest “red” trail 😆 There’s other route such as Yellow, green and blue as well which I want to try next time 😍 Though I’ve been to BTH no lesser than 20 times, there’s this Hindhede Quarry which I’d never heard of until this trip with Eleanor till she mentioned about it 😂
The nearest MRT station is Beauty World and even from there to the Bukit Timah Hill Summit is less than 2km. There’s a short cut to reach the summit at the red trail which is to climb the steps. Though the distance to reach the summit would be shorter, but it’s definitely a tougher climb because the steps were longer in height than normal steps and one need to have good pair of knees to climb it 😆 But it surely is a good exercise 😁
Once we reached the summit, we took the exit route towards Dairy Farm as we decided to detour to Singapore Quarry before we end our hike at the Rail Mall near Hillview MRT station for Prata 😋 There’s quite a couple of shops for makan there.
The Singapore Quarry is another beautiful place around the area to explore and visit. It’s less strenuous to walk there and I always enjoyed watching the fishes there swim around ❤
Just nearby there’s this super pretty place along The Rail Corridor just steps away from the Rail Mall. Do stop by there to take some awesome photos before leaving 😍
Learn more about JustMove! Asia by clicking here. The challenges are open for registration in 2019, and you can complete this awesome medal collection while exploring new places in Singapore
Regular exercise has proven to
benefit the body immensely. People who exercise regularly have reported having
a boost in energy, improved quality of sleep, flexibility, loss of weight,
clearer skin and lowered risks of chronic diseases.
Most nutritionists across the world
recommend regular exercise for anyone who wants to maintain a good health. You
do not have to work out for the Olympics. You can always go for exercises that
are less intense. Such exercises are important as they are the determining
factor of your overall well-being.
Similar to writers, people who are
involved in regular exercise have increased lifespan compared to who do not
exercise at all. They have a high self-esteem which makes them likeable to
They also perform better at work
compared to their counterparts who do not exercise. People who do not exercise
regularly feel tired, lazy and sluggish and this affects their overall
Nutritionists have reported that
young people who hike, jog or take a brisk walk regularly have a lower risk of
having chronic diseases related to age such as joint pains and dementia.
Regular exercise also regulates cholesterol levels.
Therefore, it is of utmost importance
that you invest a few hours in exercise every day to maintain a healthy
lifestyle. Today, we will be discussing the five most important and surprising
benefits of exercise. Here is number one!
You can improve your cardiovascular
health through regular exercise. Some of these exercises include jogging,
biking and walking. The gym has several different machines aimed at improving
your cardiovascular health such as the treadmill, bike and the elliptical
machine to name a few.
Cardiovascular exercises are
extremely important to people who have suffered a stroke. Studies reveal that
they should go for a mild exercise routine because maintaining the adequate
heart rate is necessary.
Today, many people across the world
complain about insomnia or irregular sleeping patterns. A daily workout session
can solve this problem without the need of taking sleeping drugs. Regular
exercise improves the quality of sleep as it requires your body and mind to
put in great effort which makes you tired thus leading to a deep sleep.
Studies have revealed that regular
exercise eliminates disrupted sleep patterns. The results might not show in a
day but exercising daily will definitely improve your sleep in two to three
weeks and combat insomnia.
If you want to boost your energy
levels, a daily workout session can be a great alternative. Fitness experts
have reported that low intensity exercises can decrease the risks linked to
fatigue by twenty percent. You do not have go for hard-core workouts to boost
your energy levels.
You will start experiencing these
results as you keep on exercising every single day. Forget about the energy
drinks and the pills. Get a quick energy boost today by working out.
strength and flexibility
Stretch and strength training will
enhance your strength and flexibility. Do not just opt for cardio exercises
alone. Strength training plays an important role in building
muscles. In most instances, strength training involves lifting weights and
doing yoga moves to increase mass.
Strength training is important
especially for the elderly because it makes the bones strong. Strengthening
your muscles and bones will boost your energy levels and improve the quality of
your sleep because a lot of energy is used during strength training.
the skin clearer
Regular exercise promotes healthy
skin. How? It is important to note that any physical activity that promotes
blood circulation also keeps your skin vibrant and healthy. People with
dermatological conditions like rosacea and acne should take special care of
their skin while exercising but it should not be something that holds them back
Through increased blood flow,
physical activity or exercise nourishes skin cells and keeps them healthy. It
also carries away waste products such as free radicals from cells.
Exercise eases stress. Stress affects sebaceous glands
which are responsible of producing sebum or oil in the skin. Some of the skin
conditions that are created by stress include acne and eczema. When a person
with these conditions exercises regularly, stress will naturally be eliminated
and his or her skin will improve and become clear.
Regular exercise and physical
activities are great ways that can make you feel better while boosting your
health. Regular exercise is essential for everyone who wants to be successful
and live longer. Remember, your health always comes first. Without it, you
cannot do much for yourself or your community.
All you need is training gear,
discipline and perseverance. Do not start your exercise program and quit a week
later because you cannot see or feel the results. Everything worthwhile takes
time. As Jim Rohn said, “In life you will suffer one of two pains. The pain of
discipline or the pain of regret. The pain of discipline weighs ounces. The
pain of regret weighs tons.
Most adults today exercise to reduce
or maintain the size of their waistline. Aerobic activities are essential to
anyone who wants to reduce weight. Combining moderate and intense aerobic
activities will accelerate weight loss. Examples of
aerobic activities include walking, running and swimming.
Strength training should not be left
out. You need to exercise your major muscle groups at least two times in a week
by either lifting weights, doing body weight exercises and using weight
machines in the gym.
Your activities need to be spaced out
evenly throughout the week. If your goal is to lose weight or build muscle you
need to allocate enough time to physical activity at least thrice a week. Drink
a lot of water and rest. Do not fall into the trap of exercising continuously
without rest. You might end up injuring yourself. Recovery is as important as
Before starting your exercise or work
out program, consult your doctor. It is important to do this if you have never
exercised at all or you have not exercised in a long time.
You should also consult if you have any concerns or questions or a chronic disease such as arthritis, diabetes and heart disease to name a few.
Guest post by: Jacob Dillon. Professional writer at NinjaEssays. Being passionate about what he does, Jacob likes to discuss stirring events as well as express his opinion about technological advancements and evolution of society. Find Jacob on Twitter and Facebook.
More than 1,000 sqm, this is the largest partner-owned Nike store in Southeast Asia and India to date
Local elements injected into store design by Singaporean contemporary artist, Samantha Lo
First ever “Nike By You” in-store customization service in Southeast Asia
SINGAPORE – 18 April 2019 – Nike officially opens its doors to their largest partner-owned store in South East Asia and India at Jewel Changi Airport today. Spanning more than 1,000 sqm, the store aims to provide a unique and interactive retail experience for locals and travelers at Changi Airport Terminal 1.
Located in the heart of Jewel and occupying a duplex unit, the Nike Jewel store adopts the latest architectural design used in all Nike stores around the world. Hyperlocal is core to the Nike Jewel store design. Walking into the store, consumers are greeted with a series of vibrant and locally inspired artwork by Singaporean contemporary artist, “Sticker Lady” Samantha Lo. Exclusively designed for this store, her artwork was inspired by local elements such as traditional tiles and patterns, to its street signage and colloquial language.
“My designs are a reflection of the energy and spirit of Nike, showcasing how we can be the truest and best versions of ourselves through sport, while telling the stories of who we are. Each design features my take on what makes us Singaporean – our unique blend of languages and cultures, celebrated in colloquialism and in the tapestry of visual elements. My personal favorite is the t-shirt design sporting the term ‘can’ – it really is the most Singaporean way to say ‘Just Do It.’.” – Samantha Lo
The second floor of the Nike Jewel store houses the first ever full-fledged “Nike By You” in-store customization service in Southeast Asia, where a variety of items can be personalized. Consumers customizing tee-shirts can select their design from a range of graphics, including original artwork from Samantha Lo, to be printed on selected Nike store offerings. The entire process is done digitally, and the final product is printed on the spot in less than 30 minutes.
“We believe that brick-and-mortar spaces remain integral for consumers to achieve the best brand experience. With the opening of Nike at Jewel Changi Airport, we are set to propel our consumer-direct strategy through the integration of digital and physical retail. The best Nike products and offerings have been carefully selected for this community, and the store has been conceptualized with multiple touch points for a fully immersive and seamless Nike experience that is personalized and unique.” – Tarundeep Singh, Director Nike Stores, Southeast Asia & India
The store also boasts the latest and most extensive range of Nike merchandise in the region. It offers a comprehensive range of running, training, lifestyle and basketball products through carefully curated seasonal looks and displays. The latest Nike Free Running Collection takes center-stage, Nike’s latest addition that provides an enhanced barefoot-like feel experience.
In addition, NikePlus members can enjoy member-exclusive products, early access to new products and access to Nike events ahead of the public.
“As the largest Nike-only retail group in Singapore, we look forward to partnering with Nike on its ongoing journey to impact the sporting lifestyle. The presence of Nike at Jewel Changi Airport is a clear signal of SUTL’s ambitions in the retail sector and stands as a testament to our established track record in that space.” – Mr Arthur Tay, Chairman, SUTL Corporation
Cities offer many amenities, but wide-open,
pollution-free spaces for running are rarely one of them. You can still have a
great run in an urban environment, but it takes extra planning and precautions
to make your experience safe and enjoyable. From running at off-peak times to
sharing the sidewalks, here are 10 tips to follow during your urban runs:
to the world around you.
While earbuds are great for blocking out
ambient noise, they’re terrible for listening to the world around you because
the rubber tips seal up the ear canal. Staying aware of your environment is
paramount for running safely in urban environments, so keep the volume down low
or leave your headphones at home entirely. If you’re in the market for a new
pair of headphones, look for a model that rests on top of the ear rather than
inserting into the canal, as this design will still let you hear ambient noise.
the best side of the road.
The conventional wisdom is that you should run against traffic so you’re facing oncoming cars, which improves both your visibility as well as drivers’. However, running against traffic isn’t always the safest route, especially if only one side of the street has a trail or sidewalk. Use common sense and choose the side of the street that gives you enough room to run and good visibility. Try not to run right next to walls or other areas so you have space to dive out of the way in a worst-case scenario.
running buddy or two.
As the saying goes, there’s safety in
numbers—not to mention that having a running buddy can keep you accountable and
make the time pass quicker. There are many
national running clubs that can connect you with compatible runners.
Whether you run solo or with others, vary your route often to make it harder to
follow you, don’t share too much about where you run on public social media
sites and always tell someone where you’re going.
only the essentials.
Obviously, you’ll need to bring your phone and
your keys with you. You should also bring identification such as your driver’s
license, cash for emergencies and a transportation card (if applicable). If
you’re running at night, you’ll also want to bring a flashlight to illuminate
the way. You’ll probably need an armband or small fanny pack to fit everything.
Some running shorts have small pockets, but they’re usually only big enough to
carry a few bills, not an entire phone.
in bright clothing.
Whether you run at day or night, you need to make yourself visible to drivers and other pedestrians. Wear brightly colored leggings, shorts, tops and compression socks to make yourself stand out from the pavement. If you run at night, you’ll also want to invest in a vest or other reflective clothing that will show up well against headlights.
the right times.
Alas, pollution is a problem in many cities
and it can actually make it tough to breathe as you run. Try to avoid heavily
polluted areas altogether, and don’t run during rush hour either. Not only is
traffic much worse then, but the exhaust from all the cars can also seriously
mess with your lungs. Instead, run early in the morning or later at night once
traffic has calmed down.
out safe trails.
Just because you live in a city doesn’t mean
that crowded sidewalks are your only option. Do some research to see if there
are any urban parks or running trails near you. Depending on the park or trail,
you might be able to avoid cars altogether, as well as pesky stop lights that
break up your running momentum. Even if you’re not within walking distance,
driving out to a trail for a long weekend run is often worth it.
your route ahead of time.
Speaking of pesky stop lights, planning out your route ahead of time will cut down on frustration and possible hazards. Double check that no construction is blocking your route, and see if there are runarounds (pun intended) for busy intersections and other tricky crossings. If you use a running app, it may offer the capability to plan out your route digitally as well.
worry about setting records.
Many runners try to jog a certain distance in
a set amount of time or to only take so many breaks. However, it’s really hard
to maintain a pace in a constantly changing urban environment, so if you’re
running in the city, don’t fret too much about setting a personal record. It’s
much better to slow down and use caution when crossing the street than to spring
across an intersection because you’re trying to beat your time.
Share the sidewalks.
Sidewalks and trails are public spaces, and following the proper etiquette will ensure that
everyone can share the road with a minimum of fuss. Just like driving, you
should generally run to the right of the trail, but pass on the left. If you’re
passing some oblivious pedestrians, a simple “excuse me” or “on your left” will
often give them a nudge to move to the side. If you run with other people, try
to keep it single file if you’re running a crowded track, and definitely use
single file when you pass others.
Running safely in an urban environment
requires some foresight, but with the proper planning you can enjoy it just as
much as running in the country. Follow these 10 tips to keep yourself safe
whenever you run in a city, and don’t forget to use your common sense and stay
aware of your environment at all times.
The average American spends a daily average of just 3 hours and 58 minutes on leisure and relaxation (as reported by The Wall Street Journal in 2018). This time also includes the amount of exercise a person gets. Many busy parents and professionals have even less time to dedicate to working out and training for upcoming runs. Considering that individuals training for a marathon should run about 50 miles each week, the idea of meeting your running goals may seem next to impossible. Thankfully, there are many effective strategies for helping you find the time needed to prepare for whatever race is up next.
Whether you plan to run a marathon or your first 5K, the following three tips can help you fit your training schedule into even the busiest of schedules.
Train where it is most convenient
One recent study found that the average distance from one’s home to the gym is about 4 miles. Depending on traffic in your area, 4 miles can either take a few minutes or 30+ minutes to travel. If it takes more than 15 minutes (one way) to get to your gym, it might be time for you to consider other, more time efficient options. For example, you can create a home gym with a compact treadmill to help you run more each day. Even if the weather or traffic isn’t ideal, you will have a guaranteed way to train in the comfort of your own home. Alternatively, if your workplace offers an on-site gym to employees, consider planning your runs for the early morning or after work. This way, you can put all that travel time to a gym or a training facility back into your workouts.
Write down your training schedule
You are 42% more likely to achieve a goal when you write it down on paper. This strategy is also incredibly effective when it comes to planning your daily schedule. Instead of having a general idea of how the day will go stored in your mind, write down your schedule of activities for each day of the week. Even though you will likely need to make some modifications, you can easily prioritize training for your upcoming run with this strategy. Think through where your run will fit in best during the day, and do not cancel it. Treat your training with the same level of respect as an important client meeting or your child’s sporting event.
Support your efforts with a healthy diet and sufficient sleep
In addition to prioritizing your actual training for the run, you must also make your health a priority. If you don’t support your body through your training and the busyness of daily life, it is much easier to come down with an illness. While working your schedule to allow for consistent daily training, be sure to plan healthy meals and adequate sleep. To help achieve this goal, consider using a meal delivery service that offers pre-prepared healthy meals. Also, rather than spending time watching TV or browsing social media at night, use that time to go to bed a bit earlier than normal.
Even with a busy schedule, planning a training routine for your next run is absolutely doable. By prioritizing your goals of health and wellness, and by eliminating time wasters, you can reach the next level of your training goals.
Ready for your next race?
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Honestly after Gopeng Ultra Trail 2 weeks ago, I didn’t unpack much. My luggage just laid there in my room opened, till a day before this trip, I load up that very same luggage and head over to Taiwan 😆 It’s my 5th time to Taipei, some of the same places I went at least 4 to 5 times as well 😂 But still I love Taipei! And I would want to explore more on the outskirts of Taipei as well in the future ❤
I was a little worried for this race as I was doing back to back half marathon. The last time I had done a back to back half marathon a week after another, I was struggling to complete that 2nd half marathon and felt nauseous. I used almost 3 hours at last year’s Home Team NS real Run after GEWR 😭 So after 2XU Compression Run last weekend, I told myself just run whatever I can 😊
Race pack collection was not convenient as it’s quite a few station from where we stayed near Taipei Main Station. We stayed in York Design Hotel with good food around and convenient traveling to places, it’s a super awesome stay and it’s only about SGD$30 per night.
I love the slogan “姐无畏”，it means Elder sister(I’ve) no fear. 💪
I pretty enjoyed the race expo. The atmosphere was good and there were games for runners to win running shoes and activities to participate in for a chance to win direct entry to Nagoya Women’s Marathon! 😍 It’s Friday afternoon when we were at the race expo and there isn’t much people around. It was then I know that for runners running in Taipei who wishes to deposit baggage have to purchase a special bag just for baggage deposit. I bought one of the bag though I’m not depositing anything as I can use the bag next time in Taiwan 😏
It’s probably the best race pack I’ve ever collected with all the free gifts ❤
Love the race bibs clips! It’s much better than receiving safety pins. And I’m super happy to receive my first ever bib with my Chinese name! 😍 It’s in simplified Chinese though as it’s my phone settings when I registered for the race online. Will definitely want to participate in another Taiwan race with my traditional Chinese name on the race bib 😏
Fannie and I participated in the half marathon category. It’s a AIMS certified race as well, sponsored by Taishin Holdings and New Balance. Flag off was at 5.30am at Taipei City Hall with the iconic Taipei 101 in our background. There’s more than 4.8 thousand wonderful ladies participating in the 21km category. We reached a little before 5am and went to the portable toilet, there’s no queue at all as we were pretty early. I like the portable toilet because it’s squat style and more hygienic.
We went to the start pen and waited for flag off. There’s a Taiwanese artist standing quite near to us but I’m not sure who she is, a few runners went to take pictures with her. Then the emcee started introducing the pacers individually which I felt that they really show appreciation to the pacers and were thankful for them to volunteer their service. The runners opened a path to let the pacer in like how Moses crosses the sea and let the pacers in to the pen. There’s 1hr40mins, 1hr50mins, 2hr, 2hr15mins, 2hr30mins and 2hr45 mins pacers. It was about 20 degrees, quite cooling and the emcee announced that temperature may go as high as 24 degrees. I’m not greedy as it’s already a bonus for the lower temperature. I thought the weather would be like Singapore as I thought it’s Summer already.
The sky was brightening even though its only soon to be 5.30am, it was as though Singapore’s 7am sky. Once flagged off, many people chiong. Fannie was flying super fast and I was behind wishing the 2hr15 mins pacers will not overtake. I noticed for the first 14km it was like so many females overtaking me. I must admit that I’m not fast but I’m not that slow either. I was really impressed as there’s so many strong female runners in Taiwan. There’s many male supporters along the route cheering and holding boards with motivational quotes and also cute remarks like “最高颜值赛跑” which means “the most good looking race” 😆 Yup, many Taiwanese hot babes. And throughout the entire route I estimated at least 50 photographers! No joke! 👍 Looking forward to their photographs 😍
The climate isn’t really cooling compared to the previous days I was in Taiwan, it feels like being in an air-con room with temperature between 21 degrees to 26 degrees. The Sun was out at around my 10km and I was glad I have my sunglasses with me. But I realised I didn’t like the feeling of putting on sunglasses while running. I can’t focus/concentrate or focus much with it.
Throughout the entire run, there’s 2 up slopes I could remember and maybe one or two other small slopes which was quite insignificant that I couldn’t recall. When it’s near the 16km mark there’s a bridge, which I was lazy and unmotivated and walked up the slope. Then this runner give me a push and said jiayou oh! Go go! It did give a push to keep on running.
Aid stations were along the route and I didn’t take a lot of water as I’m not very thirsty. Though I sweat, but it isn’t those as wet as if you just came up of a swimming pool wet like 2XU when my shorts were dripping sweat.
Along the route, there’s not much scenery as about half of the distance we were running on roads and expressway and the other half we were running along the riverbank. I can feel that maybe to the Taiwanese, the riverbank is like our East Coast Park. Endless and torturous, but I got no complains and enjoyed my run as it’s my first race here.
Somehow I caught up with Fannie along the way then Fannie caught up with me along the way and at the last km, we ran towards the finishing line together 😊 Congratulations to her on her PB! We finished in 2hr9mins! It’s been years since I can get a half marathon timing lesser than 2hr10mins and I have a strong finishing 💪
Race village was awesome. There’s many booths to participate in games and there’s changing rooms and even salon for runners to style their hair!
There’s many photo spots for runners to take photos and runners can go to a booth to have their finishing timing printed on the finisher canvas bag 😍 The finisher entitlements were awesome as well! 😍
There’s a bottle sparking water and a bottle of isotonic drinks and make small free sample gifts. What I love most is the finisher tee, medal and towel! It’s all so nice! 😍 And it’s Swarovski crystals on the finisher medal lah! 😍
Race results were also uploaded fast, I received an email in the afternoon of race to checked my results and download the finisher certificate, super efficient.
I’ll definitely want to run this run again but there’s so many hundreds of races all over in Taiwan to participate in and over countries as well. Let’s see where else I would go next 😉😎😏
The 2XU Compression Run is one of the more popular race in Singapore. Every year, thousands of runners sign up for this race, especially for the 21.1 km category. I believe many aspire to own a piece of the finisher shirt which the runners rightfully owned after completing the half marathon. Runners’ comments about this race have also been consistently positive. These are the reasons why I participated in this year’s 21.1 km event.
I had a full day of rock climbing session on Saturday before race day Sunday, 7th April. My body was quite sore and I wasn’t confident of completing the race. But this race was important to me because I would be using it to gauge my readiness for the Standard Chartered Full Marathon in Dec.
I would normally take the shuttle service for half marathons scheduled in the early mornings. But this time, I decided to take Grab so that I have more flexibility in managing my time and since also I decided not to join the 1st wave of the flag off.
I reached the race venue at 4.25 am, just in time to witness the flag off of the 1st wave shortly. Many runners were waiting for subsequent waves and I could clearly see the excitement on their faces, many of whom were taking part together with their friends. Bag deposits were fast and fuss-free within the shelter of the F1 Pit Building. I took some cups of Pocari Sweat for hydration before joining and flagged off in the 5.00 am wave.
The start of the run loop the runners back to the car park before u-turning into Republic Boulevard. It was quite a ‘sharp turn’ and there was some resulted congestion. As we continued, we were then led into an underpass where it was near total darkness. I was thinking perhaps some portable lights could be placed here to provide some illumination to decrease the possibility of the runners being tripped. It was a good 20 seconds before emerging from running in the darkness.
We headed towards Suntec City before u-turning towards Sports Hub. It was always a joy to run along Nicoll Highway on a closed road. There was ample space for the runners without bumping against each other. However, I don’t really enjoy running at Sports Hub and along Tanjong Rhu Connector, where the passageway is narrow. In addition, there were parts where the runners have to run on grass patches. Though it was dry weather, perhaps some wooden boards could be placed on the ground for the benefit of the runners?
Dawn was breaking as I ran along Marina East Drive and by the time I reached Gardens By The Bay, the sun had risen. I thought this was a ‘perfect plan’, as my pace generally allowed me to appreciate the surrounding scenery and iconic landmarks in the day time.
The ‘turnaround’ at The Promontory was a surprise (though no big deal) to me and I believe it was planned in order to make up the 21.1 km distance. In any case, I completed the race at a time of 2:43:18 hr. This was about the same time I achieved at last year’s Real Run. The difference was for this 2XU race, I was feeling much better and not breathless. The only obstacle to overcome to improve my timing is my knee problem.
There appeared not many post-run activities. Jaybird was giving out free food, such as oreo and apples. Runners were queuing up to have their photos taken with their respective timings.
1) Although the hydration stations were sufficient, I felt the tables serving out the drinks were not. This resulted in congestion when many runners stopped for replenishment.
2) Could the distance at the ‘turn-around’ at the start and The Promontory be replaced with a longer but smoother run at The Garden By The Bay East?
3) The 2XU race singlet did live up to its claim of being odour free and did dry reasonably fast after the run.
4) I had assumed that for such a popular and large scale event, there would be more post-run activities, such as Zumba or physical exercises. Or were there after I left at 8.30 am? In any case, I felt there was little engagement with the runners and the atmosphere was rather ‘muted’. Perhaps I had come to the race with high expectations and thus now felt a sense of disappointment.
Half marathon training for beginners,
intermediate runners, and experienced pros can present the same challenges.
In this article we’ve got 4 tips to maintain
your half marathon training no matter how crazy or off-track life gets.
Tip #1: Plan Ahead With Options
The key to training accountability is to plan
ahead. Before your week begins, take a good look at your calendar for that
week. See what sorts of events throw a wrench in what would be your ideal
training plan. Are you traveling that week? Do you have a big presentation at
work? An event at your kid’s school?
Whatever it may be, come up with a training
plan for the week that takes those things into account. We’ll call this Plan A.
Now, assume some other, unforeseen event is going to get in the way of your
Plan A training every day.
Develop a fall-back plan, a.k.a. Plan B. This
is crucial because when those unforeseen events come up, and they always do,
you don’t scrap your training for that day altogether.
You have another workout or time slot for your
workout ready to go and you can adjust accordingly, with no stress or
And remember with running, you can get just as
much out of a 20-minute training session as you can out of a 2-hour long run.
Keep this in mind as you design your workouts through a busy schedule.
Depending on your schedule, you may want to
save those long runs for the weekend, when it is more likely you will have the
time. You can use your weekdays for speed work and strength training, as those
are easier to adjust and shorten if needed.
Tip #2: Train At High Intensity If You’re Short On Time
So what exactly does “speed work” or “strength
training” look like if you’re short on time?
For speed work, good-old-fashioned sprints
will be your best friend when you’re short on time. A one-mile warmup is a good
idea if you can squeeze it in. Your legs will not be happy with you if you
throw them right into a sprint.
After your warmup, try a series of 100m
sprints, with 30 seconds of jogging or walking in between. To make the most of
this, increase the incline after every sprint if you’re on a treadmill.
The goal is to get your legs moving at a quick
pace and to get your heartrate up.
For strength training, minimal but versatile
equipment is best. If the gym you’re in has a kettlebell, that’s a great
option. Work in some plyometrics training, and use
the Kettlebell as you
Exercises to incorporate here would be
kettlebell swings, weighted squats or jump squats if possible, weighted step
ups, and weighted lunges. These are all simple, effective exercises where
adding a kettlebell or even a dumbbell will make a big difference.
Design a strength workout structure that
challenges you. For example, maybe you design a circuit and assign a number of
reps to each movement you’ll do. Then, perform that circuit for As Many Rounds
As Possible (“AMRAP”) for 5 minutes. Take a small break, and repeat that
5-minute AMRAP three or four times.
A workout like this would take 30 minutes max,
and you’ll be working at a high effort level. Another great structure is to
give yourself a certain number of reps to do on one or two exercises, and do
that many Every Minute On the Minute (“EMOM”).
Again, you’re training strength in a timed,
quick format. And one last format option would be doing any exercise “to
failure.” This way, you can be sure you’re wearing your muscles down to make
If you’re just using bodyweight or a light
kettlebell, “to failure” is a safe way to test your limits.
Tip #3: Don’t Skimp On Sleep or Fuel
When figuring out how
to train for a half marathon, there is a lot of information out there.
There are running blogs, magazines, YouTube channels, that all have tips and
But don’t forget about the most obvious
training tip there is… sleep. Sleep is the cheapest, most effective recovery
tool you have.
Even if your schedule is busy, take a hard
look at your calendar and ask yourself: am I going to sleep as early as I could
Chances are we could all go to bed a bit
earlier, and that little bit of extra sleep is going to matter as we move
toward our half marathon goals.
So make sure you’re getting at least 7 hours
in most nights, as this will allow your body time to recover.
The same goes with nutrition here, don’t let
your busy schedule cause you to make poor nutrition choices. The fuel you give
your body affects your half marathon training just as much if not more than
If you are traveling, get creative with what
the hotel has to offer. And remember, you don’t have to eat everything they
give you. If you order some eggs for breakfast and they come with 4 pieces of
toast, just have one!
There is no need to eat everything on your plate,
especially if you’re not the one who put it on there.
No matter how you set up your nutrition plan,
be sure you have one, and stick to it.
Again, this might be an area where a Plan B is
also helpful. Maybe schedule the meals you’re going to eat for the week, the
lunches you’ll pack, etc.. But then have a fall-back option.
If you need to eat out one day, where will
that be? Plan a healthy spot ahead of time so that if you don’t have time to
pack a lunch you don’t just go write off the day and go grab fast food. You
know exactly where you’re headed and it’s still a nutritious, planned meal.
Part way through your training it might not
feel fun and exciting anymore like it did at the beginning.
This is when it’s crucial to remember why you
started training for a half marathon in the first place. When you first start
training, write down how it feels and why you’re excited to train for a half.
Re-read that when training feels stale or
boring. And it’s always a good option when you feel like this to take a few
days off and reset. Spend some time with friends and family, let yourself get
re-motivated to achieve your running goals.
And also, remember that running is a
privilege. You are so lucky to have a body that can run 13 miles, and a lot of
people are not as lucky.
Keep that in mind and be grateful for your
training. That in and of itself can often serve as motivation.
Ready for your next half marathon?
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Exercising is very important for your health. Irrespective of the weather conditions, you should work out, but take some caution when the weather is extreme—too cold or too hot. So, is it healthy to work out in very hot conditions? What are the benefits and risks of exercising in really hot conditions? What precautions can you take? Well, this article seeks to shed light on those issues.
Benefits of exercising in hot conditions
1.You will surely sweat
There is no doubt that you will sweat, which is a benefit if you intend to do so. Sweating has several benefits for your body, including removing toxins, enhancing cardiovascular health and efficiency, and unclogging your pores.
2.Improved stress management
Although not yet fully proven, working out in the heat is associated with more endorphins (the feel-good hormones), thus helping you better manage stress.
3.Muscles warm up faster
Undoubtedly, higher temperatures will make your blood move more rapidly, thereby warming your muscles.
4.Greater fat loss
Higher temperatures assist in heating the body, making the fat easier to carry in the blood and more available for burning.
5.Training in higher temperatures can enhance the performance of athletes in lower temperatures
A study at the University of Oregon led to the conclusion that heat acclimation boosts the body’s capacity to regulate body temperature, enhances sweating and movement of blood through the skin, and expands the blood volume; thus, the heart pumps more blood to the muscles, organs, and skin as required. The study that involved cyclists showed their performance improved by 7% after just 10 heat exposures.
Regarding enhancing your performance, you can also do so by incorporating steroids from Valkyrie Online in your training. These steroids will enhance muscle strength, speed up recovery after workouts, improve red blood cell circulation, and improve the use of testosterone.
The risks of heat training
Although working out in heat brings some exceptional benefits with regards to exercises and performance, there are some risks associated with it. Some of the dangers include:
1.Higher cardiovascular workload
When it is hot, the body temperature rises past the ordinary levels for average temperature exercise, necessitating more blood flow to the skin to cool the body. Since the sweat does not evaporates faster (to cool the body), the workload is greater. With less blood available to go to the muscles, the heart is compelled to work harder, thus putting pressure on it.
These are painful muscle contractions, usually in the calves, abdominal muscles and quadriceps, that occur due to less blood flow to the muscles as a result of high body temperatures.
Body temperatures go to abnormal levels—about 104 degrees—which creates other symptoms, like dizziness, nausea, headache, vomiting, feebleness, and fainting, among others. If left unattended, heat exhaustion can result in heat stroke.
Body temperature exceeds 104 degrees, necessitating immediate action, or else the victim can easily die or suffer from organ failure or brain destruction.
Telltale signs of heat-related conditions or sicknesses
You need to be on the lookout for the following signs that may indicate suffering from excess heat:
Nausea or vomiting
If you notice the above signs, stop working out, cool down, and evaluate your workout session in light of the possible risks.
How to get the benefits and avoid the risks of exercising in the heat
It is possible to enjoy the benefits of exercising in hot conditions and to reduce the risks. Here are some things to help you:
1.Be aware of the temperatures
You need to be conscious of the weather forecasts and the anticipated temperatures. When temperatures exceed 100 indices, you need to be more cautious when you exercise, for example by lessening your intensity or training for a shorter duration.
2.Avoid the hours when temperatures are high
You need to avoid exercising at midday when it’s the hottest time, and instead do so in the morning or evening. Also, you can go for a swim if you want to train at midday.
3.Stick to your limits
High-temperature conditions are not the best to get back to training after a hiatus or to increase your intensity. You should also stick to the activities for which you know your limits, as they are crucial in hot conditions.
4.Allow yourself enough time to acclimate and adjust
You should raise the intensity of your workout gradually, for example, in 1 to 3 weeks. If you have been exercising in weather-controlled conditions, start with a shorter session (at most 30 minutes) in higher temperatures, and adjust from there.
Wear light, loose, and brightly colored clothes, and a hat/cap if you are bald, cleanly shaven, or have thin hair.
6.Explore alternative options
You may consider working out in air-conditioned facilities, like climbing stairs or exercising indoors. Wait for the weather to be friendly to work out outdoors.
It was my 3rd Edition really, but the 1st was a 10km run, and just got in love with 2XU Compression Run after. Also, this is my first blog post since I started my journey of running.
I remembered my first 10km run was great, although my friend who run the HM mentioned it was dark and congested. But decided to give it a try when 2018 version comes on, and never look back since.
So 2019 version, as always, looking forward to it. Date of event is perfect this year, firstly without clashing with the Chinese Qingming festival, which Chinese will normally go to offer praying to their ancestors, and secondly, the weather is turning cooler after months of hot weather.
Race pack collection day, wanted to collect it on Friday night, as I was having dinner with friends, thought will be good to do both at the same time, however, it proved impossible, as I supposed people working around that area tends to also collect it on Friday night, and the queue was impossible, so I went back eagerly on the second day, Saturday to collect instead, which was a breeze, I collected within 5mins I suppose?
Nothing to be excited about, just race bibs and their new material for their running tee which they claim was good for preventing odour. I tried on the very next day for my short run, it doesn’t smell, but it sticks to you, so I don’t really like it. Any case, i like to wear my own running tee, just so I can spot myself easier when finding my photos through the throngs of picture taken by their engaged photographer later on. Hahaha, pick up this “trick” when I was reading other’s people blog, can’t credit the person as i read this quite sometimes back.
So comes the actual day, decided to take bus this time round, instead of driving or taking cab, which I kind of glad that i did, but also disappointed. Glad because I do not need to bother about carparking, road closure, timing, dropping right in front of the running village etc, disappointed because the bus left late at about 3.30am instead of 3.20am? After departing, we were stuck in various jams, geylang area, and the junction turning into golden mile, in the end, I arrive probably around 4.05am? My friend who was waiting, I asked him to go ahead first. So anyway, I will probably want to take bus the next time round, it is too convenient and hassle free.
So with taking of bus, I need the baggage drop off, which was hassle free as well. No complains, the area to deposit can be found easily as well. And you can go straight to start off point after depositing.
At the start point, I probably waited for 30mins before I get flagged off, would be good if they can indicate the wave that we will be in, so we have more clarity. It was only until I got to front, that they mentioned we are the last wave.
So the runs begin! Yeah! Was at the front of the wave, so I was able to run off straight away, which was good, then it comes the first tunnel that we went through, it was so dark, there is no lighting or whatsoever, but this probably is LTA issue, not theirs. But further down, we were passing by some dark area along the river, with lights hanging on the pole sides, which I thought could be better? It blinded me somehow, and I thought hanging from the top could have been better for us. But in any case, was a short distance, so I just bite it through. The rest of the run was ok, just for the every u-turn point that I saw, I always tend to lose my morale, I just hated all the u-turn point, looking at runners who have completed the u-turn, and I am just about to get it started, without knowing how long more to the u-turn point! How I wish at every u-turn point, they will let us know how long to the u-turn point! Am I the only one who has this issue?? haha. But luckily all the u-turn point are quite short.
So everything was cool, sun was not out until the later part, but was bearable, problem came at the 19km-20km distance where my calves began to feel the cramp, I was just praying that I can last through the distance without cramping! I was telling myself I just want to complete the race without injuries, as I only started proper preparation in the mid of Feb, when I should have started in Dec, but because of the festivities going on.
Collection of medals and finisher tee was efficient and clear.
In the end, I completed without any injuries, and bettered my PB, with 2hr 24mins on my trusted running app. My last run was 2hr, 33min. YEAH!! surprising even for me!
So some lesson/advice learnt and to be shared:
Running with my own water bottle, squeezable kind, save me some time for stopping and queuing for drinks, although I have to say, the queue at all stations wasn’t pack, but I do save the time from stopping to collect
I tried using medjool dates for my mid-run refuel, was dry, but it is good enough to give me that boast, as I do not need a large banana going down my stomach while running. I do need to wash it down though. But am glad I used it, without the need to use the sugar laden gel. I have some blood sugar family history, so I watch my sugar intake seriously.
Harder strength training is required at the gym for my calves!
Perhaps a slightly longer long run, 19km to prepare myself better
Do not sit down after a long run! Constant cramp afterwards, pulling up my leg to release my calves cramp, but cause cramp to my shin instead! OMG… Standing up and walking around solve the problem!
Overall, I will say this is a good run, organization is good, except for the things that i have mentioned. It is I believed one of the most anticipated runs, and also one of the better run organizer. I have read horror story even right from the race pack collection. So I will still be back for the next for sure!!
One very last things to share, which my friend did to inspire me.
If you can run 2km, you can run 5km
If you can run 5km, you can run 10km
If you can run 10km, you can run 20km
I think 20km is very achievable, there will be pain no doubt, but it is not as hard as it seems to be, as long as you put in the effort! So, I hope this will help inspire more people to start running!
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re anywhere around Singapore and wish put smiles on people’s faces, The Morning Greeters is perfect for you!
Read more to find out what’s special about The Morning Greeters!
The Morning Greeters’ Purpose
We are advocacy for greet while you run! We want to immerse our Singapore community into the greeting way of life whenever we meet strangers on the street.
The Morning Greeters’ Where and When
We run every Sunday morning. Meet at 7:15 am, warm up and set off at 7:30 am. Run will finish at the same starting point at 8:30 am and we will be off to a nearby eatery for a good hearty breakfast. Currently, we are starting our runs from a MRT station so that it will be convenient for all.
For Who and How To Join The Morning Greeters
The club is suitable for everyone, young and old. Walk or jog or run. Our oldest so far is 70 years old and the youngest has been 2 months old baby on a stroller.
Something Special about The Morning Greeters
We don’t keep our mouth shut during our run when we run past you.
A week after Terry Fox Run 10 km, I was going for my first signed up race of the year, the half marathon with 2XU Compression Run. I quite enjoyed the Terry Fox Run though it started late and ended with a bit of the morning sun, maintaining the heat of March on all runners. The heat and humidity followed onto April’s first weekend too !
Race Pack Collection
When I collected the race pack for 2XU, I was struck by two things. One was the bareness of the race pack. So I guessed it was going to be a lower key event this year vs other years. When I joined the queue for the race pack, I had my NRIC scanned first and then given a slip of paper with some numbers (bib number I guessed). There was very few people in the queue but I waited a few seconds at this process but the one behind me would have to wait for me to finish too. At the proper counter, I asked about the size of the tee shirt and handed over my IC again for them to verify. I thought that the first step was probably going to cause some bottleneck if the queue was really full, though the original idea might have been to divide up the distribution of ‘work’ and thus left the proper counter to just use the paper to gather the pack items. Since the items were few, I thought having it done at one counter would be efficient. Anyway, as there was just not many folks at the time, I didn’t spend more than 5 minutes so it was still acceptable.
There was a board for folks to indicate their tee shirt size for exchange if necessary. This was pretty convenient and efficient.
On night before race day, I planned to sleep early at about 10 pm and then woke up at 2.45 am to prep before driving off to the venue. As always, I set my phone alarm, though on almost every event in the past, I woke up by my internal clock earlier, so that I didn’t have to alarm the whole household with the phone’s blare of music. I found myself still awake at 11 pm, and then dozed off. Woke up every hour till 1.45 am. Feeling rather frustrated, I forced myself to get some real sleep since I still had an hour more. And then in the middle of a dream stage, I found my internal clock chiming, wake up, wake up. Bang ! I woke up with a start and found it was 3.30 am and then I think I did a real race.
I shortened everything which I normally do in half an hour to just 8 minutes or so. I even skipped my ritual of eating my two slices of bread with peanut butter and my race cup of coffee. I was at least 35 minutes away from the venue since I was in the north west and some roads might be blocked.
No hope to be in wave 1 ! I managed to park at Marina Square Mall and then walked a few hundred metres to the F1 Pit Building. It was crowded and I joined the human jam. And found myself in wave 4.
So I made it but each wave was at least 7 minutes apart based on my estimate. I started off at 5.02 am according to my watch. Wave 1 would have started at 4.30 am. The flag off was also a fairly quiet affair. No music and the DJ just interacted with a few participants at the front. The reason given was that there were residential estates nearby and we didn’t want to disturb the peace. Good, I also had some quiet peace before we were flagged off.
For most parts of the route, it was still in dark shadows of the early dawn light. I had skipped my toilet break as I was late and saw the long queues. Before two km was up, I knew I needed to relieve my bladder. As I didn’t have a PB in mind for this race, I did detour to get that cleared at the appropriate place. Then I just focused on running, and tried to keep at consistent pace. I was wearing the UA Hovr Sonic too, which I found comfortable but not exactly what I would take as my sprint shoes. Of course, readers should take my comments to be just personal and relative to myself only. I’m not a fast runner and still a very amateurish one at a veteran’s age (5 years of running with a lot of breaks). Whatever I do for running is based only on my own experimentation. My sprint is not your sprint pace and my fast is not your fast.
Anyway, I felt fairly relaxed and started to check in each km signage. They were fairly accurate, my Garmin beeped a hundred metres or thereabouts ahead of each signage for practically every one that I noticed. I did worry about not following my food intake ritual initially, so I downed one gel at the beginning in place of my ‘breakfast’, and then another one at about 3 km. After that, it was 11 km and 16 km. I stopped at almost every hydration point and every single one was just jammed with runners. There were bottlenecks at narrower paths that we crossed. But everyone just slowed down and it wasn’t bad enough to cause stopping of footsteps. The first two tunnels we had to go through were dark but well equipped runners shone their torches (phones) and helped improve visibility. The first one was almost pitch dark and it was still quite amazing nobody tripped over something. Somehow the usual lights were not functioning.
As it was a rather subdued run (looping here and there, narrow paths, across grass patches), there wasn’t much scenery to look out for. But yes, there were otter signboards but no otters in sight. But there was a huge monitor lizard which attracted a couple of runners to take photos. I saw such lizards almost every week near my running track but this one was pretty huge. That was probably the most amazing sight for this run. Someone did crash into one of those orange cones but picked himself up. A few runners were stretching their legs near the 19 km point. Luckily for me, I didn’t feel any tightness yet and continued to pick up pace in the last 3 km.
End of Race
I saw the finishing point and saw a few runners put up their hands in victory. I followed them just for fun though I didn’t see any cameraman in sight. I did get a surprise later when I checked Garmin and found it recorded my half marathon as a PB (2:37:01). I was more surprised that I wasn’t as tired after this race. Perhaps there was something good in the short daily runs I did since beginning of the year. So day 97 of the year passed and my running streak continued. The PB was secondary. Still, I’m not too sure if could finish my own ultra challenge that would be coming in less than 2 weeks’ time. I hope I could finish that challenge and help raise some funds to fight against cancer for all cancer patients. Till then. Run Happy, Run Safe.
On race day, Eleanor and I Grab to race site together as Khatib does not have shuttle bus. I’m lazy to walk at least 20 minutes to Yishun station to take the shuttle bus and also the shuttle bus tickets isn’t cheap either. Grab isn’t expensive. Though the Grab uncle was rather frustrated with the road blocks as he kept grumbling about it 😂 Though I’d no issues when I took other Grab to the same location, just that it’s a different route the driver used didn’t tio any road blocks before. I remembered the recent overseas races that I went to such as Tokyo Marathon and Amazing Thailand Marathon both have the race route on Google Maps since the previous day of the race so hopefully races in Singapore could do something like this to let drivers aware of the route and road blocks.
There’s 3 different distance categories, 5km, 10km and 21.1km. I participated in the 21.1km. Flag off was at F1 pit building at 4.30am in the morning. I had super enough sleep and rest as my entire Saturday’s time table after waking up in the morning was to eat, nua on bed watch drama and fall asleep and repeat the process 😆 Though I did get out of bed in the evening after dinner to do a 4km guilt run because of the laziness the entire day.
Met YiQing at the race site and the three of us quickly proceed to the start pen and we were lucky to be in the first wave to flag off at 4.30am. There’s 6 different waves and each interval for the next wave is 10 minutes to ease congestion or bottlenecks it’s like so many thousands of runners running! And the last wave flags off at 5.20am, I would have free tanning as well by the time I finish the run if I was in the last few waves 😂 Hopefully everyone finished within the 4hours cut off since its not clear that the cut off is based on last wave timing or since the first wave runners.
Some of my girl friends and I love the colour of the singlet for females this year! 😍 I will defintely put them on for my own runs. It’s my 3rd 2XU this year, didn’t run last year as I have too much races and after comparing all my singlets, I preferred this year’s most! It’s my first local race this year and I’m quite prideful of that because I’m not Everywhere 😆 (my friends refer those runners who appeared in many races as Everywhere)
(Photo credits: Ah Shiok)
Flag off was on time for our wave and ouch! I saw two falls! 😢 And I saw the entire process of both falls as I was about 5s behind, though I’m not the one who fell but I can feel that it’s super painful. Just about one km into the run, this female runner tripped on a kerb, fell on the floor damn hard. Someone helped her up. And another one within the next few km, it’s a raised tarmac floor that’s uneven and she missed it. Piak and she’s on all fours as well, someone helped her up too 😵
Shortly into the run, we ran pass a very short tunnel but it’s almost like pitch dark, or was it because of aging and my poor eyesight? 😂 Sibeh accident prone sia. A little after 10km, it’s also lightless when we need to run on a stretch of grass patches, also Sibeh accident prone. I was afraid I would fall and concentrate hard on the ground and in the mean time hoping it didn’t rain the past few days as my shoes are still quite new 😆 Should consider placing some lights around or carpeted/wooden flooring for the safety of runners.
I enjoyed the hydration points located throughout the route. Most of the hydration provides cold water and Pocari Sweat 😍 As I had another half marathon a week later, I told myself to run whatever I can, not to tire myself and enjoy the run. So I had a pretty smooth and enjoyable run 😁 Maybe it’s because I was in the first wave, I didn’t tio any congestion or bottleneck. And I realised throughout the years there’s an increasing amount of female runners! 👍
Thank you volunteers! 😍 Especially the volunteers at somewhere near the Merlion where there’s a couple of steps. The volunteers there was like repeating loudly “Steps Steps Steps Steps Steps” continuously in a rate like 10 times per 10 seconds 😆 Maybe someone fell or had a near fall there as they kept cautioning the runners. Then I remembered it’s the most accident prone area in races and I’m glad I didn’t listen to music and was alerted of the steps. Completed the run with a discrepancy of distance. I only had 20.61km on my sports watch.
Love the finisher tee and super cold towel! And congratulations to my friends for their PBs and huge improvements in timing! 😍
It’s already late to care for the environment but better late than never. Climate already changed, pollution already serious and whales found dead with 20kg of rubbish inside of them 😢 I came across a mind triggering post on facebook and I am one of the guilty ones not being environmentally friendly. I don’t bring my own cups or bottles to races . After the race while in the race village, I told YiJing I’m going to throw rubbish, after searching around and walking like 30 steps, I’m sorry to say that I couldn’t conveniently find a bin and I saw a pile of towels and cups by the side and I stacked my unwanted towel(my handphone pouch stained colour on it) and cups on top of it 😂 Everyone is conveniently doing it and I followed. It’s wrong and there is no excuse. Let’s think about what had we done or not done, what are the very least we can do and how can we do better not just in running. Yes, running is huge. How about the Earth we live in? ❤
The long run is one of the most important runs of the week for any runner and in particular a marathoner chasing that personal best time.
Traditionally scheduled on a Sunday at the end of the training week and sometimes referred to as the “Church of the Long Run”, it’s used to build overall endurance, strength and mental toughness. It can also be that perfect way to discover beautiful running trails, run socially with friends and training partners plus get a big hit of endorphins.
In a specific marathon and even half marathon block that has a clear target race in mind, adding a fast finish or ‘kickdown’ to your Sunday long run can be an ideal dress rehearsal for your assault on that P.B. It provides a great opportunity to get your body used to taking on fuel at pace, getting a sense of pace judgement, allowing your body to become comfortable with pace changes and the mental challenges that may come up on race day.
Adding the Fast Finish to your Long Run.
This should only be done at strategic times throughout the build-up which would ideally be planned by your coach that align with the overall program and the date of your goal race.
Fast Finish long runs should not be used every week and they will often form part of your main ‘hard’ sessions of the week, so it is important that the structure of the week, leading into and out of it, is considered, to ensure appropriate recovery is in place.
Your standard long run distance and duration will vary based on your goal race and training block, typically it will be above 70mins > 2hrs +
Sample Fast Finish for Marathon Runner (*Running 1hr 45min every Sunday)
80mins: Easy running @ standard Sunday run pace.
80mins – 90mins: Pace to increase to just under goal marathon pace. (i.e if target is 4min per km pace, this would be run at 4:10-4:15min per km pace.)
Drink on the run @ 90mins, this will help practice taking on drinks at close to race pace.
90mins – 105mins: Pace increased to goal pace of 4:00min per km > 3.50min per km, the 3:50min per km pace should only be reached by the last 5mins if the runner is feeling strong.
If you can simulate this session based on your race course, for example, if you know the course will be over hills, do over an undulating course.
It’s really important to recover after this workout, as you have an accumulation of all the running in the legs from the training week and it’s super important this session is respected.
Some great ways to recover include:
– Cold water therapy / Ice Baths
– Eating / Refuelling within 30-60mins of the run to ensure you refill glycogen and protein stores
– Afternoon Walk, Foam Rolling, Light Stretching & Yoga
Whether it is weight loss or a toned body you are looking for, there is a plan for you to achieve your goal.
There is a plethora of diets aimed at fitness enthusiasts, promising great results by maximising the effectiveness of one’s workouts. Here, we list six of the more prominent ones that you should know about.
According to a fitness trainer, Reno Bin Rasi, “Training and diet goes hand in hand – there are no two ways about it. For decades, the focus was on dietary supplements, with real food taking a back seat. We need to go back to basic natural foods and be cautious about what goes into processed stuff.
“Moreover, a diet that works for others may not work for you. Understand your body and what it needs. Keep it simple first and change once in a while, or else you will be stuck in a rut. It’s all about balance.”
The Protein Diet
Essential for building and repairing muscle, protein also raises your metabolism. Plus, because it slows down the release of carbohydrate into your system, you are less prone to sudden spikes in blood sugar levels. Source of healthy, lean protein include tofu, salmon, chicken breast (skinless), Greek-style yogurt and eggs.
Good for: building muscle, weight loss Concerns: Can be high in saturated fat and low in fruits and vegetables.
The Atkins Diet
This low-carb programme is primarily for weight loss: Eat as much protein and fat as you want, just cut out all foods high in carbohydrate. Eating more protein curbs your appetite, and you may end up consuming lesser calories without even trying. Foods to avoid include grains, sugar and trans fats, while you should eat more eggs, fatty fish, dairy products, nuts and seeds.
Good for: Weight loss Concerns: Very limited intake of fruits and vegetables
The Raw Food Diet
This plan prescribes foods that are non-processed, plant-based and, ideally, organic. Not everything you eat should be uncooked, but at least three-quarters should be, for better results. Foods that are highly recommended include beans, legumes, nuts, seeds, fresh fruits and vegetables (and their juices), grains and dried fruits.
Good for: General health, weight loss Concerns: Vitamin B-12 deficiency, and higher chance of food poisoning
The Mediterranean Diet
People in this European region reportedly lead healthier lives, with lower levels of hypertensions, cancer, cardiovascular disease and obesity. Their diet is low in saturated fat but high in monounsaturated fat and dietary fibre. Food emphasised included fresh fruits, yogurt, nuts, seeds, legumes, olive oil, cheese, moderate amounts of fish and poultry, as well as small amounts of red meat.
Good for: General health, weight loss Concerns: Moderate wine consumption as part of this diet may not be suitable for those under certain types of medication.
The Caveman Diet
Officially known as the Paleolithic (or just Paleo) diet, the premise is that our gut has not evolved much since our cavemen days and therefore cannot digest a lot of the “modern” foods that we eat today. Hence, cut down on processed foods, refined sugars and grains, as these make your body store more fat. Instead, stock up on meat, fish, eggs, vegetables, seeds and nuts. This diet does not limit the calories you consume each day, making it far easier to follow.
Good for: General health, building muscles. Concerns: Excluding starches and dairy products can lead to deficiencies.
The Ketogenic Diet
Ketosis is a psychological process where your body burns fats as a primary fuel source instead of carbohydrate. The theory is that eating a diet high in fats and low in refined carbs and sugar will keep your body lean without leaving you hungry, as your body burns all the fat you consume. The formula here is to consume fat in a four-to-one ratio in relation to combined carbs and protein. You’ll need to abstain from high-carbs foods bread, rice and pasta.
Good for: Weight Loss Concerns: Sustained high-fat diet can harm long-term health.