Just Run Lah! - Singapore's online running community | JustRunLah! - Part 103
 
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5 Races You Must Run In Thailand

Mel
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5 Races You Must Run In Thailand

Thailand has so much to offer. And running Thailand is a great way to experience the great Thailand atmosphere! The runs in Thailand offer a very different atmosphere, one that you need to run to find out why Thailand Runs are so special. There is a reason why people keep going back for more! Here are 5 races in Thailand you must run!

#1 Chiang Mai Marathon

Photo Credits: Chiang Mai Marathon

The Chiang Mai Marathon is considered one of the top races in Thailand. It brings runners pass many iconic sites. Bid your year farewell with the Chiang Mai marathon amidst the morning mist and a cooling atmosphere. Run along the roads surrounded by artful Lanna temples. The backdrop of the route is DoiSuthep where the renowned “Phra That DoiSuthep” is situated – the sacred place of worship of the Chiang Mai city. The marathon is held in December annually.

#2 Ayutthaya Marathon

Photo Credits: Viator

The Ayutthaya Marathon is a world heritage marathon. The run course that takes place in the old Thai capital unveiling cultural sights, historic buildings and ancient temples of Ayutthaya, which is a UNESCO’s World Heritage Site. This run – is like taking a glimpse into the past.

#3 Chombueng Marathon

The Chombueng Marathon is like the Boston Marathon of Thailand. it is the oldest organised marathon in Thailand. To race it, you need to ballot. The event transforms the sleepy town of Chombueng into a marathon Mecca. You see all marathon enthusiasts gracing the town with their marathon-enthusiasm, making it one of the must do marathons in Thailand.

#4 Laguna Phuket Marathon

Photo Credits: Phuket.com

Phuket is an island paradise and Laguna Phuket Marathon is a great way to be running in paradise. Starting and finishing at the Laguna Grove, the race course takes you through magnificent green scenery, to white powdery beaches. Run pass rubber plantations and pineapple farms and see beautiful cultural landmarks. Experience the warmth of Thai hospitality as locals cheer you on as you run along their quaint villages.

#5 Bangkok Marathon

Photo Credits: Bangkok Marathon

The Bangkok Marathon is officially known as the Standard Chartered Bangkok Marathon. This is a world class world standard athletic sport event and attract many locals and foreigners. Bangkok is known as the City of Angels, to whom the glittering roof of the Grand Palace is said to reach. There is no better way to experience Bangkok. Experience the Thai hospitality as they greet you with genuine smiles and cheer you on!

6 Races in Australia You Have To Run

Mel
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6 Races in Australia You Have To Run

Here are 6 Races in Australia you have to run before you can say you’ve seen it all. These races show you a different side of Australia. You see the diverse landscapes and different atmospheres the Land Down Under has to offer.

#1 Great Ocean Road Marathon

Photo Credits: Great Ocean Road Marathon

This is Australia’s most scenic marathon. The stunning vistas will take your mind off the challenging course. Although the marathon distance is over distance by 3km, we’re pretty sure you wouldn’t mind running the extra mile for the magnificent views. It brings you along one of the Australia’s best coastal views.

#2 Launceton 10

The Launceton 10 is arguably Australia’s fastest 10 kilometre run. It may not be scenic, but it certainly attract Australia’s fastest. The nation’s best are here year in year out. Looking to renew your 10km personal best? – this is the race to train for.

#3 Gold Coast Marathon

This is also arguably one of the flattest and fastest marathon courses out there. Known as Australia’s favourite holiday marathon, go run a fast one and hit Wet N Wild after. Gold Coast is a whole lot of energy and fun, and drawing upon that energy, it makes the Gold Coast marathon one hell of a fun marathon! Weather is nice, course is flat, energy and supporters are spectacular – what more reason do you need.

#4 Australia Outback Marathon

Photo Credits: Australian Outback Marathon

It’s not every day that marathoners get to take in the stunning views of Uluru (Ayers Rock) and Kata Tjuta (the Olgas) as the kilometres tick by. For most, it is a once in a lifetime experience. Running on red earth is a completely different experience. Although challenging, the views at the top will make it all worthwhile.

#5 The Buffalo Stampede

Photo Credits: Mountain Running

Are you up for Australia’s sky running challenge? Run your way to the top in this sky running phenomenon. Your lungs will be screaming but as usual, the views will be rewarding. Conquer the skyline in Australia’s very first sky running event.

#6 Cradle Mountain Run

Photo Credits: Trail Running Mag

There is a reason why this is a run, not a race. The Cradle Mountain run is one tough run. The harshness of conditions is why mutual help is of significance. The beauty of this run is in transversing the wild alpine areas of Tasmania’s Cradle Mountain and world heritage area. It is a difficult race to tackle, hence the stringent entry requirements. But, if you have the fitness level, this is a race that promises great beauty.

Castaneto, Gutang Take MILO-Laoag

Servinio
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Castaneto, Gutang Take MILO-Laoag

LAOAG CITY – The 41st National MILO Marathon continued its search for participants with the successful staging of the Laoag City qualifiers Sunday (July 23) at the Don Mariano Marcos Stadium.  Veteran runners Cesar Castaneto and Silamie Apolistar-Gutang led the pack of those who made the grade for the National Finals set for December 3 in Cebu City.

Castaneto, the back to back winner of the qualifiers hosted by Dagupan in 2015 and 2016, led the way in the Men’s Division with a time of 1:14:47 on the 21-kilometer route.  Castaneto left behind Second Placer Ricky Gagarin (1:18:40) and Third Placer Archie Patubo (1:21:44) to battle it out.

Gutang, a frequent winner and podium finisher of fun runs in Metro Manila, topped the distaff side in 1:37:35.  The duel for Second Place was more exciting with Maricris Melchor (1:51:11) edging out Marychiel Morales (1:52:25).

Both champions received trophies, PHP 10,000.00 in cash and gift items from sponsors.  Through the years, the MILO Marathon has grown to be the country’s most awaited and prestigious running event.

With two regional qualifying races already in the books, the stage is set for the Metro Manila qualifiers at the SM Mall of Asia grounds in Pasay City this Sunday (July 30).  The said leg is always in the biggest in terms of participation and athletes may opt to earn spots in the Cebu Nationals either through the 21 or 42-kilometer categories.

Step Challenge is Back for 2017 with Unique Perks

Team JustRunLah!
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Step Challenge is Back for 2017 with Unique Perks

Step Challenge is back again for the second season, and it has gotten bigger and better!

Start tracking your steps to a more active lifestyle and win unique prizes. There is a category for everybody, and this year’s edition features a brand new Active NSmen category. So let’s get active and celebrate NS50!

Individual Challenge

  • Active NSmen
  • Active Youth (25 years and below)
  • Active Women
  • Active Masters (40 years and above)

Team Challenge (3 – 4 pax per team)

  • Active Families & Friends
  • Active Corporates

Clock 50,000 steps and redeem a limited edition NS50 Jerrycan water bottle^!

Be the top stepper in each category and WIN an Apple Watch*!

Lucky Draw 

All participants who clock at least 50,000 steps will be eligible for the Grand Lucky Draw*. 10 winners will receive $100 cash each!

^Whilst stock last
*Terms and conditions apply

It’s time to get started – Click here and join the challenge now!

FREE ENTRY TO ACTIVESG GYMS & POOLS (5 & 6 August 2017)

All Servicemen and guests will enjoy free entry if they present their SAF/SPF/SCDF 11B or SAFRA / HomeTeamNS card.

Get Active and Celebrate NS50 Sports Festival

NS-inspired Kids Obstacle Course

  • Toa Payoh Hub Atrium
  • 5 – 6 Aug 2017
  • 9am – 9pm

Highlights

  • Free Martial Arts Tryouts
  • Free Fitness Workouts
  • Watt Bike Experience
Click here to learn more

5 Races In Philippines You Have To Run

Mel
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5 Races In Philippines You Have To Run

If there is one thing we runners love more than running is a race-cation. We love to run in new places. Philippines is a beautiful country and here are 5 races to consider coinciding with your vacation. Here are 5 signature Philippines races not to be missed!

#1 Condura Skyway Marathon

Photo Credits: Running Shield 

This is considered to be one of the more interesting races in the Philippines. As the name implies, the marathon distance is set on elevated highways, flyovers and bridges. It is a different kind of experience. This is one of the biggest and most prestigious marathons in the country. Bridges may look pretty but you may discover that bridges may not be that pretty after all. This run normally takes place on the first week of February.

#2 Corregidor Marathon

Photo Credits: Jazz Runner

This race is set on the historic island fortress of Corregidor. Corregidor is known as one of the most important historic and tourist sites of the country. It is so rich in history. The race is known for its challenging island terrain. But those who take up the challenge will be rewarded with the rustic historic views of the rock and ruins. The run normally takes place end January.

#3 TBR Dream Marathon

This race is for the beginner marathoner. If you’re looking to run your virgin marathon, this is the race to sign up for. This race focusses on bringing a fun and unique atmosphere to keep runners going. The race is normally held in February with many run sessions prior to the race to get runners prepared to accomplish the marathon distance.

#4 Milo Marathon

Photo Credits: Milo Cebu

This run is known as the Boston Marathon of Philippines. It is the longest standing marathon in the country. This race is a quest to find the fastest runners in Philippines. The fastest of the fastest will the battle it out in the culminating final event in December. You are also running for their ‘Help Give Shoes’ campaign whereby a portion of the registration fee is used to provide shoes for underprivileged children.

#5 Bataan Death March Ultramarathon

Photo Credits: Fox News

This race uses the historic route imposed by Japanese soldiers on Filipino captives and American Soldiers during the World War 2. The march starts from Bataan all the way to Tarlac. It proves you a glimpse into what the Filipino forefathers had to endure in the past. It is considered by many to be a race of a lifetime – to remind us how precious a gift peace is.

8 Tips For The Ageing Runner

Mel
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8 Tips For The Ageing Runner

Being a master runner brings your body immense benefits. Contrary to popular belief that running past a certain age carries with it certain risks, running brings you far more benefits particularly since the reality of ageing and degeneration is inevitable. Running can delay many of the inevitable effects of ageing. You will experience better mobility, coordination, weight control, bone density, muscle strength and just an overall improved sense of wellbeing. So. lace on your shoes and you’ll be cheating the years!

#1 Stretch before and after EVERY run! The importance of stretching cannot be stressed more! Especially when we are ageing!

#2 Sleep adequately to recover well from a run! Don’t be a superhero! You can’t take care of the grandkids, send the grandkid to school, cook breakfast lunch and dinner and be a record breaking runner! Remember to recover well. Remember to sleep adequately. This is to avoid injuries.

#3 Cross Train! Vary the workout to prevent muscle exhaustion! Maintain your fitness doing other sports – swim, hike, bike maybe? Or you could even try yoga!

#4 Join a running group! The camaraderie and support will keep you going!

#5 Get a family member to run with you. You could join races with your son or your grandchildren. Did you know 85 year old South African Deirdre Larkin who holds the half marathon world record in her age category started running with her son? Family members can become a great support system and inspiration.

#6 Join races at places you’ve never been before! Running can take you to new heights and new places. Pick a place you’ve always wanted to visit and go son a race-cation! It could be in Mount blanc or the streets of Tokyo!

#7 Set a goal for yourself and work towards that goal. Pick a race to test your running out!

#8 Volunteer for races! As we age, we want to inspire people but also draw inspiration from people. Run to inspire, and be inspired! You won’t be able to imagine who can inspire you when you volunteer for a race. It’s a different kind of experience – one that will bring you a long way in your running journey!

 

Win a Uvex Crow Pro Polavision Polarized Sports Sunglasses – Black Frame & Changeable Lenses

Team JustRunLah!
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Win a Uvex Crow Pro Polavision Polarized Sports Sunglasses – Black Frame & Changeable Lenses

Come join Singapore’s pioneer triathlon event – Singapore Triathlon 2017! Happening on the 10th September 2017, come swim-bike-run the Lion City. With a mini, sprint, standard olympic and kid distance – there is a distance for everyone. Come challenge yourself with this 3 discipline sport!

Register Now and Stand a Chance to Win a Uvex S5314252250 Crow Pro Polavision Polarized Sports Sunglasses – Black Frame & Changeable Lenses

Great news for JustRunLah! readers! 3 lucky winners will stand a chance to win a brand new Uvex S5314252250 Crow Pro Polavision Polarized Sports Sunglasses – Black Frame & Changeable Lenses when you register for the Singapore International Triathlon 2017.

If you’ve already signed up, just fill in the form below to stand a chance to win! If you haven’t registered, just follow the steps below:

  • Click here to register yourself
  • Fill in the form below to stand a chance to win!

Another piece of good news for our readers!

Register for the Singapore International Triathlon 2017 at a 10 per cent discount! Click below to get the promo code!

The contest has ended – Thanks for taking part!

 

Win An Ultraspire UA105 Alpha 3.0 Hydration Race Vest Red

Team JustRunLah!
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Win An Ultraspire UA105 Alpha 3.0 Hydration Race Vest Red

Come join Singapore’s pioneer triathlon event – Singapore Triathlon 2017! Happening on the 10th September 2017, come swim-bike-run the Lion City. With a mini, sprint, standard olympic and kid distance – there is a distance for everyone. Come challenge yourself with this 3 discipline sport!

Register Now and Stand a Chance to Win An Ultraspire UA105 Alpha 3.0 Hydration Race Vest Red

Great news for JustRunLah! readers! 3 lucky winners will stand a chance to win a brand new Ultraspire UA105 Alpha 3.0 Hydration Race Vest Red when you register for the Singapore International Triathlon 2017.

If you’ve already signed up, just fill in the form below to stand a chance to win! If you haven’t registered, just follow the steps below:

  • Click here to register yourself
  • Fill in the form below to stand a chance to win!

Another piece of good news for our readers!

Register for the Singapore International Triathlon 2017 at a 10 per cent discount! Click below to get the promo code!

The contest has ended – Thanks for taking part!

Kuching: Eat, Explore, Run

Mel
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Kuching: Eat, Explore, Run

Kuching is a City of Culture but is still an untrodden gem in Malaysia. It is an interesting state indeed. Being on the other side of Malaysia, there are a lot of cultural differences that are reflected in their architecture, traditions and also food. Eat, Explore and Run Kuching! Experience a total different side of Malaysia!

Eat: Hunt For Food

You can’t go to Sarawak and not have tried these 2 delicacies.

Start your food journey with a bowl of Sarawak Laksa. Sarawak Laksa is a dish of vermicelli rice noodles cooked in a shrimp base broth. This broth has a Sarawakian flair to it – having a Sarawak influence. It is cooked with Sambal belacan, tamarind, galangal, lemongrass and thickened with coconut milk. Sounds like a standard laksa, but oh-so-different.

Photo Credits: VKeong

Then there is the Sarawak Kolo Mee. This is a simple bowl of springy noodles with char siew slices and minced pork. There are 2 variations – the original and the BBQ flavour. It’s a very simple dish but it’s a bowl packed full of flavour. It will keep you coming back for more.

Explore & Discover The Magical Kuching

Explore the magical fairy caves in Kuching. It is an impressive show cave – with plants growing within the caves. The combination of light, water and the guano-enriched soil makes it conducive for the growth of flora. It is quite a magical sight to see a whole ecosystem in a cave. The Bak national park also boasts great views of flora and fauna. Or a short hike at Santubong will give you some breathtaking views.

Photo Credits: Sunrise Odyssey 

Carpenter Street is a place to immerse yourself in food and culture. The fascination on Carpenter street doesn’t just end with the food but extends to the old buildings housing them. It’s a step into the past, and you will definitely be enchanted by the charm of the old city feel.

Run – The Performance Series Kuching

Explore, discover and #TranscendYourself with The Performance Series in Kuching on the 3rd September 2017. Take a look at the race pack! Earn a stunning finisher tee, a great medal, possibly a personal best and a great experience #TranscendingYourself with your family and friends! What you waiting for? Join in the fun!

Great news for JustRunLah! readers, click here for a 5 per cent promo code!

ASICS Relay Kuala Lumpur 2017: Unite Your Team

Mel
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ASICS Relay Kuala Lumpur 2017: Unite Your Team

The ASICS Relay 2017 is on the 7th October 2017 in Putrajaya – demonstrating ASICS commitment to running as a sport and its salute to team spirit. This time round, runners will run through the garden city of Kuala Lumpur – Putrajaya which offers a different kind of city view, both magnificent and scenic! This year, the ASICS Relay will kick-off in Jakarta (19th August), coming to Malaysia (7th October), heading to Singapore (4th November) and ending in Thailand.

Team Spirit – 4 Is Better Than One

The uniqueness of the team relay shines heavily on the beauty of team work and allows runners to bond with their team mates. The idea of running a 21km or 42km distance may seem daunting to most aspiring runners, however, the relay concept offers runners the opportunity to bag their first marathon or half marathon experience.

Individual team members will need to complete 2 loops of the 5.25km distance for the Full Marathon category or just 1 loop of the 5.25km distance for the half marathon category. The relay token is then handed over to next runner within the designated transition zone. Unite your team for a truly memorable bonding night with your buddies!

The Route

The run will kickoff from the Ceremonial Seri Gemilang Bridge leading runners to the heritage square where the Putrajaya International Convention Centre (PICC) is situated. Runners will also run around Dataran Gemilang, passing many iconic building such as the Attorney General Chambers of Malaysia offices and the Tunki Mizan Zainal Abidin Mosque. This mosque has a unique stainless steel structure which is quite a sight!

The Event Tee Shirt

Parade around in the event tee shirt with pride! There is nothing greater than achieving something together with your friends! Fighting together to accomplish something together- is an experience like no other! The support you give one another is truly priceless!

The Finisher Medal

Earn your finisher medal with your buddies! Now, this medal is going to be special. It’s going to be a memorable experience because of the bonding experience with your team mates.

Great News for JustRunLah! Readers

We’ve got great news for you! We’ve got a 15 per cent discount code! Click here for the 15% OFF Promo code!

Promotions

Stand a chance to win a free slot by spending MYR 430 in a single receipt in ASICS (Midvalley, 1 Utama or Pavilion). Also, the first 50 registered runners will receive a complimentary ASICS shoebag. Just present your confirmation slip at ASICS Suria KLCC to redeem your free shoe bag. The first 100 teams to register will receive an ASICS sling bag during race pack collection. Hurry hurry and take advantage of these promotions! 

RunNUS 2017 returns for the 11th year with a new climb element!

Team JustRunLah!
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RunNUS 2017 returns for the 11th year with a new climb element!

The much anticipated RunNUS is back! This year, RunNUS will be held on 3rd September 2017 (Sunday) at NUS UTown from 7am to 11.30am.

For those who are new to RunNUS, RunNUS is an annual running event organized by NUS Students’ Sports Club to promote healthy lifestyles among the NUS population and the public.

RunNUS is also a partner of the NUS Annual Giving Campaign since 2010. The net proceeds from race registration fees and individual pledges will be donated towards the Annual Giving Bursary Fund to support financially needy NUS students.

Unlike previous years, in its 11th year running, RunNUS 2017 will feature a brand new ‘climb’ element, in addition to running, to further challenge its participants.

Participants can look forward to a fun-filled carnival with live entertainment and games after the race.

Sounds quite like the run for you?

Don’t miss the chance to register at the ongoing early bird prices for RunNUS 2017, ending on 6 August 2017!

JustRunLah! readers can enjoy special Loyalty Rates from now till 6 August 2017. Use code ‘JRLNUS17’ during check-out to enjoy the exclusive discount!

Last but not least, here’s a preview of the RunNUS 2017 race apparel:

For more updates and sneak-peeks of the race, check out RunNUS website and Facebook page. Instagram account:@runnus

So, what are you waiting for? Come join us for a day of running, climbing and
conquering! Click here and sign up now!

3 New Locations In Singapore All Active Individuals Must Check Out

Mel
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3 New Locations In Singapore All Active Individuals Must Check Out

Active people are constantly down for new things and new places. We are constantly looking for new places to explore and discover. We like to run new places, we like to do new things, we like to run new routes. It gives us an excitement like no-other. Here are 3 new locations in Singapore all active individuals must explore and discover.

#1 Tampines Hub

New lifestyle mall – Tampines Hub is a good place for a full day out with friends and family for some good ol’ fun. Tampines Hub hosts an indoor climbing wall theme park. Choose from 19 different climbing walls, all at 8m high – not for the faint hearted. Afraid of heights? – James Bond your way around the Laser Quest Arena with your friends. Oh and did we mention an indoor running track on level 5 of the mall? – how much cooler can this mall get?

#2 Tanah Merah Coast Road

The new extended Tanah Merah Coast Road features a demarcated on-road cycling lane on both sides. It’s really wonderful because it’s a lane dedicated to cyclists, so at any point of time, cyclists can feel safe. They are not affected by oncoming vehicle traffic. They have their own lane. It is a 10 kilometre cycling lane – definitely to the delight of cyclists.

#3 Glow In The Dark Track

A stretch at the Rail Corridor lights up in the dark to give a starry effect. Four different surface materials each take up a 100m stretch of the track – grass and gravel, fine gravel, earth-coloured porous concrete and natural non-toxic light green strontium aluminate minerals, which absorb ultra-violet light during the day that enables the track to emit a soft glow at night. It’s definitely a luminous experience!

Mururi, Lacson Champions of 1st Siargao International Marathon

Servinio
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Mururi, Lacson Champions of 1st Siargao International Marathon

     DEL CARMEN, Surigao del Norte – Joseph Mururi of Kenya and Ryzan Lacson of the Philippines were hailed as the champions of the First Siargao International Marathon held last Sunday (July 23).  The footrace started and ended at the Del Carmen Elementary School via the Siargao Circumferential Road and passing the adjacent towns of San Benito and Santa Monica on the western coast of the island tourism hotspot.

Mururi, who registered just hours before the rainy early morning gun start, breezed throughout the 42.195 kilometers with a winning time of 2:43:43.  Second Place went to Cris Aclo (3:22:54) while July Bandojo (3:37:19) took Third Place.

Lacson had a relatively easier time in the Women’s Division with her clocking of 4:21:19 almost an hour faster than closest pursuer Pam Apuhin (5:19:16).  Third Place went to Sheila Mae Montero (5:31:27).

Aside from the full marathon, a half-marathon was also staged.  Elmer Bartolo (1:15:38), Johnrey Tumanda (1:24:56) and Aldrin Batac (1:25:08) and Michelle Aclo (1:47:31), Madelyn Carter (1:55:30) and Andrea Calleja (1:59:17) landed podium finishes in the Men’s and Women’s Divisions respectively.

There was also a five-kilometer fun run exclusive for the youth and residents of Siargao. All the 42 and 21-kilometer winners received their trophies, cash prizes and gifts from sponsors at the post-race party held that same evening at the Boulevard in General Luna town.

The First Siargao International Marathon was staged in order to raise awareness and educate the public about propagating and preserving our mangrove forests.  According to Mayor Alfredo Matugas Coro II, his town of Del Carmen is where one can find one of the largest mangrove forest in the Philippines.

The young mayor also expressed elation that the marathon was successfully completed and that another international sporting event has come to Siargao after Surfing and Game Fishing.  The SIM 2017 was organized by RunRio Events of Coach Rio de la Cruz with the help of the Municipal Government of Del Carmen, Gov. Soledad F. Matugas of Surigao del Norte, Rep. Francisco Jose “Bingo” Matugas II of the First District of Surigao del Norte, Department of Tourism, Skyjet Airlines, H & M Sport, Pascual Greek Yogurt, The Live Fit Lab, Tetra Pak and Gatorade.

The fun does not end with the last runner crossing the finish line.  A mangrove planting activity and talk will be held on July 25 (Tuesday) in Del Carmen with one seedling pledged in the name of every runner who signed up.

No Time To Run? You Don’t Need Too Much Time Actually

Eddy Chua
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No Time To Run? You Don’t Need Too Much Time Actually

Always find yourself not having time to exercise? Looks like you’ve greatly estimated that amount of time required to keep yourself active and healthy.

In a research published in the Journal of the American College of Cardiology, researchers have come to a surprising conclusion that participants who run less than 150 minutes per week have lower mortality risk.

The research examined the associations of running with all-cause and cardiovascular mortality risks in 55,137 adults, between the age of 18 to 100, who received at least 1 extensive medical examination between 1974 and 2002. Out of 5,089 of adults who ran 51-80mins and 81-119mins reported a death rate of 29.7% and 29.8% respectively.

On the other hand, among the 42,121 sedentary non-runners, there is a death rate of a whopping 45.9%. Death rate due to cardiovascular diseases for non-runners is at 17.8%, compared to the mean death rate of 9.6 among runners of various intensity.

Moving is Key

PUT ON YOUR RUNNING SHOES: Even a slow jog around your neighbourhood for 20mins can lower your mortality risk. (Image: KOTB)

The key to a healthier lifestyle is to keep active. According to the aforementioned report, the group of participants who do not run accounted for 16% of all-cause and 25% of cardiovascular disease (CVD) mortality.

Another study, The Copenhagen City Heart Study, done in 2015 also managed to support the report. The result from the later study claimed that “compared with sedentary nonjoggers, 1 to 2.4 hour(s) of jogging per week was associated with the lowest mortality”.

The reason behind this is simple. When you exercise, your heart beat increases in order to pump more blood to supply your muscle tissues with oxygen. Over time, such involuntary actions will help to expand both the atria (the top part of your heart where blood return from the rest of your body – except for your lungs) and the ventricles (the bottom part of your heart where blood is pumped out of your heart) to be enlarged. This is, therefore, help to increase the efficiency of your heart.

As more blood is able to be pumped out of the body, it will increase the flexibility of the arteries too. This is to allow more blood flow during exercise and also prevent arteries blockage even when you are in sedentary position. As a result, the risk of cardiovascular diseases such as coronary artery disease (CAD) will be greatly reduced.

More doesn’t mean better

However, although we always encourage everyone to push their limits, it is advisable not to overdo and overexert yourself. It is especially so when your primary goal is just to be healthy.

U-SHAPE RELATION: Studies suggest a U-shaped association between mortality rates and the amount of running you do. (Image: JACC)

Studies by the Mayo Foundation for Medical Education and Research in 2012 have shown that excessive endurance exercise may lead to adverse cardiovascular effects, such as abnormal heart rhythm (arrhythmias) and heart attack (acute myocardial infarction). This is because strenuous endurance exercise such as ultramarathon is capable to causing your atria and right ventricle to overload, hence resulting in the buildup of scar tissues in the heart.

The heart valves will eventually become thicker (patchy myocardial fibrosis), therefore “creating a substrate for atrial and ventricular arrhythmias”. The Mayo Foundation research also warned that long-term excessive exercise could also lead to coronary artery calcification, diastolic heart failure (diastolic dysfunction), and large-artery wall stiffening.

In conclusion, as long as you put aside some time, be it 15 minutes, 30 minutes or 1 hour, to keep yourself active, you will find yourself leading a healthier lifestyle.

Looks like the excuse of having NO TIME TO RUN is no longer valid anymore.

(This article first appeared on Ed.C: eddychua.com)

Thousands thronged the finish line to great fanfare at Malaysia’s most anticipated night run: the Men’s Health Women’s Health Night Run by AIA Vitality

Mel
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Thousands thronged the finish line to great fanfare at Malaysia’s most anticipated night run: the Men’s Health Women’s Health Night Run by AIA Vitality

Serdang, 22 July 2017– The largest and most anticipated night run series in Malaysia, the Men͛s Health Women͛s Health Night Run by AIA Vitality, attracted an eager crowd of 13,000 runners to this year͛s race. Participants from around the country gathered in high spirits on the grounds of the event͛s new venue, the Malaysian Agro Exposition Park, Serdang (MAEPS).

For this year͛s Run, Men͛s Health and Women͛s Health once again teamed up with AIA Bhd., who came in as the official title sponsor under the banner of AIA Vitality –a unique health and insurance programme that gives Malaysians the tools, knowledge and motivation they need to lead a healthy lifestyle.

Emceed by Natalie Kniese, the Night Run welcomed participants and their supporters to the Race Village as early as 5pm with a fun warm-up session hosted by Fitness First. An array of sponsor booths and food trucks greeted runners and supporters alike to enjoy some fun activities and F&B delights before the flag-offs. One of the main highlights was the interactive AIA booth, which provided guests with complimentary health checks as well as pre- and post-run games to encourage runners as well as their family and friends to keep active and stay healthy.

Patrick Brennan, Group CEO of Mongoose Publishing Sdn Bhd, the publisher of Men͛s Health and Women͛s Health in Malaysia said,

“We are delighted to bring back the Men͛s Health Women͛s Health Night Run by AIA Vitality for the third time, and encouraged to see that so many people have been inspired to join our journey towards health, wellness and fun. In addition to promoting wellness and health, it is our goal to make these runs exciting and memorable for every participant, and it is particularly gratifying to partner with title sponsor AIA, which shares our commitment to these goals.”

Eric Chang, Chief Marketing Officer of AIA Bhd., added,

“We are proud to have been part of yet another successful Men͛s Health Women͛s Health Night Run. As Malaysia͛s leading life insurer, we believe in empowering people to take charge of their health and to embrace what it means to be healthier Malaysians. Being part of the Night Run is an excellent way to get Malaysians started on their journey to better health. It was such a joy to see adults, and this time the young ones too, unite again for this purpose.”

The newest additions to the Men͛s Health Women͛s Health Night Run by AIA Vitality, the 700-metre and 3KM Kids Run categories, kick-started the #MHWHNightRun by #AIAVitalityMY at 6pm; while the 5km, 12km and 21km started from 7.00pm onwards. The last flag-off queued runners to endure their challenges through the lush green terrains and fresh air under the night sky. Prizes were up for grabs throughout the event, while Shaheed Naz of the electro DJ duo Dangerdisko kept the energy high for runners returning from their races with his up-tempo beats right until midnight.

Runners who triumphed in the competitive 12KM and 21KM categories received attractive prizes, while those participating in the non-competitive 5KM fun run had a blast sealing personal bests. Winners͛prizes were courtesy of Le Meridien Putrajaya, Schick, New Balance, Fitness First, Lo Hong Ka, Fossil, Compressport & Devers, and Energy Day Spa.

Familiar faces in the running crowd were Fuad Alhabshi, frontman of Kyoto Protocol, and Davina Goh, performer and plant-based lifestyle advocate. Both influencers went through a Fitness First journey preparing for their run and roped in their fans who won tickets from their social media contests. They joined Fuad for the 12KM race while Davina toughened up for 21KM.

Hopping on the bandwagon was the #ELLERunSquad, which comprised the ELLE Malaysia editorial team and their contest winners.

Organised by Mongoose Publishing Sdn Bhd, the 2017 Men͛s Health Women͛s Health Night Run by AIA Vitality was supported by title sponsor AIA and gold sponsor, Ultron. Bronze sponsors were Fitness First, Schick, Fossil, Compresport, Dever and Clear. Kids Run sponsors were Time Out Malaysia Kids, The Children͛s House, Club Med and Clarks. Official partners included Lucozade, Lo Hong Ka, Energy Spa & Wellness, The Children͛s House, Clarks, New Balance, Jussu and Le Meridien Putrajaya. Ticketing partner for the event was Twenty First Century Sports and venues sponsored by MAEPS and Atria. Additional prize sponsors include Club Med, Meritus Pelangi Beach Resort & Spa and SquEEEze Me Baby.

Official Website:

●http://www.mens-health.com.my/nightrun/event
●http://www.womens-health.com.my/nightrun/eventFacebook: ●https://www.facebook.com/Menshealthmalaysia ●https://www.facebook.com/womenshealthmalaysia ●https://www.facebook.com/timeoutmalaysiakids/

Twitter:@menshealthmy @womenshealthmy

Instagram:@menshealthmalaysia @womenshealthmy @timeoutmykids

3 Healthy Ways To Lose Weight Runners Should Know

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3 Healthy Ways To Lose Weight Runners Should Know

Runners are more often than not trying to lose weight. We either run to lose weight, or start losing weight to run faster – the idea of the perfect racing weight. And there are so many diet methods out there these days – man it can get confusing!

As a general rule of thumb, healthy weight lost is at 0.5kg – 1kg a week or 10 per cent of your weight over the course of 6 months. Anything more than that is considered unhealthy weight loss.

#1 High Intensity Interval Workouts

Interval workouts involve short bursts of high intensity training followed by brief recovery periods. It torches maximum amounts of calories in a minimum amount of time. It makes your body work really hard, but of course with hard work comes great reward. Speed intervals is a great example of a HIIT workout. Run 800m repetitions 8 times at a 6 minute interval for instance. Run as fast as you can for 800m. Your recovery time will be the time remaining to 6 minutes after you have completed the 800m distance. 8 sets is a killer but is great for burning calories.

#2 Muscle Strengthening Exercises

Engaging in regular muscle strengthening exercises will increase your muscle mass and this helps your body burn more calories while at rest. Although resistance training does not burn as much as cardio training, increasing your muscle mass means you’re increasing your resting metabolism rate. Your body burns more calories while at rest. Examples of resistance training are like push-ups, sit-ups, pull-ups, burpees, squat jumps, and the plank. Do a combination of 8-20 different muscle strengthening exercises, working the different muscles in your body.

#3 Watch What You Eat But Don’t Go Overboard

You can’t expect to lose weight if your downing 5 pints and 10 hamburgers every time after you workout. It just won’t work. You need to watch what you eat. Fuel yourself well. Cut out the sugary drinks and deep fried food. Drink plain water instead of carbonated soda. Swap out the white bread for wholemeal. But you don’t have to go too extreme. Many people go out too extreme on their diet, to crash and burn and end up binging on all things they miss. Give yourself that cake as a reward for that extra hard workout session you put in. It’s all about balance!

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