Just Run Lah! - Singapore's online running community | JustRunLah! - Part 121
 

Maintaining Your Caloric Intake During CNY

The Lunar New Year is just around the corner and I’m pretty sure most of us are hyped up about indulging in those delectable CNY goodies like pineapple tarts (my ultimate favourite!), peanut cookies, nian gao and so on.

 Photo Credits: Craftshub

But beware the calories you consume at the same time. As tasty as these morsels may be, they come packed with loads of sugar, salt and everything else that our body, literally, doesn’t need so much of.

What kind of calories are we talking about here?

It may be tough to stop only at one, but your body will thank you for it after the party’s over. To put things into perspective, it’s 82 calories per pineapple tart, 178 calories in one slice of bak kwa and 112 calories per Love Letter. And of course you know this isn’t all the snacks that will be available.

Photo Credits: The Asian Parent

To add to the equation (mostly additions), you will also have the usual CNY luncheons and dinners that will add to the number. In just one visitation to your grandparents’ place alone, you may be looking at almost 1,500 calories consumed. Scary isn’t it?

Will doing loads of exercise help?

It goes without saying that you will definitely need to keep up with your exercise regime, more so during this period of time. Simply put, if you are planning to let go and stuff your face with as much goodies as you can, you need to also get it out of your system.

Photo Credits: Puropop

Always remember that your output has to be more than your input and you will be fine.

That said, don’t be too overly enthusiastic about working out that you fall ill and don’t get to enjoy the festivities.

So besides exercise, what other ways can we manage the caloric intake during CNY?

If you aren’t someone who is willing to work out doubly hard to get rid of the extra calories, another way will be to just watch what you eat. Watch what goes into your mouth at every gathering and count calories.

Otherwise, just try and stand or walk around as much as you can. At least your body is moving and getting rid of some of the calories, if that helps. Or makes you feel a little better about yourself.

Yes, I know it may not be the healthiest and best way to enjoy the parties but hey, a moment on your lips, a lifetime on your hips.

Read More:

  1. Know Your CNY Cookies: How Much You Need To Burn Them Off 
  2. Know how much you are eating this CNY

Bloating – What are the Causes and How to Prevent It

There are days when I wake up feeling like a pregnant woman. My whole belly feels distended and I don’t know if my stomach is telling me it needs me to sit on the throne to relief the build-up or if I just need a good, long fart.

Before you turn away from this article, hear me out. Feeling bloated is a very real, albeit minor issue that everybody experiences from time to time. Although it feels mighty uncomfortable when you have gas, it’s not an ailment that is difficult to get rid of.

Why do we get bloated?

First, let’s address the reasons why we get bloated. This can stem from a few lifestyle and dietary choices we make in our daily lives. Here are some you may be familiar with.

#1 Eating too fast

When we eat too quickly, we inhale a whole bunch of air and not chew our food properly. This usually happens when we are starved but it also results in us getting gas and having large pieces of food sitting in our belly that is hard to digest.

#2 You are stressed

You may be surprised that stress not only gives you headaches and possibly insomnia (all bad enough as they are), it can also alter your bodily functions and cause bloating. Try to take a breather and release the pent-up stress within you each day to feel lighter.

#3 Lack of sleep

Many people don’t realise that not getting enough sleep can cause your body to release a stress hormone called cortisol which apparently disturbs our digestive system to cause bloating and constipation. On top of that, not getting sufficient snooze time can also result in your body craving for carbohydrates, which also leads to additional bloating.

#4 Not drinking enough water

Your body is a very savvy and smart machine. When it doesn’t get enough hydration, it goes into hibernation mode and retains fluid in our bodies. This ultimately causes bloating and water retention, which makes us feel like a sack of potatoes. Starting your day with a large glass of lemon water can help to ward this off and help in digestion.

#5 Too much salt in your diet

As with everything else, salt causes retention of fluids. When it happens in our body, it leads to us becoming exceptionally bloated and uncomfortable. So lay off the salt and drink more water!

How can we prevent it?

One of the best ways to prevent bloating is to drink enough water to keep our digestive system in check. Get enough sleep and also eat slowly and healthily. Engage in exercises to get rid of the excess salt in our bodies and you will be on your way to a comfortable and clean gut.

Read More:

  1. Top 3 Nutrients For Women Runners
  2. Navigating The Food Court 
  3. Supplements – Are They Important For Runners?

Keeping Yourself Fit and Healthy In The Year of the Rooster

The year of the rooster has already started to prove a tough year to keep the workout momentum going. It didn’t seem like too long ago that we were just done with the Christmas and New Years eating, we are now looking at welcoming the Lunar New Year at the end of January. The schedule is so packed that I’m finding myself asking when all the festivities will end just so I can finally take a breather.

Photo Credits: sumabeachlifestyle 

If you are one of those who has been procrastinating and telling yourself that you will get back on track when all the festivities have blown over, you may actually find it really tough to do so. Not just because of the possible extra pounds you have put on, but also the fact that you have been off exercising for a long enough period of time that you probably have gotten lazy.

Stave off the pecking

Whatever the year of the rooster brings about for your zodiac or your beliefs in terms of health, you may want to look to your own eating habits during these months to ensure you are not serving yourself short.

As much as you should exercise, you also need to control your pecking. Pecking of the various food items around, that is. On a daily basis, try and maintain a regular exercise regime on top of clean eating. Have loads of the good stuff like vegetables and fruits to keep your digestive system in good shape. At least if you have to entertain or attend parties with lots of not so healthy food during the Lunar New Year, your body will still be in good shape.

Don’t chicken out on your exercise

And it doesn’t mean that just because you are busy attending all the parties and having your share of all the goodies, you have an excuse to exercise less.

Photo credits: www.healthstylesexercise.com

Keeping up with your exercises is very important especially at this time because of all the junk we have and will consume. Our bodies need to get rid of all the unnecessary calories to keep us feeling and looking our best. You do want to look good in that skintight dress you bought to wear on the first day of CNY don’t you?

All about New Year Resolutions

At the end of the day, it’s really all down to many a person’s New Year resolution to work out more, eat healthy and clean, lose weight and look good in 2017 isn’t it? If this has been your resolution for so many years and you, for some reason, haven’t gotten down to accomplishing it, make this year the year to finally get it done.

Keep your palate clean, exercise more often and have a positive outlook to life. You will see yourself shine bright in the year 2017, the year of the rooster.

Read More:

  1. Your Ang Bao Run
  2. Know Your CNY Cookies 

5 Best Food For Runners

Running isn’t just a single dimensional thing. Running is actually all this little aspects of life combined together – eating, running, sleeping, recovery. To be good at running, you can just be discipline at running. But, to be at the top of the running game, you’ve got to be disciplined across all disciplines. While some opt for vegan protein powder supplements others aim for whole foods, here are 5 Best Food for runners, so be sure to include them in your meals. Fuel yourself well and you will feel the difference.

#1 Eggs

 Photo Credits: AllRecipe

Egg Protein is the most complete food protein, short of human breast milk. The protein in eggs contains all the essential amino acids your muscle requires for recovery. One egg is able to fulfill 10 per cent of your daily protein need. Boiled, poached, scrambled, or even just adding them to your soup last minute – eggs are amazing!

#2 Edamame

 Photo Credits: Momjunction

Replace your snacking temptations with Edamame – whole soybeans. They are great to snack on, and is the world’s greatest source of plant based protein. So for the vegan runners, this is perfect. Protein is not the only trick up its sleeve. These magic green beans are also high in potassium, which is essential for nerve-muscle function.

#3 Sweet Potato

 Photo Credit: Foodnetwork

Packed with Vitamin A, sweet potatoes are also high in Vitamin C and contains trace minerals – copper and manganese. These 2 minerals are crucial for muscle function, yet many runners fail to meet its daily requirements. Have you tried sweet potato fries? – Indulgence without the guilt.

#4 Almonds

It’s good to go nuts about nuts! Almonds are a great source of Vitamin E, and like copper and manganese, runners tend to fall short on meeting its daily requirements. Add a handful of almonds to your cereal or that salad of yours. Or how does almond butter spread on a slice of wholemeal bread sound?

#5 Salmon

 Photo Credit: Gizmodo

We all know that Salmon is the King of Fish. It is an excellent source of high quality protein and also a great source of Omega 3 fats. This essential Omega 3 fats are important in balancing the body’s inflammation response. So reach out for the Salmon the next time you do your grocery shopping. Pan-fry, bake or poach your salmon – and you’ve got a great dinner!

Eat well, fuel yourself well, and you will feel the difference!

Read More:

  1. Run To Lose Weight Or Lose Weight To Run
  2. 5 Reasons You Should Totally Date A Runner

Standard Chartered Dubai Marathon 2017

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This was a race that all runners were anticipating. Kenenisa Bekele seemed inordinately confident that he could break the world record in the Standard Chartered Dubai Marathon. He felt ready, and hungry for the win. We were all ready to witness that monumental moment. And what a show it was! In case you missed it, here are some highlights!

#1 Bekele’s DNF

Anything can happen in the marathon. Really have got to respect the distance. Unfortunately, Bekele barely made it pass the halfway mark. Something was wrong with his right thigh that forced him to retire midway. The clear favourite to win had his hopes crushed. But it was quite a scene, from attempting to break the world record, to taking a cab back to the starting point. Not sure if the cabs charged him though!

But for the Bekele fans, he is going to attempt this again in the London Marathon!

#2 Tamirat Tola’s Domination

Tola dominated the race, winning by a whole 2 minutes. Winning bronze in the 10km back in Rio last year, this time he went for gold! The young Ethiopian crushed his personal best by more than 2 minutes and also set a new Course Record! The previous record stood for 5 years. This young chap was impressive today!

#3 Winning a Marathon on your debut? – Worknesh Degefa

Whoah you can say that again! 26 year old Degefa secured her biggest career win on her debut race. She ran a blistering time of 2 hours 22 minutes and 35 seconds.

#4 Ethiopian Podium Finish

It was also an all Ethiopian Finish today at the Dubai Marathon. It does make us wonder what happened to the Kenyans?

Congratulations to all the podium finishers and winners!

My Mid-Life Crisis

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I woke up on 1 January 2017 and thought about the next 40 years.

I turned 40 in 2016. I didn’t become rich and famous. I didn’t own a multi-million dollar company. I wasn’t on the cover of any magazine. I am in a job that is fulfilling and I have family and friends who love me for who I am but I was restless. I wanted to do something I love to commemorate this worthy milestone and share that experience with people. I wanted to make a difference doing something that could last from the start to the end of the year.

There are too many places I haven’t yet seen, so I applied for no pay leave to travel and see the world. The no-pay leave application was rejected. A few thoughts came up, including the thought to resign. I love the work I do so I explored the option to take up an overseas teaching position as I couldn’t leave Singapore for months on end, due to my other responsibilities and commitments here. There had to be something I could do, even if my options were limited.

I decided on doing forty races, one race for each year of my life. I could travel out of Singapore to experience some of the races. It was feasible to travel on weekends and be back at work on Monday. It would be a new experience traveling to places I have not been to, from a town out of Sydney called Gosford, to a town, Shah Alam, in Kuala Lumpur.

TOUGH MUDDER

Of all the races I have participated in, I find Tough Mudder, Sydney the most enjoyable. The entire experience was different from the other obstacle races I have taken part in so far (Singapore and Sydney’s Men’s Health Urbathalon, Kuala Lumpur and Hong Kong’s Spartan Race). It was one race I was pushed completely out of my comfort zone. Tough Mudder was held in Glensworth Valley, Gosford, a town out of the Central Sydney area, an hour twenty-three minutes away by car, so I had to drive my own vehicle to get there. I enjoyed the race for the novelty of having no finishing time to meet. This race made me realise that the amount of discomfort one can put up with to reach a goal is amazing. The black mud surrounding the obstacles made my stomach turn. Never have I seen mud that viscous and in such a large amount. Nor have I been thrown into air landing into pools of unknown depths, swim through streams of black mud, and travel in a plane with mud still under my nails and hair.

Before we were flagged off, we were pep talked and asked to get down on one knee, like knights embarking on a journey. We did the Mudder Pledge, reciting the significance of the course, that it was more a challenge than a race, that teamwork and camaraderie were important, and that everyone should help one another to complete the course. Though it was not mentioned then that the course would be laid with mud so horrifyingly viscous, the race was a reprieve from the competitive air in most of the other races I had participated thus far. We were allowed time on our own to complete the race. I saw participants giving one another a hand along the way, friends and strangers alike.

There were many obstacles around the way but I remember one particular course because of the acrobatic switch over act I had to do in a narrow canal. I had to crawl head first into the narrow canal. Little light came through the canal openings. Whatever I was heading into felt like it was going to be cold and filthy. I manoeuvred my descend with caution. When I reached the end of the dark canal, I managed to switch position to have my legs go into the pool of water first. This was one of those few obstacle courses I was glad I am a flexible and small-sized Asian. I waddled as fast as I could to the exit on the other end, up to my neck in muddy water.

Before the end of the entire course, I had to go through hanging electric wires before I could receive my legion headband and beer. The course was about 20 meters in length, laid with trenches filled with water from the start and the end. The plan was to protect my face with my arms and run as fast as I could through the wires. Unfortunately, things didn’t turn out as planned. The electrocution shocked my system into submission. Muddy slippery slopes coupled with a wet body didn’t help reduce the effect.

THINGS I have LEARNT

1. I learnt to be organised and meticulous with my planning. Running races overseas was much more difficult than I thought it would be. There was a lot of consideration and planning for flights to ensure I arrived in time to run and return to Singapore before Monday and the location of my stay. There were days when I had to rush to the airport right after work to take the flight out and rush to the airport after the race for the flight home. I had to finish due work on the flights, late into the nights in my hotel room and at the airport.

2. I learnt to be selective about how I want to spend my time. The daily grind leaves us little time at the end of the day to do what we want to. I didn’t realise how much I took for granted the time that I had with people. With some weekends taken up for the trips out of Singapore, I missed birthday celebrations, anniversaries and meetups. Being selective allowed me to be more focused on what I wanted to spend my time on and filter out the not necessary.

3. I learnt to appreciate Singapore more. We have heard it before: Singapore is too small, too boring, too hot, and the transport system is bad. I beg to differ. You can reach almost everywhere in Singapore by public transport. In places like Kuala Lumpur and Seattle, there were states and towns out of the central area which could take up to an hour to travel to. Some places are not accessible if you do not own a vehicle.

4. I learnt to be more aware of my body. Turning forty brought with it a body that didn’t recover like it used to. I had to tune into how my body was feeling and watch out for signs of fatigue, to prevent injuries or illnesses. I had to watch my diet to make sure I was getting enough nutrition to aid my recovery. I had to prioritise sleep and be aware of the amount of sleep I was getting. I had to be disciplined with my physiotherapy and foam rolling sessions to make sure my muscles get the relief they need in order to work better.

5. I learnt negative people will always see the negative side of things no matter how you try to convince them otherwise. I was told all sorts of things throughout the 365 days – “You won’t be able to make it”, “You will be seen as skiving from work”, “Your body won’t be able to take it so better don’t start”, “Don’t waste money,” The list goes on. There were more things said after I proved them wrong. You can do without the negativity in your life.

6. I learnt how important it is to be around people who encourage and nourish your soul. With so many runs packed into the weekends, I became physically tired and frustrated. It was a nice feeling knowing I can depend on the encouragement for motivation.

7. I learnt the meaning of life can be found anywhere, if you just look. You don’t have travel out into the wilderness or go on a hiatus to find it. You just have to be aware of what is around you and be aware why you are doing what you’re doing. Sometimes you have to live outside the box to experience meaning. Sometimes, it could just be near you.

MOVING FORWARD

I hope people would see the experience I had to be something they can draw inspiration from.

Zig Ziglar, the writer, once remarked that you don’t wander around and then suddenly find yourself at the top of Mount Everest. You need a plan and you need action to fuel the plan.
Change is often the hardest part to happen in a plan and is usually the one which puts people off. Be patient when you decide you want a change. Start with a measurable and actionable objective. That would help you gain confidence to embark onto things which are more difficult.

Last but not least, I hope to show people failures are merely outcomes or results. They do not define us. Anthony Robbins said “There’s no such thing as failure. There are only results. You always produce a result. If it is not the one you desire, you can just change your actions and you’ll produce new results.” Throughout the year, I have missed or cancelled flights due to poor planning, ran bad races because of skewed priority planning, upset and lost friends. In exchange, my life has become more organised, I made new friends while I still have friends who appreciate me, I learnt how to prioritise my time, I take fewer things for granted and developed the intuition in me to search for work that has meaning to me.

How true? “The minutes lost are worth your ego?”

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(Warning! Sensitive write up.)

Aside from suffering from perpetual painful blisters and leg cramps, it is something I have always dreaded about and a subject always left unspoken when it comes to long distance running, be it a leisurely long distance run or a major race I have always dreamed taking part of. I have my fair share of this. In fact, I never learned up to now that I have created a certain anxiety in me thinking what if it happens again? In the middle of a run? In the middle of the race?

I guess by now you have already guessed what I am referring to – runner’s diarrhea. I do not know about you but to me as an inexperienced runner who picked up running not more than two years ago, this embarrassing issue has been quite troubling and has affected my performances in a few races last year. I thought it was just a random incident (that happened three times last year) but I have experienced it again while on a weekend long run recently.

According to some literature, the cause of this phenomenon is quite unclear but contributing factors include constant movement of the organs especially the intestines, hormones, anxiety and stress. I am not an expert on this but somehow I understand that anxiety and stress or some type of hormones could have been one of the causes during those times. We train intensely so much putting a lot of pressure to ourselves and then we feel immensely happy and excited come race day and so the sudden mix of emotions triggers the bowel to loosen along with consistent action during the race.

Additionally, we all know very well and clear that pre-race food intake is essentially the major culprit in such a disturbing occasion of discomfort. Reminiscing those races which includes the Blackmores Sydney Running Festival where I ran half marathon and felt that sudden gush on the 14th km mark and the most recent was at past the 10th km mark of the full marathon course of SCMS2016 and not to forget my other weekend long runs, I came to a conclusion that coffee is the common denominator. Fact is that I am a coffee lover where I can drink 2-3 cups of coffee a day and my morning is never complete without the rich aroma of coffee, brewed or instant. Depending on each individual’s reaction to caffeine, mine is more probably the sole food cause on top of the other factors mentioned earlier.

Advice from experts include experimenting on certain foods, gels as well, while training and see how your body reacts. This gives a clear insight to a runner on which food to eat and which one needs to be avoided. As of now, while I am training for another full marathon happening in a few months, I am trying not to drink coffee before any long run and somehow it works for me though it is still early to say. It is a sacrifice to skip a morning coffee, yes, but hopefully, it is not just a placebo but a long term remedy to this problem. Best thing for now is to study the course well and know where each of the facilities are located along the route. Plan well and listen to your body so that when nature calls all of a sudden, you know when and how to handle the urgency and that your glorious personal best does not turn into a haunting embarrassing nightmare instead. The minutes lost are worth your ego, indeed. Your thoughts?

Running Gear Review: Apple Watch Series 1 with Lunatik Epik H2O

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Hello world!

I am sure a lot of us have gone through the experience of looking for timing devices to measure our exercise sessions. Some have resorted to just bringing our smartphones with us whilst others prefer wearables. Personally, I use both! So there’s no right or wrong way.

“What is important, however, is that we continue to measure because what gets measured gets done!”

The Apple Watch Series 1 is indeed an able wearable to follow us on our exercises. Now I keep using the word ‘exercises’ because it can measure more than just runs. Swimming, strength training, even cycling can be tracked. But there is a catch. Unlike Series 2, this version is not waterproof. It is merely splash proof. So if you want to use it I recommend getting a good case that can resist water entry. I did my research and there are quite a number of good cases out there, each offering marginal differentiation between one another. You’ll need to ask yourself what you want out of it first e.g. do you really need it to be able to dive to 5 ATM? Is a small form factor more important to you?

I chose the Lunatik Epik H2O as I’ve been using their designs for a long time now. The casing is solidly built and looks nice as well; chunky with practical functions. Here’s my video of how you can install the casing over the Apple Watch yourself:-

The Lunatik Epik H2O will make your Apple Watch Series 1 submersible up to 5 ATM and also give it a tough looking appearance. It’s easy to put together and, should the need arise, be dismantled easily too. I’ve used it for my runs and found it easy to operate; quite convenient to view your stats just by turning the watch face towards you. As for usability, not all apps work well with this watch and from my tests I feel Strava and the built-in fitness app is the best. They offer accurate readings almost instantly unlike Nike+ Running Club which seems to suffer from some lagging issues. One thing though, if your fingers are sweaty then this will impair a bit of your screen interaction so I recommend wiping them dry before attempting to touch the screen. The casing works flawlessly every time by keeping the watch protected and waterproof. I have banged it many times on metal and dropped it to the floor and the watch works just fine. There are now some dings on the case by you can’t really see them. The Lunatik Epik H2O can be bought in black, white and a special edition with the American Flag graphics on it.

Both the Apple Watch Series 1 and Lunatik Epik H2O are certainly good together: a lightweight, multifunction watch with a tough, waterproof casing. Plus, with Series 2 already out you could possibly get a Series 1 for quite a discount! What else could you ask for?

Beautiful Yet Reasonably Priced Hotels in JB You Won’t Believe

Singaporeans, as with most nationalities around the world, love holidays. We take whatever opportunities that come our way and either take flight to neighbouring countries like Thailand or simply pack their bags and drive into Johor Bahru for a weekend getaway.

So if you are one of those looking for a nice but reasonably priced (by this I mean pretty darn worth it!), in Johor Bahru for a nice weekend staycation, here are some hotels you may want to consider without breaking the bank.

#1 I am Jazz Boutique Hotel

Located just about 5 minutes away from Woodlands Checkpoint, this relatively new hotel has already gotten many sights set on it. The funky, jazzy lobby leads to 46 jazz-themed guestrooms that are clean, cozy and practical – great for business or leisure. Each room comes with a flat-screen satellite TV, private bathroom and other usual amenities to make your stay as comfortable as possible. Close to Senai Airport and Johor Bahru City Centre, you may want to put this hotel on your list for the next staycation venue to try out!

Price range: MYR 90 to 170
Address: No. 122 & 124, Jalan Permas 10, Bandar Baru Permas Jaya, 81750 Malaysia

#2 Bliss Boutique Hotel

If you are an artist at heart or just love waking up to cool stuff, Bliss may just be the hotel for you. Situated at the core of Johor Bahru, which also means really close to plenty of eating places and major shopping malls, guests are treated to vibrant and contemporary designs as soon as they step into this hotel. Their 16 Boutique rooms, 30 Designer rooms and Luxury Suites are all designed with a modern, minimalist concept with a hint of pop art influence. Perfect for an artsy weekend with your loved one(s)!

Price range: MYR 99++ to 328++
Address: 50, Jalan Jaya, Taman Maju Jaya, 80400 Johor Bahru, Johor, Malaysia

#3 Zoom Inn Boutique Hotel

Cute and playful are the words that can be used to describe this hotel. With an eye-catching slogan “Let our hotel sayang you”, you can be sure you will receive all the TLC you deserve after all the hard work you have put in at the office. Mixing colloquialism and modernity, Zoom Inn makes sure you enjoy the finer things like posh beddings, high thread count linens and even a high powered Rainforest shower (my favourite)! And the fact that it’s so close to Legoland, Sanrio Land and several eateries and shopping malls makes it an even more enticing weekend getaway venue to head to with family and friends.

Price range: MYR 84 to 150
Address: Desa Potensi Sdn Bhd (406710-K), Unit 7, 8 & 9, Block 7, Danga Bay, Jalan Skudai, 80200 Johor Bahru

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  2. 5 Beaches in Asia for a Great Holiday Run
  3. 3 Runs in Indonesia You Must Not Miss

Top Destinations To Consider For Your Next Holiday In 2017

2017 is about to happen and some of us are already planning what we want to do in the new year. Calendars of long weekends in 2017 have even been released so that you can go ahead and plonk in those holidays you have been thinking of taking without taking too many days of leave from work.

So if you are on the lookout for some destinations to fill out your calendar in the new year, consider these places for your next vacation.

1.Yamanashi, Japan

Japan has become a relatively affordable place for many Singaporeans to travel to in recent years, especially Tokyo. And Yamanashi is not too far away from the bustling city. Located just below Mount Fuji, a mere two-hour train or bus ride will take you to the beautiful countryside where you will get to see the famous Kawaguchiko and lots of fruit farms along the way. If you travel at the right time, you may even get to taste some awesome local produce like shine muscat grapes and the sweetest persimmons you have ever tasted in your life.

If you have heard, or read, about Aokigahara (the infamous suicide forest), you will most probably pass it on your way up from Tokyo. If time permits, you can take a stroll through the forest to enjoy the cool air and lovely foliage. There’s also Fuji-Q Highlands for the kids and adventurous at heart to ride death-defying roller coasters and rides and Gotemba Premium Outlets to shop for international and Japanese brands to your heart’s content.

2.Pamukkale, Turkey

Besides the Blue Mosque and apple tea in Turkey, you need to travel to Pamukkale located in the southwestern side of the country to check out the cotton castles. Which are actually carbonate mineral terraces that have been left behind by flowing water.

While Pamukkale experiences a temperate climate for most of the year, it can get pretty cold in the winter. What most people do then is they take off their shoes and socks and soak their feet in the hot springs that run down the terraces. Be careful of your footing though, the structures can get really slippery.

And of course, take in the view of the surroundings while you get your feet all warm and toasty. It’s a treat for your body and mind and something you don’t get to do anywhere else in the world.

3.South Africa

There is no one particular state in this country that I will recommend that you not go to because there are so many experiences you can get here that are priceless. If you have always wondered how it is like to come face to face with a lion, or an African elephant (trust me those things are huge!), then you may want to consider making a trip to Pretoria or Entabeni. Take a ride through the safari on a jeep and the rangers, complete with rifles and long sheaths, will bring you as close as they can to the action. You can even try carrying a lion cub in your arms for a highly memorable photo moment!

The food is something to be spoken about too. If you are adventurous with what goes into your mouth, you have to taste their local fares. Fancy a buffet of exotic meats like crocodile, horse, ostrich or zebra? You have come to the right place.

  1. Inner Mongolia

Even though some travel agencies in Singapore already have travel itineraries to this part of the world, not many people have taken it on. Always enamored by beautiful shots of the sprawling grasslands and mountains with colorfully dressed natives riding their horses and goats? Then you may want to book your next holiday to Mongolia next.

It is common to see the usual city sights in Ulaan Bataar, but the point here is to travel deeper and explore a little further to experience the edges. Live in local tents in the middle of nowhere, eat the food they prepare for their daily meals, be transported the same way the locals are transported, play the games they play. And of course, take those photos that will be kept as wonderful memories for a long time to come.

Also looking for a race around the world?

Click here to check out JustRunLah! up-to-date interactive World’s Best Marathons.

Race Review: NUS Bizad Charity Run [10 km] (by KenJoe)

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Jan 14th, Saturday late afternoon, found me at a familiar place in NUS amongst the over 1400 participants in the NUS Bizad Charity Run.  This was my third annual run with them. Organised by the NUS Business School Alumni Association (NUSBSA) and NUS Bizad Club, the annual run raised more than S$140,000 for financially disadvantaged NUS Business School undergraduates and the Autism Resource Centre (ARC), a not-for-profit charity. Runners can take part in either the 10km Competitive Run or the 5km Fun Run.

The 10 km race was flagged off on time at 5 pm punctually by Mr Lim Biow Chuan, Member of Parliament for Mountbatten SMC and Deputy Speaker of Parliament.

The run took us through the university’s Kent Ridge campus.  This route was different from last year’s and seemed to me to consist of a lot more up and down slopes.  Reports stated an elevation of 36.3m.  So I was hoping to keep a consistent pace, slower than my usual because of the slopes and my injured spine.  I was contented to finish without mishap. (The timing results (1:16:38) were available on Monday though announced on Tuesday on website).

There was adequate hydration points, every 3 km or so (100-plus and water).  At the end, we collected the finisher medal.  Bananas and drinks were provided too.  At the hall, there was more food, drinks, singing performances, booths and more fun.  There were lucky draws after the podium runners were awarded.  I just missed the third prize by one digit, 8 instead of 9.  I preferred the open air outside so I loitered just outside the hall and had my fun shots at the big ‘floater’ while listening up for the lucky draws of the bibs.

So in all, the route was challenging, most challenging for all the 10 km road races I had done.  It has become my tradition, I guess to start and end the year’s races with charity in mind.  Happy to have completed the race.  I would take a week’s rest from running to see if my back pain would heal faster though I already did my recovery run yesterday.

On the race pack collection the week before, it was at the same venue and everything went smoothly, collected within 10 minutes of parking.  If you were early, you could pick the colors of the sports bag. And there was a promotion for #Infin8 club so I got a Sunflower for the camera-shy Missus.

So again run happy, run safe till the next round.

(Photo Credits are due to RunSociety, Running Shots and NUS Bizad Charity Run website)

Exercise Obsession: It is Real and Painful

Regular exercise is great. Great for the body, great for the mind and everything in between. Getting your sweat on at least three to four times a week can help to keep your bodily functions in check, achieve clear skin and of course, lose weight and keep it off.

Taking it too far

But then there are those who get a little carried away due to reasons not limited to weight loss and keeping up with physical appearances. These people probably started off with just wanting to lose some weight to look good and got obsessed with the idea in the long run.

Whatever the reason may be, over exercising has to be recognised as a real problem and can have adverse effects on one’s body and even mental stability. Being enthusiastic about working out is great but being overly so can be detrimental.

So how can exercising too much affect you? If you are wondering how much damage doing too much exercise can do to you, read on.

#1 You appear haggard

After the first 10kg loss, you may look awesome and feel the same way. But then you take it further and become a shadow of your old self. Your skin appears leathery and you become too thin for comfort. Your bones start to jut out too much and you look sick (because you probably are). You don’t look healthy anymore and people around you get worried. This isn’t the way keeping fit and looking good through exercise is suppose to be like.

#2 Your body starts breaking down

Keeping your body fit and healthy through regular exercise is essential. But when you over exert, your organs actually start to fail. They start to work less efficiently as before because of the tremendous amount of wear and tear they have been put through. You start falling sick more often and suffer from aches and pains you never had before. Your bones become weak and you may even find it hard to train even though you should be at your fitness peak.

#3 You lose focus on the more important things

Most people exercise to take the stress off from work or life in general. However, when it becomes an obsession, things can spiral downwards very, very quickly. All you want to do is hit the gym or go for that 10km run. Your mind starts getting cloudy from the over exertion and you begin to forget or miss out plans and things that you need to do. You lose track of your life because you place so much of it on exercising. In this case, it is not just your body that takes a beating. Your mental functions also get a big dent.

As with everything else, exercise in moderation and make sure you are in good health and keep a good weight. Doing more doesn’t always mean better. There’s really no need to suffer for the sake of beauty and end up making yourself worse for wear.

Read More:

  1. You Are What You Eat
  2. 3 Things I Wish Every Non-Runner Knew
  3. Post Race Recoveries – 3 Tips

Awesome Running Playlist, Anyone?

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I am bored with my running playlist. I have reached the point where I push the skip button so much that my fingers are now getting more of a workout than my legs.  So, I’ve deleted every song and decided to start anew.

I don’t know if I would be listening to music the entire time on race day. That’s 42 kilometers and that translates to about 5-6 hours of music for me.

A Runner’s World article says that the best thing to do is to NOT listen to music throughout a task but rather to do so only at specific spots along a racecourse.

Read all about the pros and cons of music as discussed by a sports psychologist/coach and sports sociologist/coach here.

As for me, when I go on 5-10K runs around my neighborhood, I usually put on some music. It does help a lot in motivating me and making my workout more enjoyable.

But when I need to do a longer run or when I’m in an unfamiliar place, I tend to forego this habit. I find that I need to really focus on my environment, my breathing and my foot strike.

I am still in the process of compiling around 100 songs. Like I mentioned earlier, I’ve started anew and I’m sharing 10 of my favorites from this newly-compiled running playlist.

Some are old and some are new. They range from a variety of musical styles.  Here they are in alphabetical order.

Break On Through (1967) The Doors

Here I’m imagining Jim Morrison as my personal cheerleader when I hit that wall – helping me “break on through to the other side.”

Can’t Stop (2002) Red Hot Chili Peppers

Energetic and funky served up RHCP style.

Da Da Ding (2016) Gener8ion

https://www.youtube.com/watch?v=1UvPZ8fD4B8

I discovered this song through an ad by Nike for India featuring women athletes. Girl power inspiration.

Dog Days Are Over (2009) Florence and the Machine

Just listen to her sing these lines “Run fast for your mother, run fast for your father. Run for your children, for your sisters and brothers.  Leave all your love and your longing behind. You can’t carry it with you if you want to survive.”

Get Your Freak On (2001) Missy Elliott

If that six-note intro doesn’t get you into the zone, I don’t know what will.

Mutant Brain (2016) Sam Spiegel & Ape Drums

Another discovery I made based on TV commercials, this time by Kenzo. It’s frenetic. Guaranteed to make you pick up your pace.

New Thang (2016) Redfoo

When you need to slow down for a while, you’ll be in good company with this catchy song.

Sabotage (1999) Beastie Boys

And when you need to run hard, play this one.

Under Pressure (1982) Queen

Nothing like Freddie Mercury understanding what you’re going through as you run.

Uptown Funk (2014) Bruno Mars

Four minutes of electro-disco-funky fun to help lift your mood.

Do you have other suggestions for me to include in my playlist? What do you consider your “power song?” Let’s hear it!

Reviews on Jaybird Wireless Headsets: The X2 or Freedom

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I had used the Jaybird wireless headset since the launch of their first model X from Apple online store for about 1 year + probably about 3 years back. Jaybird back had so much confidence on their sweat proof product till they dared to offered lifetime warranty on it.

Just to share I had used my X headset for maybe about 1 year + probably another 3 or 4 months before it died on me. Local Singapore distributor would not help you to replace it and you would have to contact Jaybird US directly for warranty claim. I am lucky that Jaybird US honour their words and I got a replacement but at about 1 months + down the road.

In the meantime then I decided to get the newer Jaybird X2 from local distributor as they are having a promotion for it.

It is an impressive improvement over the X however as jaybird seem cutting cost, they did not have the manual printed for this in the package. Jaybird headset offered underear/over ear wearing. I had liken overear wearing as to minimize the wire movement.

However I suspect there maybe some design or problems with Jaybird X2 headset. After probably using my 1st unit of x2. The X2 died on me. The unit lasted me for maybe about 1 month of usage before refusing to power on. I ran about 3 to 4 times a week and am a heavy sweater and so I suspect this X2 is not really sweat proof.

My first unit of X2 was purchased last July 2016 and over this short 06 months, I had went back to the distributor to exchange for 4 to 5 units of Jaybird X2. The local distributor even remarked that only I have such problem with units can’t power on after few runs. My last exchanged unit was last December 2016 and finally the distributor upgraded me to a new Jaybird Freedom unit instead.

 

The Jaybird Freedom boxes a more improved and luxury feel over the X2.  It also comes with a clip on battery for extra punch to if you are running the marathon. It comes with a nice pouch, manual and some nice packages for your ear fins and the silicone/foam ear buds.

However before we forget, Jaybird US had been bought over by Logitech and hence the return of the manual and accessories. However it seems that the lifetime sweat warranty proof is over for Jaybird. I chose Jaybird the previous time for it lifetime sweat warranty but now it seems no more.  It does not seems feasible for any business to have lifetime warranty.

I chose this time under ear for my running. The bass and sound quality is good for the run. Now about 1 month into the use of this headset so far so good. Verdict if you can go for the Freedom headset instead of X2 despite the savings whatever the latter offers.

No doubt Jaybird is going to have the X3 or Freedom 2 soon I think freedom will give you a bang for the run for your money.

Fatty out.

My Asics Running Shoes Stories

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The right running shoes will definitely make a difference in your running game. Previously, like during my army days or in my 20s, I had tried running shoes brand such as Nike, Adidas, new brooks. Sadly these brand of shoes don’t suit me.

Running in them soon will cause bleeding in my toes, blisters etc a sign that the shoes are not my type. Soon my poly buddy friend recommend me to try the brand Asics and that how I am running on with this brand of gear.

My super long ago nike running shoes which were bought on impulse.

My first Asics running shoes bought from Queensway shopping centre. It is a GT2130 model and noticed how bald it became. Bad idea to keep running in that shoes. However these pair of shoes did help me to slim down and accompanied on my first 10km and 16.8km run.

So after realizing my GT2130 was too bald, I went and purchased the Gel nimbus 15 from Queensway shopping centre. However complacency and laziness, this shoes had been neglected in the shoes cupboard for long after my 2nd round to slim down and wedding.

And when I realized I am fat again, I dig out my shoes to run but unfortunately the shoes soles came off as shown below. I still use it to run but it just is not comfortable. So remember do not keep a shoes aside for too long.

And once again I decided to run for the sake of my health and body shape, I turned to Asics for help once again. So just before year 2016 began last year I bought a red Kayano 22.

The Gel Kayano 22 of Asics offers me the best cushion and protection for my foot and ankle and minimizing the impact of my knees. This shoes accompany me for my training to a better body shape, stamina and saw me through my 1st half Marathon 2xu in year 2016. Till then I still don’t know when is good to change a shoes for a new one. I did some research and experts recommend the change of the running shoes every 500km. Some experts recommend change like 650km or 700km . I clocked about 800+km for this running shoes which is a bad mistake as at times I do felt some knee caps aching.

After the red Kayano 22, originally Asics had this limited edition Metarun shoes which caught my eyes but it was sold out. It was sold at around S$300+ with hardly any discount. To be honest I bought this shoes on impulse. Regardless of shoes advert, nope this shoes does not help me to run faster. It is really base on it outlook that I buy it. The feel of this shoes felt light at first but after running and season in it, you will feel it is heavier than the kayano 22. However this shoes do accompany on my training for my newton run 32km and marathon run 42km in year 2016. I clocked about 640+ km on this shoes before deciding to retire this shoes. I had wanted to clock about 700+ km but I felt some kneecaps aching and hence the decision.

So what now for my run at the present moment?

I purchased yet another Asics Gel Kayano 22 for my current run. I had clocked about 50Km with it since this year 2017 start. I would love to buy Kayano 23 to run but on monetary sense, I felt the Kayano 22 is a better buy at about S$120+.

If you are still pondering which brand of sports shoes to buy why not try Asics shoes. There is no need to spend S$200- S$300 on a sports shoes.

Thank you Asics for your sports shoes.

Fatty out!

Can Your Weight Affect Your Knees?

Many of us take our knees for granted but what we don’t realise is that they are an integral part of our bodies that allow us easy movement. Whether it’s simple tasks like walking or more active movements like exercising, we need our knees around to keep us flexible and healthy.

Taking a hit to our knees

When we were younger (or are young to some of you), our metabolism levels were high and so was our energy. We were involved in sports of all kinds and if anyone told us to get down and do 30 squats on the spot, it was a piece of cake.

But some of us may have start to experience the wear and tear of our “machinery” as we get older. We aren’t able to eat as much as we used to without putting on a tremendous amount of weight if we don’t exercise doubly hard. Then, our knees start feeling the pain and we wonder if it is even worth it to continue working out with our knees threatening to buckle under us at any moment. Is it just an old sports injury coming back to haunt us or is it because of our weight gain over the years?

Sports Injury VS Weight Gain

A quick trip to a doctor or a chiropractor should set things straight. If it’s an old sports injury, you probably would be advised to just take things slow and avoid getting your knees too strained during your workouts. Perhaps try out yoga classes that aren’t too hard on your knees.

Photo Credit: Sole Sisters Running

However, if it’s because of weight gain, the first thing your doctor or chiropractor will tell you will be to lose those extra kilos first. At this point some of you may be thinking, “But if my knees hurt too much from my weight for me to exercise, how am I going to lose those pounds fast enough?” Don’t fret. You may be advised to try out yoga classes or even do chair exercises to reduce the impact to your knees while you go on your weight loss regime.

So, does weight affect your knees?

Some of my friends who have been athletic during their younger days have not been able to accept the fact that it is their increased weight that is causing them to feel knee ache. The fact is, yes, your weight can cause your knees to feel the strain and hurt. Getting rid of those extra kilos will help greatly and also encourage you to have a healthier and more active lifestyle in the long run.

Read More:

  1. Sports Massages and its Benefits 
  2. 5 Things Runners need to say Goodbye To
  3. Listen To Your Body