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Meet John Chew – The Runner Who Wants More

Lincoln Make Tea
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Meet John Chew – The Runner Who Wants More

On 20th November 16, John Chew ran a personal best timing of 3:19:37 in Japan’s Kobe Marathon, his second overseas marathon so far, and he is still hungry for more – a faster timing.

Man @ work – knocking down the kilometer marker one at a time.

One can hardly imagine that he could run so fast. Looking back 10 years ago, the current fit John now looked nothing like him a decade ago. After all, he was overweight in junior college and he failed the 2.4 km time trial in the Individual Personal Proficiency Test (IPPT) before enlistment.

Teenage days a.k.a fatty john

“BMT was a real culture shock for a concert band person like me. I decided to address my overweight problem through running. To my surprise, I enjoyed the feeling after each run – the sense of accomplishment.” said the 27 years old.

Transiting into working life, he decided to take running a backseat and that was where he lost the motivation to run and his fitness plummeted.

“But deep down, I knew I was not satisfied with my current state of life. I knew something was missing in life and I am not really living.” he conceded.

A man is made by the friends around him

That was when a good friend whom he always look up to came to his rescue – Melvin Wong, an accomplished triathlete and national runner whom he knows for 7 years.

“Melvin called me at the most appropriate time when I was about to quit running. He challenged me to start training for the year-end Standard Chartered Marathon Singapore (SCMS). I accepted it apprehensively, and like they said, the rest was history.” the supply chain executive chuckled.

The Coney Runners formed in early 2016

A key factor to John’s improvement is because he trains with a group of runners of similar fitness level. They called themselves “The Coney Runners”.

Heng Zhi Feng, 28, an IT professional who joined the group during the last National Day said:”John has a positive mindset and vibe which influenced me to always stay positive when the tough gets going during our workouts. He is also a very disciplined and self-motivated guy when it comes to achieving his goal.

“Outside running, John is also a very fun and jolly person who will often bring laughter to the group.”

Track workout @ Kallang Practice Track with The Coney Runners

How does your typical training week looks like?

Mon – Track workout or 45 min run

Tue – 40 min easy run

Wed – 60 min easy run

Thu – Track workout

Fri – Rest day

Sat – Tempo run

Sun – Long run along Coney Island/Punggol Park Connector

(Weekly mileage: 80 – 90 km)

If there is only one workout to train for marathon, what would that be?

3 x 10k at marathon pace with 5 min rest interval.

This workout would help to lock in the marathon pace, and is able to simulate race day conditions like taking gels.

What advice can you give to runners who are planning their first half marathon or marathon?

It will be advisable to run some shorter races before your first 21k or 42k.

These races will be like prep races as you could practice your race pace, hydration and gel plans in these races.

The Coney Runners – the group that trains together stays together.

What are your goals?

Short term – run a sub 40 min in a 10 km race, and sub 3:10 hour in Gold Coast Airport Marathon 2017.

Long term – run a sub 3 marathon.

If there is one quote to describe you as a runner, what would that be?

A person who does not give up.

Note: John dedicates this interview to the runners who inspire him namely Melvin Wong, Alvin Loh, Chua Yew Wee, Nazri Rahman, Liu Zhiyong, Derek Li, Andy Neo, Joshua Li, Wong Ken Mun, Heng Zhifeng and Foo Gen Lin.

Of Blisters, Broken Toenails and Skin Chafing

Lila
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Of Blisters, Broken Toenails and Skin Chafing

Week three into my marathon training program and here come the freebies: a blister, a broken toenail and skin chafing. And along with them some lessons I’ve derived.

The blister on my left ankle, which I never even felt (which is quite disturbing), is caused by myself using low ankle socks. They were fine when I was running 5K 3X a week before but the long runs involved in my training program has led me to realize I need above-the-ankle-socks.

Now about the broken toenail. I was traveling during week two and I happened to be in Dipaculao, Aurora for that week’s long run day. I was thrilled because there was a nice, paved road as far as the eye could see and gorgeous views of lush mountains and the Pacific Ocean. What I didn’t know was the elevation was crazy. It was a snaky uphill and downhill road that according to my Nike+ app which took me from 62ft to 564ft. As if the 13K I was supposed to do that day weren’t challenging enough. Anyway, that was that. I also neglected cutting my nails short before the run so again, lesson learned.

There was also a video I’ve seen before about properly tying shoelaces to prevent black or bruised toenails. I should probably re-watch that.

13K of uphill/downhill snaky road along the Casiguran-Dipaculao National Highway in Aurora Province.

As for the skin chafing, it happened during one of my shorter runs. I think a 6K. I rarely wear shorts when I go for a run. I’m always in capris. But for some reason I put on running shorts that time. The result was inner thigh chafing. This was new to me. And it was not fun. Especially when I got in the shower.

I was also embarrassed. I thought the chafing was a result me being overweight.  But WeAreGoodSport.com assured me that this is a misconception. Chafing can happen to ANYONE and can occur on ANY PART of the body as long as skin meets skin or skin meets fabric.

Whew.

The site also mentioned that people who are “salty sweaters” are usually at risk from chafing. This is one of those aha moments. I turn into one of those after runs longer than 10K. Like today, after my 16K run, I think I could scoop up teaspoonsfuls of salt from my arms alone.

Yummy.

Pacers Lead The Way!

Lincoln Make Tea
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Pacers Lead The Way!

One can hardly miss them – their medley of bright colored balloons, whooping cheers, whistles dangling around their neck with the word “OFFICIAL PACER” or “PACER” running loud across their chests.

Yes. I am talking about pacers.

Pacers completed their 10 km pacing duty.

Being a lead pacer in 13 pacing projects, average 3.25 per year, I have witnessed the surge in demand for pacers primarily in local races and a shift in pacing duties.

By definition, “Pacer” refers to a person (runner) who sets the pace in a race.

Definition of the word “Pacer”

Sounds simple? Maybe not.

These days, pacers not only have to conform to their targeted race pace on race day, they have to double up as cheer leaders and latest, route guides.  Directly or indirectly, pacers help to reinforce the brand and set the tone for the race. Thus it is no surprise to catch sight of pacers from a serious marathon to a 5 km non-competitive fun run.

Regardless of time, the fundamental of a firm pacer selection remains unchanged.

Pacers gussied up to the occasion.

Be the right runner for the right job

  • Role model – As a general rule of thumb, pacers are supposedly to be fit, not necessarily fast. One needs to be able to walk the talk, project a positive and healthy image of themselves, serious but can be fun loving at times to give encouragement.
  • Be realistic – Let’s say if your best timing for a 10 km race is one hour in recent time, you should not apply anything faster than that.
Pacing in progress…
  • Competency – You should have some years of running experiences behind you, and know a thing or two about pacing.
  • Team work – I cannot stress more than enough on team work. A cooperative pacer team makes pacing duties enjoyable for everyone including participants.
  • Every pacing duty is different. Some races have installed 3 to 5 training runs with the participants prior to race day, and it comes with a certain required attendance.   Make sure that you find out clearly about these expectations to avoid any miscommunication or unhappy experience.

Pacing is not racing. It is not about you running your personal best on race day or showing off that you are a fast runner during training runs. The focus is about serving and adding value to something greater than self – so be humble, and be a good sport.

In return, the sacrifices and satisfaction that you get from a job well done is something that no amount of words can describe.

Pacers putting their best foot forward – a show of unity and camaraderie spirit

So if you are offered the chance to be a pacer, do not hesitate! Take the leap forward and be part of the unique running family called pacers!

I’m cooler because I qualified for the World Marathon Majors

Mel
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I’m cooler because I qualified for the World Marathon Majors

Balloting for the World Marathon Majors is like gambling. You put your cards on the table, and you leave it to the dealer to roll your dice. There’s a reason why I don’t play blackjack, or roulette (it’s a luck dependent exercise). You are already beaten because the casino always wins. Poker, is my game. It’s a game of skill – one where you exercise informed decisions, one whereby your destiny is in your own hands.

  Photo Credits: Tom Kauertz

So why ballot for the World Marathon Majors where you leave your fate completely in the hands of Lady Luck, when you can train, aim, target for one of the guaranteed slots slash semi-elite slots. It would be even more a privilege to be run the World Marathon Majors as one who has earned his or her spot through hard work, effort and determination.

So here are the World Marathon Majors that allows for you to have the honour of qualifying for it, and of course the qualifying standard

#1 Tokyo Marathon

The Run as One Semi Elite (Overseas) programme is designed to provide excellent runners who reside outside Japan the opportunity to be a part of the prestige Tokyo Marathon, by hitting the qualifying standards. You must meet the qualifying standards in an IAAF Gold Label, Silver Label or Bronze Label Race and an AIMS certified race.

  Photo Credits: Tokyo Weekender

For the male, this would mean a 221:01 – 255:00 marathon; and for the female, a 252:01 – 3:40 marathon timing would give you a slot.

#2 Boston Marathon

The famed Boston Marathon is one that can only be participated by hitting the qualifying times. You get what you work for! But note that hitting the qualifying time does not guarantee you participation, but merely an opportunity to submit for registration. If the total amount of submissions surpass the allotted field size, those who are fastest among the pool of applicants in their gender and age group will be accepted. The faster you are, the higher the chance of participation.

#3 NYC Marathon

The largest marathon in the world – it’s no wonder this is a tough one to claim entry. And to hit the qualifying standards is an achievement in itself.

#4 London Marathon

If you have completed a sub245 marathon for men, and a sub 315 marathon for women; or a sub 115 half marathon for men and a sub 130 half marathon for women, you may just be able to request a Championship Entry. However, additionally you must be registered with your National Governing Body or be a member of  an athletic club associated with the British Athletics.

#5 Bank of American Chicago Marathon

  Photo Credits: Sports Tour International 

Anyone who has run a verifiable sub315 marathon for men and sub345 marathon for women will be guaranteed a slot in this prestigious Chicago Marathon.

#6 Berlin Marathon

Berlin Marathon – where records are made! So of course the qualifying times for a guaranteed slot is blistering as well. For the year 2017 itself, you will need to run a sub3 marathon is you’re a female and a sub 245 marathon if you’re a male. Pre 1972 babies will have to hit a sub 320 for females and sub 255 for the male.

There is just something satisfying about earning your beef than simply having it handed to you.

Read More:

  1. 4 Women Only Races Worth Joining in Asia Pacific
  2. 5 Mountains in Asia for a Great Scenic Run
  3.  Top 5 Richest Marathons in the World

42 KM at 42 YO

Lila
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42 KM at 42 YO

It’s January 2017. In several weeks, I’ll be 42 years old. Definitely over the hill. But not too old to run a marathon. A quick search on average age for marathoners yielded this answer from FitnessFatale.com:
“The average age of a marathon runner is 38.7 years old (40.2 for men, 36.5 for women).”

So, see. This idea is not too crazy. Besides, wouldn’t it be wonderful and so symbolic that at age 42, I’d be running 42 kilometers? I think it is. And so in December, while everyone was frantically shopping for Christmas gifts in the mall, I was frantically signing up for a marathon race happening on March 12, 2017.

I’m not at all in excellent shape. I’ve been running on and off. But that’s what the 12 weeks of training is for. Duh.

To be honest, I have done a marathon before. Well, more like “participated.” When I was 40 and working as an ESL teacher in China, a friend of a friend offered a slot in the first ever Shenzhen International Marathon. I said sure without really thinking it through. That was a Wednesday, the race was on Sunday. I was not fit then either. I was at best called “semi-active.” On Saturday, day before the marathon, I also signed up for a run/bike event.

On Sunday, I brought my bag with me. I proceeded to the starting line and ate a banana just before the gun start (and an old Chinese man /runner kind of scolded me for doing this). I had every intention of dropping out anytime I felt like I couldn’t take the pain anymore. That’s the reason why I had my things with me. I “ran” very slowly and kept doing a mental body check. “Am I OK? Are my legs still fine? Is my breathing OK? Is my heart about to burst?” I also stopped at every water station.

I was fine until I reached 32 kilometers and I felt like my legs were cement. My arms were numb and my stomach was cramping. The 5:30 pacing group was out of sight. But in my mind, it was too late to drop out. I ran/walked through the stomach cramps and I finished it. My time was more than 6 hours. Somewhere between 6:15-6:30. I don’t know because my tracker has ran out of battery by the time I crossed the finish line.

I am signing up again this time because I want to know how I would fare with some training. For some reason, I don’t consider that previous marathon my first marathon. It’s more like a taste of it. If it were a movie, I’d be mentioned as having “special participation.” Also, like I said, that 42 kilometers at 42 years old thing just sounds so cool.

As one of the most cliche sayings goes, “It’s the journey, not the destination.”  I really believe in that. This time, because I’m trying to prepare for a marathon, I’d have full experience of the aches and joys. I do want that. (What is wrong with me?) I want to have a marathon that starts 12 weeks prior to the race.

And this blog will help me remember every step, every learning from this journey.

Anemia and Running

Lingderella
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Anemia and Running

A few weeks back, I read about an article which became a wake up call for me. That article is about oxygen in our blood and running performance. So, my new year resolution this year is achieving better health because I am sure it is because of my health I can’t perform well in the sports that I am doing such as running and poling.

As we are learning more pole tricks that we need to do more inverts or hang ourselves upside down on the pole, I will feel giddy easily which all my polemates doesn’t feel as much.

All along, I can’t run fast I will feel breathless very soon and my endurance is really lousy. My friends who rarely even run can easily catch up with me or even run faster than me. I’ve been running for a little more than 2 years regularly and I’m just like the same and no where better than when I’ve just started running. Sometimes I will just comfort myself, it’s ok, I run leisurely so that I don’t get back to obesity and I run not to become like Usain Bolt, I also pole leisurely not to become international pole dance artist but just for strength, building self confidence and to pass time. Yes, though I don’t have any problem yet with glucose level, cholesterol level nor any high blood pressure but for better health it is not just about exercising but we also need to tackle on the problems our health is giving us. I am anemic.

When health is causing a hindrance to life, we have to do something about that, that’s one of my biggest regret that I didn’t really do something about it much earlier and just let it be. Looking back I had been reading up about anemia all along and I realised that it had been affecting my life very extensively such as I like to chew on ice, so if you know someone who like to chew on ice, most likely that person is anemic too. I munch on ice since I can remember like an addict EVERYDAY. Google tells me that there is a link between eating ice and being anemic. I don’t like to stand long or go to crowded place because I get lethargic easily and let’s say I’m at Orchard station and need to take a train home, I would take the train from Orchard to Marina Bay and then back to Yishun because that’s how much I NEED a seat because I know the consequences such as cold sweat, dizziness, vision went white and gone pale because of standing too long and not moving. I think from all these, can conclude that my anemia is quite serious and affecting my quality of life to a certain extent.

Go for a yearly health screening. Health is really important. Many people have high cholesterol, high blood pressure and diabetes and some of the medicine can be quite costly. Not to mentioned the effort and time you need to spend in the clinic every 3 or 4 months to queue for doctor’s consultation, to queue for the laboratory test and to queue in the pharmacy to collect your medication.

Though luckily I don’t have all these common chronic diseases yet but I have anemia. I thought anemia, it’s quite common among the ladies because of the blood loss but with sufficient replenishes it shouldn’t be an issue at all. Anemia develops when the blood lacks of red blood cells and haemaglobin and in short, it simply means the body does not have enough oxygen and that causes fatigue and rapid heart beat during exercises. And of course these affects performance in sports.

A few days ago, I just visited my favourite doctor and requested for supplements which is good for the blood. A new year and new me thing. Today I feel sudden weakness and giddiness again and requested a full blood count and at the same time blood group test. Well, I can’t remember my blood group. It is good for us to know since we are runners and anything may happened while we were out there and all the running events I registered before I select “I do not know” when they asked about the blood group.

So, this is the results of my blood test I took this morning and last year. This is my n-th tests and comaparing all the tests results, haemoglobin level is always the usual low.

There is many types of anemia. After a few blood tests and visit to the gynaecologist. The doctor says most likely the type of anemia I had is iron deficiency anemia which with the change in diet habits and eating of the supplements I will be fine.

Sometimes I don’t know that it’s because of my personality traits or is it the anemia that I am like this. Some of my symptoms I had experience over the years is poor concentraton, cold hands and feets, easily tired, irritatability and very frequent dizzy spells and nauseating. The most serious incident I had is once in a crowded MRT when I still in secondary one, I just plop and fainted. Luckily I was with my friend and I scare the hell out of her. When I went unconscious I was in Bishan, and when I regained consciousness I was in Toa Payoh. In a few of my recent running events, such as Sundown Marathon I and Newton challenge, immediately after the run I feel so giddy, nauseating and weak that I sit down and used quite a while to regain back my health bar to green.

I’ve wanted to donate blood, because donating blood is benefiting not only to the people who needed your blood but yourself too because donating blood have some health benefits. But I can’t donate blood because I don’t even have enough blood for myself. So, donate blood if you can not only helping others but yourself too.

Last year I was referred to the hospital to check up but it’s not really any gynaecology issues that is causing the anemia. It can simply be because of the type of food that I don’t like to eat that is causing the anemia. Hopefully with taking of these supplements my blood test results will be fine the next time if not I would need to do more check ups to determine what is the root cause of my anemia.

Be the very best Pokémon trainer at Pokémon Run Singapore 2017

Team JustRunLah!
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Be the very best Pokémon trainer at Pokémon Run Singapore 2017

[Press release – Singapore, 6  January 2017] Get your jogging shoes on to be the very best Pokémon trainer this New Year at Pokémon Run Singapore 2017 (Pokémon Run SG). With less than 2 weeks before Southeast Asia’s first official Pokémon themed fun run in Singapore kicks off, organisers shared updates on the run route, programme highlights and Pokémon line-up for the race on 14 January 2017 at the Promontory @ Marina Bay.

Junior trainers will be in for a special treat with the addition of a new Kids Wave, where kids can run alongside Game Freak’s Founding Member and the composer of Pokémon Games’ music –Junichi Masuda. Junichi Masuda will be in Singapore for the first time.

Prepare for Safety, and Make it Nifty: Pikachu Warm-up

Pokémon is a Japanese media franchise which originated in 1996 and has since grown into a worldwide sensation, promoting the spirit of discovery as well as values of courage, honour and friendship. Pokémon Run SG, open to participants aged 4 and above, brings to life the journey to train to be a Pokémon Master, against the backdrop of Singapore’s waterfront cityscape.

The 5-km Fun Run will start off with a warm up session with Pikachu, one of world’s best loved Pokémon. The friendly mouse Pokémon takes on the task of the most important and indispensable part of a run, to encourage participants to start the race safely.

For Junior Trainers Only: Kids Wave with Junichi Masuda

The Run will start off at 9am with a Kids Wave. Junior Trainers aged 4 to 12, will be the first in Singapore to run alongside one of the most influential personalities in the Pokémon world, Junichi Masuda. The founding member of Game Freak is best known as a game director and composer for the Pokémon games.

After the run, the kids will get to collect a mystery gift, as well as join in for an autograph session with the composer. The Kids Wave is limited to 400 pax (inclusive of kid and adult participants). Participants who have registered for Pokémon Run SG can sign up for the Kids Wave on 7 & 8 January 2017, during the Race Pack Collection.

Discover the Trainer’s Village, Pikachu Parade, and More at the Finishing Line

Discover your favourite Pokémon, from classic Pokémon to those from Pokémon Sun and Moon, against the backdrop of some of Singapore’s most iconic buildings and attractions as you enjoy the run at your own pace. Photo points will be en route for participants to snap photos with the Pokémon. No timings will be taken for the run.

The journey never ends for Pokémon trainers, as run participants can look forward to a Pikachu Parade at the Finishing Line. Catch Pikachu and friends as they dance against Singapore’s city skyline. Explore the Pokémon Garden where trainers will find themselves amongst life-sized Pokémon cut-outs of more than 10 Pokémon, including the starter Pokémon from Pokémon Sun and Moon. Trainers can also head over to the Trainer’s Village to play and recharge. Games include the Trampoline, Bouncy Castle and Bead Making sessions. A pop-up Pokémon Café, Asanoya, and Watanabe Coffee will also offer popular Japanese gourmet delights.

Pokémon Run Sg is organised by Avex Asia and Infinitus Productions and aims to promote bonding and a healthier lifestyle across all ages through Pokémon.

This is not an even just for kids. Serious Pokémon fans from the region are expected to gather; whether you are a fan of the games, the series, or a Pokémon TCG collector, this is your chance for a unique day out!

Win a pair of Men’s Health Urbanathlon 2017 Passes

Team JustRunLah!
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Win a pair of Men’s Health Urbanathlon 2017 Passes

#RunDifferent this year at the Men’s Health Urbanathlon 2017! Happening on the 4th March 2017, this is going to be the most urban urbanathlon yet. Urbanathletes will get to run right smack in Orchard. This year there will be 4 mega obstacle zones and this will be in a free form running format. Locations of these zones will be revealed to the runners prior to flagoff and participants will have to navigate and plot their on route to these zones on an estimated 12 kilometre course. Can it get any cooler?

Think Different. Run Different. Be Different.

Win A Free Slot!

Great news for JustRunLah! readers. We are happy to be giving away a pair of MHU passes worth $256! Fill in the form below to take part in the contest!

The contest has ended. Thank you!

Men’s Health Urbanathlon 2017 – A Race Like No Other

Mel
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Men’s Health Urbanathlon 2017 – A Race Like No Other

The Men’s Health Urbanathlon returns for its 8th edition on the 4th March 2017 – with BIGGER, BADDER and TOUGHER obstacles than ever before! Bring your A game because it’s going to be a whole new level of tough and fun. This year, Urbanathletes get to experience a free-form running in the heart of Orchard, and tackle a series of obstacle zones that challenge will challenge both their physical and mental capabilities.

This Urban Obstacle Race is set out to be the coolest and toughest edition yet. There will be 4 mega obstacle zones that comprise various themed obstacles. Their locations will be revealed to runners before the race, and participants will plan their own route to each obstacle zone on an estimated 12 kilometre course. Can it get any cooler?

Urbanathletes can look forward to finishing off the race with style – a grand finale obstacle – The Urban Warrior Course. It is a brand new multi-stage obstacle structure that will be erected at Ngee Ann City Civic Plaza, with grueling challenges that only the fittest can survive. Think Ninja Warrior, but now starring you!

Ms Pang Lee Cheng, General Manager, SPH Magazines, said: “The Men’s Health Urbanathlon has always been an event that brings the brand and our sponsors closer to Singapore’s running community. This year’s revamp reflects our desire to push Urbanathletes to the next level, to help them achieve tougher fitness goals and to experience what it’s like to compete on a more exciting stage like Orchard Road.”

Sweat It Out With Stars

Intrigued by the Urbanathlon’s unique concept this year, several personalities are all geared up to take on the challenge: Participating celebrities include almost the entire stable of ONE FM 91.3 DJs, including Glenn Ong, Andre Hoeden, Shaun Tupaz, Shan Wee, Cheryl Miles, Elliot Danker and Harry Corro.

No Pain, No Glory. No Bruises, No story.

Other celebrities include Noah Yap of Ah Boys To Men fame, as well as Adrian Jalaludin, Fiona Lim, Wallace Ang and Caleb Wong.

Singapore sports personalities such as S-League footballer Fabian Kwok, mountaineer Edwin Siew, Anne Qi-Hui, Baldwin Choy and Jeri Chua will also be participating in the challenge.

A key highlight on Singapore’s Running Calendar

The Men’s Health Urbanathlon 2017 is open to both men and women aged 18 years and above. Alongside the men, female runners have also displayed equal grit and finesse in navigating the obstacles in previous editions. Besides having top-quality obstacles, Urbanathlon 2017 also boasts attractive prizes and race packs for participants.

Furthermore, Urbanathletes will get to enjoy food, drinks and entertainment at the vibrant race village after crossing the finishing line. Friends and family members of runners are welcome to cheer them on at each obstacle zone, and join in the post-race festivities.

The Singapore Men’s Health Urbanathlon is jointly-organised by SPH Magazines and Hivelocity.

Registration is now open. Participants who sign up by 15 January 2017 will enjoy $20 off the original price at an Early Bird rate of $108. Teams of four and more will enjoy a further discount at only $98 per person. Each Urbanathlete will receive a race pack worth over $100, including an Adidas race tee and a complimentary six-month digital subscription to Men’s Health Singapore.

For more information, please visit http://www.menshealth.com.sg/mhu

Best Exercises for Slimmer Thighs

Joey
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Best Exercises for Slimmer Thighs

Every woman desires slim thighs that they can show off in short skirts and shorts. However, the exercises we are doing may just be making them larger or more muscular, depending on the reason why our thighs are looking the way they are to start with.

The thing to take note of is that you have to work out those gams according to whether they are fat thighs or muscular thighs. Fat thighs usually have alot of cellulite and sees alot of fat being pinched when it is outstretched. For those like myself, you will notice that when we stretch out our legs and try to pinch something from the top of our thighs, nothing much comes up. The good thing about muscular thighs is that we don’t have cellulite or very little of it. The bad thing though, is how big they look in clothes.

Here are some exercises, and tips, on achieving those lovely, slim thighs we all want.

#1 Use cardiovascular exercises to trim those thighs

Go for low resistance but moderate-intensity workouts on your elliptical or treadmill to get those fat burning. We don’t want to have even larger thighs than what we already have, don’t we? So avoid the hilly terrains if outdoors and keep to the flat roads.

The further you run, the more it will slim your legs. Sustained steady-state cardio will help break down the muscle fibres and cause the slow-twitch fibres (made for endurance) to grow and the fast-twitch muscle fibres to shrink. This will cause an overall slimming effect on your legs. When this process continues for a period of time, the leg muscles will become more toned and slender

#2 Long duration cardio

Taking it over a longer period of time can help to burn fat and not build larger or more muscular thighs. The result is stronger thigh muscles while getting rid of the fat we don’t want. And of course, the rest of our body gets trimmed too so I guess it’s a win-win situation?

#3 Running long distance

If you have noticed, long distance runners tend to be very lean and their legs are usually super slim. This is because doing this decreases the size of the muscles and reduces the fat around the muscle to make the thighs smaller. Whether you are running outdoors or choosing to do the home elliptical, always remember to do so without resistance. Don’t put the strain on the front of your thighs to prevent them from bulking up even further. Running long distance also helpful to manage the body calories. Calories play important rule in body fitness and maintain the weight. Use the running calorie calculator to manage your BMI.

#4 Resistance training

What’s good about slim thighs if they aren’t toned and sexy right? Right. So when you have successfully lost some weight from your thighs, or all over, you may want to consider doing some resistance training to give your thighs some definition so that you can look great in those shorts and skirts you have.

Read More:

  1. Skinny Fat – Yay or Nay?
  2. Run to lose weight or lose weight to run?
  3. 5 Excellent Fitness Exercises For Runners

New Year, New Shoes, Old Dream

Isaiah Kuan
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New Year, New Shoes, Old Dream

Hi, my name is Isaiah Kuan and I am new to this running blog sphere. Welcome to follow me here or my IG (@isaiahkuan).

If you have noticed my blog name which is #42running42, then you would have probably guessed that my dream is to complete a Full Marathon (42km) before my 43rd birthday, which is the end of this year (2017).

Above is the picture of a new pair of running shoes I got from Mizuno, the latest Wave Rider 20. Awesome shoes but I am not here to promote it. What I want to say is, we can have new shoes, we can have new year’s resolution, but the dream may sometimes be old, like in my case since 2016 or even earlier.

This year I am starting to challenge myself to run #100KMamonth as a preparation for my FM. It may sound impossible, but many of you avid runners out there, you can testify that it is totally possible, just 25km a week. But I have to qualify that it told me 1 year of getting into shape before I dare to do this challenge. Point is, nothing comes easy, but doesn’t mean not possible.

Don’t only train for a race, train for a fitter you.

The Champion you want to be tomorrow is created by the training you do Today!

3 Health Advice You Should Pay Attention To in 2017

Joey
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3 Health Advice You Should Pay Attention To in 2017

The new year is upon us and while we are hard at work partying our lives away (not literally), we need to be thinking about how we can keep ourselves healthy and good in 2017. Your new year resolutions aren’t going to happen on their own so you need to be well and sound in body and mind to achieve what you want to achieve.

Here are 3 health advice you should pay loads of attention to in 2017.

#1 Take care of your liver and kidney

Sure, the slew of festivities do give you a good reason to drink, eat and be merry. But we all need to be careful not to go overboard. Or at least, try to weasel in some exercise to chop off some of the harm we may be unwittingly inflicting on ourselves.

Try not to drink too much alcohol to save your liver and preserve it for as long as you can. Your liver is an important organ in your body that helps remove the toxins and waste from what you consume so take good care of it. Killing it this early on will only be disastrous. You really don’t want to suffer from a liver or kidney just because of a few moments of supposed indulgence.

Also, it’s best to try eat more greens, fruits and opting for healthier food options. In the same tune, your liver and kidney are continuously helping your body to remove the lousy things and by continually putting over salty or MSG laden foods in your system (although I know they taste so awesome), you are just giving your body every reason to break down – and maybe at not the best moment.

#2 Give your lungs a break

Smoking is a well-known life shortener. Nicotine and tar build up in your lungs can cause you to have breathing difficulties and terrible breath. In the long run, it can cause you your life.

Whether it is encouraging a family member, a friend or yourself to stop this nasty habit, make it a point to cut it out in the new year. If you do not already know, smoking not only causes harm to the smoker, it also affects the other living things around due to secondhand smoke.

When you stub out, you will realise how easy it is for you to breathe and sleep (smoking can cause insomnia). Start an exercise regime to take your mind off lighting up, especially when you find yourself in stressful situations.

#3 Keep your mind happy and healthy

Being healthy doesn’t only mean keeping your body fit and in shape. It also means making sure that your brain is working in tip top condition so that you are always on top of your game in whatever you do.

Image credit: Healthtap.com

Take gingko nuts or supplements, participate in intellectual activities and exercise to maintain the alertness of your mind. When your head is clear and in its best form, you will also perform at your best. Perfect for achieving those new year resolutions of yours!

Read More:

  1. What important supplements do our body need as we age?
  2. Sleep? How much do you really need? 
  3. 4 mistakes in dieting you should know

What Does the New Year Resolution Mean To You?

Joey
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What Does the New Year Resolution Mean To You?

A new year is quickly approaching and many of us practice an age-old tradition of making what we call “New Year resolutions”. How many of them we keep by the end of the year is another thing altogether.

What are these “New Year resolutions”?

If you have no inkling what I’m talking about, “New Year resolutions” are basically what you wish to accomplish in the new year (thus, the name). It doesn’t matter if it’s to lose weight, or to finally run a full marathon, you put down on paper a list of things you want to get done and by the end of the year, you look back and see how many have been.

Does having “New Year resolutions” make you better in the new year?

But the thing about such resolutions is, they are usually broken. How many times have you heard your friends and family tell you they want to do this or do that in the new year and it still hasn’t gotten done for the last…few years? So much so that it has become a norm to NOT do what you have initially set out to at the end of the last year for the new year.

But personally, I actually believe that setting some sort of a goal for the new year can be fun and fulfilling. It’s a fantastic way to pave your way through the year and get certain things done with an end goal in mind. Look at having New Year resolutions as doing your work plan in your career. Same same, but different. If you can accomplish what you set out to do in your job for the new year, there shouldn’t be anything holding you back from doing what you need to do to achieve your New Year resolutions right?

So what do the New Year resolutions mean to me?

The thing about New Year resolutions, according to yours truly, is that as much as they are mostly good and encourage good habits, there can also be a slight bad side to it.

While you can be out there achieving one resolution after another and being on top of your game as you set out to be, there could also be a chance you decide to procrastinate on your goals. In the end, you realise you haven’t accomplished anything, wallow in self-pity, try to get sympathy from social media and fall into some kind of sadness spiral that goes on and on until whenever. You may think I’m exaggerating but if you look closely at those around you who consistently have the same resolutions year in and year out, you will notice a trend. Those who manage to fulfill at least one or two of theirs are usually happier and more excited to go forth into the New Year. Those who constantly have the same resolutions, it might take them a few more decades before anything gets done for real.

Read more:

Virtual Run Review: New Year Resolution Run [HM] (by Lingderella)

Lingderella
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Virtual Run Review: New Year Resolution Run [HM] (by Lingderella)

Hi everyone! First of all wish everyone a Happy New Year, good health, happiness and life will just get better and better! ?

Crazy me. Never thought that I will sign up for any virtual runs but I’ve been signing up again and again ? And this time, for this New Year virtual run I even signed up for the half marathon category to motivate and prepare myself for my upcoming full marathon in February in Hong Kong ?

I’m quite a lazy person and really keeps on scolding myself for crazily signing up for another full marathon again when running a 42.195km was just supposed to be a one time thing in 2015 for SCMS, I thought once is enough for me. It’s really not easy for me to run a 42.195km but I found myself running Sundown 2016 42.195km and registering another one again or maybe it’s two in 2017. Don’t know how am I going to roll myself to the finish line again ?

For this New Year virtual run, there is a few distance of category to choose to run though what ever the distance we are running, we are paying the same price of $9.90, there’s the 5km/10km/half marathon/full marathon. We also need to complete the distance we registered for in one run within 1 Jan – 2 Jan 2017 and the finisher medal will be posted to our address. And I registered under the early bird so I have free engraving of my name on the medal ? The design of the medal seems quite chio to me, a golden medal with a rooster design because its the lunar year of rooster and it’s printed with lunar new year greetings

(Picture Credits: 42Race)

When virtual runs first started a few months back I thought it’s crazy to pay for virtual runs as it’s like paying to do my own runs. I didn’t even bothered to check it out till I succumbed to the “poisoning” from my friends who were all signing up for the virtual runs, so I thought $9.90 is still consider as acceptable price but their advertising a little not there yet, they can actually advertise big big it’s $9.90 as I feel that its a selling point to attract people to sign up as many people would thought it would be rather expensive.

In December 2016, I signed up for Unicorn Run and the 21 Days Challenge

It’s really nice that there is lucky draws and the organisers encourages their participants to post journal of their runs and gives out prizes for 3 of the most inspiring journal entries. Especially for the Unicorn Run, the prize for the most inspiring journal entries is a Unicorn float! ? It’s so cute and quite sad that I didn’t even manage to get the Unicorn bathroom slipper they give as lucky draw prize. When I went Bintan for a short getaway I spotted the exact same Unicorn float brought by one of the tourist, its really cute which makes me so tempted to go buy one! But after thinking it’s not practical as I rather swim/soak myself in the pool and its quite tedious to pump it up as it’s gigantic unless you got a electric air pump (With the super chio Unicorn float, picture taken while we were in Bintan Celebrating X’mas)

Back to the New Year virtual run, I was really lazy to run recently, maybe because I’ve been eating too much! ? I blame it on because I knew that I would be running long distance and I need to eat for energy but after eating, I’ve become lazy to run ? But I really need to up my mileage already ?

Had actually wanted to do the New Year Run on the first day of the year but I was out till very late welcoming the first day of the New Year eating steamboat and playing mahjong on New Year’s Eve. Had actually planned sui sui that I can run from Yishun to Punggol park at the same time to go there and support my friends who are running the Mileage run on the morning of the first day of the year. I would be taking a longer route by running via Lentor Avenue to Yio Chu Kang Road and Punggol Waterway Point which I estimated that I will reach there with just nice a 21km from home. But when I reached home and when I am ready to sleep, it’s already 3am on the first day of 2017. I thought nevermind, don’t torture myself with just a 2 or 3 hours of sleep and wake up to run, I’ll run the same route as I planned in the evening.

But then my sister jio me to play basketball in the evening which is like the first time in a very long time how can I don’t go? Plus there will be friends whom I’ve known since young, whom I’ve been playing basketball with since I was 12 years old! ? So in the end I didn’t run as well. But how can a runner don’t run on the first day of the year? Well, I did run, consider that some running is involve while you play basketball right? It’s just that it’s not 21km ? See, I not just stand there “season parking”, I got put in effort got run, got defend, got try to steal ?

As I’m meeting Sabrina for a hike on the second day of 2017, which is today so I asked Sabrina to do the 21km with me instead and she’s ok to it. Luckily they give chance, giving the runners enough time of 2 days to complete the run. It’s really awesome today, we start our day having roti prata before we ran from Peirce Reservoir to Bukit Timah Hill!

The weather is really good today though the sky is very dark but it didn’t rain. The sun is also hiding since the day start and though we only ended our run late into 11 plus in the morning it’s not out there to tan me into 10 shades darker ?

Sabrina is on fire, she ran all the slopes, even the upslopes which the gradient is so scary. Powerful! Which I think after just the Peirce Reservoir, all my upslopes I can even move my foot left right left right forward is good enough already to pop a champagne ?

We also detour into the HSBC bridge to enjoy some scenery ?

The entire route is Super tough, we ran on sand, road, rocks, grasses and mud. Ran up slopes and down slopes and climb up and climb down many steps

I’m glad that I manage to complete the 21km, at many times my legs went jelly and I can’t find the strength to lift up my foot up to climb the slopes and steps while we were in Bukit Timah Hill. The slopes in Bukit Timah Hill is so steep! Which whenever when I’m there, I would always thnk that if I fall backwards I can really directly roll back to the bottom of the hill like a snowball! No joke! ?
Because the signboard says do not run so I very good girl didn’t run! ??? Just hope that I will go there run often so that I will not be afraid of slopes anymore ?

Sensitive Skin and Exercise

Joey
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Sensitive Skin and Exercise

While we may enjoy exercising and working up a sweat, some of us aren’t lucky enough to continue feeling comfortable in our own skin after doing so. In fact, because of sensitive skin, we end up feeling itchy and highly irritable after each workout session, which may only cause us to feel less enthusiastic about our next one.

Effects of exercise on sensitive skin

I suffer from a non-contagious but highly irritable skin issue scientifically known as keratosis pilaris. In layman’s terms, it is called “chicken skin” as sufferers spot tiny bumps on their arms and/or legs and/or face that resemble goosebumps. Like most other skin conditions, we experience many times more discomfort when we sweat or are in very warm situations. Even tight clothing can cause us to start feeling itchy all over.

So you can imagine how it is for sensitive skin sufferers across the board when we exercise and break into loads of sweat while in a warm climate. The heat and sweat, combined with our exercise apparel sticking to our skin, can cause endless misery to the sufferer until we get to bathe and be in a cool environment.

If you know what chaffing is, you will know how horrible it feels and how raw your skin become. Add sensitive skin to the mix and you have a miserable concoction of pain, itchiness and frustration all in one. Also, you need to know that this is just what we feel on the surface and basically. For those who suffer from more serious skin conditions, it may literally cause them to give up all passion for exercise altogether. Yes, it can be that bad.

How to counter the discomfort

But fret not! There are definitely ways to minimize your skin’s irritability when you exercise so that you don’t get scared off from giving your body the workout it deserves.

1.Wear looser workout clothing

As much as most people will encourage you to wear something tight so that your clothing does not interfere with your movements, you need to think of your skin and go for something more comfortable and loose. This will give your skin space to breathe and aerate so that the sweat dries up faster and you are kept cool and dry as much as possible.

2.Bring along powder

Whenever you can, bring along a small bottle of powder so that you can keep yourself dry as much as you can after each workout session. If your sensitive skin extends to your scalp, you can also use the powder to coat it to keep you comfortable until you get to have a proper shower. You can also put the powder in your shoes to keep your feet dry and reduce the chances of chafing.

3.Always wear socks

This is to make sure that your feet are kept dry while you exercise. Damp feet are a hotbed for bacteria and fungus and can cause you to get fungal infections.

Last Call For Color Manila Run V

Servinio
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Last Call For Color Manila Run V

     AFTER INDULGING on meals during the holiday season, there is no better time to get back in shape by signing up for the Color Manila Run on January 8, 2017 at the SM Mall of Asia grounds in Pasay City.  Now on its fifth edition, the event is usually the first major fun run of the year and accords many a chance to jumpstart their New Year resolutions.

Online registration is now on its final days at www.trackoval.net while prepaid cards may be still availed at Runnr, Toby’s Sports or at SM Tickets for logging on at www.colormanilarun.com.  Packages for all categories from three, five, 10 and 21 kilometers are still available but stocks are dwindling fast as the fun run has consistently been a blockbuster hit.

“Our race packages are a big come on that include sunglasses, hats, pillows, towels and bags among other things that differ from race to race aside from the usual running shirt and race number,” said Color Manila Vice President Justine Cordero.  “A lot of runners join to both race and collect our merchandise.”

For his part, Color Manila President Jay Em recalled the run’s beginnings.  “When we were organizing competitive races, we thought of a way on how to encourage newcomers to take up running in order for them to eventually graduate to the big races so that’s how the Color Run Manila was conceptualized.” He said.

The estimated 12,000 participants will also have the chance to share the road with a contingent of running celebrities.  They will match steps with surprise movie, radio and television stars, beauty queens, politicians, singers and elite athletes from other sports.

Meanwhile, the public is reminded of the distribution of race kits and materials from January 4 to 7 at Maybank located at the corner of 7th Avenue and 28th Street in Bonifacio Global City.  Please bring a printed copy of your confirmation email plus an authorization letter and photocopies of identification cards when claiming for another person.

Definitely, it will be a party at sunrise on January 8 as the streets and sky of MOA will be blanketed with a rainbow of colors.  Go ahead and register now!

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