Cool Running Gadgets for the Running Geeks

Here’s one for the geek runners. Get everything SMART!

#1 Smart Shirts – Viewsport

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Smart Shirts – they only work when you are! Only the geeks will come to grasps with this sweat-activated technology. The shirt will reveal a motivational message as you sweat whilst working out. How cool is that – it’s like magic! The shirts are designed to encourage people to work out harder, sweat harder! The shirts are chic, cool, geeky enough, and motivational! If this sounds familiar to you, it’s probably because you’ve watched its founder/entrepreneur Ben Wood pitch his idea on Shark Tank!

#2 Smart Bottles – Hydracoach

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It’s time to get yourself an intelligent bottle – it thinks while you drink! It calculates your hydration needs, tracks your hydration intake, paces your hydration consumption throughout the day and even motivates you to achieve your optimum hydration. Hydration is so important to an athlete. Don’t sweat the small stuff, let the bottle do the brain work for you!

#3 Smart Coach – BSXinsight

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Geeks love data. They analyze data, classify what they do, find a pattern and look for a solution. The BSXinsight is basically a wearable lactate threshold sensor. It performs simple endurance testing which was only available in sports labs to give you accurate personalized training zones. Thing is, training zones change as you run more and progress. The BSXinsight collects data and analyzes that data for you to prescribe you the right training intensity. You take the guesswork out of your training – from testing to execution to validation!

#4 Smart Glasses – Recon Jet

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Run like Ironman! Have all your metrics displayed live, just below your right eye. You get instant access to all your stats. You can get the info you need without compromising your form. This is true groundbreaking technology paired with Jet’s polarized lenses to cut out the glare for maximum visual clarity. Beautiful view whilst running? – No problem! Double tap on your eyepiece to capture the moment. No more stopping and fumbling with your camera or phones. Focus on your run!

#5 Smart Shoes – Milestone Pod

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Go beyond pace. Use the Milestone Pod and make any shoe smart. This pod tracks running gait, distance, pace and time. You’re able to get unique foot-based data which will be able to help you run with a better form and more efficiently. Remember, data is everything. Oh, and did we mention this is a very affordable gadget? Available at only $24.95!

With all these cool gadgets out in the market, there’s no reason you are not able to achieve your best performance. So what are you waiting for? Grab your shoes and head out your door! The world is waiting for you outside, to RUN! Let your feet lead you to your next adventure!

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I Am 30 Pounds Overweight!

With my family and friends

Falling and Standing up

I want to get rid of the excess weight I am carrying around for years. I used to run everyday and lost 30 lbs, but never maintained it. My starting weight was 176 lbs and I lost a few pounds and reached 145 lbs! Huzzah! as a reward I ate 3 slices of cake, thinking that I will burn it again on my next run. I kept rewarding myself of unhealthy stuff and here I am now, 33 pounds overweight.

I wasted my time and effort by caving in to my weakness. I gained all the excess weight back plus 2 more pounds in just a month. I felt so low and stupid. Lost all my motivation to take care of myself. Disappointed and depressed, I can’t even look at myself in the mirror. I only see a woman who failed at everything.

I realize that I will never achieve anything when I sulk about my past failures. My family believes in me. They don’t care if I am overweight or fit. They only want a person who can take care of them and love them unconditionally. But how can I give love or take care of them if I can’t even take care of myself?

Finding My Motivation

How can I make myself motivated? By making myself accountable. I saw a link on JustRunLah Facebook page that they are looking for runners who also loves to write. I signed up and got accepted and here I am now. Motivated and have the desire to turn my life around.

I will start slowly by following this 8-week program at my blog Enchanted Kettle and eating healthier by writing a food journal.

Well, wish me luck! I got to run and get rid of this excess weight! I will keep you posted with my progress!

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(Second) Best Time To Exercise: Night

If, for some reason, your lifestyle does not warrant you an exercise time slot in the mornings, the next best alternative would be to do it in the evenings. As much as some athletes may dismiss the idea, there are also good reasons to get that body moving after the sun has set.

There are several reasons why some people aren’t able to commit to morning exercise routines and the topmost one is that they aren’t able to pull themselves out of bed. So if you are only able to manage a workout session in the evenings, the best time to do so, according to some experts, would be between 5pm to 7pm, preferably just before your dinner.

Then there are reasons why exercising between these times will be beneficial.

1. You are awake

In comparison with dragging yourself out of bed at 5am to go for your run where half of you may probably still dreamland, your entire person should be fully awake and in working order by the evening. This can lead to less injury, even if you engage in a really tough workout.

2. Stress relief

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This is a big motivator for those who choose to work out in the evenings after work. After a long day in the office dealing with heaps of work, clients and colleagues, some of us just need a respite and that comes in the form of a good 30 to 45-minute run around the estate or the gym. Engaging in some form of exercise to eliminate stress keeps you healthy and happier, a far better option than getting that beer at happy hour!

3. More exercise classes available in the evenings

The gyms know that most people will be more available to go for that kickboxing class only after work hours and so, you will discover that many such classes are available between the times of 6pm until 8pm during the weekdays. This will give you more choices of the types of classes you can attend and also give you the encouragement to go for the class, especially if the gym is located close by.

4. Finding a workout partner is easier

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If you are the kind who needs a partner with whom you can consistently be motivating each other to exercise, then it is definitely easier to find someone to do so for evening workouts as compared to a 5am run.

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20,000 Runners Conquer Sepang at the Music Run™ by AIA Vitality

Sepang, Malaysia: The world-renowned Sepang International Circuit rocked to a different beat today as 20,000 Music Runners™ ran and danced through a 5km route – called ‘The Sound Track’ – pulsating with music of various genres. The Music Run™ by AIA Vitality, the ultimate 5k running and music festival, brought the fun back to Kuala Lumpur for the third year running after its takeover in Taipei in September.

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The Music Run™ is a non-competitive fun run, split into fi¬ve 1km Music Zones – Rock, Pop, Old School, Hip Hop and Dance. Kuala Lumpur played host to the inaugural The Music Run™ in 2014. The event has since been experienced by more than 100,000 participants across 12 events and nine countries from Singapore to Hamburg, making it amongst the fastest growing fun run events in the world.

The event kicked off at 3.30pm and ended with a Music Festival, complete with entertainment and fun activities at the Music Village. Presenting Sponsor AIA Bhd. has been instrumental in the growth of The Music Run™ since its Malaysian debut in 2014, helping to bring the phenomenon to other parts of Asia, including major cities like Bangkok, Singapore, Manila and Shanghai.

Chris Cable, Senior Vice President of Exceed Sports and Entertainment, organiser of the event said, “The Music Run™ by AIA Vitality represents a new generation of fun run events, where participants can actively shape and share in the experience they have at the event. The Music Run™ may be a global event, but Music Runners™ in Malaysia have truly made this the biggest and best event we have ever had. We are glad to have the support of AIA Vitality in bringing the beat back, and together we hope to inspire more Malaysians to lead a healthy lifestyle.”

Anusha Thavarajah, Chief Executive Officer of AIA Bhd. said, “We are thrilled to be playing host to The Music Run™ in Kuala Lumpur for the third year – this time under the banner of AIA Vitality, Malaysia’s first science-backed health and insurance programme.”

“The KL event has broken its own record by attracting 20,000 Music Runners. As Malaysia’s leading insurer, one that is committed to helping Malaysians live longer, healthier and better lives, we are encouraged to see even more people joining in the fun this year and embracing what it means to be healthier,” Anusha added.

The event started on a high-note at the Music Village with a pre-party featuring Malaysian pop-sensation girl group De Fam. The trio, who first exploded into the Malaysian music scene in 2015 with their popular single #Supergirls, enthralled the crowd with their performance of signature tunes including the recent chart-topping hit With You. Pre-race energy levels were further pumped with a Zumba warm up, the much-loved music and dance infused workout.

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Music Runners™ ran the track that was lined with over 120 speakers, delivering hit songs across the five music-themed zones. In partnership with Spotify, The Music Run™ by AIA Vitality empowers participants to control the soundtrack of the run by voting for their favourite songs in the build-up to the event. Voting was done online via a Spotify ‘Music Voting App’ and songs with the most votes made the official run playlist. Each Music Zone has its own unique playlist entirely selected by the runners.

The different Music Zones also delighted Music Runners™ with entertaining activities. At the Rock Zone, runners channelled their inner rock star posing with Harley Davidson bikes. In the Petron Pop Zone, Music Runners™ struck poses with fun photo cut outs of petrol pumps, Pokeballs and Pokestops. In the AirAsia Old School Zone, Music Runners™ splashed around the water fight area and experienced selfie and wefie moments with cut-outs of pop stars and old school bands. Runners also got an opportunity to unleash their creativity on the Graffiti Wall in the Hip Hop Zone, while in the Dance Zone, seven larger-than-life Foam Cannons blasted out foam bubbles turning the zone into a roaring foam party!

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Music Runners™ also got to try their hand at a slew of fun activities at the Music Village. The AIA Vitality Bag Jump and Dance-Off, AirAsia Dunk Tank, Petron Hangmen Stations and Gladiator Fight, Berjaya Climbing Wall and Sumo Football were clear favourites at the event.

This year, Music Runners™ were also treated to the AIA Vitality Takeout by Chef Malcolm Goh, an award-winning chef who created two low-calorie healthy meals for Music Runners™ to enjoy after the run. The takeout meals were created to demonstrate that just like great music is to be enjoyed and shared, food can have the same effect while ticking all the nutritional boxes. Each takeout option was priced at RM8 to rebut the popular belief that healthy meals are costly. A total of 3,000 packs were prepared by Chef Malcom and sold out completely!

Elevating the Music Festival was DJ Sam Withers of Australia who took to the decks with a set of expertly-mixed dance tracks, served against a stunning backdrop of laser lights and a riveting pyrotechnic show. Withers is a staple at the various Music Runs around the world and brought with him infectious tunes that kept the crowd grooving till the end.

Exceed Sports and Entertainment run events in 2016 in Bangkok, Beijing, Kuala Lumpur, Manila, Shenzhen, Singapore and Taipei. For more information please visit The Music Run website (www.themusicrun.com), Facebook (@TheMusicRunMY) or YouTube Channel (@TheMusicRunGlobal).

-End-

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Run To Lose Weight Or Lose Weight To Run?

After running for some time, there will come a point where you will start to wonder what else you can do, that you have not done to be able to run better, faster. You’ll start to look for ways to race faster. And no doubt the question of whether you could run faster if you were lighter will come to mind.

Be warned – this is the symptoms of running obsession disorder

So, the question remains – could you run faster if you were lighter? 

CAVEATS

I would think the answer is quite logical. It has been said that 4 factors determine how fast you are – genetics, form, how smart and hard you train and weight (not necessarily in this order).

As a general rule of thumb, lighter does equal faster (now isn’t that obvious?). However, we must always remember too much of anything is always detrimental.

rocket-scienceI KNEW THERE IS ALWAYS A BUT

Many runners could benefit from shedding a few pounds, but this must be done in a manner that is conducive to training rather than sabotaging it. Finding your ideal racing weight is a very delicate issue that requires a lot of fine-tuning. Remember losing weight may not be a good idea for all athletes, especially those who are naturally lean already, your healthy may suffer instead.

YOU RUN FASTER BY ABOUT 2 SECONDS A MILE FOR EVERY POUND YOU COME CLOSER TO YOUR IDEAL WEIGHT

THE SCIENCE

#1 Newton’s 2nd Law of motion 

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You move up during running, and this means moving against gravity. Basically, the more mass an object has, the more force you need to accelerate it. In laymen terms this just means, the lighter you are the less force you require to move yourself forward. Always bear in mind Newton’s 2nd law!

#2 VO2 max

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Yes of course losing weight does not change your lung capacity of function – your lungs does not become superlungs as you lose more weight (sorry guys!). But what this means is that each breath you take does not have to travel as far. Weight loss boosts VO2 max (an essential component of distance running potential), because the less weight you carry, the more miles you get out of your oxygen intake. Simple enough?

#3 Better at everything

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Leaner athletes are hot! What I meant is leaner athletes can dissipate heat better. They have a higher surface area to body weight ratio. In laymen terms this means that you are able to cool your body down more efficiently, hence allowing your body to keep running at an optimum temperature. Leaner athletes also burn carbohydrates more efficiently. This just means more energy!

So that’s the science behind it! But remember, there is no magic number to your ideal racing weight. Everybody has a different ideal racing weight depending on their gender, age and even genes. So remember to listen to your body! The weight at which you are able to race at your best is your ideal racing weight. Take time to monitor and pinpoint your ideal racing weight!

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Polar M200

Take your running to the next level with the Polar M200. This watch is designed for runners of all levels – from beginners to elites. In other words, it provides you with all the key functions any runner needs and is really easy to use. With the Polar M200, you can be a tech dummy, and yet still be an expert at the Polar M200.

#1 LOOK GOOD FEEL BETTER

color-3Let’s face it! We are all human beings. We all want to look good. We are greedy. And we are indecisive. You’d probably spend just 2 hours choosing the colour of your watch! The Polar M200 has stylish interchangeable wrist bands. No more problems of deciding between black or red or maybe that blue watch! Now you can get all in one, minus the headache of choosing. How convenient! And you get to look stylo-milo whilst running! My personal favourite is the red – I get to stand out like nobody else! m200_beautyshot-2

BLACK. BRIGHT RED. MELLOW YELLOW. FRESH BLUE. WHITE.

#2 Your very own personal trainer

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We are but only human! We sign up for a race, completely forget about it, and 6 weeks before that marathon debut, we go oh shit, and panic! Well that happened to me for my marathon debut!

But, I won’t have to worry anymore – the M200 has a built in Running Program which is able to provide you with a personalised training plan which suits your needs and goals. The Running Program gives you easy-to-follow instructions, motivational guidance and even supportive exercises with video instructions – better than a personal coach! Even better, it also tracks your heart rate and you can compare it with your targeted heart rate zone so that you get the most out of your training every time! Now, tell me which human coach can look at you run and go ‘You’re running at 180bpm, you need to run at 160bpm, slow your heart down!’

#3 If you’re going to buy something, you might as well buy the very best

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Polar has a rich history in the wearable sports and fitness technology, being the pioneer in this field. Since producing the first ever wearable wire-free heart rate monitor in 1982, Polar has come a long way since then with various wearables targeting the fitness industry. Market leader of heart rate monitoring products for 35 years – if I’m going to spend money, I’m going to make pretty damn sure I’m buying the best technology! I’m not a fan of heart rate straps! They’re annoying, gets in my way and occasionally gives me chaffing! So the OPTIMAL HEART RATE which is WRIST-BASED is perfect for me!

#4 My Polar M200 is smarter than me

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Running wise, I’m able to sync all my data onto polar flow where I’m able to look at charts and analysis of my running. This allows me to see my weakness in my running and work on them to get better.

The M200 does not only function as a running watch, it also performs well as a regular smartwatch, alerting you to incoming calls, text messages, calendar events and social media notifications. Running watch and smart watch at the same time – what more can I ask for?

#5 Affordable

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The Polar M200 is priced at $219, making it an extremely affordable running watch, especially considering the features that Polar has loaded into the device.

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Polar M200 will be available in Hong Kong, Singapore and Japan during October 2016 and globally in early 2017.

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The UNIQUENESS of The Performance Series Singapore 

3 Categories For 3 Types Of Runners

We run for different purposes – health, scenery, enjoyment, social opportunities or even Personal Best, and we all go for different speed. As The Performance Series welcome all runners regardless of fitness level and for the safety of all runners, they offer three categories: if 10km sounds a bit overwhelming, then 2.5km and 5km exploration run are there for you! Get active with the like-minded runners whom you can pleasantly run with!

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Jalan-Jalan Around Singapore. 

Who says Singapore has no scenic running routes? The five races of the Performance Series bring runners through unique iconic landscapes of Singapore. The venues have been chosen so to comprise of oasis / island (Coney Island), lake (Jurong Lake), city (Gardens by the Bay), reservoir (Bedok Reservoir) and farm settings. Explore a part of Singapore which you have not previously visited and make your running journey a more adventurous one.

I Also Got Finisher Tee

If you complete a 10km category, you will be entitled to a Finisher Tee that says about you! Proudly wear your Finisher Tee that is specially designed according to the race theme colors – orange, pink, yellow, blue and green. Start collecting them now!

Wow, Uniquely Singapore Medal Puzzle 

Collecting a Finisher Medal is too mainstream, now we love to piece a medal puzzle! What’s better when the medal puzzle features the Singapore map. It will be your best memorable display – you can visibly track how much you race this year and where did you race. Don’t worry if you missed out one or more pieces, each medal is uniquely looking just by itself. Don’t miss this unique The Performance Series!

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The Performance Series Race 5 – Farm (18 December 2016) registration opens now!

Secure your slot before it’s sold out.

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The Running Word Cloud: A 2-minute Game for Runners

Let’s play the first game ever about RUNNING!

Add your words to the running word cloud. How? Enter the words that come to your mind first when you think about running. Easy and simple, so game on!

What is a Word Cloud?

And this time, we want to find out what about running come across your mind. The more people submit the word, the bigger it will be – The Running Word Cloud.

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Why we need a Running Word Cloud?

To let the running community (JustRunLah!, race organisers, sponsors, running groups, your friends or just anyone who loves running!) know what matters to you. To spread the love of running. To know how many of the runners out there are having the similar thought as you and me. And most importantly, BECAUSE WE ARE NEVER ALONE!

Let’s play!

Thank you for your massive interest! We are preparing the word cloud and will post it asap!

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Race Review: The Performance Series 2016, Race 4, Bedok Reservoir [10 KM] (by i_Sam)

4/5 medal pieces of the The Performance Series

After a glorious PB achievement at the Blackmores Sydney Running Festival last September, I was very much positive to record another personal best for 10 km, this time at The Performance Series Race 4. I was averaging to about 55 mins for this distance and my long term goal for this year is to run a sub 50 mins.

The race eve. I don’t usually check or study the routes for every race. I am the “come-what-may” and the “just-go-and-see-how” kind. The race is on a Sunday and me and my family usually go to church on Saturday evening reaching home to almost midnight, giving me only about 4 hours of rest before waking up. I was browsing instagram and some runners posted about the route. 100% flat, killer slope, gravel wear old running shoes were some of the descriptions so while on the way home that night, I was contemplating on the apparels I’d be wearing specially the shoes. For me, my old pair of running shoes means blisters and blisters means ‘run die’. Another thing mentioned was that the whole 10 km is 2 loops of the reservoir. Loops! I really don’t like loops. We reached home that night, I was too tired to pack and too tired to think more about the race. I guess I am not mentally prepared for a sub 50.

The Race Day. My alarm was set at 4:30 AM and snoozed to about 15 mins more that day. I still have enough time to pack and get a quick bite and coffee. To my surprise, my wife has given me a slice of banana cake! At the back of my mind relived the stomach pain I experienced while running the half marathon in Sydney and all I had before that race was a delicious banana cake from a cafe near the start in Milsons Point. I disregarded this thought and just ate the bread without any worries and I blindly grabbed any singlet from the closet, put my GPS watch and slippers on and placed my fave shoe on the bag.

I’ve never set my foot around Bedok Reservoir and I couldn’t remember why I did not purchase a shuttle bus ticket too! It was a cold morning as I dashed outside to the get a cab. It was a good twenty bucks and I reached the place at aproximately 6:00 AM only to realize that I still need to walk more than 1 km to the baggage deposit. I must have alighted at the wrong car park. I walked pass the start line and saw lots of excited runners already building up waiting for the wave 1 to be flagged. I’m running wave 1 too and I still haven’t laced myself up! I quickly wore my shoes on the road side the moment I reached opposite the baggage tent, drop my bag went back to the start pen. Did a little body loosening and saw my running buddy Ashraf who injured himself days before this event and together we managed to push ourselves a little bit more to the front of the thick crowd of runners.

Flag off. It was still quite dark and the faintly lit start arc is the brightest area. Few minutes before flag off we can hear a couple of soft thunders signalling a forthcoming downpour. It didn’t worry me much as I am very positive that it will not rain and it is my first time bringing my water proof phone too tucked on my waist belt. Then I start to hear runners murmuring about the upcoming rain. My buddy stays near the place and the last thing I heard from him was “If it rains I will just go back. All the best!” Haha

The count down began and at exactly 6:30 AM off went the first wave of equally excited runners as I am as I slowly advanced and seeing some familiar faces in the running scene and still keeping in mind my goal finishing time. The atmosphere was so refreshing, cool and you can feel a gentle wind. The first stretch of the route was paved until the first U-turn of the first loop and new to me is the gravel which I expected to be something rough, rather rocky and less-than-a-trail kind of route but I was wrong. As a matter of fact, I did not feel any discomfort running. A sudden strong wind welcomed us on the as we U-turned and more winds came from all directions thereafter. I remember there was a part before the 2nd km mark whereby a small tree with long thin branches swung with the wind partially blocking half of the inner lane. I took advantage of the cooling wind as I maintained my pace at 5 mins. Somewhere after the 4 km mark, I saw a glaring lightning clearly dividing the dark sky and struck right down at the middle of the reservoir. This has given me the creeps and from there I prayed that I will finish the race without any injury or without any one being struck by lightning. Some of the volunteers were screaming at us to seek shelter. True enough, after the strong winds and the heavy rains that eventually halted I noticed some runners are starting to slow down and before I knew it I am now at the dreaded uphill slope! It was a long and steep uphill slope. I have come a long way and was able to maintain a 5 min pace. I slowed down inevitably and I felt this part has pulled the last of my stamina but somewhere there I saw the 9 km mark which means I am just a kilometer away to the finish which is usually about 5 mins for me. I checked my watch and I am running a total 45 mins then so that means I am still on the right track. This has given me back my strength and motivated me not to stop. Soon as I have reached the top of that hill I began to glide down naturally and used this to my advantage and made another personal record of 50 mins 26 secs according to my watch. Not the timing i aimed for but now I am very very close to it.

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Getting close now to my goal for this year. Sub 50 minutes that is!

Aftermath. I quickly took my bag and tried to locate my buddy Ashraf whom I couldn’t find. I was checking the place and learned that my wave was actually cancelled. Unknown to me, some runners were forced to stop at the 6th or 7th km mark but were still entitled to the finisher medal and shirt. Waves 2 and 3 were flagged off together and was converted to a non-competitive run/walk.

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Shoes all so muddy but no regrets braving this kind of race weather.

I must say that this is a one memorable run and one of the best race of the performance series so far. It was well organized, unavoidable circumstances were handled very well and the safety of the runners was regarded as their best interest. Looking forward to The Performance Series Race 5 and hoping for the best.

Photo by Running Shots. My only memoir of the race.
Photo by Running Shots. My only memoir of the race.
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I have learned from champagne_running and my running buddy a_square that they got a finisher medal, a finisher shirt and an extra race shirt too! How cool was that!
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Pushing Forward VS Quitting

Making a decision between pushing forward and quitting is not unlike our body deciding between fight or flight. There’s such a thin but distinct line between the two that sometimes, we take awhile to decide which route to take. It isn’t as instinctual as many people make it out to be, especially when the activity can call for either or neither.

And although most times, there is a chance for us to take some time to decide, there are situations that call for immediate action. So what do we do? Do we take the first thing that comes to our minds or just quit right there and then?

Pushing forward

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It may sound easy to do physically but mentally and emotionally, it can take a heck out of a person just to take that step forward. For runners, we know it as the wall. The wall happens when our bodies and minds tell us we have had enough, when in actual fact, we know we haven’t. This is the time when we are tasked to make a decision and when we choose to push through, which of course is a success and worthy of congratulations, we break through this wall and progress on to greater things and bigger achievements. This is what happens when we decide to push it all the way through. A good way to make yourself push forward is by telling yourself that you have already made it so far, why not go further. Try this and see if it brings you any closer to what you set out to accomplish.

Quitting

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Depending on the situation, quitting may be advantageous or detrimental to your end goals. If it is a dangerous situation, say, deciding between fighting off that alligator or running away, quitting may be a more logical choice to save your life. However, if it comes down to deciding if you should continue eating healthy and exercising regularly, quitting may just lead to your ultimate failure to achieve the goal you have set for yourself in the beginning. It’s a double-edged sword and you need to know when is the right time to give up.

Pushing forward VS Quitting

There is no one right answer to this. As much as pushing forward is a good thing when it comes to academic or sports achievements, quitting may be the intelligent route to take if we are faced with danger. Whatever it may be, one just has to be sure and go with the decision made to the very end to ensure ultimate success.

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Best Time To Exercise: Morning

There are those who of us, like myself, who cannot seem to pull ourselves out of bed at 6am on the weekdays to go for a run. Then there are those who can and are raring to go at that ungodly hour. While the majority of us will prefer to leave the running or cardio till after work hours, it has to be said that the more diligent ones (the ones who work out in the early mornings), may be benefitting from it more.

Therein begs the question. What is the best time to work out in the morning?

According to experts, it seems like the most advantageous time to do is between 5am to 8am. And this is accompanied by reasons why.

1. The air is fresher

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The reason why the air seems cleaner in the early mornings is because that’s when plants start producing oxygen and after a whole night of heightened carbon dioxide intake, that breath of oxygen awakens our senses and brings us “back to life”. Thus, when you exercise in the mornings, you are taking in loads of fresh oxygen, which is definitely beneficial for your brain and body functions throughout the day.

2. Consistency

It is easier to maintain a form of schedule if you run in the mornings when distractions are usually unlikely as compared to after work hours. There are dinners, get togethers, work events to attend which will tamper with your evening run routine and anyway, even if you are heading home straight after work, your tiredness from the long day may just make you skip your exercise altogether.

3. Healthy breakfast

Photo Credit: Greatist
Photo Credit: Greatist

Getting your workout done in the morning can set you up for a healthy breakfast and a naturally occurring diet routine throughout the day thereafter. If you notice, many athletes will tend to upkeep a form of healthy eating to not waste the exercise they have done. And it seems, morning workouts help with doing just that too.

4. Hitting the sack earlier

I don’t mean you going to sleep as soon as you get home from work at 8pm. What I mean is, if you know that you have an early start to your days, perhaps it might just make you feel the need to go to bed earlier so that you will be able to wake up in time for your run. If you are a regular late-nighter, it may be a good idea to plan something exciting to spur you to go to bed early just so you can wake up, go for your run/exercise, and then perhaps have that awesome breakfast you had in mind the night before. It may just cause you to unwittingly start exercising in the morning, even on the weekdays.

If you have issues with getting out of the house early in the morning, you may also consider getting some gym equipment to reduce the inertia to start your workout in the morning.

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Joey’s Ultimate Journey: Marathon to Coaching

Spartan Coaches SGX 2017
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Let’s go RUNNING!!

My colleague, Geok Peng who influences our lazy minds to join running together. The transition of running from 5km to half marathon was only my first, baby journey since 2012.

The adrenaline overrides my soul, achieving Kayaking (2 Star) and Sports Climbing (Level 2) Certificates in 2 years time. These skills had set my confidence to join the Biathlon – NUS Kayak & Run, improving from 15th position (2015) to 10th position (2016). To maintain the stamina, the frequent workout sessions at Singapore SportHub has also built my stamina and endurance to seek for more challenges.

Kayak
Kayak

Being a sports enthusiast, I undertook Basic Sport Science Certificate (March 2017) and was invited by Steffan Fung (Spartan Race, Director, Endurance and Training, Asia-Pac) to join their coaching team. I was hopeful and was actively engaged in coaching our athletes guided by senior coaches. The recent training which went beyond my physical limit was 16 hours Spartan Endurance, Krypteia. The darkness, the sand, our communication and camaraderie was the ultimate test.

The Coaching Session

 

Today, I am a stronger person in The Mind, Body and Spirit cause he never “Let Me Go”. Steffan Fung; who lead, change and improve many people’s life. I like to express my gratitude by writing this surprise blog for Steffan and any sports enthusiasts. Now I can ready for the next adrenaline rush; the Triathlon Journey 2017.

Triathlon - Swim
Triathlon (Swim)

Joey Kangaroo, My 1st Ultimate Sports Blog 14 Oct 2016.

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SHAPE UP Your Body In 5 Easy Steps

We all battle with Father Time every day of our lives. As much as we want to do this and that, face it, we don’t have 48 hours in a day to accomplish everything. For the typical Singaporean, most of our week days are occupied by our jobs and by the time we knock off, we are dead tired. This leaves us just two days of the weekend to attempt to do some sort of exercise which honestly isn’t quite enough to burn off what we have consumed throughout the week.

What we need are quick and effective ways to keep our bodies fit and healthy, be it through our diet or exercise. Here are five ways you can achieve your ideal body. You can thank me later.

1. Get into the right frame of mind

running-mind-game

You may think this isn’t important but it’s probably the most required step before anything else. If you have noticed, those who plunge into a workout or diet regime without a proper mindset to succeed usually don’t. As corny as it may sound, you need to do the Rocky Balboa and psyched yourself to do what you need to do to get the body you desire. However, please don’t lie to yourself and set goals that are too high in too short a time. Be realistic and be persistent.

2. Eat right

Before any exercise can be of use, you need to consume foods that are good for your body. Think fresh green leafy vegetables, fruits, and lots of grains. Of course you are allowed to switch up your diet every once in awhile (everyone needs a boost every now and then), but keep to the main healthy food groups and eat clean. Your body will detox and you will feel lighter and healthier, not to mention your mind will also be more alert and you won’t feel sleepy after lunch!

3. Exercise, exercise, exercise

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You don’t have to overdo it but having an exercise routine of about three to four times a week at about half an hour to 45 minutes each time is good enough. Whether you choose to jog or do cardio exercises like Zumba or Pilates, it really doesn’t matter. What matters is that you are moving and burning those calories. As long as you are exercising well and eating right, the combination will definitely see your body transforming into the one you have always wanted.

4. Now, keep it up

Achieving your desired body isn’t something you see happening overnight. Once you have gotten what you set out to do, you need to maintain it to ensure longevity of your success. The easiest way to do so? Make your diet and exercise regime a habit. You ever heard the saying “old habits die hard”? Exactly.

5. Give yourself a treat now and then

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You don’t have to punish yourself just because you want to continue being healthy and fit. Everyone needs some kind of motivation every once in awhile to keep going. If you have done well for yourself, have a cheat meal to get you back on track. You ever see those in diet and fitness regimes who deflate after two weeks? Pushing yourself is one thing. Doing it while having nothing to look forward to is another. So don’t ill-treat your body and have that glass of wine or that piece of cheese in moderation! Thank your body for bringing you through all those trying times and coming out victorious.

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3 Things To Do During Your Lunch Break to Boost Your Health

For those of us who are used to being active, it’s no secret that we are always on the move in some way or another. Whether it’s walking to and from the toilet, to wiggling around in our chairs, we just need to move. That is why we cannot sit still for two straight hours to watch a movie. True story.

But you know how it is with weekday lunches. You go out with your colleagues, grab whatever you can closest to you and then head straight back to the office, sit yourself down and let all that energy go back into toilet breaks and wiggling at your table again. It’s not enough to let out all that pent up energy for sure so for those who are yearning to do something a little more strenuous during your lunch break, here are 3 things you can attempt.

1. Take a long walk

young-woman-in-sporty-outfit-working-out

Instead of going back to that usual lunch spot, why not take a walk to that shopping mall that you have wanted to go to but have been putting off due to the distance? In our kind of weather, a 10 to 15-minute walk will do us some good as we sweat and get our muscles and body working. This also helps to get rid of all that energy that we needed to flush out so that we can focus and concentrate when we are back in the office. A little tired, yes, but definitely more focused on getting work done.

2. Take up an exercise class close to your office

guy-pressed-to-the-floor-in-the-gym-on-the-roof

Many workout institutions (I mean gyms, yoga schools, etc), have been sprouting up near office populated districts to make working out that much easier for us. You can opt to go for their lunch time exercise sessions to make the best use of your hour. Some of them even come with a light lunch so you don’t have to worry about setting aside time for a quick bite after your class. Depending on where your office is located, you can choose from yoga to Zumba to even muay thai or boxing!

3. Choose to eat healthy

salad

If going for classes or taking some time to walk a little further is not doable for you (some companies have very strict lunch hours, I can understand that), the next best option is to eat healthy. Especially if you are in highly sedentary job, having less carbs and protein during lunch may be a good way to ensure you don’t overeat and you don’t start feeling sleepy at the mid-day mark.

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Race Review: The Performance Series 2016, Race 4, Bedok Reservoir [10 KM] (by Jillian)

Route Map Courtesy of The Performance Series

This is the 4th of the 5 races in The Performance Series and is located at Bedok reservoir. It was a rainy morning on the day of the race and from what I saw on the official race Facebook page, the 1st wave for 10 km was cancelled due to lightning alert. As I was in the 3rd wave, I was not affected by the cancellation, although the 3rd wave was flagged off together with the 2nd wave with was delayed. It was a little crowded but it was generally alright as the paths were relatively wide and spacious throughout.

As stated in the email, runners who go by car were to alight at Carpark A. To my surprise, it was a rather long walk (10-15 mins) to the starting point. It was a mistake (typo) on the email and I only realized it after scrolling through their Facebook posts. The nearer carpark should have been Carpark B. But since I’ve already walked the distance and reached the starting point on time, I’ll just treat it as a warm up before the race!

The race was rather smooth with no major issues along the way. The running route was lined with different kinds of pavements and majority of it was sand. (At least that was how I felt as I kicked up sand into my shoes with every step.)

We made about 1.5 rounds around the reservoir and towards the end, there was a really steep slope. And I meant it when I said REALLY steep. I tried jogging my way up slope but ended up walking instead (oops!). My legs were just too tired to handle the slope then.

The hydration points in this race were sufficient in my opinion and the volunteers worked really fast to keep up with the high water demand of the runners. At the end of the race, the issuing of finisher tees and medals were also fast and efficient with no need for queuing. There is however one little issue with the mud. The field was rather muddy at the collection point (for my queue) and my heart broke a little as I stepped my shoe into the mud on the way to collect the medal. CRY.

Although my shoe got a little muddy in the end, I was still feeling really happy as I held my finisher medal 🙂 This race was definitely a good one and am really looking forward to the last race of this series so as to complete my medal collection!

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Race Review: 21 Day Challenge Virtual Run (by Jillian)

This is my first time joining a virtual run, which is something different from my normal races. For the virtual run, there is no specific time and place where you must be to start your run. Basically, everything is own time own target.

For this run which I registered under 42Race.com requires us to run at least 21 km to be awarded a finisher pin. Finisher pins will be awarded for 21 km, 42 km and 100 km. There is a specific time frame (21 days) in which you have to complete the runs. The run distance can be added up meaning you can spread out running 21 km over a few days.

There are definitely some pros and cons of joining a virtual race in my opinion. The pros are that it kept me motivated to run during the challenge period. As school gets busier, I have often sacrificed my running time for study and even if I do take a break, I’m often too lazy to go for a run (oops!). As such, my stamina suffered and it was evident on the first day where I started running for this challenge. Joining this challenge also pushes me to clock the distance. As I have set a target distance of 5 km for my every run, I make sure I hit it during that running session. As such, I’ve witnessed some improvement in my timing at the end of 21 days.

The cons about this race however is that I am unable to experience the joy of running with large groups of people as in an actual race. Running a virtual race is just like running my training runs, only with finisher medals/pins after that. Also, it requires you to upload your timings manually onto the portal to clock your distance meaning that there is a likelihood that there might be some cheaters out there. Although I’d love to believe everyone has practiced their utmost integrity, I am sure some would have succumbed to the temptation of cheating because they missed the target distance by just a few meters or so. The organizer have already assured the runners that they would keep a look-out for these cheaters and have mentioned that those who were suspected of cheating would have their status revoked.

Overall, this virtual race was a really unique and fun experience for me and I would like to say that the organizers have really done a great job here. Even though there’s no race pack like some other virtual runs, the beautifully designed pin have already made up for it. Besides this race only cost me $10 and the shipping of the pin is even free. So what more can I ask for! 🙂 In addition, the pin was sent to me only a few days after the end of the challenge, proving how efficient the organizer was. They also do give us the e-certificate for download.

I shall now share with you the quote that I found at the back of the card with my pin…

It does not matter how slowly you go so long as you do not stop.

Happy running!

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