Runcation In Indonesia: 3 Races You Should Not Miss

By

Yvonne Siew

-

October 1, 2016

Enjoy the beaches and eat local street food after the race – this is what you can expect in a Runcation in Indonesia!

Here’s some information on 3 races you should not miss in Indonesia!

Bali Marathon

Bali Marathon is an annual international road race event which features a combination of Balinese natural life and traditional art performance. You can enjoy the vibrant Balinese culture and stunning landscapes of this extraordinary Indonesian Island while experiencing a serious race with the challenging course. In its fifth edition this year, the event offers four categories – full marathon, half marathon, 10km and children’s sprint, and the course is comprised of flat road and rolling hills.

Jakarta Marathon

If your goal is to run through every capital cities in the world, the annual Jakarta Marathon can be your choice of a Runcation in the capital city of Indonesia. The event offers a full marathon, half marathon, 10km and 5km. Last year more than 15000 runners from 53 countries participated in the Jakarta Marathon and it is regarded as the largest running event in Indonesia. The race course starts at the National Monument or Monas and passes through various popular landmarks of the city, including the Chinatown, Bank Mandiri Museum and the Catholic Cathedral. Ice cold water sponges and the post-race ice baths in inflatable pools will be offered for a quick recovery and cooling core temperature.

Bromo Tengger Semeru 100 Ultra

Bromo Tengger Semeru (BTS) Ultra Run race is a unique event that aims to challenge your inner spirit and physical state, as well as to provide race participants with magnificent natural beauty and environment of Bromo Tengger Semeru National Park in East Java – Indonesia at various altitude level. The race categories include 170km, 102km, 70km and 30km. You will be running through rural back roads, forest path and prairie with a distant magnificent view of the highest mountain in Java, Mount Semeru and the tranquility of Lake Ranu Kumbolo.

Sounds exciting? And you do not want to miss the race?

Then check out our up-to-date interactive calendar of running events in Indonesia.Quick links:

5 Ways to Stay Cool and Fresh for a Better Workout

By

Mel

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October 1, 2016

Fun Fact: Starting a workout fresh and staying cool significantly improves your performance. Heard of the law of attraction? Feeling more positive will bring out a more positive experience during your workout. It’s not just a theory, research has also shown that cooling yourself down enables you to run faster, further!

Finding it hard to stay cool in our tropical climate?

Here we’ve got 5 tips for you:

1. H₂O is your best friend

Water has and always will be the best way to hydrate your body. Water regulates your body’s cooling system, so don’t forget to drink up during your workout. This is essential to get the most out of your workout, as your ability to perform athletically can be affected by dehydration. For super long and demanding workouts, you might need the added help of electrolytes.

2. An anti-perspirant you can rely on

Nobody likes a stinky running buddy. Anti-perspirants are designed to keep you smelling fresh, so don’t be shy to use them. Technological advancements have brought about specially developed products with amazing properties. adidas Climacool Anti-perspirant, for example, is powered with active fresh capsules that are triggered by movement to keep you fresh throughout the day. As you move, contact and friction will trigger these capsules to burst and give you an explosion of freshness. Spray it on before your workout, and push yourself as hard as you can! Because the harder you go, the more capsules are burst, releasing freshness continuously throughout your workout. You can set your mind on reaching your workout goals without having to worry about staying fresh!

3. Drink smart

Drinking the right beverage while exercising is very important to keep you well hydrated. The right balance of electrolytes and hydration is the key to optimising your performance when you work out. In fact, you should aim to hydrate yourself before, during and after your workout. Popping a can of ice cold soda or beer may be a good idea to cool down at the beach on a hot summer’s day, but it is definitely not a good way to hydrate yourself after running; in fact, it will dehydrate you further. Another drink to avoid is coffee. Although athletes are known to take coffee before exercising, it is generally not a good idea to do so, since it has a diuretic effect. If you are looking to hydrate yourself but you find plain water boring, some alternatives include unsweetened coconut water and sports drinks. Feel free to grab a freshly squeezed juice on your way back home after you are done with your workout.

4. Hit the shower

Nothing feels better than jumping in the shower after a hot day out. Don’t you wish you this feeling could last longer? Well we’ve got good news: adidas Climacool Shower Gel has a lasting cooling effect that will carry on for hours after bathing. Take a shower with adidas Climacool Shower Gel before your workout to help you stay fresh when you exercise. Packed with fresh capsules, it is guaranteed to give you an instant refreshing charge as you work out. After your workout, head to the showers with the trusty adidas Climacool Shower Gel in hand. These capsules will be activated throughout the rest of your day by contact or friction, breaking to release a refreshing fragrance, keeping you feeling fresh all day long. Blending notes of lemon, mint and lavender for men; and citrus and floral blends for women, Climacool maximises the fresh experience!

5. Air-Conditioning

Use common sense – if the heat is intolerable, hit the gym instead. Utilize and enjoy the air conditioning as you keep on pounding the treadmill!

PS. Some say having an ice-cream helps, but we won’t comment on that!

Make the climacool routine yours!

Today, one year after the launch of climacool anti-perspirant, adidas introduces climacool shower gel and creates a complete climacool routine to help you keep going all day long. With the deodorant in roll on and spray formats and a groundbreaking shower gel now available in stores island-wide, there are no more excuses for not feeling or looking fresh, even under the most demanding circumstances!

Special offer: ‘Buy 1 Get 1 Free’ From 1 to 31 October 2016

Pain vs Brain

By

Joey

-

September 30, 2016

Your brain automatically tells you to retract your finger when you touch a hot kettle. It also tells you that you should probably retreat if you see a dog growling at you. These are all good and well and situations where your brain protects you from the dangers you face. But how about when it screams at you to stop pushing yourself during your workouts?

I’m sure you have heard the phrase “No Pain, No Gain”. To a certain extent, this rings true especially when it comes to keeping your body fit. How many times have we been so tempted to just stop our painful workout and walk away? For myself, so many, many times. But in such situations, even when our brain yells for us to quit it, we don’t because we know that if we can break through that hurdle, we will be on our way to success.

At times, your brain will insist you are experiencing an overload and ignite headaches and sores throughout to make you stop so that it can be at peace. You can trick your brain into thinking you have stopped whatever exercise you are doing but slowing down (don’t stop), and taking it easy for awhile. The aches will eventually pass and you can resume your intensity. You may not be able to go on for too long after that but at least, you didn’t stop when your brain told you to.

This is not to say that we should ignore the warning signals from our brain. While there are times you know that it is okay to push on, you should also always be conscious about what your brain is telling you. If your body feels like it’s going to crash and your brain is also screaming that you should stop, for real, please stop. When it comes to the functionality of our bodies, we need to know when to stop to prevent any kind of damage that may affect us in the long run. There have been too many cases of sports people not heading their bodies’ and brains’ cries to stop or slow down and they have landed themselves in pitiable situations.

At the end of the day, although pushing through your pain is commendable, you should also listen to what your brain tells you. Decide for yourself whether it makes sense to go on or to stop. Your brain will always be working with you in terms of pain control so be aware of both and do what you need to do.

Meet Team NRG Ambassadors: Daphne Ong, Gary Peh and Debbie Peck

By

Team JustRunLah!

-

September 29, 2016

Team NRG is a special team of runners representing NRG energy in Singapore. Today, we are happy to introduce you to three of the ambassadors. Check out their fascinating stories and find out more about how NRG Energy patches has helped them in their running journey.

Name: Daphne Ong

I work in the Finance department of an IT company. My work schedule is demanding during the month end financial closing periods. I believe in working hard and play hard. Together with my family, play hard involves engaging in different forms of sports as such running, swimming, cycling, sport climbing and yoga.

RUNNING HISTORY: Running has been a key form of my regular exercise for over the past decade. I have also participated in numerous races since 2005. Such races ranged from 5km to half marathons 21km, full marathon and also trail races.

I stayed in the northern side of Singapore and realised that I had many neighbours who liked running alot. Hence In 2012, a few of us decided to set up a running interest group.We called ourselves Yishun Runners.

Our group has grown to about 40 members.We have running enthusiasts from all ages and walks of life. This has given me more motivation and fulfilment in my passion for running.

For the past 2 years,I also joined the Team Pink Apple pacing team.Joining this group of voluntary pacers has given me a whole new experience to running.

As a pacer, I am able to meet more people in the running community, promote running as a sport for healthy living.

I am also able to motivate other runners to achieve their goals in races. Picking up more skills such as formation of pacing team, maintaining pace, looking out for safety etc. has helped me to be a better runner and add a whole new dimension to running.

HOW NRG HAS HELPED ME: Before using NRG energy patches, I have always relied on hydration drinks and energy gels to maintain my energy levels during long distance races.

With NRG patches, it has reduced my dependency on these energy supplements. NRG has also helped me to maintain my ‘freshness’ during long distance training runs and races and it’s effective in providing the boost during the end part of the run or overcoming obstacles such as slopes.

Having used NRG patches for the past one year, it has also helped me recover faster after races, or hard training. It also gives me an extra boost during long and tiring days.

Finally, I am very happy and proud to say that NRG has played a part in enabling me to achieve a new PB in my recent AHM 21km race. I am pleased that NRG has worked very well for me so far.

Name: Gary Peh

I am an educator in a secondary school. As an Ambassador for Team NRG, I keep fit and active by training with SAFRA Yishun Running Club about 2 to 3 times per week while doing cross-training, swimming and tabata on alternate days. About a year ago,I joined Team Pink Apple as one of their Pacers.

RUNNING HISTORY: Since early 2016, our Team NRG and me have participated together in most local competitive races. As for me,I have been running for more than 10 years and have taken part in local and overseas events as well.

Running overseas races as compared to local races gave you a totally new perspective that you can build on to your continued passion for running. Also as a trainer,I encouraged my running club members to add variety to their own training program.

HOW NRG ENERGY PATCHES HELPED ME: Having completed the Dec 2015 Singapore Standchart Full marathon,February 2016 Hong Kong Standchart full marathon, I decided to embarked on my 3rd Full Marathon- Yokohama Marathon. It was no easy feat and I knew it isn’t going to be anything easier given minor injuries sustained at my ITBS.

Through disciplined conditioning and core strengthening in my recovery stage, I recovered but lacked the necessary mileage. Having used NRG patches before, I knew it will help to boost my energy level further and alertness throughout the race.

The route consist of undulating slopes approximately from 20km to 30km and a final ‘killer’ bridge at the last 2.195km. These made the leg muscles work even harder and higher possibility of cramps.

I was greatly affected at the 20km mark onwards. My ITBS came back to haunt me followed by shin splint. However, the placements of NRG patches at my abductors and chest was a life saver. I was still able to continue on at a comfortable pace !!!

I felt very fresh after completion of the Yokohama full marathon and I even managed to clock below 5 hrs given the adverse conditions that happened during the race.

Thank you NRG!!! If it works for me, it works for you.

Name: Debbie Peck

I work in the financial advisory services industry.

RUNNING HISTORY: I run about 3 to 4 times per week. I joined Ben Swee’s group for core training and I also happened to be a voluntary pacer with Team Pink Apple.Since 2007,I have taken part in local and overseas races.
Besides running on road, I also like trail running. Running trail as compared to road allow me to escape the rush and hectic work life.

HOW NRG ENERGY PATCHES HELPED ME: I used a lot of NRG energy patches for my ulramarathons for both local and foreign events as well as for my own trainings.

One example was the Bedok Ultra Marathon and Pocari Run which was a back to back event for me.It was my second time taking part in the Bedok Ultra Marathon.For this event,all runners have to complete at least 12 loops around the Bedok reservoir within a cut off time of 12 hours.

It was really a mind and body endurance test as this Bedok Reservior ultramarathon involved running consecutive loops around it . I started putting 2 pcs of NRG patch at the start of my run to boost my energy level.

After completing 6 loops, I have to complete the rest before 3pm as I still have to go for Pocari 10km run which starts around 5 pm in the evening To further boost my energy, I put on another 2 pcs of NRG patch to complete my unfinished distance. Without much tiredness, I finished on time. After refreshing myself, I managed to continue my 10 km Pocari Run with another 2 pcs of NRG patch and completed the run within 1 hour 18 mins with slow and steady pace.

Greatly appreciated what NRG has done on me. Come on and try it out and you will love it.

Why Warming Up The Wrong Way Is Bad For You

By

Andrew Cheong

-

September 28, 2016

Many group runs are sprouting up all over Singapore. I worry when I watch people get together for that mandatory selfie and immediately start their run, some speeding off at a competitive pace within seconds. These people could end up hurting themselves and getting injured – simply because they did not warm up correctly.

Why warm up?

“I don’t have time to spare, it’s boring or I don’t think it’s necessary” – these are the usual reasons why runners skip the warm up. Most runners hold a sedentary job, sitting behind a desk, or hunched over a keyboard all day. The warm up prepares the body for exercise. It is essential to help your body transit from a sedentary ‘office’ mode to ‘sports mode’.

Muscle fibre activation

Our muscles comprise of fibres much like an elastic band. They store potential energy that can be unleashed when we contract or extend them. When running, these muscle fibres and tendons are stretched and undergo lots of strain. A warm up will reduce the risk of muscles and tendon injuries.

Warming up also increases blood flow and raises muscle temperature. Muscle and body actions are controlled by chemical reactions that work best at an optimum temperature achieved with a good warm up.

Improving your range of motion

Warm up that involves movement reduces ‘viscosity’ or that stiff feeling before you start your run. Don’t believe me? Try a good stretch when you get out of bed. I guarantee you will feel much better with a maximum stretch (range of motion).

Neuromuscular activation

By going through the stretching movements prior to running, your brain and nerves are ‘rehearsing’ the muscles to produce the same motion. It’s like a pre-game team prep talk, getting all your body parts ready for action. Your co-ordination and reaction times will be vastly improved after a warm up.

There are a few other reasons why a warm up is good for you not covered in this article but I hope you are convinced so far. But there is one more important thing – the wrong warm up could actually be bad for you!

The difference between dynamic and static stretching

Everyone that does a warm up always includes some form of stretching. Did you know there is at least six different types? For example, static stretching is where you hold a stretched position of a joint or muscle in a fixed position (hence the word static) while dynamic stretching involves moving through a full range of motion but without bouncing in and out of that range. A classic static stretch is the standing ‘touch your toes’ action. The dynamic equivalent of that would be standing and doing a straight leg forward swing.
Always remember to do static stretching only *after* a workout and NOT before. Dynamic stretching is for pre-workouts. Here is why.

Static stretches makes your muscles go to sleep

Static stretching can put a muscle (specifically the muscle’s Golgi tendon organ) into a state of relaxation and it will reduce their power and strength (1), exactly the opposite of what you want before a workout or a race! Dynamic stretching on the other hand, will improve power and agility (2) plus all the warm up related benefits listed earlier.

The recommended 5-step warm up routine with dynamic stretching

Start with a whole body warm up movement – either jog for at least 10 minutes, if there are time and space constraints, do a series of calisthenics that includes running on the spot, alternate high knee lifts and jumping jacks
After the jog, stride 50m and alternate that with a 50m jog, do this at least three times.
Include a few simple running drills – for distance runners, I recommend knee-ankle lifts, butt kicks, straight leg bounds and various Skips
Some Light body weight exercises – full squats, push ups, side lunges
Round off with Dynamic stretching

Now you are ready for your workout or run!

For those who are interested to explore besides the two types above, you can do further reading on Ballistic, PNF (Proprioceptive Neuromuscular Facilitation) and Isometric stretching – some of these stretches are highly recommended and others to be avoided.

References

1. FOWLES, J. et al. (2000) Reduced strength after passive stretch of the human plantarﬂexors. Journal of Applied Physiology, 89, p. 1179–1188

2. Young, Warren B. PhD; Behm, David G. PhD ( 2002) Should Static Stretching Be Used During a Warm-Up for Strength and Power Activities?

3. MCMILLIAN, DANNY J.; MOORE, JOSEF H.; HATLER, BRIAN S.; TAYLOR, DEAN C. (2006) Dynamic vs Static-Stretching Warm Up : The Effect on Power and Agility Performance

Life is More Exciting When You Exercise

By

Joey

-

September 27, 2016

Those who don’t exercise don’t know how much rewards you can reap from doing so. And I’m not just talking about you looking good and feeling good. While that may be the push for many people to get active, exercising can also bring you closer to like-minded people and lots of exciting activities that you may not have known of; Until now.

Exercising alone can get a little lonely sometimes and motivation may dwindle after a while if there is no one who shares the same passion as you egging you on. This is possibly the reason why so many running groups have been formed in Singapore over the years and depending on where is most convenient for you, you can easily find one to be a part of. Running in a group can ensure you get the push you need to continue doing so and at the same time, you get to meet new people and have lots of fun.

And instead of feeling drained all the time every day, exercising regularly keeps your heart and blood pumping, giving you a rush of adrenaline and energy that cannot be accomplished even with the strongest form of RedBull. It keeps you on your feet and alert all day and gives you the brightness of mind to get things done efficiently and well. And you know what else is good about being this way? You exercise even more because of your energy level spike by moving around more often and always being on the go.

When your energy levels and enthusiasm for the sport are on an all-time high, you will naturally look around for more challenging and exciting things to do. For runners, there are several races and trails all over the world to explore if you have already conquered all the ones in your country. Here is a bucket list of the best marathons for you to choose. Running straight trails may be something you do every day so signing yourself up for a mountain trail run or even a desert one (if you are adventurous enough!), may be a solution to take you out of your comfort zone and bring some anticipation to your workout regime. Challenges are boundless and there are runs all over that perhaps even the most seasoned of runners will still feel a great sense of accomplishment if they ever attempted it.

Of course, life isn’t and shouldn’t always be about exercise. Just like working, we need to switch it up a little every now and then and look at other aspects of the activity to keep us going. Fancy that new sports bra or that purple striped compression pants? Go get it! There’s absolutely nothing wrong with wanting to look good while you exercise. Just look at tennis star Serena Williams! The fashionista never fails to amaze with her flamboyant outfits when she gets on the competition ground.

5 Free Slots for Kiulu Adventure Challenge 2016

By

Team JustRunLah!

-

September 27, 2016

Come join Kiulu Adventure Challenge and explore the hidden gem of Kiulu on the 4th of December 2016! The Kiulu Adventure Challenge is a unique way to experience all the wonders that Kiulu has to offer. From running through scenic rural landscape, past hanging bridges to cycling along the banks of Kiulu River and finally water rafting down Kiulu River. Even better, bring your family and friends along too and let them have a taste of Kiulu! There will be loads of fun activities such as zip-lining and tagal fish feeding for them to enjoy.

Win A Free Slot!

Great news for JustRunLah! readers. We are happy to be giving away five (5) free slots! Fill in the form below to take part in the contest!

The contest has closed, thank you for taking part!

Race Review: ASICS City Relay Singapore 2016 [HM] (by Rebekah Ong)

By

Rebekah Ong

-

September 26, 2016

Super fast are the words that immediately come to my mind when I think or hear the word relay! Yesterday (25.09.2016) was my first time joining a relay run event! The ASICS City Relay Singapore to be exact! There were around 3000 runners gathered at the Singapore Sports hub gathered for this event! It was a really well organised and super fun event and my team gave their 100% to running their best!

There are two categories for this run event which was the Marathon and Half Marathon. Each runner from a four person team will complete a total of either 10.5km (2 laps of 5.25km) or 5.25km. My team, Speedy4, consisted of my brother, Joshua (2nd runner), Jennifer (1st runner), Cheng Yee (4th runner) and me (3rd runner) and we chose the Half Marathon category. This was the best option for us as we all knew we would all average about 1/2 an hour per person. 1/2 an hour is not a long wait, in fact time past really fast which was good, no long in between breaks!!

Here are some of the things which I enjoyed from The ASICS City Relay Singapore:

Fantastic organisation – The organisers (IRONMAN Endurance Asia Pte. Ltd.) did a fantastic job by making sure that everything ran smoothly from race start, to changing of runners to race end. Punctual flag-off timing. They had the changing pens labelled properly and volunteers standing by to announce the runners number if they could not find their team mates. Sufficient notice were given to participants to head down into the holding pens. No signs of over crowding just really smooth transition. One of the highlights was the fireworks when the first runners were flagged off! This was the first time I saw fireworks used for flag-off and it was really cool! What a sight! Too bad I didn’t have a photo of it.

Well planned race route – We started and ended at the Singapore Sports Hub. This was my first time running this route which took me past the underground Sports Hub carpark which had really cool colourful led lightings setup which made it exciting running in the dark for the first 300m, slowly leading you out around the Singapore Sports hub and it’s surroundings. The water points were well positioned along the route and offered Pocari Sweat drinks and ice cold water! The route was slightly challenging route with a few slopes in between, the toughest being the underground tunnel near Kallang Riverside Park. There was no congestion at all along the routes, making it a really enjoyable run. There were also cheer leaders somewhere along the 4 km mark cheering the participants on and giving them that extra push.

Fun activities at race village – The race site had many fun photo booths where runners can have their photos to remember this run event. There were altogether 3 photo booths, the most I’ve seen at a run event and all with different backdrops. There was a Bubble Bump area where participants can experience that sport! I’m not that adventurous and didn’t to go try it and plus I was already tried out from the run. DJ Victoria was spinning cool beats too at the race village and I definitely enjoyed it. Good music always makes an event more enjoyable. There were also LED robots at the race village for cool photo opportunities!

Cool Race Relay slap band & Medal – As this was my first relay, it was my first time that I saw a relay slap band which is like the baton that you pass to the next runner! This snap band actually lights ups and it looks super cool in the dark. When you are waiting at the transition area, you can see the blinking lights and you immediately know that a runner is approach and you keep a lookout! The finisher medal was also something that you wouldn’t expect from a normal run event, since this was a relay race, the medal for the team were all interconnected to form a medallion. Love the unique design of each piece and it’s really pretty!

Immediate Results – One of the things which I hate the most for run events is waiting for the official results. For this run event, there was live tracking and the official results was made available like immediately! Super impressed with it! To add, their race certificate was really nicely designed too. As for statistics, the ones provided were clear and and easy to understand.

Fantastic Positive Competitive Vibes – Somehow or rather during a relay, the energy seems more charged! Participants were rarely seen walking compared to other races! The competitive edge could be seen while running. That definitely gave me the motivation to push on! Another reason was that you did not want your next runner to be waiting super long! These two reason were enough to keep me moving!

Fun Instagram contests – These are always interesting because the organisers didn’t forget those participants not competing for any of the race categories grand prizes. This year they had best baton and best dressed teams. Not too sure that I would dress up for a run event as I may not be able to run it but still it sounded fun to have these contest running along sides. Congrats to the teams that won.

Cool Lights and Social Media Display on the huge display boards – So the organisers got participants to Instagram and hashtag their pictures. If they got picked up, they would be displayed on on of the big screen within the stadium. The Sports hub had really cool light features and check out my first feature image! The event’s name was display on the top of the roof of the stadium!

Overall, my team and I enjoyed this race! We gave it our best and will definitely have fond memories of our first relay event! My brother was still raving about this event during our dinner conversation and he was saying that he would want to join it again next year because it was a really fun and super well organised events! I couldn’t agree more with him! There was really nothing to fault for this event! This is really a first for me!

Till my next write-up! Let’s all stay #LeanStrongAgeDefiant!

Race Review: OCC 3 Ten Run 2016 [10km] (by Lingderella)

By

Lingderella

-

September 25, 2016

Thank you JustRunLah! Though I was given a slot from JustRunLah! to register for a team of 4 for Asics Relay that is also happening at about the same day same time, I decided to go to OCC 3 Ten Run instead though many of my running friends are running the Asics Relay. Though its possible, but I’m not that hardcore enough to run OCC 3 Ten run then rush down to run Asics Relay 😅 I registered for the OCC 3 Ten Run as I have won the race slot from Facebook contest! 😊 I’m rarely lucky to win stuff and I need more luck in life too 😁

Decided to run OCC 3 Ten Run instead of Asics Relay is also because the venue is just 5 to 10 minutes walk from home 😆 Think it is the second OCC Golf Course run ever. Can’t remember how come I didn’t sign up for the run the first time it held last year but isn’t it also interesting and unique because its running on a Golf Course, which is out of the norm unlike running in sports hub, ECP or the CBD area? 😁

It’s my only running event in September. I’m cutting down on running events unless I really want to run it. Need to save up to get a pole to install in my room. Pole is getting tough and feel like giving up but I’ve already come this far, shouldn’t give up like this. So I choose the option that I should get a pole and practice more. Can’t believe that a freaking pole with a brand and made of chrome will cost $500 😑 But I’ll rather be safe and get an authentic pole than break any part of me then feel sorry.

My friend came over and put her bag and we walk to the race venue together and went directly to the start pent. It is a small running event and there isn’t a lot of runners and the flag off is on time, flagging us off by the MP of Nee Soon South, Dr Lee Bee Wah. Overall, I’m a happy resident in Nee Soon South 😁 She is always so smiley, very nice and supportive, manage to get a photo with her 😊

Though I’ve already expected that it is gonna be a lot of slopes and it’s a hilly course as we are running on a golf course but I’m seriously having a great time chatting with my friend, YiJing that I don’t feel any up slopes at all. Destiny and fate can just appear out of no where when you least expect it to. Really happy for her as it’s just beautiful like a fairytale 😍

As YiJing seldom run, we were going very slow that people who walk may also be faster than us 😅 But we are just happily chatting and updating each other with what’s going on with our lives and of course we stop very frequently to take photos when we spot a nice view! 😆

It was funny at first because I was telling YiJing about what is printed on the back of the event shirt, “Singapore’s First Night Golf Course Run!” Shouldn’t it be considered as evening run since it’s 6pm at the time of flag off? 😅 Or last year it’s a night run because this should be the second year? 😅 But we were really going so slow that we took 1hr45mins to complete the 10km run and by the time we complete the run its already dark to be considered as a night run 😆

Although sometimes it is still quite hot and sunny at 6 plus in the evening but today is a perfect day to for running! Although at the beginning the sky is threatening a little that it may rain but luckily the weather is perfectly fine. There’s wind and I don’t feel hot and humid at all 😊

There is only 2 hydration points at about 3km and 5km but somehow maybe it’s either I’m in a good mood or its a free run for me or think my expectations on running events is getting lower because I don’t really mind anymore with the water not being cold and we were just given plain water and no isotonic drink at all. Since I don’t really drink a lot of water when I run so it’s ok for me but maybe not for other runners. I survived last time running a half marathon distance from Yishun to Punggol just drinking from one of the water cooler from Punggol waterway what 😂

Overall, I really enjoyed the run because the scenery is beautiful, with the well taken care of green grass patches, seeing the reservoir and the ponds in the golf course 😊 It’s just therapeutic 😊

Golf is never my sport, and I knew nothing about it except Tiger Wood scandal and the objective of the sport is to get the golf ball into the hole. It also seems like a “atas” sport. Though saw some “interesting unknown golf related stuff” along the running route but didn’t find out more. Other than playing golf once when my primary school brought us to, think I’ve only played golf with my nephews with their toys that is made suitable for 3 years old 😂

The volunteers are all very supportive and cheer us along the way especially the volunteers at the last 500m to the finish line, telling YiJing and me just keep going it’s only 500m left. The first thing I asked them is: Still got ice cream or not? And they cheered even louder for us to run for the ice cream 😆

Luckily by the time we end our run there’s still some ice cream left and the lucky draw prizes is good, YiJing is lucky that she got a prize from the lucky draw 😁

It’s a run that I think I will go again because no other than the reason that it’s so near home and the beautiful therapeutic scenery it offers 😊 Think it’s as hilly comparable to MacRitchie Reservoir 😆

MYR 10.00 OFF Pink Ribbon Run 2016

By

Team JustRunLah!

-

September 22, 2016

Come show some love for the people who’ve won the battle against Breast Cancer but not forgetting those whom we’ve lost at the Pink Ribbon Run 2016. Organized in conjunction with MAKNA (National Cancer Council), the objective of this run is to raise the awareness of the importance of early detection and how this can save lives.

There will be a free clinical examination – come get yourselves examined. Bring your loved ones to get them checked out as well! Sign up and show up on the 12th November 2016!

Save With JustRunLah!

Great news – JustRunLah! readers can now enjoy a special discount of MYR 10 for any race category! Use promo code: MALAYSIA16 during check-out to claim the special price.

What are you waiting for? Register Now!

Race Review: My Half Marathon in Blackmores Sydney Marathon Festival 2016!

By

Yvonne Siew

-

September 22, 2016

16^thSeptember 2016 – I just had a 4D3N Runcation to Sydney, Australia with CTC Travel Group for one purpose – Blackmores Sydney Marathon Festival (SMF) 2016. I ran the half marathon and it gave me a totally different experience!

“It’s the most wonderful thing in the world. We ran to feel the city.”

Together with the tour, we went to the Race Pack Collection in Lower Town Hall, corner of George and Druitt Streets. It’s a small-scale Expo but packed with new nutrition products sampling and special discounts (especially on Blackmores supplements). Because it’s conveniently located, we managed to spend our spare time at the iconic Queen Victoria Building (QVB) and did a little pre-race shopping before heading to our accommodation – the Rydges Hotel.

Queen Victor Building, just located opposite of the REPC.

Race Day – The best time of the year to do a marathon (or any distance) in Sydney with the cooling temperature that is neither too cold nor too windy for a Southeast Asian. Up early on the Sunday, I just wore a running singlet and skirts and still feeling okay! We traveled to the race site with the tour pre-arranged coach for HM 6am flag-off. There was also free train service for the SMF runners.

If you ask me “How’s the race?”, the pictures I snapped during the run tells it all. It’s indeed a good course and weather for another Personal Best attempt, and with plenty aid stations located in almost every 2km. But we made numerous stops. Especially when we were running past the iconic landmarks like Sydney Harbour Bridge and the Sydney Opera House, these are the attractions of my dreams! Stunned that I had made it here to run this course. There won’t be another chance to stand in the middle of the Sydney Harbour Bridge if not running the SMF. The view looked so infinite, so inspiring.

Finishing line – Finishing time isn’t a concern here, I forgot to stop my Garmin watch when the race ended. Because the Sydney Opera House was just in front of us and we were busily taking our finisher photos with the medals.

“Some Little Things” for the runner who is going to Sydney Marathon Festival 2017

All-you-can-eat buffet at Pizza Autentico

Strawberry watermelon cake at Blackstar Pastry

Get running gears at Birkenhead Point Outlet Centre

Billy Kwong’s dumplings at Carraigeworks Farmer Market

Macadamia Pancake at Pancake On The Rocks

“And, as I have learned, running is a privilege and a gift, so I can explore Sydney from a runner’s view.”

The R-word

By

Ranjetta

-

September 21, 2016

One fine day three years ago, my friend and I decided to treat ourselves to a full body spa and massage session, charged at an exceedingly low rate, thanks to an online deal.

As we reached the centre, we were greeted politely by the attendant of the establishment, who proceeded to note down our personal details. We were then led to our treatments.

As soon as we completed the session, the attendant sat us down at a table in front of the centre, already loaded with two cups of steaming green tea and some packs of commercially-produced cookies and cakes. She began to entice us with a number of deals offered by the company at low prices.

“……treatments are also good for those who exercise”. She paused briefly, and then asked, “Do you ladies exercise?”

“I do occasionally, but she is a runner,” said my friend, pointing in my direction.

The manager turned to me with an expression of complete horror.

“Ayo! Why are you running? That is the worst exercise you can ever do! Don’t you know how running damages your knees?! Why don’t you hike? I hike every weekend, and I think it is a better workout than running………..”

I remember phasing out of the conversation that day, as I slowly sipped the hot green tea. I started analysing why I ended up getting berated each time I mentioned the R-word. I have been relatively injury-free since I began my foray into running, with no major adverse afflictions. So why, oh why?

But that was a long time ago, when I was younger and was still susceptible to the opinions of others. I now listen to what people say, but I take their words with a pinch of salt, and do my own homework online and with doctors and professional runners before coming to any conclusion.

There are some friendly and well-intentioned opinions that were scrubbed and imprinted into my memory, never to be forgotten, and always brought out as emergency entertainment material:

“Only those endowed with small assets are able to run.”

“Time spent in running is best spent looking for a spouse.”

“Time spent in running is best spent studying and working.”

“Running makes ladies look like boys, muscles and all.”

“Ladies should not run too late, especially after 7pm.”

“Gravity is every woman’s enemy, especially if they run.”

Well. There is just no pleasing some people.

Peroneal Tendonitis: Causes, Prevention and More

By

Georgina Callaghan

-

September 21, 2016

Running is fantastic! Building strength and motivating us to keep pushing forward, but it can be detrimental.

Every initial contact in your gait cycle is a potential Injury as 2-3 times the normal ground reaction force is exerted on your landing foot. Peroneal tendonitis is one of those injuries which can cause pain and dysfunction, and can linger for months with no resolution even with rest. Leaving it untreated can lead to weak ankles, recurrent ankle sprains, and surgical repair.

What is the Peroneal Tendon?

There are two peroneal tendons running along the outer border of the ankle and foot: the peroneus longus and peroneus brevis.

What can go wrong?

The function of the peroneal tendons are to help stabilize the ankle, and to evert and plantarflex the foot. They are important during the final stage of toe-off.

In terms of acute injuries along the area of the peroneal tendons, runners may suffer tendonitis, tendon tear or rupture, fracture to the 5th metatarsal bone, and dislocation or subluxation of the peroneals from the peroneal groove. These injuries often associated with disruption to the anterior talofibular and calcaneofibular ligaments of the ankle.

Chronic injuries are generally overuse injuries strongly associated with a person’s biomechanics and include longitudinal tendon tears, recurrent tendon subluxation, tendon scarring and thickening, progressively worsening arthritis and weak ankles.

The causes of peroneal problems are:

• Over-exertion and over-training
• Incorrect running technique
• Inadequate stretching or weak stabilizer muscle groups
• Lateral foot collapse allowing overload on the outer portion of your feet

However, the most common cause of Peroneal injury is when a runner inverts the foot (normally while landing) and quickly experiencing an ankle inversion sprain, but many runners run through this until the pain kicks in. Neglecting the injury would cause a compensated gait pattern that will affect other parts of your body as you adjust to functioning with an injured limb.

Runners should perform immediate treatment to reduce the pain and damaged tissue:

• Rest – focus on another body area while training, allowing this one to recover
• Check for bruising – bruising may indicate a rupture or tear; it’s best to seek treatment promptly
• Ice compression therapy – 10 minutes up to 4 times a day
• Immobilize – elastic tape (in case it swells), or a cast boot for severe cases, for at least 2-3 weeks
• Gentle stretching – for rehab after acute injury resolution, invert the foot pulling the peroneals gently
• Gentle massage – for rehab after acute injury resolution, increases blood flow to the area of injury
• Footwear change – for preventing injury recurrence, ensure your shoes are not supinating your feet

If the pain persists or continues to recur, please see a specialist. They will be looking to rule out underlying problems such as undiagnosed fractures and tears and to check your biomechanics (gait) for any aggravating factors and compensatory mechanisms.

Podiatrists can help using the following modalities (and more):

• Biomechanical assessment and diagnostic investigation
• Sports taping
• Myofascial release
• Daily activity modification advice
• Ultrasound therapy
• Compression Sleeves
• Orthotics and shoe modifications

Please remember that the pain may not actually be due to a peroneal tendon injury. It could be due to some other cause, and should be properly evaluated.

Prevention is key for such problems with your ankle.

A few tips to avoid getting down with Peroneal Tendonitis include:

• Increase mileage and intensity cautiously
• Run on level surfaces
• Wear proper running shoes and have them fitted
• Stretch your muscles and release tension through sports massage
• Strengthen your body through cross-training; vary your workout regimes
• Ensure your running style is suitable for your body and muscle strength
• See a specialist if you experience foot or ankle pain, injury, weakness or recurrent problems

Runcation in Malaysia: 3 Races You Should Not Miss

By

Yvonne Siew

-

September 20, 2016

Mountain trails, countryside, sloppy tracks, even riverside paths – Malaysia has it all and is definitely can be your next destination. But knowing which race to go is the great challenge and that’s why we summarize 3 races you should not miss in Malaysia!

Kuching Marathon

Kuching Marathon (KM) is an annual event which brings runners from all over the world to the beautiful city of Kuching, Sarawak. Surrounded by a subtle yet rich cultural heritage and pristine beauty, KM is well known as of the most multicultural marathon events in the region which offer runners the perfect occasion to enjoy the tranquility and unique character of Kuching! There are four categories for you to pick: 42km, 21km, 10km and 5km.

kuchingmarathon2016map — Kuching Marathon 2016 Course Map.

The remarkable course brings runners through Kuching’s picturesque Waterfront, the Fort, Astana, the cat statues, Tua Pek Kong, the iconic building – the DUN, and of course some vibrant villages where folks come out in droves to cheer you on with “kompangs”, a well-known traditional musical instrument among the Malay people. KM 2016 was just over (on 14 August), get yourself ready to run the cat city in 2017!

The Most Beautiful Trail (TMBT)

The Most Beautiful Trail (TMBT) is a Sabah trail race for everyone! This event features 12km and 30km categories catering for adventurous trail runners, as well as the extreme 50km and 100km ultra trail marathon catering for experienced, seasoned trail runners.

100k-route-map-tmbt — TMBT 2016 100km Course Map.

The course takes runners from the native villages at the foothills on the western side of Mount Kinabalu and around the base of Mount Kinabalu towards the Southern side of the foothills of Mount Kinabalu and then on to the South-Eastern ridges of Mount Kinabalu to finish In the village of Kundasang. The routes are beautiful but challenging and you will have the opportunity to pass through remote, beautiful village, across ancient hanging bridges and across raging rivers and through plantations. Good news if you are collecting UTMB points! In its 2016 edition on 29 October, the TMBT 100km and 50km categories are UTMB qualification races for UTMB 2017 with 3 points for 100km category and 1 point for 50km category. Find out more details before the registration ends!

IRONMAN MALAYSIA

Who says one need to travel few hundred miles to take part in one IRONMAN race? You can actually claim your IRONMAN finisher in Malaysia! And even better, take a truly Malaysian cultural journey through the tropical, hilly and demanding terrain.

iroman-malaysia — Photo Credit: World Triathlon Corporation (WTC)

This year, there’s one IRONMAN 70.3 held at Putrajaya on 3 April and the event attracted thousands of pro triathletes to compete. If you missed that, look out the upcoming IRONMAN Malaysia at Langkawi on 12 November 2016 because the registration opens till 30 September!

Want to go but missed the race this year?

Stay tuned with JustRunLah! up-to-date interactive calendar of running events in Malaysia.

Looking for more destinations?

Ashley Liew Wins WorldClass International Fair Play Award

By

Mel

-

September 19, 2016

Applauded for his great act of sportsmanship is Singaporean Marathoner – Ashley Liew! During the SEA games Singapore back in 2015, the lead pack of runners missed a U-turn, and Ashley found himself in the lead on the way to a podium finish. But instead of capitalizing on this advantage, he slowed down and waited for his fellow competitors to catch up.

‘Ashley Liew has made us, Singaporeans, proud!’ – Former FA Minister K. Shanmugam

With his very commendable act of sportsmanship, he effectively gave up his shot at a medal finish which was within grasp. His act of righteousness has been the talk of the town and his heart of gold has been recognized by the International Fairplay Committee.

Ashley Liew will join the likes of Olympians Abbey D’Agostino and Nikki Hamblin in being awarded the Pierre de Coubertin World Fair Play Trophy in the category of ‘Act of Fair Play‘. Ashley has displayed exemplary sportsmanship, truly deserving this prestigious award. His honest act has definitely struck a chord with all sports people.

AS MANY HAD INSPIRED HIM, HIS ACT TOO WILL INSPIRE MANY.

Photo Credit: Channel NewsAsia

Race Review: Orange Ribbon Run 2016 [10km] (by KenJoe)

By

KenJoe

-

September 19, 2016

The Orange Ribbon Run/Walk was held on 10th September, a Saturday late afternoon. There were both the 10 km and 5 km competitive runs and a 3.5 km walk. I signed up for the 10 km race. Another running buddy Chia (SY) also signed up and we arranged to meet to start the race together.

The race is organized by OnePeople.sg, which is the leading advocate for multi-racialism – the voice and main resource centre on race relations in Singapore. Each year, the Orange Ribbon Run/Walk provided an opportunity for everyone to express shared values and make a stand against racism. This is a worthy cause in my view. My first exposure to multi-racialism was in an assembly talk held when I was in primary school ! And I believed the speaker referred then to the strong need for cooperation/understanding amongst the different races in Singapore. Yes, it was ‘serious’ in those days – early 70s. And the vivid image was given by the reference to the 4 hands holding wrists at the back of the ten dollar currency note then (I have not seen this note in circulation these days !).

Photo Credit : Remembering Singapore. Wordpress

A week before that, the race pack collection was a breeze as there was just myself at the mall somehow. But a couple of minutes later, a few folks joined in.

On actual day, I took the MRT to Bayfront station and was early. I deposited the bag and visited the toilet cubicle without any time pressure. I saw only a small group of runners about half an hour before the start time. Besides my friend, I didn’t see anyone familiar till much later when we spotted one of the F1 runners. The surprise announcement was that as we were celebrating the Mid Autumn Festival soon, each finisher would be given a piece of mooncake from Old Chang Kee, besides the finisher medal ! That was a pleasant gesture.

My friend and I (Photo Credit : Chia SY)

The route itself was a loop back and in my opinion, one of the toughest. We had to tackle the dreaded Marina Barrage slope twice because of the loop. After the start, I tried to chase after the wrong pace group and slowed down near the 4th km, and my friend had already overtaken me and finished way ahead. The pacers’ balloons were all orange color to reflect the theme, I suppose, so you have to look at the prints for the right group to pace with. Still, it would have been nice to use different colors to denote the different paces. The sun was rather brutal too, a sentiment shared by my friend and another new-found, FB running friend who had also joined the race (Chris) although I didn’t realize it till after the race when he had commented on my post.

On finishing the race, each runner collected a finisher medal and a bottle of water (and of course the mooncake). The hydration stations were adequate, about 2 km apart or so, but we would have appreciated energy drinks in at least one station due to the weather and route.

Still, I enjoyed the race for its ‘simplicity’ and it took about 4 days to get the race results online (but there was a public holiday in between). All in, about 6000 folks turned up for all the categories that day despite the hot afternoon. There was about 350 participants for the 10 km race itself. So till the next race, run safe and run happy ! And congrats to Chris (and other running readers) who had gone on to finish his New Blackmores Sydney Half Marathon in a very good time despite his injuries. (When would I save enough and train enough to go for an overseas race ? !)

(Photo Credits are due to Runcapture, RaceAgainstRacism, Remembering Singapore and Chia SY)

Bali Marathon

Jakarta Marathon

Bromo Tengger Semeru 100 Ultra

Sounds exciting? And you do not want to miss the race?

1. H2O is your best friend

2. An anti-perspirant you can rely on

3. Drink smart

4. Hit the shower

5. Air-Conditioning

Make the climacool routine yours!

Name: Daphne Ong

Name: Gary Peh

Name: Debbie Peck

Why warm up?

Muscle fibre activation

Improving your range of motion

Neuromuscular activation

The difference between dynamic and static stretching

Static stretches makes your muscles go to sleep

Now you are ready for your workout or run!

1. FOWLES, J. et al. (2000) Reduced strength after passive stretch of the human plantarﬂexors. Journal of Applied Physiology, 89, p. 1179–1188

2. Young, Warren B. PhD; Behm, David G. PhD ( 2002) Should Static Stretching Be Used During a Warm-Up for Strength and Power Activities?

3. MCMILLIAN, DANNY J.; MOORE, JOSEF H.; HATLER, BRIAN S.; TAYLOR, DEAN C. (2006) Dynamic vs Static-Stretching Warm Up : The Effect on Power and Agility Performance

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“Some Little Things” for the runner who is going to Sydney Marathon Festival 2017

What is the Peroneal Tendon?

What can go wrong?

Prevention is key for such problems with your ankle.

Kuching Marathon

The Most Beautiful Trail (TMBT)

IRONMAN MALAYSIA

Want to go but missed the race this year?

1. H₂O is your best friend