Just Run Lah! - Singapore's online running community | JustRunLah! - Part 129
 

Race Review: Great Eastern Women’s Run 2016 [HM] (by Lingderella)

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LOL! Why didn’t I learn ballet when I was still a kid? At first I didn’t want to run a half marathon in tutu as I thought will be quite “irritating” to run 21km in it but I survived a half marathon in a tutu perfectly fine ? About a week or more before the race day, I tried on the tutu for the first time my entire life, and I think it really look super cute and started to be a little narcissistic in front of the mirror.

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Then I asked Justina and Sabrina to wear tutu with me to the run on the race day and at first I thought they wouldn’t want to but they are ok to wear it ?

img_2487Took the shuttle bus there and reached The race venue very early at 4.15am. So after baggage deposit I head directly to the start pen with Sabrina and Justina. Baggage deposit and baggage collection is great as have no queues at all at least for me ? The elites category were flag off a few minutes later than the actual 5.15am and the rest of us were flag off about five minutes after that. The prizes for the podium winners are always good for these type of big races. First prize for the elite open category is USD8000! Wow! And congrats to Jasmine for coming in first in the closed elite category! Speaking of which now then I remember the first time I met her is also in GEWR. It’s last year when we were both walking to catch the shuttle bus to the race venue and started talking. So race day morning, met Jasmine at the bus stop again also taking the shuttle bus to the race venue, she said my shoe tag is different from hers, but there’s no shoe tag for timing only race bib, it’s the shoe tag for Newton Challenge I have yet to remove ? Yup, only the elites category have shoe tag for timing.

Before the flag off, the emcee was saying something like this is a all female run, so ladies will feel comfortable with no men around to see how sweaty we are. But I love my sweat and I think ladies who sweat are way much hotter than those who don’t sweat at all. I’ve known ladies who don’t “exercise” at all. Anyway, just a additional information on something I read a few weeks back that doing house chores is not considered as exercising. Details I forgotten but sorry ladies, doing house chores is not exercising. And all along I am also very ok with races with men and some more sometimes got eye candy around to ogle at. LOL! ? But this time the guys are so sweet to be around to show support to their mum, wife, girlfriend, someone special but not girlfriend (now then I know some people can have relationships that can be so complicated) and simply friend.

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Like I’m cheered up a lot and really happy to see Eugene somewhere before 10km at a hydration point when I just went to the toilet earlier on because of a tummy upset, not just my tummy is upset I’m upset too that my tummy is upset ?

The route of the half marathon is the usual route same as many of the other runs which I think Organisers really can’t do much changes to make the route more interesting because Singapore is just so small ? And the 100 Plus available at the hydration points is really cold! Love it! And maybe because it’s a all ladies run, I noticed the hydration points are so much “cleaner” than those runs with men. Meow, not trying to imply amything ? But there is really lesser cups thrown on the floor, most ladies will throw their cups properly at the hydration points.

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Photo Credits: Yi Heng

img_2543 I didn’t go to explore the race village at all after the run but just took some photos around and leave for breakfast after that as I’m too slow and Sabrina and Justina have already waited really quite some time for me. As Justina and Sabrina is so much faster than many runners, it’s really fun for them at the race village to take photos at the photo booth and enjoy the food like ice cream and yogurt available for the runners as there is no queue because most runners are still running ?

img_2566 This is really a bad run for me, did my slowest half marathon ever. I should have Did Not Show instead as I am still recovering from flu and cough but I thought it’s not serious enough for me to do poorly but I was wrong. Just after a few km into the run I start to feel a little giddy and started walking or maybe it’s just that my mental strength is too weak.

Somehow the more you look forward or have expectations to some things, the more disappointed you will get when the goal is not reached. Was actually looking forward to this run since months ago and I actually hope I could get a PB because Newton Challenge gave me hope that I can do it. It’s really ok as I think I did what I could and there is always other upcoming runs.

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I just hope nobody will think that I look very unfriendly today because I’m literally “dying” during the run. Turns out that I’m very smiley in the photos at least. I’m struggling to finish the run and I feel like I was drifting myself to the finish line and now I really wonder how did I manage to finish the run. But I did. Still a bad run is not the end of the world ?

[More than 1 week before race]

Woohoo! The long awaited largest women’s run in Asia is finally here again! ? There’s the Princess Dash, 5km, 10km and half marathon category and I participated in the half marathon. Though the Princess Dash category have nothing to do with me, but its part of why I like this run too, after the little Princesses complete the run they get a finisher tiara! So cute right! ? It’s actually also quite meaningful as we can support by donating to the Breast Cancer Foundation and Women’s Health Research and Education Fund and also get a tutu. I don’t think I will wear the tutu and run a half marathon, can be quite hardcore so maybe save the tutu for any future fun runs that I may join, it should be quite cute to wear a tutu and run lah! ? Because its a run commissioned by Great Eastern, its good that we have free insurance covered on the race day as a part of the runner’s entitlement but hope that everyone can stay safe and no need to use the insurance for any claims. What I like best is the official apparels is Adidas again! ? But why is race tee and not race singlet? ? Or improvised, like YOLO Run, since this is a all ladies run, they can gives sports bra right? Imagine how nice it would be if we were given a Adidas sports bra as an entitlement instead! ? It will be good if we were given the option to choose whether we want a race tee or race singlet or let us vote about it at least, just like what Sundown Marathon is doing now is great, let us vote for the design of medal and race singlet ?? And LUCKILy, Compressport is the official Compression but the event tee is not Compressport but Adidas. I do not have any issues with Compressport just that I really have like A LOT of their race singlets already ? And honestly speaking before I started participating in running events just slightly more than a year ago I’ve really never heard of Compressport ? Anyway speaking of brand, how come there isn’t any more Nike run or Adidas run? Heard that few years back there is? Hope the running organisers will consider bringing these runs back. Maybe in future like 10000 years later there may also even be LV run, Coach run, Hermes run and etc? ?

Thank you Justina for helping me to collect the race pack! ? But turns out no matter what I still need to go to the REPC venue to collect the tutu because it was not given together in my race pack. The venue for REPC is at Marina Square and luckily I have a meeting there on Saturday so its not a trip purposely just to go all the way to Marina Square just to collect the tutu. And thank you Sabrina for accompanying me and friends really have some sort of “vibe” of attraction, coincidently we met Justina there and of course must take picturea together at their photo booth for the instant photo ?

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The next day, the last day of REPC was just nice the day of Newton Challenge. The race venue is just nearby so after the run and having our breakfast at Marina Square’s Starbucks, we went and take photos together again at the photo booth but this time is with July and Sabrina ?

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Nowadays many of the running events have photo booths available during the race day and during REPC, I always like these photo booths, they always have cute props uniquely made for the event and the photos can be kept as memories ? And they are really efficient, the soft copies of the pictures we’ve taken at the photo booth is uploaded into albums in their Facebook page, made available to us in just a few days. Really appreciate that! ?

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It’s one of the runs with many freebies given in the race pack. And all the stuff is put inside the sling bag, the sling bag is also quite nice actually and I’m happy to receive it rather than getting the usual drawstring bag or a plastic bag from the other runs ?

When it Rains

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The weather in Penang has not been conducive towards outdoor activities in the last few weeks. Thunderstorms and scary winds were a persistent feature in the daily lives of Penangites, peppered occasionally by blissful sunny day and clear skies.

My usual running spots at the Butterworth Outer Ring Road beach trail and the Universiti Sains Malaysia’s (USM) Minden field had been inundated with water, with the former receiving water from both the high tides and the skies.

I became an expert weather hunter overnight: I grabbed any lapse in the showers to lace up my shoes for any kind of run, depending on the immediate weather condition, rather than the target workouts for the day. I ran on the pavements and sidewalks of my hostel block and on the asphalt roads of the campus and the highway at my hometown to make up for the loss in mileage.

Everything was somewhat on track, with the exception of the long run.

I usually perform all my long runs on grass or soft ground to protect my knees. The current weather turned all fields into mudfests. I have a compulsive dislike for immersing my running shoes in mud. Wet shoes I can tolerate, but never muddy ones.

Skipping my long runs is out of the question, as I am currently training for the 2016 ASICS Penang Bridge International Marathon. So one day, with a heavy heart, I decided to perform a long run at the USM stadium’s track.

The track was teeming with people as I arrived at the track. Coaches, protégés, students and outsiders were all making speedy circumambulations along the loops of the track, either by walking or running. My goal of the day was to run for one hour and 40 minutes.

An acquaintance made his way towards me as I placed my water and isotonic drink at the side of the track. We exchanged greetings and pleasantries, and he asked my plan for the day.

“Hey I just finished my long run too! I did 40 loops around the track in one hour and 30 minutes,” he exclaimed with pride on his face, as I laid out my workout plan.

He then took his leave, and bade me farewell. As I began my run on the outermost loop of the track, my mind betrayed me by asking if I was able to match his pace and distance within the same period.

And so I ran in the twilight, losing all feelings and thoughts, and focusing solely on my form and breathing. Halfway through the workout, an opportunist silently selected me as his pacer, to which I had no choice but to acquiesce to. We both trudged the outer 453-metre loop of the track together, using our footsteps and shadows as a guide to pace and maintain a distance from each other.

When I completed the long run, I saw that I had completed 41 laps within the time that I set for myself. A wave of disappointment crashed in my mind before I caught myself, and to my horror, I found myself assigning an excuse for the “slow” time: my friend is a guy, hence the quicker time.

As I walked back to my hostel that night, I could not help but to reminisce my past life, and all the miles that I have ran in the last four years. I realised that a common denominator in all my activities is that I have never allowed a single excuse to stop me from doing anything in life. Heck, I went out of my way to do a long run on a hard surface as rain is not an excuse to not run. I paced another man, and completed my goal of the day: a long run in the stipulated time.

Why should I undermine myself now?

Featured image: A closeup of sneakers after the Tough Mudder event at Raceway Park on October 20, 2012 in Englishtown, New Jersey. (Photo by Bruce Bennett/Getty Images)

Race Review: Great Eastern Women’s Run 2016 [5 KM] (by Rebekah Ong)

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Great Eastern Women’s Run (GEWR) is an annual run event which caters to female runners of all levels. It is one of the few ALL women run events in Singapore. I have joined the previous editions of the GEWR in 2013 and 2015 and enjoyed every moment of it.

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[2015 GEWR fun moments and memories]

This year is the 11th GEWR event in Singapore and I signed up for the 5km category. Race day is always electric and I’ll write about that in a bit. Below are some of the things that attract me  to join this run event year after year:

runtolivegreat[Photo courtesy from Great Eastern Womens Run Website] Meaningful #RuntoLiveGreat Program – As with other years, this year is no different, the #RuntoLiveGreat Program is in its third year. Its main aim is to help first time runners to take their first step towards healthier and better living. What’s also interesting about this program is that its participant will receive an GEWR exclusive ‘#RuntoLiveGreat’ starter kit and a customised exercise plan. GEWR also organise various lead up training sessions which eventually will help them complete their run on race day.

Too bad I’m not a first time participant to GEWR and most of my friends have participated in this event before, but nonetheless, it is a good concept and it’s definitely a good stepping stone for first timers. Even if I don’t join this program, normal participants can still sign up for the various lead up run activities like kickboxing, training run sessions, cooking class etc. for a small fee.

Awesome Race Goodie Pack – This year race pack design is super cute! It’s a small sling shoe bag filled with goodies from the various sponsors! Check out my photo below! Now who wouldn’t be enticed!?

The only feedback that I have about this year race pack is the design of the race tee. It is really similar to last year memento tee with a few design tweeks like the 3 stripes at the top instead of the side and the material more breathable to allow air to flow through easier.

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Don a Tutu for a good cause – There’s also a charity factor for the GEWR. This year the GEWR is privileged to support the Breast Cancer Foundation and Women’s Health Research and Education Fund. Participants can pledge a minimum donation of S$5 and receive a tutu. Participants are encouraged to wear their tutu on race day to support the charity of their choice and there are contests with attractive prizes to be won for the top 10 Most Creative Tutus. I did this last year but this year I did not.

Fun & Interesting Race Pack Collection – Though I had the help of my friend to collect my race pack on  my behalf, she told me that there were lots of photo booths with props and you can get your photo printed, every participant were given a sunflower, lots of vendors were there promoting their stuff etc. Most importantly, the queues moved fast and race packs were given out in a systematic manner.

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There were also Facebook Contest being held in conjunction at the REPC for the participants who were collecting their race packs. These contest help make things more interesting! I gotta give the organiser for promoting this run event really well on social media platforms.

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[Photo courtesy from Great Eastern Womens Run Facebook Account]

RACE DAY

I met my friends at City Hall MRT station and walked over to the float! We had all decided to meet by 06:45 hrs as that would give us ample time to walk to the race site and take photos around the race area. My friend, Cheng Yee & I had decided that we would not wear this year event tee but instead, we would wear our recently purchased “Don’t Quit”  tee just for the fun of it.  Being ladies, we just love the “matchy matchy” look  🙂

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PRE-RACE

When we arrived at the race site, we were surprised to see sooo many ladies out in full force for this event! We could also see the gorgeous sunrise that is happening in the distance. We took photos around the area before using the toilets and depositing our bags. There were ample portable toilets around so there were no snaking queues or long waiting time. Bag deposit and retrieval was fast and efficient.

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My group proceeded to the START pen area which was situated near the Singapore Flyer. We had to ask one of the volunteers there as we were not too sure where the START point would be. One feedback that I have would be for the organisers to place signage to guide the participants to the START pen area. Yes there was a map that showed us the layout of where the START & FINISH points are but signages help better with facilitation of direction.

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One thing I liked about what the organisers did before the race start was placing a hydration point near the START Pen. This is helpful as sometimes you do feel thirsty and want to get a drink before starting.

RACE START

As mentioned earlier, this year, I signed up for the 5km category and the flag-off was at 07:30 hrs. We only managed to get flagged off in the 3rd wave but thankfully the weather was not hot which made the workout nice.

The route was a familiar but challenging one.  We ran past the F1 pit building towards Nicoll Highway, u-turned back via the Kallang Basin, passing the F1 pit building again before crossing the FINISH line. The difficult part was after Nicoll Highway somewhere after the 2km mark, there were these tunnels which had a very steep gradient which I had to scale not once but twice!! I could already feel myself getting tiring out and had to walk a bit before picking up my pace again. Distance markers were sufficient making it for us to know how long more we had left.

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[Photo courtesy from Great Eastern Womens Run Website]

Hydration points were sufficiently place along the route but they were really packed with runners trying to get a drink. I guess maybe the length of the stations were not as long as other events. My friends CY & Kalsom said that they had to wait for sometime before getting their drinks as the drinks were not poured fast enough.

POST RACE

I managed to finish the race in  35 mins (Unofficial Timing). Collection of after race entitlements were good which included a can of 100 Plus, F&N Ice Mountain Sparkling Water infused with Grapefruit, banana and not forgetting my finishers medal! The collection area was very well-organised and clearly labelled so that participants know which lane to follow after they have crossed the FINISH line.

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After I’ve collected my runner entitlements, I headed out to wait for my friends, it was really crowded. After everyone had returned, we had decided to check out the race site to check out the activities that were going on there. There were lots of vendors selling various products and offering some freebies like drinks, ice-cream etc. to entice the participants. There was also a mass Zumba session happening for the ladies. It was a very vibrant race village, just a tad too crowded.

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Overall. I had a fun time at this year GEWR! It was super organised and well executed! Big thanks to the organisers on doing a fantastic job! I’m definitely looking forward to next years event and who knows I might actually sign up to do my first 21km then. Super love this year 21km Finishers Tee but till then, great job ladies!!! Congrats on finishing your race regardless which category! Let’s all #LearnToLiveGreat & #LearnToFeelGreat!

The ‘Running’ Word Cloud – Results

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A few weeks ago, we asked you a simple question:

What are the first words that come to your mind when you think about running?

We collected a total of 1,950 words (738 of which were uniquely different) coming from 875 users. We drew all words after weighing their size* by frequency to make our own word cloud, which we are happy to share with you in two different formats:

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* Note that for the purposes of drawing within the outlining shape, sizing has been slighly adjusted.

The most popular words were “Health / Healthy”, “Sweat”, “Pace / Speed” and “Fun”, and the frequency distribution is shown below:

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If you are interested in more statistics, check out the survey we did last year about Singapore’s Running Scene.

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6 Ways Running Improves Your Health and Wellness

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Everyone knows the good that running regularly can do to you. And it really doesn’t matter when you run and where you run. As long as you are moving your feet and doing it at least 3 to 4 times weekly, you are in good shape.

Besides it being relatively a cheap sport (cheap because you don’t have to pay for a gym membership or exercise classes), it can also be done any time and any where you like. So then what are the health benefits of running?

1. Keeps your heart and lungs strong

When you run, you work your entire body and your heart and lungs are pushed to its limits. You ensure that your arteries are kept unblocked and your stamina is improved as your heart learns to pump more blood faster around your body and your lungs are able to hold out for longer distances.

2. You lose weight

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Photo credit: 123RF.com

Obviously, if you run regularly, you start losing the fat in the entirety of your body. If you have noticed, runners are usually a very slim bunch. The longer the distance you cover in one run, the more calpries you burn and the better you will look physically.

3. Your bowels work better

As much as consuming lots of fibre works well for your regular bowel movements, running also somehow does the trick. When your body is constantly being worked out rather strenuously, it regulates everything function in our body, including our intestines and thus our bowels. This is very crucial for weight loss and also the general health of our body.

4. Better appetite

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It sounds oxymoronic to say that you will have better appetite and yet still lose weight (sounds like a dream for anyone!), but running really does this to you. You will be able to eat better and also develop a taste for food that is healthy and good for you. Surprising, but true.

5. Reduced stress and tension

Many people run at the end of the day to rid themselves of the stresses of the busy work day. This will also aid in better sleep which will result in more energy to start the new day afresh. Stress and anxiety are often at the root of many illnesses, so minimizing these goes a long way in improving your overall health and wellness long term.

6. Your skin and hair will glow

Credit: 123RF.com
Photo credit: 123RF.com

Healthy skin, nails, and hair are another good thing that comes from regularly running. When you sweat, you detox the nasty stuff from your body and because of that, you will glow physically. Nothing beats having a svelte figure complete with clear skin, beautiful nails and hair, especially when you are going on a date or a night out.

Philippines Host International Sport Pedagogy Conference

PHILIPPINE SPORTS will receive a major shot in the arm with the staging of the 2016 International Conference on Sport Pedagogy, Health and Wellness this coming November 18 to 20 at the Celebrity Sports Plaza in Quezon City and at the nearby University of the Philippines-Diliman.  The event is made possible by the Sport Management Council of the Philippines (SportPhil) and present by MILO.

A total of 27 international and Filipino experts are scheduled to deliver lectures throughout the conference coupled with 63 research presentations and culminating with practical applications on the final day.  “This conference has been planned for the last four years in order for our local educators to learn the latest developments in their field right here instead of going abroad,” said Dean Ronualdo Dizer of the UP College of Human Kinetics.

For her part, SportPhil founder Geraldine Go-Bernardo looks forward to teaching the teachers.  “We want PE to be just as important as the other subjects in the curriculum,” said Go-Bernardo, herself a former member of the national Dragon Boat team.

The conference has drawn the support of the Philippine Sports Commission, Department of Health, Department of Tourism and the Commission on Higher Education. The recent media launch was hosted by Wolfgang’s Steakhouse at Resorts World of Raymond Magdaluyo, who aside from running restaurants in an active multisport athlete and organizers triathlons, duathlons and similar events.

The PSC was represented by Atty.Carlo Abarquez who lauded the organizers as the conference will go a long way in their grassroots sports programs.  Chairman William “Butch” Ramirez will personally attend the conference accompanied by 50 national coaches.

MILO Sports Executive Robbie de Vera recalled their “One Child, One Sport” campaign launched in 2014 making the conference very timely.  “Up to this day, we continue to advocate that active children are active learners,” said de Vera of the continuing campaign.

For online registration and more information and complete roster of speakers and presentations, please visit www.peplus.ph.  Social media users may also visit and like Official NCSP Facebook Page.

Top 8 Obstacle Racing Tips For Our Fellow Spartans

Are you ready for the Spartan Revolution? Only an hour’s ride away from Singapore, Bintan Island is the ideal getaway for you and your family. With its picture-perfect beachfront, it’s no wonder why it’s a favourite among holiday go-ers. Come get your #beastmodeon and complete your #roadtotrifecta this 19th and 20th November 2016. Bring your family along to spectate this epic race. It’s going to be the run-cation of the year – Spartan Bintan Beast!

Here are our 8 tips to help you get ready for your big day! Bear in mind to master the burpees. If you aren’t already aware of the rules of the game, you’ve got to drop down and hammer out 30 burpees for every obstacle you fail. Failing 5 obstacles means a gruesome 150 burpees! You need upperbody strength for almost everything – monkey bars, walls, hercules hoist! Crunch out those pushups and pullups! And in case you haven’t notice, you’re going to be running quite a distance – for the beast a half marathon. Do not forget to train your endurance – do interval training! Fuel yourself well to make sure you have enough energy to get yourself to the finish line. Sometimes, brute strength is not enough. Master the wall scaling and rope climbing techniques! Gear up, buddy up, challenge yourself, and have fun!

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10% OFF Spartan Beast Bintan 2016

Spartan Beast runner, enjoy 10% OFF – Use promo code: BEASTJRL2016 during check-out to enjoy the discount.

20% OFF Spartan Sprint Bintan 2016

Do you want to do the Spartan Sprint instead? We are happy to provide all JustRunLah! subscribers with a discount of 20%! Use promo code: JRLSPRINT2016 during check-out to claim the special price.

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How To Make Running A Habit

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You’ve done it! You finally started running. Now, it’s the next step, making running a habit. Here are steps to make this sport a lifestyle and not be one of those one-timers.

1. Evaluate your commitment level and schedule availability.

Set the important priorities and those that you can forego for running. Know how much time do you have to run.

2. Schedule your runs.

Before each week, plan the days and time of your runs. I suggest doing it at least 3 times a week, preferably with rest days in between.

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3. Make this a routine for at least 3 months.

Consistency is most important and studies shows that it takes 66 days for a behavior to become a habit. Make it 90 days.

4. Find time for make up runs.

If you missed a scheduled run, make sure you replace it immediately. Foregoing even 1 run leads to a bad habit. Next thing you know, you’ve already missed a week.

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5. Enjoy!

Running is a repititive sport so losing fun will come. Make sure you enjoy the journey and find ways to motivate yourself. Treat yourself, run with friends, make a diary, share your stories or use social media. Anything that would make run more.

Running Legends

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Unlike basketball, in which the best players are glorified and known around the world, the greatest runners haven’t really captivated beyond their sport. But it doesn’t mean that this sport lacked great and historical athletes. For runners, both rookies or a veterans, it pays to know about the people who have have done marvelous things for this sport. Here are 10 running legends to add to your knowledge and make you a running nerd.

* This is not a ranking of the greatest runners. This will only include middle and long distance runners so you won’t see Carl Lewis and Usain Bolt as I consider sprinting a different discipline.

1. Roger Bannister – The first person to do a mile in under 4 mins and owner of the most iconic running photo. The sub 4 has been broken several times, but the first remains one of the greatest accomplishments in history of sports as the feat was thought to be humanly impossible.

2. Sebastian Coe – The 1980 and 1984 Olympics gold medalist is now a British Politician who led London’s bid for the 2012 Olympics. He dominated middle distance running in the 1980s.

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3. Haile Gebrselasie – Considered by many as the greatest long distance runner of all time. The Euthopian legend captured the 1996 and 2000 10km Olympic gold medal on top of numerous world records. His spectacular come from behind win against rival Paul Tergat in the 2000 Olympics is one of best races ever. Today, he is into business with around 1,000 employees.

4. Billy Mills – His career achievements pale in comparison to others on this list, but his 1984 Olympic performance is one for the ages. His gold medal run is considered to be one of the greatest upset in Olympic history.

Billy Mills at Tokyo
Billy Mills at Tokyo

5. Pablo Nurmi – One of the first great runners who competed in the 1920s. Known as the “The Flying Finn”, he set multiple world records and won multiple Olympic gold medals. He lighted the torch in the 1952 Olympics, which was hosted by his country, Finland.

6. Pheidippides – The Greek messenger that ran 40km from Marathon to Athens to announce the Greek Victory. His journey is the inspiration for the modern sport, Marathon.

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7. Steve Prefontaine – Nike’s first endorser. The most popular American long distance runner of all time. Pre captured the imagination of America with his fearless running style with the 1972 olympics as the prime example. The Coose Bay, Oregon native’s impact is still felt today with running events like the Prefontaine classic; running shoes and movies paying homage to him.

Prefontaine quote just run lah

8. Mary Decker Slaney – Sports Illustrated’s Sportswoman in 1983. She was already running a 4:55 mile at age 13.

9. Joan Benoit Samuelson – The first Olympic Women’s Marathon champion in 1984 and winner of 2 Boston Marathon. Regarded as one of the finest female long distance runners in history. She continues to run until today.

10. Emil Zatopek – The forefather of what’s popularly known now as Interval training. He used to do multiple sprints with little rest in between and carries his wife on his back while training. The only runner to win a triple – 5k, 10k and 42k in the same Olympics.

Emil Zatopek
Emil Zatopek

How To Minimise Weight Gain As We Age

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Keeping in shape when we were teenagers was so easy. No matter how much we ate, it seemed like there was no way our bodies would ever get out of shape. Honestly, we thought it would last this way forever but sadly, age caught up with us and our metabolism started to dip like crazy.

Weight gain as we age is not uncommon. In fact, all of us have to experience it one way or another. You will realize that more effort is needed to keep ourselves in shape and you put on weight even if you have only consumed half of what used to be a small meal. A sad and cruel reality of life, but there are always ways to get around it.

One way is to control our diet.

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So many of us want to get back the body we had when we were younger but we have no idea how we can achieve it without consuming so little food, we lose consciousness. Controlling your diet does not mean eating tiny amounts of food and starving. It means watching the things you put in your mouth and being conscious of the amount of certain foods we eat. For example, if you are the type who needs some form of a dessert after a meal, you can opt for yoghurt or perhaps some high cacao chocolate instead of an ice-cream. Fast food should be a once in awhile kind of food and your diet will have to consist of more vegetables, fruits, grains and lean meat. There will be some sacrifices but it will be worth it.

A second way is to exercise regularly.

Adding life to your years, and years to your life.
Adding life to your years, and years to your life.

Remember how we used to be able to keep slim even after consuming McDonald’s three nights in a row and going to bed almost immediately? It’s not going to work anymore and you know it. So, another way we can maintain a healthy weight is keep to a regular exercise regime. Three to four times a week is a good number, for 30 to 45 minutes each time. It doesn’t matter whether you do yoga or kickboxing, all that matters is that you are working out and burning.

But while we eat clean and exercise, we have to keep in mind that we need to be healthy too. As we age, our bodies require different amounts of certain vitamins and minerals and we need to be conscious of that. Depriving your body of iron and calcium is going to wreck havoc in your bones and blood levels in the long run and you know what happens when your bones buckle? You have to stop exercising. And weight gain happens. We have to always be mindful of the fact that we are not getting any younger and give our body what it needs to function at its peak, regardless of our age.

3 Awesome Cycling Trails in Singapore You Need to Know

Doing kilometres along the same route every day can be boring. But as small as Singapore is, there is no need for route fatigue for cyclists here. Because of the growing number of people taking to their bikes in recent years, there have also been a few cycling routes that have popped up which promise nice scenery of flora and fauna and also fresh air amongst nature. Here are our 3 choices.

1. Kent Ridge Bike Trail

Photo credit: www.singaporemtb.com
Photo credit: www.singaporemtb.com

This trail lies along Pasir Panjang Road off South Buona Vista Road along Vigilante Drive. Maintained by the Ride Brothers community, this trail is considered one of the most challenging places to ride and has seen several improvements over the years. And if you are thinking it is just a bike trail, think again. Kent Ridge Bike Trail is a technically hardcore 2km+ loop of singletrack and a separate flowy and fun Super D line. It has also played host to the last Red Bull Dark Knights DH race in 2011. Watch out for that steep climb up Vigilante Drive though!

2. Chestnut Nature Park

Photo credit: www.nparks.gov.sg
Photo credit: www.nparks.gov.sg

According to Nparks, this park is apparently the first nature park in Singapore to have a separate mountain biking (1.6km) and hiking (2.1km) trail. But come end 2016, when Chestnut Nature Park (North) is completed, it will boast 6km and 5km of mountain biking and hiking trails respectively. For beginners who wish to try out this trail, you can do so as there will be varying levels of difficulty ranging from easy, moderately difficult, very difficult and extremely difficult. The current 1.6km mountain biking trail consists of sections that are mostly classified as moderately difficult, with one extremely difficult section so riders, ride at your own risk. At least until the easier section comes about end of this year.

3. Ketam Bike Trail

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Photo credit: https://twowheelsadventures.wordpress.com

Touted by Mountain Bike Association (Singapore) as a “glowing example” of how a proper Mountain Bike (or MTB for short) Trail should be done because of its proper riding flow and sustainability in mind, the Ketam trail lives up to its name. As Singapore’s first purpose built mountain biking trail located on an offshore island around a disused quarry, Ketam was conceptualized in 2003 and designed with IMBA standards in mind, with trailed rated in different colours and shapes (green circle, blue square, black diamond and double black diamond), to reflect varying difficulty levels to better guide and challenge cyclists. Built at a cost of $1m, the trail consists of 10km of MTB trails, with the main 5km plus loop being nice and flowy with some crazy climbs and dips.

Three-Peat For Wagdos In MILO-Davao

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DAVAO CITY – Sonny Wagdos scored a rare three-peat as he won the 40th MILO Marathon qualifying race held last Sunday (November 6) at the SM Lanang Premier.  This marks the third straight year that Wagdos topped the 21-kilometer race to determine the cast for the Philippines most prestigious footrace’s National Finals in Iloilo City this December 4.

Just like in the first two wins, Wagdos had to fend off the challenge of archrival Michale Jan Echalino to finish in 1:16:15.  Echalino finished runner-up again for the third straight time in 1:17:30 while Alan Arbois took Third Place in 1:19:40.

Newcomer Mae Barit ruled the Women’s Division in 1:51:45 but the youngster’s time was not enough to qualify her for the Nationals based on her age group.  Madelyn Carter settled for Second Place again for the third time in 1:53:16 followed by Olive Firmeza in 1:54:58 but the two veterans will proceed to the Nationals as Davao’s only female representatives.

A total of 46 other male runners earned tickets to Iloilo together with the podium finishers. Sunday’s race marked the last chance for runners get a spot in the Nationals.

Overseas runners who wish to join the 40th MILO Marathon can still catch up by sending a finishing time certification from any AIMS member race held after December 4, 2015 and proof of identity to [email protected] and wait for a confirmation and instructions on how to claim the free race kit.  All qualifiers through the 13 regional races this year are also instructed to confirm their participation in the Nationals by sending an SMS to +63 908 6927 indicating one’s full name and the city where one qualified.

Other Winners: Agustin Ychon and Diana Memoracion (10 kilometers), Daryl Mark Daban and Andrea Annabel Deguia (five kilometers) and Jayson Apostol and Arlene Jane Onso (three kilomters).

Heart Attacks: Signs You Should Not Ignore

Just because you are young does not eliminate you from the possibility of getting a heart attack. I felt the need to point that out first because many young people seem to like thinking that a heart attack is an “old person’s illness”. Unfortunately, in recent years, many cases of young, supposedly healthy folks have succumbed to this “old person’s illness” from overworking (both physical and mental), have occurred so there is really no reason to dismiss cardiac arrests as something that “won’t happen to you”.

The high number of heart attack occurrences happen because of our diets and very sedentary lifestyles with the ever advancing technology. Most of us spend our days in front of a computer for eight to 10 hours a day, and consume a calorie count that is just too much for our bodies to take. This, in turn, causes our arteries to be blocked with so much excess fat that our heart gives in and we start experiencing numbness and pain in our chest. Which leads me to the topic. What are the signs of an impending heart attack that we should not be ignoring?

1. Lightheadedness or sudden dizziness

If you feel yourself getting dizzy easily and/or suddenly, you need to get yourself to a doctor as soon as possible. Sometimes a fainting spell may not be as romantic as you see it to be on the big screens.

2. Pressure, tightness or squeezing sensation in your chest or arms

Sudden pressure, tightness or pain that hits your chest area or arms can be an indication of an impending heart attack. If you see anyone clutching their chest or a loved one telling you that they feel their chest tightening, you need to take heed and send them for a checkup immediately. Unless your numbness stamps from you lying on your arm for too long, don’t take the risk.

3. Fatigue

tired-runner

This doesn’t mean that whenever you feel overwhelmingly tired, it automatically means you may have a cardiac attack symptom. The sort of fatigue you should be concerned about will be the kind where it’s sudden and the drop is immense. It may feel like a sugar crash but a trip to the doctor is always best to make sure.

4. Shortness of breath

If you witness someone catching their breath out of the blue, you should be on the standby to bring that person to medical attention.

5. Cold sweat

Breaking out in cold sweat because you are nervous for an upcoming interview does not count. But if you break out in one for no apparent reason, there may be something wrong with your heart. Don’t delay and take yourself to the doctor immediately.

6. Nausea, indigestion, heartburn or stomach pain

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Even something as seemingly simple as this can be a sign of an oncoming heart attack. Although it doesn’t mean that it IS one every time you experience one of these symptoms, it’s always good to get a doctor’s expert advice.

Under any circumstances, listen to your body. If something doesn’t feel right, stop exercising and seek medical advise immediately.

Race Review: Yolo Run 2016 [5km] (by ‘red3’)

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It was with much anticipation I looked forward to the Yolo Run held at Gardens by the Bay East.

In my three years of running this was my first opportunity to run with my sister, Annie, in a local race.

Annie works out with a trainer six days a week but is a non-runner. She has read most of my racing blogs and as such gleaned an insight into my world of running.

This time I wanted her to be a part of my racing world so she could experience and truly understand what it’s all about: the endless hours of training, the early morning rises to attend a race, the acceptance or should I say accumulation of finisher medals and so on.

During her visit the Yolo Run (acronym for You Only Live Once) was the only race available. As part of their corporate social responsibility the race organisers partnered with Breast Reconstruction Awareness SG (BRAS), a non-profit organisation, to raise awareness and understanding of breast reconstruction choices and available resources for women. For every participant who ran shirtless on race day the Yolo organisers pledged to donate a sports bra to BRAS to aid in the recovery process of patients.

I thought this was an ideal race given that it is a topic close to Annie’s heart since she spent ten years in the intimate apparel industry where she often fitted women recovering from mastectomy or reconstruction. This is a very sensitive topic where many women are uncomfortable discussing their surgery nor being fitted for an appropriate bra.

Annie loved the idea and agreed to join me. She even started a running program to better prepare her legs and cardio for the task. I told her about the race pack and finisher medal and thought it would be great if she could take something home that she could keep to remember our joint running adventure together.

Unfortunately I was quite disappointed at the race pack collection when I was notified that finisher medals will not be handed out for the 5km category and I couldn’t have my sister return home with a piece of racing memorabilia. However, I can’t deny the race pack was beautifully presented with a custom made box that included a tee, race bib and custom printed sports top and a yoga mat upon finishing the race.

Come race day and we started with an easy bike ride down East Coast Park to the racing village. Seemed like quite a big event with some very long baggage drop-off lines and overcrowding. We found a spot to lock up our bikes and weaved our way into the start pen when it began raining lightly. The organisers requested us to leave the pen which had several hundred participants attempting to return to the race village and seek shelter. We were like a bunch of sheep shuffling our way out.

By the time we exited, the organisers recalled all 5km category back to the pen. Let’s just say it was quite chaotic and by the time we reached the start line we realised the category was already flagged-off. Given that we were sharing the path with the finishers coming in the opposite direction, the route was very busy and a large proportion of 5km racers were walking instead of running. It felt like a human obstacle course weaving in and out. As a result we found ourselves running some but mostly walking so we chose to enjoy each other’s company, absorbed the gorgeous Singaporean landscape and just celebrated participating in a race together.

As a regular racer with generally a great experience, I didn’t think much of the actual event. I appreciate the objective of raising awareness for a good cause but I would hope better logistical preparation such as: efficient baggage handling thereby reducing lengthy lines, faster processing at finishing line and a wider path for runners when there’s two way traffic that’s also shared with the public and cyclists thereby minimizing the bottle necks that occurred during this race.

On a last note, regardless of my personal thoughts about the event organisation, I was very happy to share my running world with my sister. Mostly satisfied we cycled off to Marina Cove for coffee, cake and breakfast.

Cheers

Treadmill …or Dreadmill?

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As much as we enjoy running, some of us totally abhor the idea of going on the treadmill in the gym. Although some of you may be saying that we can choose not to do so, sometimes, it is inevitable, especially when we engage in circuit training. One of the components is bound to be doing time on the treadmill and having to get through with it.

So, “Treadmill VS Dreadmill”: What is so good about the treadmill and why can it be the source of pure evil for some? Why do some runners hate it so much and some love it? If you are thinking that it’s just a treadmill and what huge arguments can come out of it, you will be surprised.

Treadmill

We all know what the treadmill is. Stationary running with options to train on different terrains in the comfort of a (usually), air-conditioned gym. Let’s face it, training on a treadmill takes away the fuss of having to find a route, avoiding slow walkers / joggers / prams / people on phones, and having to look out for traffic. You get to set your own pace, monitor your progress / heart beat / timing on one machine, and even get the company of other athletes around you. Seriously, what’s there not to love? Still, for those who prefer the outdoors and despise circulated air, well, no one’s stopping you from doing just that.

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Dreadmill

Those who perceive the treadmill as a dreadmill aren’t usually the ones who are looking at the recycled air and sweaty bodies around them. They are the ones who just dislike it, no reasons needed. To them, the treadmill is not a true indication of your running abilities and what is portrayed on the screens are not your real prowess on the dirt road. It’s a whole 30 to 45 minutes of pure monotony and doesn’t do anything to peak their excitement in the sport. While these are legit reasons, dreading the treadmill to this extent is a little…extreme.

Read also: 3 non-running workouts you can do on the treadmill

Exactly what is the deal with these two and how should we treating the innocent running machine? At the end of the day, I guess it all boils down to personal preference. We need to understand, though, that as much as we may adore or detest the treadmill, it will always come in handy someday, some way. And when that happens, perhaps, some minds will be changed to think otherwise.

Men’s Health Virtual Run 2016 – Race Whenever, Wherever You Like

The Men’s Health Virtual Run is a brand new concept that brings runners from all walks of life together to strive towards a common goal – clocking in 100,000 km in 2 months. The goal is to individually clock in 100km, and collectively hit the 100,000km mileage. Participants simply need to clock in the distance for the Virtual Run using their running devices – be it their daily routine runs or a race, making each run more meaningful and rewarding.

This inaugural first of its kind event kickstarts on 1st November 2016 and ends on 31st December 2016.

RUN YOUR OWN RACE. AT YOUR OWN PACE. AT YOUR OWN TIME.

female-runner-asian-beach-watch

Need Motivation? – We got your back!

This innovative event rewards participants with great prizes as they hit mini milestones. You will receive rewards as you accrue your mileage and achieve certain distances – 5km, 21km, 42km, 100km. Each level allows the runner to redeem various prizes from ASICS vouchers to Spa treatments, to golf packages and so much more.

Get your money’s worth – You do the math

The Sign Up Rewards are worth $128 and are given to each participant with no registration fee required. You can see how lucky you can get with over $15,000 worth of lucky draw prizes to be won. These perks definitely complement the slew of fun social media challenges that will help shape this event into a fun, exciting and purposeful one.

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What the Celebrity Runners have to say

Singaporean actor and host Allan Wu who is also a participant of Men’s Health Virtual Run, said: “The Men’s Health Virtual Run will be an exciting time for everyone to work together with one common goal of getting in better shape and fitness through running, so let’s get synced up and go!”

Jeri Chua, former magazine editor turned endurance athlete, said: “Every epic adventure starts with a single step.”

Jeri competed in several international ultra races including the Tor des Geants – a 330km race through the Italian Alps.

“When I run an ultra, there’s never a guarantee that I’ll finish, but it’s all about the journey, and what I learn along the way. 100km might seem impossible at first, but you’ll be surprised what you can achieve if you just keep moving. This challenge could be the start of a life-changing experience, so get out there and take that first step!”