Singapore National Marathon runners Mok Ying Ren (L) and Ashley Liew (R) at 27th SEA Games Myanmar
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.
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.
Runners at Orange Ribbon Race
Baggage Deposit
My friend and I (Photo Credit : Chia SY)
Start Line (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.
Extract from RaceAgainstRacism Website
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.
Photo Credit : Runcapture
Finisher Medal
Old Chang Kee’s mooncake
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)
It happens. No matter how ardent of a runner one can be, you may still run out of juice one fine day and decide that you will not be putting on your running shoes any longer. Whether it is because of work, family or other personal issues, it is very normal for runners to stop doing what seems like something they love doing suddenly or gradually.
If you are a runner who is starting to slow down or has already stopped running completely, here are some things you need to know that happens when everything comes to a standstill.
1. Your appetite will increase
It will seem that way but in actual fact, your appetite is the same as always. It was only because you were running so much that you had some liberty to be a little more gluttonous without putting on the extra pounds.
2. You start putting on weight
Obviously, because you are not exercising as much as you used to. Your body has no idea where to plonk the excess calories so it all goes to, surprise surprise, your tummy, thighs and everywhere else.
3. Lethargy sets in easily
Being worn out after a good workout and being lethargic are two entirely different things and should not be confused. Without the constant run, your body will switch off easier and you feel tired and out of sync faster too. This can happen even after you have had proper food and rest.
4. It gets hard to get back in the groove
Many runners who fall out of routine dream of putting on that pair of sports shoes again one fine day and get back on the running schedule again. But when most try, it is met with a level of difficulty that reminds us of how it was like when we first started running. Some may be more motivated to push through (which is the case, usually), but there will be some who will succumb to the pain and decide never again.
5. You get conscious of how you look physically
Does this point surprise you? Amazingly, even though many of us started off running to lose the pounds and get in shape, we don’t think about it until we stop and start looking a little frumpier each passing day. Our clothes start to get a little tighter and honestly, even if we don’t look as bad as how we first did, we start to notice every little bulge and centimeter that appears. Hopefully the extra bulges motivate you more than it discourages though.
If you trawl through the internet, you will find many different views on either one. Some runners will claim shorts are what they prefer while others swear by compression tights for other reasons. Then, there are those who say that compression tights are more suitable for professional runners and shorts are better for the beginners. Regardless of your preference, it seems that there are good reasons to prefer one over the other. Here are some points for you to ponder about if you are deciding between one.
1. Comfort
Personally, I prefer shorts over tights any time because of my sensitive skin that can only feel comfortable in cotton material. Tights make my skin itch badly after I take them off and no amount of scrubbing or scratching can ease it. However, taking into consideration that I am a leisure runner, tights may be a better option if you are someone who does 20 kilometres a day and participates in long distance runs many times a year. Go for full leg compression tights as those help to alleviate the soreness in your lower leg after an especially hard run. Sometimes, shorts can cause chaffing and keep riding up between your thighs which can be a big distraction. In our kind of weather, it is always recommended to keep dry and comfortable in whatever running apparel you choose.
2. Peak performance
When you are running, you want to be able to go the distance with as little distractions as possible. While shorts may be lighter and looser fitting, it may cause hindrances like riding up and getting stuck in places you don’t want it to. Compression tights allow for better and more fluid movement as it clings to your legs and lets you run without the worry of it moving to any other part of your body during the whole route. However, this is also highly dependent on how comfortable you are with tights and if you are one of those who still insists on wearing loose shorts during short or long runs.
3. Convenience
While most of us prefer to be free of any baggage when we run, there are those who have to bring along their house keys and mobile phones with them. Some have resorted to tying their keys to their wrists in a bracelet, sticking them into the mobile phone armband or even carrying a small haversack with them. These options are all viable, although in recent years, sports shorts have been developed with pockets that are rather cavernous and can be zipped up to prevent anything from spilling out when you run. It is highly impossible for tights to have pockets, much less ones that are big enough for your necessities.
At the end of the day, it all boils down to what you prefer. There are no outstanding objections or approvals to either one apparel and if you decide to choose one over the other for whatever reason, it’s really up to you.
Most of us find ourselves drenched in sweat after a good run. Some runners though, start to feel their sweat hurt their eyes, burn an open wound and sometimes even find white streaks on their faces, arms, legs and body which are called “cake sweat”. Basically what this means is that you are sweating salt and it is showing on your skin. This tends to happen to those who consume more water than salt in their diets.
Should this be of any concern you may ask? Absolutely not. However, the best way to counter this syndrome is to be generous with the amount of salt you intake. Not too much until you feel sick and cause your health any harm but enough to make your food taste better and keep the salt crystals forming on your skin after exercising at bay. Instead of water, you can also turn to energy drinks before, during and after your runs to keep your salt levels healthy.
And if you are wondering if consuming more salt will lead to a higher calorie intake, you cannot be more wrong. Salt does not contain calories, even though an overdose can not only kill your tastebuds but also your health in the long run. You don’t have to literally consume salt in its grainy form too. As much as you can add that to your food and even drinks, you can also get your salt intake from tomato juice, pickles and even chicken bouillon.
Photo Credit: Rebalance Life
It definitely does not make sense for runners to be consuming hot bowls of chicken soup while on a run so the next best alternative is isotonic drinks. These drinks contain enough salt to keep the body going while it releases the ones inside our body. After awhile, you will find that your sweat isn’t as salty and that you don’t feel the sting that comes from salt on the skin any longer.
Salt crystals on the skin as a result of sweating can also cause skin irritations in those who have sensitive skin. This is probably also a good reason for runners to pour water onto their skin after running to get rid of the excess salt and sweat and of course, feel fresh.
So go a little crazy on the salt and give your tastebuds a reward! Make sure you continue running to keep your salt levels in check though.
If you exercise often enough, you will realize that no matter how many times you do, you will always get muscle aches after each workout. It’s your body’s way of saying they need some TLC, Tender Loving Care, after letting you rough house them.
Without proper care, your muscle aches can cause you to miss out on training days because the soreness will take some time to dissipate. Leaving it as it is without any form of recovery method will also cause your body to slowly break down and not be able to repair itself properly after each exercise. Thus, it is imperative to do something to remedy your aches and sores and to thank your body for a job well done. Here are four effective ways to do so.
1. Cherry juice
It seems that the little fruit is not just big on flavour but also big on antioxidants. According to a 2010 study published in the Scandinavian Journal of Medicine and Science in Sports, antioxidant compounds found in tart cherries called anthocyanins are believed to be able to reduce inflammation. So the next time you pick up your bottle of post-recovery shake, try adding in some tart cherry juice for that extra boost to muscle recovery.
2. Ice
The next time you experience aches and sores after a workout, take a pack of ice from the freezer and apply it directly onto the affected area(s). As much as a hot shower will make us feel more relaxed, ice actually helps to prevent further muscle damage and speeds up the healing process. Wrap the bag of ice in a towel and leave it on the sore area for about 10 to 15 minutes to cool your body and ease the pain.
3. Deep heat gel
You can get these easily off any pharmacy counter and it works really well, especially for those who are constantly on the go and do not have a lot of time to take their post-recovery drinks or go for massages. Depending on how bad the pain is, you can decide how much of the gel you will like to apply on the affected area. However, do note that you have to rub it in to make it effective. The gel will provide a cool, tingling feeling which will numb your aches and sores for a period of time. Once the tingly feeling wears off, the pain will be magically gone too.
4. Massage
Runners adore massages! A full body session helps to keep us relaxed and also softens up our limbs and gets rid of any pain we may be experiencing in our muscles. Similar to a well-oiled machine, our body can perform better when it has been rubbed the right way.
Most of us have been on some form of a diet at least once in our lives, regardless of what the diet regime is for. Many desire to lose weight, some want to build up muscles and a few yearn for those extra kilogrammes to their frame. Whatever the goal may be, a major component of the process includes our diet. It is said that although 20 per cent of your final result is based on exercise, 80 per cent is dependent on the food you consume. So comes the big question. Does dieting work?
The answer is, of course. And it’s really not all about the amount of food you consume. What dieters need to take note of is the kind of food they consume instead. Here are some things you need to know to make sure your dieting process is successful.
1. Don’t starve yourself.
Many people have the misconception that if you don’t eat, you don’t put on weight. In reverse, your body actually will decide to store the fat for longer because it doesn’t know when the next food intake will be. The fat in our bodies is used to generate energy and also safeguard our organs and keep us warm. You will notice that your weight may either stay the same or even rise even though you are not putting food into your body.
2. Be mindful of the type of food you eat.
Consume more vegetables, fruits, lean meat and fibre to get your body system in good working order. Clean foods serve to detox your body and makes you feel lighter when you do your exercises too. It’s a win-win situation for those who want to lose weight.
3. Make sure you get all your necessary vitamins and minerals and keep hydrated.
Many times, in a bid to lose the pounds, some people forget to drink enough water or choose to eat foods that may cause a lack in certain kinds of vitamins that is required for our bodies to function properly. Do try and take supplements and drinks lots of water to ensure your body is working at its best and giving you the best feeling every single day.
4. Move whenever you can.
Be it an additional five to 10 minutes walk to work in the mornings or a slow walk home after, every move counts. If you feel that actually working out or jogging isn’t your thing, it is highly recommended to go for a 30 minutes walk around your neighbourhood or workplace (if you can afford the time), before dinner time as that is the best time to lose the pounds. If perseverance isn’t your best virtue, grab a buddy to join you!
5. Cut out as much alcohol and cigarettes as you can.
If possible, stop imbibing any of these. Cocktails can contain lots of hidden sugars and the alcohol will dehydrate your system of its necessary water content. Cigarettes introduce a whole lot of disgusting poison into your system like tar and nicotine which your body will have to work extra hard to get rid of. This not only tires and wears out your body and organs, but also gives you bad breath and body odour which is definitely not pleasant when you are dealing with others around you. Even though it is believed that smoking actually increases your metabolism because your heart rate increases, it is not the kind of diet anyone should desire to go through.
I had registered and intended to support last year’s edition of this race, though my plans were foiled by a painful bout of injury. This year’s edition came with the addition of new categories – notably the half-marathon. However, for my less adventurous self, the 10km was a pleasant option. Do look out for the font in italics as I highlight aspects of a race which I deem important in this attempt at an objective review 🙂
Race Category
As mentioned above, the 10km was my choice as it is one of my favourite events. Long enough to make the registering worthwhile, yet short enough to be taken as part of training and not be overly taxing. It was priced very affordably at $24 for Early-bird sign ups (or $28 beyond that period)!
The Race Precinct
Though
Though Race Entry Pack Collection was available on many occasions prior to race-day, I was only intending to collect my race pack on race-day itself (an option which organisers had kindly made available). I headed to the venue about 40 minutes before flag off for my category (10km) which was to be at 7.00am, though collecting took barely a minute due to the small scale of this race. Baggage depositservices and race pack collection was at Anchorvale Community Club, a stone’s throw away from the Start-point. No issues here and I enjoyed a fuss-free experience, including the adequate availability of restrooms.
The Race
Flag-off was prompt at 7.00am for the 10km category. It was a small field of participants, perhaps barely over a hundred runners, therefore congestion was definitely not an issue.
The race route would take participants around Sengkang Riverside Park and Sengkang Sports Centre, following the scenic PCN to Punggol Waterway Park before returning. The start and finishing points were not at the same location, though they were very close. Notable challenges had to be the hairpin turns at multiple occasions, often when turning onto bridges and even a pretty tight turn just metres from the finish. There were 3 hydration stations serving both water and isotonic hydration, though the first point came a little too late into the race at around the 5km mark.
Distance markers, albeit their small size, were placed at every kilometre. Though I did observe direction signs (somewhat inconspicuous) and volunteers directing runners, I understand that one speedy runner had run off-course, missing out on a podium finish. The route distance came out to be significantly shorter than the stated 10km however. Strava data (seen below) based on my Garmin FR15 measures it to be more than 500m short. It was otherwise a pleasant, partly-shaded route with no congestion.
It is of concern that some runners did report the presence of insect stings after running past a bridge at Sengkang East Way. When I ran past that portion of the route early into the race, I did hear buzzing noises in my ear though was not stung. I recognise that it must have been an unpleasant experience, though I do acknowledge the challenges in prevention of such an incident which is unlikely due to negligence on the organisers’ part. A Facebook post by organisers indicated that they did recce the route for the two weeks prior to the race, till the morning before the event. Thankfully, first aid was available to attend to runners’ concerns.
Post-Race
Thereafter, runners were handed a Finisher’s Medal, a banana and isotonic hydration. Sports massages were available for participants and of course, with the swimming complex nearby (time to spend some ActiveSG credits), I couldn’t resist a dip (after an initial rinse to get the perspiration off)!
The adorable Finisher’s medal.
I’ll conclude by mentioning that for the affordable price-tag and a simple community race, it’s certainly one worth experiencing! You may feel free to read more about my personal experience of this race here 🙂
You have been running for awhile and doing great. You are losing those pesky pounds, getting toned and feeling healthier. But then, suddenly, you hit a plateau. You want to do more but you just can’t seem to find the energy to do it. What’s happening? Is it because you aren’t as healthy or fit as you think you are?
That may not necessarily be the case. In fact, your running plateau may be a result of too little sleep, high overall stress levels, wrong diet and poor weather (yes that is a factor too). Or you might just not be doing enough kilometers or minutes on your routes. Whatever the reason may be, hitting a plateau can be terribly frustrating because, let’s face it. No runner ever wishes to have to change their lifestyle or routine. And, well, humans just enjoy being comfortable don’t we?
But what are some ways runners can break through this monotony and get back into their gaining more bang for their efforts?
1. Plan your progress
While most will just take it to the streets when they hit a plateau, it may make some sense to actually write down what needs to be improved on your routes to make your work out more rewarding. Sometimes, you may find that what you need to do is not so much about doing more, but more about doing something different.
2. Run more
This is probably the most straight forward and simplest way of breaking through your plateau. Just run more each week! It is a well-known fact that higher mileage increases endurance, improves economy by making your running form more efficient and increases your ability to tolerate longer and faster workouts. Try to increase your weekly mileage by five to 10 miles and you will feel the difference in no time.
3. Do strength exercises
Such exercises help to reduce your risk of injury, which in turn helps a lot when you are trying to build up longer distances at faster speeds. Try building up your core muscles and utilize the medicine ball to get a more effective workout.
4. Attempt different plateaus and exercises
What I mean is the ground plateau here. Switching up your regular run on a straight path to, say, doing your last kilometer uphill, can be both refreshing and a boost to your body. You can also hit up cross training to break through your plateau, although most runners will turn up their noses at this option.
5. Start running faster
Putting more speed in your runs can help to propel you to run longer distances in a shorter time, over time. The thing is, if you don’t attempt to run quicker at all, your plateau is sadly never going away. Fact.
Come Support the Pink Ribbon Run 2016 which has the sole objective of raising awareness of Breast Cancer among the Malaysian community. Come show your overwhelming support for this noble cause. Let’s all gather on the 12th November 2016 to celebrate the strong women who have fought breast cancer and won, and also to remember those defeated. We take this day to remind ourselves of the importance of early detection and how this can save lives. Come down and join us in educating ourselves, and educating others.
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We always hear people telling us the amount of water we need to imbibe per day to keep our organs and body functioning well. It’s interesting to note though the volume that each person says is the right one. Some say it’s two litres, while others claim you should have up to eight litres per day. So what exactly is the right amount of water we need to consume in a day to be getting the right effects?
According to some experts, we require about three litres of water per day to keep our bodies hydrated and also to ensure we don’t suffer from ill effects such as constipation. To make things a little simpler and easier to measure, there is also the 8 glasses of water a day rule. Especially in warm and humid climates like ours, we tend to sweat a lot and lose much of our body moisture throughout the day. Drinking lots of water can help to replenish the lost fluids and keep us energised and functioning properly.
What are their benefits
Besides the basic benefits, consuming this amount of water can also help in leveling up our metabolism for awhile so if you are someone who is looking to lose some weight, having about 500ml of cold water 30 minutes before a meal has proven to reduce one’s appetite. Cold water helps to expand the energy to heat up your body to the right temperature and studies have shown that those who do this actually lose up to 44% more weight than those who don’t over a period of 12 weeks. Of course if you want to see significant weight loss, you will need to pair this drinking habit with a healthy diet.
Sufficient water intake also helps in keeping kidney stones at bay. Kidney stones are hard masses formed by solidified insoluble calcium compounds that can cause great pain and distress to whoever gets it. Water aids in keeping these stones soft so they can be passed out as waste material at the end of the day, keeping our kidney and other organs clean and toxic free.
And that’s not all. Besides cleaning out our insides, drinking enough water can also make us more radiant on the outside. Because water helps to flush out the nasty stuff within our bodies, it also contributes to plumper and clearer skin, in turn less acne and pimples. While there are no reports to truly confirm or refute this, anybody who drinks lots of water a day will know that it works. At the end of the day, everybody wants beautiful, glowing skin don’t they?
In the end though, all of us have a natural thirst alert in our bodies which is triggered when our bodies lack water. That’s when we feel thirsty and reach for something to drink. As much as keeping to a certain amount of hydration per day is good, there is really no need to be too meticulous about it. Drink when your body wants you to and you should be fine. As much as there are heaps of benefits to drinking lots of water, there are also a couple of negative points to note like water drunkenness. This happens when an individual over indulges in water and gets to a point of overhydration, causing an imbalance in the amount of electrolytes in the brain and making it lose its functionality. So far, there have been very few studies to prove that this is something to be worried about but it’s always best to err on the side of caution and consume water according to your body’s needs. Three litres, or eight glasses, of water a day is still very safe so go forth and drink away!
Take out your calendar now as we are bringing you to the next runcation destination: Philippines. You will want to block the dates!
Cebu City Marathon
Photo Credit: Cebu City Marathon
The Cebu City Marathon is one of the fast-rising marathons in Asia. Just in its second year, it has already created a buzz in the international running community. What makes the Cebu City Marathon unique from many races around Asia is The Sinulog, one of Asia’s biggest and grandest of festivals. And the Cebu City Marathon is held exactly seven days prior to the Sinology. What’s a better way when you can earn your another marathon finisher and also stay for the street festival!
Corregidor Marathon
Photo Credit: Corregidor Marathon
In a runcation to the Corregidor Marathon, you can simply leave the smog and heat of city behind as you enjoy the cool sea breeze when you take a ferry trip to the beautiful and historic Corregidor Island. The island is gorgeous, historical, mysterious and a fun place to visit. The Corregidor marathon, half marathon and 10km race are taken place every January. Besides swimming and other water sports that you can do on an island, you can also join a historical tour to experience the breathtaking sights.
The race incorporates trail running along with pounding the pavement.
Hardcore 100 miles
As significant as Ultra Trail Mont Blanc (UTMB) and Ultra Trail Mt Fuji (UMTF), Hardcore 100 miles (H1) attracted hardcore runners from all around the world every year. H1 is the longest trail race in the Philippines. It belongs to an exclusive club of 100-miles races worldwide that have a total elevation gain of more than 35, 000 feet, and so it is worth six UTMB points. This established race holds the course records. If you think you can run faster than Jan Nilsen (Male, finished in 27:22:49) and Maria Josephine Liao (female, finished in 36:40:21), come take up the challenge! Yet, do check out their entry requirements if you are preparing for H1. For example, to be qualified, you must have officially finished any one single-stage 100-kilometer road or trail ultramarathon within 24 months prior to H1.
Everyone loves a loser story. Who doesn’t? I’m quite sure though that everyone has an embarrassing story about themselves hidden deep beneath their souls, waiting to be told to their nearest and dearest (only).
I train regularly for distance running, and I know my talents do not lie in sprinting. As I live my life every day, I sometimes have moments where I am transported back to the time when I was 12 years old, representing my Rumah Merah team as the third runner for the 4×200m relay event.
We had a strong team that year: The first runner and the anchor of the team were district-level sprinters. I did my part by attending a single training for the event that year. We practised handing the baton, and that was it. I felt strong and invincible.
The day of the event finally arrived. I went to school that day wearing my white school shoes. My entire family attended school that day to watch me perform. My mind was a total blank sheet of paper, absorbing whatever my friends told me that day. I had friends telling me to run barefoot for more grip on the grass, while others told me to retain the shoes. The hottest item of that year was minyak cap kuda (Horse brand massage oil): almost all athletes in all four houses (Red, Green, Blue and Yellow) diligently massaged the oil onto their shins and feet, so that they could run like “horses”. I followed suit.
My event started at about 4pm, under the hot sun. As the gun blasted and the first runners shot off from the lines, I could not help but feel a thrill of anticipation coursing through my veins. My team mate created a huge gap of almost 50m between the other teams as she flew across the field. I got into position as the batons were exchanged between the first and second runners. The second runner managed to maintain the gap. Once the baton reached my outstretched hand, I started running as hard as I can across the field. The first 50m felt good. Then I started feeling a strange sensation in my stomach: my lunch was sloshing around, and a stitch was developing on my right side. By the 100m mark, my legs were lead, and I started faltering. I remembered the minyak cap kuda smeared on my legs, and prayed for it to work statim. A roar suddenly enveloped the field, and out of nowhere, my classmate, wearing green of her team, whizzed past me and flew in front of me to hand the baton to her team mate. I plodded along the best I can, and finally passed the baton to my very-frustrated team mate, who could not catch up with the Green team despite her best efforts. We won a silver medal that day, through my “hard”-earned efforts.
I learnt that two categories of people were present on the field that day: those who were frustrated with me, and people who were greatly entertained by my ineptitude. My mother later told me that many parents and spectators roared in despair when my friend lapped me in the race. This story is now a legend in my family, as it is recounted time and time again when the occasion presents itself.
Just a few months ago, I was asked to represent my residential hall in the 4×400m event for the university’s annual sports event, due to the lack of participants. I was assigned as the first runner. As I prepared for the event, I could not help but remember my past, and wondered if the situation would repeat itself. This thought was put away permanently as I finished my lap that day, the first among all the teams to hand the baton to the next person.
This is Sabah! Calling all adrenaline junkies, wanderlust seekers, adventure scouters, there is no better way to see Sabah than the Kiulu Adventure Challenge! This race showcases the very roots of Sabah. Sabah is synonymous with thrill and adventure! Come satisfy your hunger for challenge! Mark you calendars, book your flights – 4th December 2016!
The Most Thrilling Adventure!
This race is designed to challenge yourself! Your adventure is set in the beautiful district of Kiulu. The journey begins with a 13.5km run bringing you through the impressive scenery along the iconic Kiulu Valley. You then mount your bikes on the banks of Kiulu River and go on a bumpy roller coaster ride to Kg. Tulung. The ride will flaunt the amazing landscapes of the Kiulu area and exhibit the rural yet inspiring nature of the villages of Sabah. The icing on the cake will be the refreshing nerve-wrecking exciting ride down the Kiulu river. This is the true meaning of adventure for daredevils.
A True Rural Experience
Kiulu Valley is a small town in the District of Tuaran with a population of just over 2,000 people. Truly interesting is the unique vision of developing an eco-tourism based community, with the aim of transforming the majestic Kiulu into a popular spot integrating sports and eco-tourism. Come visit the farmsteads, live the village life in homestays, and get your heart pumping with activities such as quad-biking, buffalo riding, river tubing and hiking. See a different side of Sabah – rubber plantations, vegetable farms, paddy fields, ginger-filled gardens, pineapple plantations!
The More The Merrier
Introduce your friends and family and get them hooked on to this great adrenaline pumping experience. It’s going to be a fun-filled carnival. Last year, the organizers lined up activities such as zip-lining, tagal fish feeding, suspension bridge crossings, rafting and also mountain biking. We’re sure the race organizers will step up their game and give us an impressive entertaining line up of side activities. Your buddies will be kept busy whilst waiting for you to bring the race home! Let your family come out to show you some love and support during your race! Run to the finishing line and be greeted with their proud looks.
Show Us What You Are Made Of
Think you are invincible with a heart of steel and courage of a lion? It’s time to put yourself to the test. People always say you either be jack of all trades or just master of one! Come show everyone how you can be master of all! Challenge yourself with this undulating terrain and hardcore race. This race will earn you bragging rights.
How many of us enjoy plugging in when we run? I know I definitely do. As much as some prefer to hear their own breathing for pacing and take the time to admire the scenery and going-ons around you when you run, others like myself like to immerse ourselves in our own little world for that hour or so to take our minds away from the rest of society for a while and have some time for ourselves.
But while having some me-time is good and all, there are other benefits of running with music and of course, some not so good reasons for doing so too.
Advantages
– Full concentration
When you are plugged in, everything else around you melts away and if you are one of those who like to get away from it all during your runs, this is a great way to do it. Listening to music helps to keep you focussed on the path and not get distracted by passersby and the like.
– Going the distance
It’s rather amazing that when you run with music, you actually can go for longer distances without realising it at times. Because you are so tuned out from the other things happening around you, you just keep going until you feel entirely exhausted. I do that all the time and even sing along to certain songs to keep me entertained and so many times, I have accomplished longer distances than I started out to.
– Keep you focussed on happier things
As much as running can be enjoyable to some people, some consider it a chore. They do it because it is probably the easiest and most fuss-free way to stay in shape and in good health but if given a choice, they would rather not do it. Listening to music helps to keep your mood alleviated during your runs, especially when you are tuning in to your favourite ones. It’s always highly recommended to have a soundtrack of the songs or music you enjoy the most to keep you motivated during your run.
Disadvantages
– Road safety
There have been so many cases of runners getting knocked down by vehicles or crossing roads while plugged in and being in danger’s way. Being plugged in can also result in you not paying attention to the traffic situation and this can get you into a lot of trouble and pain. Always look out for traffic especially when you are listening to music on your runs.
– Throwing caution to the wind
There is a reason why the authorities constantly advise runners to not do it late at night and along areas where there is not much light and people. Danger could be lurking at any corner and if you choose to plug in, you might not even realise that there are suspicious characters following you. This is super dangerous as it usually results in crimes that you may have avoided if you were in tune with your surroundings.
Each pair of feet is unique. Did you know lacing techniques could affect your fit and comfort? Sometimes, these little things really do matter. Using the right lacing techniques and proper knots can really make a difference in your running performance. By adjusting your laces right, you could relieve pressures on certain parts of your foot, giving you a more comfortable run.
Here are a few lacing techniques to keep in mind! It could come real in handy!
Wide Feet
If you have wide feet, the above lacing technique will help solve your inconveniences. Indeed there are some brands these days that offer shoes for people with wider feet, but if there is a particular model slash brand that you really like that does not offer the wide feet alternative, this lacing technique could be your saviour!
Narrow Feet
This is a more uncommon problem, probably more common among females but still uncommon. However is you are encountering this, having a proper fit is a must. The shoe must not be too roomy. This form of lacing tightens the shoe more than usual, perfect for the narrow feet.
High Arch/Gap Lacing
Having a high arch commonly causes you to underpronate – meaning they are vulnerable to the outward rolling motion when running. This may cause discomfort while running. This particular lacing technique will provide your arch with some support, preventing supination from getting in your way of comfort.
Too Tight On Top? – Lydiard Lacing
This way of lacing up is also known as “parallel lacing” or “straight bar lacing”, best tried if the top of your shoes feel tight or bind. Comfort with just changing your lacing method.
High Midfoot?
Other than the high arch lacing technique, the overpronators may also benefit from this kind of lacing technique. This lacing technique helps improve stability.
Flat Feet?
This lacing technique isn’t to cure flat feet but is surely to enhance your running experience. This lacing technique prevents overstretching of the plantar and medial tendons. This may relieve your discomfort after a run.
Loop Lacing Lock To Prevent Heel Slipping
Fondly known as the “runner’s tie” as the top of your shoe will resemble a tie being knotted. This method is best used to minimise heel slippage.
Start by lacing up all the way to the second top eyelet as per normal using your preferred method. Then, run lace ends straight up on the outside and in through the top eyelet. Cross the lace ends, and pass them over the opposing vertical section. Using this method to tie your shoelaces will ensure that when you pull in the shoelaces to tie, you will also be increasing your foot security.
Now, you can have a more comfortable run utilizing the right lacing techniques for you!
