Just Run Lah! - Singapore's online running community | JustRunLah! - Part 134
 

Race Review: 1st (Inaugural) Kuala Lumpur Hari Sukan Negara (HSN) 2016 [21km] (by ALCE)

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For all my overseas runcation every year, this year’s race was set to be in Kuala Lumpur, Malaysia – Hari Sukan Negara (HSN21km). Hari Sukan Negara, also known as “National Sports Day”, is the first of its kind and this year being the inaugural running event, HSN21km was organized in conjunction with Hari Sukan Negara. Why I have chosen to run a 10km in HSN21km is the location of the starting point. Its close proximity to the city and the hotels within walking distance to the start line are abundant, no short of good food and great shopping at Petaling Street (Chinatown).

This mandatory yearly runcation affair was made possible with the usage of my “coins piggy bank” as this year’s budget was relatively smaller than other years so I thought I’d compromise by cutting down on the travelling expenses (took a coach to KL). More on the detailing of costs for the trip later.

My race pack was arranged with organizers to be collected on race day morning via email. It consisted of a running T-shirt and a bib.

Start line of the race was at Dataran Merdeka which was 3 minutes walking distance from the hotel I stayed in. A nice and open area selected as its not only big enough to receive the turnout but also the roads were wide enough to marshal in the waves of runners. Although I have to say, the participants weren’t as many as I thought it would be.

Performance before the race
Performance before the race

We were treated to a dance performance at the start point to perk us up. Music was loud and had everyone pumping. And off we go! Running for the first km or so was normal and something really surprised me about the way runners were behaving on this run. Runners all kept themselves running within a single lane on the expressway despite the entire expressway being closed on certain stretches of the race route. Take note: these were “live” expressways with cars speeding at 110km/h or faster and that is one hell of a bunch of disciplined runners. Unlike Singapore, when the roads are closed, runners occupy every single lane on the road. Please remember – we do not own the roads and must always run with caution. Organizers cannot ensure our safety at all time and it’s up to us to look after ourselves. Running safely is a habit and not a privilege.

We owe it to ourselves to look after our safety while running.
Runners on the expressway. We owe it to ourselves to look after our safety while running.
Unlike Singapore, no barricades or cones were used to cordon off the road for runners.
Unlike Singapore, no barricades or cones were used to cordon off the road for runners. Run with extreme caution.

On and off the expressways, we also ran into private estates where hills were a killer. Fortunately, there were more down hills rather than up hills. I made up for the slow time spent on up hills by speeding down the hills.

Finisher medal. Nicely made and well earned.
Finisher medal. Nicely made and well earned.

Overall, the race was a well organized one with some historical sights to be embraced. Race medal is heavy and of good quality metal.

Post race - free ice cream anyone?
Post race – free ice cream anyone?

Entire trip costs (SGD$240) breakdown for 3D2N stay:

  1. Coach fare (to & fro) directly to hotel I stayed in – SGD$60
  2. Hotel stay for 2 nights – SGD$124
  3. Race registration (10km) – SGD$26
  4. Food & Beverages – SGD$30

Food: Every Asian’s Guilty Pleasure

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It’s not a secret that we love our food. And when I say love, I mean adore. It’s rare to hear an Asian saying that they only eat to put something in their stomachs because to us, food is all-encompassing. It gives us joy, pleasure, satisfaction and adds so much pleasure to all our senses. We travel miles just to get our hands on that highly coveted dish recommended by some popular food blogger, calories be damned!

But for all the eating and snacking, Asians are still generally a pretty healthy bunch. I have had friends from other parts of the world who have commended Asian ladies on their svelte figures, and were also surprised that they are able to maintain such figures with the kind of local food we consume on a daily basis. And it’s always the same answer from me – Consumption in moderation. As much as we love our Char Kway Teow, Laksa and Nasi Lemak, most of us are careful about not overindulging. The occasional satisfaction is definitely okay but having such foods for every meal daily can not only cause our weight to go on overdrive but also our health to go down the drain.

Penang-Street-Food

But when push comes to shove (also known as when we have no choice but to eat a lot), there is always the option of asking for less of the seasoning evils like salt, oil and preservatives. It is well-known that in many Asian dishes, MSG is used generously which is not such a healthy thing. However, with the health awareness movement in the years that have passed, those who have a craving for their favourite local dishes can request the stall to hold preservatives and add lesser salt and oil. Some stalls are also willing to add more vegetables to your dish if you ask for it which is pretty awesome.

Link: Calculate your BMI here

And let’s not forget about exercising to keep our body and body processes in tip top shape. While the need to eat is strong with many Asians, and sometimes we consume a little too much, we also need to be wary of the condition of our bodies after it all. For those who think they can continuously indulge with nary a care because they stay slim no matter what, this applies to you too. I have met naturally skinny people who are never seen without food who suffer from high cholesterol and fatty liver. Surprised? You shouldn’t be. Our bodies all work in the same way actually, storing and disposing of waste material and burning off of fat. It really doesn’t matter if you were born skinny or put on weight easily.

hawker-center

It’s perfectly alright to eat and satisfy those cravings now and then. As long as we are maintaining a good exercise regime and healthy eating habits, you may proceed to eat away!

Link: Weight loss: Calories in Vs Calories out

3 Loved Running Routes in Singapore Closing in 2017

One of the great things about running is that it brings us to explore difference places. Running provides us with the opportunity to be more adventurous, to get out of our homes and into the fresh air, enjoying everything our local area has to offer. Over the years we’ve complied about 70 popular running routes across the island. Unfortunately, 3 of our favorite running routes among Singapore Running Community are (or will be) closed this year. Check out all the vital information you need to know – where are the routes, when and why are they closed and what are affected.

1. Singapore Rail Corridor

rail corridor

Where is it? A green passageway stretching from Bukit Timah to Tanjung Pagar and connects many green spaces together along the way.

Why it’s closed? The closure is due to pipeline construction work to meet future water demand in the city area. About half of the 22km pipeline from Murnane Service Reservoir will be laid underneath the lower half of the Rail Corridor.

When it’s closed? Construction work is expected to commence in first half of 2016 and to be completed by 2019.

What is affected? The affected areas include the stretch of Rail Corridor on the south of Holland Road, which sits between Tanjong Pagar Station and Bukit Timah Station, and some sections of the corridor are closed temporarily.

PUB has assured that the pipeline will go under or around wildlife spots including a bat roosting site, and historic structures such as the former Bukit Timah Railway Station and a brick culvert along the Rail Corridor. Read more

2. Jurong Lake Park

tps-race-2-jurong-lake-drone

Where is it? – Located in the western region of Singapore and it is easily accessible and just a short walk away from Lakeside MRT Station. The park features a waterfront promenade where you can run along the lake, Chinese Garden, Japanese Garden, the famous Pagoda Twins and the bridges across the waters.

Why it’s closed? – Jurong Lake Park is closed for re-development the new Jurong Lake Gardens, which is about the size of 144 football fields and it will comprise three parts: Jurong Lake Gardens West, Central and East.

When it’s closed? – It will be closed from April 2016 and expectedly to be completed by mid-2018.

What is affected? – The affected area is as marked in red below. Runners can still access the Chinese Garden and Japanese Garden via Chinese Garden Road and Japanese Garden Road respectively. Read more

jurong lake closure

3. MacRitchie Reservoir

Photo Credit: Flickr
Photo Credit: Flickr

Where is it? – MacRitchie Reservoir, the oldest reservoir in Singapore, is centrally-located and it covers the combination of trail, pavement and boardwalk.

Why it’s closed? – To be involved in the development works of the Cross Island MRT line (CRL) that will begin from Changi, passing through Loyang, Pasir Ris, Hougang, Ang Mo Kio, Bukit Timah, Clementi, West Coast before terminating at Jurong Industrial Estate.

When it’s closed? – The CRL is targeted to complete by around 2030.

What is affected? – To be confirmed. The Land Transport Authority of Singapore (LTA) is open to both of two possible alignments for the part of the MRT line around the area of the reserve- one cutting straight through the reserve and the other skirting around it as recommended by nature groups. Read more

Want to know other running routes in Singapore?

Check out JustRunLah! comprehensive guide of best running routes across the island, with all the important information for your training needs!

routes-map

Sleep: How Much Do You Really Need?

Sleep, like the food we eat and the air we breathe, is vital to our well-being. When our body is not well rested, it gets flustered and uncoordinated. Our health deteriorates too as our bodily functions start shutting down.

But as we speak continuously on how we should be getting sufficient sleep, exactly how much sleep is truly enough?

How much is good enough?

According to the National Sleep Foundation, there is no exact amount of sleep for everyone across the board. Apparently, there are some questions you need to ask yourself to know how much sleep YOU need, and this number is going to differ from person to person.

For easier reference, here are the questions to ask yourself:

• Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality sleep to get you into high gear?
• Do you have health issues such as being overweight? Are you at risk for any disease?
• Are you experiencing sleep problems?
• Do you depend on caffeine to get you through the day?
• Do you feel sleepy when driving?

all-time-ready-to-run-runner-sleep-in-comfort-run-shoes

Sleep scheduling

As much as a proper diet and regular exercise is good for us, our bodies also require down time to repair and restore itself to enable it to perform at its peak when needed. It may sound like a joke but experts are saying that we need to schedule sleep like any other daily activity, even on the weekends. This allows our bodies to form a regularity that will do us an immense amount of good in the long run. If you find yourself, or a family member, having trouble sleeping at night, it’s best to consult a doctor or find a sleep professional to determine the underlying cause.

Health problems from lack of sleep

If you need further convincing, it is good to know too that a lack of sleep over a prolonged period of time can cause serious health complications and even death. While most of us probably won’t end up dying from sleeping less, it must be understood that like a pair of track shoes that have been worn too often and too frequently, our bodies are also subject to wear and tear. Physically, the symptoms will show too through dark eye circles, heavy eyebags, duller complexion and even foul breath.

Man sleeping on hammock

So make your bedroom as cosy as you can and snuggle up tonight for a good rest. You can thank us in the morning.

OCBC Cycle Review: Sportive Ride [42 km] (by KenJoe)

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As I began to write this I realized that it could be lengthy given my natural inclination.  I decided to break it into two parts so here is part one first – as objective a review as I could from a layman’s point of view and someone who doesn’t cycle that much (or at all actually) till recently.  Part II – I will write it later when I get some free time and when folks are still interested in the musing of a late starter in running and now cycling.

The OCBC Cycle mass event was into its second edition, organized by Pich Event Management and of course with OCBC as its Title Sponsor.   OCBC also supported 4 charities through this initiative.  It was a 2-day event.  There was  a competitive OCBC Cycle Speedway club championship held on first day.   The Mighty Savers Kids and Family Rides were also held on Saturday.   Second day event comprised of a 42 km Sportive Ride and a 23 km Straits Times ride which are non-competitive held last Sunday.  I signed up for the 42 km Sportive Ride – my second time too.

The launch at Orchard Gateway on April 14th was very well organized in my opinion and made more exciting by the attractive prizes for early birds (first 300 would receive special gifts) in the queue.  I went earlier to queue and was 59th in the queue !  For the first time, to commemorate today’s launch event, four teams of riders formed by Friends of OCBC Cycle and invited guests cycled for 24 hours from 12.00pm on 15 April to 12.00pm on 16 April to achieve a record.  Based on announcements, there were 13 pre-event workshops and activities for participants to sign up for, starting with a Singapore Sports Institute Learn to Cook Healthily workshop on 14th May, to the Volvo Route Familiarization Trip in September.

Collection of the event pack was done from Friday to Saturday just before the actual event at Sports Hub OCBC Arena in conjunction with the Expo @ OCBC Cycle.  So you could browse and purchase cycling related equipment and accessories at discounted prices.    I was able to collect my event pack within 10 minutes.  I also enjoyed browsing through the Expo exhibits.  Kudos to the organizers.

The actual event was held on Sunday morning 2nd October.  The race started at 5.15 am as planned.  I was in wave A so I arrived at about 4 am.  There was a crowd but everyone was orderly, patiently riding or walking with their bikes slowly to the starting point. I saw folks also streaming into the area for later waves so the majority of folks were complying with the instructions to report at least one hour earlier.

The event was flagged off in smaller waves within wave A and I was in wave 3 of A but the intervals were rather short so everyone was all pumped up and excited to get riding off.  Everyone was also reminded it was non-competitive and to enjoy the ride.

The route did have a few sharp turns and bends but volunteers were on hand to shout out to cyclists to pre-warn them.  There were also two rather steep down slopes (ECP bridge downhill) which I found myself holding onto the drop bars (for dear life !?), with my whole body tensed up, especially in my arms.  I didn’t even have to move my legs and my bike was overtaking the cyclists in front down the slope each time.  I was doing the reverse of sitting back in my seat and trying to slow down the bike with as big a surface area as I could present ! (It didn’t seem to work.)  There was a couple of tough climbs, notably the Sheares Bridge climb.  An earlier part of the route also took us through a tunnel.  It felt warm being in the tunnel relative to the fresh cool air out in the open but it was only a short stretch.  I loved the fresh morning air and the wind whizzing by on the roads.

In this year’s ride, I wasn’t trying to ride fast.  I was trying to ride safely.  In fact, I did spot two participants, both relatively young, a male and a female who were riding without helmets on separate occasions both ahead of me.  I wasn’t sure how they managed to get through the volunteers in the first place.

There were adequate hydration points and medical posts though I didn’t count them.  I stopped at one hydration point towards the end and was given a bottle of 100 plus which I downed in quick gulps as the morning was turning hot.  I also took some photos at the designated selfie stops.

The ride ended within the Sports Hub in cool air-con comfort which was welcoming for finishing riders.   After collecting the finisher medal, a bottle of water and 100-plus, we were told to move on to vacate from the Sports Hub.  I remembered this was what happened last year too.  But I think this round, they were not as insistent or perhaps it was still early.  But generally, everyone was pretty good-natured, and moved on, after they snapped some photos of themselves, or their bikes in the stadium.  The atmosphere was friendly and everyone wore a smile of accomplishment in completing his/her ride.  I was happy that I completed taking off about 25 minutes from last year’s record (will write about the details in part two).

Outside the hub, there was also a ‘stall’ that had a nice range of fruits from apples, pears to bananas that you could help yourself to.  A nice friendly touch.

So overall, I enjoyed this year’s event more than last year’s and I would give a thumbs up for this event.   While it was a sportive ride, and not a race, many cyclists were riding as fast as they could somehow.  It will be advantageous to be able to ride fairly well if you want to be in the earlier waves.  Otherwise you probably would find it easier to go in later waves, provided there is no congestion.  Whatever it is, you need to remember to ride it for the fun and not for the speed in this mass event.  The sharp bends and steep slopes would require some good handling of the bikes if you want to enjoy the ride fully.  As expected, there were some falls and incidents but I only saw some visiting the medical stations, not the incidents.

I did discover later from a number of FB posts that some cyclists who completed after certain timing were either given the wrong finisher medals or went without any as the medals ran out.  I understand this was very disappointing for most as they had hoped to take photos too of their triumph with the medals.

BUT I also saw how the organizers immediately responded and apologized and promised to look into the matter.  They also promised to deliver the medals to the individuals.  By the time of my writing,  I also had received a message from the organizers to register if I have not received the medal so that they could deliver the medals.  Apparently from the accounts some of the sportive medals may have mistakenly handed out to the kids participating on the first day.   The amount of efforts to recover from this is tremendous as they would need to reach out to every cyclists – there were about 6400 participants this round.

So there was some lapse in quality control over the management of the medals, but I would acknowledge their efforts to recover from this tough (and costly) mistake.  Hopefully everyone gets his/her medals soon and folks would still treasure the experience of riding on 42 km stretches of the scenic road without Singapore’s traffic that morning.  Enjoyed the ride a lot more this round.  Always great to add some variety to life as to running too.   So ride and run safely, happily till the next race!

Weight Loss = Total Calories In – Total Calories Out!

Unless you belong to the lucky few, losing weight is one of the topmost wants on anyone’s mind. With all the good food surrounding us, especially for those living in Asia, it’s a real chore to keep the weight off while enjoying the delicacies so easily available to us.

In actual fact though, learning how to lose weight and keeping it off isn’t as difficult as you may think it is. As long as you are able to do simple mathematics, losing the pounds can be really easy. Basically, all you need to do is make sure you don’t consume more calories than what you burn and you will be fine. I know many of you may be thinking, “It just sounds easy, but it’s so hard to do!”. Depending on your lifestyle and how sedentary it is, you may find that it really isn’t such a difficult task to accomplish.

For those of us lucky (…or unlucky), enough to be in relatively sedentary jobs, more effort on our part definitely needs to be in place to get rid of the excess calories from the food we have consumed throughout the day. Whether we do desk exercises (there are several videos on YouTube for reference on this), or we attempt to move around as much as we can, we need to figure out some way to burn some of the calories. For those who are required to run around and move about often in their line of work, burning the calories will definitely be an easier task.

woman-standing-on-scale

To me, the difficult part comes from having to be very observant about the amount of calories you have consumed through noting down ALL the items you have consumed throughout the day. Yes, every single food and drink item has to be taken into account otherwise your calorie count won’t be accurate. It can be a little painful but always think of the end results! Take into account the coffee you had in the morning, the small piece of mooncake you consumed mid-day and that orange juice you had before bed. Every thing has a calorie count and unless it’s a piece of raw lettuce, it better be punched into your calorie calculator.

Once you have established a routine, the next step is to figure out how much you are burning every day. If your lifestyle is very much sedentary, you may like to download a fitness app that can calculate the number of steps you take every day and the equivalent amount of calories you burn. Some phones even come installed with such a function so do check it out.

It may take some getting used to but trust me, at the end of the day (or your diet regime), you will see awesome results from your efforts. Incorporate some form of exercise into your routine and you will be good to go!

Humidity: The Biggest Enemy When Running in Asia

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Any runner in most parts of Asia will understand how it feels like to run in our kind of humidity. You start off strong, fresh and ready to go. Then as you run, you start sweating and it starts to weigh down on you. You start feeling soaked and sticky and too hot. It can be disgusting,

It is rather amazing though how runners in such humid conditions continue to be consistently inspired to go for their daily routes and not be deterred by such climates. We always come home soaking wet but happy because we have completed an entire course for the day despite feeling the need for a shower and a big bottle of water right after.

While we may deem the humidity as probably one of our worst enemies, it has its benefits. For one, sweating buckets allows our bodies to detox properly and two, it does make us stronger runners. It is a huge deterrent for many runners, I cannot deny, but running in such high humidity really pushes us to go even further with all that moisture and sweat weighing us down. Our lungs get stronger and we are more acclimated to the heat, moisture and gravity.

young runner kid water

For me at least, drier climates always allow me to go further distances without breaking out in a sweat so soon. Then again, I must say that I have our Singapore humidity to thank. Of course there are always new obstacles to conquer in the different climates in other parts of the world but the crazy humidity really makes a significant difference in my endurance levels.

It has to be noted though that runners in high humidity regions need to have a lot more water intake because of the amount we lose through the excessive sweating. Not only do we lose water but we also lose a lot of salt which is essential for our bodies to recover and operate. This is where we need to load up on isotonic drinks and not skimp too much on the salt in the food we eat because we need it if we want to continue running well in our kind of climate.

Ultimately, as much as humidity does make us feel pretty awful after a run, it does come with its benefits. At the end of the day, we need to ensure that we listen to our bodies and give it what it needs to give us the necessary energy to continue pushing through in this hot and wet weather.

Race Review: ASICS City Relay 2016 [Marathon] (by Moses)

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I write this with the intention of making it a holistic, objective review of the Asics City Relay 2016. As with my other reviews, look out for the font in italics where I highlight certain aspects of a race I deem important. Do note that I was participating as the first relay runner of my race category (Marathon), therefore my experience (which you can read about in greater detail here) best encompasses the experience of a participant running the first relay leg.

Race Category
This was one of the rarer occasions where I won a free race slot from a giveaway contest on Asics City Relay’s Facebook page:) Together with a three other runners (who also won free slots), we formed a team to participate in the Marathon category. This meant each of us would run approximately 10.5km. This event also offered participants the chance to run the Half-Marathon category as a team – which would mean participants would be running about 5.25km instead.

Pre-Race Matters
Race Entry Pack Collection was held from 14-15 September 2016, from 10am-9pm at Velocity. No doubt a convenient location (for me, at least), yet it was even more convenient that my teammate was able to collect the race packs on behalf of all of us. A simple race pack – a drawstring bag, the event tee and a Soyjoy bar (sorry if I missed anything out – but if so it probably meant that it didn’t grab much attention). Nonetheless, not complaining considering this was a free slot!

The Race Precinct
Many local races are held around the F1 pit building or Gardens by the Bay, however this one was to take place around the Singapore Sports Hub. Some benefits included accessibility, ample dining options nearby and of course the uncommon opportunity (for me at least) to enter the National Stadium. Security was present at the entrance of the Stadium for brief checks of runners’ belongings. Though no baggage deposit was available, this was acceptable because not everyone in a team was running at the same time – hence teammates could help to take care of each other’s belongings. One notable task that runners of the first relay leg had to do was to collect a slap-band that would serve as the “baton” for the relay. There were some fantastic displays projected at the top of the stadium as well!

Credit to Asics City Relay's Facebook page.
Now that’s a pleasant sight. Credit to Asics City Relay’s Facebook page.

The Race
Flag off was scheduled and did take place at 6.00pm sharp. Really sharp, as evident from a Seiko digital display which I couldn’t help but constantly gaze towards. This was great, as I’ve heard of flag-offs in other races which can be awfully abrupt. The race route would take participants around the Sports Hub, venturing as far as Geylang road (which isn’t at all far – this means lots of looping in the vicinity of the Sports Hub to clock adequate distance). Those running the Marathon category would run two loops. The transition within the stadium between the first and second loop was less clearly spelt out. I found out during the race itself, taking me beneath the grandstand and around the stadium (in an eerie blue section) before heading off for the second loop. Notable challenges of the race included the numerous bends which were effective in breaking momentum. Thankfully, the course profile was relatively flat and I didn’t encounter any bottlenecks as the number of participants around course at a time was limited to the number of participating teams.

Numerous twists and turns. Credit to Asics City Relay’s Webpage.
Thankfully the race isn’t starting any earlier in sunny Singapore. Credit to Running Shots.

Hydration was made available at two occasions per loop of the race. Chilled water and Pocari Sweat was served in plastic cups – which isn’t the easiest to drink from (opposed to pinchable paper cups) when running. I cannot recall if distance markers were present – if they were they certainly weren’t particularly noticeable. I couldn’t ascertain the course distance as GPS data was affected while running through the stadium, though I do estimate that it was less than the stated 10.5km per runner. The best part of the course in my opinion? The entry into the National Stadium! For one, you’re running towards a vast amount of participants (it’s hard to slow down when everyone’s watching). Furthermore, the air-conditioned atmosphere is simply refreshing.

Strava data available here :)
Strava data available here 🙂 As you can see, the GPS gets a little agitated in the stadium.

Post-Race
I was handed a banana and a bottle of Pocari Sweat upon completion of my relay leg. Finisher medals were only collected by the final relay runner. Live results were available – an aspect that many other local running events should take heed from! It was a pleasant evening running with my teammates, most of whom I had never met before! That’s the joy of running, serving as a platform not just for performance but also for friendship 🙂

team
The Team. Credit to Asics City Relay’s Facebook page.

I sure hope this was an enjoyable read. As always, you’re welcome to read more about my personal thoughts on the race here!

Vegan VS Runner

Being a vegan has become almost like a fashion trend in recent years. But how many of us actually know what becoming or being a vegan entails? If you were brought up in a vegan household, it may be easier for you but for those who have decided to switch to veganism or are considering doing so, you need to fully understand what you are getting yourself into.

First off, there is a need to know what a vegan diet consists of. Basically, vegans stay away from meat, eggs, dairy products and all other animal-derived ingredients, with many of them abstaining from foods that are processed using animal products such as white sugar and some wines.

Being a vegan needs to be understood in its truest and fullest form, especially if you are a runner or do exercise of any kind on a very regular basis. While it is definitely possible to maintain a good vegan diet while on an exercise regime, it has to be noted that you will still need to be very careful in the kinds of pre and post workout meals you have. The whole concept is very similar to a non-vegan’s pre and post workout meal plan with the exception of a few food types.

kale-juice

If you are thinking that you are free to consume anything because you are going to be eating some form of vegetables anyway, think again. As with the different food groups most of us are familiar with, there are also different categories of vegetable types that should be consumed accordingly to ensure your body gets the right nutrients and supplements to perform at its peak.

Green leafy vegetables are high in fiber and vitamins while beans are a good source of protein. Potatoes and yams are carbohydrates that give us the energy to keep going. Tomatoes are high in water content to keep our bodies well hydrated. A little knowledge of what kinds of vegetables will do well for your activity level will go a long way in ensuring you are always sufficiently satiated and protected.

While it is totally possible for runners and exercise enthusiasts to still keep fighting fit on a vegan diet, newcomers have to be cautious, especially if you have been consuming meat and animal products all your life. With any sudden change in diet, you need to slowly acclimate your body and take it slow and easy. Once your body is used to the new diet and activity level, you may continue to do what you have to do to keep your body lean and mean inside and out.

Runcation In Indonesia: 3 Races You Should Not Miss

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

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

Photo Credit: rizkyardianto
Photo Credit: rizkyardianto

Bali Marathon

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

Jakarta Marathon

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

Bromo Tengger Semeru 100 Ultra

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

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

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

  1. Runcation in Thailand: 3 Races You Should Not Miss

  2. Runcation in Philippines: 3 Races You Should Not Miss

  3. Runcation in Malaysia: 3 Races You Should Not Miss

5 Ways to Stay Cool and Fresh for a Better Workout

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

Finding it hard to stay cool in our tropical climate?

Here we’ve got 5 tips for you:

1. H2O is your best friend

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

2. An anti-perspirant you can rely on

adidas-CLIMACOOL-AP-POS-DUONobody likes a stinky running buddy. Anti-perspirants are designed to keep you smelling fresh, so don’t be shy to use them. Technological advancements have brought about specially developed products with amazing properties. adidas Climacool Anti-perspirant, for example, is powered with active fresh capsules that are triggered by movement to keep you fresh throughout the day. As you move, contact and friction will trigger these capsules to burst and give you an explosion of freshness. Spray it on before your workout, and push yourself as hard as you can! Because the harder you go, the more capsules are burst, releasing freshness continuously throughout your workout. You can set your mind on reaching your workout goals without having to worry about staying fresh!
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3. Drink smart

fresh-juice

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

4. Hit the shower

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

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5. Air-Conditioning

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

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

Make the climacool routine yours!

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

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

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Pain vs Brain

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

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

runner woman up stairs

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

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

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

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

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

daphne-ong

Name: Daphne Ong

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

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

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

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

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

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

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

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

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

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

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

gary-peh

Name: Gary Peh

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

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

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

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

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

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

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

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

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

debbie-peck

Name: Debbie Peck

I work in the financial advisory services industry.

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

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

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

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

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

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

Why Warming Up The Wrong Way Is Bad For You

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

Why warm up?

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

woman with fitness tech device on lawn after run

Muscle fibre activation

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

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

Improving your range of motion

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

Neuromuscular activation

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

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

The difference between dynamic and static stretching

Running woman. Female runner running in forest. Beautiful Asian _ Caucasian woman athlete jogging outdoors in beautiful forest with lots of mood _ atmosphere and copy space.

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

Static stretches makes your muscles go to sleep

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

The recommended 5-step warm up routine with dynamic stretching

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

Group of runners after the start of ASICS Stockholm Marathon

Now you are ready for your workout or run!

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

References

1. FOWLES, J. et al. (2000) Reduced strength after passive stretch of the human plantarflexors. Journal of Applied Physiology, 89, p. 1179–1188
2. Young, Warren B. PhD; Behm, David G. PhD ( 2002) Should Static Stretching Be Used During a Warm-Up for Strength and Power Activities?
3. MCMILLIAN, DANNY J.; MOORE, JOSEF H.; HATLER, BRIAN S.; TAYLOR, DEAN C. (2006) Dynamic vs Static-Stretching Warm Up : The Effect on Power and Agility Performance

Life is More Exciting When You Exercise

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

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

fitball-crunch-training-group-core-fitness

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

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

Young fitness couple celebrating (1)

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

5 Free Slots for Kiulu Adventure Challenge 2016

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

Kiulu Poster

Win A Free Slot!

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