Just Run Lah! - Singapore's online running community | JustRunLah! - Part 136
 

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.

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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.

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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.

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Kiulu Poster

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

MYR 10.00 OFF Pink Ribbon Run 2016

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

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

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

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

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

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

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

Queen Victor Building, just located opposite of the REPC.

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

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

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

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

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

The R-word

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Well. There is just no pleasing some people.

Peroneal Tendonitis: Causes, Prevention and More

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

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

What is the Peroneal Tendon?

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

What can go wrong?

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

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

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

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The causes of peroneal problems are:

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

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

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

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

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

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

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

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

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Prevention is key for such problems with your ankle.

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

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

Runcation in Malaysia: 3 Races You Should Not Miss

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

Kuching Marathon

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Photo Credit: Kuching Marathon Association

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

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Kuching Marathon 2016 Course Map.

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

The Most Beautiful Trail (TMBT)

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Photo Credit: Dev Sidhu

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

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TMBT 2016 100km Course Map.

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

IRONMAN MALAYSIA

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Photo Credit: World Triathlon Corporation (WTC)

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

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Photo Credit: World Triathlon Corporation (WTC)

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

Want to go but missed the race this year?

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

Ashley Liew Wins WorldClass International Fair Play Award

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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.

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Photo Credit: Channel NewsAsia

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

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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 !).

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.

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

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

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

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

5 Scary Things That Happen If You Give Up Running

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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

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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

Photo credits: The Guardian

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

Couch-Potatoes

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

plan go running calendar

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

sad-runner

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.

Running Shorts vs Running Tights: Who Wins?

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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

Fit athletes Asian woman Caucasian male

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

young healthy lifestyle woman running at sunrise beach

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

north face naked shorts

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.

What Are Those Salt Crystals On Your Skin After Running?

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
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.

Muscle Aches After Race or Training? Here Are 4 Effective Solutions!

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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

ice bucket

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

4733486 - woman getting thai massage from professional masseuse

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.

Dieting: Do’s and Don’ts to Make It Work

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.

healthy food Acai bowl - girl eating healthy food on beach

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.

food pyramid

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.