Studies have shown that higher cardiorespiratory fitness leads to improved brain function and cognitive ability as you age. Low intensity aerobic exercise such as slow jogging and walking every evening would benefit you too. If you can, add in an evening run around the CBD area before you head home!
Sleep earlier and better
Those who meet the national guidelines of 150 minutes of at least moderate intensity exercise tend to sleep better at night. The actual mechanism behind this is not known for sure. Researchers posits that it could be the reduced anxiety and stress from exercise. It could also be the post-exercise drop in body temperature that promotes sleepiness. The good news is – low to moderate intensity running can help you sleep better and longer. On the next work day, you’d be springing out of bed!
Have a better diet
After work, you feel sluggish and listless. You drag yourself home and grab the first plate of leftovers you can find. Running changes this vicious cycle. Imagine yourself putting on a pair of running shoes after work, and while others are honking away in the dreaded traffic jam, you’re running around UOB plaza and the beautiful Art House. After the sweat session, you go for a post-run meal of healthy carbs before heading home. You feel more accomplished, healthier and stronger. Consciously or unconsciously, you end up cultivating a better eating habit. You don’t binge, you don’t cut back on breakfast because you need the energy for your after work run.
Look forward to going to CBD
Image credit: 123RF
Who hasn’t had a case of Monday blues? After a weekend long break at home, getting back into the grind feels endless. By incorporating a run into this routine, your run buddies and the weekly runs become things to look forward to. Going to the CBD seems better all of a sudden now.
Become an elite athlete from a local sports enthusiast?
Race alongside up to 3,000 international sportsmen from around the globe including countries such as Ireland, Italy, France, USA, Germany, Switzerland, Australia, South Africa and Japan?
Experience the famous triathlon sport among Singapore’s scenic views, warm waters and at the very heart of our local culture?
Then this event is for you!
Race The Lion City & Experience Singapore
The Singapore International Triathlon (SIT) is Singapore’s pioneer triathlon event. Established in 1984, it was launched in an era when triathlons and endurance sports in general were largely unknown in Asia. From the first local triathlon held by the National University of Singapore (NUS) in its campus, it evolved into an international event two years later with a wide diversity of athletes participation from multiple countries including Malaysia, Hong Kong, New Zealand and Australia. Today, we have up to 3000 athletes from around the world joining us!
Singapore International Triathlon 2016 is returning this year on the 16 & 17 July 2016 at the well-known East Coast Park. Race the Lion City through warm and calm water, well-marked course and PB-worthy route. Post race, overseas participants will also have an opportunity to experience the exciting things the metropolis city has to offer. There is the iconic Gardens by the Bay and the Botanic Gardens (recently inscribed as a UNESCO World Heritage). From the sights and sounds to the friendly volunteers, our race organisers promise the full Singapore experience this year.
Photo Credit: Singapore International Triathlon
Presenting Singapore International Triathlon 2016
There would be 4 different categories including the standard triathlon distance (1.5km swim, 36km bike and 10km run) and a kids triathlon. The event also features other categories such as Sprint Distance Race and Relays. eCertificates will be issued to all participants of the event.
Photo Credit: Gaia Health Blog
Race the Lion City raises the bar on your fitness, and it allows both Singaporeans and our international participants to experience our tropical island. Are you ready for this experience coming July?
Competitors run up the ski flying hill during the Red Bull 400 race in Planica, Slovenia, Sep. 19, 2015.
Running 400 meters is no kick to most people. Well, it’s just one lap around the track, right?
The Red Bull 400 comes with a twist: It is a 400 meters run, but you will be running uphill at an altitude close to 200m at over 30 degrees of incline. It is a race that puts your calves, quads and endurance to the ultimate test.
Known to be the steepest 400m race in Europe, it is possible that Red Bull 400 could also be the steepest race in the world. If you need more convincing how tough the race is, just take a look at the breathtaking scenery when the runners have reached the top:
As some would put it, a couple that runs together stays together. Meet Raviin and Yvonne, whose love for running had brought them together. You can view more of their running journey together on their instagram page: @ourunningstory. Here in this interview, they share with us their thoughts on having a running partner, what inspires them to run and some running tips.
Raviin
1. How will you introduce yourself to Singapore running community?
Raviin: Hi, my name is Raviin and I’m a national athlete with Team Singapore Athletics. I’m currently also a final year student in SIM-UB majoring in Psychology.
2. When did you first pick up running (what age) and what inspired you to do so?
Raviin: I started running when I was 11 years old. My dad and uncle would drag me to Macritchie every Sunday morning to run with them just to make sure that I don’t waste my morning watching cartoons.
3. Running buddy, how important is that in your opinion. Any message to Yvonne?
Raviin: Running buddy is definitely important but the trick is having the right running buddy. Sometimes runs can get long and boring especially when you are alone but with a running buddy time seems to move faster and the runs are filled with laughter and excitement.
To Yvonne: Thank you for being the best running buddy ever! And I hope I was the same to you (:
Raviin: Running is a very simple sport, as all you need is a pair of shoes and any place can be your playground. So don’t be afraid to mix up your runs whether it’s the company, slow/fast or even the place. Try to mix it and see where you have fun the most!
Yvonne
1. How will you introduce yourself to Singapore running community?
Yvonne: Hi everyone, my name is Yvonne. I am a middle distance runner and a running enthusiast just like you! Besides running, I get to spread my love for sports through my job as a physical education teacher. Running has been a big part of my life. It has journeyed with me through my best and worst moments. I hope it has impacted you as much as it did for me.
2. When did you first pick up running (what age) and what inspired you to do so?
Yvonne: I first picked up running at the age of twelve when I joined my primary school’s Track and Field team. I was inspired by my teammates, Si Jia, Si Min and Khai Leng. Special shoutout to you girls, you girls were really awesome and still are! ☺ Then, these girls were thrashing everyone in our school with their 1.6km timings and I was inspired by them.
3. A running boyfriend, does it make training/racing easier?
Yvonne: In my opinion, having a boyfriend who runs certainly makes training and racing easier. These shared experiences allow us to better understand what each other is going through. It is also a morale booster for me to see someone I love cheering for me at the finish line.
4. “Limitless”. As an advocator for the sports, what does the word mean to you?
Yvonne: The word “limitless” to me represents our ability to outdo ourselves, especially in times when you feel like the odds are against you. Running is a sport that gives you that experience. I guess, this is one of the reasons why I would get myself down to the track after a long day of work.
5. One advice for aspiring runners?
Yvonne: Pace yourself well, be it your training or your races. Buddying up with someone for your runs, getting a personal running diary or a coach can help you pace yourself and monitor your progress.
Okay, not exactly a full weekend of 2XU races but last Sunday, I witnessed one of the highest turnouts among other races in Singapore . It is reported having about 12,000 runners participating in 3 different categories of the run this year – the 5, 10 and 21.1km races.
Shot taken as I arrived at the F1 Pit Building at approximately 4.00 am (flag off will be 5.09 am for the second wave which I’m in) where baggage deposit and porta potties are located. The would be check-in and start point is approximately several hundred meters away, right behind the block.
More runners prepping for the race! It’s 4 in the morning so we should expect sunrise after race!
Within the local running community, we don’t ask who’s going for 2XU run, instead, we ask who will NOT be going. To me personally, this run is a staple in everyone’s calendar and the participation rate continues to set the bar high among other races held during the period.
More folks checking in baggages and waiting for familiar faces to be spotted!
FF, I met up with my runner friends (arranged to meet prior to the run) while wandering around and took several selfies with them.
FF again, by then, half of the runners present would have made it to the check-in and start point. I waited for a couple more of folks before walking into oblivion (the path towards the check point was almost pitch black!)
Approximately 200-300 meters away from the starting line, we enjoyed the music, emcee talking and not before long, first wave is flagged off right on dot. 9 minutes later, Roarie (myself) will be crossing the starting line to embark on his 3rd half marathon journey for the year 2016!
FF (fast foward) the end point is near and yes I am pretty fine with my finishing time of 2:33:27 nett! Although I fail to beat my PB of my first half marathon (also 2XU) in 2015 of 2:24:41 nett (boo!) But still, I earned a bling! To top my joy off, I finished injury and cramp free!
Taking the to take nice nice pics! Gambatte people!
But but one thing that has become ceremonial to me is that I have to take some post race selfies with my friends. The sun is up and bright which makes it easier to spot people! DH and everyone else I know are there, chilling, taking photos, eating bananas!
Post race! Woohoo!
To some, logistics issues, especially with the potta potties, seemed to be an easy target for the majority to deduct some merits off this race, oh and expired GU! To me, it is a great experience (less the gel ;( ) and an unforgettable one ( wont forget the expired gel😉 ). I envision myself to continue doing 2XU for the coming and later years!
Next race coming up will be a 10km for me! Until my next post, ciao!
The annual 2XU Compression Runs is one of my favourite run events and I always look forward to joining this event! This year I signed up for the 5km category and since I was a Past Participant, I was entitled to loyalty rates. I really appreciate when the organisers have loyalty rates for past participants as cost is a big consideration factor when I sign up for races.
[Picture courtesy of 2XU Compression Run Website]
Race Pack
Another big consideration when I sign up for races would be the race pack. For the 2016 edition, race pack contained the following:
An Original 2XU Dry fit Run Singlet
An Exclusive Running Pouch
And other sponsored items
The first two items from the above list were crowd–pleasers but for the sponsored items, sadly, I can’t say the same.
Here are my thoughts on the organisers could do better for the race pack.
Provide a tote/recyclable bag instead of a plastic bag. It looks better and we would be happier receiving them
For the sponsored Garnier product for men, it would be nice if the they had a ladies option too.
The race pack collection was done by my friend, Pearleen. She went to collect the race pack on the first day around 11:30hrs. There was not much of a people and the queues were moving fast. Overall, it wasn’t a long wait and collection was smooth. Kudos to the organisers on a good job done.
[Race Pack Photo – missing from pic, the SOYJOY chocolate bar and the Garnier Men cleanser]
Race Day
The 5 km race category flag off timing was 07:30 hrs at the F1 Pit Building. My friends and I had decided to meet up 06:45 hrs at Promenade Station and walk to the race site. It was a very warm morning and we were perspiring even before the run had start. We were also glad that there wasn’t any burning smell in the air as the past few days had been hazy! One of my friends had to deposit her bag at the bag deposit area and that didn’t take her very long. Service at the bag deposit was really fast and efficient according to her. After she returned to the group, we took some photos around the pit building before heading towards the start Pen.
At around 07:20hrs, the race pen was still not open for the 5 km runners to enter. This surprised us although as they were still allowing 10 km runners to enter the race. I know it’s written on the website that participants who do not start within the 30 minutes from their respective flag off point would be disqualified/ may not be allow to start but the organisers could have catered a different entry point for them while allowing the 5 km participants to form up. I felt that this arrangement could be improved when especially they had other events lined up for the 5km runners before flag off. The 5 km flag off was delayed to 07:40 hrs. We had arrived early so that we could start on time and avoid the morning heat from the sun.
Eventually we made our way into the START Pen for the 5km flag off. I was pretty pleased to be starting off so near to the front. This was also my first time being so close to the START line and being flagged off in the first wave. The warm up dance session was conducted to some upbeat songs like ‘Happy’ by Pharrell Williams and ‘Uptown Funk’ by Bruno Mars but some of the participants were already frustrated by the late flag off and didn’t seem too enthusiastic. I personally thought it was fun but they should have started earlier. Finally the signal for the race to START was given and all of us were more than happy to started the race! The route for 5km was a pretty easy one as there was not much slopes. There was also no bottlenecks and it was a really smooth run but the sweltering heat made it challenging.
[5 km Category Route – Picture courtesy of 2XU Compression Run Website]
What I thought could be improved for the route would be the following:
Proper signage markers throughout the route so that participants would know how much they have covered.
More water points to be distributed along the route as it was a really warm day.
I completed the race in 34 minutes which I think is one of my better timings so far.
We were diverted into our race categories to collect the after race goodies:
Finisher Medals
Pocari Sweat Drinks
Bananas
Cold towel
The organisation for this part of the event was smooth though there was a long queue forming. The queue moved fast, so that’s always good. My friend Calvin feedback that an improvement area would behaving better signage/banner at the top of the tents to show where to queue to collect the medals. On that day, there was only a written piece of signage right at the entry of the queue. The poor auntie who was volunteering had to raise her voice to get people to the right queue.
[Photo courtesy of Pic2Go]
Overall, we were all happy that we completed the race in good time. We definitely enjoyed the overall race experience of the 2XU Compression Run and look forward to the 2017 edition! Hope you guys enjoyed reading this review as much as I enjoyed myself yesterday during the event!
Your wait has not been in vain! Just last week, the organiser at Compressport Run 2016 had also released the design for the Finisher Medals:
Finisher Medals
That’s not all! There will also be prizes available for the top 10 positions in Men’s and Women’s, for both Open and Veteran categories. This means that there will be a total of 40 prizes up for grabs, with a total of $3,600 cash pouch and other attractive prizes:
10 km Challenge | Men’s / Women’s Open
10 km Challenge | Veteran Men’s / Women’s (45 Years old & above)
Due to overwhelming response, the organiser has also extended the Early Bird rates to 30 April 2016. For those who have registered at the normal fees, simply send them a message on the facebook page to facilitate your refund.
10% Discount for our readers!
We are happy to provide all JustRunLah! subscribers with 10% OFF! Use promo code: CR2016JRL10 during check-out to claim the special price.
We’re steadily going into the month of April. Almost summer! How many of us are still holding onto our New Year resolutions? Thing is, these work best if there is a clearly defined and measurable goal. If your resolution is to be more active, keep fit or maybe to even improve your running performance, it helps to put that into a specific race time or race distance.
Let us guide you through!
Like any other exercise, running has to be progressively challenging. Suddenly going from a weekly 10K mileage to 40K is just setting yourself up for injury. The general guideline is to not increase your weekly mileage by more than 1 to 2 km.What’s more important is consistency. Even if you happened to have missed a few weeks of training! Apart from training your runs by running, including cross-training days and other workouts can also add variety.
A quick Google search would bring up so many run training programs. Lucky for you, they’re really easy to understand. For example, there’s always a long run day for endurance runners, usually on weekends when you’re not rushing to work. If it’s your second or third time running this distance, there’d probably be speed work such as tempo runs and interval trainings to help improve your PB. Once you know you can train for a weekly mileage about TWICE your goal distance, you’re ready to sign up for the next 5K, 10K, 21K or the magical 42.195KM.
We’ve put together the above infographic to guide you through. If you’ve any questions at all, feel free to comment!
The most difficult moment today is finding the courage to take a bath after the half marathon. When the water falls on me, the spiciness just makes me wants to go !#%$@! I earned four abrasions in this run. I’ll skip the details on my abrasions but seriously it’s freaking pain machiam a pain score 8 and sadly I realised I actually get abrasions in all my long distance running! 😭
Its a relief when I get my finisher tee and medal. And of course the best part is the iced cold towel. Slap it on my face immediately. Now I think every run should give iced cold towel to the runners after the run, really so shiok lah!
My race bib really “chui”, don’t know how I do it. I like the medal and finisher tee, although the tee is quite transparent and white can make me look fat but I used my sweat to earn it so no matter what it’s sibeh nice!
I had wanted to follow the 2hr30mins pacers for the whole race but I was seriously under training and lost them after 9km. Didn’t really run any long distance since standard chartered marathon last year. This is the 2nd half marathon I had in my life, this time my timing is about 10 minutes slower than what I did for GEWR last year, not too bad!
I’m obviously in desperation during the distance I’m chasing the pacer because I think a lot of bo liao stuff. I tried hard to regulate my breathing as I wonder if my breathing is too loud because the pacer in front of me did not listen to any ear piece 😂 I’m trying to stay near the pacers because it seems so easy to lose them, they are so fast(it’s just that I’m slow) Then I changed my focus to their balloons, see the balloons fly and sway and wonder when will it hit me on my face and burst.
After one of the drinking station, I lost the pacers. I’m a law abiding citizen, say nicely is want to bin my litter properly so I stopped, finished my drink then carry on but actually is want to stop and have a breather. It’s nice that before the run the organisers sort of reminded us to be considerate and care for the environment. The drinks at the drinks station is cold, give them a like! 😆
Although I lost the 2hr30mins pacers, but I set another aimed by telling myself don’t let the 2hr45mins pacers run pass me. And fortunately I managed to.
For the rest of the run I used the music I have to distract myself from paying too much attention to the run. “I wish that I could be like the cool kids, these are the cool kids they seem to get it”, somehow I think those sibeh can run ones are so cool! I really want to be like them, run fast, run easy! “Do it like a brother , do it like a dude!”, not just guys can run, many char bors can run also! Then I press next when the song came “Tell them what I hope would be impossible~ impossible~ impossible~” 😂 I really need motivation and positive songs to keep me going!
I don’t know why all the other runner’s fitness watch clocked distance of less than 21km by mine is 21.99km, which is nearly 22km! Maybe my running app got problem or maybe I don’t know how to run shorter path at the turns？
It was only 200m to the finishing point when I saw a girl gotten carried away in a stretcher, she was so close to the finishing line! I hope she got her medal and finisher tee, we all know she’s almost there! If according to my running app, she already completed the distance of a half marathon.
I don’t know in the end how I complete the run, every km seems way more than the actual distance and I feel like I had float or drift myself to the ending point. Or it’s just the music that keeps me going, with me arguing and agreeing with the lyrics. Or it could be I’m just very stoned that I should try to wake up earlier often and run at 5am.
I’m glad I got to know these group of runners who motivates and inspires each other to keep on running. Like I seriously gonna start walking when I’m heading towards Marina Barrage when Chiu Ping run pass me and waves at me to follow her. Although I can’t manage to keep up with her pace, but a simple wave really did a lot to stopped me from stopping. There was also a guy who give me a tap on my back, he was saying something but my music was too loud, didn’t manage to catch what he was saying but I am sure he is encouraging me. Simple nice gestures can be so powerful and encouraging.
It has been a month of race-less life and I’m glad to get back on my feet track by signing up for a few races in my birthday month! I chose to do the 10km race for the 2XU Compression Run 2016, which is my favourite race category ever since I started running races.
Flag-off was a great start
JK, radio DJ from Power98 and the race event emcee whom I see at almost all of the races I’ve participated in, did a good job as usual of keeping the flag-off on track and punctual. The moment the digital timer struck 02:00H, (from 21k’s flag-off) horns sounded and off we charged out from the F1 Pit with a beautiful pinkish and orange sky to mark the start of yet another new day.
1st half – Clear and wide running roads
My favorite part of the race is the route from the starting point, along Nicoll Highway and towards the Sports Hub. Perhaps it was due to the quiet traffic and good race atmosphere where seeing and feeling the race adrenaline from others propelled me to keep up with them while keeping my pace in check. I was aiming for a 5:00 pace for the 1st 3 KM and somewhat managed to do so with little or no road obstacles.
Hydration points were sufficient throughout the race and there were mobile toilets seen at some stations as well. Volunteers were helpful and encouraging, which is one of the reasons that kept me and other race participants going.
2nd half – Bottlenecks, merging lanes and immense heat
After some bends and turns around the Sports stadium and across the Tanjong Rhu bridge, runners from the earlier 21k race event soon came into sight. And expectations for bottlenecks especially at areas near hydration points and paths along Gardens By the bay (East) were already forming at the back of my mind.
True enough, as I advanced towards the bridge linking to the Marina Barrage, the running crowd soon came to a slow jog, with the medic tents and hydration points all situated at the same area. As such, many of the runners had to edge their way through other runners and it wasn’t exactly a pleasant nor favorable situation for any runner to speed up. My motivation for doing a negative split were slightly affected but I managed to run in a line with other similar paced runners in order to avoid banging or tripping over anyone.
Not to forget, the unforgiving heat from the 7ish-8am sun was another obstacle that runners had to endure and I guess that’s what usually happens for a 7am 10k race.
Nonetheless, I managed to end my race after getting slightly confused near the finishing lane as to which one to sprint into, only to realise it was the same for both 10 and 21km. All in all, it was a challenging race for me in terms of avoiding different crowds and fighting the heat, as well as getting my stamina and physique back on track. Now that gives me another reason to keep it gong and surpass different obstacles in popular and highly-subscribed races.
Post-race treats
Pocari isotonic drinks, bananas and samples of Tiger balm rubs were handed out to runners and 21k finishers received a nice finisher tee as well! The iced cold towels came as a surprise and kudos to race organisers for this much-needed treat! There were free photo-printing services and a wonderful backdrop of the Marina Bay, Singapore Flyer and resting area for our tired legs.
Running is more than running
Indeed, running races has been not just a physical journey but a spiritual one as well. I have made new friends from running, as well as grabbing my old friends to run with me; I have came across disappointments, frustrations but also joy and confidence from this seemingly solidarity sport. I always tell my buddies that – if you say that running isn’t your thing, you’ve got to at least try it to say it! Life is all about experiences, isn’t it?
Sports have the power to bring people together, regardless of age and background. Sports are more than just games; to many sports are life. We live and breathe sports; life would simply be different without sports whether you are an athlete yourself, or a supporter for your favourite sports team.
When it comes to running, playing a ball game or taking part in any kinds of sports, having a good set of equipment definitely gives you one up in your game. We want to be properly equipped to play in comfort and be in our best performance, without worries of getting injured.
Dependablility, Stability, Comfort
Mizuno Corporation is a Japanese sports equipment and sportswear company, founded in Osaka in 1906 by Rihachi Mizuno. Today, Mizuno is a global corporation which makes a wide variety of sports equipment and sportswear.
In fact the Mizuno Wave Hitogami is one of the most popular running shoes around, known for its stability and speed (RunRepeat):
While Mizuno is popular among athletes for its running shoes, it also boasts of a whole collection of sports equipment and sportswear for other sports such as golf, tennis, baseball, volleyball, football, rugby, skiing, cycling, judo, table tennis, badminton, boxing and athletics.
Range of Running Shoes
Mizuno’s collection of shoes come in 4 categories – Neutral, Support, Synchro, Trail, offering different levels of support and comfort according to your needs.
Support – Stable – Engineered for ultimate stability, superb motion and control precision
Synchro – Synchronised – Light in weight, big on comfort and rebound
Trail – All-terrain, performance-driven shoes for exhilarating and energizing off-road runs.
Not sure which type of shoe is for you? Fret not, you may use Mizuno’s Precision Fit Online to find out your recommended shoe! All you have to do is select the relevant options that reflect your profile and the shoe for you will present to you right after.
World of Sports
World of Sports is the official distributor for Mizuno in Singapore.
For over 25 Years, World of Sports has provided high-performance sporting gear to serve a whole array of sporting activities, including road running, trail running, adventure racing, swimming, as well as racquet and water sports.
The brands we promote embody vitality, quality and sporting prowess. As a leading sports retailer, we are committed to the health and fitness of our customers and seek to provide excellent customer care at our 32 stores island wide. As a good corporate citizen, we are the proud sponsor of numerous annual sporting events.
Milla Star Bizzotto, a 9-year-old from Miami, completed an extreme race on 4th March that was meant to test the limits of the very fittest adults. And she does not run kids course in races.
She took part in Battlefrog Xtreme — a 24-hour obstacle course designed by a Navy SEAL. Each lap is approximately 8 km long, with 25 obstacles and a swimming portion. Not only did Milla complete 6 laps of the race, she was the only person under the age of 18 to even participate.
I don’t want to play video games, I don’t want to Hoverboard. I don’t want to do things to make life easier. I want to be comfortable being uncomfortable. I have one body and it’s all I want and all I love.
She completed the race with the help of her father, Christian Bizzotto, with whom she has competed in several other events. BattleFrog allowed her to participate in the race despite her age as long as her dad stayed by her side.
To prepare for the race, Milla trained relentlessly five days a week, three hours a day, for 9 months.
What inspired Milla to push herself and compete in extreme races was when she used to be bullied by other classmates. They would call her names and say she was not a good player. But to Milla, it’s about accomplishing the impossible. She wants to inspire other children and let them know that they can do or be anything they want. She wants to show that they can overcome bullying without violence.
I don’t get bullied anymore. I know how to stand up for myself now. And I love what I do. I want to do it forever.
Moving forward, Milla plans to keep competing, training, and kicking ass.
Following the success of the inaugural Reebok Spartan Race Singapore, race organiser Mediacorp is proud to announce that the world’s leading obstacle race is set for an epic return on 7 May 2016 at Tampines Ave 10.
In conjunction with the venue announcement, a new hour slot will also be opened for the Super Heats category – this means that even more participants can take part in the race!
More Mud, More Fun
The new race course will span the jungled terrain on the outskirts of Tampines, and promises a rougher, tougher landscape featuring dense foliage, wildlife and a heck of a lot more mud — creating the ultimate gritty atmosphere that’s a true reflection of the Spartan ethos. Participants will have to battle the elements as well as their own limitations in order to conquer this untamed new arena.
“You are going to love what we have coming your way.” Mr Joe De Sena, CEO and Founder of the Spartan Race. “Last year, the Spartan Sprint was an urban race meant to showcase the cityscape. This time round, we’ve answered your questions — you wanted mud, you’re going to get it. Get yourself ready because this is not going to be like last year. Rough, rugged and muddy Singapore, this is exactly what the doctor ordered.”
Race Your Way To Lake Tahoe!
Another great news for all fellow Spartans! With the addition of the Super Elite race category to this year’s Reebok Spartan Race Singapore, race organiser Mediacorp will also be sending the top racers to compete in the Spartan World Championship at Lake Tahoe.
A total of 4 participants – 2 top Elite Men and 2 top Elite women will be awarded the sponsored trip. The prize will be given to 1 Singaporean/PR man and woman and 1 non-Singaporean man and woman, who has achieved 1st placing in the Men’s and Women’s Elite Heat at the 2016 Reebok Spartan Race Singapore Super event on 7 May 2016.
The Spartan Race World Championship is the ultimate test of strength and endurance and this October, the race returns to Lake Tahoe where Spartans are in for an adventure filled trail. Competitors will tackle the most challenging event the obstacle racing community has ever experienced in an unforgettable test of mental and physical strength.
Set against the rugged backdrop of the striking Sierra Nevada mountain range, the Spartan Beast course features 13+ miles and 30+ obstacles across gruelling mountain terrain at Lake Tahoe, California. Expect all manner of obstacles including many never before seen on US soil.
The sponsored trip includes:
Roundtrip economy flight from Singapore to Reno on United Airlines
Roundtrip Airport transfer from Reno-Tahoe International Airport to Resort Squaw Creek
5D4N accommodation at Resort Squaw Creek in a single-share room, with breakfast
7-day Premier policy with AIG Travel Insurance
Registration fee for the Spartan Beast: World Championship Beast
Terms & conditions apply.
Don’t miss out on this epic experience, visit spartanrace.sg to sign up now.
$20 OFF Spartan Super Singapore 2016
Spartan Super runners, you are not excluded! Enjoy $20.00 OFF – Use promo code: JRLMSP2016 during check-out to enjoy the discount.
$25 OFF Spartan Sprint Singapore 2016
Do you want to do the Spartan Sprint instead? We are happy to provide all JustRunLah! subscribers with a discount of $25.00 (U.P. $108.00 / Discounted: $83.00)! Use promo code: JRLM2016 during check-out to claim the special price.
42.125 is a magic number for a lot of us. It feels like the ultimate race that all runners should eventually conquer and your finisher tee is going to be worn for all occasions in the next year. But it feels like a lot of mileage to cover at one go and it can be so nerve-racking. Especially since months and months of training have culminated to this 42k.
If you feel so nervous you might just ditch the whole race, it’s okay. If you feel like everything is going to go wrong from your stomach to your brain, it’s perfectly normal. We’re going to walk through how to conquer your big day as a runner.
Nutrition
This race is definitely long enough to necessitate mid-race refuel. You could opt for sports gels, sports drinks or an energy bar. There’s a whole assortment of them. Sports gels are essentially a concentrated source of carbohydrate (65–75 g/100 ml) that can be easily consumed and quickly digested. Its has a two-fold benefit. First, it gives you a more substantial source of carbs once those sugars have been digested (more so than sports drinks!). Second, it sends a message to your brain that more energy is being provided so you can now push harder!
If it’s your first time using a sports gel during a race and you’re unsure how your stomach might react, it’s okay to go for sports drinks and energy bars too. Choose one that contains both carbs and electrolytes. That would help with hydration as well! If possible, try out different types of sports fuel during your training runs. See what fits you best. Regardless, remember to have a full meal the night before and be well-rested for the next day!
Training
Most training programs would gradually step up the distance you’ve to cover over the course of 4-6 months. Some would even manage to squeeze in 1-2 “trial” 42k runs. It’s about getting used to being on your feet for extended periods of time. However, remember to add in cross-training days as well. You can go for martial arts or swimming to train your aerobic capacity. Or hit the gym for some strength training.
On the last week leading up to race day, remember to rest and recover, rest and recover. You want to walk up to the starting line slightly nervous but extremely pumped to get started. Your legs should feel fresh and your heart strong and steady. Keep following your training schedule but step back on the intensity for the last week. Do either half the distance or reduce the pace. If you’ve slipped up on your training somehow, which is also common, here’s how you can safely get back on track!
You’re your longest commitment, so take the best care of yourself.
Race day
Marathon
Lay out your running outfit the night before and pin on your race bib. Use your favorite socks too. Wake up early and have a proper breakfast of overnight oats or peanut butter sandwich 1-2 hours before the race. (You probably can’t sleep much the night before either!)
I usually like to arrange for someone to fetch me to the starting point so I won’t have to worry about not finding a carpark, missing my stop and such. You can also register for shuttle services or book a cab! Pamper yourself a little and make yourself as comfortable as possible.
Still, Murphy’s Law and things can still go wrong. Here are some troubleshooting for race day hiccups. Take things slow in the first km and remind yourself that you’re going to be doing this for 42 more times. And since you’re going to be at it for a while, might as well enjoy the road! Take in the scenery, your fellow racers and completely bask in this unique runner’s experience. A 42k is pretty special and your first is going to be most memorable of them all. Have fun with it!
Photo Credit: Green Corridor Run Timeline Photo
The journey of a thousand steps begins with the first. You’ve already signed up for your 42k (or thinking about it) and that’s pretty brave in itself. Take pride in that and savour every step in your road to 42k.
It is arguably the most special race you’re going to make.
A 21k is a perfect stepping stone towards a 42k or ultramarathon. You learn about discipline, self-care and the importance of nutrition. But it’s also a huge jump from a 5k or 10k – almost twice the distance! Let’s make this one hell of an experience for you.
Nutrition
Photo Credit: Pris Chew
This race is probably going to take longer than 90 minutes. So proper nutrition before, during and after the race is important. Having a small meal 45 minutes to 1 hour before would fuel the first 60 minutes of your workout. Then, you’d need to take in some mid-race nutrition to charge up your muscles for the next half of the route. There are people who survive on just sports drinks and water at hydration points. That works too! The main difference between sports gels and sports drinks is just the amount of carbs packed in them. Try to find out what works best for you during your training runs.
Race Day
Photo Credit: Pop Sugar
Wake up early. For those who find waking up at 4am painful (which would be perfectly normal), we’ve 6 tips to get from bed to park. Spend the first few moments awake just stretching out your toes and arms. Pull yourself across your entire bed and breathe deeply. Then imagine the whole experience of getting from the start point to the finish line.
Once you’re up and awake, get about preparing a simple breakfast. It could be overnight oats or wholemeal sandwich. Have a hot drink to perk up your body a little! Then, get to doing some dynamic stretches. Do 10 deep squats and then rest for a few seconds in the squat position. Throw in some lunges and light jogging if you’re up for more!
Race Experience
Photo credit: Just Run Lah HomeTeamNS REAL Run
If it’s your first time doing a 21k, you might be nervous about a lot of things. It could be about feeling bored, or feeling too tired to continue. Remember that the race experience is so addictive because of the people running alongside you. You might not know their names but seeing the same person fall into the step beside you, at same pace can be very comforting. Along the route, you’d also meet other volunteers or even interesting people all dressed up in costumes. (It has happened before!)
Running distances also come with the joy of discovering more about yourself. What do you tell yourself at the halfway mark? How do you convince yourself it’s time for hydration? It’s a pretty amazing experience. We just ask you to thoroughly immerse yourself in the experience. Alternatively, you can listen to audiobooks or music. You can sign up for the race with a friend. Or you can make friends with someone there! Looking for race pacers would also be a good idea to keep you motivated and on track throughout the race.
Ready to take on the challenge? Here are the upcoming 5 races! Check out those with JRL logos beside them because there are race discounts available for our readers.
CONGRATULATIONS! Getting started on a race training like that is not easy but you’ve done the most difficult step of signing up. Commit to this promise to yourself and you’d be so proud of your accomplishment at the end – we guarantee.
Whilst the 2015 Urbanathlon didn’t end well for me, what with a fractured talus bone and torn ligament 200m from the finish line, it didn’t deter me from returning in 2016.
Not quite the end I was looking for.
Right up till the last obstacle, I was having a ball with John keeping me company throughout it all. The injury was just sheer bad luck for me, that took several months of healing, followed by endless physio sessions. However, it took me no time to register again for the 2016 edition, and with the usual level of excitement we joined the Urbanathletes for another round of climbing, running, crawling and everything else in between.
Somewhere in my cleverness I suggested we take a seat instead of wait near the pen not thinking how many athletes have joined the event and how many waves will take-off before we get our turn. We ended up in wave 13 and started 33min after gun time. We won’t be doing that again.
Starting-off pretty well we reached the Tanjong Rhu condos to be met with our first obstacle. A 6′ foot wall, followed by a sloped wall, followed by what had to be an 8′ foot tall wall.
The distances between each wall were quite narrow. We had to ask others to move out of the way so we could get off the top of the first and second walls. It also diminished the momentum needed to sprint up the wall. Given that John had to hoist me over the first one and pulled up the second, when I saw the third one, I just said “no way, see you around the corner”.
6′ wall
After being hoisted
Failed attempt
8′ wall
Sporting a bicep tendon injury from a gym workout limited my ability to rely on my upper body for this obstacle and the forthcoming ones.
As we rounded Tanjong Rhu, I expected to run towards the Marina Barrage but the route was altered from 2015 and found ourselves beneath Benjamin Sheares Bridge for Obstacle 2: Side Walk. Reasonably easy at the start once I hosted myself up. With each section the setup changed and became more reliant on core strength and balance. The last section had my hands and feet only a mere 20cm apart making my body top heavy. I was quite worried that I would topple over and land on my head. So, I tightened my body, hung on for dear life and crawled to the end.
Hoisting myself up
Shuffling across
Waiting for frame to stabilise
Don’t topple was all I was thinking
John being naturally athletic found it easier and figured walking as if on a balance beam would be quicker and easier than my approach not realising how wobbly the frame was.
John’s turn
Steady on
He makes it look easy
From here we had to climb 5 storeys of stairs onto the bridge. I absolutely hate stairs as I inevitably end up completely out of breath. It was worth it though just to absorb the views of Gardens by the Bay, Marina Bay Sands, Marina Barrage, Singapore Flyer and the bay area.
Descending the bridge we came across Obstacle 3: Swinging Fortunes. They were swinging alright. Climbing up on the truss and swinging like a monkey was definitely not for most girls. Fully reliant on upper body strength, I took one look at it and said to John, “I’ll be on the other side taking photos”. He made this obstacle look easy although he said it was tough holding onto the thin rods. Even with gym gloves the rods were slippery.
And then there were some more stairs and incline running on Bayfront Bridge towards Marina Bay Sands promenade. From here it was km after km of running with no further obstacles for about 4km. Not particularly interesting and by the time I reached the 8km mark I’ve had enough. With my energy bank emptied we ended up walking actually I think more like trudging.
We ended up so slow that when I wanted to give way to a cyclist to pass us he said “It’s Ok, I’m the tail cyclist”. With shock-horror on my face intermingled with amusement I asked “What?! Are you saying we are the last ones?”, “Yes” he replied. Well I’ve never brought up the rear in a race before.
MBS Promenade
An I had enough moment
The tail cyclist
The upside to being at the end is that you get the obstacles all to yourself. It was like our own private playground. By this time we just chose to have fun and maybe even pass the two participants strolling before us and then we won’t be last anymore.
When we reached Obstacle 7: The Network we caught up to a few other racers. This one was my favourite last year and again this year. Having fun on these wobbly ropes was quickly altered when I had to climb even more stairs around 13km mark. By this stage I promptly sat down and cursed and somewhere along the way I heard John babbling something about a Vertical Challenge race. I think I sneered at him as I hauled myself up and realised that clearly my legs need strengthening. Maybe I should start with the stairs in my condo. I’ve got 30 floors to work with. I’ll think about it.
Perhaps my least favorite was Obstacle 8: Metcon Madness with its 4 stations of cross-fit exercises. I didn’t find it interesting. I can go to the gym for these exercises rather than pay for it in an obstacle race. I hope it won’t be there in the 2017 edition.
13km version of enough
Burn off some energy
Box jump 10 sets. Urghhh
10 sets of dumbell overhead swing weighing 10kg
10 sets overhead squat lifting 10kg barbell
As we reached the last obstacle, the Flying Fox, we were given the option to skip it which we did for several reasons. One, we didn’t want to wait 20min in the blazing sun for our turn; two, holding onto a rope with an injured arm was not a good idea; and three, mostly we just didn’t want to get soaked landing in a pool of water especially since the Singha beer tent was beckoning. We had our priorities straight.
Since we couldn’t enjoy the after race offerings last year, we made sure we did so this year sweaty rather than wet.
After a measly 2:50hrs (yeah super slow right?) we reached the end and I’m happy to say injury free. We met some nice blokes from the UK and Canada as we huddled under the umbrella in the Singha beer enclosure. We downed a couple of cans before breakfast and had a great yarn.
Singha time
Finisher medals, tees and bibs
Time to caffeinate too
Overall, another nice event and we’ll be back for 2017. Hopefully, stronger and fitter this time. You could say we are hooked.
Those who meet the national guidelines of 150 minutes of at least moderate intensity exercise tend to sleep better at night. The actual mechanism behind this is not known for sure. Researchers posits that it could be the reduced anxiety and stress from exercise. It could also be the post-exercise drop in body temperature that promotes sleepiness. The good news is – low to moderate intensity running can help you sleep better and longer. On the next work day, you’d be springing out of bed!
. It is reported having about 12,000 runners participating in 3 different categories of the run this year – the 5, 10 and 21.1km races.
[Picture courtesy of 2XU Compression Run Website]
Eventually we made our way into the START Pen for the 5km flag off. I was pretty pleased to be starting off so near to the front. This was also my first time being so close to the START line and being flagged off in the first wave. The warm up dance session was conducted to some upbeat songs like ‘Happy’ by Pharrell Williams and ‘Uptown Funk’ by Bruno Mars but some of the participants were already frustrated by the late flag off and didn’t seem too enthusiastic. I personally thought it was fun but they should have started earlier. Finally the signal for the race to START was given and all of us were more than happy to started the race! The route for 5km was a pretty easy one as there was not much slopes. There was also no bottlenecks and it was a really smooth run but the sweltering heat made it challenging.
