Just Run Lah! - Singapore's online running community | JustRunLah! - Part 156
 

AQUA Running: What You Need to Know

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What is aqua running

Aqua running is a deep water form of running. It mimics the movement of running, but has a much lower impact. You can either make use of a flotation belt clipped around your waist or an aqua vest to prevent you from sinking.

Photo credit: Fashion by Fashion
Photo credit: Fashion by Fashion

Why is aqua running good for runners

Since it closely mimics the running movement, this training continues to provide the neuromuscular workout in the same way as running on dry land. You call on the same muscle memory and activate the same running-specific muscle groups. (One thing that biking and swimming can’t do!) On top of all that, it also increases your heart rate and aerobic endurance. All these with zero impact and minimised injury risk.

How to “aqua run” properly

The idea is that it should imitate your running form on land. Start by finding a deep enough pool and submerging yourself in it. The key to good aqua jogging form is to keep your upper body straight and to not lean forward as much. Do a high knee lift and a compact back kick, with more exaggeration than you would on land. Although aqua running is supposed to mimic your dry land running, the slightly modified running form is to keep you upright.This will also enable you to perform harder sprinting activities. If you want to maintain your normal running gait in water, use a flotation belt.

Who should “aqua run”

It is a great workout for those who have injured themselves and do not want to lose fitness. Dr. Jack Daniels, the author of best-selling “Daniels’ Running Formula,” says that you can maintain up to 80% of your fitness level with cross-training. Although Jack did say that aqua running can’t quite match up to high intensity running, it provides a similar aerobic workout for low to moderate intensity runs. You can also up your heart rate by swimming in a warm pool. It is also a good cross-training idea for any runner, who can’t deal with doing other types of cross-training that are too different to running.

We always mistaken that runners just run and that’s all we do! Truth is, there are a lot more exercises that can complement our run training and those can make us more efficient, stronger and better endurance athletes.

TRI-Factor Series – Grow Stronger, Live Better!

The TRI-Factor Series, arguably the biggest triathlon series in Asia is launching new races across 8 new countries in Asia by 2017. TRI-Factor Series is also launching 3 innovative race formats (Ie: Swim-Run-Swim, Bike-Run-Bike and Run-Swim-Run) within the Series in selected races to cater for a more experienced multi-sport community.

Run, Swim, Or Cycle

Bike Samples (2452) - Compressed

The aim of the TRI-Factor series is to make multi-sport accessible and enjoyable for all. The new categories across the current 4 events includes a swimming race, a cycling race, a running race, followed by a full triathlon race. This means that it does not matter whether you are a runner, swimmer, or cyclist – everyone is welcome and encouraged to participate in the race events. If you have always wanted to try something new, why not join a multi-sport race this year?

Find out what’s your TRI-FACTOR

2015 TriFactor Kids

A new Asia TRI-Factor point scoring system will be rolled out for all athletes to keep track of their current performance relative to their peers across various countries within Asia. Points are awarded to each participant according to their rank in each race and the race category participated. Participants with the highest TRI-FACTOR points will be crowned as the TRI-Factor Series Champion!

Grow Stronger, Live Better

TriFactor Swim 2015-0653

TRI-Factor Series to inspire 100,000 athletes across Asia to live better by 2020. With its slogan Grow Stronger, Live Better, the TRI-Factor Series also aims to make multi-sport an accessible and enjoyable sport for athletes in Asia.

TRI-Factor Series will be launching a new App in the later part of 2016. The app will provide a platform for all athletes to connect with other athletes while keeping updated on the latest event news and their personal race records. A strategic partnership with 2x Ironman World Champion Chris McCormack and other professional athletes will also provide an additional platform to coaching materials and information. This will be useful especially for newcomers to multi-sport and other athletes to grow further within the sport.

10% OFF with JustRunLah!

Enjoy 10% OFF when registering for any TRI-Factor event in 2016. Use code JRLTFS10 during registration to claim the discount.

About TRI-Factor Series
TRI-Factor Series™ – Asian Championship 2016 / 2017 is a 4-leg mass participation sports series comprising individual swim, bike and run events and a finale triathlon in a number of countries throughout Asia.
Participants can take part in one or more events giving them the opportunity to swim, bike or run or do all three! – a revolutionary new triathlon concept, which makes it possible for athletes in various disciplines to complete a triathlon.
Founded in Singapore in 2009, the series will expand into China, Indonesia and Thailand in 2016 and other Asian markets in 2017 including Hong Kong Japan, Korea, Malaysia, Philippines and Vietnam.
Organised by sports event specialist, Orange Room, the TRI-Factor Series –Asian Championship attracted over 11,000 participants across all 4 events in 2015 from countries including China, Hong Kong, Indonesia, Japan, Korea, Malaysia, Philippines, Singapore, Taiwan, Thailand and Vietnam.

Race Review: Green Corridor Run 2016 [10.5km] (by Moses)

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It’s been a good few months since I’ve signed up for a race after a painful period of non-recovery from injury. The decision to participate came after a miraculous recovery and subsequently an invitation from a friend to participate in the team challenge.

As with previous posts, do look out for the font in italics which perhaps you may find important in a race, just as I do 🙂

Race Pack Collection

Race Entry Pack Collection (REPC) was held from the 26 to 28th February 2016, from 10am to 7pm each day at City Square Mall. I dropped by on the evening of 27th. There was a short and rapidly moving queue, thus taking me less than five minutes to grab my race pack. The race pack was rather plain – the race bib, the race tee and some other sponsors’ vouchers. There was a booth by Decathlon Singapore displaying some merchandise. The cheerful volunteers asked if this was my first time participating in the race and yes indeed it was! In fact it was the first time that I would be running along the Green Corridor route. “Then got motivation to run faster?” they quipped; “yah, my first and last chance to try this route!”

The Race Precinct

Less commonly do we find a race which is has a different start and finish point. This point to point race began at Tanjong Pagar Rail Station, before finally concluding at the old Bukit Timah Rail Station. Having met up with my team at Tanjong Pagar MRT, we took a 10 minute walk over to the start line. There were multiple trucks available for baggage deposit, making it highly efficient. In addition, there were tonnes of portable toilets available with hardly any queues.

Start-Layout_Explomo
The Start Layout. Credit to Green Corridor Run’s Webpage.

The Race

The unfortunate aspect about most races in Singapore is that there aren’t race pens for runners to segregate themselves according to expected finishing time. Therefore, this meant that eager runners keen to position themselves appropriately often had to arrive significantly earlier than the flag-off time. I would commend the race organisers in allowing runners to select their approximate finishing times and thus be segregated into various waves, thus minimising congestion and improving safety. As my team was hoping to place well in the Team Challenge, we opted for the 8.00am start (the first wave).

At about 8.00am, we were flagged off. The race route took us all along the Green Corridor (as the race title suggests…). The route was largely flat, extending across grass, gravel and trail. There were some damp portions, though nothing particularly muddy. Though largely well lit (after all, the race begins well after the sun has risen), there were portions under expressways that could be deliberately lit to maximise safety on trail terrain.

Hydration stations were situated 3.5km, 5km and 7.5km into the race. One of my qualms would be that there was no isotonic hydration available, let alone chilled hydration. Yep, plain, lukewarm water was all that was available. Distance markers were religiously placed every 500m (if I recall), thus helping runners to accurately keep track of their progress and pace themselves.

One of the things I really liked was that as this was a popular race, photographers were everywhere! 🙂 Though a significant number were the official photographers (Marathon-Photos), there were many photographers that had made available their snapshots for free! Big thank you to all of them including Running Shots, RecoveringAddict Runner, Pictureart, Trail Running Singapore and any others I may have missed!

Just after the 7.5km hydration station. Credit to Running Shots.
Just after the 7km~ hydration station. Credit to Running Shots.

Running Shots 2
With about 500m~ to the finish. Credit to Running Shots.

The final stretch. Credit to Pictureart.
The final stretch. Credit to Pictureart.

Strava
Strava data available for browsing 🙂

Post-race

Participants were handed a bottle of Volvic mineral water and a Finisher’s Medal. Bananas, apples and cups of isotonic hydration were available as well. Baggage retrieval thereafter was sadly, less efficient that baggage deposit.

Finish-Layout_Explomo
The Finish. Credit to Green Corridor Run’s Webpage.

Last but not least, Race Results were promptly released the day after the race!

That’s about all for me for this objective review. For my personal experience and thoughts of the race, you may check out my personal blog here (:

Cover Photo Credit: Green Corridor Run’s Facebook Page.

Does Ice Really Help With An Injury?

A sprain? Ice it. A strain? Ice it. In fact, our first instinct to any kinds of injury, is to put ice on it right away. Icing can be used to reduce swelling and pain, and is thought to help in recovery faster. Even the abbreviation RICE: Rest, Ice, Compression, Elevation is an easy formula to remember and which many athletes swore by it.

The term was coined by Dr. Gabe Mirkin, in his bestselling Sports Medicine Book published in 1978. But with lack of data proving how ice helps in healing, even he has changed his mind. Moreover, rest will lead to atrophy and weakness and may disrupt balance and proper body positioning; compression can also shut down blood flow to the area.

Ice makes it feel better

Unrecognizable injured runner sitting on a wooden floor background

No doubt, icing an injured area makes it feel better. Icing restricts blood flow to the area, which helps numb pain and keeps initial swelling from getting out of control. The typical recommendation is to use ice immediately following an injury. Ice for 5 minutes at a time and then leave it off for at least 30 minutes to allow the blood flow to return to the area.

Inflammation is our body’s way of response to healing an injury

When the tissue re-warms, the inflammatory process resumes. However, what many of us did not know is that inflammation is actually a very important initiating event of the overall healing process.

When you are injured, the blood vessels dilate, causing swelling and warmth at the injured area. The increase in blood flow brings along some very potent chemicals, proteins and cells, which triggers inflammation and initiates the healing process.

Delayed Inflammation = Delayed Healing

Runner-Ankle

If you do put ice on your injured area, the blood vessels do not open again for many hours after the ice is applied. Generally, anti-inflammatory drugs like ibuprofen or anything that reduces your immune response will also delay muscle healing. In serious cases, it is possible for the tissue to die from decreased blood flow and even cause permanent nerve damage.

What should we do?

You can try simple movements for your sprained and strained joints soon after the injury. Certified exercise physiologist John Paul Catanzaro recommends METH: movement, elevation, traction and heat. Traction will release the pressure and movement will encourage blood that is rich with healing factors, such as oxygen and white and red blood cells, to flow to the area. In addition, movement with traction reduces pain, enhances lymphatic removal of inflammation, improves flexibility, and restores normal joint alignment.

Acute injuries, like ankle sprains, are marked by inflammation — icing is known to help limit localized inflammation by reducing blood flow. Since applying ice to an injury has been shown to reduce pain, it is acceptable to cool an injured part for short periods soon after the injury occurs. You can apply the ice for up to 10 minutes, remove it for 20 minutes, and repeat the 10 minute application once or twice.

Seek professional advice

pronation feet runner shoes

If the injury is severe, follow your doctor’s advice on rehabilitation. With minor injuries, you can usually begin rehabilitation the next day. You can move and use the injured part as long as the movement does not increase the pain and discomfort. Get back to your sport as soon as you can do so without pain.

Cover photo credits: Guardian

Get ready for Spartan Singapore with Spartan Official Workout

With only 9 weeks to go until the Reebok Spartan Super & Sprint 2016, it’s time to #SpartanUp your training routine! You will have to train up your strength, speed, endurance and flexibility. That’s what the famous Spartan Race is about – building 360-degree fitness. Plus, it’s about having lots of fun. After all, health is not a one-dimensional weightlifting (or running) affair. Being “Spartan Fit” is about being agile, being functional and being confident!

Join the Free Spartan Weekly Workout

Every Sunday, you get to workout with Spartan SGX Singapore trainers! And they just so happen to be impressively made up of ex-military personnel, CrossFit experts and ultra-endurance athletes. Limited slots available – keep an eye on the Official Spartan Race Singapore Facebook for registration information.

In a Spartan workout you will crawl, carry, climb, hang, jump, lift, lunge, pull, push, run, sprint and squat. It’s a multi-dimensional, full body workout. You’d have your heart rate up, and be moving from jump ropes to burpees to kettlebell swings, with your body drenched in sweat. We have the gym buffs beating their 1 rep max, runners doing double or triple marathons in a weekend, and then we have the Spartan community. They’re about aerobic fitness, strength and power all in one. As they’d put it, it’s about being “Life-ready.”

Photo Credit: Spartan SGX
Photo Credit: Spartan SGX

Get Yourself Prepared Like A True Spartan

The unique part of this training is how holistic it is. You get your dosage of fitness and performance, as well as nutrition and wellbeing. Oh sure, the workouts are going to challenge you and they’re going to push you. But it’s about doing so safely and in a way most adaptable into your daily life.

These free Spartan SGX mass workouts that you can sign up for are just samplers to kick-start or complement your training. For those new to the Spartan race, these official workouts would definitely give you a good preview of what you’re getting into.

The upcoming workouts will be at:

  • 13 Mar – Botanic Garden (Meeting Place: Entrance Opposite Gleneagles Hospital)
  • 20 Mar – Marina Barrage (Meeting Place: Entrance)

Do remember to register for the event as the slots get taken up fast! For registration details, participants should look out for them on our Spartan Singapore FB page.

$25 OFF Spartan Sprint Singapore 2016

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.

$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.

5 Things Runners Do When We Think No One is Looking

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We all probably have had a fair share of our friends rolling their eyes at us and giving us the “why do you even do that?” look. Definitely, there are differences between runners and non-runners. And some of them can be pretty ridiculous.

Shopping for new running gear

Raise your hands if you already have more than 2 pairs of running shoes but still find the need for more. The cushion on my shoes are flattening; its affecting my foot strike; it smells bad… We’ve a million and one reasons, and you can even borrow some of ours. What’s more? New technology for running attire is always coming out – moisture wicking, lightweight, aids muscle recovery and such. Seriously, shopping for more running gear is just a matter of improving our run performance.

Googling “Compression Tights review”

The trending thing now would probably be compression tights. The seams on them are often designed to follow the lines of your muscles, providing support to the major muscles like your hamstrings. They also increase blood circulation to the legs. All these are amazing features but the problem is, there are so many variations of them out there. And we can get pretty obsessed with finding the one that would help us go the distance. (If you happen to be researching for one right now, remember to ask yourself if you should get those running tights?)

Having a tasting ceremony with energy gels

Photo Credit: Competitor
Photo Credit: Competitor

Admit it – runners in the 21st century have a whole feast of sports supplements to choose from for those long, hard runs. Since all runners are different, some of these supplements are going to sit well in our stomachs, some become favorite snacks and others are just gross. We don’t want to surprise ourselves with the taste and stomach distress on race day itself. So it is perfectly legitimate to be trying them whenever we can. We mostly do that during training runs but probably when we do other workouts as well.

Tell ourselves it’s raining

Photo Credit: Buzzfeed
Photo Credit: Buzzfeed

Runners can be clocking their miles at any time of the day. There are those enthusiastic mid-day runners who cannot care less about UV radiation and those determined rainy day runners who are convinced that the flu is never going to catch up with them. But we do get down days, when we feel sluggish and lazy. Those are the days when we gaze at the sky every 2 seconds and convince ourselves that the clouds have just gotten darker and it’s probably not safe to go out there for a run.

Justify a spaghetti treat as necessary carbo-loading

Photo Credit: The Guardian
Photo Credit: The Guardian

Before any runners reading this shake your head and go “no way, that is legitimate,” it is not. Throwing in a heavy carb diet just before race day might seriously confuse your body AND the sudden glucose spike might even leave you more lethargic. Still, having spaghetti the night before is a popular cheat we runners indulge in because 1) face it, it tastes heavenly and 2) it’s almost a tradition.

Bet there are more sneaky things we do when we think no one is watching. Share us what you secretly indulge in as a runner if they aren’t on this list!

JK: The Compressport Run 2016 Ambassador

Compressport Run 2016 is an inaugural road run organised by Compressport with the mission to create a touchpoint for the running community to gather and run together. With attractive race entitlements for runners, the event is one of the races you should not miss this year – so mark your calendars as it is happening on 10 July 2016 .

This week, we speak with another of Compressport Run’s ambassador JK. He shares with us his experience as a coach and long distance runner. Read to find out more about JK and how Compressport products have helped him in his running journey:

How will you introduce yourself to Singapore running community?

Hi my name is JK. I’m an athletics coach and I race competitively. I enjoy competitive races because they give me the drive to train hard and to achieve a better run timing.

Jk2

When did you first pick up running (what age) and what inspired you to do so?

When I was in primary 6, I was punished by my form teacher for misbehaving. In a fit of frustration, I ran back home after school. Since then, I realised that I was pretty good at long distance running!

How has Compressport products assist in your trainings/achievements?

Compressport products is excellent for post workout recovery. They help accelerate any recovery from soreness. I am a full time athletics coach and fitness trainer; my job requires me to stand long hours which could hinder my recovery. I wear Compresssport products at work to provide comfort and reduce the extend of muscle fatigue. Most importantly, the decent design of the products makes me feel good wearing them.

jk 1

One reason why runners should join Compressports Run 2016?

The goodie bags are attractive! Free Compressport Pro Racing Socks for 5km runners and R2V2 Compressport Calf Sleeves colour for 10km runners, good quality race singlet and a scenic racing route! This will probably be the best road race of 2016 and definitely value for money.

What is your mantra for when the going gets tough in a race?

When the race gets tough I always tell myself to not be afraid, keep pushing so that I will have no regrets at the end of the race.

Finish this sentence: Running is…

Running is the best exercise to keep fit. It is free of charge, simple and effective!

compressport-run-1000x250

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.
Register here now for the Compressport Run 2016!

Race Reviews: Marina Wet ‘n Wild and Safari Zoo Run 2016 (by ‘red3’)

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Having experienced a great deal of fun at both of these races in 2015, with a great deal of excitement on my daughter’s part, the family returned for the 2016 editions.  Here’s a quick recap:

Marina Wet ‘n Wild

Held once again at the Gardens by the Bay East gunslingers Dodge this Trini, Quickdraw Silv and Johnny the Kid were each lock and loaded with two custom designed green and orange shabbily squirting water pistols.  Undeterred by the wet weather the posse returned to the scene of the previous year’s gunslinging showdown.

This year the 5km route was a circuit around the Marina Bay Golf Course as opposed to last year’s 2 x 2.5km loop.  Being untimed last year we only completed one loop which was more than enough given the starting and stopping and shooting and refilling.  However, having one complete loop this time made it more interesting although more tiring especially being rained on but no less fun.

Also, this year the run was tied in with the Marina Run races as opposed to last year being an event on its own on a separate day.  The family activities that provided so much fun last year and made the event memorable were missing this year.

We had a great time because we always do whatever race we engage in with our kid but there’s not much drawback given the changes in their organisation and reduction of after race activities.  Remains to be seen whether we’ll be back for the third year.

Safari Zoo Run 2016

This might have been the call of the “Wildest Tribes” but fluoro orange tees??  We were like running targets for the animals or maybe we scared the daylights out of them with the brightness of the colour.  Perhaps the reason we saw less of the nocturnal creatures this time round (besides the fact that they are nocturnal).

This year’s route was in the opposite direction to last year running through the Zoo first and then connecting to the Night Safari.

I was quite impressed with the three water station on the route.  Besides hydrating regularly they were perfect opportunities for my kid to stop and rest.

The baby giraffe distraction was Trini’s highlight, since giraffes are her favorite animals.  Mine was the majestic Asian elephant and playful orangutan youngsters hanging on the vines.

We were fascinated by the beautiful white lions restlessly prowling in their den and my favorite white tiger duo resting on a rocky outcrop in perfect view to all visitors.

Trini found the zoo hills a little hard but she always managed to summon extra energy when daddy would challenge her to a sprint to either a water station or the next KM marking.  The sprinting games gave us the motivation we needed to pick up the pace and finish 5.3km in 43 min.  An improvement of seven minutes from last year.

We were satisfied with the generous offerings of bananas and sports drinks.  The tribal inspired finisher medals were another fun design and we think we like these better than last year’s.

One element I was disappointed in was the limited goodies in the race packs.  Last year we paid $38 each and besides the tee and medal we also received a small towel in our race pack (RRP in the zoo is $10).  A useful item we still use today.  This year we paid $48 each. Besides not finding our registration at race collection time, the pack consisted of tee and a bunch of useless vouchers that just end up in the bin.  This voucher usage seems to be a common theme this year as we noted after five collected race packs thus far.

We are uncertain if we’ll join next year’s zoo race.  It’ll largely depend on the price and value of pack and perhaps my daughter’s big pleading eyes.

Race Review: Green Corridor Run 2016 (by Kenjoe)

This year’s Green Corridor Run would be the last edition since it started in 2013.  The Green Corridor is the only stretch of greenery and woodlands that runs the entire length of Singapore, from the old Tanjong Pagar Rail Station in the south to the border of Malaysia in the north.  This run was also held in conjunction with Singapore’s World Water Day celebrations.  World Water Day started as a United Nations initiative to focus attention on the 768 million people who lack access to fresh drinking water and sanitation.  It also advocates for the sustainable management of freshwater resources. To help raise awareness, there was also a new category called the Water Challenge which allowed participants to experience first-hand what it was like for 44% of the world’s population that have to walk large distances to fetch clean water for their families daily use.  (Note: Featured photo credit to Green Corridor Run’s (FB) photos.)

I signed up for the 10.5 km race hoping to enjoy the trail yet another time this year (since Compressport Rail Corridor Run on Jan 31st).   I was not alone as about 11000 runners signed up and from some 82 nationalities.  I was hoping also to improve over last year’s trail run’s PB.

I had attended a fairly heavy wedding dinner the night before and so it was late when I finally got to sleep around 2 am.  Though I set the alarm at 5.50 am, I woke up at 5.15 am.  I had no idea what a heavy dinner nor the short hours of sleep would do to my running but I tried to keep to the same routine before the race.  Peanut butter spread on bread (reduced to one slice because I thought I had enough food from last night still), downed with coffee, cleared the bowels, brushed my teeth and got into my running attire.  I drove to a car park near Jalan Bukit Merah Road, took the public bus and then walked a few hundred metres to the Outram MRT to catch the shuttle bus provided.  I had been experiencing long queues at previous races this year (see my earlier blogs) and so had taken this strategy for this race, compromising between public and own transport.  It worked.  No queue at the shuttle, no queue at the bag deposit and I didn’t wait long at the toilet stations for the last relief before the race.

Soon I was in Wave 1 and waited for several minutes.  But it was better than being late. The Senior Minister of State (Amy Khor) was there to reiterate the theme of the race ‘Every drop counts’ in her speech.  The crowd cheered and clapped when she ended her speech as they were impatient to get started.  She then flagged off the race on the count of 5.

Last year, I was in subsequent later waves and it became a very hot and humid, though scenic run.  This year, the sky looked calm and weather held well, a perfect day for a good run along the nice trail one last time.  I was also prepared this time, wearing a cap to shield myself from the glaring sun if it came on.

After 2 km, a dull pain came on my left leg as usual.  This had been happening the last couple of weeks or so, but stopped when I slowed down or stopped during my regular morning runs.  This time I ignored the pain and it disappeared after a few hundred metres.   I noticed the course was well marked out after 2 km at every half km.  At about 3 km, I started to feel a piece of small pebble that got into my left shoe.  I thought this was inevitable as there were stretches with loose pebbles and stones.  I shouldered on, hoping it would not go under my foot.  After a short distance, it seemed to disappear.  Then it came back near the back of the foot.  I carried on running and soon I was lucky, as it seemed to have flown out of my shoe as the discomfort disappeared.   Then I got into a good rhythm and enjoyed the run, scenery and weather, though there were the occasional trips.  At one point, I even became the stabilizer for someone who tripped behind me and steadying herself with a hand onto my back.  Always happy to be of service so I said ‘It’s Ok’ as she apologized, and I continued to run.

At the published hydration stops, water was provided for runners.  They were adequate for me though some did wish for the electrolytes drinks.  I enjoyed the run which ended at the defunct Bukit Timah Station and the organizers continued to be as efficient post-race, so we got the results the day after.  (I don’t run with any gadgets so I don’t normally know the exact timing immediately after the race.)  I was happy to beat my PB by slightly more than 2 minutes at 1:10:41 this time.  Not fast by any standard but I was happy since this was just my second year into running.  It was a good 17 minutes over the last one in January though I was recovering from a cold then and also the trail was very much more muddy due to the frequent rainfalls then.  At the finishing point, runners collected their finisher medals, towel, an apple or banana and a bottle of water or two.   Yet another good run – my fourth one this year.

Weekend Workout Route: Springleaf Park

The Springleaf Park is one of the nearby running routes around the Yishun area. The Springleaf Park Connector connects Nee Soon Road to Upper Thomson Road. For our weekend workout last Sunday, the 6 March 2016, my jogging buddy, Calvin and I had decided to run to Springleaf Park again. The last time we ran there was in August 2015.

Springleaf Park is about a 4km jog from Yishun Ave 3. The route is mainly flat with a slight gradient along Lentor Ave but once you reach the park connector it’s flat all the way.

What I like about the Springleaf Park Connector when I jog there during my morning workouts:

  • Fresh clean air that just awakens you as you’re surrounded by lots of greenery.
  • As you continue to jog along the waterway, you get to see beautiful reflections of the sky and trees appear on the surface of the water.
  • Birds chirping which add to the peace and tranquility of the place
  • A fantastic backdrop for sunrises. It’s always nice that you can witness a sunrise and take awesome pictures
  • A rest area where there toilets and a water coolers. You can do your stretches before continuing on your return jog.

Below are some of the photos that I took while on my morning there. This is one of the places that I think is worth checking out if you are ever in the area for a workout.

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2 Reasons to Join REAL Run 2016

For the past two decades, HomeTeamNS REAL Run™ has been providing one of the best multi-terrain foot race experience for running enthusiasts all over the world. This year, the organising committee aims to enhance the experience with a new adrenaline-pumping Obstacle Challenge (Lifesavers Route), in addition to the multi-terrain run (Protectors Route).

New Obstacle Challenge

home team real run photo 1

If you love new challenges and obstacle races, you must join this year’s REAL Run. Traditionally, regulars, NSFs and NSmen will have to complete obstacle courses as part of their training before they take on roles such as Police officers, Firefighters or even Paramedics in the Home Team. The first-of-its-kind modified obstacle course allows us to have a taste of the HomeTeamNS experience – which is what our understated everyday heroes go through everyday.

A New Mystery Route

hometeam real run

The HomeTeamNS REAL Run is the only race in Singapore that takes you over three different terrains. The race route presents participants with a combination of winding trails, hard asphalt, and the energy-sapping sand. But this year, with the new Obstacle Challenge, Home Team NS is introducing a new mystery terrain to REAL Run. We have no clue what it is as of now, but we are equally excited to find out what this new terrain may be. One thing is for sure, the mystery terrain will definitely add to the fun and challenge for this year’s race!

Categories available

10km (Protectors)

  • Open – Men’s
  • Open – Women’s
  • Veteran – Men’s – 40years old & above
  • Veteran – Women’s – 35years old & above
  • Corporate – Open – Team of 8pax minimum with additional 2 reserves slot

5km (Protectors)

  • Open – Men’s
  • Open – Women’s
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Race Review: Green Corridor Run 2016 (by ‘red3’)

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It was with a great deal of regret that I missed out on the 2015 Green Corridor race due to a fractured ankle at a race the previous week. With 2016 being the last ever Green Corridor run, I made sure I signed up early and patiently waited for this final event.  The marketing was incredible.  Every other week another photo posted, more encouragement for participants to sign up, regular reminders that it was the last event.  It was bound to finish up with a bang.

What I didn’t anticipate is coming down with a stomach bug and high fever the day before the race.  You can imagine my disappointment and my thoughts of how much bad luck could I have incurred in relation to this one event.  And then the self-talk began.  You know the mantra “mind over matter”.  I didn’t care if I had to walk the entire route, so long as I was well enough to stand up and walk it.  And walk it I did.  All of 10km.

When I woke up at 2am, barely able to stand, I was certain there was no way I’d make it to the 8am start.  Dressed in multiple layers right down to wearing socks and covered in blankets, I sweated all of that fever out of my body and when the alarm went of at 6am, I sat up and thought OK I can stand, well lets see what I can do.

Signed up for the first wave, John and I along with our friend, Remek, joined the thousands of other competitors in the pen at the historic Tanjong Pagar Railway Station.  At some point the MC announced that 11,000 runners were registered for this event.  I suspect about 40% of them were in our wave alone.

It was a perfect racing day overcast with clouds and a slight breeze.  With an 8am flag-off, I eased into a very slow jog and lasted all of 650m.  With an elevated heart rate and jelly legs, I figured the lack of food and previous day’s dehydration has made it clear that this was going to be a long walk to the end.

Once the stampede of Wave 1 runners disappeared into the distance, we had about 4km of silence on the route with occasional joggers passing by or other walkers.  It was pleasant but with my ears blocked and labouring heartbeat, it was difficult to chit-chat with my husband who I am grateful for keeping me company the whole way to the end.

Then, the Wave 2 stampede came and they just kept on coming for the next 5km.  We kept pulling to the left side to give way but still managed to be in the way of many who couldn’t figure that going around us would’ve been more appropriate than barreling between the two of us.  I suddenly realised how narrow the route is and why so many previous year’s racers complained about the congestion.  Having done 6km of this part of the Green Corridor with my Team Costa friends, I must say it was a much more pleasant affair given the space available and even good photo opportunities.  This time I figured if I have to walk, then maybe I can take a few pics but with a sea of blue tees and stampeding bodies, it didn’t draw the same appeal, so the camera remained packed away.

We just kept trudging along, knocking off one kilometer at a time and with each kilometer the pace was slowing down.  As I was walking, I swung between disappointment for not being able to run and appreciation for actually being able to get up and at least participate.  I remain in those mixed feelings.

As we reached the 9th km, I observed a teenage kid being cared for by family, struggling to breathe and the first aid team coming to help and all I could think of is how bummed she would feel that she was 1km away from the finish line and she couldn’t complete it.  I thought chances are if that was me, I would drag myself by my teeth if I had to, to get to the end.

With the end in sight, I said to hubby let’s make it feel worthwhile and jog to the end.  It was a mere 200m but it felt like 2km.  As soon as I crossed the finish line I hunched over trying to settle my heart rate and rebalance my breathing.  With the excitement over, we hydrated, topped ourselves up with bananas and apples, checked out the old railway bridge and started making our way home.

Whilst the race pack only consisted of a tee, we were pleasantly surprised with the mini towel received at the end.  The finisher medal design with an image of the Green Corridor captures the ruggedness of this place and perhaps the last time we will see it this way again. It is a nice commemorative medal.  I was also very grateful for the three water stations along the route.  Given my dehydration, I kept topping up with a couple of cups at each water station and I was even more grateful for the cold bottle of water at the end of the race.

A nicely organised event, I am thankful I made it, regardless of how I completed the race. I may not be happy about not being able to run it but I know I will never regret not having done it.

With the impending long-term closure of the Green Corridor, we still have the opportunity to take our daughter to Bukit Timah Railway Station and explore it along with the old railway bridge.  For any other nostalgic person, I would recommend that if you haven’t explored this area, do so now before it completely disappears.

Race Review: One Piece Run 2016 [5km] (by Lingderella)

[Before the race]

Race Fee: Shut up and take my money! Even though is super expensive for a 5km run, but it’s One Piece, $60 plus is worth it! Of course is a die die must go no need to consider! Had been a huge huge huge fan of One Piece since I was like 13 years old and I can say that One Piece is the greatest manga and anime ever! No joke! ?

Race Tee: Why must Tshirt? ? Don’t like Tshirt ? One Piece run was held before in Taipei, race tee is similar just different in colour but I really don’t get it why must be T-shirt? To cover flabby arms? ? Can actually give us the option to choose singlet also and it actually helps the organiser cut cost also right? Can actually come up with more interesting design race singlet or give interesting accessories. Last year’s Justice League run good, they give batman’s mask or superman’s cape etc.

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Race Pack Collection: Queue to collect the race pack is short and fast. Got sell some merchandise but never sell some cosplay clothings quite sad because I’m rather interested to cosplay as Luffy and go actually. I think got char bors will cosplay to go as Nami, wear bikini go run or like the super sexy Boa Hancock. Too bad my figure no good, I very considerate don’t want to make people eyes blind.

[After the race]

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Race Tee: I really buay tahan the Tshirt, finally I decided to cut it last night and takes about 30 minutes. I figure that I won’t be wearing this shirt anymore after the run so I just cut. Quite satisfied as not too badly done lah. Some people wear their own shirts or singlets that they are comfortable with to run. But going to a event ma, so I’ll try to be part of it. See next time if the runs they give Tshirt I bear to cut or not. 

Cosplay: Saw quite a few interesting cosplayer today, saw one Mr 2, I think very cute and got effort and quite nice.

Running route: The whole run is actually only 3.6km. Too short already, never sweat enough ? But really nice lah! Got many photo spots can take pictures, got mermaid some more but I never stop and take pictures, although this run no timing one but run finish first more important than taking pictures ?

Finisher medal: I can say this is the chioest medal I have gotten so far! Although there is Green Corridor Run today as well but I never regretted signing up for One Piece run instead ^^image

Race village: And this is the most enjoyable race village ever! Got games (I never play), got best cosplay competition(I never participate), got sell food (I never buy), got sell merchandise (I never buy too), got tattoo and got photo booth. Luckily I start and end quite early so when I go get my tatto and go photo booth still not much of queueing yet ? Hopefully there will be Naruto Run or even Lord Of the Rings Run coming up next ?

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I’m a Hardcore Fan: I’ve been chasing One Piece, watching the anime, reading the manga again and again many times for about 15 years and I hope Luffy will never find one piece until at least the 1000th comic is published or before I die, because I really want to know the ending but don’t want it to end so fast.

Every character’s story is damn touching, especially Zoro’s, Nami’s, Usopp’s, Sanji’s, Chopper’s, Vivi’s, Brook’s, Mr 2 and Ace’s part (Wah actually more than that, lidat mention seems like the throughout the entire anime I’m crying because of the touchiness) I cried damn hard many times, even when Going Merry(their ship) can no longer sail anymore I also cried so much and sad for a super long period. Those who never watch or read One Piece before you’ve missed something really great and awesome! It’s funny, cute, touching, about love, friendship, kinship and more than just this.

Used to keep up to thousands of comics till about a little more than a year ago, I gave them away as I got a little crazy after I got out of a long term relationship and I turn my focus into tidying my room, giving and throwing things away and other than that, use the rest of my energy on running of course. Its a pity but the collection is really taking up a lot of space in my room and also collecting dust. I only kept 3 sets of my favourites, One Piece, Naruto and Hunter x Hunter. Slam dunk is also my favourite, but I didn’t kept it as the book all turn very yellowish already. Now I regretted, yellowish can still read what. Although now we can read manga online, but all these authors is really talented, must buy their comics to show support right!image

3 Winning Cross-Training Ideas for Runners

The most fundamental way of improving your running is to run more. Yet consistently subjecting your legs to such high impact is going to make you more prone to injury. That’s why it’s so important for us runners to cross-train. Elite runners do aqua running or antigravity running – which you can too, if you’ve $25,000 to spare. What other cross-training workout can you do? Here, we give you a rundown of the top 3 winning cross-training ideas for runners.

#1 Swimming

A huge plus would be that swimming challenges your aerobic endurance nearly as much as running does. What’s more is that you can get creative with swim workouts. If you’re looking to work your legs more, you can throw in breaststroke or freestyle. If you want to give your legs a break, you can do some butterfly rows and leave the legs out of the equation. Paul Hartmann, a physical therapist in New York City, assures that swimming also challenges you to control your core.

#2 Martial Arts

Photo Credit: Livestrong
Photo Credit: Livestrong

You don’t need to become a One Championship fighter. The benefits that martial arts or even cardio kickboxing can offer are aerobic endurance, balance and flexibility – often neglected aspects of a runner’s fitness. Tight hip flexors and restricted ankle flexion can all contribute to the muscle imbalances. Learning how to open up your hips and balance on your toes with a high Muay Thai kick, or drawing energy from your core with Chi running would be good complements to your run training program.

#3 Bodyweight exercises

Photo Credit: Bodybuilding
Photo Credit: Bodybuilding

Strength training is probably the last thing on our minds. In fact, we might worry that being bulky would even worsen our run performance. However, working on your strength can help stabilize joints, improve endurance (depending on how you train) and preserve lean body mass. To prevent injury from increasing your weights too quickly and for active recovery days, you could consider bodyweight exercises. You lift your bodyweight every step you run and you also do so in your day to day lives. It’s a lot more functional and a lot safer for runners to start with. Yet you can reap the benefits of strength training!

The thing about cross-training (or any other exercises) is that you must love doing it. If your favorites are not on this list, feel free to still go ahead with them. Share them with us as well so that we can add cross-training ideas to our own list.

For a review of inspirational athletic socks, click here.

Kimberly Lee: The Compressport Run 2016 Ambassador

Compressport Run 2016 is an inaugural road run organised by Compressport with the mission to create a touchpoint for the running community to gather and run together. With attractive race entitlements for runners, the event is one of the races you should not miss this year.

We had the opportunity to speak with one of Compressport’s athletes, Kimberly Lee, to find out more about her running experiences and how Compressport products have helped in her running.

When did you first pick up running (what age) and what inspired you to do so?

Honestly, I never liked running during my younger days. I was involved in Netball in my primary and secondary school days, and would always dread the part where we were made to run. I decided to switch things up a little during my poly days and joined track & field. It was then where I started running (18 years old), but even so, I wasn’t exactly very pro-active and had no concept about running at all.

I would say I REALLY picked up running during 2011 after being inspired by lots of my running friends around me who ran really well and would often perform well at races. I was inspired by the kind of talent they had and would often tell myself that I want aspire to run like them one day.

How has Compressport products assist in your trainings/achievements?

I swear upon my Compressport Calf Sleeve R2 and Compressport Full Socks V2, and wear it to sleep every night. Sometimes, my legs feel can feel a little trashy after an intense workout. I wear either the Calf Sleeves or Full Socks to aid in recovery, because of how it prevents muscle fatigue, allowing for quicker recovery. After all, prevention is better than cure!

I really love my Compressport racing socks as well. Not only does it look cool and colourful (most of my socks come with a tinge of pink, and I absolutely love pink!), but it keep my legs light and fresh throughout my runs!

One reason why runners should join Compressport Run 2016?

So many incentives to sign up for the inaugural Compressport Run! Those looking to better their personal bests in the 10km each get a pair of R2V2 Compressport Calf Sleeves, while those seeking to have some fun can participate in the 5km run and receive the brand new racing socks V2.1! It’s gonna be an amazing sight come 10 July seeing everyone donned in different coloured calf sleeves and socks! Definitely a run that adds value to every participant

I always think running in the wee hours of the morning is a fantastic way to kick start my day, so it’s definitely gonna be a fun morning out with your friends and family!

compressport-run-1000x250

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How to Get Back to Running after Missing a Few Weeks

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You fell sick. You went abroad. Or Chinese New Year just happened. And you’ve fell back on your training. When you get back into the game again, you realize you’re not quite up for it anymore. 2.4km now feels like a half marathon and unfortunately, this feeling has scientific bearings.

With endurance athletes, 4 weeks of detraining would cause your muscles to lose roughly 50% of its ability to store glycogen. The heart, like any other muscles in your body, would show a decrease in stroke volume and cardiac output. Basically, your heart is now less efficient at supplying oxygen. This combined effect would mean that you can’t run as fast and as far.

This all sounds very, very scary.

But fret not! Let’s start by breaking down a typical run program. And then we’d tell you how to get back on track after missing a few weeks.

Long runs

Typically in a training program, you’d find that there is going to be a long run scheduled for each week. It’s to gradually get you use to the distance you’re actually running. You can choose which day that might be. In the first few weeks of a marathon training, it’d start at around 12km and then increase weekly. Every 4th week, it’s step down week. It’s when you kind of rest for another series of mileage step ups in the 5th week.

DO:

  • Begin with a 1 week of 30 to 40 minutes runs just to get back into the pace
  • Start off your training again at the distance you last ran (or less than that)
  • Progress your long run distances by adding only 1 to 2 km weekly
  • Complete long runs at an easy, relaxed pace
  • If you were sick, keep your longest run at 25 to 28 km for at least a month

DO NOT:

  • Start at a higher mileage since you’ve already lost weeks of training
  • Go too far too fast. If you can’t reach ideal pre-marathon mileage, cut back on distances in the middle and end.
  • Run faster. Endurance and speed training bring about different muscular adaptations. So doing something faster is not going to compensate your endurance detraining.

Short and Semi-Long Runs

These are usually done midweek to clock mileage. Endurance training fundamentally requires you to be on your feet. Going through the motions of running would teach your feet to adapt to the amount of time they spend slamming against the floor. Remember that endurance training is different from speed work. So go at a low to moderate pace, especially after a break. You should be able to comfortably maintain a conversation.

Cross-Training Days

Regardless of what you’re training for, cross-training takes the load off your feet and leg muscles. It also gives you an opportunity to strengthen the other muscle groups that are important to runners, such as your core. Take this opportunity to try out new exercises and keep your body guessing. If you’re just back from a long break, you might want to make this a complete rest day instead to avoid overexerting your body.

For more advanced runners

Photo Credit: Myendurance.co.uk
Photo Credit: Myendurance.co.uk

You might have hill and interval trainings, on top of the standard training program described above. Start out with 1 week of pure running. Easy pace, maybe even at shorter than usual distances for 30 to 40 minutes. Then in week 2, include long runs but continue to do your runs at an easy, relaxed pace. Only add back hill and speed trainings in week 3. It takes about 3 to 4 weeks to get back to your pre-break fitness level.

As Hal Higdon says, “A marathon is every runners horizontal everest.” That level of resilience and endurance is not going to strike at you like a lightning. It’s going to take months or even years of training. Don’t let a few weeks trip you up. More importantly, don’t make the mistake of trying to bounce back too quickly as well. Or you’d end up with an injury and let the tripping keep you down.