Just Run Lah! - Singapore's online running community | JustRunLah! - Part 157
 

Sundown Marathon 2016: Runners’ Entitlements

This year, OSIM Sundown Marathon 2016 is ditching their past monochrome themed designs and welcoming vibrant colours. For the first time, OSIM Sundown Marathon’s race singlets will be in colours instead of black or white, with a matching gradient-toned ribbon for the finisher’s medals.

View below for the complete list of runners’ entitlements:

sundown 2016 entitlements by JRL

Save with JustRunLah!

We are pleased to offer our readers special Loyalty Rates from now till 31 March 2016. Use code OSDM2016LRJUSTRUNLAH during check out to enjoy the discount!

Click here to sign up

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Download our free app for iOS / Android smartphones via www.justracelah.com and get all the discount codes for races in your pocket!

RUN 350 – About The Movement And Why It Is Important

We love running in nature – the fresh breath of air, the scenic surroundings and the peacefulness. But the always rising demands of human activities have a record of taking a toll on Earth’s natural resources. This is what NTUC Income RUN 350, Organised by Young NTUC, is about – to raise awareness about climate change issues and what we can do about it.

We speak with Jia Da, one of the staff at Young NTUC, to learn more about the 350 movement and RUN 350. He also shares with us how our daily choices can make an impact on Earth, and what we can do to protect Earth.

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JustRunLah!: Can you introduce yourself to Singapore running community? 

Jia Da: Hello! My name is Jia Da, JD for short. I joined Young NTUC since 2009 and I’ve had the privilege to witness the growth of RUN 350 and the 350 movement since day 1.

RUN 350 has a very clear mission – to increase the awareness about climate change issues and how people can do something about it. This is done through partnering the local green partners to co-engage the participants.

There’s a need to lower the amount of carbon dioxide in the atmosphere to 350 parts per million (ppm), which scientists say is the safe upper limit for a liveable planet. That’s what the 350 means, not 360, not 365.

CO2 levels shot past the 350 ppm line since 1988. Today, the level of CO2 is over 400 ppm. The last time such high levels were recorded, humans didn’t even exist yet.

Food for thought.

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JustRunLah!: One advice for the aspiring youths in Singapore?

JD: These are not advice per se, but some thoughts gathered over the years working with youth activists from all walks of life, indulging in their various passion but working towards a better self, a better Singapore and a better world:

Do something that you love and continue to learn new skills to remain competitive, employable and future proof.

Do something that’s from the heart, for the society and make it a better place for all in time to come.

Do something for the world and the environment so that there is a future to speak of.
To quote a saying from a wise man, “be the change you wish to see in the world.”

run350 photo

JustRunLah!: One reason why runners should join NTUC Income RUN 350, Organised by Young NTUC 2016?

JD: Join thousands of other runners running towards a greener future. Be part of the movement and spread the word. Because the world needs to know.

JustRunLah!: Reiterate why the event name “RUN 350”?

JD: 350 is about the level of carbon dioxide in the atmosphere that is measured in parts per million (ppm), which scientists say is the safe upper limit for a liveable planet. That’s what the 350 in RUN 350 means. Not 360, not 365.

CO2 level shot past the 350 ppm line since 1988. Today, the level of CO2 is over 400 ppm. The last time such high levels were recorded, humans didn’t even exist yet.

Hence RUN 350 is about increasing the awareness about the pertinent climate change issues and how people can be part of the solution.

Runners raise their bottles to show support in helping reduce waste
Runners raised their bottles to show support in helping reduce waste at the event

JustRunLah!: What are 3 simple examples we should practise?

JD: I’m not the expert here. But I think we can start by being more conscious of our actions. I can very well quote 3 things like “switching off the lights if no one else is around, bring your own recyclable bag when you’re out shopping and support local produce over imported ones”. However, the most powerful action that can change the world is to stop and think before we consume anything.

To stop and think how much energy is wasted if the lights are left on, and what is required to produce that energy we are wasting.

To stop and think whether you need that plastic bag, and is it going to waste.

To stop and think about supporting local food growers and the environmental impact for how imported goods are flown in.

We can always make responsible choices as long as we choose to be responsible.

JustRunLah!: Finish this sentence: 10th April 2016, join…

JD: …thousands of other runners running towards a greener future at NTUC Income RUN 350, Organised by Young NTUC. Be part of the 350 movement, because the world needs to know.

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Promo code: Use code RUN350JRLEBM during check out to get $20 OFF public rates! Discounted prices: 21km – $48, 10km – $38, Fun on Wheels – $38.

Sign up here now to run towards a greener future at NTUC Income RUN 350 2016! – Registration closes 7 March 2016, 2359hrs

Compressport Run 2016 – Race Singlet and More

Coming 10 July 2016, Compressport is bringing another race to you – Compressport Run 2016, with attractive runners’ entitlements. Every participant will be entitled to a Compressport race singlet (worth $49.90), which are designed to be made of breathable, quick dry, ultra light material. With ergonomic seaming that enhances your mobility and performance, on top of sun protection, Compressport Run 2016 lives true to its slogan, “wherever you race, we support you“.

Not forgetting, every 5 km participant is also entitled to a pair of Compressport Pro Racing Socks (worth $29), while every 10 km participant is entitled to a pair of Compressport Calf Sleeves (worth $79).

View below for the race entitlements:

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10km-compressport-pdt 5km-compressport-pdt

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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!

Interview with Tokyo Marathon finisher: Yvonne Siew

Yvonne is a passionate runner whose simple goals are to keep on running and to be able to inspire others to run. She only started running in 2013 and had completed the recent Tokyo Marathon with a decent time of 3hrs 50min.

JustRunLah!: How would you introduce yourself to Singapore running community?

Yvonne: Hello, I’m nobody special, just an ordinary working adult that has strong passion towards running. A runner who likes to be connected with all the runners around the world.

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

Yvonne: I had my first 10km run in Nike We Run 2013 (age: 24), I was in the downtime and my friend just helped to sign me up even though I had no prior running experience. That’s the turning point, the feeling was so good. That same friend told me about Tokyo Marathon. I read and I was so fascinated about it, and thus I began to run towards this dream race.

JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity? If so, how must a runner – whether a newbie or experienced – prepare himself or herself mentally?

Yvonne: I personally think that you must first enjoy running to be a runner. You enjoy running, you keep running, then good timing and physique will come along. Of course, please don’t compare yourself with other runners but take little steps. I would say no matter what goals you are training for, just don’t forget how much you love running and be humble. 🙂

JustRunLah!: What would you consider to be your biggest running achievement so far?

Yvonne: My biggest running achievement so far is when some runners told me that I inspired them to run more, run better and take up the challenge they once thought is impossible. This sense of achievement lasts longer than a PB.

JustRunLah!: You ran a great 3hr 50min for the 42km race. How long did it take you to train for that?

Yvonne: I have been consistently running for 2 years without a proper training scheme. I just run because it makes me happy. Only recently I begin to learn from the basics. When I got my first GPS watch, I began to learn about my pace. I also received useful tips and advice from other runners and different running groups. I think putting in the right effort is more important than the duration!

JustRunLah!: What advice would you give to someone taking that 42km? Just Run Lah?

Yvonne: A very commonly heard advice, “Listen to your body”. But when everything seems right, JUST keep RUNning LAH.

JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?

Yvonne: I can’t think of any pre-race rituals I have. Before race begins, this always go through my head: This is my choice so I’m here. Whoo!.

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

Yvonne: Run Like No Tomorrow.

JustRunLah!: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?

Yvonne: It could be their lifestyle or habit, but to me is.. The passion! .

JustRunLah!: Finish this sentence: Running is…

Yvonne: Running is a lifetime journey.
In Tokyo Marathon Gate 5 Pen H while waiting for the flag off, I’ve spoken to a Japanese senior lady with my broken Japanese. She is in the event alone. She is in her sixties and she has been running marathon for 10 years and she will still be running. How amazing is that 🙂 I also know some veteran runners in Singapore running community, their passion always inspire me..

First-time Runners’ Guide To Sports Refuelling – Singapore Edition

When you’ve been exercising for more than 60 minutes continuously, you should start considering refuelling options. That would ensure that your energy level remains high and you keep your blood sugar is kept at normal levels, so, those of you gunning to add a half-marathon and marathon finisher tee to your cupboard, take not of the following!

In case you didn’t know, carbs are the main source of fuel for your body AND your brain! During moderate to hard workouts, such as interval training and tempo runs, carbs supply 50 percent of your total energy requirements. Fueling during extensive exercise would help keep your performance level high! Just as running is as much a mental as it is a physical exercise, you’d also want to keep your brain well-fed so that you can think clearly and remain focused.

This whole concept can sound so ridiculously foreign to first timers. I mean, what?! How do you eat while running without throwing up everything onto the person in front of you? So here are some tips for you to take home.

Experiment

There is an assortment of sports drinks and gels available out there. You can even go for a banana and peanut butter bread or trail mix. Some is going to sit well in your stomach, while others can throw a tantrum. Start by referring to the infographic above, decide how long you’d be exercising for and how much carbs you’d actually need. Pick one that fits your calorie requirement (and taste!) and try it on your next training.

Mix them up

A good bet to make would be to mix up your foods and fluids. Your body has different mechanisms to take in different types of glucose. When you get your carbs intake from a variety of sources, your body absorbs them more efficiently! Instead of just having a sports drink, add some dried fruits.

Be conservative

Fluid replacement is more important than carbs replacement in hot weather. Since Singapore is not known for our cooling weather, local runners need to be more careful about dehydration. If our bodies are telling us ‘we’re thirsty, we’re thirsty!’ we should grab some electrolyte drink at the next hydration station instead of another energy bar.

There can be a lot of wisdom to be shared when it comes to sports nutrition during exercise. Apart from choosing what and how much to take in, you need to think about when to do so too. So keep educating yourself and let us know if there’s anything the internet can’t help you with!

Race Review: Safari Zoo Run 2016 (by Shereen)

The Safari Zoo Run 2016 honestly took me by surprise. Especially since I’ve always only signed up for hardcore-sounding races like the Standard Chartered Marathon or the upcoming Sundown Marathon. It’s always “Let’s go for longer distance!” So I was expecting there to be lots of kids, crammed routes and lack of proper hydration points. But it was actually incredibly well organised.

Photo Credit: Shereen, Ease.ly
Photo Credit: Shereen, Easel.ly

The race pack collection was so efficient. Arriving right smack on a Sunday afternoon, I was first in line. The baggage deposit was also without squeezing and without confusion. I’ve got to give the logistics department a thumbs up.

Then, there were such wide routes, which earned major points from me. I could enjoy my run and enjoy the majestic animals posing quite unassumingly at their places. Even though we had to take repeat routes, it wasn’t monotonous at all.

Overall, it was a pretty amazing experience. Plus, did you know that this run was started in commemoration of Ah Meng? It was a worthwhile weekend morning of energy, fun and sunshine.

Why You Should Leave Your Desk And Head To The Parks

Although it’s “just a desk job”, working in an office can wreak absolute havoc on our bodies. Lower back pain, wrist pain, a really tight neck, stiff shoulders, and even flabby butts are some of the signs of working at a desk for too long. Well, if you are experiencing all these painful symptoms, it is time to start moving that body. Head to the park, and go for that jog or run you deserve!

Live An Active Lifestyle For A Strong And Healthy Body

Young fitness couple celebrating

Work and tiredness seem like the perfect excuses for us to avoid any forms of physical activities, except for running for that bus this morning, maybe. However, such sedentary lifestyle contributes to increased incidence of obesity along with obesity-related diseases, such as high blood pressure, diabetes, congestive heart failure, and stroke. Physical activity increases strength, flexibility, and endurance; relieves symptoms of depression and anxiety; improves mood; and enhances psychological well-being. (Read: Running: The Best Medicine For Your Body) It is a fact that exercise can be very enriching and makes you a happier person!

Quality Time For Yourself

Happy family running

Having to work 9-6 from Monday to Friday every week, it is difficult for you to just enjoy a day of physical activities such as trekking or a stroll at the park. Make use of your Saturdays and Sundays – this is the chance for you to do something manageable (2.5km or 5km run), and at the same time, explore Singapore. This can be a good way for you to start exercising and maintaining a healthy lifestyle. On the other hand, it is also a good opportunity for you to enjoy nature and to slow down your busy work life.

Explore And Discover Singapore Through Running

Photo credits: Justin Ng
Photo credits: Justin Ng

Singapore may be small, but it has plenty of great running routes. Whether it is a morning run with a nature scenery, or a night run against the city landscape, there is a variety of different parks and routes for you to run in Singapore. In fact, we have quite a number of nature parks which are home to secondary rainforests. If you are lucky, you may even spot a few endangered species during your runs or walks.

Join Singapore’s First Race Series

Do you need to set a target and stick to it? Check out The Performance Series (TPS) – Singapore 2016, a series of five races that brings runners through unique iconic landscapes of Singapore. The venues have been chosen so to comprise of oasis/island, lake, heartland, reservoir and farm settings.
Through the series, individuals, families and communities will have an opportunity to advance, excel and experience the joy of living better through running. With this series we aim to create a national movement for running and healthy lifestyle. Will you be part of it?
The first race is taking place at Punggol Waterway / Coney Island on 1st May 2016. TPS consists of 2.5km, 5km and 10km races, as well as a stairs race.

All JRL readers get to enjoy a $5 discount when registering for any category of a single race. Enter promo Code: 5OFFJRL during checkout to redeem. Additionally, you can sign up for a bundle of 3 or 5 races and enjoy savings up to S$50.

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Spartan Sprint 2016: One Obstacle Course Race In Singapore Not To Be Missed

Spartan race is the world’s best obstacle course race, designed to push your limits, test your strength, and challenge your endurance. With over 240 races in 25 countries around the world this year, the Spartan Sprint is returning to Singapore on 7 May 2016!

Be Part Of The Spartan Trifecta Tribe

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The Spartan Sprint consists of a 5+km run and 20+ obstacles. The Spartan Sprint has the lowest running distance and number of obstacles compared to the Spartan Super and Spartan Beast races, making it the perfect race for seasoned racers as well as first-timers of all ages (minimum age for the Spartan Sprint being 14 years old) and fitness levels.

Experience The Spartan In Singapore

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Most known for its mud-crawling and log-lifting obstacles set in the American forests, the outdoor obstacle race tests a range of athletic capabilities in its participants. This is something we do not always get to experience in our largely urbanised city. The Spartan race is designed to push you to your limits, show you the strength inside and lead you across the finish line. It is obligatory to complete each obstacle, and failure to do so will require 30 burpees before continuing on to the next obstacle.

Emerge As A True Spartan

Each racer that completes the race will receive a coveted official Spartan Race Finisher T-shirt and race medal after crossing the finish line. Prizes will also be awarded to the top three fastest male and female Spartan Sprint racers and the top 3 kids in the competitive 11-13 year old Junior Race. The Biggest team of racers will also walk away with a ‘Biggest Team’ trophy, and enjoy their own branded tent on Race Day.

spartan trifecta

Enjoy $25 OFF for Spartan Sprint! Use promo code: JRLM2016 during registration!

Top 5 Singaporean Marathoners at Tokyo Marathon 2016

Tokyo Marathon, one of the World Marathon Majors, is the only mass marathon in Japan which has an extensive elite field as well as a huge participatory field. This is also one of the races where participants will be selected by balloting. The race drew over hundreds of thousands of applicants each year and only a fraction of these applicants get to receive a bib to run the scenic course from Tokyo Metropolitan Office building to the Tokyo Big Sight. The course symbolises the past, present and future of Tokyo. This year, the Tokyo Marathon took place on 28 February.

Tokyo Marathon 2016

The Tokyo Marathon, first run in 2007, celebrated its 10th anniversary milestone with the 2016 race. The organisers had launched various projects to commemorate this landmark occasion and to put a greater degree of energy and vision into the marathon movement in Japan.

The projects include the renewal of the official race logo, internationalisation of the Wheelchair Marathon Race, expansion of the race scale by 1,000 runners (10th anniversary event only), creation of new categories and strengthening of the hospitality for international runners.

Top 5 Singaporean Marathoners

The 10th edition of the Tokyo Marathon concluded this morning, with our Singapore Marathoners delivering great results:

  1. Fang Jianyong – 2hr 36min
  2. Derek Li – 2hr 44min
  3. Evan Chee – 2hr 49min
  4. Andy Neo – 2hr 51min
  5. Ronnie Teo – 2hr 58min

Congratulations to the runners!

 

 

Top 5 Fitness Trends – Runner’s Edition

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What’s the top fitness trends of 2016? You probably scanned through a Buzzfeed article about it because it was trending on Facebook during New Year. High Intensity Interval Training, Barre, TRX… They all sound so distinctly irrelevant to a distance runner.

We want to resist fatigue. High intensive training that requires short bursts of energy isn’t going to help us. We want strong feet. Being in the weights room and suspended with our feets up doesn’t sound too smart a training. We get it.

Let us strip down the fitness trend to what’s actually important for us to become better runners instead.

#1 Wearable Technology

Those watches that monitor your sleep patterns, heart rate and activity count are popular these days. What’s more important for runners is a heart rate monitor that would let you know which heart rate zone you’re working at. When the training program says low intensity (about 50-70% of your maximum heart rate), your wearable device would let you know whether you’re really hitting the right intensity. Here’s all you need to know about them.

#2 Bodyweight Training

Photo Credit: Muscle and Fitness
Photo Credit: Muscle and Fitness

These forms of exercises are good for runners to work their core strength. Why core? Because the support your natural back arch, prevent lower back pain (super common among runners) and protect your spine during spinal rotations. They’re like the anchor to many other muscle action in your body. Start adding some isometric (static) exercises such as planks and leg raises into your training. Hold there for 30s to a minute. Once you feel yourself getting stronger, progress onto more advanced exercises such as V-ups and toe touches. That’s how you increase the difficulty of your workout with bodyweight.

#3 Strength Training

There’s a wealth of benefits to picking up those weights. Runners tend to neglect their upper body and back strength. When you’re doing a distance run, your body needs to remain upright for as long as you are running. Otherwise, you could end up with lower back ache and imbalance hips. That’s why it’s important to maintain good posture when you run. Begin with light weights (about 50% of your 1 rep max) and do 12-15 repetitions of them. If you’re new to strength training, working with a machine would help align your body in a single axis and prevent muscular imbalances or injuries.

#4 Functional Fitness

Photo Credit: Olympo Coach
Photo Credit: Olympo Coach

Essentially refers to exercise training that focuses on improving balance and ease of daily living. Just because you can run a 42km sub-3 hours or bench press twice your bodyweight does not mean that you can go about your day to day lives safely. Functional fitness focuses on multi-planar, full body exercises because they most realistically mimic daily lives. Exercises such as multi-planar step ups and lunges are good for warming up your muscles, as well as opening up your hips. This is especially helpful in preparing your legs for running along hills and curved roads.

#5 Yoga

Habitual runners tend to focus only on running, which is a repetitive motion sport. This can result in tight muscles and stiff joints. These limit your range of motion and can cause muscle imbalances, which makes you prone to injury. Yoga has numerous benefits for runners specifically. It has a lot of stretching moves, which helps lengthen your muscles and open up your range of motion. The nature of Yoga also emphasizes on steadying your breathing and balance. When you land on your feet, there’s a lot of joint flexibility and balance required in supporting your entire body weight. Yoga helps in maintaining proper biomechanics, which also keeps you safe while running.

Good runners run often, but great runners are engaged in a whole plethora of other activities to strengthen themselves so that they may stay safe during their races. So don’t ignore these fitness trends!

Race Review: Marina Run 2016 (by Kenjoe)

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If there’s one thing consistent about running races this year, it’s the queue, long queue.

So when I went to collect the race pack for Marina Run, I tried to go earlier that first day of collection.  I still ended up queuing for more than 1 hour.

This was the third run for the year, but first half marathon of the year.  I ran my very first half marathon last year too in Marina Run 2015.  So I thought I would improve upon the timing this round.  The difference this year was I was also arranging to run with my friend, Francis and his nephew.  He was the one who encouraged to try my first 10 km race.  This time I asked him to try his first half marathon.  So I was anxious to make sure he also would get a good experience with his first half and shared whatever I do know although I was myself a green horn.  I just told him everything that I had learnt about running half marathons in the past year, eg making sure to energize with gel at intervals, placing petroleum jelly to prevent friction, benefits of compression wear, training runs.  And knowing he was keen to run his fastest, I also strongly suggested that we start off in wave 1.  I also introduced him to another friend who was more experienced in running that I met on FB (whom I also met up in person in the last race) who could give better advice too about pacing etc.

The day came.  Earlier in the afternoon, I was staring out at the heavy downpour just outside my windows.  Still, like the very first race in this year, I prepared to leave early and hope the rain would stop in time.  I took the public transport to Mountbatten MRT, hoping to catch the shuttle to the start point.   The rain did stop.  But, when I reached there, the queue for the shuttle was rather long.  My friend and his nephew was already at the start line but there were not that many people there yet.  I decided to take a walk to the venue, which was probably my first big mistake.  I ended up walking a fairly long distance and climbing over an obstacle.   Anyway still on the way there, I took pictures of some runners who were completing either their 5 km or 10 km races.

And then on reaching the venue, it was queuing again to deposit the bags.  By the time I finished, the wave 1 had already started off.  But luckily we had already agreed that regardless, whoever was there first, should start off if the other party was late, ie not to wait.

I could only start with wave 2, and we waited almost 15 minutes before we were off.  The run was breezy at certain stretches and there were more U-turns than other races I came across.  Hydration points were adequate but I felt they were not at regular intervals so it became a bit of a guessing game if you happened to skip one, when the next one would be.  Otherwise I found the running still good despite the narrow stretches at certain points and unlit, dark stretches which didn’t really bother me much though.

Towards the tail-end of the race, we were also treated to the fireworks in the sky due to the Chingay performance that were going on.   At the finish, we were handed an apple and a banana at the end of the race and also collected the medal and finisher T-shirt.  I took a bite out of the apple, feeling rather thirsty and then almost spit out when I saw that half of the apple was black and rotten.  Feeling rather disgusted I threw the apple away into the trash can and went straight to the bag deposit queue.   I found my friend and his nephew had done an excellent debut with their half marathons, beating their targeted timing, just slightly over 2 hours and so they had left for their dinner.  (I had been 18 seconds slower than my first race last year, way below my target ! but still, I was feeling rather good for my friend and his nephew’s achievement ).

After collecting my bag, I walked straight into an iron rod stuck in the middle of the ground in the darkness.  While I was hurting on my leg – a nasty 3 cm cut, a couple tried to remedy the situation by piercing their bib across the rod to act as a flag.  I took out my plastic bag for the T-shirt and white translucent piece of paper and draped them over the rod to make it more visible.  You might be able to discern the offending rod in the darkness on the right.  At the same time, I just called out to the folks who were collecting their bags to be careful.  I then made my way to the shuttle bus station after taking a short break to wash my wound.  Long story short, I managed to take the last shuttle after the organizer negotiated with the bus driver (there were folks who had queued up but couldn’t take the shuttle), and managed to catch the last MRT back to Bishan and then last MRT from Bishan to my home.  So still, a good end to the night.

In summary, areas for improvement lie in the queue management because of the high volume – the shuttle bus at the end of the day left quite a few disappointed, kudos to the person who negotiated for a returning last bus because the queue was already waiting there for almost an hour though the time was past announced deadline, perhaps more regular distanced hydration points, better lighting especially for congested queues, a little quality control perhaps on the fruits handed out or I was just unlucky to get a rotten apple.  Though the route had many loops, generally it was not confusing as volunteers were able to point out the U-turns clearly.  The medal is one of the better designed ones.  Still enjoyed the breezy route in the night so overall a good run still.

What’s next… another trail run in two weeks’ time.

5 Singapore Running Routes With Breathtaking Views

Punggol Waterway Park

Punggol is the new fitness location to be. Aside from the rustic charm, there are also plenty of sceneries for you to discover from lalang fields to the punggol jetty to Lorong Halus Wetlands. You can even bring your gym outdoors by renting cross trainers on wheels from LOOK.GOOD.NAKED! Our country’s new park, Coney Island, is also easily accessible via the two bridges on its western and eastern ends from Punggol Promenade and Pasir Ris Coast Industrial Park 6.

MacRitchie Reservoir

Photo Credit: Flickr
Photo Credit: Flickr

Whoever who feels that Singapore is becoming too concrete and industrial ought to make a trip there. This is Singapore’s largest water catchment area and the running route takes you around on the asphalt path along the periphery, through a wooden bridge and eventually onto the dirt track deep into the jungle. It makes for a lovely weekend morning reconnection with nature.

Keppel Bay

Photo Credit: Reflections at Keppel Bay
Photo Credit: Reflections at Keppel Bay

That’s at the heart of luxury in Singapore. It was built by Keppel Corporation to be Singapore’s premier waterfront precinct. The sweet thing about this running route is the gorgeous architectures, crystal clear waterways and clean greenery. More aesthetic than athletic reasons, really but nonetheless, it’s worth a visit to the iconic Keppel Bay Bridge.

Sentosa Beach

Photo Credit: Park Royal Hotels
Photo Credit: Park Royal Hotels

The freshmen know what I’m talking about. You go there for orientation camps, or spend the weekend playing Volleyball and getting fifty shades darker. You know this place, but you probably never saw it from this perspective. It’s a beautiful and very vibrant place, bustling with people (just about 20 million and 1/5 of Singapore’s population, that’s all) engaging in all sorts of activities. Running alongside the coast not only trains your calf muscles because of the sand terrain, it also keeps you interested.

Pasir Ris – Changi Beach

Photo Credit: Classic Yoga
Photo Credit: Classic Yoga

It’s probably an aggregation of all sorts of family activities – BBQ, cycling and running. One of the oldest coastal parks that stretches from Changi Ferry Terminal to Changi Point, this 3.3km is a haven for both runners and families.

Looking for more running routes?

Click here for a comprehensive guide of best running routes across the island, with all the vital information for your training needs.

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5 Differences Runners vs. Non-Runners Have

1. The #ootd

Runners: Always sporting some sort of running attire, all ready to squeeze in a jog/run whenever. Why waste that extra few minutes changing into the outfit?! Even if we’re going for an event first, we’re going to masquerade the sports wear into some form of “formal wear.” Definitely not scrimping on run training today!

Non-runners: Mixing those unique prints and well-constructed silhouettes is honestly an artform.

2. The wardrobe

Photo Credit: Complex Closet

Photo Credit: Complex Closet

Runners: Lots of compression gear, lots of high support sports bras. How are two sets of outfits enough? It isn’t going to be logistically possible to wash, hang and dry my running gear if I’m going to run again tonight. And don’t get me started on the shoes – we’ve flat training shoes and another cushioned one for marathon running. One pair is just not feasible.

Non-runners: Most beautiful plethora of cuts from plaid to tweed to knit. And for the ladies, they’ve heels. Because they can strut around in them quite impressively.

3. The breakfast date

Runners: Choosing something off the menu is the hardest decision to make ever. It has to be filling; it has to sit well in the stomach; it can’t be too greasy. Nothing seems to fit your nutritional requirements. (Here’s a tip on how to better keep tabs on your diet). Hell, we’re probably already re-organising our entire day so that you can be well-fueled by a proper meal before and after.

Non-runners: Anything else.

4. The “WOD” (workout of the day)

Runners: Just did a 15-km. What arms? (which is a big mistake because runners need to cross-train as well)

Non-runners: Benched a new PR. There’s also HIIT, CrossFit, MMA and a whole other world in fitness that runners miss out on.

5. The social plan

Photo Credit: Buzzfeed
Photo Credit: Buzzfeed

Runners: No drinking, no late night partying. Let’s just go for a nice dinner at the hawker centre down the street. Or how about lunch tomorrow instead? And you think about how you could get a run in this lovely evening. Even though it might actually be drizzling already.

Non-runners: “YAY! ZOUK LADIES NIGHT!!”

Runners seem fairly crazy because we’re willing to run uphill, when it’s raining and even on supposedly down days (bad idea, my friend, you need to rest too). But what non-runners don’t get is that we run for, which can be different for everyone but meaningful for each one of us.

Race Review: Marina Run 2016 [Half Marathon] (by: Run Your Pace)

Marina Run was held on the 20th February 2016 this year and as per previous editions, it was held in the evening. We love evening races because we do most of our trainings in the evening so we are more accustomed to running at that timing. And of course, you save up on the early morning taxi fare too 😛

Marina run marks the first HM that I will be running alone as I aim for a sub 2, hoping to check this off my New Year fitness resolution. I had put in my efforts in the past months, consistently clocking in my mileage even as school gets busy, so I was feeling rather hopeful and confident.

Race day

I utilised the shuttle bus service from Mountbatten MRT station to the race site and to be honest, I was really impressed with the shuttle bus frequency (every 2-3 minutes). The queue was really long when I joined in, but it took merely 15-20minutes before I managed to hop on a bus.

It was a short ride to the race site and upon reaching, I did my final preparations. Looking across the race site, one could spot two long rows of portaloos with no queues at all. The baggage deposit seemed to be well organized this time round. It was separated by race categories and the queues were moving fairly fast. It certainly seemed to be a much improved organization than the comments that we had heard from previous years.

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Baggage deposit was fairly organised, with sections for different categories.

I went ahead to queue up at the starting pen and soon after, I was flagged off in the first wave promptly at 7pm. I was feeling a little nervous yet excited, but I decided to take it easy right from the start and hoping to push a little harder in the second half. The weather was so cooling after a day of heavy raining; my body was feeling really good; and it seemed like all the stars were aligned for me to achieve my goal. In fact, up to the 10 km mark, I was pretty much still on track.

The route however, was not the most ideal. Within the first 10km, we were made to run along the pavements outside of condominiums where the pavement was narrow and other road users were taking their evening strolls/jog. What made things worse was that at one point, there was even a small open drain that we had to JUMP across. That was an accident begging to happen.

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Route outside the condominium

Things took a turn for the worse in the second half of the run as the sun began to set and the route got really dark. And I mean, really really dark. I could barely see what was ahead of me at many points along the route. This was especially so in the 14th km, where the whole stretch of route was almost pitched dark. That stretch would make the perfect obstacle race if zombies were to suddenly appear and grab your feet. Thankfully, the runner in front of me flashed his phone’s torch light and I happily followed behind. Even so, vision was still terrible with the badly lit route and I had to take the extra effort to take care of my footing while slowing down for my own safety purposes. Time checked at 15km, 1hour 30minutes flat. Off target, but keeping my morale high as there was still a good 6km to go.

Fatigue began to set in slowly and I was finding it hard to step up a gear for the last stretch. Hopes of a sub 2 were pretty much gone when I hit the 19th km mark, where the route required the runners to make a fairly high step up over a curb. That seemingly harmless curb killed my calves as cramps strike me out of nowhere. For the next few hundred metres, I was just hopping and dragging myself forward, at the same time shaking the cramps off.

Alas, the finishing point was in sight and I managed to finish in 2hours 7minutes. That was 7minutes off my target, but I was still contented nevertheless. Moving into the finisher’s tent, the volunteers handed me my medal and finisher tee and I absolutely loved the designs! It’s probably one of my favourite thus far. I was also handed an apple and a banana and that was a welcomed sight as I was dead hungry from the run. What a pity that there weren’t any bottled drinks for us thirsty half marathon zombies.

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Finishing shot! Photo credits: Runningshots

Well, at least I ended at the perfect timing to view the beautiful fireworks while enjoying my fruits.

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Fireworks at the end of the race

Overall, as a first year participant in the marina run series, judging by this race alone, I would say that it wasn’t too bad but there are much rooms for improvement. Well, there may be several impressive parts that I liked, such as the shuttle bus services, the portaloos, the finisher entitlements etc, but there are still key areas that I feel were lacking in. My biggest qualm on race day would be that the route was badly planned with dangerous obstacles and bad lighting.

Nevertheless, I still enjoyed my race and I’m already looking forward to the next half marathon in April. Read more about Marina run 2016 on our blog and follow us @runningmypace on instagram

UK Number 1 Sports Drink In Singapore

To date, Singapore has only a few prominent brands of sports drinks that often only come in original, lemon or lime flavours. Presented in a refreshing orange flavour, Lucozade is a well known sports drink in the UK, and a favourite among many sportsmen. And good news for us; the No. 1 sports drink in the UK – Lucozade Sport is now available in Singapore.

Lucozade Orange 500ml

Revel and rejuvenate in the invigorating taste of Lucozade Sport

Lucozade Sport was specially formulated to improve hydration with an effective combination of carbohydrates and electrolytes. The carbohydrates are a source of energy, while the electrolytes help to replace the sodium lost in sweat during exercise. Lucozade Sport Orange allows runners and athletes to maintain our endurance performance during prolonged exercise and enjoy the exhilarating taste of orange at the same time.

The go-to isotonic drink for sports lovers

  • Provides Carbohydrates and Electrolytes for better rehydration
  • Formulated to maintain hydration to improve endurance performance

The benefits of Lucozade products are based on scientific evidence substantiated by the European Food Safety Authority, generic literature, or data from human intervention studies. Whether you are a frequent gym goer or amateur sports contestant, you can enjoy the immediate benefits of hydration from the isotonic drink with the assurance of quality.

Lucozade Sport bottle info

A trusted brand among professional sportsmen

Lucozade Sport has backed numerous sportsmen in their career, such as professional UK footballers Steven Gerrard, Gareth Bale, and Alex Oxlade-Chamberlain. Lucozade Sport is also the major official sports drink partner to the England Rugby Team, the England Football Team, and the London Marathon. Its endorsements from these distinguished UK brand names reaffirm Lucozade Sport’s No. 1 sports drink position in the UK.

Lucozade Sport Orange is now available in all major retailer stores islandwide.

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The Lucozade brand was developed in 1927 by the chemist William Owen. Lucozade Sport was developed in the 1980’s and Lucozade Sport Orange was launched in 1987.

 

suntory

Suntory’s new Singapore subsidiary, Suntory Beverage & Food Singapore Pte Ltd launched Lucozade in Singapore since November 2015. Suntory Beverage & Food Limited has a diverse portfolio of soft drinks, mineral water, ready-to- drink (RTD) coffee, RTD tea, carbonates, functional drinks, and fruit juices. Suntory is the second largest soft- drink company in Japan. With focus on key regions such as Japan, Europe, Asia, Oceania, and America, Suntory is set to further expand globally.
Lucozade is also a proud sponsor of The Performance Series.

Couch to Running – 3 Ways To Do It

The philosophy is that running does not need to be painful and time-consuming. Many new runners head out with good intentions and admiral goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. But it could simply be because they were trying to start off too fast, and too much without realising it themselves. Their bodies rebel, and they end up feeling miserable, wondering why anyone would possibly want to do this to themselves.

1. Start Small

You can start by running a shorter distance (2.5km/5km) or setting a time limit for how long you should run. Slow it down, be patient, and don’t worry about your pace. Focus on how you can progress towards your goals instead of only the end results. One way to do this is to keep a running log. You can also break down your aspirations into daily, weekly, and monthly goals. Remember, even the best runners require training to become faster and stronger runners. Over-pushing yourself may instead make your running more painful, and result in injuries.

2. Maintain Regularity

Image credit: 123RF
Image credit: 123RF

Make running a habit, even if that means getting out for a few minutes per day. Consistence is key to becoming stronger, even if you are only running a little everyday. You can also follow a beginner training plan or join a running group to keep yourself grounded to your goals. There are many running groups in Singapore; you may look for one in your neighbourhood here.

3. Runners’ 3 D’s: Determination, Discipline and Dedication

It is always the most difficult at the beginning when you first decided to start running. It can be very tough and you will always feel like giving up. But as long as you have the determination to become stronger, have the discipline to follow through with your training goals and plans, your dedication will definitely pay off. Always tell yourself that you are strong enough and as the saying goes – mind over body.

#TranscendYourself: A Gradual Progress

Let 2016 be a year to Transcend Yourself and for you to work towards your health and fitness goals. Fitness is a gradual process and a gradual progress for everyone. No matter how unfit you think you are now, you can always start from somewhere small. As long as you start, you will have something to work towards to, and something to look forward to. Being healthy and maintaining fitness is always your own choice.

All JRL readers get to enjoy a $5 discount when registering for any category of a single race. Enter promo Code: 5OFFJRL during checkout to redeem. Additionally, you can sign up for a bundle of 3 or 5 races and enjoy savings up to S$50.

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The Performance Series (TPS) – Singapore, is a series of five races that brings runners through unique iconic landscapes of Singapore. The venues have been chosen so to comprise of oasis/island, lake, heartland, reservoir and farm settings.
Through the series, individuals, families and communities will have an opportunity to advance, excel and experience the joy of living better through running. With this series we aim to create a national movement for running and healthy lifestyle. Will you be part of it?
TPS consists of 2.5km, 5km and 10km races, as well as a stairs race.