5 Highlights from Running Angkor Wat International Half Marathon 2015

December 26, 2015

Running enthusiasts participate in a myriad of races throughout the year to challenge their limits, fuel their passion and run for different causes, even if it means flying across the globe to roam the grounds in an entirely different environment and climate. Voted as one of the world bucket-list races to participate in, the Angkor Wat International Half Marathon 2015 (AWHM) on 6^th December 2015 had nearly 8,500 runners from 75 countries running through the ruins in the Kingdom of Wonder, Cambodia. Manulife is the 5-year principal sponsor for AWHM starting from this year’s.

Let us take look at 5 highlights of the 20^th AWHM that gave participants an unforgettable and meaningful race experience of their lives!

1. Magical and legendary temple run in Angkor Wat, a World UNESCO Heritage Site

Many visitors to Cambodia have graced the mystical temple complexes of the ranked No. 1 Landmark of TripAdvisor’s 2015 Travelers’ Choice Award. However, not many have explored the grounds of the majestic Angkor Wat with a pair of running shoes, race bib and endless adrenaline rush. Race participants of AWHM 2015 found themselves running back in time and history as stone sculptures, carvings and structures of traditional Khmer architecture dating back to the 12^th century greet them along the well-planned race route.

2. Uniquely Cambodian Race

Participants made their way to the starting pen on race day not by car, public buses or taxis, but via TukTuks – the most common and popular mode of transport in Cambodia. Seated in open-air sedans attached to the driver’s motorbike, runners were treated with the raw sights and sounds of the daily activities in Siem Reap. Not to forget, Manulife-labelled Tuk Tuks went on a Tuk Tuk parade around the streets of Siem Reap after the race, celebrating one of the largest fundraising events in Cambodia.

In addition, there were many elements of Cambodian culture throughout the race event – Cambodian music paraded participants who were making their way through the starting pen; prize presenters were dressed in beautiful, elegant Sampot and local established brand sponsors.

3. Festive race atmosphere and supportive crowd

The race route of AWHM directs runners into different parts of the majestic Angkor Wat complex, including the well-shaded paths along the local homes. Kids from these homes would line up along the race route with curiosity and interest, holding out their hands for hi-fives and cheering race participants on. Nearing the starting line, huge placards, pom poms and loud cheers in different languages could be seen and heard, providing runners the extra boost for the last stretch. It was an amazing and heart-warming sight for runners receiving support from both local and international communities. It was never a dull moment for runners throughout the race!

4. Running buddies –From all walks of life, from all parts of the world

With nearly 8,500 runners from 75 countries, race event volunteers and supporters from both local and global communities, the AWHM was indeed an international race event meant for anyone and everyone to participate in. Runners were speaking in different languages, dialects and many new cross-border friendships were formed on race day as well.

Moreover, race participants who competed in the artificial limbs and wheelchair category were applauded for their amazing and admirable determination for overcoming their physical barriers to complete the challenging route. Their participation served as a solid statement to raise awareness for victims of antipersonnel land mines in Cambodia and their support for the Cambodian community.

5. Run for self, run for others

Every step you take towards the finishing line is a step towards health and wellness for self and for others. All of the proceeds of the AWHM 2015 went to the selected Cambodian beneficiaries and one of which was the Angkor Hospital for Children, where Manulife made a gracious cheque donation of US$25,000 a day before the race.

The Angkor Wat International Half Marathon is more than just a race of fitness and speed; it is a global event that celebrates international friendship, values of charity, health and wellness, as well as preservation of heritage and history. Now that the new year is approaching, why not pen down the AWHM 2016 in your New Year’s wishlist? JustRunLah!

When and where can I have my next run during overseas vacation?

Amateur Runner

December 26, 2015

I run during overseas vacation. Many will ask why not take a break since I m on vacation. My take for that will be, running is already part of my life, it is like drinking water and eating food, I can don run for a couple of days but if I m going for any vacation that is more than 3 days, then I will need to find some means to run. Either in a hotel gym (treadmill) or find a safe and good route near the hotel that I m staying for some runs.

Like all fellow Singaporeans, Dec is a period for overseas vacation. For this Dec, I went to Hong Kong Disneyland and Macau from 14 to 19 Dec. For Hong Kong Disneyland it was less of a worry, I had been there quite a number of times, and I know there is a good gym in the hotel operating from 0700 to 2200 daily where I can do my runs. Furthermore the area around Hong Kong Disneyland is very running friendly. So for my time in there, I enjoyed my runs in the gym and manage to explore the area. Though I only had 1 outdoor run due to the misfit in my running attire. The temperature is about 10 degree plus, but the attire that I brought along from our tropical island are singlets and shorts.

Prior to my vacation, being my 1^st trip to Macau, I had made the required research on the internet. The Macau hotel that I am staying, its website only indicate that they have a fitness center. I had my reservation if a fitness center serving the same function as a gym. Hence during my time at Hong Kong Disneyland, I had this ‘got time must run’ mentality, because I may not get to run in the later part of the week when I am in Macau. I ended up doing 4 runs out of the 3 days there and cover a distance of 28km.

I checked into the Macau hotel on the 3rd night. After all the proceeding, I asked the reception, is there a gym in the hotel. Yes, I got the answer that I had wished for, there is, and it operate from 0700 to 2100 daily. Although it is a simple gym with simple machines, but it was well maintained and I went on to do 3 runs in the gym / fitness center. Due to the misfit attire I had, i didn’t run outdoor although there is a good route.

In conclusion, mission accomplished for the overseas vacation,

1. Manage to enjoy the dreamland atmosphere at Hong Kong Disneyland.
2. Manage to see for myself the culture and structure that had been left behind by the last colonial ‘power’ in Macau.
3. Most importantly, I don need to start from scratch for my run after a week of vacation. Manage to clock the required mileage in the targeted pace.

A Runner’s Christmas Shopping – To buy or not to buy?

Ah Girl

December 25, 2015

Running buddies rejoice! It’s the time of the year again for Christmas shopping! As much as I enjoy shopping for my fellow friends by rummaging through items from store shelfs and hopping from shop to shop to find the perfect gift for each of them, I myself get tempted once in a while to get something for myself as well – I’m talking about the newest models of running shoes, super fancy sports attires with vibrant colors, cool and hi-tech running gadgets and the wishlist can go on. I bet you experience the same dilemma in deciding to splurge for self or for others, especially with the year-end sales and promotions! I simply cannot make up my mind…(and money)

Since July this year when I started on road races, I’ve learnt a lot on what I should or should not buy and whether what I’ve bought had served its purpose. Ultimately, I feel that as long as your buy fulfils these 2 ‘Rules’, it is a good buy:

Rule 1: It makes you HAPPY.

Rule 2: It makes you RUN.

You might fall for the marketing gimmicks and follow the trend of purchasing a certain item although you did not intend to buy it in the first place. But, if it made you happy and get motivated to use it for runs, so be it! Now this is an example of what I call a successful buy and a happy runner! My technical knowledge of running gadgets and tools is definitely not top-notch but my experience as a indecisive runner-shopper is definitely first-class.

The following are 5 most common items that runners would buy and my tips on purchasing them. Hopefully these can help you make a happy purchase! (Disclaimer – I am not affiliated with any of the brands or products mentioned below and my opinions are purely personal and my only intention is to share what I’ve learnt myself and heard from other running buddies.

Let me start from the top (literally) to bottom, head to toe:

1. Visors/ Caps/ Bandanas

Halo Sport Visor. Halo Pullover Headband (Image source: http://sportsvirtuoso.com/) — (Image source: http://sportsvirtuoso.com/)

Keeps sweat/water out of your eyes and face – look out for fib
Provides sun protection – some are made from material with SPF value too
Keeps your hair neat and tidy, away from sticking onto the face or eyes

If you sweat buckets like me during runs, I would highly recommend getting a headgear that keeps them out of sight! Imagine running with stinging and tearing eyes or having to go through a glaring and blazing sunny route..your run will definitely get affected in many ways. If you do not sweat as much or simply want a sporty look to top off your running outfit, it’s definitely a worthy buy and give yourself some added protection against UV rays.

2. Sports Audio Gadgets

For most people, music is a form of therapy; for runners, music is a form of motivation, a pacing buddy and a source of workout-boredom killer. Audio gadgets meant for sports activity should embody the following features:

Waterproof/sweatproof – this is the number one priority!
Durable material that can sustain drops and vibrations
Easy to use, operate on-the-go and portable
Long-lasting battery life – you don’t want to make a wasted workout without knowing how you’v fared

Some runners do not run with music at all and are able to clock jaw-dropping mileages without having to kill the silence. So for friends who are silent runners, you know audio devices ain’t gonna satisfy their Rule 1 and 2 because they already have it in them!

3. Fitness Trackers/ GPS Watches

The recommended criteria includes all of those mentioned in audio gadgets as well as the following:

Compatibility with smartphone applications or other social media/online platforms to sync and transfer data
Accurate and prompt GPS Reception and feedback
Lightweight and has comfortable wrist support – not too tight or loose
Bonus: Customizable/interchangeable bands

Ever since I bought myself a GPS sports watch, I dare say it has changed my running journey and brought me into a whole new level of becoming a better runner. When you are trying to improve your runs, pace and ability to recover, there is no other better way than to have some actualised data and numbers which you can analyse and spot trends to understand fatigue cycle of one’s body. These data can be synced into its complementary smartphone apps for social media sharing and self-tracking. For me, I usually attain my peak performance during the 4-5km mark in a 10km race. From this, I know that if I were to participate in a short distance race, I would need a warm up run so that my body is in peak performance by race time.

4. Running attire

woman running outdoors training at park — Image source: 123RF

What determines your purchase decision when it comes to running attires? Design? Comfort? Functionality? Price?

For me, it’s all of them. Singapore has a generally humid climate all-year round so winter running gears such as heat-tech gear and tights are quite out of question. With sweat trickling down your face and limbs within minutes of running (or walking), dri-fit and water-wicking apparels are your best friends. You would be surprised at the amazing results of regulated body temperature on your running! With lowered risks of heatstroke, dehydration, fatigue and minor skin irritations/reactions, one can focus and enjoy the run better!

Sportswear containing Spandex usually provide smaller fit while not compromising your mobility and speed. Synthetic materials such as Polyester or Lycra blend keeps you cool in summer and warm in winter! The same goes for natural materials including those extracted from bamboo and wool, which wicks aways moisture naturally. New fabric technology are also seen in the market recently, with materials containing anti-bacterial properties and even glow-in-the dark attire as a safety feature for night workouts.

As for compression tights, it is recommended that you understand your needs for one in the first place. Time and again, I have seen many wear compression tights on race day, although those tights are meant for recovery and vice versa. To get race day tights, always try it on and bring it out for a pre-race run to adapt and have a feel of the added grip of the tights. While compression tights are not the magic potion to attaining crazy speeds or timings for your upcoming race, there is no harm in getting one to vary your running outfit for an added edgyness and support!

5. Running shoes

pronation feet runner shoes — Image source: 123RF

There are no rules to buying the perfect pair of sports shoes because it really depends on the distance, protonation, technology, budget and style preferences. As a general rule of thumb, always assess your pronation type and try on to experience the fitting. Friends have told me that shoes with heavier, thicker soles are more suitable for long distance runs (half marathons or more) while thinner, lighter soles are meant for shorter distances. I totally agree with them on that and am super glad to see many brands coming up with innovative shoe technology that offer the best of both cushion and lightweightness. My 10km timings have improved dramatically ever since I switched from a typical running shoe to a minimalist, flat road running shoe!

Sharing is caring – do let me know if there are more interesting products to look out for, or something that you think is a must-have as well! Merry Xmas everyone!

New Year’s Resolutions For A Run-derful 2016! (Part 2)

Team JustRunLah!

December 25, 2015

It has come to the end of the year, which means it is time to set New Yea’s resolutions! Setting New Year’s resolutions is a good way to look forward and have a better year ahead. After all, people who make New Year’s resolutions are 10 times more likely to achieve their goals than those who don’t. We had a great year in 2015 as we saw many successful events this year. We hope to see an even better year in 2016, where everyone continues the running spirit and even more people to start running. Just Run Lah!

We have come up with some New Year’s resolutions which you may like. You may also choose your favourite resolution and set it as your desktop wallpaper or screensaver:

7. I Will Be More Consistent

If you want to run better, you should start running regularly this coming year. Consistent training promotes the physiological changes which are necessary for better performance, while inconsistent training stresses the body and can lead to injury. Start with a reasonable goal, develop a plan, then record your workouts and progress. It will be great if you are able to find a friend to do this together with you as you can motivate and keep each other on track with your fitness goals.

8. I Will Try Real Trail Running

Constantly adjusting your stride to manoeuvre over rocks and roots forces you to run more on your midfoot and forefoot, which teaches you to run more efficiently. As the uneven surfaces force your legs to move in various planes, not just forward and back, trail running also improves your range of motion and may build your agility. After a trail run, your muscles feel completely worked because you’re going up, down and sideways. It’s the fast track to gaining fitness. Furthermore, the scenic trail always makes the sweat and extra hard work worthwhile.

9. I Will Get More Friends To Run

Share the joy! We all have that friend who is either too lazy to run or outright rejects running in his life. Go give them that push and convince them to start running together with you! What greater joy than to be running? To run with your best buds and knowing that they are doing a huge favour to their health and life.

10. I Will Try A Duathlon Or Triathlon

Don’t worry, it is not impossible; anyone can do a triathlon. If you’re in search of fitness and looking for a rewarding challenge, these are for you. You don’t need to be super fit to participate, and many people use triathlon as motivation to do cardio and loose weight. Triathlon also offers a great variety for training so you are not always doing the same thing. Furthermore, the sport presents endless challenges and offers finishers a great sense of accomplishment!

11. I Will Volunteer At A Race

Volunteers are the ones behind the scenes so that we get to enjoy a great race event. At a major event like a marathon, they are the earliest to reach and the last to leave, with 8-hour shifts and sometimes longer. By becoming a volunteer, you’re giving back to the running community that supports and drives you. You’ll experience and appreciate the hard work that goes into volunteering. Plus, lending a hand to other runners while they race just might inspire your own training.

12. I Will Work Hard Play Hard

Many runners set a goal to beat their best time at a certain distance. While clear, ambitious goals can be very motivating, it is also important to keep running enjoyable. You can make running fun with something more lighthearted like running a race in costume or taking a runcation.

New Year’s Resolutions For A Run-derful 2016! (Part 1)

Team JustRunLah!

December 25, 2015

We have come up with some New Year’s resolutions which you may like. You may also choose your favourite resolution and set it as your desktop wallpaper or screensaver:

1. I Will Race Farther

You might have run 20 5ks but always had excuses to not sign up for a 10k. Or perhaps you’ve mastered the marathon, but you’re afraid of attempting an ultra. Whatever your current ability level, if you set your mind to do it, you will be able to achieve it. By challenging yourself to increase the distance you run, you’ll boost your strength and endurance, which will also improve your times over shorter distances. Remember to only gradually increase your mileage and adopt the right training strategies for a long-distance race!

2. I Will Discover New Running Routes

We all know that Singapore is a small country but do all of us know where we can run in Singapore? Running can get monotonous when we run around the same places all the time. So why not find some new running routes? You can discover a side of Singapore that is different from the places you usually run at.

3. I Will Race In A New Country

If you join races frequently in Singapore, the race routes here may already be familiar to you, or too familiar. Hesitate no more, and join a race overseas! This will push you out from your comfort zone. And as you explore a new place, you may also discover more about yourself, and even a greater love for running!

4. I Will Run Faster

What was your PB for 2015? Are you going to beat that record? Yes, we believe you can do it! With the right training techniques and dedication to running, anyone can run faster. You can start on a smaller scale, to break your 5K PB, then your 10K PB and even your full marathon’s PB. But don’t push yourself too hard, remember to always listen to your body; rest and recovery are as important as training.

5. I Will Eat Healthier

While some of you may have picked up running as a sport to maintain a healthy lifestyle, the food you eat can still affect your health in significant ways. You can be naturally slim, lead an active lifestyle, but still have problems like high cholesterol. On the other hand, eating the right food can help you to lose some weight, which can also help you to run faster.

6. I Will Stop Giving Up

Repeat this to yourself: Mind over body, never give up! Your endurance and determination is stronger than the pain you feel in your body. If you can do it, just run lah! However, learn how to gauge your body’s limits and know when to stop. Over-exertion may sometimes backfire on your training and it won’t be great if you are to fall sick or be injured.

Win a free slot for Singapore Winter Run 2016

Team JustRunLah!

December 24, 2015

Let it Snow, let it Snow!

The organisers are making this a dream come true to many, to bring us Singaporeans a winter in summer, where we can breeze (or freeze) through a 5 kilometre route that boasts 3 different climatic zones with sensational on-route activities and line-ups at this fun-run.

We are happy to be giving away five (5) free slots to this event to our readers. Fill in the form below to take part in the contest!

The contest has ended. Thanks for taking part.

More info: Official Race Website

Running 101: How Should Your Foot Hit The Ground

Team JustRunLah!

December 23, 2015

With good running form, we can reduce all kinds of lower leg injuries like torn calves or inflamed Achilles. To run safely and properly, we first need to differentiate between what is needed for sprinting and what is ideal for distance running.“Natural” running proponents will tell you that you should run like you do when barefoot, as that is the way that nature intended and is the way that allows all the structures in our foot to do their jobs properly.

But, is there really a best way to run, so that you use the least energy and go the fastest?

Mid-foot striking

In a mid-foot strike, the foot lands on the middle of the foot under the toes, then the rest of the foot including the heel, drops to the ground. This allows the impact to be spread over the area of the foot, instead of a focused area such as the heel or the ball of your foot. As a result, you get greater distance running economy, greater comfort, and less pressure on your joints and muscles when you run (meaning lower risk of injuries).

Only forefoot strike when sprinting

Many runners make this mistake when they are trying to transition to mid-foot striking, as they focus too much on landing on the ball of their foot. Forefoot strikes are more for sprinting and short distance running, as the impact during landing may not be significant compared to distance running. On the other hand, forefoot running also increases cadence and maximises propulsion during a sprint. However, for long-distance runners, forefoot striking tends to lead to overloading in the tendons and Achilles, leading to soreness in the foot and various injuries.

Do not heel-strike

Most people tend to heel strike and this could be because of our walking habits, or the thicker cushioning in the back of the shoes that causes us to land naturally on the heel. However, the focused pressure on your heel transfers the impact to your heels, shin, knees and hip. Heel striking is also essentially inefficient due to higher braking forces, and hazardous because the bone in our heel is not designed to accept two to three times our body weight when running. If you are prone to having pain in your Achilles, this could be the cause of it.

5 Benefits For Runners – U Run All Access

Shu

December 21, 2015

Are you an avid runner who joins several races a year? Some races may not come cheap, and the total amount you spend on races in a year may total up to an enormous sum. The U Run All Access running package by U Sports may very well be the solution to your money woes!

The U Run All Access is an annual package, which comes with three race credits to partner races in Singapore. Here are 5 benefits for runners who sign up for U Run All Access:

#1 Get Discounts For Your Races!

The 3-run package is priced at $158 and allows package holders to enjoy guaranteed slots to 3 of their favourite races available under the List of Runs in 2016. For members who participate in more than three races a year, there is another perk for being a package holder – additional runs at partner races are priced at a flat rate of just $50 per race. This means that members can save up to 50% off their race registration by being a U Run All Access package holder!

Here’s a list of some runs we’ve had this year (list is not exhaustive):

Standard Chartered Marathon
Sundown Marathon
2XU Compression Run
Newton Challenge
TRI-Factor Run
NTUC Income Run 350
Marina Run
Garfield Run
DC Justice League Run
Brooks Run Happy
CSC Run By The Bay
Runners Convention + MacRitchie Run

#2 Hassle-Free Registration

Hassle-free and ease of registration for races as guaranteed slots will be reserved for package holders. When a running event is open for registration, package holders will be notified. They can then log in to the U Run All Access portal to register for the race by utilising their run credits.

#3 Train With The Best

If you have been running for some time and trying to find ways to improve yourself, perhaps you can seek some professional advice. Members can take part in U Sports’ range of workshops and seminars, which are coached by specialists and elite runners, to better prepare themselves for the races.

#4 Never Run Alone

There will also be weekly runs with the U Sports running groups, at various locations such as One Marina Boulevard, Novena Velocity and Downtown East. These runs are held throughout the year and led by professionals, ensuring that runners can enjoy quality training and better themselves through regular training. This is also a good opportunity to meet other like-minded runners and get a few running buddies along the way!

#5 Be Pampered After A Race

What better way to treat yourself after a race? Get to rest and relax at the U Run All Access booth at selected races while enjoying complimentary refreshments and more importantly, a good ole’ massage to relieve those sore muscles.

While the U Run Access is exclusive to NTUC members only, non-NTUC members can also sign up for a one-year NTUC membership together with the U Run All Access package at $245, and enjoy the best of NTUC membership and the U Run All Access privileges.

Running Barefoot – Does It Help?

Shu

December 21, 2015

There are many lightweight shoes on the market which athletes swear by and you seldom see long-time runners wearing heavy running shoes with thick soles. Such shoes help to reduce the weight we carry on our ankles and lower the energy our legs use when running, thus making us run faster and longer distances. But what about some of the famous barefoot runners like Singapore’s P.C. Suppiah, or Abebe Bikila from Ethiopia – why do these people run barefoot and does it really help with running?

Running faster

It may cost less energy to forefoot strike because you use the natural springs in your foot and calf muscles more to store and release energy. (Daniel Lieberman, et al) When you lift a shod foot, you have to lift the weight of the shoe, and that requires energy. Added to that effort is the cushioning in shoes, which if too much cushioning, absorbs energy that should go into propelling you forward. This means that energy, which can be used to move your legs and to lift your legs after each step, is partially lost when you are running with shoes. In fact, running barefoot has been shown to use about 5% less energy than running with shoes. (Divert et al., 2005; Squadrone and Gallozzi, 2009)

Stronger muscles and better running form

When you walk or run barefoot, you strengthen the little muscles in your feet, especially in the arch, which have been sleeping peacefully in your shoes for years. A healthy foot is a strong foot, one that pronates less and is less liable to develop a collapsed arch. You also stretch and strengthen your calf muscles and may improve your running form. The protection provided by your shoes allows you to get away with sloppy running style. With proper forefoot or midfoot strike form, running on hard, rough surfaces can be comfortable and safe.

Possibly less injuries

A common perception is that our feet were not meant to run on hard surfaces and that running on hard surfaces causes injuries. Runners typically adjust leg stiffness so they experience the same impact forces on soft and hard surfaces. On the other hand, barefoot runners often adopt forefoot or midfoot strike gaits and have a softer, more gentle landing, which may reduce their risk of injury. This is probably why some of you have heard how running barefoot can be better for your knees. While there are anectodal reports of barefoot runners being injured less, there is very little scientific evidence to support this hypothesis at this time.

Conclusion

If you don’t mind getting some dirt on your feet, there is no harm getting close to nature and hitting the ground au naturel. It is a good way to explore the way you land your foot on the ground as you are able to feel the impacts and how your feet responds to different surfaces. Otherwise, you can also get minimalist shoes which mimic barefoot running, but still provide protection from grass, sharp objects, rocks and most importantly, calluses.

A spectacular running evening at 3-Ten Run 2015, Singapore’s first golf course run

Team JustRunLah!

December 20, 2015

The first ever 10km race spanning across 3 golf courses took place yesterday, Saturday the 19th of December. Flagging off at 6:00 pm, the event offered spectacular views of the sunset as runners raced at the Orchid Country Club.

The breezy weather and unique scenery overlooking Sungei Seletar Reservoir added to the experience for all participants, and the “roller coaster” route posed an extra challenge to runners.

This was the last competitive road race for 2015, attracting a number of elites and running groups such as Gurkhas, F1 Runners and Singapore Shufflers.

We hope that the new year brings more new and innovative running experience such as was 3 Ten Run!

JustRunLah! is the Official Running Portal of 3 Ten Run 2015.

Over 11,000 take part in Hello Kitty Night Run Singapore 2015

Team JustRunLah!

December 20, 2015

A Christmas experience at the First Hello Kitty Night Run in Singapore

Press Release, Singapore, 19 December 2015 – Hello Kitty Run Singapore 2015: Celebrates Christmas snowed on 11,000 participants as they completed the 5 kilometre route from Raffles Avenue, through Esplanade Drive and Marina Boulevard, to Bayfront Avenue, with the finale at the Christmas Carnival at The Float@Marina Bay.

(Video by JustRunLah!)

Iconic mascots Hello Kitty and Dear Daniel who were dressed in Christmas-themed outfits flagged off five waves of runners, entertaining them with selfies and air-kisses, drumming up excitement among the already-ecstatic crowd before the race began.

Participants were able to experience the joyous occasion of Christmas with their family and friends through four unique zones scattered along the race route – UV Zone, Starry Night, Jingles and Snow Zone. Each zone presented participants with photo opportunities, not only from the beautifully designed elements, but also from the evening Singapore city skyline with iconic landmarks set against the sunset.

The limited-edition Hello Kitty finisher medal was the grand prize that awaited participants as they completed the route, a medal that was specially designed for this race.

Families were able to enjoy carnival games, as well as food and beverages on sale at the Christmas Carnival on the Floating Platform.

“Our past years’ experiences in organising sporting and fun run events has contributed to the success of Hello Kitty Run Singapore 2015,” Mr James Koh, Director of Pink Apple, “we hope running enthusiasts and fans can look forward to our future events as we step into the brand new year of 2016.”

For more information about Pink Apple’s upcoming events and activities, please visit http://www.pinkapple.com.sg/, or Facebook page https://www.facebook.com/pinkapplesg/.

Race Review: Standard Chartered Marathon Singapore 2015 [FM] (by Lingderella)

Lingderella

December 19, 2015

Years ago, I’ve been dreaming of running a marathon. But over the years, I have never make any actions to make it happen until this year, I took the courage to sign up for it to challenge myself.

I didn’t really do many long distance run before the marathon and I am under training and that results in me walking the most of the last 7km. My longest distance ran ever was the Newton 32km challenge two months ago and then last month, I went to Great Eastern Women’s run, running my first half marathon. Other than these 2 long distance running, I rarely run more than 10km.

I took 5 hours and 50 minutes to complete my first marathon, it isn’t too bad considering it as my first attempt but I’m not satified with the timing. Expectations increases. When I first signed up for the marathon, there was a question asking the estimated timing that I might take to complete the run, I thought that I may use more than 7 hours considering the worst scenarios such as what if I fainted half way or suffer from cramps or diarrhoea.

When I was at the starting line, I really regretted signing up. I asked myself what if I can’t complete the race within the cut off time? Then I heard that Mr Chan, 85 years old this year is at his 101st marathon. If an elderly uncle can do it, so can I!

At 9km mark, I realised the yellow portion on my race bib drop off and I really panic. And I thought ho seh liao, what if I couldn’t get my finisher medal and T-shirt? Who design the race bib like this? This is so important to me! My first marathon! So I approach one of the volunteer and I was assured that it dosen’t matter. I was really relieved.

At 14km mark, I cried when I saw the distance board, the motivational words is something like this: When you feel like giving up, remember why you started. Why I started, what am I proving by running regularly for the past year or so? Run for a reason? Run to heal a broken heart? Run for the endorphins? But I don’t think we need any reason to run! Just run! I love running! I love the scenery in my running routes! Just run!

After the 30km mark, it is really becoming a mental torture thing as I have never run more than 32km Just nice when I started to walk, the 5 hours 30 minutes pacers caught up. It is then one of the pacers keeps on encouraging us, assuring us and motivates us. He keeps on repeating: Go on a jog, follow us, we will bring you in 5 hours 30 minutes! I am sure many people is motivated by him! I am really thankful for him as I followed them till about the 35km point. Then I start to feel mild pain in my abdominal area which I think is because I drank too much water.

I was handed my finisher T-shirt and finisher medal, I thought I will cry or even feel touched but I didn’t. I just want to find a place to sit down and don’t move anymore. I miss my bed. I was so tired that I didn’t feel the even look at the medal and T-shirt until after I rest. But I know and I am sure, I will be back at standard chartered marathon again next year.

6 reasons why the Gold Coast Marathon is so popular among Singapore runners

Team JustRunLah!

December 19, 2015

Over 27,000 entrants participated in the 2015 edition of the historic Gold Coast Airport Marathon on 4-5 July 2015, in Gold Coast, Australia. This IAAF Gold Label Race is widely known as “Australia’s premier road race” which attracted participants from all over the world. Amongst the 5,000 finishers in the full marathon category, a number of Singaporeans shined at the event, with some of them qualifying for the prestigious Boston Marathon 2016.

Why is the Gold Coast Marathon so popular among Singapore runners?

1. Boston Qualifying Race

The first and most important reason is that GC marathon is a full certified marathon that serves as a golden opportunity for runners to qualify for Boston Marathon if they achieve the Boston Qualifying standards. It is every runners’ dream and bucket list race to participate in the Boston Marathon because it is the world’s oldest annual marathon and ranks as one of the world’s most prestigious road racing events.

2. Fast and flat race course for PBs

In addition, the GC Marathon offers one of the fastest, flattest race course in the world, which is extremely ideal for runners to achieve their Personal Bests. July is also the time of the year in Gold Coast where the weather conditions are ideal for running: low humidity, little or no wind in the morning and mild temperatures.

3. Beautiful and scenic race route

Moreover, running next to the scenic Gold Coast surf beaches and broadwaters is definitely a breath-taking and unique race experience for all participants. Expect to run along the Surfers Paradise, Broadbeach, Mermaid Beach, Miami and Burleigh Heads. Gold Coast is therefore not only a paradise for surfers and beach-goers, it is a paradise for all runners as well!

4. Festive atmosphere and good vibes

Photo credits: Gold Coast Airport Marathon

Be prepared to soak in the festive atmosphere created by the huge crowds, cheerleaders and local buskers cheering for you at the sides of the race route from the 5km mark onwards, which you will be bypassing the supporters seats 4 times throughout your race! You will be inspired and motivated by the Runspiration and get to the finish line with bursting enthusiasm and energy! Besides the spectator stands, The Motivators, a group of enthusiastic, energetic and positive runners will be located between the 32.5 kilometre mark and 41km mark to do everything they can – from running alongside you to providing reassuring advice, to get you across the finish line.

5. Affordable flight options and holiday destination

Many budget airlines flying from Singapore offers direct flights to Gold Coast. These affordable flight options make your travelling convenient and pocket-friendly as you enjoy a race and a vacation at one of the world’s most popular holiday destinations. Gold Coast is known for its sunshine, golden surf beaches, beautiful broadwater, popular restaurants and cafes, exciting theme parks and accommodation for all budgets. Moreover, with the current favourable currency rates between Singapore Dollar and Australian Dollar, there is no reason why you should not consider this as your next vacation destination!

6. Attractive Runners’ entitlements

Finishers of the race will be rewarded with a beautifully-designed, commemorative medal, shirt and certificate. They have been collectors’ items for those who come back from year-to-year or travel to running events around the world. If you would like to personalise your medal, iTabs are also available for purchase where you can engrave your name and net time at the back of the finisher’s medal.

With all these factors in mind, runners in Singapore, it’s time to prepare for your next holiday trip and overseas race event!

Interview with ASEAN Para Games Singapore Sprinter: Lieu Teck Hua

Team JustRunLah!

December 18, 2015

Teck Hua is a humble sprinter who represented Team Singapore at the 8th ASEAN Para Games (APG). The APG was held in Singapore from 3 – 9 December 2015. Teck Hua had been leading an active lifestyle. Due to a traffic accident in 2004, his right leg had to be amputated. However, his optimism and determination had brought him to even greater heights. He is now a happy father of two and is setting sights on the Paralympic Games. He credited these to his capable and understanding wife (and family).

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

Teck Hua: I don’t have much running achievements to boast about, I can’t run fast, neither can I run far, but one similarity that I can probably identify is that we all somehow found joy and purpose in running.

JustRunLah!: Being a sporty person before your unfortunate traffic accident in 2004, how did you overcome your disability and continued to do sports?

Teck Hua: I think leading an active life prior to accident is the reason why I am so keen to continue staying active. I won’t say I overcome disability to do sports, in fact sports contributed to my overcoming of my disability.

JustRunLah!: What inspired you to pick up swimming initially and impressively attained a bronze medal at the 1st Asia Swimming Championship held in Kuala Lumpur in the same year of your accident?

Teck Hua: Swimming doesn’t require equipment like prosthesis and it is the best alternative to Cardio exercise, hence I went into swimming despite not being a swimmer. The bronze medal came as a surprise as I wasn’t exactly very fast. I like to believe that the games at that time was new and hence less competitive.

JustRunLah!: What inspired you to pick up running eventually and also represented Singapore at the recent ASEAN Para Games?

Teck Hua: I used to run a lot during my army days, but that was the last thing I thought possible after my amputation. However, I was always hopeful and kept track of the advancement in prosthetic technology and eventually got myself a running leg a few years back. When tasked to participate in the games, I didn’t choose swimming as I have quit since 2009. I don’t feel good going back training just because of the games. Besides, athletics was underrepresented and I was picking up running, so I focus to train hard to sprint instead.

JustRunLah!: Being a father of two with a full-time job, how did you juggle your time between family/friends, work and training?

Teck Hua: I will say that you need a capable and understanding wife, period!

JustRunLah!: What advice would you give to someone who is going through a rehabilitation and feeling negative?

Teck Hua: In life, there are many things that are beyond us, but we can choose how we want to play the cards that we are dealt with. It wasn’t just for me too, I choose to put up a strong front so as not to put more pain and suffering for my parents and people who care about me. I am happy for who I am now and I wouldn’t trade my life for anyone else’s.

JustRunLah!: What are your future goals in running?

Teck Hua: I hope to qualify for Paralympics in Tokyo but many things have to come together to make it possible given that I am way past my prime and I can’t exactly follow a generic training program and hope to see drastic improvement. I need the elements of biomechanics along with input of good prosthetist and coach to make it happen.

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

Teck Hua: I can’t comment as I am myself very amazed at people who can religiously run and run. Besides, running can be a very boring sports activity. I think people who can do that have ultra high discipline and crazy mental strength!

JustRunLah!: Finish this sentence: Running is…

Teck Hua: Running is a god’s gift, as I have been through the stage where being able to walk is already a blessing.

Interview with Triathlon Couple and 1st-time Ironman finishers: Alan Chiang & Ginni Chan

Team JustRunLah!

December 18, 2015

Crossing the 1st Ironman finishing line cannot be more meaningful and memorable than doing it with your loved one. Alan and Ginni, training/racing buddies/husband-and-wife, recently completed their first Ironman race together at Busselton, Western Australia. They believe that “The sport of running and triathlon completes their lives” and “Together, they are stronger”.

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

Ginni: Hi, I’m Ginni and I’m vertically challenged at 1.5m tall. You will always see me racing with my husband, Alan.
Alan: My name is Alan. Yes, most in the community would usually see the both of us race together.

JustRunLah!: When did you first pick up triathlon (what age) and what inspired you to do so? And even to go for your first Ironman race?

Ginni: I first picked up Triathlon in 2008 when I was 19. Alan was overseas in Australia back then and I wanted to do something and make him proud. So, I took a leap of faith and signed up for the mini distance in OSIM Triathlon and completed it on my own. We subsequently signed up for longer distance triathlon races, from the Mini category, Sprint, Standard (Olympic), Ironman 70.3 to our first-ever full Ironman. It was a great journey for both of us, and how we have come so far in this sport.

Alan: She (Ginni) was the reason I took up first triathlon, and that was when I returned to Singapore in 2010. At that point in time, our minds were only on completing mini/sprint triathlon events in Singapore. We did not even think about the endurance triathlon races outside of Singapore. The more local races we took part, the more like-minded triathletes we got to know, and it was eventually in 2014 where we signed up for our first-ever Ironman 70.3 race in Putrajaya, Malaysia. The relatively-low registration cost and the proximity to Singapore were the main factors for the Putrajaya race. And of course, the thought to ever complete a first Ironman 70.3 race. By the end of 2014, we sat down together with our triathlon buddies, Arthur, Elaine and Gary to decide which races we could participate in 2015. Then we targeted on completing our first-ever Ironman race in Busselton, Western Australia come December 2015. But we would at least need a lead-up Ironman 70.3 race, and we signed up for Ironman 70.3 in Danang, Vietnam in May 2015.

JustRunLah!: Both of you finished your first Ironman race side by side with a time of 13hr 11min. What were going through your minds throughout the race and all the way to the finishing point?

Ginni: Due to the course design, we managed to see each other u-turn points and we are about 5mins apart. So at the 2nd loop of the run, I asked him if we want to finish the race together. We finished our first 70.3 together back at Putrajaya 2 years ago and thought it would be great to have it ‘repeated’ for our first Ironman race. My motivation is getting through the aid stations. I told myself that I am only allowed to walk during the aid-station. Moreover, I didn’t want Alan to wait for me too long in the cold either.

Alan: To be honest, I targeted to complete this race in about 12hr 30min. I did not have a good race. I wasted a lot of time visiting the portable loo (at least four times) during the bike and run legs. On the swim, we had completed in about the same timing as I realised she ran pass me when I had came out from the poo. That was prior to transit to our bike leg. So we had the chance to start the bike leg together. I heard her saying, “You go first, good luck!” And luck indeed was not on my side, at least. I had to use the loo only about 67km into the bike leg. I could remember the chill was already biting me – something which was draining me physically. I realised I was still ahead of her at that point in time. It was only after my second loo visit when she was closing in on me. It was a huge relief when I completed the bike leg, and got onto the run. At least it was my most confident leg of the race. I started with a comfortable steady pace of about 4:56, only to be hit again by the chills. That was when I slowed down during my run leg (including two other loo visits), and I saw her closing in (probably about 5 to 7 mins behind). Like Ginni said, the course design of the run leg was great! I was able to spot her throughout the run, and I had signaled to her during the earlier part of the run that I was not feeling well. She then told me to hang on to complete the race together. That thought was running through my mind, and certainly a dream come true for us with the photo-finish, despite the setbacks.

JustRunLah!: What advice would you give to someone taking that Ironman race?

Ginni: The bike is longest part of the race hence it is important to have clocked at least a few long rides of about 160km. It gives you a mental preparation.

Alan: He or she needs to be prepared to race from sunrise to sunset. At least put in a lot of training hours to be mentally prepared. Swim long, bike long, and run long. He or she needs to understand his or her most comfortable pace to last a full Ironman race.

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

Ginni: I told myself that I can’t give up so fast after all the efforts I put into training. And I didn’t want to disappoint the people around me.

Alan: To never give up till the finish line. I always believe in finishing any races strong.

JustRunLah!: How has training with JRL Academy’s F1 Runners been for you?

Ginni: Training has been great so far with all the different types of training session by Lexxus so I get to improve my running. It’s tough trying to juggle 3 sports and work together so I try to go for training as much as possible.

Alan: Coach Lexxus had put us through different training programmes since we are focused on completing our first-ever Ironman race. There was more emphasis on endurance and strength training, as well as several speed workouts to help better our run timings.

JustRunLah!: Now that both of you are also part of the JRL Academy’s Team bodyFUEL, how are you looking forward to be training under 2 of Singapore’s best coaches Lexxus Tan and Steven Chan?

Ginni: I look forward to more targeted training and definitely hope to be faster and more PBs!

Alan: Yes, hopefully more PBs, and to continue to enjoy the sport of running and triathlon under their tutelage.

JustRunLah!: What are your future goals, in running and in triathlon?

Ginni: I hope to be able to qualify for 70.3 World Championship and maybe getting Top 10 positions in running events.

Alan: I hope to be able to continue enjoying the sport of running and triathlon, and hopefully a breakthrough for triathlon, in terms of podium finish.

JustRunLah!: What do you think makes a runner/triathlete, especially someone who keeps at it day after day?

Ginni: I guess it is a passion for the sport. The daily training sessions then ‘turned’ into a habit, and part of our lives.

Alan: Yes, interest in the sport of running and triathlon keeps us going. Furthermore, working out together is as good as a movie date for us.

JustRunLah!: Finish these sentences:
– Running is…
– Triathlon is…

Ginni & Alan: Running is love. Triathlon is tough love. The sport of running and triathlon completes our lives. Together, we are stronger.

Interview with 1st-time Ironman finisher: Joanne Mak

Team JustRunLah!

December 18, 2015

Joanne Mak (40), a mother of two, fulfilled her schoolgirl dream of doing an Ironman race recently at Western Australia. She started triathlon only 2 years ago.

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

Joanne: A mother-of-two who started triathlon at the ripe old age of 38 and who went on to fulfill her schoolgirl dream of doing a full Ironman Triathlon at 40.

JustRunLah!: When did you first pick up triathlon (what age) and what inspired you to do so? And even to go for your first Ironman race?

Joanne: I did my 1st triathlon at 38 just 2 years ago as it has been my dream since I was 19. I remember watching Ironman and Eco Challenge on ESPN as a schoolgirl and being moved and inspired by the determination shown by these endurance and adventure racers. I wish I could have taken up triathlon when I was younger but I knew no friends who did triathlon then (the local triathlon scene was not very big in the early 1990s) and did not dare to ride on the roads on my own.

I only picked up cycling when I got injured with plantar fasciitis in my left foot in 2012 and was advised to lay off from running. By then I knew a colleague who was an experienced Ironman and with his guidance, I bought my first bicycle and picked up cycling to replace running and did my first Olympic Distance and 70.3 triathlon in 2013.

The Ironman Triathlon has always been my ultimate dream and goal. After I finished Tokyo Marathon this year without walking despite my ITB injury flaring up from 25km, I decided to take the plunge and registered for the Ironman to fulfill my 21-year dream as well as to mark my 4th decade significantly.

JustRunLah!: You completed your first Ironman race with an impressive 12hr 44min. What was going through your mind throughout the race and all the way to the finishing point?

Joanne: Honestly, I did not feel confident about this race because I lacked mileage for the swim and run as I have been injured with plantar fasciitis on my right foot since mid May. I was also having sore throat and running nose a few days before I departed for Western Australia. I’m the sort who never feels I have prepared enough for a race.

Swim
The swim was tough and the test swim 2 days before race day would never have prepared us for the race day conditions where the sea was choppy and waves were high. I took forever at the U-turn point and return 1.9km back to shore! In fact I started feeling nauseous and my only wish was to finish the swim, even though I knew that I would be off my target time of under 1hr 30min for the swim. When I finally reached the shore, I walked instead of jogged to transition to walk the nausea off. It was quite demoralising to see that 80% or so of the bikes were gone and I was among the bottom 20% left.

Bike
I was afraid of the bike leg as I got blown off the road during my test ride on Friday. My plan was to go steady and I did, but at a slower than planned pace due to the crosswinds and headwind. The crosswinds were scary and I gripped my aerobars for dear life and told myself to pedal harder and get out of the open area. However, I lost control of my bike due to the winds near the 90km mark and hit the left side of my head pretty hard as well as scraped my left elbow, thigh and knees. The fall caused my chain to drop as well as my brakes to rub against my front wheel but after adjusting, the bike was good to go. As I picked myself up and carried on, supporters on both sides of the road who witnessed my crash applauded…lol 😉

Due to the knock on my head, I felt discomfort opening my mouth to even drink from my bottle and even now, 1 week after the race, I cannot open my mouth too big to even brush my teeth properly as the left side of my face is swollen and I look like I have blue-grey eye shadow on the side of my left eye!

The second loop was even tougher than the first loop as fatigue set in and my aim was just to finish the bike and head in to T2. By the time I got into T2, I could see that MAJORITY of the bikes were back…& thought I was way off target.

Run
I started the run feeling good as there were so many supporters at the start of the run route. However, after going at 5:25min/km pace for the first 6km, I decided to slow down to 6min/km pace as I did not think I could sustain 5:30min/km pace over 42km, especially when I did not clock enough mileage for my run due to my PF injury. Alas, cramps set in my quads and my ITB flared up from the 25km mark. I stopped at the water stations asking for cold spray/deep heat but the volunteers did not have any or only had BUG spray! Thus, I was suffering for the last 17km and my pace slowed down drastically. When I finally collected my last rubber band, adrenaline just led me to step up my pace and sprint to the finish which was about 200m away. I was elated to be able to finish under 13 hours as I thought I did a bad swim and bike.

JustRunLah!: What advice would you give to someone taking that Ironman race, especially as a mother of 2 young kids with a full time job?

Joanne: YOLO and live a full life without regrets. I finally took the big step of doing the Ironman when my children are older (10 and 12 years old) and are more independent. There will be sacrifices to be made but I am glad that my daughters are still close to me despite being seen as the absent and neglectful mother by my parents and husband.

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

Joanne: Just keep going. When my ITB flared up at 25km at Tokyo Marathon this February and at Ironman Western Australia, I told myself that I didn’t fly all the way to Tokyo and Western Australia just to walk the race. And I better finish the race otherwise all the sacrifices (& displeasure incurred) would be in vain. I was also singing Rachel Platten’s “Fightsong” in my head during the bike leg for IMWA to keep myself going. ;P.

JustRunLah!: How has training with JRL Academy’s F1 Runners been for you?

Joanne: It has definitely been beneficial to me! I’m already middle-aged at 40 and yet, I managed a personal best for 5km (I’m no sprinter & despite riding 84km the day before) at the Venus Run this year. I owe my improvement to Lexxus, who’s always pushing me and for his belief in me.

JustRunLah!: Now that you are also part of the JRL Academy’s Team bodyFUEL, how are you looking forward to be training under 2 of Singapore’s best coaches Lexxus Tan and Steven Chan?

Joanne: I definitely look forward to seeing improvement in my run and triathlon times.

JustRunLah!: What are your future goals, in running and in triathlon?

Joanne: I just hope to get new personal bests, despite an ageing and injury-prone body in the following years, till my “window” closes and I have no choice but to retire from sports.

JustRunLah!: What do you think makes a runner/triathlete, especially someone who keeps at it day after day?

Joanne: I think in any sport, if you want to do it well especially, you have to be committed to your sport and be disciplined in your training to achieve your target. After I got to know a few really hardcore folks from August this year who ride EVERYDAY, I got more motivated to ride because they not just made me feel like a slacker in comparison, but also were good company to ride with. :).

It is also easier if exercise is already a part of your lifestyle and forms part of your daily routine. In my case, it is and it helps to have good company to ride, run and race with.

JustRunLah!: Finish this sentence: Triathlon is…

Joanne: my passion and part of my life. Triathlon has taken me to new countries, enabled me to gain new experiences, established new friendship and led me to keep growing and learning.

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