The 5-year principal sponsor of the world famous Angkor Wat International Half Marathon (AWHM), Manulife, raised a total of US$25,000 for Angkor Hospital for Children, where US$100 will be donated per runner from Manulife.
As part of Manulife’s commitment in raising awareness of the importance of health and wellness, Manulife has partnered with Angkor Hospital for Children as their chosen beneficiary to support the healthcare and medical needs of the children in Cambodia.
The heart-warming and milestone event earlier this morning was graced by Roy Gori (President and CEO Manulife Asia) and Robert Elliot (CEO and GM Manulife Cambodia) who presented the cheque of US$25,000 to Dr. Ngoun Chan Pheaktra (Hospital Director, Angkor Hospital for Children).
Cheque presentation from Manulife to Angkor Hospital for ChildrenAHC presents Certificate of Appreciation to Manulife
The Angkor Wat International Half Marathon 2015 is also one of Cambodia’s largest fund raising events and with the 5 year sponsorship contract starting this year, Manulife is dedicated in supporting disadvantaged children and people with disabilities in Cambodia.
Drawings by young patients of Angkor Hospital for Children
With proper healthcare support and awareness on nutrition and sanitization, we can make a difference in the future generations of Cambodia. By taking part in the AWHM, not only do runners benefit from improving their own health and fitness, but also contribute in changing the lives of children and disadvantaged people of Cambodia.
Let’s run for a reason, run for a change, run with Manulife!
The exhilaration comes when you approach the finishing line, with the huge SEIKO timer set up at its side. The seconds tick by – you distract yourself from the pain a little by recalling the time you had started and count the number of minutes and seconds you had taken to finish this course. Not bad, you think. The crowd flanking the sides are chorusing. Their reverberating energy recharges you. You push a little harder for just a bit more.
As you come closer, photographers kneel down close by you. They direct the lens in your face. You don’t know whether to smile, or to look serious. You try to rearrange your face into some semblance of a winning runner. You think about the people who would be celebrating this success with you. Further ahead, some of your fellow runners have finished. They’re waiting around for friends to join them and might already be wearing their finisher’s tee.
Thud, thud, thud. Your feet is heavy and you can feel the exhaustion sinking in. But you know it’s just another 30 seconds, 20 seconds, and 10 seconds before you yourself become one of the finishers. You stride another foot ahead of the other. The final distance closing in. As you push through the last time pad installed on the ground, you feel a rush of joy. Pride, then excitement.
You’ve finished your race.
You’re a winner.
The last glorious lap is going to be one you relish for a while. At least for the few hours you spend massaging your sore feet and downing 100PLUS like you hadn’t had some on the course. None of these can describe the emotions you are feeling. Later, you’d be busy taking Instagram shots, and walking around the carnival in search of freebies. But for now, you collapse at the nearest empty spot, bathing in the pleasures of your own dream come true.
It’s always the hardest during the run itself. For some of us, it might be the nerve-wrecking and discouraging self talk before the race itself. Make it easier with yourself and do the necessary preparation the night before. You can:
a) Set your running outfit ready beforehand and pin your race bib on
b) Put your coffeemaker into automatic so you can wake up with a hot brew
During the run itself, envision how you’d feel and what you’d see when you race across the finishing line. Would your parents be there? Would you be going for breakfast at your favorite Old Changi Airport Rd Hawker Centre after that? These create positive self talk that can give you strength during the race. Don’t be afraid to dream about success and about achievement.
You’ve got your race bib, checked. And didn’t prick yourself while trying to put it on. You’ve also got your shoes laced up tight, maybe too tight but it should be fine.
The first-time for anything is nerve wrecking. A lot can go wrong, some of them you could never have fathomed. But a whole lot you imagined stays just as a flicker of thought. In helping first-time racers out there, here are 5 essentials that can make the difference that matters.
#1 Remember your pre-race fuel
Many of us choose to skip on the meal before a run. After all, it’s not always feasible to wake up at 3am to prepare for your 5am run. Neither does running with undigested food jostling about in your stomach sound appealing. For easy pace runs below 60 minutes, it shouldn’t do much harm to run on an empty stomach. Anything more intense than that can quickly deplete your energy stores and leave you too tired to maintain your pace. Instead of skipping a meal altogether, consider simpler snacks such as a peanut butter sandwich and a piping hot cup of Milo.
Content source: The Runner’s World Big Book of Marathons and Half-Marathons
#2 Do a couple of deep squats
Squats provide huge benefits to runners, so much so that it’s a wonder we don’t do more. It’s a full body warm up and because you’ve moving up and down, it gets your circulation going. It also targets the muscles around your knee, which are also the muscles that propel you forward AND stabilise your knee. Working in some deep squats would wake up the quads and hamstrings needed for your race later.
#3 Dress comfortably
There are some outfits that we know would not cause our thighs to itch, or expose our unhappy belly. We won’t end up feeling irritated, jittery or distracted. We are more confident about covering that race distance in them because they’re so broken in that we feel entirely comfortable in them. On race days, wear those. Especially when the race singlets always come out too short, wearing running outfits that you’re familiar with would help you through the crawling distances.
#4 Pack light
Races these days are outshining each other with their logistics management. You aren’t trapped in a queue for a good few hours and you don’t wring with fear about losing personal valuables. Still, if you’re the kind who get nervous before a race or just aren’t the kind fully functioning at 5am in the morning, you won’t want to have anything else to think about. So, pack light. Dean Karnazes, the remarkable man who completed 50 marathons in 50 days, carries only his handphone, a couple of important cards and some cash every time he goes out for training runs. You can even ditch the extra change of clothes and get into your finisher’s tee instead!
#5 Make ‘Having Fun’ a goal
Photo credit: Just Run Lah
It’s easy to forget having fun, and even if you do, it’s probably a good to have. Especially if your friends would ask you at the end of the race, “So how long did you take?” You must know though, that you’re running for yourself. And in the last leg-breaking few kilometers of the race, it’s the reliable beat of your heart and the familiar rush of lactic acid to your legs that keep you going. It’s going to end up as an experience quite unparalleled what you’d have expected, and having fun is going to jack up the value of that experience. Savor it. For yourself and those hours of training, have fun.
Ever heard of “7 Habits of Highly Effective People”? We put our money on that you have.
It’s the same for running. You don’t get a BQ by saying that ‘you don’t have time,’ ‘running is too boring,’ or ‘it might injure my knee.’ Success is molded from good attitude. Instead of putting things off for tomorrow, start making these 7 habits to become a better runner. A new run series has hit the market – you can always gear yourself towards that!
Habit 1: Become a morning runner
Honestly, the best time to run is probably in the morning. Most races are scheduled then and it’d do you good to train your body for that kind of condition. In addition, getting your run done in the morning leaves less excuses available for you. Morning runners also get hooked onto the idea of having gotten so much done before others have woken up.
Habit 2: Eat more vegetables
Your parents must have already told you that. Consuming fresh produce gives you ‘phytonutrients’ – the good stuff you get from plants and plant-based food including whole grains. They are high-quality carbs that fuel you during your workout and provide antioxidants to help you recover.
Habit 3: Warm up and cool down
Devote 10 to 15-minutes before and after the run to taking care of your muscles. Dynamic stretches before prep your muscles for more intense workouts later. Stretching after the run then allows them to return to pre-run length. Scrimp on them and you end up with knots in your muscles.
Habit 4: Unplug at least one run per week
We listen to music, or while away time gazing at the scenery. Once in awhile, practice focusing on your body. Listen to what your feet is trying to tell you, or how your heart is responding to the workout. Competitive runners associate. It gives them better form, maintain consistent pacing, and overall, perform better.
Habit 5: Get enough sleep
When you get some shut-eye, your body releases growth hormones to rebuild muscles and strengthen connections between muscles and nerves. It means your muscles can respond faster and you become much stronger. Having a good night’s sleep also prepares you better for morning runs.
Habit 6: Strength-train occasionally
It increases bone mineral density and reduces risk of stress fracture. Strengthening the other muscle groups also mean that your joints remain stable. You get injured less and can maintain your trainings more consistently.
Habit 7: Eat breakfast everyday
Part of becoming a better runner is becoming a stronger, healthier person. You can’t get away with poor diet. By the time you wake up, you’d have starved for 7-8 hours. Breakfast would help replenish the glycogen in your muscles. Apart from needing a lot of carbohydrates to power your workout, having a hearty breakfast also kickstarts your metabolism.
Even if you don’t run a new PR now, or in your next 10 marathons, attitude is going to be the reason you eventually do. So get yourself in the right frame of mind today!
For those running SCMS 42km, kudos to you! The courage and dedication you’ve invested throughout your training is already impressive enough. Regardless the results.
All runners are different.
We have our own motivations, our own strengths and we face different challenges. At every km, how do you motivate yourself to go further? There are 5 quick mind games elite runners play to grit through the tough distances!
#1 Count the number of Nike running shoes
Nike shoes are such a rave, especially with their free running flyknit series. They’re used as lifestyle shoes and for casual wear as well. It’s a wonder how many local runners pick Nike flyknits over ASICS, or Saucony, or Mizuno to cover 10km, and a curious thought is whether they’re good for marathon runs. Keep count for your race category!
#2 Reframe the distances left
There’s a road march distance. For army boys and alumni out there, if you can march through 24km with a field pack and minimal bathing, you can run this distance. At 21km, you’re already halfway through. Then, you’re going to be down to a regular 10km run. Then onward, it’s just a single digit countdown. Finally, there’s a remaining 2.4km NAPFA distance away. You’ve been at it since primary school days. Once you’re there, the final few metres are easy to keep count.
#3 Imagine a familiar running route
Instead of taking 5km as a numerical distance, it can instead be one lap around the park connector by your house. For 7km, it’s one complete round about NTU. Rethink the distances as a familiar route you might have trained at. This makes the distance seem a lot more manageable.
#4 Count to the highest prime number
It’s a little game you can play with yourself. It also keeps you slightly distracted. Not too bad. When the run gets monotonous and you’ve captured a certain comfortable pace, start doing some math. When you’ve lost count, you can then focus on your form, breathing technique and the aches in your body. To this back and forth, you’d be surprised how fast the distances close in. Otherwise, there’s always 7-up to play.
#5 See if there are more males or females around
According to Running USA, there were more male marathon finishers (57%) compared to female finishers (43%). Instead, half-marathons are way more popular with females. What better way to test that than at the races themselves?
Pressing on through sheer grit and determination can be tough when you’re actually running. Running itself is tough, and a lot of sweat and breathlessness. Being determined towards finishing your goals doesn’t mean you can’t have simple ideas tucked in your back pocket. These fun games are just some simple ideas for the race this Sunday!
Singapore, 3 December 2015 – The first-ever Mass Participation Asia Conference kicked off today at the Conrad Centennial Singapore, where industry leaders from the region and beyond – including Olympic Silver medallist Steve Cram CBE – gathered to lend their expertise on various aspects of Asia’s expanding mass participation industry, including growth strategies.
Lim Teck Yin, CEO of Sport Singapore, kicks off the Mass Participation Asia Conference 2015. The two-day conference, happening on 3 and 4 December at the Conrad Centennial Singapore, features mass participation industry experts from the region and beyond.
A key insight gleaned from the conference today was the importance of matching the objectives of rights holders with that of brand owners. “There’s a bit of disconnect between rights owners’ and brand owners’ perspectives sometimes. Brand and rights owners look at growth markets in a very different way,” said Toh Jin Wei, Managing Director of GroupM ESP, during a panel discussion about growth markets for the industry.
He added, “While rights owners might see China and Indonesia, which do provide opportunities around mass participation, as growth markets to head to, most brands would instead look towards a country like Myanmar, which has a market of 55 million people who have little content available to them. We did a run in Myanmar in November, and all our 10,000 slots were filled within 24 hours.”
Social media and big data were also identified as important tools for the industry to further expand.
“We’re clearly in a world where sharing stuff at a large scale happens every single day. Whether people are getting covered in paint, jumping over an obstacle course in a race or participating with their friends in mass events, social media is where they choose to spend their time,” said Neil Stewart, Head of Agency of Facebook in the Asia Pacific, who shared about how event organisers can make use of the platform’s massive reach.
He added, “Hundreds of millions of people comment about events and activities they’re at and want to share their enjoyment and passion. They want to talk about stuff that’s important to them. So we’ve now got a massive opportunity to reach people in a very efficient way.”
Meanwhile, Abhinav Gupta, Sales Manager of ACTIVE Network, said, “With the advent of technology, data is definitely going to be the next big thing. We’re still as a society trying to come to terms with what data to collect, how to store it and how to use it. Some industries like the airline and gaming industries have revolutionised their business approach with big data, and I think the same is going to happen in the mass participation and endurance industry.”
“We’ve reached the tipping point where we have enough number of events and enough millions wanting to participate, and that number is only going to grow. Big data will allow us to look at how we can tweak our business practices to maximise revenue,” he added.
Chris Robb, CEO and Founder of Spectrum Worldwide, welcomes guests to the inaugural Mass Participation Asia Conference 2015. Spectrum Worldwide, the region’s leading mass participation agency, is responsible for conceptualising and delivering the two-day conference.
The Mass Participation Asia Conference is organised by the region’s leading mass participation agency, Spectrum Worldwide, to promote collaboration and best practice in the industry. In recent years, the number of mass participation events in Singapore has been growing by 25 to 30 per cent year on year. This year alone has seen roughly 123 mass participation events on the island.
Spectrum Worldwide CEO and Founder Chris Robb said, “This is a wonderfully exciting time for the mass participation industry. We’ve seen massive growth in the industry, not just in Asia but globally. There are more exciting opportunities for the industry, and I think more governments are starting to recognise the value of mass participation for nation building, tourism and engagement with participants.”
Keynote speaker Olympic Silver medallist Steve Cram CBE shared why he believes the mass participation industry has taken off. “People are much more inclined to take part in something and challenge themselves when there are other people doing it too. Most of us want to be involved in something that looks big and creates a sense of belonging. No one should underestimate the emotional power of major events, be it the Olympic Games or the Standard Chartered Marathon Singapore.”
However, Robb added that “the growth of the industry also means we have increasing industry challenges. I think it’s high time that we put our heads together to see how can we work better together as an industry. If one event fails, we all fail as an industry, but the more we work together and collaborate, the higher our chance of growing this wonderful industry in the next 10 years.”
The conversation continues tomorrow with speakers such as Greg Hooton, Asia Pacific Vice President of The Color Run owner and organiser IMG Events, who will share the successes and challenges of expanding The Color Run across Asia; and Mike Goodwin, Asia Pacific Managing Director of the Spartan Race, who will discuss the process of transferring an international success story to Asia.
Organised by Spectrum Worldwide, the Mass Participation Asia Conference 2015 is supported by partners such as ACTIVE Network, Repucom and Full Circle Public Relations. Please visit www.massparticipationasia.com for more details.
Cover image: L-R: Jeffrey Foo, Managing Director of Infinitus; Shoto Zhu, CEO and Founder of Oceans Sports & Entertainment Inc; and Toh Jin Wei, Managing Director of GroupM ESP, discuss growth markets in a panel discussion facilitated by Chris Robb, CEO and Founder of Spectrum Worldwide.
All photos credit to: Mass Participation Asia Conference 2015
Believing in yourself is necessary. Believing in your training is even more important.
You might want to run faster during a long run, but it’s important to keep at a pace almost 1-2 mins slower than race pace. Especially so if you’re training for a marathon. Now with SCMS coming close, it’s crucial that you runners out there are starting to taper and pay more attention to feeding yourself well.
We are all guilty of cheating a little bit during training and race day itself. Here are the 3 most common cheats we make. See if you identify with one of them!
#1 Not working on pacing techniques
How good are you at gauging how fast or slow you’re running? Research indicates that runners misjudge their pace by 32 to 40 seconds per mile. Consider Haile Gebrselassie, who ran the Berlin Marathon in 2008 and became the first person to finish a marathon under 2:04. He attempted another world record in Dubai in 2009, but finished more than 90 seconds slower. All because he was a mere 23 seconds faster in pace. The next time you work on your training, remember to include pace training!
#2 Not increasing calorie intake for recovery
You’ve probably heard of obtaining a racing weight – to be light yet strong enough to propel yourself forward. In the later part of your training as you’re increasing your mileage, you’d be burning a lot more calories. It’s common that runners neglect to track their calorie intake. It’s also not commonly known that optimum recovery starts with proper nutrition before you go out for a run. To avoid making such a mistake, add an extra 300-500 calories, and make sure that those calories are coming from fresh produce and lean proteins.
#3 Panicking after a bad workout
A bad workout is definitely going to come up during your training. You could be running slower than before, or your legs feel sore and achy after just 1 km. The mistake here is when you decide that you should try harder the next day. When your body is complaining, it’s usually going to about giving it enough rest more often than not. Proper stretching, light Yoga, or just walking would do. Apart from that, it’s time for you to analyze why that’s the case. Was it a bad sleep? Was it not having enough food before? Those provide key learning points for future training.
We’re all in it for the long run. So don’t let short term slip ups or hasty pursuits get in your way of that.
When people think of salads, they think of greens, greens and greens. The fact is that salads have much more to offer in terms of colours, flavours and nutrition. They can be a good choice for those who want to eat clean or simply have a healthier diet. But there are also other reasons that keep even more people jumping onto this salad-eating bandwagon:
#1 Salads Are Delicious
Each ingredient that goes into a salad has its own unique quality, bringing a rich burst of flavours along with its rich nutritional qualities. Salads are delicious and knowing that they are also good for you, adds to the delicious factor.
#2 Salads Are Visually Satisfying
Your eyes eat your food before you do. Salads often come in vibrant colours and every salad bowl never looks the same. These layers of beauty contain various colours and textures, which make the salads visually appealing and satisfying. How do you resist food that are instagram-worthy?
#3 Salads Are Tummy-rific!
Contrary to common misconception, salads can be satisfying for your tummies too. A good bowl of salad can make you full without making you feel too guilty. The amount of calories present in a bowl of salad is definitely less than the calories present in a burger or pizza. You won’t have to worry about the calories as much as that fried chicken wing you were craving for last night.
#4 You Eat What You Love
Most salad bars allow customers to choose and customise their own salad bowls. This means endless possibilities of yummy colourful salads. You get to choose what goes into your salad — vegetables, fruits, mushrooms, nuts, peas, and not forgetting — the dressings! Fresh fruits and vegetables are delicious, so mixing them in an array of different combinations to create a salad ensures exciting meals. Who says you can’t get creative with what you eat?
#5 All The Vitamins You Need
A bowl of salad can provide you with all the vitamins you need for the day. You are what you eat, so eating salads can be a good opportunity to learn more about what goes into your food. Choose ingredients that are high in vitamins and minerals to go into your salads, such as:
Lettuce: Vitamin A (immunity)
Tomato: Vitamin C (fights infection, boosts iron absorption, maintains healthy bones, gums and skin)
Spinach: Vitamin K (strong bones, heals wounds, assists blood to clot)
Broccoli: Calcium (builds strong teeth and bones, assists blood to clot, assists nerves to carry messages, help muscles to contract and move)
Carrot: Alpha- and beta-carotene (antioxidant that helps protect against cancer and heart disease)
Almond: Iron (maintains healthy blood)
#6 Keep You In Shape
Salads can also help to cut down fats for people who are trying to lose weight. If you’re looking for a healthier lifestyle, yet love to snack, you can try having a bowl of salad instead. A bowl of salad can make you feel extra full, while helping to control your unhealthy cravings and prevent you from overeating.
#7 Improve Skin Tone
The high levels of water found in fruits and vegetables improves hydration in your body, which is necessary for youthful skin tone and various basic bodily functions.
#8 Power Up Your Muscles
Inorganic nitrate, which is abundant in spinach, is found to result in muscles using less oxygen. It helps to improve the performance of the mitochondria – little structures inside your cells that help to produce energy, as well as inform and power your muscles.
#9 Protect Your Heart
Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle: folate and fibre. High levels of folate have been shown to lower the risk of stroke and cardiovascular disease. Soluble fibre has been shown to reduce the level of “bad” cholesterol.
#10 Improve Your Health
Salads help protect the body from diseases such as cancer and heart disease because they are high in fiber which improves digestive health. The raw fruits and vegetables in a salad also are antioxidants. To up your health factor game, it is as simple as adding a hand full of blueberries and walnuts to a salad.
SaladStop! offers the largest selection of fresh ingredients and locally inspired dressings in Asia. Promising their customers more than freshness, SaladStop! also recognizes the importance of health awareness, and have their dedicated in-house nutritionist and experts from Camden Medical Centre to help tailor the SaladStop! experience to every customer. Staying true to their motto ‘Eat Wide Awake’, the team searches for the best possible ingredients to feed the human mind, body and soul; while taking into consideration the environment and animal welfare.
“Eating should be more than just being good to your body, but everything around you.”
We don’t sign up for a race to outrun the 5,000 (and definitely more) runners ahead of us. Neither would we train for 20 weeks (or more) to compete with another runner going faster than our race pace and then, we end up crashing before the 35km mark.
Every race we sign up for, we sign up to compete with ourselves.
So it’s not about coming in first and waving your bragging rights in front of others. It’s about having an outstanding race experience by helping others get the same kind of experience. Just think about what you’d like others to do for you.
#1 Encourage the person beside you
Somewhere between the halfway mark and the finishing line, you’d have found a constant pace. Your legs would have fallen into a predictable pattern and your breath a constant rhythm. If you’re lucky, you’d have found fellow runners running at your flanks. It’s the same familiar face from the 3km mark, and at the 8km one. Shoot them a smile, it’d definitely spur them on.
#2 Thank the volunteers
They probably reached a good 4-5 hours ahead before the first flag-off time to move the bottles of water and set up tables at the hydration stations. You might be tired from pounding your feet a thousand times on the ground, but they’d be exhausted and feeling sticky and clammy from their own share of work. To those volunteers still picking up the energy to cheer you on, thank them. They deserve it.
#3 Walk if you must, run once you can
Nothing is more inspiring than a runner who is committed. The stories you hear about ultramarathoner who is also supermom or about the Singapore Blade Runner, are inspiring because they stay tougher when the going gets tough. So part of inspiring others (and yourself) is to allow yourself to walk if you really must but also to be the strong voice that pushes yourself to run once you can.
Leading up to the Standard Chartered Singapore Marathon 2015, some of you may be starting on your carbo-loading or want to start on carbo-loading. But carbo-loading is not simply just consuming carbohydrates or increasing your carbohydrates intake — there is science behind it and the proper way to do it.
Carbo-loading is meant to store extra glycogen that your muscles can tap into once the normal stores are used up. That being said, our muscles are depleted of glycogen only after 90 minutes of endurance exercise, which means that carbo-loading is more suited for marathons and not your usual 5k or 10k runs.
Check out the infographic below to understand more about carbo-loading:
When you walk into a gym and see someone squatting with 150kg on their shoulders, you’d think about how much they’ve trained to get there. You’d consider the sheer impossibility of you ever attempting that, and instead, you lace up your shoes and head out for a run. After all, finishing a 5-K is considerably easier.
True.
Running is a sport for anyone – to keep fit, to challenge yourself, or just to catch up with friends. But to do it well, hours and hours of running, and dedication to proper nutrition is needed. Competitive running is life changing in the sense that it comes with a lifestyle change.
Last Saturday, we talked about challenging yourself. You’ve got to set a specific goal (one that is really going to get you up and moving) and sticking to it in order to start seeing improvements. That is going to require perseverance. In the race itself, when you are starting to feel dehydrated and sore, it’s also perseverance that’s going to keep you going.
Yet, it’s difficult to teach perseverance. Let alone give you a list of 5 tips for better perseverance. Instead, we’d introduce the concept of a ‘heart goal.’ Unlike a ‘hard goal,’ where it’s all about numbers, a ‘heart goal’ is the personal reason you have for achieving a better PR, or a longer distance.
When you think: I want to get fit.
What your heart goal might be: You really want to get yourself out of the rut of a sedentary office lifestyle, and stop feeling so sluggish and exhausted from climbing out of bed. At age 37, confronted with the debilitating first signs of aging, getting fit means staying healthy and maintaining heart, body and mind strength for the later part of your life. Hal Higdon says that to become a successful marathoner, you need to: a) follow a proper diet, b) eliminate extra body fat, c) exercise regularly, d) get adequate sleep and e) avoid alcohol and smoking. So a 42.195km might be a ‘hard goal,’ but wanting to better your living habits (which setting yourself up for a marathon can) to see your kids get married might be a ‘heart goal.’
Whether it’s pride, or wanting to prove to yourself that you’re better than what you think, or to become a hero for your children, find your ‘heart goal.’ With it, you can push yourself to persevere.
More than 1,000 participants joined the Urgent Run for sanitation in Singapore’s East Coast Park on Saturday, 7th November. The Urgent Run charity fun run is World Toilet Organization’s annual event for UN World Toilet Day – a run to call for urgent action to end the sanitation crisis.
The flagship Singapore event marks the kick off of a global dash for sanitation, with communities around the world holding their own run or walk events to ‘raise a stink’ for sanitation in November in the lead up to UN World Toilet Day on 19th November. Inspired by World Toilet Organization, around 25 global Urgent Runs are expected to be held in 2015, the second year for the event.
JustRunLah! had a chat with Jack Sim, Founder of World Toilet Organization, to understand the purpose and significance of the Urgent Run as well as the plans going forward.
JustRunLah!: What differentiates The Urgent Run from other charity runs?
Jack: First of all the run is very unique, I believe it’s the only sanitation themed run where Singaporeans can show that they give a shit about the 1 in 3 people on this planet that still don’t have access to a toilet! We have a unique tradition called the big squat before the run to show solidarity with the nearly one billion people who defecate in the open due to a lack of toilets. Additionally, we also feature a sanitation-themed carnival, live performances and an exhibition. And the run is one of the most affordable ones in town so there’s no need to burn a hole in your pocket.
JustRunLah!: The run is a part of a bigger global ‘movement’ to raise awareness on the issue of sanitation, how has the reception been worldwide for the Urgent Run?
Jack: The Urgent Run has enjoyed a very encouraging response in many parts of the world. By joining in the global Urgent Run, communities around the world are coming together to shine a spotlight on the sanitation challenge, and call for urgent action. We had around 30 events being held in 18 countries in the lead-up to UN World Toilet Day, which fell on 19 November.
JustRunLah!: What are your future goals for The Urgent Run?
Jack: To simply keep going and continue growing the movement for sanitation! We did really well this year for our Singapore edition with more than 1,000 participants so that success keeps us motivated for a bigger and better run in 2016!
JustRunLah!: One reason why people should take part in The Urgent Run?
Jack: While there is still room for improvement with public toilets here at home, Singaporeans are privileged to have some of the cleanest and most hygienic facilities – not everyone on the planet is so lucky. 2.4 billion people still don’t have access to a basic toilet. We can’t wait for this to change. By taking part in the Urgent Run you’re raising your voice to call for urgent action on the sanitation crisis.
JustRunlah!: World Toilet Organization is a charity that deals with global sanitation efforts. What inspired you to start this?
Jack: It started when I read one morning in the newspaper when PM Goh Chok Tong mentioned that we should measure our graciousness according to the cleanliness of our public toilets. I thought this is my calling and started Restroom Association of Singapore. By 1999, I realised there were 15 toilet associations around the world without headquarters. So I offered to form the World Toilet Organization. Next, I realised that there were 2.4 billion people without proper toilets. So I felt this was a larger issue than dirty toilets and, ever since, I have been seeking to solve all toilet issues with powerful advocacy and market-based economic empowerment models.
But toilets were considered a disgusting subject. So I broke the taboo by mixing it with humour. We declared our founding day 19 November as World Toilet Day. And in 2013 World Toilet Day was adopted by the United Nations as an official day, UN World Toilet Day. And the support for this challenge continues to grow in the global community.
We also carry out a number of sustainable sanitation projects in countries including Cambodia, India, China and Mozambique.
JustRunLah!: How did the idea of spreading WTO’s cause via a running event come about?
Jack: We know that there are many Singaporeans who run and enjoy this outdoor activity. And we though that the pun was the perfect way to draw attention to the fact that while those of us who are lucky enough to have clean, flushing toilets might joke about needing to do an Urgent Run, what about those people that don’t have a clean, safe place to go. So we decided to use a running event to engage people with this challenge.
JustRunLah!: What can people do to get involved with your work beyond the Urgent Run?
Jack: There are many ways to get involved. You can make a donation to World Toilet Organization via our website www.worldtoilet.org. We also welcome volunteers to help on various aspects including events, fundraising, and communications. You could also simply act as an advocate for sanitation- spread the word to your friends and family about the importance of sanitation for all and the work that we do.
If I skip a few days of training and do one really hard one on Sunday, would that work?
Are there any tricks for skipping rest days?
In both cases, the answer is no. You can’t cheat on training and you can’t cheat on recovery. The cumulative effect of many training days (including the rest days) is what makes the difference.
Don’t get us wrong – consistency does NOT mean hitting an impressive 30km every weekend or stubbornly running at race pace pace for every run. Consistency is committing to your training plan, more or less, and progressively seeing improvement. Your body ‘detrains’ with 48 to 72 hours of inactivity, and you’d need to work even harder to pick it back up again.
So can you skip a training run?
Yes, take a break whenever your body tells you to but be consistent with your general training schedule.
A sufficiently rounded training plan should include:
a) Pace work so you’d know exactly how it feels going at your goal pace, which can be done at shorter distances with this distance gradually increasing
b) Long runs so you program your body for endurance and they don’t have to be fast, especially since slow and long running teaches your body to use fats as an energy source (which protects you from ‘hitting the wall’)
c) Rest days which can include extremely easy runs or cross-training such as swimming, cycling, etc.
Beginners might find all these overwhelming – and I did. Honestly, for those who are first-timers and just want to finish strong, all you need to do is increase your weekly mileage by just 10% per week. Schedule at least 3 to 4 runs in a week and sandwich your harder training runs with rest days. Be consistent with that and you’d witness yourself smiling at the finishing line.
Are there tricks for skipping rest days?
Especially when you have experienced the ‘runner’s high,’ you just want to hit the tracks day after day. That keeps your legs fatigue and you’d eventually create excuses for yourself to not run. Rather than push yourself too hard, understand that running is also a sport for learning how to take care of yourself better.
For the jittery few, rest days can also be incorporated with Yoga sessions or swim sessions that would take the weight off your feet. You might also focus on good nutritional practices to accelerate your recovery and we also have some recovery tips for you here.
Just like how you can’t cheat your way through a marathon, you can’t be hasty or scrimpy with your training either. Consistency – like patience, is a difficult virtue to master but ever important in mastering a race.
Having isolated itself from the rest of the world for decades, North Korea is a place shrouded with mystery and mostly conjectures from whichever information is available on the internet. Now on its third hereditary ruler, this nominally communist state has defied all expectations and survived a quarter of a century since the collapse of the Soviet empire. This fascinating city is frozen in its own time without influence from technology and western culture, and boasts of beautiful sceneries and colourful streets.
Photo credit: thebohemianblog.com
Why Visit North Korea?
What better way to find out about North Korea than visiting the place itself? The country is rich with culture and history and only when you are in North Korea you get to experience them for yourself. You will get to:
See the highlights of the city while on tour – the massive Juche Tower, Kim Il-Sung Square (famed for its parades), giant bronze statues of North Korea’s leaders;
Visit the Korean Demilitarized Zone (DMZ) – where North and South Korea continue their 70 year starting contest and learn about the tragic history of the division of the country and how it continues to this day;
Learn about the North Korean version of the key events in their recent history at the Korean War Museum – known as the Victorious Fatherland Liberation War Museum;
And as many chances to mingle with the locals as possible, on the streets, riding the retro Pyongyang Metro, and throughout the tour.
Pyongyang Marathon
Now in its 29th year the Mangyongdae Prize Marathon (usually referred to as the Pyongyang Marathon) is the only opportunity for foreign visitors to run the streets of the North Korean capital unaccompanied. Starting and finishing in the fully packed 50,000 capacity Kim Il Sung stadium this race sees foreigners join with local Korean runners in the streets of Pyongyang while crowds of locals line the streets to cheer you on. A unique experience in a fascinating and unknown place. Be part of the opening and closing ceremonies, medals for amateur and professional runners, and bragging rights for being part of the most unusual marathon race around.
Last night, music by DJ Tang and DJ Andrew T pumped up the young crowd for Illumi Run 2015. As the ultimate party on the run, the energy at the event was very high, with runners dancing along to the music and the light batons and neon paint filled the F1 Village with bright colours. Every runner was part of the sea of neon as they had their neon face paint on, and splashes of neon paint all over their race tees. The energy level did not stop after the race, as runners joined in the rave party and continued dancing along to the music by the DJs. It was definitely a vibrant night to remember and we hope all runners had fun yesterday!
The widely anticipated Angkor Wat International Half Marathon 2015 (AWHM) is just 1 week away from starting on 6th December 2015 in Siem Reap, Cambodia! AWHM has been an internationally recognized race event since 1996, where runners from all over the world run in support for the victims of antipersonnel mines in Cambodia and underprivileged children. For the next 5 years starting from 2015, Manulife will serve as the lead sponsor for the mega fundraising sports event.
Last year, over 8,000 runners from 78 countries took on one of the most unique race routes of the world – the ruins of Angkor Wat, a UNESCO World Heritage site ranked No. 1 landmark in the world by TripAdvisor’s 2015 Travellers’ Choice Award. A record number of runners will also be expected at this year’s race as they get to discover and explore the amazing history, culture and geography of Siem Reap, Cambodia. Be it your first half-marathon or trip to Cambodia, here are 4 useful tips to make the best out of your race trip!
1. Physical training -Train, recover, condition
Long distances such as 21km and 10km are challenging because they require more stamina, endurance and allocation of energy reserves throughout your running journey. Many beginners and novice runners will have been using the “10 Percent Rule” (10PR) as a guide to increasing weekly mileages – it states that one should not exceed their weekly mileage by more than 10% over the previous week. This prevents overuse injuries from occurring and is a safe and easy method for runners of all levels to use in their marathon training.
Runners should also bear in mind the local climate in Siem Reap and try as much as possible to simulate race day. The weather in Siem Reap during December is at a comfortable temperature of around 25 degrees centigrade and offers a moderately flat race course for AWHM 2015. So runners, do bear in mind what sports attire and gear to include in your packing list. Surely you wouldn’t want to be racing with ultra thick fabric meant for winter!
As much as training hard and regularly for AWHM is important in maintaining one’s stamina and form, rest and recovery for your muscles is equally important. Be flexible and make changes to our training plans should you experience strain and tension around your knees, calfs or ankles. Why not consider Cross-training as an alternative cardio activity? Examples include cycling and swimming which engages complementary muscle groups while offering the same heart pumping, adrenaline-rush workout experience.
2. Nutrition – Eat well to run well
Image credit: 123RF
We all know the benefits of carbo-loading before a long-distance race but many do not know the What, What and How.
What and How: The ‘carb’ in Carbo-loading isn’t just any other carb you find in your kitchen or grocery store. In order to conserve glycogen and utilize it effectively during the race, you should choose carbs that are low in fat, fiber and protein such as rice, pasta, potatoes, fruits with skins peeled. Try to include at least one carb source every meal and avoid trying out new foods nearer to race date. Yes, it can be a boring routine to eat the same old things for your meals for a few days and missing out on your intake of ice cream and oily foods, but nothing worth having comes easy!
Foods high in fiber might cause stomach upset during the runs while foods high in protein and fats make you feel fuller faster and take longer time to digest and utilize.
When: Definitely not 1 day or 1 month before race date. 2-5 days pre-race day is the recommended period to start carbo-loading. Some runners woulld like to do a trial run where they carbo load for 2-3 days and head for a long distance run to see if this carb-combination works for them. If so, simply use this combination for the actual race week.
3. Race details – Get it right!
Image credit: 123RF
You are in the best form ever, been hitting your Personal Bests almost every session and looking forward to smashing another one on race day – only to realize that you’ve overslept past race time and rushed to the wrong race venue!
No runner would ever want to be in that dreadful situation. As such, it is always advisable to confirm, reconfirm and do whatever it takes to ensure that you reach the race venue on time, at the correct place and with the essential things you need to successfully complete the run. Race venue transport race registration, accommodation and even emergency contacts are some things you have to settle in your home country even before you leave for the airport.
Another key factor to a successful race is to check out the race course prior to the race so that you get a visual picture and notes of some landmarks or turns along the route. Race course preview videos like the one above allow runners to get a feel of how the route would be like on race day and plan their hydration and energy boost strategically.
The stunning AWHM 2015 race course winds through the Angkor Archeological Park, offering stunning views of ancient Hindu and Buddhist temples. Angkor Wat Temple, built in the early 12th century, and the world’s largest religious monument, and is also the starting point. The course itself is relatively flat and follows a narrow road that’s frequently lined by trees. Attractions along the route include Ta Prohm Temple, (or Jungle Temple) which was featured prominently in the film adaptation of Tomb Raider staring Angelina Jolie; The Elephant Terrace, with bas reliefs featuring hunting scenes and elephants and Bayon Temple with hundreds of carved smiling Buddha faces.
4. DIY research – Know what to expect!
Image credit: 123RF
It’s time to grab your luggage or backpack and prepare for your travels to Siem Reap! The first thing that you should get ready is your travelling documents – passport, visa, travel insurance and other documents necessary for entry to Cambodia.
Next, pack your attire by taking into consideration of the season in Siem Reap during December, with temperature range of approximately16 to 27 degrees centigrade. Not to forget to bring along your usual medication, mobile phones, charging devices and money for shopping!
Do your research on the places of attraction and local culture before heading to the airport so that you would not run run out of ideas to explore Siem Reap. Try out Cambodian delights at the Angkor Night Market, shop for souvenirs at Psar Chaa Old Market or enjoy delicate Cambodian crafts and pieces at Artisans d’ Angkor!
Image credit: Travel Cambodia Online
Siem Reap also offers a wide variety of restaurants, bars and cafes that offer authentic Khmer and traditional Cambodian dishes, Asian-Western fusion foods and Western choices. Cuisine Wat Damnak and Le Malraux are just 2 of the many eateries in Siem Reap that are highly recommended. Pub Street is also a popular place to hangout for post-meal drinks or meals, with reasonably priced food and beverages.
If you want a complete Cambodian experience, pick up some basic Khmer phrases to communicate with the locals or read up on the history and culture of the place. You might even end up making new friends with a simple “sour-sdey” (“hello” in Khmer) and discover a whole new side of Cambodia!
It’s 7 days and counting until the Angkor Wat International Half Marathon 2015 begins!
