Team Costa #7 – Fort Canning

By

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November 20, 2015

Haze, haze and more haze. That was September and most of October. Our September scheduled Team Costa run was cancelled. The air pollution index was so high that we all just rolled over and went back to sleep.

As the haze eased up we snapped up the opportunity to tackle our 7th run in the series with an easy or what was meant to be an easy, meaning short, run around Fort Canning.

12088311_10153331460443585_8060385677305551998_n — Sometimes lipstick is necessary.

But why on earth I thought it would be easy beats me. I should remember last year’s SMU Mile race at Fort Canning. The 4.8km was pure torture (and only my second running race ever). Hills, stairs, hills, stairs, more hills and more stairs. Well it was tough for me but I wouldn’t say the same for Michelle. Whilst I was hyperventilating from exertion, she was chatting on the phone as if she was taking a stroll. I did still manage to put on a fabulous smile for the photographer.

Anyway, after a brief from Chris regarding the route, meet-up, options, Vika, Michelle and I took off up the endless tiers of stairs just to reach Raffles Terrace and double over to catch my breath. What a way to start.

What you’re not seeing are the other tiers of stairs.

No matter how hilly, how many stairs or how tough it is for me to run this terrain, Fort Canning is a special place. Historically, besides Sir Raffles building his first residence and the first botanical garden on the hill, Fort Canning is largely remembered for its military role complete with barracks, hospital, fort and arms store. It held this role for a century having passed hands from the British to the Malay to the Japanese (not a good time), back to the British and finally where it belongs in the hands of its people, the Singaporeans.

Now a park in the downtown city area, Fort Canning is a “unique blend of historical relics, lush greenery and expansive lawns”.

Gothic gates, art installations, 9-pound cannons, archaeological excavation site are just some of the attractions that reside amongst the sky-high tree and shaded paths.

Shortly into the run, John and I split from Chris, Michelle, Vika and David. Perennially the slowest in our group, I opted for a shorter route but my appreciation of the park and all its interests has caused far too much distraction and ultimately we just walked, photographed and enjoyed the glorious morning.

The others on the other hand figured the park hills not enough of a challenge and on Chris’ brilliant suggestion agreed to run up the stairs, then up a hill, then down the hill and around again. If that wasn’t enough a few lunges, step-ups and sprints were tossed into the mix.

Not surprising by the time John and I caught up with them, they looked as if they ran a marathon even though it was only 7km. Then again it’s 3km longer than what John and I completed. Ah, if I wasn’t so easily distracted by the scenery around me.

12108161_10153331460923585_2018974480267439934_n — When paved hills and stairs are no longer enough.

We finished off with a short jaunt to Boomarang Restaurant at Robertson Quay to inhale a hearty breakfast and down a pint of fresh orange juice and some beer of course.

12115778_10153331460373585_8004356270577979954_n — Till the next time. Cheers.

3 race slogans Singaporeans must know

By

Team JustRunLah!

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November 19, 2015

sundown2013 — Photo credit: Sundown Marathon Facebook Page

What are you truly running for?

It’s probably one question that requires more thought. ‘Health’ is an easy one, but what for? And for whom? You might also be running as an opportunity to get together with friends, but what’s keeping you going further? What’s making you want to run faster?

Running, like any sport, can be a mental journey as well. We’ve 3 slogans here that show you just why.

“Show your true colors”

The slogan of OSIM Sundown Marathon 2013 elucidates a value of running. Apart from clocking a personal best and waving your victorious flag of a new distance covered, running strips you down to what’s raw and genuine. It helps you discover yourself as a person – how you deal with failure, exhaustion; how you learn resilience; and how to challenge yourself. It’s about understanding your heart too, it’s regularity and noticing it’s irregularities; and familiarising with your muscles, it’s power and the discouraging seep of lactic acid into it. Whatever it is, running gives you the chance to truly understand your body. Quite literally as well, it strips you down to bare minimum. Usually it’s simple shoes and shorts because you can’t get far with anything more.

“Try Not Hard”

A counterintuitive slogan from the Tri-Factor 2013 series is capable of causing any English student yank out their hair. If you’re unfamiliar with this campaign, it’s inspired by the Singaporean lingo. It challenges people to tread out of their comfort zones and challenge themselves by taking on something new. It could be a new distance, or a new leg in the triathlon race. Either way, it speaks the little encouragement we might need to sign up for a 21 km instead of a 10 km and a 42 km instead of a 21 km next time round. Even during your training itself, there’s a lot of unfamiliarities that you have to acquaint yourself with. For example, tapering down before a race might feel uncomfortable, and the rebellion of your gut when you don’t feed it enough or you feed it at the wrong times is another thing you’d come to learn.

“Race Against Racism”

This slogan would probably ring familiar to most people. It’s the Orange Ribbon Run, which advocates unity in diversity. Running can sound like a pretty isolating sport, but take look at the race galleries and you’d think otherwise. The most resonating ones are the ones of people running as one, whether it’s for a common charitable cause or a common interest. The slew of running clubs sprouting up also show otherwise – people training together, stretching through cramps together, and becoming friends in the process. More over, the countless permutations of organised runs, running gears and techniques mean that there’s always something you can learn from the fellow runner beside you. It’s not just about you.

Learning to run is more than just learning to put one foot in front of another. Even if you’re just beginning, you’d already have a series of experience to share with us.

How many races have you taken part in? Singapore runners have their own App now! Log your finishing times, your personal notes and photos, and save your memories with JustRaceLah! – Get it now for free for iOS / Android phones on www.justracelah.com

New Guinness World Records to be Broken at SCMS 2015

By

Shu

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November 18, 2015

scms-rubiks-cube-vijayan — Photo credits: Standard Chartered Marathon Singapore

The biggest marathon everyone Singaporean is looking forward to— Standard Chartered Marathon Singapore 2015 is less than a months’ time away. This year, there will be a little twist to the marathon. It is neither about breaking the world record in longest distance ran nor the fastest time clocked for a marathon race — software engineer Vijayan is going to break the Guinness World Record for the most number of Rubik’s Cubes solved in a marathon.

Most Rubik’s Cubes solved while running a marathon

The current record for most Rubik’s Cubes solved whilst running a marathon is 175, and was achieved by Shane White (USA) at the Rock ‘n’ Roll Savannah Marathon in Savannah, Georgia, USA, on 3 November 2012. Shane clocked a time of 4 hr 53 min 39 sec at the marathon, which is under the five hours required to make a valid attempt at this record.

For some of us who only played Rubik’s Cubes leisurely or has not even solved a Rubik’s Cube before, this is definitely an incredible feat. In fact, Vijayan is undaunted by the current Guinness World Records holder, and is confident of doing even better. He aims to solve at least 300 cubes during the Standard Chartered marathon.

Rubik’s Cube as distraction while running

It can be difficult to stay motivated throughout a long distance run when you have to tackle boredom and also your mind’s chattering to give up and just stop running. Many runners have their own distraction tricks, whether it is repeating a jingle in your head, counting lamp posts, or talking to yourself, but how many of us have seen someone playing a Rubik’s Cube while running?

Vijayan said it was the monotomy he experienced as a new runner that inspired him to combine his passion for solving Rubik’s Cubes with his love for marathoning. In fact, running with a Rubik’s Cube allows him to run longer distances without stopping.

Breaking the record

Vijayan competed in his first race with a cube in hand in Standard Chartered Half Marathon last year. While the cube was merely a diversion to keep him occupied, this brightly colored cube will hold a different meaning for him this year. He will no longer be running alone with his Rubik’s Cube, as he will be followed by a photographer, videographer, two pacers and a helper to hand him “scrambled” cubes. (Source: The Straits Times)

Singapore has achieved 105 Guinness World Records to date, and one of them was coincidentally, the record for fastest time to solve a Rubik’s cube whilst juggling. If any of you are running past Vijayan during the marathon, do give him your support and let’s look forward together to a new world record being made at the biggest running event in Singapore!

Quick Links:

Cover photo credits: Standard Chartered Marathon Singapore

5 Secrets from the Elites

By

Team JustRunLah!

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November 17, 2015

You’re scared. The amount of time you’ve invested in training up has created an expectation and in 42km, a lot can happen to cause a lapse in performance.

You might have 4 weeks, 1 week or just a night before your race day. If you’re participating in the upcoming SCMS, you’ve slightly less than 3 weeks. And we’re here to give you some reassuring last minute advice for you to kill the race.

#1 Elite runners eat carbs

Carbs is the main fuel for your body and running helps you lose the calories you take in. You’ve heard it before but that doesn’t give you the license to broaden your belly with pizza and white rice. Especially so for everyday nutrition, go for whole grains such as brown rice, quinoa and whole oats. They contain fibre and keep you full for a longer period of time, AND gives you the energy you need during a training. For the day before your run, make carbs the main portion of your meals and lunch the most important meal of your day. This would also help those who have trouble waking up at 3am to have a meal before their 5am run. If your stomach allows it, replenish your glycogen stores by consuming low-fat, low-fiber meals about 1-2 hours before your run.

#2 Elite runners do MORE than running

SweatTheStyle_SoulCycle_13 — Photo credit: Sweat The Style

Running wears out your body, especially when you weave in pace runs and speed work. To prevent your joints and connective tissues from going on strike, cross-train. Hitting the elliptical, swimming and rowing can train your aerobic fitness. They also build upper body strength, which helps you maintain proper form during your runs. Other options would include Yoga, Pilates or an introductory session to Martial Arts.

#3 Elite runners have training plans

It’s easy to wave your hands and talk about winging it. After all, running is just a tad faster than walking, which is something you’ve been doing all your life right? Wrong. Running works your hamstrings a lot more to complete the gait cycle and requires good ankle dorsiflexion. With impaired mobility at your ankle, knee and hip joints, compensatory movements tend to result. These can lead to muscle imbalances and injury. So if it’s your first time taking on a marathon or half-marathon, we encourage you to look for what experts have to say.

#4 Elite runners know how to taper

In the final weeks leading up to the race, drop your mileage by 25 to 50 percent. Sounds appalling and for those engineered for physical activity, it’s going to make you feel like a million ants crawling under your skin. But the whole idea for it is to make sure your musculoskeletal system is refreshed for the race. Start tapering 2 weeks before your half-marathon and 3 weeks before your marathon. Keep the same pace runs and speed work, just with reduced mileage.

#5 Elite runners never scrimp on warm ups

SweatTheStyle_MelodyLe_18 — Photo credit: Sweat the Style

While you’re quenching down your electrolyte drink, do some dynamic stretches. Deep squats, forward/side/back lunges and throw in some ankle rotations. It raises your body temperature, opens up your hips and braces you for the hard run ahead.

Remember, experts all started somewhere and more often than not, it’s the discipline to keep to basics that helps them maintain a strong foundation for continued improvement. So don’t worry about starting slow or being too slow, there’s something for every runner.

5 Common – but inaccurate – recovery methods

By

Team JustRunLah!

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November 16, 2015

celebrating_jrlhometeamns — Photo credit: Just Run Lah

Running is the most popular sport among active Singaporeans. There are over 150 races per year. OSIM Sundown Marathon attracted 26,000 participants this year, while Great Eastern Women’s Run had 17,000 participants. From more established races such as Standard Chartered Marathon Singapore to niche events such as Color Run and Illumi Run, Singaporeans are given so much more options to be engaged in running activities. So much so that the excesses of races have caused run organizers to experience a stagnation in the number of participants, says Mok.

In the frenzy to complete these races, we thought to share the 5 most common but inaccurate post-race recovery methods we engage in.

#1 Soaking in Ice

You’ve just finished the first marathon and your heel is stabbing pain. It’s agonizing and after just having exhausted yourself in the race, you just want to plunge your feet into an ice bath while flicking through the TV.

Does it numb the pain? Yes.

But pain is an indication that there is an inflammation happening at that area. Applying ice to an inflamed area shuts down communication with the nervous system. Instead of having the lymphatic vessels carry excess tissue fluid away, these vessels become ‘leaky’ and tissue fluids end up pouring into the inflamed area. This leads to more local swelling and pressure, and potentially greater pain!

#2 Having a feast

Singaporeans love our food. Especially after a good run, we head to the nearby hawker centre and order our favorite carrot cake or Laksa. Re-fuelling is good but what’s better would be to eat food that speeds up your recovery.

Recall that after a race, your glycogen stores are depleted and your muscles cells are worked and damaged. Good carbohydrates include brown rice, corn and oats (essentially, the ‘whole grain’ family). Glutamine is the amino acid that restores vital fuels for your system. When you consume good carbs together with protein, glycogen replenishment occurs faster than when carbs are consumed alone, and muscle repair occurs faster than when protein is consumed alone.

This is time-specific too – within 1 hour after the run would do you good.

#3 Laying on the couch

Contrary to the RICE protocol (rest, ice, compression, elevation), movement does a lot to your circulatory system. It keeps your blood flowing and blood carries antioxidants that would neutralize the oxidative molecules produced during exercise. It also brings essential minerals that would help you intake water and hydrate better. Instead of slothing out on the couch, why not take a walk at the local park connector or engage in an active recovery exercise such as Pilates.

#4 Roll back-and-forth the foam roller

trigger-point-therapy-foam-roller-for-runners — Photo credits: http://www.therunningcompany.com.au/

One obvious trend in the fitness industry is using the foam roller. Not much is fully understood about it, and those new to foam rolling end up laying over it with a phone held above their heads. That’s not doing as much as it potentially could in relieving tight muscles.

When you want to alleviate any pain in your overactive muscles, there are 2 good methods to try:

Static Stretching requires you hold your stretch for at least 30s. Go slow at first and while holding the position, keep your breathing steady.
Self-Myofascial Release (which is Foam Rolling)

#5 Celebrating

Don’t misunderstand – celebrating after a race is your well-deserved right. But it becomes a concern when you a) forget to sleep enough and b) drink alcohol. Matt Fitzgerald, if you read his book, warns against drinking alcohol after races because it interferes with rehydration.

If you’re running to keep fit or running to lose weight, you won’t want the post-run activity to contradict your intentions. If you’re running to challenge yourself or running for the fun of it, you won’t want to negate your run achievement by destroying your body in the aftermath.

Either way, you’ve heard it before – “Take care of yourself because it’s the only one you’ve got.”

Finished a race? Log your result and keep track of your progress with JustRaceLah! – Singapore’s Running App available for free for iOS and Android. More info: www.justracelah.com

Interview with Chin Wei Chong

By

Team JustRunLah!

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November 16, 2015

Having completed the “toughest footrace on Earth” Marathon Des Sables for charity last year, Chin Wei Chong continues to push himself in running despite his multiple commitments. He shares with JustRunLah! what inspires him and how he keeps himself motivated when running.

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

Wei Chong: I’m a husband, father, marketer, trail runner and mountaineer wannabe, in that order. That about sums up my priorities in life!

My day job is a Regional Marketing role with a US background screening company called First Advantage.

Off work, I am a typical weekend warrior. And one who’s fortunate enough to have a wife who understands my “crazy hobbies”. It helps that my two beautiful little boys think that I’m their hero, for now!

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

Wei Chong: I started running a little harder during my NS days to get my hands on the elusive IPPT gold pin. These days I run to declutter the mind. My favourite runs are the long-drawn ones, plugged in to my podcasts and putting one foot ahead of the other for hours on end. It never fails to rejuvenate my mind.

JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?

Wei Chong: Almost all the runners I’ve met have that extra mental toughness edge in them. We just don’t give up!

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

Wei Chong: That would be completing the Marathon Des Sables. It was the single toughest thing I’ve ever done!

JustRunLah!: How has Compressport products assist in your training/achievements?

Wei Chong: I particularly love the incredibly well designed calf sleeves R2. It is a valuable part of my running outfit and helps tremendously with recovery too! It didn’t hurt that the Compressport products are so much more aesthetically pleasing than the other brands. I am also a big fan of the Compressports full socks v2, which I pull up snugly over my feet and calves on the planes, whenever I’m travelling.

JustRunLah!: What are your future goals?

Wei Chong: Keep running, keep competing, and hopefully I will not be too far behind my boys on the trails when they are all grown-up!

JustRunLah!: One reason why runners should join Compressports Rail Corridor Run 2016?

Wei Chong: The race pack and runners’ entitlements look awesome. Its simply the most value for money run in Singapore!

JustRunLah!: What advice would you give to all participants at Compressport Rail Corridor Run 2016?

Wei Chong: Preparation, preparation, preparation. Get acquainted with the heat, train across the distance and know how your body will react to the conditions. And always to keep a positive frame of mind regardless of the odds. The best part about this race is that January is not very hot as compared to other months.

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

Wei Chong: I remember getting my Achilles hurt during one of stages of the Marathon des Sables. There was a dull throdding pain screaming up the back of my left heel in every step I took. I suffered badly during the next stage which was 80km across a tough stretch of the Sahara desert.

My mantra is to keep to small goals. Mentally, I just keep myself focused on reaching the next check point. I celebrate small milestones and get my morale up through running and speaking with fellow competitors. Somebody once told me “you got to keep moving!”

JustRunLah!: Finish this sentence: Running is…

Wei Chong: Such a joy. It gave me the opportunity to meet many wonderful friends and accomplish goals I’ve never dreamt of doing previously.

Click here now to sign up for the Compressport Rail Corridor Run 2016!

Effective hydration for competing in hot & humid climates

By

Team JustRunLah!

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November 16, 2015

Preventing dehydration in hot and humid climates is essential during both training and racing. Dehydration adversely affects your performance during training and slows your ability to recover for your next workout. In extreme cases of dehydration while exercising you risk nausea, vomiting, diarrhea, fainting or disorientation. This should never be considered a ‘normal’ consequence of training in a hot climate. With proper hydration and sports-specific nutrition while you train and race, you can easily prevent the onset of these adverse conditions. Not only will you perform better, but you will enjoy your race far more.

How does our body react in hot conditions?

One of the worst conditions an athlete can face is a hot, humid and windless one, in which exercise occurs at a high rate of intensity. This can put the body under extreme pressure, which can in turn affect performance.
Our bodies deal with extreme heat through thermoregulation. This helps us to stay at a consistent core temperature (36 to 37.5ºC). However hot and humid conditions can disrupt our thermoregulation. We can help to prevent this stress on our bodies by correctly hydrating and refueling. So if you’re out exercising in these conditions, you need to alter your nutrition strategy compared to when you train in cooler climates. This will help to ensure your body continues to correctly thermoregulate, even with the added stresses of the climate and your training intensity.

It’s all about the sweat!

The way our bodies deal with increased temperatures or humidity is by sweating. Sweat is evaporated on the skin surface and heat is lost, therefore our core temperature remains regulated. When you sweat, your blood volume decreases, so less blood returns to your heart. As a result, the amount of blood your heart pumps with each beat decreases, consequently less oxygen-rich blood reaches your working muscles. Your rate of aerobic energy production decreases, and you must exercise at a slower pace.

However in hot and humid climates heat exchange between the body and environment is substantially impaired, which can lead to serious performance reductions and increase risk of heat illness. If we don’t prepare ourselves for this sweat loss then our core temperature usually increases and this can lead to negative side effects such as dizziness, nausea, and disorientation. Definitely not what you want during your race!

When you sweat, your body loses the essential electrolytes (mineral salts) sodium, potassium, magnesium and calcium. These electrolytes are important for maintaining normal muscle function (e.g. preventing muscle cramps) and for supporting your immune system.

Therefore your ideal nutrition strategy for training and racing in hot and humid climates should be focused on 3 key elements combined (not at the exclusion of each other):

Water
Electrolyte replacement
Carbohydrates

Adequate intake of carbohydrates and electrolytes during long or intense events can help to prevent these nasty side effects and maintain a safe core temperature so our bodies can work more effectively.

How to prevent dehydration

As well as having effective carbohydrates during training and competition, attention should also be placed on appropriate fluid intake. This is especially important in hot environments.

When we are in a cool and dry environment such as in an office or at school, it is much easier for our bodies to stay at a steady core temperature and thermoregulation is less important. However when we train or compete outdoors in a hot and/or humid climate our bodies are put under more stress so we need the right fluid and fuel to cope with this stress. This means that you need to alter your hydration strategy when you’re exercising outdoors compared to when you are indoors within a climate controlled environment.

For these reasons, plain water by itself is usually not enough to prevent dehydration while exercising longer than 1 hour in hot conditions. Your body needs proper fuel to continue functioning at peak performance over the prolonged or intense period of time.

Tips for maintaining hydration while training & racing:

Start your exercise well hydrated (such as having a minimum of 750ml of water)
Drink plenty of fluids from the time you wake up and keep drinking to a plan all day. Steady drinking throughout the day/night will have you better prepared than drinking large amounts of fluid irregularly. Binging on fluids immediately prior to exercise will only make you feel bloated and your body won’t have enough time to process the fluids effectively for performance gains.
Include carbohydrate-rich beverages such as PURE Electrolyte Hydration drinks to continually top up carbohydrate stores and maintain fluid balance. The carbohydrates are essential to replacing glycogen stores in your muscles which are lost during exercise.
Ensure your sports nutrition includes electrolytes, to replace those lost during sweating. This will help your muscles perform effectively during exercise and assist with preventing cramp.
Keep fluids cool with ice (alternatively, freeze drinks the night before allowing them to defrost slowly over the day of competition). Cooled drinks will help regulate your core temperature.
Still beverages may be better tolerated than carbonated fizzy drinks, especially if you find you are nervous before the event.

To try our range of PURE electrolyte hydration drinks before the Standard Chartered Marathon come and find us at the Standard Chartered Marathon Expo – Booth 5 or check out our range of products at JustShopLah!

Article is provided by PURE Sports Nutrition. The PURE brand stands for high quality, natural products that work. Our aim at PURE is to provide high quality sports nutrition products with no artificial ingredients or colours. We are lucky to live in a part of the world where you can get some of the best ingredients for sports nutrition products. At PURE we don’t make average products with cheap ingredients, good is never good enough – we aim for great.

Introducing JustRaceLah! – The mobile App for all runners in Singapore and Malaysia.

By

Team JustRunLah!

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November 15, 2015

We are delighted to announce the release of the first-ever mobile app designed specifically for runners in Singapore and Malaysia.

Introducing JustRaceLah! – an app that helps runners and active individuals to get more out of their running experience. For the first time ever, you, the runner will be able to create your own personalised calendar and race portfolio. After every race, you can log your finishing time, record personal notes as well as upload photos, allowing you to track and monitor your progress race by race.

You are now able to look back on your past races to track your progress and see how far you’ve come as a runner! Not only that, the personalised race calendar allows you to select and shortlist upcoming races you intend to join and plan your running agenda ahead. Our app works with all the 600+ Singapore and Malaysia races listed in our database, going all the way back to 2006.

What’s more, you will be able to browse and comment on unbiased race reviews published by our team of bloggers, and enjoy access to exclusive discounts for race slots and sports products. Since the app is synced with our website, it will deliver all the important news, stories, race reports and videos from our media team straight to your phone!

With this move, we have made another step in implementing innovative technologies to promote a healthy lifestyle and spread the awareness of running in Singapore. This app is created by runners, for runners and parts of its features are inspired by feedback of our readers. We are here to listen the needs of the community and we are committed to deliver.

The app is available for free on iTunes and Google Play for iOS and Android smartphones, respectively.

More information and download links can be found on www.justracelah.com

Race Review: SGX Bull Charge 2015 Charity Run [5 km] (by ‘Ah Girl’)

By

Ah Girl

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November 15, 2015

The 12th SGX (Singapore Exchange) Bull Charge 2015 Charity Run saw many working professionals bull-dozing through the busy financial district area of Singapore on Friday, 13 Nov 2015, in their sports attire and signature SGX Bull Horns Caps.

As the final event of SGX’s fundraising efforts this year, where other events include the Charity Golf and Charity Futsal, SGX aims to raise $2.5 million for their adopted beneficiaries. One interesting fact about the SGX Bull Charge -it is the only corporate charity run that brings the financial industry and all SGX-listed companies together for a common cause – to empower communities through financial literacy and promote sustainable societies. (Update: A total of $2.9m has been raised this year!)

There are 2 race categories: 3km Chief Challenge and 5km Mass Run. Chief challenge run is only open to CEOs or chief of companies and their participation is at a sponsorship fee of $5,000 per runner. Mass Run allows employees of SGX-listed companies and the financial industry to participate and head for a meaningful after-work run!

As a first year participant, I was looking forward to racing with my colleagues and buddies in this meaningful race and experiencing a rare opportunity of running on the busy roads of the CBD area during peak hour (6pm!)

Race day – Sunshine came in time

SGXbullcharge2015_3 — Dark clouds looming over the Marina Bay area – another cancelled/postponed race?

One of the worst things that can happen on race day is none other than a race cancellation or postponement due to inclement weather (yes, the series of race cancellation due to haze season still haunts us all). As you can see from the photo, the sky above Marina was already filled with dark clouds and there was slight drizzling around 3:50pm. The flag-off timing for 3km Chief Challenge is scheduled to be at 5:45pm and 5km Mass Run at 5:55pm. The race organizers made a good move of sending out event notification texts to race participants about the weather and provided a final confirmation text an hour before the flag-off time.

And lucky us, the skies cleared up just in time for the flag-off! Check out the routes below:

For a 5km race, hydration is not really a big issue but there were sufficient drinks along the course. Due to multiple road bends and turns, I’ve seen many runners cut corners and running out of boundaries to overtake during the race. I know such issue is rather trivial in non-competitive, mid-scale races but I do hope that runners run safe, right and proper.

Overall, the route was quite fun and challenging because it involved a few slopes up and down bridges, stairs and multiple running surfaces – concrete, tar and pavement.

Processed with VSCOcam with f2 preset — Busy people finishing a busy run!

All finishers were given a goodie bag containing vouchers and daily care samples.

Post-Race Carnival

I’ve heard my colleagues saying that the post-SGX Bull Charge carnival is one of the best race carnivals they’ve been and I do agree with them! There were plenty amount of pasar-malam themed food and games booths in celebration of SG50. The atmosphere was lively and I even managed to bump into my university mates as well!

SGXbullcharge2015_coupon — Food and games coupon

Overall, the SGX Bull Charge 2015 Charity Run was well-organised and a great way spread the sports culture and inculcate social corporate responsibility amongst working professionals. I would love to take part again next year as a even speedier bull-girl!

Race Day: Aviation Run 2015

By

Team JustRunLah!

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November 14, 2015

This morning the Aviation Run 2015 brought together the aviation community in Singapore for a run to help the less fortunate. The Aviation Run is a key event under Aviation Community Cares, an initiative. Spearheaded by the Civil Aviation Authority of Singapore, Aviation Community Cares has helped raise funds since 2009, for the Community Chest to support the beneficiaries of more than 80 charities.

How to Get Up Early

By

Team JustRunLah!

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November 13, 2015

Due to the humid weather in Singapore, the best time to run is either at night or early in the morning, when it is cooling and more windy. As such, most of our races are also held in the early hours of morning and some of us may have a tendency to be late for an event. If you are also guilty of waking up late, or have problems waking up early for your running and gym sessions, check out the infographic below for some ways on how to get up early.

As they say — the early bird gets the worm, so why not?

My First Half Marathon

By

SY

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November 13, 2015

When I ran my first race in Dec 2014 at SCMS, I did not imagine myself taking part in any distance race beyond 10km. Running a half marathon was last thing on my mind even just six months ago. The decision came about 3 months ago when I signed up for ST Run. I thought to mysef; if I could run 18.45km, then 21km would be doable. How I got to the HM from 2014 would be left for another blog post.

The night before the race, I went to bed at 9.30pm, hoping to get up at 3am to get to the start point early. I made it to the floating platform at about 4am; with a slightly sleepy head. The caffeine did not quite wake me up totally. Did some warm-up, felt less sleepy and I was ready to go. When the horn blared exactly at 5am, the elite runners were off and I was just about 10 metres behind the starting arch. Seeing the pacer balloons cheered me somewhat. I made a mental note to follow the 2:30 pacers. After all, it’s my first HM, I should play it safe.

The familiar Marina Bay loomed into view at around the 2km mark. Suddenly, I felt an urge to visit the loo but held it off till I reached the Gardens. Made a quickie and resumed my pace; thankfully it did not break my pace. Kept to my pace through the darkness of the early morning and a gentle breeze caressing my face. To my pleasant surprise, I soon passed the 2:20 pacers. I felt good and enjoyed the route until I reached the 8km mark when we hit the dirt road. It broke my pace and I had to make a concerted effort to maintain my pace till I reached Tanjong Rhu. The beautitful reflection of the new stadium over the waters welcomed the runners as they entered into the second half of the race. A few has slowed to a jog or even resigned to walking but I pressed on, stopping briefly to refuel at the hydration points with the isotonic drinks. Oh yeah, I brought my energy gel as well. In fact, the mango/passion fruit gel tasted surprisingly yummy. While I enjoyed the gel, I also noticed the skies ushering in the first light.

As I left the stadium area and headed towards the Merdeka Bridge, I knew that I was entering the final phase of the race. And I felt my body starting to protest, especially my legs. Refueled again at the 16km mark; this time it was banana/berry flavoured gel. With the new energy boost, I psyched myself up for the last 5km as the route took me into the heart of the city and doubled back to the floating platform again.

Picking up my pace, I heard the chatter and talk of the 2:20 pacers fading away behind me. The thought of me finishing my first half marathon within my target time brought a smile of my face. Nevertheless, I still needed to stay focus and ignored the slight fatigue that started to spread from my legs to the rest of the body. When I finally saw the viewing gallery of the Float, I knew I was on the home stretch. Opened up and tried to look strong, in case I was caught by one of the photographers.

I eventually crossed the line at 2:16:09. Perhaps I could have done better than 2:15 if not for the toilet break and stops at the hydration points. But then again, I might not have achieved this timing if I were not properly hydrated or refuelled. Guess I would never know.

How to enjoy Spicy Food and Running at the Same Time?

By

Shu

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November 12, 2015

Curry fish head, laksa, tomyum… There are so much amazing spicy food in Singapore and sometimes we even add more chili to our food when we are not getting enough kick! However, too much spicy food may give us the runs and that is certainly not we want to happen when we are running. While spicy food may not have the same effects on everyone, depending on the “strength” of our stomachs and our daily diet, the general rule applies to the rest of us — do not eat spicy food before a run and only eat after your run.

Golden Rule: No spicy food before a run or the night before a run

While eating spicy food does not necessarily affect your performance during a race or training, it is the digestive distress caused by the spicy food that may affect your run. Spicy foods can provoke indigestion, heartburn and loose stools in many people, though others can eat them with no problems. For people who have an inclination to visit the washroom after eating spicy food, we recommend that you avoid them at least a night before a run so that you can have a smooth run or race. A lot of what goes into running is learning to listen to your body, so what you can do is test out what you eat and go for a trial run several times. If you can run without any bowel issues after eating spicy food, great for you!

Eat spicy food for recovery

This may come as a surprise to most of us, but spicy food is loaded with nutrients that can help in our recovery. Richly coloured chilies are packed with a range of antioxidants, including vitamin A and vitamin C. These nutrients may aid in recovery and help stave off ailments such as Alzheimer’s disease and cancer. On the other hand, capsaicin is an active component in chili peppers (or capsicums), which is also found in many muscle rubs. Its nerve-stimulating effect alleviates pain when applied topically, but can also help calm inflamed muscles when ingested.

Other benefits of spicy food

Chilli contains up to seven times the vitamin C level of an orange and has a range of health benefits, including fighting sinus congestion, aiding digestion and helping to relieve migraines and muscle, joint and nerve pain. It’s also a good source of vitamins A and E, beta-carotene, folic acid and potassium.

Capsaicin is also an antioxidant compound that boosts heat production in the body, burning an extra 10 to 50 calories a day. This means that eating spicy food with chili peppers inside can help with your weight loss plans. Other studies have also found that capsaicin can suppress your appetite and help you lose more belly fat.

Stick with what works best for you

It is best to stick with the food that works best for you while you are running. If you have craving for spicy food, and any other food that may induce a tummy upset, let the food be a rewarding treat for you after your run!

Quick links:

3 Reasons to Join the Stroller Race Singapore 2016

By

Team JustRunLah!

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November 12, 2015

Are you a young parent and want to join a race but feel like you are unable to? Worried about not being able to find relatives to help take care of your kids just so that you can join a race? Would the organisers mind if I run with my toddler in a stroller? There are simply too many things to consider before you can participate in any sports event. Well, the Stroller Race Singapore 2016 aims to be the solution for you, where young families can have fun and be active together. Young or old, children are welcomed to share the racing experience with their parents. The best part — even strollers are allowed!

#1 Get Started Early With An Active Lifestyle

If you are a new parent with young kids, and wish to cultivate an active lifestyle for your young family, this is the race you should take part in! Kids are a blessing and joy to our life; we should be including them in our activities instead of letting them be excuses for our lack of time to exercise and our expanding waistlines. Join the Stroller Race and get your whole family to come together and run. Let this become a weekly activity for your family! It is definitely a great way for a family to bond and be healthy together.

#2 Benefits Of An Active Childhood

It is never too early to get your kids to start being active. We all want the best for our kids and exercise helps to improve their physical health and mental health. Need reasons to convince yourself to let your kids out to run around? Here are some health benefits your children can get by having an active childhood:

Photo credits: www.kidspartyplaceslongisland.com

A stronger immune system makes them less prone to colds, allergies, and diseases, including cancer.
Stronger bone structure and muscle structure.
Active children improve their body’s ability to absorb oxygen through aerobic exercise. Due to the increased oxygen in their body’s cells they feel more energised.
Exercise enhances the brain’s metabolism, giving children improved memory as a result of better brain function.
Better concentration.
Exercise decreases anxiety, reduces depression, and improves mood and outlook in children. In addition, their quality of sleep is improved.

On the other hand, kids who spend too much time on electronic devices tend to have short attention span and temper control problems (the horrors when a kid is refused an iPad). We would say that getting your kids running around is a better idea than them glueing their faces to a LED screen.

#3 Quality Family Bonding Time

The Stroller Race is good platform for you to bring your kids out for a run and at the same time, learn about the important values that bond a family together. Along the race route, families will encounter themes of “Love & Respect”, “There for each other”, “Determination” and “Togetherness”. While you get a better understanding and appreciation of active living together as a family, allow yourself to be inspired to make healthier lifestyle choices together as a family too.

Do try out the workshops at the race carnival, where you and your kids can have fun and learn more about their bodies, nutrition, and sports. Your kids can also take part in the physical performance assessment to learn more about their functional abilities and discover their sporting talents. Parents get to learn more about the benefits of having active children and discover exercises such as yoga and strength exercises that you can do together with your child.

Check out the runner’s entitlement:

8 Tips For Running In The Rain

By

Shu

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November 10, 2015

As we are approaching the Northeast Monsoon season (mid-November to early March), we will be expecting more rain on this sunny island. Other than hitting the gym, are there any ways we can run in such weathers? The answer is yes — embrace the rain! Here are some tips to keep yourself safe while running in the rain:

#1 Wear a hat with a brim

A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face, so you can see, even in a downpour. We don’t want those rain drops falling into our eyes while we are running!

#2 Dress right for the weather

Wear synthetic fabric such as polypropylene or CoolMax, which minimise friction, are lightweight, and they also dry quickly. Avoid cotton clothing as they soak up water and can become very heavy to run in. If it’s very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body, while your outer layer should be a wind- and water-resistant jacket or vest. Keep your layers light and avoid pieces that will trap moisture and too much heat. You are bound to get wet anyway, so don’t be wearing too many layers on, you will just be wearing more wet, heavy clothes.

#3 Be visible

Select outer layers that are very bright or light-colored and have reflective strips, since running in the rain often means poor visibility. This is important especially if you are running near or on the roads.

#4 Wear the right shoes

Take a peek at the bottom of your go-to running shoes. Make sure your shoes have grooves on their soles that are deeper than one millimetre. These channels allow water to drain and also help the shoes get a better grip on the road. If you want to keep your feet drier and warmer, you might want to pick up a new pair of shoes that feature waterproof fabric. Otherwise, you can spray water repellent on your shoes. You can also wear thinner socks, which absorb less water and prevent heavy soggy socks from weighing you down.

#5 Prevent chafing

As water from rain gets trapped between our clothing and skin, we become more prone to chafing. If you’re running long, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters — such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).

#6 Protect your electronics

Get a waterproof case for your devices or store them in a ziplock bag or a water-proof carrier.

#7 Dry out your shoes.

When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes. Don’t put them in the dryer or in front of a heater — that can shrink them or warp their shape so they won’t fit you properly.

#8 Just run lah!

The hardest part of running in the rain is often just getting started. Once you begin running and warm up, you may find that you actually enjoy it! And it’s good preparation in case you ever have to run a race in the rain. Some people even find running in the rain therapeutic.

If you need some motivation when you are running the rain, watch this video or even play the audio during your run:

Interview with Compressport Ambassador – Ultrarunner Jasmine Goh

By

Team JustRunLah!

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November 8, 2015

As the days draw closer to the Compressport Rail Corridor Run, we keep up with its bubbly ambassador Jasmine Goh, and find out what running is to her. For someone who had only started running for a few years, she has had accomplished many races, from marathons to ultramarathons and even trail races. Let her interview be an inspiration for you if you are a new or struggling runner!

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

Jasmine: I am a fun loving, adventurous, goofy at times but “always happy, always sunny” person. I am also a single parent to two beautiful girls.

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

Jasmine: I started running in Aug 2011, after my kids started preschool and I decided I needed to lose weight! At that time, many of my colleagues signed up for SCMS Ekiden (my company sent five teams) and I was motivated to try running the full marathon.

JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?

Jasmine: Actually NO! I believe the need for body movement is innate to human nature. We all crave movement (that is why we cannot sit too long!) because it allows flow of energy through our bodies. All you need is to say “YES” to your instinct and take the first step!

People become sedentary because they “overthink” it or let other needs take precedent. Common excuses are “I am too old, too young, too fat, too skinny” or “let me climb the corporate ladder first, get my degree first, my gym membership first, my ideal body shape first…”

Life is too short! I believe everyone is innately inspired to be active. And if you are inspired to run, “just run lah”! Get a running buddy or join a running group like Mizuno CBD Run, if you do not want to embark on this journey alone.

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

Jasmine: Discovering myself in this running journey…

JustRunLah!: How has Compressport products assist in your training/achievements?

Jasmine: I fell in love with the calf sleeves when I started doing my ultras. I genuinely believe that recovery plays a very important role in my achievements so far. The compression gears keep my legs fresh during and after my ultra-races! They are my essential gears!

JustRunLah!: What are your future goals?

Jasmine: Go for more overseas ultra-trail races!

Overseas ultra-trail races have given me an opportunity to experience different aspects of the countries. It is “eye opening” to run through villages in Hongkong, to bash down rubber plantations in Sabah, to climb Mt Rinjani. Up in the mountains, I am always humbled by the grandeur of Mother Nature and her majestic views. Most of all, I love to bask in the heart warming presence of the locals. These are truly some of my “life changing moments”.

I pray that I will have the fitness and longevity to do this for a long time.. To experience many more such “life changing moments” in beautiful, wonderful, and perhaps, even exotic bucket-list locations around the world! And hopefully, a soulmate to enjoy this journey with… =)

JustRunLah!: One reason why runners should join Compressports Rail Corridor Run 2016?

Jasmine: Come and join us for a scenic run down The Rail Corridor before it is closed for redevelopment. Most importantly, you can beat the heat & humidity as January is a great month to run as it is not so hot.

JustRunLah!: What advice would you give to all participants at Compressport Rail Corridor Run 2016?

Jasmine: Pace yourself well and remember to take lots of photos for memory sake before the closure!

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

Jasmine: One step at a time!

JustRunLah!: Finish this sentence: Running is…

Jasmine: Detox! Especially after a holiday season…

Click here now to sign up for the Compr essport Rail Corridor Run 2016!