This year 2015 we saw one of the worst cases of haze in the Southeast Asia region. PSI levels rose to a record high level of 341, schools were closed, events were cancelled and Singaporeans were recommended to stay indoors most of the time. Even though things are turning for the better now, we hope that the haze will stay away from Singapore for good. Below is an infographic summarising what haze has been like for us runners the past few months:
Quick links:
You’re a runner, you love to run. You know your fartleks from your tempos, you’ve memorised your VO2 Max and you can recite your PBs for all distances from the 100m sprint to the marathon. You are more likely to recall your first race than your parents’ wedding anniversary.
In short, you eat, sleep, and breathe running.
Yet, sometimes, it feels like running is not quite cutting it anymore. You don’t wish to give up running, but you’re ready for something else. Something to add on to your running: a new challenge.
An aquathlon – or aquathon in the USA – is an offshoot of the triathlon, where the use of the term “aquathlon” is governed by the International Triathlon Union (ITU). A biathle, also known as the modern biathlon, is an off-shoot of the modern day pentathlon and although not recognized as an Olympic sport, it has its own annual World Championships.
The races generally present either as a two-stage continuous event of swimming and running, or a three-stage run-swim-run race format. The standards of distances for aquathlons and biathles may sometimes vary depending on the temperatures of the water.
While winter variations of the sports may include indoor swimming, the swimming leg is often conducted in open waters and you will have to swim in lakes and oceans. Due to the challenges in outdoor elements, it is recommended that you are a confident swimmer to take part in this.
Prefer staying on dry land? Why not try a duathlon? Cycling is a complementary sport to running, and this is the favourite option for many runners who are transitioning into multi-disciplinary sports. In fact, cycling is arguably the best cross-training exercise for us runners as it strengthens our outer hips and quadriceps.
This is a run-bike-run race that is also an offshoot of the triathlon governed by the ITU. Distances may vary among different event organisers. The world’s premier duathlon is the Powerman Zofingen, held annually in Switzerland, and features a hilly 10km run, 150km of mountain biking, finishing with 30km of hilly trail running.
For runners who love to have a little bit of adventure in their running, there is an emerging trend in duathlons known as the “Dirty Du”. “Dirty Du” has exciting race routes, which often includes running off-roads or on trails and mountain biking before finishing with another trail or off-road run.
If you have are confident with open water swimming, no issues with cycling and still love running, why not try a triathlon? The race tests your ability in all three endurance sports, and your transitions from swimming to biking (T1) and biking to running (T2) are also timed.
The three main distances, as outlined by the ITU, are the Sprint Distance (also known as the Olympic Distance), the Long Course, and the Ultra Distance. You may already be familiar with the Ultra Distance of the triathlon via the IronMan. The race involves a 3.8km swim component, 180.2km cycling, and finishes with a full marathon (42.2km).
Developing as an athlete means branching out from the usual marathons, trails, or even ultramarathons. Which of these options will be your next challenge to become a stronger athlete?
Flat feet, also known as fallen arches, is a physical condition where the foot does not have a normal arched shape when one is standing. It can be commonly found in children during their early childhood stages and in adults during their normal ageing process or prolonged pressure on the foot. Before you jump onto the conclusion that being flat footed equates to an end to your running dreams, read on to find out why you can run fast, free and happy like everyone else!
Your fellow flat feet friends suffer from zero excessive pain or discomfort but there is an apparent lack of flexibility and shock-absorption of the feet, which result in higher risks to injuries. Back problems, shin splints and overpronation are just some of the many side effects from having feet with reduced flexibility and protection. As such, flat foot runners experience more challenges in attaining optimal performances.
However, this should not stop you or your fellow flat foot pals from pursuing your goals because there are many self-help and painless ways to cope with the inconveniences your feet bring, besides going through corrective medical treatment.
Balance, shoes that contain stretchable and flexible material such as mesh, foam and gel are highly recommended. These material serve to adapt to the shape of your foot and can better prevent your foot from feeling rigid or uncomfortable when you run.
Cushioning is most evident in shoes that contain extra-padding where shock-absorption from pressure place on the foot can take place more efficiently compared to the average running shoes.
Shoes that enable your foot and shoe move together as one results in secure-fitting. Also, note that over-lacing of your running shoes can injure the nerves of your feet. The loop-lacing lock has been recommended by many as the most secure-fit lacing method for most running shoes.
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Since flat feet runners already experience more pressure on their feet compared to non-flat footers, it is advisable to choose routes that have fewer road obstacles such as rocky paths and concrete pavements. The treadmill machine would be a viable option for resistance running, running tracks in campuses or sports centers are great for running as well. As such, by reducing the risks of injuries or over-exhaustion of feet from running, you can run at ease and possibly achieve greater personal bests.
Also, it is recommended for flat footers to maintain an upright running posture to keep a balance while running so as to avoid placing excessive pressure on your feet from leaning forward to cope with your stride.
Many runners often underestimate this simple yet important routine and simply stop after they have cooled down. Especially for flat footers, stretching of the arches of your feet besides the hamstrings and quadriceps is essential in maintaining the flexibility of your feet. It would ease the pressure and stress your feet experienced during the run and reduce post-run discomfort, which will likely affect your subsequent runs.
Keeping these suggestions in mind, no one should be excluded from the joy and excitement derived from running, regardless of the shape of your feet you have.
Previously, we asked you to share with us your christmas wishes as part of our contest for Santa Run For Wishes 2015. Many had wished for world peace, harmony, happiness and health, while some had also wished for a haze-free white christmas. We have received many interesting well wishes, and have picked out some of our favourites, check them out below:
Thank you all runners who had shared your christmas wishes with us, we hope you had fun for this mini contest too! Winners for the free race slots have been notified via email. We hope to see you there at the Santa Run For Wishes 2015!
On the Monday evening of 12 October 2015, we headed down to Orchid Country Club with some runners to have a preview of running at the golf course. Led by JRL Academy’s Head Coach Lexxus Tan, we cruised through the golf course, enjoying the breeze as we admire the beautiful scenery at the golf course. The run clinic ended off successfully with an active discussion about running over some 100Plus isotonic drinks.
We are looking forward to the OCC 3 Ten Run on 19th December 2015. Hope to see you there!
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![[MesaStila Challenge 21km Trail] Travel, Relax and Race – Day 3](https://www.justrunlah.com/wp-content/uploads/2015/10/108-768x576.jpg "[MesaStila Challenge 21km Trail] Travel, Relax and Race – Day 3")
Waking up rejuvenised for race day, runners for the 21km/13km events were ferried to the start point at Ambarawa Railway Museum, located about 30 minutes bus ride from the resort. Runners were to start at the railway station, running along the heritage railway for most part of the course and passing through coffee plantations, rice padi fields and villages. The most gruelling part of the route was the 1st 9km as one needed to run on the uphill railway track. Weather was pretty cooling in the morning but it got very hot into the race. Fortunately, water stations were adequately placed along the route.
Runners then had to run through coffee plantations which were relatively flat, before scaling the gradual up-slopes across the rice padi fields. It was then a roller coaster run through the villages with very steep up and down slopes. Eventually, I finished the 21km race behind an Indonesian and 2 Caucasians, just shy of getting into the top 3 positions. The plaques for the top 3 winners of each category were in the shape of coffee beans as MesaStila Hotel & Resort Magelang is actually famous for its 11 hectare coffee plantation.
Overall, it was a pleasant 1st-time experience at an overseas trail run. From what I know, the longer distances events will consist of much more scenic routes as compared to the 21km event.
For those who are into ultra-trail races series, you may also want to note that the 100km and 65km events at the MesaStila Challenge & Ultra are qualified for the Asia Trail Master points while the 100km, 65km and 42km events qualify for The North Face® Ultra-Trail du Mont-Blanc® points.
![[MesaStila Challenge 21km Trail] Travel, Relax and Race – Day 2](https://www.justrunlah.com/wp-content/uploads/2015/10/0221-768x576.jpg "[MesaStila Challenge 21km Trail] Travel, Relax and Race – Day 2")
The 2nd day of the 3D2N travel and run trip was spent doing an easy run, exploring the resort while checking out the activities available. There is a 4.8km designated route around the resort for guests to walk/run. The route brought me through the rustic villages. I also saw a group of school kids running (some of them without shoes!) very fast.
After the morning workout, there are plenty of facilities and activities available for the resort guests to spend the day on. First thing we did was to fill our stomachs. The breakfast area is nicely set up with traditional Javanese feel and located by the infinity pool. Variety of food served was also sufficient to satisfy any guest.
We then went for a coffee plantation tour led by one of the friendly staff, after a warm shower. The staff was very knowledgeable and spoke fluent English. It was an informational tour around the plantations which ended with some coffee and tea tasting.
The exploration around the resort continued as we checked out the “Jungle Gym”. As the name suggests, it is a place where we can workout, the primitive way.
After some gym session, it is then time for some relaxation for the body and the soul at the massage spa.
Finally, to end off the day, I spent some time at the day bed surfing the internet, chilling at the lounge where we had afternoon tea and enjoyed the sunset. It was a great day getting myself physically and mentally prepared for the race the next day.
![[MesaStila Challenge 21km Trail] Travel, Relax and Race – Day 1](https://www.justrunlah.com/wp-content/uploads/2015/10/0031-768x576.jpg "[MesaStila Challenge 21km Trail] Travel, Relax and Race – Day 1")
MesaStila Hotel & Resort Magelang is located in Central Java, Indonesia, which is only 3.5 hours’ away from Singapore (2 hours direct flight to Semarang Airport + 1.5 hours land transfer). Before my departure, everyone was worried that the haze condition will be bad. However, Java is actually located to the South of Sumatra where all the forest fires are and the wind had been blowing northwards. Instead, I was greeted with fresh air, friendly staff from reception to housekeeping and the very well maintained resort amidst the lush greenery. The resort apartment which we stayed in could house up to 4 persons with a basement level, attached toilets and bathtubs at each floor. There is also a small private garden for each apartment.
As the sun set at about 5.30pm, we did not have the time to explore much of the resort. We proceeded for dinner at the Java Red Restaurant situated within the resort where they served nice Indonesian cuisine. As we wanted to witness the flag-off of the 100km race the next morning, we rested soon after dinner on the very comfortable bed!
Singapore has a new running destination – the Coney Island Park – which is now made open to public for recreational use. Once known as Pulau Serangoon, The park was bought over by an Indian businessman with the intentions to turn the island into a resort. Luckily for us runners, plans never fell through and the park has been left the way it was since 50 years ago, now redeveloped as a park connector from Punggol to Pasir Ris.
Coney Island is part of The Performance Series route, a race which takes place on 1st May 2016. Click here to visit the official site of the event for more information!
Instead of your usual running route around the Punggol area, you can now make a detour to the Coney Island Park which its rustic charms and nature environment make a unique and interesting running route for runners. You can access the park easily via the two bridges on its western and eastern ends to Punggol Promenade and Pasir Ris Coast Industrial Park 6. Enjoy the green scenery along the 2.4 km-long park connector route, or you can also go for a different terrain along the 2 km-long beach. But you have to be careful of the sandflies; do wear long bottoms and covered shoes if you are heading to the beach!
The island’s original lush vegetation has been preserved by intentionally leaving the beaches uncleared and allowing greenery to grow in its natural environment. Adding on to the rustic vibes of the island, there is also no electricity or piped water on the island. There is, however, solar power to generate electricity for toilet pumps, while rainwater is harvested to use for flushing and hand washing. As a result, the island is able to retain its original natural habitat and we get to enjoy and experience the pure beauty of flora and fauna on the island.
As you bask yourself in the island’s wide biodiversity, try your luck at looking out for nationally threatened species such as the spotted wood owl and rusty-breasted cuckoo. If you are lucky enough, you may even get to see the single Brahman bull that has made the island its home. The presence of the cow appears to be a mystery as many has tried looking for it, but to no avail. Do note that it is strictly prohibited to feed the cow, try to keep your cool while running and not provoke the cow.
Educity Sundown Malaysia returns in its second edition following its successful debut last year. Being adventurous as usual (I’ve never run a race in Johor state despite its’ close proximity to SG), I decided to take part in this years’ edition – given the chance that I could strike off Johor on my to-run-Malaysian-states-list (I’ll explain more later) . There were only 2 categories in the Malaysian edition – 21.1km and 12km. Unlike its sister edition, the flag-off timings were more convenient at 8pm and 8:30pm for the 21.1km and 12km respectively.
The race was held at Educity Sports Complex, situated about 5km away from LEGOLAND in Johor Bahru, with both categories following out the Nusajaya Highway. Getting to Nusajaya can be a nightmare if you do not have a personal transport as public transport service to LEGOLAND and Educity Sports Complex is limited. Even if you do have your own transport, parking spaces are limited.
However, this year saw the kind organizers providing shuttle buses (two-way trip) for Singaporeans wanting to venture over the border to experience the Malaysian race scene. I was told that the shuttle slot bus were fully booked. The pick-up point was Jurong-East Station and despite hiccups – things went smoothly eventually.
Upon arrival to Mall of Medini, I quickly collected my racepack (REPC timing was officially extended for those outstation local M’sian and foreigner runners like me) and took a 10-min two-way shuttle bus from LEGOLAND carpark to the starting point.
There were sufficient amenities at the race venue – baggage deposits, plenty of portable loos and various food stalls/trucks for those wanting to grab a quick bite and ‘last-minute’ carbo-load.
At the starting pen, we (participants) were greeted with thunderous, energetic and rhythmic percussion performance before being flagged off. As the starting airhorn blew and runners started to surge forward , we were again treated with wonderful displays of fireworks.
Like most Malaysian highways that I’ve ran, Nusajaya highway was wide and generally flat ( a good chance for those wanting to hit PB). Of course, there were (minor) elevation along some parts. Being a night race, some sceneries were barely visible and unremarkable. That however, does not mean that the energetic and cheerful volunteers were stingy in showering participants with words of encouragement and hi-fives. Volunteers did a great job at their respective water station, drinks were aplenty and at some stations, watermelons, gels and bananas were given out. There were also various multi-ethic performances along the way.
Being a HM participant means you get to run through and witness the majestic night view of Dataran Mahkota (administrative center of Kota Iskandar) around 8-9km mark. Runners were treated with the scenic panoramic view of one of the iconic landmarks of Johor.
(No photos of Dataran Mahkota as I always run ‘naked’ – meaning I don’t wear or bring along fancy gadgets. Personally, I find it unnecessary and subtracts the fun part of running. All EVENT photos here were from the Official Sundown Malaysia Facebook Page)
At the finish line, participants who crossed the line within the cut-off time were handed out finisher medals (HM participants were also handed small coupon to be exchange in order to receive their finisher tees at the stadium ticketing booth.
I didn’t hang out that the race village for long as I had to rush back to LEGOLAND (via the shuttle bus) to board up the bus back to SG.
Pros
Cons
Given how everything went smoothly (even though there were minor hiccups). I’ve got to say that I am impressed with organizers for setting the benchmark for Malaysian races. I hope to see more Singaporeans taking part in the next edition.
(This is my 3rd HM and first night race in Malaysia. )
I’m on a mission to run at least one race in each states and federal territories of Malaysia. So far – 4 down(shown colored).I did 3 states in 2015. Next up? Alor Setar HM 2016 in Kedah and hopefully – Borneo Marathon in Sabah.
Stay tune in my #runMalaysia adventures.
The Chua Chu Kang Big Farm Walk & Run, north-east Singapore’s one and only run-walk event, brought runners away from the hustle and bustle of city living. Participants enjoyed breath taking scenery in the farmlands under a clear blue sky as they made their way through a farm trail along Sungei Tengah area and were treated to exciting performance at Farmart. The event was organised by Chua Chu Kang GRC and Hong Kah North SMC.
All smiles from kids all through to elderlies. Haze, please continue to stay away!
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So, how many of you have tried running at this unique heritage route? Be part of Compressport’s history in 2016. Set your year right on track with one of runners’ favourite route in Singapore.
Race Registration + Race T-shirt + Drawstring Bag + Pro Racing Compression Socks + Finisher Medal
But, you pay only as below:
Race Registration + Race T-shirt + Drawstring Bag + Pro Racing Compression Socks + Finisher Medal + Pro Racing Trail Running Tank + Pro Racing Trail Running Short
But, you pay only as below:
Race Registration + Race T-shirt + Drawstring Bag + Pro Racing Compression Socks + Finisher Medal + Pro Racing Trail Running Tank + Pro Racing Trail Running Short + R2 Calf Sleeve + FLUO Arm Force.
But, you pay only as below:
Whichever package you choose, every runner will be better off. With a guaranteed unique racing experience, Compressport wishes to set your running journey in 2016 off to a good start!
Timed to be held in conjunction with World Food Day, Ground Zero – Run For Humanity 2015 was held today in East Coast Park, Singapore. The 10km Race Against Time challenged participants to complete 10km within 80 mins while the 5km Relief Aid Challenge portrayed a survivor’s journey to obtain urgent supplies.
Mercy Relief provides survivors with emergency supplies weighing between 5kg to 10kg. To get these relief packs, survivors living in remote areas may have to walk several hours to and from the relief distribution point. Similarly, participants in the second category had to carry a relief pack of equal weight for 5km. These relief packs where then distributed to low income families in Singapore to mark Mercy Relief’s observance of World Food Day.
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Ever since the event series started in 2008, The North Face 100® is one of the most popular and anticipated distance trail running in eight Asia Pacific countries: Thailand, Taiwan, Philippines, China, Australia, Singapore, Japan and Hong Kong. Whether you are an aspiring trail runner or a seasoned racer looking for new challenges, a similar experience is offered in each competition for all eight countries. Today, TNF100 took place in MacRitchie Reservoir, Singapore where runners could compete in 13km , 25km and 50km (solo/duo)
Break all boundaries, and Never Stop Exploring.
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Running makes me feel home. Just the motion of running feels natural, like something I was meant to do. I recall three moments that deepened my running experience.
I fell in love with running at 16. Evening runs kept me sane in the midst of preparation for O Levels. On one run, magic happened. I floated in the air when one foot pushed off the ground, descending slowly till the other foot hit the ground and propelled me into the air again. Time seemed to have stopped. By the end of the run, I knew: I am a runner.
I went on to join track and field in junior college and specialized in 800m. Weeks before the peak race, I got restless and anxious about my final track season. In training, I have run endless repeats of 200m, 400m and 600m and even of distances in between and 1km time trials, but not yet the sacred race distance. How would practice translate into the race? Would I be able to contribute to the team? Two weeks before the heats, the coach called for an 800m time trial, and I smashed my personal best by 4 seconds. Then I knew: my training had come together, and I was ready for my last interschool meet. I bettered my time by a second in the finals and more importantly clinched points for the team by placing among the top eight.
After that swansong track race, I turned to road racing, mainly 10ks and half marathons. A knee injury sustained on a bike started a streak of injuries, which resulted in a painful, long hiatus from running. Last year, with the help of a heaven-sent physiotherapist, I started to run consistently. The day I ran 10 sets of 3 minutes—that’s when I knew that I was back. Eleven weeks later, I raced my first 10km in seven years, in a time exactly 2 minutes slower than my personal best. Nothing spectacular, yet I felt triumphant and hopeful.
Then I knew.
Contrary to my fears during the running hiatus that I would forget how to run and my potential was slipping away, I still have it within me. And beyond the finish line of personal bests, the journey of running is what I enjoy more. So even at a distance away from the best I can be, I am home.
The first thing that comes to runners’ minds when it comes to planning for runs is none other than – place. The running surface and environment of the place determines the intensity and purpose of your workout. It is therefore important for runners to understand the characteristics of various running surfaces in order to get the best out of their run; matching their intended level of difficulty, safety and pleasure. Find out which of these 5 most common running surfaces, namely grass, track, trail, pavement and road suits you and running buddies the best!
The soft and easy-to-run surface of grass is great for building strength in your legs and suitable for conducting speed workout with its generally flat elevation profile. Grass is undeniably the most pure, natural and healthy surface of all and also offers the largest surface area for runners to run, roam and even roll without worrying about making sharp turns or corners.
However, as fields can be filled with unseen bumps covered by grass and become slippery when wet after rain or formation of morning dew, resulting in increased risks of injury especially for runners with unstable ankles. In addition, some runners might be allergic to particles found in grass, mud or dirt and hence develop reactions such as uncontrollable itch, rash or sore when running on grass.
In conclusion, grass is one of the best flat and comfortable running surface that can be easily found in school and public stadium fields, golf courses and public nature parks which is suitable for runners of all ages and proficiency.
These rubberised surfaces can be found in public stadiums which offer good grip and most of the time, athletes are spotted training for track events that are of shorter distance and higher intensity. In fact, tracks are also suitable for long-distance runners when they incorporate interval training in their speed workout or simply run continuous loops to accumulate their desired long distance. Each loop has a fixed distance of 400m and a consistently flat elevation profile. Therefore, runners can concentrate on their running techniques and timing more than anything else when completing their loops.
A point to note is that looping continuously around the same set of tracks and maintaining your speed per loop can be a challenging task because it requires a lot more mental focus, commitment and perseverance than any other running environment. Accumulating long distances over 400m curves can also be strenuous for your legs, ankles, knees and even hips for some runners.
As such, tracks are extremely versatile, safe and efficient running surfaces for runners to improve speed and cater to different training needs.
Trail running is increasingly popular among mainstream runners because trail routes offer elements of uncertainty, adventure and adrenaline which typical road surfaces lack. With varying elevation, ground hardness and ever-changing scenery, trail runners seldom get bored from their runs and each run is a full body workout where your calf, thighs, core and arms get involved. As such, every trail run session is unique and great for strength and speed training.
A point to note is that obstacles such as slippery slopes, rocks and twigs might interfere with your strides and focus, resulting in unexpected injuries. However, that does not stop trail runners who love running in the lush greenery and sounds of nature from indulging in their favourite activity. It is recommended for first-time trail runners to check the general route and important pit-stops such as nearest washrooms for a new or undiscovered trail route.
Easily found in almost every and any cities of the world, concrete pavements are the most convenient running surface for a quick run at any time of the day. It is free from traffic, generally flat and has little or no obstacles in your way. Many runners use pavements for road race preparation since roads are only clear of traffic when closed on race event day.
While runners feel safer running on pavements, some thrill-seekers feel that the stagnant and constant running experience seem boring and become unmotivated. In addition, the hard concrete surface brings the most impact on runner’s legs.
Roads are mainly made of asphalt, a mixture of gravel, tar and crushed rock. It is a hard running surface nonetheless but delivers lesser impact as compared to concrete. The fastest world races in the world are road races and distances can be measured easily. Noise pollution, smog and hazards from road traffic are unavoidable and the only time where runners can run safely on roads are either during wee hours, which is not recommended, or actual race day.
Running surfaces come in many forms and can be found in many places around you. It’s time to head out, explore and try out your desired running grounds!