The Commando Challenge is about getting together with like minded people, friends, family and colleagues to create a community that takes on physical challenges together. All round fitness and determination will be tested that leaves each and every participant with an awesome sense of achievement and camaraderie upon completing each obstacle and ultimately crossing the finish line as a team or an individual.
3 Free slots
We are happy to give away 3 free slots for Commando Challenge 2015. All you have to do is enter your email in the form below and click on Submit!
The contest has ended and winners have been notified.
Disclaimer: my race slot was sponsored by MetaSport, the organisers of this event, in return for a pre-race write-up and a post-race review (this).
As with my other reviews, I attempt to provide a thorough and objective recount of my experience. Do look out for the font in italics as they’re aspects which I feel are important in a race.
Race Pack Collection
REPC was held on Tuesday (1st September ’15) at City Square Mall from 11.00am-8.00pm. A single weekday for collection was certainly not the most favourable for me (and perhaps other participants), though an alternative was available. One could fork out a hefty $28 for delivery via courier to be delivered to the intended address on 3rd Sept. Having collected my race pack just before 5pm, collection was swift. The race pack consisted of the colour-coded swim cap, the event tee, a timing device, the bib, a transition area entry tag and some brochures. I noticed two booths at REPC – one featuring some merchandise by JustRunLah! and the other featuring PURE Sports Nutrition, the hydration sponsor of the race.
My Race Category
As this was to be my first multisport event, in addition to a couple of races lined up for the next few weekends, I decided that the Sprint category would be the most suitable for my inexperienced self. The 750m swim and 5km run sounded pretty manageable. The cost of registration wasn’t a factor in my consideration as my slot was sponsored by MetaSport.
The Race Precinct
I arrived about an hour prior to my category’s flag-off (9.10am). I was new to the conduct of an aquathlon, hence I took some time to observe a few wave starts and transitions before preparing my transition area (entry was exclusive to race participants), depositing my bag, getting the body marking done and thereafter going for a brief swim. The race venue was conveniently located near the East Coast Lagoon Food Village. That meant that public restrooms were easily accessible, along with the sufficiently large Carpark E2 for participants/supporters who drove. I noticed multiple signs reminding participants to return their timing device after the race.
The Race Venue. Credit to Singapore Aquathlon’s E-Briefing materials.
The Race
Can’t wait to dive (figuratively…and literally 😀 ) into the race review proper!
Minutes before flag-off, us yellow capped participants began waiting outside the entry pen. Thereafter, we were ushered onto the beach in preparation for the running start into the sea. Kayaks and other safety personnel were stationed around the course. Promptly at 9.10am, we were flagged-off! The first 30m of the swim was arguably a mass (or mess) of flailing bodies, stumbling and floating all over one another. This was to be expected considering I was not starting right at the back nor was I one of the faster few at the front. I took care to minimise my kicks (for the safety of those behind me) while guarding my face with my arms (lest my goggles came flying off). It wasn’t long however, before participants strung out.
The swim route took us out to sea, before we swam (nearly) parallel to shore and then headed home. The specifics are best described with this image below. I’ve traced the route I suspect I took (in light blue) and as you can see, I’ve some room for improvement 😎 My only defence is that on the way out to sea, it seemed like many participants were around me. Maybe the tide? 😛
Definitely some room for improvement…
After the swim, it was time for transition! I had previously laid out my relevant belongings at the transition area allocated for me, approximating 50cm x 50cm (definitely adequate). This was my first ever chance to attempt a transition, hence I wanted to establish a systematic sequence while optimising my comfort for the run. Therefore, I took quite a while…
Thereafter, it was time for the run! As running was my primary discipline, I was certainly comfortable with the task ahead. The run route took us eastwards, thereafter along a portion of Bedok Jetty before continuing eastwards towards Water Venture (East Coast), before heading back towards the finish. It was a largely flat route hence definitely a pretty fast one. Hydrationstations were certainly sufficient along multiple points of the route, serving both PURE Sports Nutrition’s drinks and plain water. Distance markers were available every 1km. In my opinion however (and my Garmin FR15 agrees), the course was short (my Strava data is available here) by about 200m. Having participated in multiple races prior (read all about them here), I’ve come across multiple instances whereby there were discrepancies between the official distance and the actual distance, while some have made great attempts at getting the actual distance to be as accurate as possible. Admittedly, GPS devices aren’t perfect and may underestimate distances. Nonetheless, I’m convinced that 200m over 5km is quite certainly not solely due to GPS discrepancies.
Having said that, other aspects of the run were faultless. As I approached the Finish, it was encouraging having my name called out over the speakers 🙂 It’s a small act, yet it’s empowering and really encourages everyone to finish their race strongly!
Post Race
Right after crossing the finish line, the timing device was removed by volunteers and a Finisher’s Medal was placed around my neck. It was a generic medal that did not differentiate between categories. Live Results were accessible as well (Official Results were promptly released later that afternoon!). It was nice that plastic chairs and tables were laid out for finishers and supporters, a feature I don’t recall seeing elsewhere. A hydration point serving PURE Sports Nutrition and plain water was available, in place of the typical 100-Plus cans that I receive after a running event. In addition, official race photos via Finisherpix were available on Monday evening, two days after the conclusion of the event 🙂
Finisher Medals. Credit to MetaSport’s Facebook page.
My final photo taken prior to leaving the venue.
That’s it for my attempt at an objective review of the Singapore Aquathlon 2015! Feel free to check out my personal experience of this race here. The nature of a multi-sport event adds a whole new dimension to racing. I’m sure many of us have only tried running events, therefore I’d encourage everyone to have a go at a different discipline sometime 😉
Victories do not come easy and champions are not made overnight. At the recent Sundown Johor Malaysia 2015, many witnessed the smashing win by the 24 year-old Kellyn Tan from F1 Runners Team with her impressive personal best of 1hr 40m timing for the Half-marathon (women) category. Her determination, passion and love for the sport has enabled her to gain new heights in the running world. In this article, we chat with the rising star about her running journey and future plans.
JustRunLah!: Congrats on the win at Sundown Johor Malaysia 2015! How will you introduce yourself to Singapore running community? Kellyn: Hi, I’m Kellyn from Penang! I’m still pretty new to running and I’m really enjoying it so far.
Kellyn (Middle) and her friends at her first 42km Trail Run Event
JRL: When did you first pick up running (what age) and what inspired you to do so? And run so fast? K: I ran my first half marathon about 7 months ago and was ill-prepared. I had lower expectations and just went all out to do it for fun with my friends. It wasn’t the most enjoyable first half-marathon, but I finished it and I was proud of it.
I knew after crossing the finish line that I was hooked. Crossing the finish line was extremely rewarding which keeps me coming back for more. I like how I managed to shave minutes off in each of my half-marathon races and I think that’s what keeps me going 🙂
JRL: What would you consider to be your biggest running achievement so far? K: Winning the recent Sundown Johor Malaysia was my biggest achievement so far, where I also achieved my personal best timing.
Image credit: Official Sundown Malaysia
JRL: How has training with F1 Runners been for you? K: It’s just amazing! With F1 Runners, I’m more willing to grind out harder workouts and more willing to hang on. I will always have to push myself harder as there will be many other F1 Runners pushing you and spurring you to go further and faster. I love the structured training program provided by Coach Lexxus. The training can be tough and exhausting but well worth the results.
JRL: You ran a very impressive 1hr 40min for the half marathon. What are your future goals? K: My ultimate goal is to hit 1:30 for half-marathon and also to improve on my trail running speed. Oh, and I would like to try a full marathon too when I’m ready for it.
JRL: What advice would you give to someone taking that 21km race? Just Run Lah?? K: If it’s your first attempt, I think it’s better for you to run with a group of friends rather than running alone. Having running buddies will keep you from slacking off or burning out.
Don’t neglect the long run. You need to be comfortable with the amount of time you’ll be on your feet, as well as training your mind for the distance to prevent any negative thoughts which will result in an urge to walk or give up halfway through the race.
JRL: Do you have any pre-race rituals? What goes through your head every time you run? K: I will go for a short run a day before the race. Since I’m a caffeine addict, I need to have a cup of coffee a few hours before a run to brighten my mood. Whenever I start to feel tired, I will always tell myself, “In just less than two hours, this run will be finished and I’ll be home, eating, relaxing, showering, sleeping …”
Orange Ribbon Run 2015
JRL: What is your mantra for when the going gets tough in a race? K: Just keep running and aim for the finish line. If others can do, why can’t I?
JRL: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day? K: If you train with a runner’s mentality, attitude and belief, then you are a runner. It doesn’t matter if you are running 10 minutes per km or 5 minutes per km. That way of thinking and feelings that make you a runner – that is what running is all about.
JRL: Finish this sentence: Running is… K: My happy pill! 🙂
There are just some things we runners do not talk about or share with our friends or even team mates. And when we do, we realize that many actually encounter similar experiences of these embarrassing problems during their running journey. As gross or unsightly the following points might sound or look, it is always good to know how to deal with them to help your running buddies and yourselves get out of awkward situations.
1. Black, loose toe nails
Image credit: positivemed.com
Black toe nails are commonly found in those who run long-distance events or those wearing shoes sizes that are not suitable for them. The constant rubbing of the toe against the shoe results in a blood blister forming under the nail, which causes the nail to eventually detach from the flesh and fall off. While the pain wears off gradually after the first day of blister formation, it is not exactly pleasant when it comes to wearing open-toe shoes and might be troublesome to keep trimming the loose ends.
Solution: Wear the correct shoe size. Trim your toenails, and keep your feet moisture-free during runs by wearing wicking socks instead of cotton ones. Do not forcefully remove the blackened toe nail and let it fall out on its own so that it will be a painless and fuss-free process.
2. Itchy over here, there and everywhere
Image credit: Mayoclinic
First, identify what kind of itch you are experiencing:
(a) Itchy legs: Sometimes you end up running and scratching at the same time because of an intolerable and unidentifiable itch around your legs. This is usually experienced by people with lower fitness levels. Fit runners have capillaries that remain open to allow maximum blood to flow during exercise, where millions of capillaries and arteries in muscles expand quickly in need of more blood. In contrast, the capillaries of inactive runners collapse, resulting in safe but little blood passage. As a result, the brain receives nerve impulses from nearby receptors and translates the expansion sensation as an itch.
Solution: Don’t stop running and run more! Increasing your fitness will help reduce the itch. Alternatively, if you have dry skin, try to apply moisturizers after bath or shower and avoid using laundry detergent with perfume or dyes on your running outfit. This reduces skin allergies and itch.
(b) Rashes of Hives
If the itching is accompanied by a rash, you might be experiencing exercise-induced anaphylaxis(EIA) or Cholinergic Urticaria.
In addition to skin rash, EIA comes with breathing difficulties, light-headedness, stomach upset or nausea. It usually requires an additional trigger factor besides running to result in a full-blown EIA such as nuts, seafood, cold weather or alcohol.
As for Cholinergic Urticaria, besides itching, there will be formation of small hives and swelling of skin. This is caused by rising body temperature during workout, especially in hot weathers.
Solution for EIA: Stop exercising immediately! Consult a medical practitioner and he/she will most likely administer an injection to stop the symptoms
Solution for CU: Avoid workouts on hot and humid days, reduce workout intensity and stop when you see the initial symptoms of hives formation. Consult a medical practitioner if the symptoms persist or worsen after stopping.
3. Men: The 2 Bloody spots
Image credit: Buzzfeed
Do not get alarmed if you see 2 blood stained spots on a man’s (usually) race tee after a hot race day. Nipple Chaffing is basically a painful skin irritation caused by long periods of friction between the nipple and clothing. This sensitive area will tear and bleed when rubbed beyond its protection layer. Women seldom experience such chaffing as they wear tight-fitted sports bras for runs.
Solution: Men who should avoid wearing loose-fitting shirts during exercise and should wear synthetic fabric clothing instead of cotton. A recommended tip is to use waterproof bandage and stick it over the sensitive areas before exercise to protect it against the cloth. Applying petroleum jelly such as Vaseline or anti-chafing balm can help reduce friction. Some runners wear a tight inner layer before wearing their race tee as well.
4. Women: Time of the month
Image credit: enkivillage.com
Period. The time of the month that makes women feel emotional, exhausted, bloated and a whole list of other menstrual symptoms due to the change in hormone levels of the menstrual cycle. However, this should not stop any women from running a race or training for one! While some suffer from severe menstrual cramps or other conditions that render one to be stuck in bed the entire day, a slow jog or breath of fresh air will not worsen your situation.
Solution: In actual fact, menstruation have little impact on your running and can actually help you get over the associated PMS! If you know that your race day falls within your menstruating period, try to run with it before the race to know how your body can adapt to it. Tampons are more useful than pads during an actual race for better support and comfort.
5. Passing out gas while running
Image credit: media.salon.com
You do not have to admit it but there is definitely some point during your running journey when you let out gas while running and hoped that no one discovered the true culprit.
Solution: Eating foods that are fiber-rich and sugary such are beans, bran and vegetables a few hours before your run can lead to gas output during your run. Different people’s digestive system react to the same type of foods differently. Hence, it is up to your own discretion as to when to enjoy those foods mentioned above.
Another tip is to eat slower. When you eat or drink, air is being swallowed at the same time. By slowing down the process, you gulp down lesser air in your body and naturally pass out lesser gas.
As members of the running community, sharing is caring. So do share these helpful tips to your running buddies and prevent yourselves from experiencing these not-so-problematic problems and run happy and embarrassment-free!
Getting started on running is tough; Putting a halt to your regular training sessions for rest and recovery is even tougher. Many runners make the mistake of training way too hard and frequent, in the hope of improving their performance within the shortest time possible, while facing the risks of sustaining overuse injuries and other unexpected problems.
Alberto Salazar and Mo Farah (Image credit: athleticsweekly.com)
“You need a recovery day after a hard day. No exceptions.” Alberto Salazar (coach of Mo Farah) emphasized in a featured article the importance of making recovery days a necessity in any training regime, including that of the multiple Olympic long and mid-distance world champion, record holder and UK’s finest distance runner.
Types of Rest: Short-term and Long-term
Short-term rest is more immediate, such as hours in between workouts and is also known as active recovery. In contrast, long-term rest comes in the form of rest days in a workout schedule and is extremely common in regimes for those who have pre-existing injuries or other conditions, as well as post-marathon or ironman recovery.
Rest and recovery before and after race forces you to run lesser in terms of intensity and frequency, in return for a faster, race-ready and efficient performance. Here’s why:
Restores Glycogen Levels
Glycogen is the primary fuel that your body uses in any physical activity for energy production in your muscles. As ironic as it sounds, muscle tissues need to be broken down first, in order to build stronger muscles for countering the increased intensity and damage sustained from your workout. Without sufficient allowance for rest and recovery, these muscle tissues are unable to repair and renew due to the lack of glycogen storage.
As such, after a workout or race, you should restore your glycogen levels by first reducing the intensity level of any workout and then eat carbohydrate and protein-rich foods for efficient absorption. Your muscles are like sponges after a workout and will absorb almost anything fed to them. Only when these levels are restored back to normal level should you start training hard again.
Prevent Overuse Injuries and Burnout
Image credit: dmpfitness.com
Overuse injuries occur due to repetitive submaximal loading of the musculoskeletal system when rest is not adequate to allow for structural adaptation to take place. Burnout is part of a spectrum of conditions that includes overreaching and overtraining. When injury or burnout occurs, you will want to seek treatment and rehabilitation from a qualified athletic personal trainer to ensure a correct diagnosis and a full recovery is made. Many athletes, especially young athletes who are at their peak of fitness and form, are guilty of training without resting because they feel no pain, exhaustion or are able to tolerate the effects of overtraining. However, chronic stress on tendons, muscles and tissue can lead to severe consequences that might not surface in a matter of weeks but strikes when the threshold is exceeded.
In the process of rest and recovery, your tissue, muscles, tendons, bone and cartilage are repairing, renewing and rebuilding. It is highly recommended for competitive runners to proceed with short-term rests and do active recovery sports such as low-intensity cycling and cross-training activities like swimming and yoga. This enables them to take a break from using the same set of muscles and yet remain physically active and race-ready.
Boost Immune System and Wellness
Image credit: appletozebra.com
Training with all your might with zero rest will definitely take a toll on your immune system and energy levels. You may not feel the effects immediately but once you do, it will be annoying issues such as insomnia, loss of appetite and falling sick easily and low work efficiency. Runners who run on recreational basis can also suffer from the lack of rest and recovery due to other lifestyle habits such as stress over work, chores and bad sleeping habits.
Regardless of your training intensity, rest and recovery is needed in your everyday life. Resting periods and recovery activities are flexible and can be customized to your needs. If you run on an occasional basis but lead a hectic life, your long-term recovery periods could be shorter and active recovery periods longer as compared to regular runners.
Keeps You Mentally Strong
Image credit: drdavidgeier.com
You become a faster, better and more efficient runner due to regular and increased intensity of training and your results and progress seem promising for breaking another PB in the upcoming races. However, there comes to a point in your training where you find your performance remaining stagnant, get frustrated easily and lose patience in the lack of progress. Often, such athletes end up pushing themselves beyond their body’s acceptable limits as they are unable to manage disappointment and competition stress.
By taking a break from training, your mind sets free from the countless expectations, targets and stress you and your coach have set. When your body is in a relaxed state, your mind can focus and concentrate better and regain the confidence you need. It may be a stroll down the beach, park, spending time with your family and friends, or simply writing a diary and reading books. All these little things can loosen your mind, manage competition stress and turn you into mentally and physically strong athlete.
The road to achieving success in sports is tougher than running the race itself. It comes with many days and years of trial and error, ups and downs. At the end of the day, you control your body and run the race on your own. Therefore, it is always up to your own responsibility and choice to decide how much is enough and when to go all out. Always remember to take time to rest, recover and re-charge!
As runners, we simply love the feeling of running free, light and easy without any burden or worries on our minds. However in reality, we might encounter times when we need to utilize various public amenities to complete our run. For instance, answering an unexpected nature’s call, catering to emergency or special needs of our body and travelling to the running route itself. As such, to make the best out of your run, you should keep a look out for these facilities while planning your route, even if you do not intend to use them because you will never know when these can be your lifesaver!
Toilets
Image credit: sinhiapmui.com.sg
Nothing ruins your run like a sudden tummy-ache or an uncontrollable bladder. Most runners make sure that their running route includes at least one washroom facility just in case. Race event organizers are aware of its importance and do allocate a substantial sum of budget for mobile toilets during race day and for some, even place a cubicle or two along running routes.
Water points
Image credit: 123RF
In Singapore, tap water is safe for direct consumption so it is extremely convenient for runners to head to any available water source to drink up, hydrate and carry on with their run. Water coolers are readily found at many sports centres and schools.
For trail runners, water points can be difficult to find along the route where there are no signs of infrastructure, traffic or human activity. As such, you should always ensure that there is a water point located mid-point or the end of the trail such that you have sufficient water and ions in your body to continue running.
Shower facilities
Runners who run early in the morning before work would find this facility extremely useful and convenient as it saves them time to head back home for a bath or change of clothes. Shower facilities can be found at gyms, swimming pools, sports centres and some parks. These parks include Pasir Ris parks, MacRitchie Reservoir and Southern Ridges. Non-public showers generally require an entry charge or membership to use the showering facilities. Hopefully Singapore introduces more public showers free for public usage!
Lockers
Image credit: Discoverdesign.com
Lockers are not found at random public places in Singapore but most areas that conduct sports activities have locker rental services for public usage. Places such as MacRitchie Reservoir and Southern Ridges have such lockers that charge users on an hourly basis. This allows runners to deposit their belongings and run without carrying too much items with them.
Transport
Image credit: onsingapore.com
Thanks to the well-developed and interconnected transport routes in Singapore, most places are accessible via various modes of public transport; MRTs, LRTs, buses and taxis. Some running routes such as MacRitchie Reservoir and East Coast Park are more accessible via buses, while routes such as Southern Ridges are located within walking distances from MRT stations.
As for runners who are driving to these running places, finding strategic locations to park your vehicle is important as well. Your vehicle also doubles up as a make-shift changing room and baggage deposit storage too!
Convenience Stores, Food and beverage kiosks
Image credit: 123RF
Operating 24/7 for most, convenience stores and snack kiosks are found in almost every street in Singapore. From petrol kiosks, shopping malls, campuses to community centres, convenience stores and food kiosks are lifesavers for runners because they provide goods and services that can cater to runners’ needs.
If you need some running fuel, emergency band-aid, cash withdrawal or even a shelter from the rain as a last resort, the convenience store becomes your all-in-one running resource!
First Aid/ Medical centres
Image credit: 123RF
For runners with special medical needs or conditions, it is always safer to ensure that a medical centre is located along your running route should you experience any discomfort or related symptoms. It is also advisable to run with several running buddies to make sure that you have someone else to take care of you or send you to the nearest clinic to seek proper medical treatment.
Fitness corners
Image credit: visitorsg.wordpress.com
Fitness corners like those above can be seen located beneath many public housing estates and condominiums in Singapore. They double up as public gyms with simple workout tools such as pull-up bars, parallel bars and sit-up boards. Runners can do their strength workouts after runs that target their core and lower body, or even do some yoga and pilates at these rubberized floors!
Are there any other places or things that you look out for during your run? Share with us and see if other runners look out for those too!
Running can be for health, fitness, beauty, passion and more but do you actually enjoy the process? Some perceive it as a therapeutic process while some find it boring and are unmotivated. Yes, running is a solo sport most of the time and can prove challenging to complete it with joy for some, but it does not have to be so. Here are 5 ways for you to start your happy running journey!
1. One Step At A Time
Set a goal for yourself and give yourself a window period to hit the target. Not everybody starts off as a fast runner, but with training and determination you can become the runner you wish to become. Always be proud of your personal bests and keep a record for each running session to track your progress over time. Every little step counts and before you know it, you are already on your way becoming a better and more confident runner.
Image credit: 123RF
2. Make Time For A Run
Wake up an hour earlier to run before you head to work or school. Morning runs are the best because of the pleasant cooling temperatures before the sun rises highest in mid-day. Running in the morning can even energise and give you the necessary boost to tackle the challenges you are going to face throughout the day. According to Lisa Reichmann, a Maryland-based running coach, “People who start to run early in the morning get hooked on that feeling of having accomplished so much before others are even awake, as well as the extra energy they get from that morning rush of endorphins.” Start by running in the morning a few times a week for 3-4 weeks and cultivating this into a habit. Need tips to get started as a morning riser? Get some helpful tips here.
3. Create a Running Music Playlist
Image credit: 123RF
Not only can a running playlist help kill your boredom and keep you motivated during running, it can help to improve your striding. Coaching evidence suggests that with training, you can improve your running performance by developing the ability to maintain a faster stride rate. A faster stride rate allows you to take lighter and faster steps, minimising the impact on landing and thus reducing injury risks. You may start by creating your own playlist to match your steps with the tempo and increase the cadence over multiple training sessions.
4. Join a Running Club
Being part of a running group is a great way to meet and build camaraderie with like-minded enthusiasts and even experienced runners. You get to share running tips, race day experiences, and even encourage and motivate each other to do better. They are also the perfect people for you to share your running accomplishments with, because they are the ones who have experienced and understand the same hard work you have been through.
5. Have Fun!
There is much more to running than just running. Go participate in races or try trail running; challenge yourself and see what you can accomplish. You may also incorporate cross-training into your training routine to improve your cardio, strengthen your muscles, or help speed your recovery. These can add an exciting twist to your routine while benefiting your running. You may also get creative and create your very own GPS Running Art.
Image credit: Apartmenttherapy.com
Most importantly, give yourself a reason for running. It can be to lose weight, to stay healthy, or simply because you love the adrenaline you get from running a race. Start one step at a time and keep your running journey a meaningful and fun one to stay as a happy runner! JustRunLah!
Similar to Yoga, Pilates also challenges a person’s flexibility, balance, core fitness and strength; all of which are valuable to a runner. Below are some benefits to convince yourself to start trying out Pilates:
1. Run longer and faster
Pilates helps to develop a strong core by supporting and strengthening the muscles of the torso, hips shoulders and pelvis. These can eventually lead to a huge positive difference in posture, technique, balance and stability. A stabilised musculature and strong sciatic area is essential for running uphill and downhill efficiently. With the correct Pilates exercise, one can strengthen the underused muscles of legs and supporting hip muscles. This corrects muscle imbalances and therefore makes the legs stronger and able to handle more exertion. While enhancing concentration through focused breathing, Pilates exercises also expand the diaphragm, increasing oxygenation and stamina. (Source: Balanced Body)
Image credit: Intheloop.com.sg
2. Prevent Injuries
Running is a great way to keep in great cardiovascular shape but it may cause body asymmetries as certain body muscles become overused while some are underused. As a result, some people may experience common problems such as lower back pain, hip bursitis or even anterior knee problems.
Pilates exercises allow one to focus on proper movement with better kinesthetic awareness. With proper posture and efficient movement during running, runners can expect less chance of injury and also decrease fatigue because of less strain on the body.
Image credit: worldrunning.com
3. Aid in Recovery
According to experts, Pilates is effective in injury rehabilitation settings as it can provide athletes with a challenging workout without impact or excessive weight bearing.
Pilates can be an excellent training modality during active recovery, which is the period of muscle regeneration after a strenuous phase of competition or activity. It helps by gently working through movement patterns that allow the muscles and joint structures to achieve their ideal functional positions and sport-specific skills. In fact, Pilates has become a popular option for physical therapists to use as a form of rehabilitation. (Source: Advanced Healthcare Network)
While Pilates has many potential benefits for runners, it is necessary to note that not all Pilates movements promote the right movements for runners. It is important to practice the right Pilates exercises that allow one to integrate movement of the legs with movement of the core. All in all, Pilates focuses on achieving optimal posture during functional movements, and runners should definitely give Pilates a try!
Ask any runner to recommend you the best time of the day to run and most would say the early morning, especially when the sun has not fully risen. Between early hours of 6am to 7am in Singapore, runners have already been spotted warming up for their runs along many running routes, including the popular MacRitchie Reservoir, East Coast Park, Bishan-Ang Mo Kio Park, Southern Ridges and so on.
Waking up super early for once or twice is not a problem for many. However, to do so in a disciplined and regular manner such that it becomes a routine and way of life is challenging, especially to those who succumb to the temptation of hitting the snooze button and heading back to sleep or simply stop the alarm and procrastinate. Here are 5 tips for you on becoming a morning runner and start off your morning fresh and fab!
Image credit: Healthtap.com
1. Sleep early and well
Runners know that sleep is one of the major factors that will affect your run – A lack of sufficient, quality sleep will most likely result in a disappointing workout session due to physical and mental lethargy, low motivation and low efficiency of muscles. Despite having this knowledge, we still end up staying awake during wee hours either due to work, personal commitments or are simply distracted by random things around us that take up our precious sleeping time.
As such, you would not want to be the kind of runner who wakes up sleep deprived, feeling all groggy and dragging your feet to the running route and end up forcing a run, regretting not turning in earlier the previous night. It is not easy to switch to a morning riser for sure and runners should adjust their sleeping and waking up times gradually such that it is comfortable for your bodies to adapt to and hopefully maintain at the optimal 6-8 hours of sleep.
Image credit: Shemazing
2. Prep and pack the night before
Do you experience the morning rush and delay of choosing your workout outfit, running gadgets to bring and thinking of what you have left out? By the time you step out of the house, the cooling morning temperature is starting to get humid and hot, traffic and smog gets heavier and you end up with a not-so-satisfied run due to all these uncontrollable factors.
Many runners find it easier to sleep well, wake up and head out on time smoothly by laying out their running gears the night before they sleep. This gets rid of the pre-run anxiety of forgetting something and you can save precious time in the morning without fumbling over your wardrobe and fitness stash.
Image credit: Helpful.com
3. Good ol’ morning calls and staggered alarms
Training with running buddies? Make them into your morning call buddies as well and ensure that everyone is awake and leaves home on time. It might surprise you that your friend’s voice and phone’s ringtone serve as better alarms than your typical clocks!
If you are running alone and becoming a beginner morning runner, set multiple alarms for a start that has buffer time of perhaps 2-5 minutes in-between each alarm prior to your ideal waking up time. The buffer time allows you to wake up gradually while taking short rests in-between each alarm and finally get off bed at the last alarm. Even if you have missed the first, there are still a few more and a last alert to ensure that you are punctual for your intended early run.
Image credit: videohive.net
4. Visualize before sleep
Many morning runners share one thing in common – they visualize how their morning is going to be like, before they head to sleep. Having a general idea of what you will do at different times of the morning will allow you to organise your thoughts and gets you going as soon as you get up.
You can jot the sequence of events for the following morning on a note, in your reminder apps or just a mental memory. These simple actions go a long way and will definitely make your morning chores much more organised and efficient. Over time, if you are able to complete your morning rituals in shorter times, you can even allow yourself to wake up at later timings and get more sleep while still being able to head out on time!
Image credit: Fitnessrepublic.com
5. Self-motivation
If you are never a morning person, waking up in early hours in itself is already a hurdle to cross; defying your sleeping pattern plus including a workout session will only make it even harder for you to adapt. However, that being said, it is definitely possible to change your lifestyle habits by having some motivation and encouragement from your running buddies and most importantly, yourself.
The most your buddies can do for you is to give you multiple morning calls or even to personally head down to your home and drag you out of bed. Beyond that, the only way to help yourself and show appreciation for your buddies’ efforts is to simply turn up and go for the run. Nothing is more disappointing than to let your buddies see you give up and pull out of this bonding activity they treasure so much.
Therefore, be it placing 5 alarm clocks in your room, pasting motivational slogans around your bed, or even using food or treats as rewards for waking up early, only you can change your lifestyle habit for good.
In conclusion, waking up early to run is a choice, a commitment and a possibly a challenge. So the next time you hit the snooze button, think about the feeling of freedom, adrenaline and satisfying feeling after a run and Just Run Lah!
A week after my first ever fun run, The 5km Justice League Run, I have now set my next target, my next miles stone. I have signed up for the 10km at the Standard Chartered Singapore marathon.
The Justice League run was good fun, and I am very pleased with my time. My official time was 30mins 19seconds. My new P.B. Proof that hard work, and training pays off.
The run was quite congested. Cosplayers role playing everywhere, groups taking selfies, family’s enjoying the atmosphere – all good fun. But maybe without these distractions, I could of been faster. Or maybe cause these distraction I achieved a good time as they helped to pace myself and not over run and burn out too early. Either way, I am very happy with my run.
and now my target is 10km is 60mins, and I have approx 12 weeks to train.
The Run & Raisin’ is an annual charity run and carnival organised by TOUCH Young Arrows (TYA) since 2011 and they aim to raise $300,000 to benefit needy children and families under the care TYA. Also, they aim to increase public awareness of TYA’s work in the community, as well as promote family bonding and a healthy lifestyle.
I have always wanted to participate in a charity run because you get to help to contribute both money (entry fees, carnival coupons) and effort (running the race) at the same time!
Race day: Perfect weather, friendly runners and adorable volunteers
The 7am flag-off was done on-time and smoothly, and most importantly, there was no scorching sun or heat! The Guest Of Honour also joined in for the 10km competitive run and that was super sporting of him as well.
Awesome effort by these runners!
These runners attracted a lot of attention along the way with their adorable costumes and their effort to run in these bulky and uncomfortable attire in the name of charity deserves a thousand thumbs up! Their presence instantly brightened the entire atmosphere of the race.
Another interesting observation I made from this run is that the participants are generally much more friendlier than other races I’ve been to. I came across a few who held out their hands for a Hi-Five and shouts of “Jiayou”, “Come on!” from participants crossing paths with me. To have such encouraging and friendly runners in a competitive race is really rare and I highly recommend runners in races to do that more often!
Race route: Multiple running surface, helpful volunteers and needs more distance markers
The 10km race route starts from the Silver Gardens of Gardens By the Bay and leads up to the Marina Barrage, towards and under Benjamin Sheares Bridge and then a U-turn at the Tanjong Rhu Park connector. The route after the Sheares Bridge was unique as we had to run across a sandy path, and then after the U-turn, we had to cross the same path but ran on grass to give way to on-coming runners. The different running surface was a fresh addition to the typical pavement/tarmac road races in Singapore.
Cones were placed throughout the beautiful route but I experienced some problems of on-coming participants crossing over to our paths at the area after the Sheares bridge. There were many cyclists and park users this Saturday morning as well so we had to be alert and careful. Thankfully there were sufficient and well-trained volunteers, mainly youths, who were allocated at many points throughout the race route. Most of them cheered us on and some went the extra mile to place speakers and played music to motivate runners. Drink stations were well positioned and enthusiastic volunteers were standing in rows, holding out cups of water for all runners.
One suggestion I would give is to include more distance markers along the route because there were many turns throughout and it will provide additional motivational boost for runners too.
Support from my friend!
Fun at the carnival with friends!
The post-race carnival was fun-filled where participants and the public can enjoy games, food and nice music! And many runners went around taking photos with the picturesque backdrop of the Supertrees, flora and fauna of Gardens by the bay. Kids from TYA also put on a great performance and the audience were super supportive as well. I had a great time with my fellow running buddies and friends!
Reflections
Kids of TYA
One very important lesson I learnt today- always tie laces properly. I made the mistake of heading to the starting pen without checking on my shoe laces and ended up running with a dangling shoe lace for 1km and stopping at one point to tie them up. Trivial things like these can interfere with your run in ways you would never have predicted and it is always good to check and double check.
On a lighter note, I managed to achieve a new PB today thanks to the favorable weather, fun race route and the happy mood I had while running today! Overall, Run N Raisin’ 2015 was very well-organised and I believe everyone headed home with high spirits, having done something for charity and taking another step towards a healthy lifestyle. Congratulations to all finishers and winners of Run N Raisin’ 2015!
Out of the 6 World Marathon Majors, Tokyo Marathon is the only race to start as a massive race from its first race. Taking place on 28 February 2016 Sunday, the upcoming Tokyo Marathon 2016 will be its 10th anniversary running and has expanded its race scale to 36,500 for this special milestone.
Image credit: Tokyo Marathon
A Race That Promotes Unity
This year’s new logo reflects the race theme “The Day We Unite”, symbolising the image of the vast and rich range of stories that merge on the grand stage of the Tokyo Marathon, where runners, volunteers and spectators unite. Donations from the Tokyo Marathon Charity Program also go to respective charitable activities according to the concept of “Tsunagu,” building connection.
There will be two race distances to choose from: Full Marathon (Men, Women, Wheelchair Men, Wheelchair Women) and 10km (Men and Women for Junior & Youth, Visually Impaired, Intellectually Challenged, Organ Transplant Recipients and Wheelchair categories)
The Race Course
Image credit: Tokyo Marathon Foundation Facebook
Marathon runners will get to pass by a few places of interests around Tokyo with this route: Tokyo Metropolitan Government Building — Iidabashi — Imperial Palace — Hibiya — Shinagawa — Ginza — Nihonbashi — Asakusa Kaminari-mon — Tsukiji — Toyosu — Tokyo Big Sight.
The route for 10km race category focuses more on central Tokyo: Tokyo Metropolitan Government Building — Iidabashi — Imperial Palace — Hibiya Park. Check out the detailed race map here.
Tokyo’s climate
The end of winter with average 7°C temperature makes it a slightly chilly temperature for runners. The weather is usually sunny and dry but with relatively short days. As it is still during winter season, the sunsets are early at around 5:30pm. Be prepared for temperatures as low as 2°C during night time!
3 Recommended running routes in Tokyo
Image credit: Travellingcam.wordpress.com
1. Meguro River
One of the most beautiful places in Tokyo, Meguro River runs not far from Yamanote Line stations Meguro, Gotanda and Osaki. The best time to visit this running route would be during March and April when the cherry blossoms are on full bloom.
The Akasaka Palace is a convenient running place for people staying near downtown Tokyo. The 3.3km running course goes around theAkasaka Palaceand includes a couple of challenging hills.
Image credit: scottshaw.org
3. Arakawa River
The Arakawa River is a great place to run and cycle. There is a running course that goes all along the river and has clear kilometer markers every 1km up to 35km mark. This is perfect for runners to evaluate the distance covered during each training session.
With its beautiful sceneries and clean city environments, Tokyo makes a great place for runners to visit while immersing in the city’s rich culture.
Get the latest updates by following Tokyo Marathon Foundation on their official site.
It is the time of the year when the seasonal smoke haze from Sumartra spreads to our island air due to changes in wind conditions. As of yesterday (3 September 2015), the National Environment Agency released a haze situation update stating that the air quality is in the Moderate range, of PSI readings ranging from 51-100. A good air quality PSI reading should fall between 0-50.
While it is still safe to head outdoors and resume your physical activities, there are just some information and tips you want to take note of to prevent the haze from ruining your perfect day out!
The Singapore skyline at 4.30pm on Sept 3, 2015 when the 3-hour PSI was 94. (Image credit: The Straits Times)
How it affects you
With a high moderate to low unhealthy air quality, the health effects vary from person to person, depending on their health status and length of exposure outdoors.
People with existing respiratory conditions, allergy to dust or smog particles, chronic lung or heart disease might experience some discomfort at the current state of air quality. The elderly, children and pregnant women should also avoid prolonged or strenuous outdoor physical activities and head for regular medical checkups.
Runners and outdoor activists should also be alert and wary of the haze conditions before deciding to head out for long periods of sports and physical activities. Some runners might experience common and mild symptoms of irritated eyes, skin and nose, dry and inflamed throat or even occasional breathing difficulties despite being a healthy person.
As such, let us arm ourselves with the following basic tips to run free and happy!
Image credit: 123RF
Tips for runners:
Check before you go
PSI Readings over the last 24 hours in Singapore can be accessed via NEA website, the haze microsite. Users can also follow NEA on the official NEA Facebook page and NEA Twitter (@NEAsg), or download the myENV app. The PSI for North, South, East and West of Singapore will be reflected, as well as the general trend of the haze condition throughout the day.
According to the readings the past few days, the PSI readings are most favourable in the mornings (6am) to midday and worsen as night time approaches (approximately 8pm onwards). With these useful information, you can plan where and when to run in Singapore with lesser haze and have an enjoyable run.
Stay hydrated inside out
During the haze season, you would notice that your skin, throat and eyes might show signs of irritation. Troubled and dry skin are caused by the pollutants in the air that can clog your pores and lead to itchiness, flaking and dryness. The haze also traps UV rays in the atmosphere, intensifying the effects of UV rays. As such, do remember to hydrate regularly by drinking sufficient amounts of water, apply skin moisturizers if required and include more succulent or water-rich foods in your diet such as apples and tofu.
For heaty symptoms or throat irritation, home remedies such as honey lemon, lozenges, anti-inflammatory foods like whole grains, nuts and fish can ease the discomfort.
Image credit: 123RF
Protect your eyes
If you have dry eyes, bring along some eye drops with you when heading out so that you can moisturize and wet your eyes on the go. Those who are wearing contact lenses, it is also recommended that you practice proper hygiene when cleaning the lenses and avoid contamination of wash solution.
In addition, you can consider the option of purchasing a pair of sports sunglasses to reduce the amount of exposure to dust and pollutants that might result in itchy and sore eyes. These glasses have polarized lenses which can provide UV ray protection for your eyes as well.
Indoor and cross-training
In times like these, our treadmills become our best friends because they seem to offer the next best alternative for runners where they can still continue with their trainings, minus the haze and unfortunately the fun as well.
Moreover, runners can head for cross-training activities that offer the same level of intensity as running such as spinning classes, yoga, zumba or even swimming. To find out where is the nearest and most ideal indoor sports facilities, gyms and fitness events, use our gym listing and fitness events calendar!
Let us combat the haze situation and continue running to our heart’s content!
What makes you sign up for a race? Is it for the exciting race concept and route or attractive runners’ entitlements? To achieve personal fitness goals or a new milestone in life? Or could it be running for a meaningful cause for others? No matter who, what or why, we were all born to run.
Running for others:
– For Social groups and community
Image credit: Commando Challenge
Many races in Singapore have team or group categories where participants can compete and represent their companies, schools and running community. This adds more excitement and variety to such races and encourage runners to put their teamwork to the test.
Some races require runners to run as a group together while some races compile and tabulate the total timing taken by the members to complete the race. An upcoming team challenge race to look forward to next month would be the Commando Challenge 2015!
– For Charities
Image credit: Singtel & Singapore Cancer Society Race Against Cancer
It may come as a surprise to you that not everyone in the race are running for themselves or people whom they are directly associated with. Some runners are actually charity athletes who race for non-profit organisations with the goal to increase awareness about their cause, raise funds to help to needy and inspire others to join their movement. Strangers whom you have never crossed path with in life could be the ones benefiting from your contribution and who knows, your effort might have changed their lives!
By signing up for race events such as Race Against Cancer 2015, race entry fees and other forms of donation will be used as funds for cancer treatment subsidies, welfare assistance, cancer rehabilitation, hospice care, free cancer screenings, research and public education initiatives. Read about the inspiring stories of runners who will be running for a cause against cancer this year here.
Running for self:
– For personal goals
Image credit: 123RF
When you decide to go for a race as an individual runner, it is mainly about proving to yourself of your capabilities, testing out the results of your training or even to strike an item off your bucketlist. Some runners race with the goal of attaining a new PB, a new record or simply to enjoy the adrenaline rush of running as their favourite hobby.
Have you made running goals at the start of the year? And if so, it is probably time to check on the progress of these resolutions and test it out on your upcoming race!
– For travel and exploration
Image credit: 123RF
Race travelling or travel-to-race is an increasingly popular trend globally where runners fly from one country to another to participate in unique marathons that offer a whole new travel and race experience never-before-seen in their home country. Read about why you should get moving and start to hop on a flight to your next global race here!
Every race and country has its unique features and culture. By running to travel, you get to interact and meet runners from all walks of life, background and abilities, as well as getting out of your own comfort zone.
Be it running for others or for self, there is simply no reason why we should ever stop running!
The 20th Standard Chartered Hong Kong Marathon 2016 will be taking place on 17 January 2016 (Sunday). The Hong Kong Marathon has been sponsored by Standard Chartered since its humble beginnings in 1997 and has attracted up to 73,000 participants for the recent 2015 edition.
Image credit: HK Marathon
Running in Hong Kong
While Hong Kong is known to have a humid climate similar to Singapore, it is much cloudier and drier in January, temperatures may also fall below 10°C in urban areas. The cooler and drier climate makes it the best time to run in Hong Kong. However, their urban areas are prone to steep slopes and this may pose a challenge to some.
Image credit: Standard Chartered HK Marathon
Be healthy and green by joining SCHKM 2016
The Standard Chartered Hong Kong Marathon has been promoting the importance of living a healthy lifestyle. Since 2011, it has given its full support to the Take a “Brake” Low Carbon Action campaign, calling on all participants and the public to avoid driving on Marathon Day. Everyone is encouraged to use Hong Kong’s renowned public transport system, run, walk, or ride your bike and contribute to a greener marathon. So do participate in this race to support the green movement!
Race, eat and shop in Hong Kong
Image credit: Sneakers-street.hk
Hong Kong is a haven for shopaholics and foodies.
While you are in Hong Kong for the Standard Chartered Marathon, we recommend you to head over to Fa Yuen Street and bask yourself in the massive congregation of sports shoes and sportswear shops. More commonly known as Sneakers Street for its literal meaning, the shops boast of relatively lower-priced deals and even latest designs and limited edition releases.
Image credit: nclurbandesign.org
With one of the highest per-capita concentrations of cafes and restaurants in the world, it is easy for anyone to find yummy food in Hong Kong. You may have an authentic traditional dimsum treat at Hong Kong’s famous tea houses or a simple local brunch at a cafe to reward yourself for having completed a run.
The Standard Chartered Hong Kong Marathon is celebrating its 20th anniversary this year. Will there be new highlights and special interesting features during this upcoming marathon? We are excited to find out too!
Book your this overseas race with JRL and Flight Centre Active Travel!
Whether you are counting down to the largest and highly-anticipated race of the year in Singapore, The Standard Chartered Marathon Singapore 2015, or another race worldwide, 3 months is neither too late nor too early to make some changes or try out new things in preparation for your marathon run.
A full marathon is 42.195 kilometres – a distance that requires more than just pure grit and determination. Proper care of your physicial body and well-being is crucial in ensuring that you get the best marathon experience ever. Here are 6 basic dos and don’ts to help you in your marathon preparation and ignite your excitement!
Image credit: Runnersfeed.com
Do: Something other than running; Cross training
Going for a run at the parks, roads and tracks daily might improve your stamina, speed and ensure consistency of your progress. However, if you are seeking alternative ways to add variety, challenges and strength-building into your training regimes, cross-training is the perfect solution for you!
Cross-training involves combining sport activities from various disciplines besides the one that you are training for. In your case, any other aerobic sport besides running can be a viable choice for your cross-training. Popular sports for runners include cycling, swimming, martial arts and yoga. They engage complementary muscle groups that you seldom use, while fulfilling the cardio aspect of running at the same time. As a result, these sports improve your fitness, aid recovery and help you workout while staying injury-free. Click here for an up-to-date calendar of fitness and sports events in Singapore.
Don’t: Participate in high-risk activities
If you are a daredevil who loves taking part in dangerous, risky physical activities where injuries are easily sustained, 3 months might not be enough for you to recover from the accumulated cuts and bruises from those stunts! The last thing a runner would want to experience is a DNF (did not finish) or backing out of a marathon which he had trained so hard for, as a result of unfortunate circumstances.
Extreme sports such as mountain biking, surfing, windsurfing, kiteboarding, skiing, snowboarding, paintballing, parachuting and parkour should be minimized or avoided during the 3 months.
Image credit: Huffington Post
Do: Regularly check on your existing injuries or health condition
Runners come from all backgrounds and have different medical or injury history; some had underwent surgery due to sports injury, accidents or are under medication due to health conditions. While it is not advisable for these group of runners to participate in a full marathon distance, their courage and determination to strike back and surpass their physical disadvantage is commendable and deserves respect.
As such, in order to complete the marathon safely and successfully, runners with pre-existing health and medical conditions should consult their respective medical specialists on a regular or monthly basis, even if there are no signs of relapse or worsening of symptoms. This gives you a peace of mind and ensure that you are great to go for a marathon as a true blue tough warrior!
Don’t: Ignore and be hardcore
Yes you might have a super high pain tolerance and higher-than-average level of determination. However, bear in mind that some injuries once incurred, can result in chronic conditions that cannot be easily recovered from or treated. Being safe and wary of your condition is not entirely the same as being overly paranoid over a trivial muscle ache or discomfort. After all, ‘better be safe than sorry’ always works.
Image credit: worldrunning.com
Do: Get into a healthy diet
In order to run efficiently and get the best out of your training, pairing a well-balanced diet with your workouts can be a great marathon booster. A marathoner’s diet should consist of mainly carbohydrates and protein, keeping out sugary and greasy foods. Carbohydrates are your energy source and they comprise of foods like pasta, potatoes and fruits like bananas; Proteins aid in muscle building and recovery, which are found in dairy products such as tofu, milk as well as red meat like beef. With proper nutrition and eating habits prior to a marathon, you can avoid situations of ‘hitting the wall’ and run like a champ!
Don’t: Carbo-load, extreme or crash-dieting
With the above information in mind, some runners however bring their diets to an extreme. Carbo-loading way too early or late can be counter-productive and it might not work for everyone because we all have different metabolism rate.
On the other end of the spectrum, we have runners who do not eat enough to make up for the depletion of energy and muscles. As a result of training for long periods, some runners have much higher calorie output than input, leading to loss of muscle mass and energy reserves. Therefore, it is advisable that runners should moderate their diet by eating necessary nutrients in moderation at regular times and quantity in order to get the best out of their marathon preparation.
Image credit: 123RF
Do: Go easy on easy days, go hard on hard days
When set an easy day, makes sure it is an easy one and same rule applies when you decide to go all out on hard days. Mentally prepare yourself and set your goals before every run – what you want to do, what you hope to achieve and how to improve on this training. Be flexible and modify your training regime from time to time and enhance your abilities. Half-hearted runs are better than no runs at all, but we know we can do better than that!
Don’t: Over-train or ignore completely
We have to keep in mind that a marathon is approximately 42km and for those who have zero experience in running any distance more than a half marathon or less, it is highly recommended that you start to increase your mileage on a weekly basis in order to be able to complete the full distance without over-exhaustion.
As for seasoned marathoners, training regularly is definitely great for speed and endurance throughout the marathon. However, over-training in terms of mileage or duration can be counter-productive although you might experience results of getting faster and steadier in short-term. By the time you reach marathon date, symptoms from accumulated fatigue or wear and tear might affect your performance on race day and that is definitely not what you want after working so hard for the marathon.
Image credit: Gear Patrol
Do: Improve and upgrade your running gears
Three months prior to a marathon race is not too bad a timing to upgrade your running gears such as apparel, compression, gadgets and shoes. Try to find products that provide compatible and similar functions or effect as your worn out gears and get them seasoned during your trainings. You can get running and sports equipment at great prices on JustShopLah.com.
Don’t: Experiment on entirely new running gears
Three months might seem like a long time, however, adapting to new running gears would inevitably cause your body to change the way it moves in order to counter any discomfort. If you ever want to try an entirely new gear, seek advice from experienced athletes, coaches or merchandisers who can recommend you products that best fit both your needs and proficiency.
Image credit: 123RF
Do: Find ways to motivate yourself!
The journey to race day is definitely not an easy one- some days you get really good runs and some days you just feel that you made a wasted run with a bad timing. Marathoners have been there, done that. So what you can do in these few months is to really help yourself to get into the mood of celebrating the freedom to run!
From running with your running buddies, friends and family, to keeping a running diary or journal to reflect on your daily progress, these small actions can inject some runspiration in your training!
Don’t: Overly dependent on ‘distractions’
Indeed, training for a 42km race can be boring and ‘distractions’ such as running with music, fancy gadgets, apps and running buddies can help you get over the distance. However, covering the distance is not everything; quality of your run matters. If you constantly rely on running with ‘distractions’ instead of focusing on your techniques, possible running issues and coming up with solutions to improve, your performance might plateau and not progress.
Also, race day might not always have those ideal ‘distractions’ in place – your buddies might not be running side by side to pace you, your music device might malfunction and etc. As such, use these ‘distractions’ wisely and try running ‘naked’ and ‘natural’ for once to experience the true rush of adrenaline of running.
All the best in your marathon preparation and do JustRunLah!
