3 Months to Marathon: The Dos and the Don’ts

By

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September 2, 2015

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!

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.

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.

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.

Beachside running sunrise or sunset — 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.

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.

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!

OCC 3 Ten Run -The only 10km golf course run!

By

Team JustRunLah!

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September 1, 2015

Singapore’s first ever golf course run, OCC 3Ten Run, will be held on 19th December 2015 (Saturday) from 6.00 pm until 11.00 pm at one of Singapore’s premier golf courses, Orchid Country Club (OCC). ‘3’ refers to the three 9-hole golf courses and ‘Ten’ refers to the entire route distance of 10 km.

Race venue – An award-winning golf course

OCC is located in the lush greenery in Yishun since 1993 which boasts three 9-hole golf courses which are named Aranda, Vanda and Dendro respectively. This premier country club also has a driving range, holiday chalets, an international class bowling centre, supermarket, restaurants and a multi-functional social & recreational clubhouse, among others.

Race categories and entitlements

There are 2 main categories of competitive 10km that covers all the three golf courses and a 1 km family run for families & kids. Participants get to run on the buggy track and roughs that are overlooking the surrounding greenery and the waterways of Sungei Seletar Reservoir in the cool evening weather. Flood lights will be switched on for the night event to ensure clear visibility and safety of runners. Participants will also receive race packs worth more than S$100, including a race singlet and finisher medal!

Early Christmas celebration on race day

Besides running on the beautiful golf courses, there will be a Christmas-themed race village at OCC where runners and supporters will stand to enjoy an array of great promotion from the vendors. In addition attractive goodie bags including specially designed event run tees will also be given to runners.

What do your finisher tees actually mean?

By

Peter Tan

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September 1, 2015

As you participate and complete race after race, your collection of finisher t-shirts and medals just get more and more in terms of numbers and variety. Sometimes, we can’t help but reflect on each of their significance, recall the memories, sweat and blood that earned you the shirt you proudly wear for your workouts or daily life activities.

From your perspective, wearing a finisher tee is equivalent to expressing a statement, an identity or achievement. However, do you know what they actually signify in the eyes of others and race organisers? Let’s check it out…

Themed run, 5k, 10k, half marathon, themed run finisher tee

What you think it says: I am a proper runner who can complete distances longer than the IPPT/ 2.4km Fitness test!

What it REALLY says: I haven’t done a full marathon and I will conquer it soon. Time to increase my mileage for my trainings! Perhaps 21km is not my limit yet.

Full marathon finisher tee

What you think it says: I am the true-blue marathoner who is capable of running 42km and can probably travel from Changi to Jurong by foot!

What it REALLY says: I can conquer the weather and distance in Singapore but I have yet to race in other parts of the world where the running surface, climate and culture might be vastly different… Time to book a race-travel package to run the world! Also, I am still unsure if 42 km is my limit yet.

World Marathon Majors finisher tee

Berlin Marathon Finisher Tee (Image credit: BMW Berlin Marathon)

NYC Marathon (Image credit: New York Road Runners)

What you think it says: I am an elite marathoner who has taken part in the Tokyo/Boston/New York City/London/Berlin/Chicago Marathon!

What it REALLY says: I am super awesome at 42km and rule the roads in major cities around the world. But I have not set foot on distances more than 42km as well as the routes in the wild and adventurous!

Ultramarathon Finisher Tee

What you think it says: I can run distances from 50km up to even 100km, as far as my legs and running shoes can bring me! Trail, roads and any terrains, I can conquer them all!

What it REALLY says: Running is my life but swimming and cycling as well? We’ll have to seek advice from tri-athlete buddies!

Duathlon, Triathlon Finisher Tee

What you think it says: I have strong calfs and thighs and capable of swimming, running and cycling without taking much breaks in between. My endurance, strength and determination is awesome.

What it REALLY says: I can do all three sports well but have not done it the Ironman way yet!

Ironman Triathlon Finisher Tee

What you think it says: 3.86km swim, 180.25km cycling and 42.2km run within 17 hours = Ironman = Me

What it REALLY says: You’re quite the man/woman and the REAL DEAL. Mad respect and wear it proud.

DC Justice League Run Singapore 2015 Race Report

By

Team JustRunLah!

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August 30, 2015

Early this morning 30 August 2015 at 8am, Super Heroes from all over Singapore gathered on Sentosa Island with only one purpose – to see who is the Fastest Hero of The Year in the first ever DC Justice League Run Singapore 2015.

DC fans chose among the 5 heroes to race as in this exciting and power-packed event, namely Superman, Batman, Wonder Woman, Green Lantern and Flash. Race slots for this Super Hero themed event were snapped up quickly and the race pack included a running singlet or t-shirt featuring their chosen characters, special gear (such as masks, cape and crown) and finisher’s medal with e-certificate upon completing the 5km race.

Super Hero Sunday

Excited participants reported in their respective Super Hero outfit at the race venue near Sentosa Beach Station and the race was flagged off in multiple waves, making sure that there were no bottlenecks along the racing route. Cosplayers were decked in custom-made suits and went around the starting pen to take photos with their fellow heroes. Breakfast cereal was also provided at the race carnival area to provide some pre-race boost for participants.

Race Highlights

The 5km route started off with a series of hills and slopes along the scenic Sentosa Island for the first few kilometres and became moderately flat towards the end. It was a fun and festive sight to see runners swooping the running routes in their capes and super hero masks – a scene rarely spotted in Singapore’s races.

Heroic finish and race carnival

Super Heroes each received a nicely designed Finisher’s Medal upon completing the race and proceeded to the carnival booths for some refreshments and rest. There were many booths selling DC Merchandises and although participants were tired from the hilly run, smiles and laughter as well as photo-taking along the beautiful Sentosa Beach were seen throughout the morning.

Overall, it was a well-organised and successful first-time race event in Singapore and we look forward to more themed races like this! Did you enjoy yourselves?

Race Review: Orange Ribbon Run 2015 [10 km] (by ‘Ah Girl’)

By

Ah Girl

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August 30, 2015

Race concept: Race Against Racism

OnePeople.sg’s Orange Ribbon Celebrations aims to rally the community in one voice and make a stand against racism. The Orange Ribbon Run is their signature event where people of all races gather and have fun through running, thereby promoting the values of friendship, mutual understanding and racial and religious harmony.

Being Singaporeans, we have seen how important it is have a society where everyone respects and receives equal rights regardless of their race or religious beliefs.

Pre-race: Race Pack Collection

I reached the Velocity early and so there were not much of a queue and race pack collection was done smoothly. The staff were friendly and made sure that the tracking device on your bib is working by asking you to check against the TV screen for your name and bib number as the device was being scanned. The portable cutlery set has got to be the most interesting item yet!

Race day: Orange, fiery weather

Weather

The flag-off timing for 10km was at 4pm and I felt that it was an unfavorable time since the sun was still out on full blast and the recent haze situation made it worse. I was already dripping with sweat even before the race started and being a night run/early morning run person, I knew this race is going to be a tough one for me. Perhaps next year they could choose either a morning or late evening flag-off timing because there were multiple cases of heatstroke.

Race route

The 10km race route mainly includes multiple scenic attractions of Marina Bay such as the Marina Bay Sands, Gardens By the Bay, Marina Barrage and Singapore Flyer. I started off my 1st km with a pretty decent pace of 4:10 despite tripping and almost falling as a runner with super long strides went diagonally across my path.

The 2km mark was when my pace started going downhill as we advanced upwards the Marina Barrage. It felt as if half of my energy had been drained in addition to constant dehydration from the heat. The path upwards was rather narrow as well but runners were rather considerate in sticking to one side.

As I proceeded with the following distances, effects of the heat just kicked in on and off; from occasional headaches to constant eye irritation from sweat dripping from my forehead, to muscle cramps. I had no choice but to stop twice and walk, hop for a few steps and tried my best to complete the race.

Distance markers were well-marked and the race route was moderately flat after the 2km mark. The last 1km towards the finishing line was slightly confusing because there were some small zig-zag stairs and the ending point was further than I thought.

Hydration

Hydration stations were visible and drinks in the form of pH alkaline water were served in paper cups but they were not chilled. Or perhaps they were but the heat just made it warm? Well, it would be nice if they had isotonic drinks that could provide some form of electrolyte source for the super dehydrated and drained participants.

Baggage collection delays

I am not sure who else experienced this but the baggage collection took longer than usual and the deposit area was quite chaotic and in a mess. Participants were getting impatient as they were tired and exhausted from the race and heat, while volunteers were at lost and frantic in trying to attend to everyone’s requests. Hopefully the volunteers can act more efficiently and organize the baggage in a way that is easier to search for in the next year’s race. In any case, I still appreciate the volunteers’ time and assistance put into this event.

Reflections

I seldom run in the sun as I am only able to train for runs after work or early in the morning. As such, this was a pretty challenging race and though I didn’t manage to do exceptionally well, I am still glad that I pushed myself to complete it anyway! Congratulations to all podium finishers and participants in this meaningful race. It was full of runners from all ethnicity, culture and nationalities!

Conclusion

The weather is an element that is not within the control of any race organiser and the only thing they can do is to either improve the welfare on race day to ease and prevent heatstroke or related physical effects of heat, or to completely change the race flag-off timing for future race events to minimize such cases.

Nonetheless, it was a heartening sight and experience to run alongside with people from all races and backgrounds and the post-race expo was quite fun as well, with cultural performances and activities. Hope everyone had a good time and well done for conquering yet another race in Singapore’s running calendar!

MesaStila Challenge & Ultra 2015 – One of Indonesia’s Best Trail Runs

By

Team JustRunLah!

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August 30, 2015

1913376_833716176718917_5287272492549916681_o — Image credit: MesaStila Challenge Ultra

Race venue – Central Java, Indonesia

Java is the 13th largest island in the world and the 5th largest in Indonesia where the East-West spine of the island is lined with a chain of volcanic mountains. Located in the middle of Java island, Central Java province is an area rich in culture, history and traditions from the powerful Hindu and Buddhist past as well as recent Islamic influences.

A mixture of religious beliefs, ethnicity and culture, Central Java houses the Borobudur, the world’s largest Buddhist temple, one of the greatest Buddhist monuments decorated with 2,672 relief panels and 504 Buddha statues built in the 9th century. As a result of its colorful past, Central Java has become a culturally and religiously diverse and beautiful place, filled with modern amenities while retaining its traditional charm.

Indonesia’s land is dominated by volcanoes due to the subduction zones between the Eurasian plate and the Indo-Australian plate. Mount Merapi is the most active volcano in Indonesia which is located on the border between Central Java and Yogyakarta and has erupted regularly since 1548. Another volcano, Mount Merbabu, which is a dormant stratovolcano, can also be found in Central Java. As a result of the volcanic ash, Central Java is a highly fertile agricultural area in Indonesia and rice fields and other plantations are seen to be in full growth and bloom for most parts of the year.

Trail Running at a whole new level: 13k to 100k

MesaStila Challenge & Ultra is a unique and extreme outdoor running event that aims to challenge the inner spirit and the physical condition in the heart of Java. After successfully hosting three race categories in 2014- Trail Runs of 13k, 21k and 60k, the MesaStila Challenge & Ultra 2015 has added two additional race categories: 42k and 100k. The race will be held on Saturday and Sunday, October 9 – 11, 2015, starting from 5am local time onwards.

This year’s races will definitely be more challenging and offer more beautiful Javanese scenery. Trail runners get to escape onto unused train tracks, uncovered rail bridges, overgrown jungle trails, small village roads, rice paddies, cross and climb up to five mountains (Mount Merapi, Mount Merbabu, Mount Andong, Mount Telomoyo, Mount Gilipetung) in Central Java with a cumulative gain of up to 7758 m, finishing in the retreat of MesaStila.

Experience authentic Javanese beauty at MesaStila

Located within 22 hectares of Javanese nature and beauty and 900m above sea level, MesaStila is surrounded by cooling high-land air, 8 mountains, tropical gardens and lush vegetation, as well as 45 minutes from the world renowned Borobudur Temple.

Guests get to experience the authentic Javanese flavour – with traditional martial-arts; Java-coffee scrubs; Javanese food with a healthy twist; an immersion to the healthy-healing garden of Losari and the service of skilled local practitioners who offer traditional healing services: from Jamu to Javanese massage.

MesaStila coffee plantation, Java Indonesia (Photo by: Hommeles)

The property includes such relics as a Colonial-era railway station, the prior residence of a Javanese Prince and the original plantation owner’s house from 1828; all surrounded by coffee trees that have been grafted and grown from the original Robusta-Arabica plants nearly two hundred years ago.

MesaStila is conveniently located between Semarang Airport, Jogjakarta Airport and Solo Airport. By plane, takes 45 minutes from Jakarta to Semarang Airport, 60 minutes from Jakarta to Jogjakarta or Solo Airport and 60 minutes from Bali to Jogjakarta or Solo Airport. By car, it takes about one and a half hour by car from Semarang Airport and two hours by car from Jogjakarta Airport or Solo Airport to MesaStila.

The MesaStila Challenge & Ultra 2015 has been graced by nature and trail runners all over the world and it is now your turn to experience one of the best trail run in Indonesia with your running buddies!

5 Reasons why you should visit Penang, The Pearl of the Orient

By

Team JustRunLah!

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August 28, 2015

39722206 — Image credit: Skyscrapercity.com

The Penang island has been the heart of the trading relations between Europe/Middle East and Southeast/East Asia for hundreds of years, where historical remains of the East-West relations and the colonial heritage still seen around the fusion of architecture, culture, food and people in Penang.

One of Malaysia’s most diverse, cosmopolitan and exciting cities with the rich heritage of the East-West relations and colonial British still well-preserved in George Town, the largest city of the state of Penang. George Town is also a UNESCO World Cultural Heritage Site for its “unique architectural and cultural townscape without parallel anywhere in East and Southeast Asia”. Located just 1.5hours by flight away from Singapore, here are 5 reasons why you should make a trip down to ‘The Pearl of the Orient’.

1. Hike the Penang Hill

The Penang Hill stands at 833m above sea level and is one of the oldest colonial hill station established by the British during their time in Malaysia. This area comprises of several hills including Strawberry Hill, Halliburton’s Hill, Flagstaff Hill, Government Hill , Tiger Hill and Western Hill (highest point). At the top of the Penang Hill, one gets to enjoy a stunning panoramic view of George Town and other architecture along the eastern coast of Penang.

Visitors get to enjoy a cooling temperature at the top of the hill, at an average of 21◦C,which is a great heat relief from the sea levels below. There are many unique species of flora and fauna such as the carnivorous pitcher plants growing in the forests of Penang Hill. In addition, a fusion of Modern, Asian and British colonial architecture can be spotted on top of the hill, displaying its heritage and charm.

2. Hunt for street art in George Town

A quick look around George Town, one would be amazed by the mixture of Colonial British styled homes and buildings along with magnificent villas built by the Chinese traders, as well as eye-catching and interesting street art that mimic the daily lives and emotions of the locals. These street art come in many forms including hand-painted murals by Lithuanian artist, Ernest Zacharevic, 52 welded iron wall caricatures under Marking George Town and 12 cat-related street artworks called 101 Lost Kittens.

3. Embark on a Food Trail

Visitors from all over the world flock to Penang to taste the wonderful local dishes including the famous Penang Char Kuey Teow and Penang Laksa, as well as oyster omelettes, spicy southern Indian curries and Ice Kachang. A true food heaven and culinary paradise, no trip to Penang is complete without stepping into the local eateries to get the taste of Penang which cannot be replicated anywhere else in the world.

Gurney Drive and New World Park food court are 2 highly recommended and popular places for local hawker delights such as the authentic Penang laksa as well as fine dining choices.

4. Time travel back into the past

Being a hub for trading and point of interaction between the East and the West, Penang is known for its rich heritage and the many stunning architecture including the famous Cheong Fatt Tze Mansion, Fort Cornwallis, Kek Lok Si Temple, which are gems of the past, each with their own story to tell about the culture, religion and way of life back then. Here are some attractions not to be missed in Penang:

5. Run the Asics Penang Bridge International Marathon 2015

The prestigious Penang Bridge International Marathon (PBIM) is a sports event catered to serious runners as well as amateur ones from both local and international grounds. Uniting thousands of marathon enthusiasts annually, this race is well known for its captivating sight of the sunrise as it reveals the panoramic view of the “Pearl of the Orient”. The Penang Bridge is 13.4 km long and is the second-longest bridge in Malaysia and the fifth-longest in Southeast Asia by total length, with a length over water of 8.4 km.

3050162015penangmarathon — Image credit: visitpenang.gov.my

Running across this spectacular bridge will be an unforgettable experience as you witness breathtaking sunset and views from your race. JustRunLah is proud to offer 2 types of Race Travel Packages of 2D1N and 3D2N, where you can get the full experience of travelling in Penang as both a traveler and runner!

Thank you, people behind the running lens!

By

Team JustRunLah!

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August 27, 2015

lens-choice — Image credit: inspirationfeed.com

You see them at the starting line, running route and at the finishing line. As you race in the merciless sun or cold, they are there with you as well, carrying and maneuvering with heavy equipment just to get the best shots of thousands of participants. These group of people are none other than sports photographers who truly deserve recognition and gratitude from the sports community for their gracious contribution!

With you from the start till the end

From the moment you enter the race pen, authorized race photographers start to get busy as well, finding their best spots along the race routes to capture the precious running moments of runners. Most photographers would station themselves along the mid-point and finishing line once the race is flagged off.

The presence of running photographers can also be a motivational boost for runners to endure, persevere and keep on going so that snippets of their running journey can be captured and remembered for a lifetime! So remember, the next time you spot a photographer nearby, get ready to be in your best form and put on your best smile!

Passionate and professional unsung heroes

Sports photographers spend almost the same, if not more, amount of time in the open, battling the very same elements of nature experienced by all participants while lugging their heavy equipment around the race routes. In order to capture as many shots as possible for runners, they have to persevere and stay in the same position for long periods of time while preventing fatigue from affecting their passion and will to get the best moments out of the event.

Precious photo opportunities occur within a blink of an eye and if one is not alert or prepared, potentially historic and memorable moments would have been missed and unknown to the world. In the Singapore running scene, there are many freelance running photographers who become unsung heroes by attending race events and take photos of as many participants as possible and share them on their social media pages, free for all to view and keep as a race souvenir.

Gracious contribution to Singapore running community

Such gracious acts and contributions for the running community by the photographers are indeed admirable and heartwarming to watch. As such, we as runners should always remember to credit the source whenever we are using their photos or ask for permission to share these contents on their personal respective pages.

Running photography resources in Singapore

JustRunLah has collated a list of photography resources in Singapore which can be found at our resources page via this link.

Let us all say a huge “Thank you” to running photographers the next time you see them during a race!

Race Review: Ironman 70.3 Bintan (by Ginni Chan)

By

Ginni

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August 27, 2015

It was a wonderful weekend in Bintan, more so for participating in the Ironman 70.3 Bintan race. This is my third 70.3 event and as the sayings goes, ‘third is a charm’ is indeed true.

Due to many factors such as proper nutrition, double training sessions, good weather and racing with a more relaxed mindset, I achieved a personal best time of 6hr 9min compared to 6h 32min in Da Nang in May. I was pleasantly surprised and satisfied with my race result and felt relatively comfortable during the race (Maybe i should have pushed much harder hur).

So here’s a pre-race and race day recap.

Pre-Race (Friday & Saturday)

Arrived in Bintan on Friday evening together with my training buddy, Elaine. We stayed at one of the SAF villas at Bintan Lagoon Resort instead of the Swiss-bel Hotel, which was the official hotel partner.
My other training buddy, Flora, arrived earlier in the morning together with her family and she was “in-charge” of our nutrition plans. She had prepared some beef bolognese sauce at home and we had beef bolognese pasta for dinner, which tasted AWESOME!
Saturday morning was an easy spin around the resort area to test our bikes and make sure it is functioning well.
We headed over to the race venue at Swiss-bel Hotel in the late morning to collect our race pack and had a swim recce.
However, I felt that the race pack collection expo was disappointing with only a handful of race partners selling their merchandise (KPI, PURE Nutrition, Flight Centre and another two to three booths). With the limited number of booths, the Ironman 70.3 Bintan merchandise was limited in both quantity and variety as well.
With that, the race goodie bag was equally miserable too; not many freebies. A bottle of energy drink, a PURE Nutrition water bottle, race booklet, vouchers for Swiss-bel Hotel, Singapore Aquathlon brochure and that’s pretty much. This is a far cry compared to what I had received in Da Nang and what my friends received in Cebu. The entire race expo was quiet with only chit-chats from the participants, so the hype wasn’t really there. I believe the organisers have the ability to provide much more in the goodie bag, and hope to see more goodies (not brochures) in future race events.
Swim recce was good – clear and calm waters. However, the tides were very low – even after swimming for about 100-150m, we could still stand in the water.

11952007_10152974322331746_1065028794057037456_n — The beautiful beach and its calm waters

Had a simple lunch – Beef burger with avocados before fetching my husband, Alan from the ferry terminal and we had a short rest in the afternoon.
Headed back to the race venue to rack our bikes, attended race briefing and carbo-loading dinner.
Race briefing was a electronic race briefing where the athlete’s guide was flashed together with a recorded voice over. (It was disappointing as we are expecting ‘live’ interaction between the organiser and the participants)
Carbo-loading dinner was disappointing as well. The food was not properly cooked for e.g. fried rice was under-cooked, the pasta was too hard and too dry, the fish was not thoroughly cooked, the chicken was dry, the soup tasted sour, and etc. Maybe the hotel was not ready to handle such a massive crowd.
Headed back to Bintan Lagoon to pack our bags and get ready for RACE DAY!

Race Day

Breakfast was different from my usual and I had a slice of bread with avocado and eggs. I took a banana with me and ate it before the swim start.
The transition area was almost pitch dark as the lights were not functioning well. I think a lot of the athletes including myself were having quite a trouble trying to pump the bike, test the bike computer is working and arranging the transition area stuff.
Once done, we walked to the swim start for a warm-up swim before our wave. Elaine and I were in Wave 4 while Flora who was doing the Blitz category would have her swim start at 8am instead.
The tide was low that morning and the start of the swim was pushed further back into the sea. We watched the Pros start and they ‘dolphin-dived’ through the low tides before changing to freestyle swim. As I couldn’t do “dolphin-dives”, I decided to swim freestyle in the low tide which was better than wasting energy running through the water.

Swim: *Beep* The horn goes off and there I was, starting my third Ironman 70.3 race. I usually dislike the start of the open water swim because it can get very messy, and being an average swimmer, I will always be in the middle pack where people will shove you, kick you, overtake and etc. Through the swim, I bitten by sea lices and stung by a baby jelly fish on my arm (which I thought was a sea lice bite, ignored it and only noticed it after the race). Out of the swim and into T1, I saw Alan and Flora standing at the side cheering for me; which spurred me on.
T1: I quickly sipped some water, ate two pieces of chews, put on my shades, helmet, race belt, cycling shoes and socks. I was out on the bike course in about three minutes (which was quite a long time, I guess)
Bike course: Bintan, as it is famous for, are HILLS. So the 90km bike course was rather hilly, but with every up-slope there is a down-slope, so yay! Nutrition was important, so I had a few sips from my gel bottle every 10km – I had prepared my gel bottle with four packets of gels and diluted it with water so it is easier to swallow. I thought the bike course would be lonely since it was a one-lap course. But I was wrong. Along the way, kids would come out of their house and cheer you on! Some kids waved and wanted a “high-5”. But I didn’t return “high-5s” to them as I was worried I would fall, so I lifted my hand a little from the aerobars and waved at them. The kids loved the bottles too and kept shouting ‘bottles’. So i recycled the two bottles from Da Nang’s race and took one other bottle back. I was slightly off-target where my average speed was 27.9km/h where I was hoping for >28km/h. I told myself it was OK as I could save my legs for the run.
T2: Changed out of my bike shoes to my runners, wore my visor, took two packets of GU energy gels and ate another two pieces of chews.
Run: Three-loop course around the lake. I did a 2h 39min for the run leg for my past two half Ironman races and I wanted to do better. So I paced myself properly and started slow even though I knew I could go a little faster. I told myself I would only walk through the aid stations and to eat my gel at the end of the first and second loop. It all worked out well, and I did a 2hr 11min for the race leg. I felt good during the run and it was a different feeling as compared to Da Nang and Putrajaya. The weather was good as well, it was sunny, but there were clouds and it was breezy too!
Throughout the entire race, Alan was our biggest supporter, snapping photos/videos and cheering all of us (Elaine, Flora, Louisa, Helmut, Noah and etc)!
I came in sixth position for my age group of 12 participants. Elaine came in 3rd and attained a place in the World Championships in Sunshine Coast next year while Flora came in second in her age group for the Blitz distance, and I was really happy for them. My next goal is probably to try another 70.3 distance for a chance at World Championships? Till then, I am going to rest for one week before the grueling training for the IM WA begins!
All in all, I enjoyed the Ironman 70.3 Bintan race!

Special thanks to:

JRL Acadmy and Metasport for the complimentary slot

F1 Runners’ Team for the run trainings

Team Bandung for the swim trainings

World of Sports for Mizuno brand

GU for nutrition

Triathlon Buddies; Flora, Elaine, Alan, Arthur, Gary, Poo Siang, Joanne, Derrick, etc

Race Review: Tri-Factor Triathlon 2015 (by ‘hedgiebunny’)

By

Hedgiebunny

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August 25, 2015

My transition area where I tried to be as neat as possible :P

My First (Standard) Triathlon – Checked

My last blog post was in May where I attended a Triathlon Training Clinic conducted by MetaSport in anticipation of participating in my first standard triathlon.

On 23 August 2015, I finally did it – 1500m swim, 36km bike and 10km run (in this order) at the final event of the TRI-Factor Series.

Without much training (yes, am an official “racer” i.e. I usually exercise by signing up for races :P), I was obviously feeling the jitters as I awaited my turn to start the swim. The sky was cloudy, the waves looked choppy, and the men who started before me looked tired as they completed their first round of the swim and were heading for their second round. Usually, my swim is my strongest leg but somehow today, the sea looked intimidating. Nevermind, I was trying to tell myself… it should be mind over matter… so I told myself to “start strong, and finish strong”.

Indeed, the swim leg was the most challenging as the waves were very choppy and every breath could lead to one swallowing loads of sea water if not careful. In fact this was most sea water I had ever drunk (lucky I didn’t get diarrhea after)! The frequent bobbing up and down was making me a little dizzy but I kept my focus and all I could think of was to quickly finish up the two rounds in the sea.

The bike leg was the smoothest for me as this was where I felt I could catch my breath and drink up as much as possible. I kept paddling on, maintaining a consistent pace and saving some stamina for the last leg. The bike to run transition was much faster for me (as compared to the post-swim leg) and I felt I was ready to complete the 10km run.

I was thankful for the cloudy weather as I can never run in the heat of the sun. Even then, with every water station, I would be pouring water over my head to cool down and also drink up. I ran at a consistent pace, and again, the focus was the finish the two rounds before the sun grew hotter as it approached the mid-day. I was very happy and finished strong when I strode across the finishing line, and collected my first (standard) triathlon medal.

How I did it, I am not sure, but I am attributing my completion to the following:

– Getting sufficient rest the night before (so I could focus and remember how many rounds of each leg I have to complete. OMG the bike leg was 6 rounds!)
– Having a supportive buddy who ensured I got to the race venue early (it’s necessary to arrive early so you can prep yourself before the race)
– Putting into practice what I learnt from the Triathlon Training Clinic (especially tips on shaving off transition times, although I did use those to rest and fuel up)
– Packing a few power gel packs (this is critical in endurance races to replenish electrolytes)
– Mind over matter (No matter how tired, I am always focused on the finishing point)
– Excellent race organisation (Orange Room Pte Ltd you’ve come a long way since the first Tri Factor years ago and I must say that it gets better each year)

What else can I say, except that I kind of enjoyed the experience and am really looking forward to my next triathlon 🙂

Interview with Claire Tang: From jogger to runner!

By

Team JustRunLah!

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August 25, 2015

There are many ways to relieve stress and exercising, in the form of running, is definitely one of the popular methods to run off our anxieties and setbacks we face in our daily lives. In this interview session, we chat with Claire Tang, a jogger-turned-runner who has achieved numerous commendable placings for both local and overseas races and got her to share with us how she became the adrenaline junkie she is today.

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

Claire Tang: A mileage junkie who prefers to run instead of taking public transport if it’s at all possible. I like to use my legs to take me to places, exploring new surroundings some of which is only accessible by foot. Also, I do not like to jostled and elbowed by the crowds taking public transport so running to places works well for me.

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

Claire: I took on jogging as a hobby when I started working. Gee…. that was more than 10 years ago! Running then was a means to cope with the stress of working life but over the years, I came to fall in love with it, progressing from a jogger to a runner.

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

Claire: If you consider achievement by the number of wins in races, then there were the Asics City race and Sundown marathon team relay which my team came in first for both events. I came in third for Camel Muar Half marathon and was the champion for the union category in the NTUC 350 run.

NTUC Income Run 350, Champion (Union) — NTUC Income Run 350, Champion (Union category)

On a different note, running in Boston marathon this year and completing the race under chilly temperature, strong gusty winds and rain showers is something that I am really proud of. At some point during the race, I really wanted to drop out of the race due to the extreme cold. But the overwhelming support of the crowd out in full force on the streets, braving the rain to cheer the runners on helped me to persevere. The difficulty in qualifying for this race also made it a memorable one with the qualifying time getting tougher each year.

JRL: You ran an impressive 43min37s for the 10km! How long did it take you to train for that?

Claire: Running is an expression of your complete self and where you stand now; all your training, habits, food and who you meet – everything. For me, running has always been a part of my life for many years so the timing is a result of all of that.

JRL: What advice would you give to someone taking that 10km race? Just Run Lah?

Claire: For starters, just run lah! Enjoy the experience of completing the race without any target on timing. However, for those who wish to run for their personal best, you would need to have a proper training plan incorporating long run, speed session, strength and flexibility training. Yes, running is a holistic sport and if you want to do well without injuring yourself, there is a lot to be done!

JRL: Do you have any pre-race rituals? What goes through your head every time you run?

Claire: Weeks before a race, speed session is mandatory to simulate running at race pace and to fire up the muscles. The speed sessions also help to boost my confidence to run in the race. On race day, a cup of Kopi-O is a must for breakfast a few hours before the run as it helps to prevent pit stops during the race.

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

Claire: I always tell my friends that racing is “siong” (tough) and I always “chuan” (breathless) during races. Having said that, racing is a way to challenge ourselves. It teaches us to push beyond where we thought we could do and helps us to find out what we are made of.

When the going gets tough in a race, I focus on maintaining a good running form and telling myself that it is mind over body. Reminding myself that “there is no limits” help me overcome the pain of running at my maximum effort and that the race is soon over stops me from whining. Once the race is over, I like that I have no regrets knowing I have run my best in the race.

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

Claire: Motivation. The capacity to challenge yourselves and drive yourselves to overcome the obstacles. Waking up early in the morning to put in the mileage when it is so hard to peel yourself from the bed. Speed training after a hard day at work when it takes so much out from you physically and mentally. Pushing through at a certain pace at great discomfort to achieve your race target on race day. All these takes a tremendous amount of motivation.

JRL: Finish this sentence: Running is…

Claire: empowering and liberating. You could do by yourself, under your own strength and power. You could go in any direction. You could go fast or slow. You could seek out new places to enjoy the sights and sounds of nature. You live in the moment as you feel your entire body moving using the strength of your feet and the power of your lungs.

Reality Check: Progress of your 2015 running resolutions.

By

Team JustRunLah!

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August 24, 2015

wolrdrunning — Image credit: Worldrunning.com

At the start of 2015, we have asked you to set running goals and resolutions for yourself and 8 months have passed in the blink of an eye. With only 4 more months till the end of the year, it is now the time where we check and reflect on our progress thus far.

Mileage – How committed have you been?

Your mileage records reflect the amount of effort you have put in thus far in dedicating time to train and progress in your ability to overcome barriers in distance running. Analyse and try to interpret trends from your mileage as these useful information can prove quintessential in identifying changes in your running efficiency and techniques.

While a growing mileage is a positive indicator of your running progress, it does not necessarily mean that you are developing better running skills, which is an issue of quality vs quantity. As such, runners should not over-emphasize on completing heaps of mileage at the expense of sub-standard running form and techniques and risks of injuries from over-exhaustion.

Fitness/ stamina – What is the intensity of your workout?

Progress can also come in the form of improvements in fitness levels and stamina. For example, at the start of the year, you could barely hit 40 seconds of plank or a complete set of core workouts. Now, 1 minute of planking is not a problem at all and you can even finish 2-3 workout sets after a 10km run! That itself is a commendable achievement and progress worth celebrating for and strength building can boost your running abilities in many different ways. A stronger core and higher muscle mass can reduce risks of sports injury as muscles are great for shock absorption and energy reserves.

Mental endurance – How long can you last?

In addition, your ability to keep active and run for long periods of time can be used as a benchmark for progress in your running journey. Long interval running is especially suitable for ultramarathons, ironman and trail running because these events require extensive usage of energy reserves and movement of muscles over long periods of time and proper training is definitely advised for all participants. For beginners, you might want to go slow and long instead of running at your usual pace for the extended distance so that you do not end up feeling demoralised and give up due to the lack of energy.

Health – Managing weight, heart and lung health, blood pressure

Running is one of the most recommended activity by dietitians, doctors and nutritionists for people who require medical attention or fitness monitoring. The burning of calories, detox via sweat, strength building and active breathing movements aid in improving cardiovascular health and lung capacity directly and indirectly. With constant effort put into running as part of a healthier lifestyle, you will be delighted to see the changes in your medical reports!

Etc resolutions

Besides the list of standard and common running goals mentioned above, some runners might have set goals that involve other people as well! Some of these interesting running-related goals include: Setting a target number of converting non-runner friends into runners; taking part in your first ironman/multi-sport event with your family or friends; make friends with strangers you meet at races that you participate in and more.

Even with one-third of the year left, it is never too late to continue or even start making progress towards your targets because some progress is still better than no progress made at all. With a committed mind, positive attitude and motivated heart, the gap from your current state to your goals are much closer than you think!

Hong Kong – Tin Hau: A Haven for Cafe Lovers

By

SG Unfit Runners

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August 24, 2015

Every year, I travels to Hong Kong to catch up with some of my good friends, enjoy the good food, do some outlet shopping and most importantly find new places to explore and run in Hong Kong. During the past few trips, I have always stayed around food haven of Hong Kong, Mong Kok (旺角）. This time round, due to my busy schedule developing the new Wongamania edition, Bad Bear did most of the leg work in planning the trip. He chose an extremely nice boutique hotel Victoria Somerset Hotel at Tin Hau (天后) which is nearby to Causeway Bay. Tin Hau is a residential estate with a good mix of commercial and residential buildings. One interesting tidbit which we heard from our Hong Kong friends is that the area is well known to be haunted, especially the residential areas. Personally, I think that this is a pretty nice area, much like Tiong Bahru in Singapore with quite a number of chillax cafes, pubs, eateries and desert shop all around the area. This place comes alive during weekend evenings when the residents hang around their favorite watering hole and chit chat till late night.

Separating the bustling commercial hub of Causeway Bay and Tin Hau is the Victoria Park. Victoria Park is named after Queen Victoria and is one of the more famous city park in Hong Kong for its festival and political events. Like many other parks in land scarce Hong Kong, Victoria Park is loaded with full of facilities, including tennis courts, basket ball and street soccer courts, a 600m running track, swimming pools, a pond and children play areas. The park is already bustling with activities early in the morning. It is a nice little place to work out if you do not mind jostling past groups of elderly folks taking a slow walk in this facility cramped park or keeping an eye on a stray basketball/soccer ball flying your way while you jog past the huge ball games area.

20150816_013604000_iOS — 600M Jogging track

I enjoy running along King’s Road much better as there are much more interesting stuff to see. Markets, cafes, real estate agencies, cookie shops and a whole bunch of other interesting shops which you do not normally see in the more touristy part of Hong Kong.

I pretty much enjoy my run and stay at Tin Hau and I will recommend this area to anyone who is looking for a more local tourist experience in Hong Kong, and yet wishes to have the shopping haven of Causeway Bay a MTR stop away.

As you may have guessed, Bad Bear did not wake up for the morning run, although he did mentioned the night before to wake him up.

I did not bother to….

Visit SG Unfit Runners for more routes for absolutely unfit people. Don’t visit us if you are very fit and do ultramarathons without breaking a sweat! SG Unfit Runners is an award winner at the Singapore Blog Awards.

Road vs Trail running

By

Team JustRunLah!

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August 23, 2015

Fitness Girl running at sunset in forest — Image credit: 123RF

Road runners love flat asphalt surfaces that are great for speeding and achieving new PBs. In contrast, trail runners simply enjoy the feeling of running through the lush greenery while tackling roads of varying elevation and obstacles. Both road and trail running bring about numerous benefits and unique running experiences.

Let us explore the wonders of trails and road races:

Race format – Clear, hard roads vs Natural paths

Road races are great for runners who love consistent, stable and predictable running surface. These hard grounds are ideal for speed and distance training because they require relatively lesser energy to complete the same distance as on trail. Participants would also expect vibrant and fancy race day activities, mega expos, well-marked race routes and distance markers.

On the other hand, if you love the feeling of uncertainty, adventure and a variety of running surfaces from rocky roads to dirt paths, trail running will definitely top your list of sports activity! It is a combination of exploring nature while enjoying the rush of adrenaline in the wild. Unlike road races, trail races usually do not involve clear distance markers or race day events; Nature itself becomes the playground for trail runners.

Focus – Stride and speed vs Agility and stamina

With properly marked out roads, visible obstacles and consistent running surface, road runners can place more focus on controlling their speed and foot work. In contrast, trail runners have to proceed at slower speeds with more caution and alertness to their surroundings for road hazards that are living and non-living. The unpredictable and diverse natural elements require runner to adapt, respond and react in time so as to prevent undesired injuries or accidents.

While road races have proper hydration stations and first aid booths, trail runners usually carry their race necessities with them such as water, electrolyte pills, ponchos and blister care products. Trail running in general are more risky in terms of safety due to exposure to the wild as compared to road runs. However, it is precisely this element of wilderness and hint of danger that continues to draw people into the world of trail running.

Body – Legs VS Full body workout

Flat road courses involve mainly the lower part your legs and occasionally engage the core muscles when conquering slight slopes. Road races make up the majority of races organised in Singapore, with the annual Standard Chartered Marathon and Sundown Marathon being 2 of the more notable races held.

Trail running has been increasingly popular in the Singapore running community, with numerous trails and nature places in Singapore that serve as ideal running routes. These trails include: Green Corridor, MacRitchie Reservoir, Southern Ridges and Bukit Timah Nature Reserve.

As trail runners, they encounter all sorts of running paths including rocks, sand, mud, sand and more, in varying weather conditions and elevations. This results in a full body workout, requiring many different muscle groups to work together at the same time for strength, power, balance and resistance. Therefore, trails are more effective for training your leg muscles and ankle joints compared to roads or treadmills.

All in all, everyone can do road or trail running and even both; road runs are more mainstream in Singapore, with roads or pavements being the most common and safest running surface; trail runs are getting more popular and are more fun in terms of the variety in running surfaces, obstacles and engagement of different muscle groups in your body. Aren’t we all glad that Singapore has both road and trail routes for us? Head for a road or trail run today!

Striking the balance – Engine Vs Gears

By

Team JustRunLah!

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August 22, 2015

Young couple running on asphalt in rainy weather splashing in puddles. — Image credit: 123RF

For runners, the Engine represents your heart, physique, fitness and mental endurance; Gears refer to the latest running shoes, sports gadgets, compression apparel and supplements. Everyone was born to run, however, not every runner share the same physical needs and demands to be the runner they envision to be.

Some might be lacking in their ‘engine’ and hence utilize more ‘gears’ to make up for it; Others believe in going gear-less and train their bodies to become a natural running machine. Despite having different training styles and ideals, runners will require both components and it is important that we take note of the balance we use in our training to suit our unique runner profile. In this article, we shall discuss some essential points of consideration to determine the mix we need:

Install, maintain and renew your ‘Engine’

Install – Back to basics

Without taking the first step in building a basic level of fitness, striding and breathing techniques as well as endurance, even the best gears in the world cannot turn you into an all-star champion overnight. Elite runners are not born within a day and it take countless of hours, days and even years to become who they are today.

Just like a marathon, there are no shortcuts to the finish line. Only with good running foundation and fitness can your running gears be utilized to its maximum efficiency and develop you into a better runner.

Maintain – Consistent training

Bill Rodgers (above), winner of four Boston and four NYC marathons, once said,“To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.”

Indeed, you may be the fastest runner in your community, a podium finisher for a certain race and perhaps the top few runners in the region. However, without continuous effort to develop your techniques, fitness and mental strength, your skills will stagnate and might even deteriorate. Rodgers is one great role model runner who has consistently worked hard, never stopped running and continues to be a running inspiration for all.

Renew and refresh – Modify techniques and go beyond PBs

As you participate and train for races that occur at different times of the day, climate and running grounds, signs of wear and tear plus age start to catch up and interfere with your running. Your running style when you were in high school as compared to now being a full-grown adult is definitely different. As such, it is always important to modify your running style, training schedule and intensity to suit your body’s demands. Your friend’s running style and training regime might not work for you and vice versa because our bodies react differently under conditions of exhaustion, dehydration and stress.

In addition, setting new goals is necessary for progress and with the growing trend of social media running apps, you can set team goals with your friends and even send running challenges to them!

Gears – Needs or Wants?

Along the way as you develop your ‘engine’, you will definitely come across gears that can boost, enhance and even speed up your progress. Admit it, we are all guilty of falling for sports marketing gimmicks with fancy advertisements, attractive and cool product features paired with celebrity athlete ambassadorships. It is totally normal and common for everyone to do so.

However, not everyone will end up making a wise and value-for-money decision when it comes to purchasing gears that are suitable for their running needs, proficiency and priorities.

Dress for running, not for runway

Technical clothing is one of the most popular material worn by runners because they are extremely light weight, stretchable and non-bulky, as compared to our typical cotton t-shirts or tank tops. As such, even for runners in cold climates, a layer or 2 of thin technical wear tops would suffice in keeping them warm and comfortable for a good run. Night runners are also hyped on wearing reflective apparel that provide illumination to drivers and other road users as they enjoy their night activities.

As a result of market demands and effort to spice up the sports apparel industry, there has been a rising trend of fashion/sports cross-overs where fashion designers or artists collaborate with sports wear companies to develop new product lines. Yes they are attractive and enticing to purchase and collect. However, a wise choice would still be to access your running needs and see if both the style and substance of these products can contribute to your running progress. If they do, why not?

Training objective

Are you a trail runner? Tracker? Or a runner who wishes to exercise purely for fitness or losing weight? Sometimes there might be overlaps in your training objectives and goals as well. As such, it would be wise to prioritize these goals, then align them with your training regime. Take for example, you are a runner who loves training for trail and yet you compete for track events. Using the same pair of shoes for both running types is possible, however, why not get a pair for trail running and another for track so that you can develop your running skills properly? Wearing the wrong or worn-out gears can lead to increased risks of injury and mismatch of your training proficiency and gear.

Injury prevention

Compression tights, ankle and knee guards, Kinesiology Tapes – do you need them all? For runners who have old injuries or recurring discomfort, it is advisable that you use these supportive gear to prevent further injury and deterioration of discomfort. As for runners who do not really experience any discomfort or injuries, these supportive gears can help to reduce risks of experiencing injury during your trainings or races. However,you might want to try them on for a few sessions before your race date to ensure that you are used to the extra body-clinging materials and ensure that it does not interfere with your performance.

In conclusion, striking the balance between your running ‘engine’ and gears is a continuous process and it is definitely one that requires trial and error with some basic research on your own; sometimes the combination works perfectly while at times it results in a counter-effective situation. But all these experiences are exactly what makes our running journey special and interesting because you will never know what the next product or development in your running would be!

Win a free slot for Spartan Race Singapore 2015

By

Team JustRunLah!

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August 21, 2015

Spartans, the time has come!

The Spartan Race is coming to Singapore! Don’t miss the race that will have you crawling under barbed wires, leaping over fire pits, plunging into mud pools and scaling greased walls. By the time you complete you will be covered in filth. You will also feel like a Spartan.

2 Free slots

We are happy to give away 2 free slots for Spartan Race Singapore 2015. All you have to do is enter your email in the form below and click on Submit! Note: The slots are only valid for Open Heat category, 1pm-2pm on 15 Nov 2015.

The contest has ended and winners have been contacted.