The ISCA Run returned for its second edition on 30 May this year, and by all measures, was a resounding success. With the aim to promote camaraderie among ISCA members, and of practising corporate social responsibility by fund-raising for two selected charities – MINDS and SPD, the ISCA Run 2015 also managed to draw participants from a wider community, including runners from various recognisable local running groups and overseas racers.
A total of 1280 runners showed up at East Coast Park on Saturday morning for the 7.30am start, with 700 of them registered for the 5km distance, while the other 580 for the 10km. The family-friendly event also included a 750m Kids Dash.
Race Day Experience
The event was opened by Guest of Honor Mr Teo Ser Luck, the Minister of State from Ministry of Trade and Industry Minister. Runners were led through a group warm-up before the punctual flag-off, with the 10km racers preceding the 5km participants.
The early morning start did little to help runners beat the heat, with the mercury registering 29⁰C during the run. Nonetheless, the course that looped along the East Coast track was flat, and runners got some relief from the southerly wind and en route water stations.
Event logistics were well managed, with volunteers directing runners at U-turn points and the finishing line, efficient distribution of the finisher medals and shoe bags, and food at drinks and the refreshment booth. Runners were also spoilt with a Milo van and a Red Bull truck on location, and entertainment even included a photo booth for participants to share group photo moments at the event.
Results
For the 5km and 10km events, there were 546 and 452 finishers respectively. The following are the results of the top three men and women in each category.
Top 3 Men 10km
1 GURUNG NIMESH (35:20.47)
2 CHONG QI TAN (37:32.20)
3 LEXXUS TAN (37:54.30)
Top 3 Women 10km
1 GOH JASMINE (43:23.73)
2 NATALIE SOH HANN (44:47.63)
3 CORSER SUE (45:52.16)
Top 3 Men 5km
1 KIPROTICH THOMAS (16:48.89)
2 REED MARCUS (17:29.66)
3 HAYNES STU (17:42.12)
Top 3 Women 5km
1 DE BELLIGNY ROWENA (21:31.51)
2 ZHANG SHIRLEY (21:46.20)
3 EDGECLIFFE-JOHNSON REBECCA (22:40.20)
For in-depth race day coverage, visit our blogs for stories of our bloggers’ first-hand experiences.
Did you run at the ISCA Run 2015? Search for your participation photos on our JustRunLah!photo gallery, and don’t forget to share it with your buddies!
After a very difficult journey from France with delayed departures and arrivals, a missed connection in Dubai and a suitcase that failed to make the same flight, I am finally back in good old Singapore! And what better way to celebrate my return than to participate in my first ever race in Singapore?
Fighting the jetlag and fatigue, I was up at 5.30am to prepare for the ISCA Run 2015 at Big Splash, East Coast Park. About 1000 other runners showed up for the event, which offered two distances, 5km and 10km. There was also a 750m Kids Dash and a corporate challenge for teams of 4 runners. Given I’d only arrived a day and a half ago, and am still struggling to adapt to the heat and humidity, I conservatively went with the 5km.
While waiting for the race to commence, I drank in the sunrise scenery of East Coast Park. At the risk of sounding like a complete tourist in my own home country, I was amazed by the coastal view, and found the tai chi groups and morning strollers most fascinating to observe. Of course, the highlight was celebrity-spotting runners Soh Rui Yong and Ashley Liew, Singapore’s two representatives at the upcoming SEA Games marathon event. They were running in a group, and looked completely at ease despite the fast pace I would never be able to maintain for more than 3 seconds.
For a race that’s only in its second edition, I personally thought it was very well organised. The atmosphere was pumping when we arrived, and runners were led through a group warm-up sessions. There were plenty of booths around, including the Singapore Health Promotion Board’s 1,000,000kg Challenge and the ISCA Photo booth for so-called “wefies” (selfies in groups, I believe). Compared to the races I’ve participated overseas, I must say I found quite a decent amount of attention paid to the entertainment factor!
Flag off time!
The race it was flagged off at 7.30am sharp, and the 10km runners shot off like bullets. A few minutes later, it was the 5km runners’ turn. The route was an out-and-back for the 5km runners, while the 10km runners had to do 3 U-turns (which I don’t envy at all since it’s basically running back-and-forth). The outward-bound half of the race was pleasant – I was stuck behind many runners and took it as an opportunity to warm-up. The sun was only starting to make itself felt, and we had a lovely strong headwind that kept me cool for a while. After my first kilometre, my muscles felt supple and I picked up my pace, overtaking the other runners one by one, and eventually by the dozens. Nonetheless, I’m in no way a speedster at all – I must have been about 1.5km in when I saw the first of the 5km runners already making their way back! I recognised one of them as Stuart Haynes, the chap who won the JP Morgan Corporate Challenge. (He made it to the podium again at this race.)
As we approached the halfway point, I was relieved to see a water station. The way back was a lot harder. The wind was now on our backs, and I found the 29°C coupled with humidity incredibly stifling. My GPS heart rate monitor showed my heart rate creeping up steadily until I was registering 206bpm, and I suspect it only stopped there because the device doesn’t register anything higher. Despite my discomfort, a quick mental calculation startled me – I am running at a speed which matches my PB for 5km. I decided to push hard. My face was a shade of boiled lobster and my lungs were ready to burst as I pumped my little tortoise legs as fast as they were willing to go. When I crossed the finish line, the GPS announced 5.15km in 26m 57s. Given my PB for a 5km was 26m 55s, I figured it’s fair to say the Ninja Turtle’s scored a new PB (come on, 2 seconds over 150m?)
The finishing line.
I headed straight for the refreshment booth after the run, and was accosted en route by event volunteers telling me to pick up my finisher’s medal and shoe bag. I got a medal for running 5km?! Sweet! It’s a pretty one in gold, with the ISCA slogan Gather Bond Run on it. I was also rather impressed by the offerings at the refreshment booth – water, isotonic drinks, bananas, crackers and biscuits. I fear I’ve eaten back everything I burnt off in the run, and then some.
The prize-giving event was a quick affair, and once again, I was impressed by how fancy races are in Singapore. The prizes were presented by Guest of Honor Mr Teo Ser Luck, who is our Minister of State from Ministry of Trade and Industry! I don’t quite recall the timings of the winning men and women of both 5km and 10km distances, but they were some incredibly fast results that boggled my mind.
As I made my way back, I reflected on my first racing experience in Singapore. The climate made it a real challenge, but the route was really flat, and I really liked watching the ships out at sea on one side, and the morning exercisers on the other. The starting time is a lot earlier than what I’m used to, but I understand that any later, and it’d be impossibly hot. The race registrations are more expensive, but runners receive a LOT in return – the goodie bag had a whole stack of vouchers, the race singlet, two shoe bags and a medal for finishers. Besides, the ISCA Run is a fundraising event to support the charities MINDS and SPD, so I hope all runners got the warm fuzzies participating in this race. The volunteers were also friendly, helpful, and super efficient at distributing the refreshments so the queuing time wasn’t too long. It was a really well-organised event and I’ve got a new 5km PB to boot!
For some runners, medals and certificates simply just don’t cut it anymore. No, to truly express your love of running to the world, one must make a statement, preferably a permanent and indelible one. Enter: the tattoo. Body art is nothing new; in fact, it’s an ancient practice across many different tribes and cultures, and no matter what its design, a symbol holds strong significance, generally to mark a milestone in a person’s life. A special event, for instance, like a marathon. In running, you cannot rely on someone else.
Nowadays you can get even custom dissertation writing help, but in sports you have to
face the challenges on your own. The following are some tattoos from the running community – some inspiring, some symbolic, some downright baffling, but they all have one theme in common: running.
Unsurprisingly, one of the most popular tattoo designs is the distance of a full marathon (here, they are presented in miles instead of kilometres).
Another popular design are wings on shoes, possibly to indicate that the person is fleet-footed?
Some people use tattoos as a source of inspiration:
With Forrest Gump being a particular favourite one to quote:
Some like to “humble brag” a distance:
Or a hardcore race:
Or a killer elevation profile they’ve tackled:
While others just want to share the landscape of their favourite running route with the world:
Some like to display their spirit animals:
Keri Nelson trail runner.
And finally, some of us are just plain honest about runners’ love-hate relationship with running:
The usual crew of SG Unfit Runners have been logging in runs on weekend early mornings when the crowd is thin and the breakfast is fragrant. Our lone night crew, Bad Bear, sprained his ankle during one of his in-line skating venture and after resting for 3 months, felt that he had to get back to a healthy lifestyle after being dormant (and getting fat) for so long. Looking for an inspirational run to kickstart his running habit again, he seek me for advice on where is a good place to run.
I suggested Marina Bay and he called me Nuts!
“Nobody runs at Marina Bay in the evening!”
“Who says! There is all those cute female bankers working their rounds every evening!”
He bought the idea of cute female bankers… Of course, I neglected to tell him that there would probably not be a lot of bankers around since it was a Saturday evening. So off we went to our starting point at Marina Barrage.
Marina Barrage was surprisingly bustling with activities, with families strolling around, cyclists taking a break at the water cooler, couples cuddling around the dark corners and techies playing with their flying drones. The car park was of course filled to the brim.
Bad Bear is a virgin runner when it comes to the Marina Bay area and I had to give him clear directions on how to get to the Marina Bay from the Marina Barrage.
“Just run straight. Do not make any turns and you will reach Marina Bay Sands. From there, just run one round the Bay area and you will be fine.”
With such clear instructions, I did not think anyone will get lost. But 20 mins into the run, I received a beep from Bad Bear.
<Bro, where are you? I am done with my run>
<What! You done with the Bay area? I am only halfway through!>
<No, I got lost in Gardens by the Bay and I am back at Barrage. Let’s go for Supper!>
I was literally rolling my eyes at that point of time. How could a person have gotten lost at Marina Bay!
I continued my slow jog and enjoyed the scenery around me.
Fountain beside Fullerton Bay HotelLot of people chilling by the MerlionIce cream vendor doing brisk business
Marina Bay in the evening was much more crowded, but because most of the pathways around the Bay area are extremely generous, there was no trouble trying to navigate around the tourist crowds around the region. Taking photos in the evening, was also extremely challenging given that I had to come to a complete halt, due to the low light condition, before I could take any decent pictures. The stop-run-stop process was indeed extremely draining for me and I would recommend that anyone who wants to attempt night running photojournalism to have a decent about of stamina before trying to take pictures with a lousy phone camera phone.
I finally made my way to Bad Bear, who was sitting at one of the the benches just outside Satay by the Bay, probably starving by now with all the smell of grill meeting drifting towards him. Apparently, he took a wrong turn into Gardens by the Bay and got lost inside there and never even made it to Marina Bay Sands. I was extremely confused on why he even made a turn when he was given clear instructions not to….
Perhaps he spotted a pretty girl strolling into the Gardens by the Bay and trailed after her… Ho Ho…
Marina Bay during the evening is an extremely place to run. There are lots of activities around, things to see and not to mention the gorgeous night scenery of the Singaporean skyline which our Singapore Tourism Board has been tooting about all over the world.
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 a finalist at the Singapore Blog Awards.
With its hundreds of beaches and its dozens of parks, runners are beyond spoilt for choice when they arrive in Sydney. And while some of these running routes are certainly not to be missed (Bondi to Coogee, anyone?), some require a journey from the city centre. Time-pressed travellers can take heart in the knowledge that downtown Sydney itself offers a wealth of running experiences, and the following are five unmissable running hotspots in Sydney.
Hyde Park
Named after Hyde Park in England, Hyde Park Sydney was inaugurated in 1810 by Governor Macquarie, making it the oldest public parkland in Australia. This green heaven in the heart of the bustle is a popular destination for recreation. The park is split in two, with the northern half housing the Archibald Fountain, while the ANZAC memorial sits in southern half. Hyde Park’s meticulously manicured gardens make it a beautiful running spot, while the hundreds of trees that line the park’s avenues offer plenty of shade.
The 40-acre park is situated in eastern side of the heart of Sydney’s CBD, making it incredibly convenient for tourists staying in nearby hotels to fit in a quick run while on holidays. Furthermore, it is also only a stone’s throw away from the Royal Botanic Gardens.
Image credit: Wikimedia Commons User Adam JWC
Royal Botanic Gardens
Spanning an impressive 30 acres, Sydney’s Royal Botanic Gardens is found adjacent to Sydney’s CBD. It was opened in 1816, and holds the distinction of being the oldest scientific institution in Australia, as well as one of the most important historic botanical institutions in the world. The Government House and the Conservatorium of Music are also found in the gardens.
The Botanic Gardens is divided into four separate zones, known as the Lower Gardens, the Middle Gardens, the Palace Gardens and the Bennelong precinct. In the heart of these four precincts is the Palm Grove Centre with a restaurant.
For nature lovers, the ponds and lawns, flora and fauna is a veritable delight, but what makes the Royal Botanic Gardens a must-do running spot is the seawall path in the Bennelong District, along which Queen Elizabeth II Gate is situated, which ultimately leads to the Opera House.
Access to the Royal Botanic Gardens is free of charge, and it is open 365 days a year from 7am (so runners, don’t be shocked if the gates are still closed, you might be a bit early!) Given its location and spectacular harbor views, it is one of the most-visited attraction in Sydney, and a highly popular running route among the locals, making it a must-do for visiting runners. The Royal Botanic Gardens also conveniently leads up to another running hotspot – The Domain.
Image credit: Wikimedia Commons User Mike Lehmann
The Domain
Sprawling across the eastern edge of the Sydney’s CBD is an immense open space known as The Domain. The 34 hectares of public space is a frequently used for outdoor concerts, open-air events, large political gatherings and rallies and is used daily by the people of Sydney for exercise and relaxation. It is similarly divided into four separate precincts.
“Phillip Precinct” on the southwest is houses various public institutions like the Sydney Hospital, Parliament House and the State Library, which directly link up Sydney’s financial district to The Domain via a series of walkways, making Phillip Precinct a popular area for city workers to relax, exercise and play sports. Close to the Arts Gallery of NSW is the Speakers Corner, used as a platform to exercise the rights to freedom of speech.
“Crescent Precinct” on the southeast houses the Arts Gallery of NSW with its beautiful neo-classical façade. Built above the Domain Parking Station are cricket playing fields known as The Domain Pitches. South of that is the Fragrance Garden, which sits east of Hyde Park, making it ideal for runners who wish to cover longer distances without having to run laps.
“Mrs Macquarie’s Point” on the northeast is The Domain’s hottest running spot. So named after Mrs Macquarie’s Chair, which was carved out of the rock for Governor Lachlan Macquarie’s wife for her to sit and observe the passing ships, it offers runners and cyclists a vehicle-free path, which traces around the peninsula, boasting a scenic view of the waters, and from Mrs Macquarie’s Chair and Farm Cove, a view of the Sydney skyline, the Opera House and the Harbor Bridge. A word of caution for runners – watch out for the thousands of tourists and photographers!
Image credit: Wikimedia Commons User Adam JWC
Circular Quay
Originally named Semi-Circular Quay, this is arguably one of the world’s most famous harbors, televised across the world annually as it hosts the New Year’s Eve countdown celebrations in Sydney. Located on the northern corner of Sydney’s CBD, Circular Quay is flanked by the Opera House on one side and the Harbor Bridge on the other, and lined with shops and restaurants.
As a running route, Circular Quay offers a scenic view of the surrounding architectural marvels, and of the boats and impressive leisure cruise ships which dock on the harbor. It is also the culturally-rich home of Sydney’s Museum of Contemporary Art, the City of Sydney Library in the heritage-listed Customs House, and Sydney Cove, which was the site of the initial landing of the First Fleet in Port Jackson on 26 January 1788.
Harbor Bridge
Alongside the Opera House, Sydney’s Harbor Bridge is perhaps the most iconic representation of Australia to the rest of the world. Standing at 134m above water level, the steel arch bridge supports pedestrian, cycle, rail and vehicular traffic across its 50m span.
It houses a tourist lookout on the south-eastern pylon, and from the bridge, one enjoys a breathtaking view of Sydney set alongside the glittering waters of its port. Although the direction of traffic flow on the footpath is prescribed, runners should be prepared to slow down or stop occasionally, due to the volume of tourists. That said, it’s definitely not a running route to be missed while in Sydney!
Image credit: Wikimedia Commons User jjron
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Back in 2008 when Sundown Marathon started, I was not into running. But as the hype from the event drummed up, I was tempted to take part but alas there were no slots left in the categories suitable for a newbie like me. The ‘damage’ was already done as I started to look out for events to participate. By September, I clocked 2 10km events, giving me the motivation to up the ante to 21km. Consequently, in December 2008 as I neared the finishing line of my ‘inaugural’ half marathon, I told myself that I should go for a full next. I signed up for Sundown Marathon 2009 and started training in early January, clocking training distances which were further than my first 2 (10km) races.
Health Scare
While I was prepared for the long runs, I was not prepared for a health scare. It started with constant twitching of my eyelid as well as an inability to sweat on my left side of the face. When I went for checks I was told that I actually had Horner’s Syndrome (it’s real – go Google it) since I was born – something which nobody knew. But even with that the doctor was worried that the sudden onset of the symptoms – which I had strangely never experienced, it could be something worse. Thus started a series of tests, X-Ray and even an MRI scan before confirmation I was fine.
Through it all, I continued running, keeping water available to keep myself cool due to the inability to sweat. I even changed my route to run in loops so that the water could be ‘kept somewhere’. As I looked back, I also wonder what kept me going – perhaps it was just a wish to keep going and finish something while I was still alive (there were definitely morbid thoughts during that period).
2009: Race Day
Race day came on 30th May 2009 and start point was at Changi Beach Park. With the training clocked I was quite confident of finishing – the question though was how long it would take. From the start, the run was along Changi Coast track before hitting the coastal park connector. It was along this stretch that I realized I might have done my preparations wrongly. Firstly, I had hardly ran at night after 2359hrs. Secondly my belief that it would be easier to run was wrong as it was more humid. Thirdly, in the park connector the trees were fighting with us for oxygen!(OK-Maybe it was the humidity) To cope, I basically slowed down and told myself that the aim would be to complete while the sun was still down :p
The run moved to the Siglap park connector before cutting through Kembangan and making it across the PIE and then to Bedok Reservoir before heading to the Tampines Park Connector which lead to another expressway crossing – this time across Tampines Expressway to Pasir Ris. From Here it was towards Loyang before the final stretch at Netheravon Road before ending back at Changi Beach Park.
I didn’t make it back before the sun rose but I keep my first 42k to under 7hrs and earned my first marathon medal and finisher tee. It is something which I still keep and have in good condition and whenever I am feeling ‘vain’ – I wear it out. Perhaps it was my first marathon or the journey in those particular few months that place a value on this finisher tee.
My first…
Looking back at this run, while it did seem abit boring at that point in time, the run through the housing estates at Siglap, Kembangan, Bedok, Tampines and Pasir Ris in the wee hours of the morning was something very unique. And runners being the discipline lot we all are, didn’t really wake the residents up!
More Sundowns (and my life milestones)
Since then I have taken part in a few other Sundown events and strangely enough all had some significant ‘milestone’ tied to it;
Sundown 2010 – Did a half marathon a day after returning to Singapore on a 14hour flight after my honeymoon
Sundown 2013 – Did a half marathon a day after returning to Singapore after a 2 year stint overseas.
Sundown Malaysia 2014 – First time driving to a overseas event(Yes,it’s only JB).
Perhaps there is really something about this run which makes me join it almost every other year. I guess it’s typical of runners – ‘I won’t do this again’ but somehow just keep coming back for more.
Tips For Beginners
Before I end my reminisce of Sundown Marathon, just a couple of tips for anyone doing it for the first time.
I) Sleep beforehand – Running at this time of the night is not something most bodies are accustomed to so give yourself some rest in the day
II) Get Used To Running At Night – Most people will claim they run at night and hence should not be any problem. However unless you are a regular party animal, chances are you are probably sleeping at this time which you are running on race day so if possible slot in a couple of runs in the wee hours (best done with someone for safety).
III) Keep Your Eyes Open – Sounds like common sense again but senses tend to dwindle during those hours so watch where you are going – have heard of cases of runners running into lamppost or the runner in front.
It is really not as easy as it seems – Based on the earlier 3 points, it must be noted that running a half or full marathon at night is not necessarily easier. As I found out myself, it is tougher than a day (morning) event.
Hopefully what I mentioned helps – so see you at the finish line!
It’s been three months since I fractured my ankle and tore a ligament in the Urbanathlon obstacle race. Recovery whilst ongoing is excruciatingly slow for my somewhat impatient nature. I miss running. I miss working on improving. I’m still very much a novice and itching to get out there again.
In comes the Sundown Marathon 2015 race.
It’s a race ticks all my boxes to re-integrate into the running world.
First bonus is the time of day or better said night. As a nocturnal individual, morning races and pre-coffee are just tough on a body clock that operates best at nights. The Sundown categories are all post daylight and post several coffees. As a night race, it also means cooler weather, no chance of sunburn or sunstroke, no alarm clock and sufficient time to fuel up.
Second bonus is Sundown’s newly introduced 5km non-competitive category. This category opens it up to people from all walks of life including children aged 6+. For a nocturnal culture such as Singapore, the 5km category is a perfect opportunity for families to participate together in an active event. Certainly, my daughter, husband and myself are signed up for this new category. For me personally it’s a chance to participate in a racing event without the pressure of competing whilst my ligament is still repairing.
Thirdly, I’ve always wanted to do Sundown just simply because racing any terrain at night will have different challenges to those during the day. Day races you deal with the sun and heat. Night races you deal with diminished visibility, needing to be aware of the ground beneath you and any potential debris.
Fun for the whole family!
I have another five weeks to continue repairing until the Sundown race. I expect it’ll be a memorable event for me just simply because I would be coming out of hibernation and finally strapping on my runners again. For my daughter it’ll just keep pushing her running boundaries. Not so long ago her races were less than 1km. Nowadays it’s typically 3km+. As for my hubby, he wouldn’t call himself a runner but somehow he keeps participating thereby binding us together as a running family unit.
There’s a lot to look forward to with the Sundown race, such as returning to racing albeit an easy category. It’s also my first night race. I also have to admit that the racing tee and finisher medals are very cool designs this year. Most of all though I’ll just be happy to be back on the running circuit.
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Many of us know that to regular exercise is necessary to maintain good health. Yet, a majority of us find it way too easy to make excuses about being too busy, or tired, or plain unmotivated. As the saying goes, if you are too busy to take care of your health, you better make time to fall sick. If you’re too tired to exercise, know that a little bit of physical activity can actually boost your energy levels. And if it’s motivation you’re looking for, the following are some excellent reasons for you to lace up and go out for a run!
Maintains Healthy Weight
It’s no surprise that running is one of the most common activities picked up by people attempting to lose weight. Across the board, runners tend to have lower body mass index (BMI) scores as compared to the general public. A healthy BMI is defined as 18.5 to 24.9. Of course, weight is not the sole indicator of good health, and preserving muscle mass is crucial – especially with age – which is why more importantly, running also helps to lower your body fat percentage.
Furthermore, running improves your insulin sensitivity, and lowers blood sugar levels, which helps prevent diabetes.
Boosts Cardiac Health
Did you know heart disease is the second leading cause of death in Singapore, and that 15 Singaporeans die from heart disease every single day? There are certain risk factors beyond your control, such as:
Age: risks increase as you get older
Gender: men in general, but also post-menopausal women with less estrogen
Ethnicity: Malays are twice as likely to suffer than Chinese, and South Asians three times as likely
Genetics: anyone in your immediate family suffering from heart disease means you’ve got a predisposition.
Don’t panic, you’re not doomed; modifiable risk factors include:
Avoiding tobacco and excessive alcohol consumption
Preventing obesity and diabetes (see above)
Lowering blood pressure
Lower resting heart rate
Lowering LDL cholesterol
Lowering triglycerides
Running can help you tick off the last five points, and if you want to improve as a runner, it’s best to put down those cigarettes and maybe stop at two beers. Avoid being a statistic – aim for 30 minutes a day, five times a week, to help prevent heart disease.
Prevents Certain Cancers
The leading cause of death in Singapore is cancer. For men, the top three are colorectal, lung and prostate cancers while for women, they are breast, colorectal and lung cancers. The biggest kicker is the fact that research has shown that the following types of cancer are preventable with regular physical exercise: endometrial, colorectal, prostate, breast, lung, ovarian and gastric.
Cancer is a painful disease, one that causes suffering among friends and families as it does its victims. Consider your next run as an investment in your health, and the happiness of your loved ones.
Improves Mood
One of the most frequently cited reasons for running is “to clear my head” after a long day at school or in the office, or to “mentally prepare me for the day ahead”. Running is a great sport for stress management, and studies have shown that like most sports, it also helps combat depression. Crucially, teenagers who run demonstrate a healthier sense of self-esteem, helping them better deal with an otherwise sensitive period of development in their lives.
Other Benefits
Struggling with insomnia? Regular exercise helps you fall asleep faster, and improves the quality of your sleep. Being well-rested is crucial in decision-making, supporting a healthy metabolism, and maintaining overall good health.
You don’t need to be running marathons on a monthly basis to be healthy – on the contrary! While prolonged high intensity training can lead to a compromised immune system, light to moderate training runs does the opposite, boosting your immunity to fight viral and bacterial infections.
Best news for last: running slows aging. Researchers at the University of Colorado and Humboldt State University discovered late last year that thanks to a greater number of mitochondria in muscle cells and better coordination, 70-year-old runners have the same walking efficiency as a sedentary 20-year-old.
Your body is a temple, so treat it like one. There is no price tag for good health, so Just Run Lah!
Orange Ribbon Celebrations is a ground up movement to promote racial and religious harmony. Since the 1990s, the Orange Ribbon has been adopted by countries and groups of individuals as the symbol of harmony, equality and freedom. In Singapore, the Orange Ribbon is adopted as a symbol of respect, understanding, trust and friendship.
The Orange Ribbon Run is a signature event and focal point to promote understanding, appreciation and trust among Singapore’s multi-cultural and multi-religious society. The Orange Ribbon Run is gaining momentum as a people’s movement.
5 Free slots
We are happy to give away 5 free slots for Orange Ribbon Run 2015: Race Against Racism. All you have to do is enter your email in the form below and click on Submit!
Given the tropical heat, and most people’s work schedules, it isn’t unusual that a large number of runners only get a chance to lace up and head out the door after the sun has gone down. Now, Singapore is one of the safest cities in the world, and as such, we tend to become quite complacent. However, as the PSA so frequently reminds us, “low crime doesn’t mean no crime”.
Ensuring personal safety means staying alert and on guard at all times, and the following are things to take note of if you choose to run at night.
Do’s and dont’s for nocturnal runners:
1. It makes little difference what colour your running outfits are during the day (although black will probably absorb and retain more heat), but when the sun goes down, it’s time to pay closer attention to your clothes. To aid drivers, cyclists or other pedestrians, wear white or light-coloured clothing. Some running clothes also have stitched-in reflectors, which further increase visibility.
2. Leave the headphones at home. Your visibility is already reduced by night, so keep your other senses keen. You can’t hear cars, bicycles, dogs off the leash, or any other potential dangers when you’ve got the music blasting.
3. Run against the flow of traffic and stick to the footpaths. It’s easier to avoid vehicles when they’re coming in your direction, rather than from behind. Even if you’re running on pavements, there is no guarantee that a vehicle won’t suddenly swerve towards you for any number of reasons.
4. Rotate a handful of familiar routes. Night is not the time to go exploring a new running route, so stick to well-lit paths where you recognise landmarks and have no problems identifying where you are. Avoid creating a pattern by varying the time of the night and rotating a few routes, to prevent potential stalkers from following you.
5. A hand torch or frontal lamp can be useful in providing additional light, especially in certain areas with poor or no lighting, or if you have poor night vision.
6. Bring a little bit of cash, in case you ignored our advice to stick to familiar routes, got lost, and need a cab ride home.
7. Carry a mobile phone to call for said cab, or a lift from someone who loves you. It’s also crucial in case you need to call for help in an emergency.
8. Run with someone. There is safety in numbers, and a running buddy is an extra pair of eyes and ears. Not only will this discourage malicious attacks, you’ve got someone to warn you about that extra step, or hole in the ground.
Now the dust has settled on an unforgettable day of running and inspiration, the numbers that lie behind the second Wings for Life World Run show how the event captured the world’s imagination.
Encouraged and supported by thousands of volunteers, athletes from all four corners of the globe came together on Sunday, not just to provide a true sporting spectacle but also a formidable demonstration of determination and fun.
Singapore presence
Singapore’s ultra-marathoner Paviter Singh, who represented the Lion City for this one-of-a-kind race came in 7th place in Taiwan, covering a distance of 41.1KM in 3hr 05mins before being overtaken by the indomitable chaser car. He stands at the 512th position globally, out of 101,280 runners worldwide. Paviter’s personal account of his overall race experience is documented at Redbull.com here.
The event in numbers
– There were 101,280 registered athletes for the event including competitors from 155 nationalities, not far short of the number of member states in the United Nations.
– €4.2 million was raised for Wings for Life to take the foundation another step closer to finding a cure for spinal cord injury.
– Tens of thousands set off on Sunday after completing their training sessions, and their hard work showed as 70 Catcher Cars, the moving finishing lines, reeled them in worldwide.
– A staggering 1,059,529 kilometres of running was pounded out on Sunday, the equivalent of over 2.7 trips to the moon.
– The oldest participant, who was born in 1920, lined up with her younger rivals in South Africa and ran 7.24km.
– Most remote Selfie Run participant ran in Vestvågø, Norway, in the Arctic Circle.
– Ethiopian Lemawork Ketema completed a back-to-back victory with his run of 79.9km in St Polten Austria while in the women’s race, there was a maiden win for Japan when Yuko Watanabe sailed home to victory in Takashima after completing 56.33km.
Runners compete during the Wings for Life World Run on May 3, 2015 in Yilan, Taiwan. Photo by Aitor Alcalde / Power Sport Images
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TRISLIDE – Who It’s for
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First trail run at the TOUGHEST 10KM IN SINGAPORE!
Honestly, I am not ready to tackle this run at all but thanks for Justrunlah to give me a chance to try my first ever trail run. This is the second time that I joined a race that is in Sentosa which means that there will be loads of up and downhill which made me very nervous as I was going towards the starting line at Sentosa Gateway. Loads of HomeTeamNS guys and F1 runners joined this race. It seems like me and my friends are the few female that are somewhat near the starting line.
YAY SAND (OR NAY)!
After about 2km into the race, I sinked into Tanjong Beach. It is really difficult to run on the sand. Firstly, it is soft so your feet will sink into the sand which causes instability. I keep swinging my arms hard to keep my balance and I almost trip for many times. Secondly, it feels like you are not moving even though you are running so hard. This is very demoralizing especially when you see a lot of people overtaking you. Thirdly, the running area is at the sloping area of the beach which require more endurance to withstand the slopes as well.
TRAIL
Because of the difficulty of the beach section, the trail section at the Merlion Park and near the Siloso Beach is not as difficult. There are a few up and down slopes and that is it. To be honest, it is not really a trail. I imagine it will be like running through Macritchie but I guess because Sentosa do not have such running trails.
ALL IN ALL
This race in indeed the toughest race that I have ever joined mainly due to the beach sectors. The slopes in Sentosa are manageable but when you run the slopes after the beach sector, it becomes an extreme torture to run the slopes. I came in slightly after 1 hr which is a timing that I am not that happy about. BUT I will be back for revenge to get my sub-1hr timing.
As the Singapore International Triathlon approaches, JustRunLah! delves a little further into the world of triathletes, to learn more about the fascinating stronghold multisports challenges have on those who are courageous and disciplined enough to take them on. This week, we chat with triathlete Lam Wai Kit, who shares with us his recent experience at the IronMan 70.3 Putrajaya, some lessons learnt, and his thoughts on how to succeed in a triathlon.
JRL: Tell us a bit about how you got into triathlons.
LWK: I did my first triathlon back in 2009 as I was intrigued by the challenge of multisports, i.e. doing different sports back-to-back. It has gotten me hooked ever since, and I have been racing regularly for the past 5 years.
JRL: Describe the highlights of your running career in the last 12 months.
LWK: The past 12 months have been a roller coaster for me. I was injured for the most of 2014, a stress fracture developed in my heel and I was out for a few months. During that time, I missed a few races which I was looking forward to, and was quite bummed out by it. In hindsight, it was a good decision pulling the plug on racing as I recovered in time to take part in the Singapore University Games (SUniG) Aquathlon. The SUniG Aquathlon race has always been a key race for me as it is very special racing alongside my teammates from SIM Aquathlon, sharing all the ups and downs during training leading up to the race.
JRL: Swim, bike, run. Which is your forte, and which is your favourite?
LWK: I would say that running is my forte out of the 3 disciplines. But I am constantly trying to make myself less of a one-dimensional athlete and be consistently strong across all 3 disciplines. Having said that, cycling is my favourite out of the 3! I just enjoy riding my bicycle and I do hope that in the near future, the love of cycling will eventually translate into becoming a stronger cyclist.
JRL: You recently participated in the IronMan 70.3 Putrajaya. Have you competed this race before? Tell us a bit about the race experience.
LWK: 2015 is the second time I raced in Putrajaya. I travelled with a few friends both years and that contributed largely to the awesome race experience I had. Putrajaya, being in relatively close proximity to Singapore, makes it an easy destination for a race (No lugging of bike box around!). Overall, the race experience there was really good, nothing to complain about other than the heat and humidity, a complaint which resonated with most of the competitors. But living in a tropical climate like Singapore, it wasn’t much of a surprise and nothing I have not prepared for.
JRL: What were the biggest challenges you faced during this race?
LWK: It was a good learning experience for me at Putrajaya, a few mistakes that I made on the bike leg could definitely be avoided the next time round- my only bottle ejected from the bottle cage right out of transition after hitting a bump and so did 2 of my energy gels. I also had some problems getting my cycling shoes to tighten which slowed me down at the start. It did not help that I had cramped up in my legs at the start of the bike leg, I’m still trying to figure this one out though!
JRL: What’s next on the cards?
LWK: I would like to race again soon, after taking some down time post-Putrajaya. It will be more of avoiding the mistakes I made, and executing a good race where all 3 disciplines go smoothly.
JRL: What is the most important factor for succeeding in a triathlon?
LWK: I feel that endurance sports, in general, reward hard work. I guess all endurance athletes can bear testament to this. It is also where hard work beats talent. So in my humble opinion, the willingness to make sacrifices and work harder than anyone else is the most important factor for success in triathlon. Having said that, there must be passion behind it, if not it is hard to get out and slog through the training sessions, day in day out.
JRL: What advice would you give to runners contemplating a triathlon?
LWK: My advice will be to take caution, it is highly addictive! In all seriousness, the local triathlon community has many outlets where a first timer can adequately train to complete a triathlon. Enjoy the sport and embrace the challenge it presents!
To celebrate SG50, the Singapore SEA Games Organising Committee Executive Committee (SINGSOC EXCO) is making the games as affordable and accessible to Singaporeans as possible. Be a part of the action and come show your support!
Of the 36 sports at the games this year, entry to 18 sports will be free, including: Athletics, Archery, Softball, Tennis, Squash, Rowing, Canoe/Kayak, Sailing, Tra. Boat Race, Water Ski, Cycling, Golf, Triathlon, Bowling, Shooting, Petanque, Hockey and Floorball. Of the other 18 sports, ticket prices start at $5, with discounts for youth, senior citizens and NS men. Special tariffs are also available for group purchases and season passes.
For more information on ticket prices and to book your tickets, click here.
Which games will you watch?
Key dates for everyone to note on the calendar are Friday 5 June 2015 and Tuesday 16 June 2015, the spectacular Opening and Closing ceremonies of the 28th SEA Games. Of course, here at JustRunLah! we certainly won’t be missing the track events scheduled under Athletics at the National Stadium, from Saturday 6 June 2015 to Friday 12 June 2015. If you haven’t done so already, it’s not too late to sign up for the 10K Nila Run, and share part of the marathon route with Ashley Liew and Soh Rui Yong!
With more than 7000 athletes showing up from 11 Southeast Asian countries for the 36 events to be held across 31 venues, be prepared for some road closures and restrictions over the coming couple of weeks. To facilitate a smooth execution of the Games, members of the public are advised to expect delays at the following venues on the corresponding dates:
Sport / Activity
Venue
Dates
Football
Jalan Besar / Bishan Stadiums
28 May – 14 June
Opening Ceremony
National Stadium
5 June
Equestrian
Singapore Turf Club Riding Centre
6 – 10 June
Triathlon
East Coast Park
6 – 7 June
Marathon / Nila Run
Kallang / East Coast Park / Marina Bay
7 June
Cycling
Marina South
9 – 14 June
Closing Ceremony
National Stadium
16 June
Spectators and road users alike are highly encouraged to use public transport at this time. Not only is it better for the environment, it will save you a lot of headache as parking spaces are limited at each event venue, and road closures, diversions and delays can be avoided by taking the trains.
For full information on road closures, click here.
