West Coast Park – Play Centre in the West

Photo credit: littledayout.com

Garmin The Performance Series is coming to the west, specifically to West Coast Park, in 2019! After you have emerged out of your comfort zone at Road Race 1 at Punggol Waterway, it is time for you to progress towards betterment at Road Race 2! Happening on 18th August, 10km and 5km categories are available for Road Race 2.

Since Road Race 2 will be held at West Coast Park and in line with the Series’ objectives of encouraging a consistent healthy lifestyle while exploring Singapore’s landmarks, bring your family and friends and enjoy a day out at West Coast Park after the race, be it playing or dining outdoors! Let’s check out what West Coast Park has in store for us!

Want to read more about Garmin The Performance Series, read here or visit their official website at https://www.theperformanceseries.sg/!

Themed as the “Play Centre in the West”, West Coast Park is a large regional park located in the southwest of Singapore. A linear park comprising 50 hectares of park land, the park runs parallel to West Coast Highway.

There is something for everyone

West Coast Park is divided into three areas for you to enjoy with your family – play areas, dining outdoors and bird watching experiences.

1) Play areas

Adventure Play Area

Standing at the center core of Area 3 is the Adventure Play Area that caters to people of different age groups, from toddlers to young adults. This is the heart and most active zone of West Coast Park. Situated conveniently near the McDonald’s, the Adventure Playground comprises eight play sets and obstacle courses, featuring climbing equipment, zip lines, slides, and other stations for children and toddlers. The iconic towering climbing pyramid is also located in this area, where parents and bigger kids can test their climbing skills.

Pyramid, photo taken from nparks.gov.sg

Fun on wheels

With the park paths available, you can bring your own bicycles or skates for a leisurely afternoon bike ride or some skating practice.

Have fun with your pets

At the furthest end of Area 1 (near the Pasir Panjang Wholesale Centre), there is ample space for your dogs to get some exercise or probably roll around. There is also a high tech Dog Washing Booth which dispenses shampoo, conditioner, leave in treatment and ends it all off with a quick blow-dry.

Grand Lawn

West Coast Park Grand Lawn, photo taken from Google Streetview

Adjacent to the play area, the Grand Lawn is a huge open space where families and friends can busk under the sun for a picnic and bond over games and activities such as kite flying or a game of frisbee/football while enjoying the breeze coming in from the coastline.

2) Dining outdoors

Other than the McDonald’s located at Area 3, there is also an option for you to book a barbecue pit at Area 2. These pits are perfect for your weekend picnic activity with your family and friends where you can enjoy barbecuing and cooking your food outdoors.

3) Birds Watching

West Coast Park is definitely one of the hotspots to do bird watching! Visitors to the park can take a stroll to Marsh Garden and see if you are able to spot unique birds such as the White-breasted Waterhen (Amaurornis phoenicurus) and Striated Heron (Butorides striata).

Our readers are also entitled to a 5% discount when you use the promo code JRL5OFF
for registration at https://wejust.run/GarminTPSRoadRace2

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What Counts as a Trail in Singapore

As a new arrival in Singapore it didn’t take me long to realize that Singapore’s large and thriving running community has jumped on the trail running bandwagon full-on. I’ve been running trails and streets for a couple of decades now, in various countries. And on top of real running, I’ve been an avid consumer of running-related media output, armchair running as I call it. That gives me some perspective on what has and what has not changed, over time, worldwide, in Asia, and in Singapore.

Over the last decade, the surge in participation in, media attention on, and the active promotional involvement of shoe and other running gear companies in trail running has been enormous, everywhere. But let’s take a step back and try to figure out what has really changed, and what has a strong element of old wine in a new bottle to it. And then focus on Singapore.

Running has grown in popularity world-wide, and in Singapore too, but official statistics show it has been popular for quite a while already. Rather than sheer numbers, I would propose that the most important changes over time, everywhere, and also in Singapore have been in way more females participating than before, in the former strong correlation between distance and age – short for the youngsters and marathon for the geriatrics – disappearing, and in the increased popularity of ultra’s, with a growing emphasis on going more extreme. And, yes, in trail running and mountain running races becoming big events and those winning them getting increased attention in ‘traditional’ running media, and the emergence of a trail running specific media and gear universe.

But trail running in and of itself? Nothing new really, used to be called cross-country, that is all. On my personal pedestrian Singapore blog, you can find some more reflections on all this labeling business, but runners have hit the trails for as long as there have been runners.

Wait, what about Singapore? Trail runners? Yes, plenty. One only has to go to what everyone tells you are Singapore’s only real trails in the Central Catchment/Bukit Timah area on a weekend morning. But trail races? Hardly any. And talk with the more serious looking runners on such a weekend morning, and nine out of ten will be preparing for some race elsewhere (Malaysia, Indonesia, Hong Kong,…), often a pretty extreme one.

What distinguishes the Singaporean trail running community is that the little red dot always has been, well, little. Not that many ‘trails’ to run. And the way Singapore’s development goes ahead means that the little that there is, is shrinking.

This makes for great trail running – East Coast park beach. Credit: nParks

Having said that, I also think that the Singaporean trail running community has an unnecessarily restricted understanding of what a ‘trail’ is or should be. Sure, a nice technical mountain trail is a trail runners dream, but before youtube, Salomon, and races like the UTMB started branding trail running, when we all just ran roads, track or ‘cross country’, trails were basically about traffic free, unpaved ways through green areas. And Singapore has plenty of that. But when I explore the city on foot, I hardly ever see runners leaving the park connector or sidewalk for the very, I mean very obvious off-road possibilities close by. To mention but the most obvious example, known to all runners in Singapore: the East Coast park. As I argue in posts on my personal blog (see here and here): from Marina East Drive to the National Service Resort & Country Club, out and back, that’s sort of half marathon distance 90-95% of which can be run on grass and beach. During low tide, my guess would be that around 70% of that half marathon, 15k!, could be on beach. I find it very difficult to understand that so-called trail runners stay on the concrete with that next to them.

Yes, Singapore is small, very urban, with a car-centric and convenience-oriented policy mindset, but to those able to free themselves of the unnecessarily limited understanding of what makes for a good ‘trail’ there is more to be found than the overcrowded (at least on weekend mornings) footpaths in the big green blob at the heart of the little red dot.

In a way, all of the above is about looking at one’s environment in a ‘new’ way. My next post will try to move the boundary posts of vision even further: trails in the hardcore urban centre….is that possible? Lots of my blogging ultimately is about immersing ourselves in our environment, opening up to what is out there for grabs. Let me end this one with a short film that illustrates that better than anything else I know of:

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Review: United Airlines Guam Marathon 2019 (by healthobeing)

Just happened 2 weeks ago, but it was not until now that I had the time to pen down this wonderful experience in paradise. Running the Guam marathon was not something that I had expected.

Guam is a USA territory, but it is nearer to Philippines and Japan than the mainland US.  To get there from Singapore you can either travel to Japan or Manila to transfer flights.  It takes about 3hr 40min plus for both countries.  Predominantly a US Armed Forces base, the island has local indigenous people and also residents from US mainland.  Tourism is the next biggest thing for the island.  With beautiful sandy beaches and nature, Guam draws tourists mainly from Japan, Korea and Philippines to enjoy the nature.

Taking Philippines airline to Manila

Daybreak as plane arrives in Guam

THE RACE

Hafa Adai-pronounced as Have a day. Hello for greeting in Guam

Taking place on 14th of April, I signed up for the race since last December after my friend, who was working there, invited me to go.  I had never thought of going to the island especially it was touted to be a wedding island for Japanese, they simply love to go there and organize their wedding.

Beautiful beaches around the island

more lovely beaches

The race main sponsor is United Airlines, the race is not overly subscribed with only about 500 Full marathon runners in total.  For females it is only 300 plus.  The sign up fee is about US$100 which includes the runners’ entitlement and the race itself.

RACE PACK COLLECTION

Race expo signs

Held at the Pacific Island Club, which is another good resort along the stretch.  The expo is held inside a marquee near to the swimming pool area.  It is very tropically designed, collection is very well organised, overseas runners have a special lane to collect their race pack.  There were many Japanese and Korean runners so they have dedicated translators to help them out.

taking a cameo

Collection area

After collecting the bib, time to collect the bag and tee

Hanom water booth

There are also many Guam Marathon merchandise sold here.  As the finisher tee is not included, you can purchase them at the expo and wear it after the race.

Race pack consist of a transparent drawstring bag with brochures , the race special edition magazine with race information.  The event tee , a key chain and of course, the bib and also a time chip to be tied to your shoes.

Runners’ entitlements

There are many vendors at the expo selling the basic running needs and also banners to take picture with.

RACE DAY

Start line

All drop bags are packed like this

Drop bag point

Full marathon starts at 3 am, it is an unearthly timing, but being a tropical island it will get very hot if you start late.  To speak the truth, the course was really flat and good but because of the night time, it gets a but mental to run after a while as it is dark all around.  You might want to bring a head lamp or some light for more visibility.

Portable toilets at the start and finish line

The roads are well closed for the race and no complicated turnings, just 2 u turns and you are on the way back to the finishing line. The water points were all filled with isotonic drink, Gatorade and water.  Some of them had the cold sponge and special local snacks like the Apigigi , a local sweet snack made of coconut and tapioca.  Some check points also had coconut water for hydration.

Along the way

Apigigi snack

FINISHING LINE

Ending line with Cheer

Certificate printout

Ending at the Tumon Bay, after crossing the finishing line , runners can print their results on the spot, then collect their medals, commemorative beach mat and towels. Runners can also chill out by the beach side and relax or take a shot of the beach. Replenishment like banana and apples, more water and Gatorade are available at the ending point too.  There were also food truck selling food if you are really hungry or just need a coffee.

Medals

Finish food and hydration

Finisher stuffs

Me and Jaime my friend

I felt that this was the best choice made this year to go to a place with beach for marathon. I seriously loved the beach, and it was great to be able to end with the beautiful beach scenery.  Would come back here again!

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Running Clubs in Singapore: Runninghour

Are you bored of running alone? Why not join a running club?

With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you wish to create positive impacts on a person’s life and run at the same time, Runninghour is perfect for you!

Read more to find out what’s special about Runninghour.

Runninghour’s Purpose

Runninghour was co-founded on 18 April 2009 by Mr. John See Toh and Ms. Chan Jan Siang with the aim of providing an avenue for mildly-intellectually challenged youths to participate in sports and integrate with mainstream society. The members are mainly students and ex-students of APSN.

On 9th June 2012, we expanded to include visually challenged runners (VCRs). Recognising that the club has the potential to create a positive impact in more lives, Runninghour officially registered as a co-operative in May 2014, to promote the well-being and integration of persons with special needs (PWSNs) – all known as Buddies in the Runninghour family.

Runninghour’s Activities

Runninghour holds regular sports activities such as Weekday Fun & Fit fitness sessions, weekly Saturday Runs, tandem biking, dragon boating, and other activities for Intellectually Challenged Runners (ICRs), Hearing Challenged Runners (HCRs), VCRs and Physically Challenged Runners (PCRs). In the past year, RunningHour started encouraging individuals with mental health challenges to join the group to enjoy the physical and social benefits of running as a pathway to healing. RunningHour also accepts engagements to run corporate social responsibility events to strengthen inclusivity awareness and deepening integration with the public at large.

Induction Training is conducted once a month to train potential volunteer guides to learn skills ranging from how to use a tether to guide a visually impaired buddy runner to the interaction cues for an autistic brisk-walker buddy.

Runninghour’s Motto

Our Motto is ‘Run To Bond Run So Others Can’ is both figurative and literal. Visually and intellectually challenged runners require trained guides to accompany them for their runs.

Runninghour’s Race

To create more awareness of our mission of promoting the well-being and integration of PWSNs though sports, we have been organising annual mass runs under the title Runninghour: Run So Others Can since 2015, renamed to Run For Inclusion in 2018. Our event is the first and only of its kind in Singapore and its unique nature sparked an increased amount of interest within the community. In August 2018, we had close to 1,500 participants who ran alongside about 570 runners with special needs (up from 470 in 2017). To experience the challenges faced by runners with special needs, they were invited to challenge themselves with the unique ‘Empathy Run’ feature of the race. Runninghour2019 is in our fifth run this year and we hope to motivate the public to come together once again to show their support towards integrating people with special needs through mainstream sports.

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20 Benefits of Walking 30 Minutes A Day

It is one of the best and easiest things you can do for your health. It may be challenging to find the time to exercise or hit the gym, but an evening stroll or walk during lunch or after work is all you need to enjoy some real health improvement. All you need to have is a walking/running shoe and probably some companion during your walks and you’re definitely good to go.

Here’s 20 benefits of walking:

  1. Reduces Risk of Heart Disease
  2. Helps to maintain weight
  3. Reduces your stress levels
  4. Increases your energy levels
  5. Helps to boost your mood
  6. Gets the blood pumping
  7. Prevents obesity
  8. Help to reduce anxiety
  9. Increases functioning of the lungs
  10. Increases the body’s access to Vitamin D
  11. Gives you time to practice self-care
  12. Improves coordination and balance
  13. Improves the quality of life
  14. Reduces the chance of diabetes
  15. Reduces the risk of cancer
  16. Improve the quality of sleep
  17. Walking can spark creativity
  18. Strengthens bones and muscles
  19. Improve blood pressure
  20. Can help to boost your immune system

Simply just walking for 30 minutes a day has a lot of benefits to your body and yourself. Start walking today!

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My JustMove! Asia: Bukit Timah Hill Summit (by Lingderella)

It’s a hike and I had a great workout! And we were sweating like crazy, not exaggerating I sweat as though I had done a 10km run, though it’s a 6.5km hike/walk! I jio-ed Eleanor and Rey on a weekend to Bukit Timah Hill 😍

It’s crowded with families bringing along their kids for some leisure stroll, groups of friends hanging out doing something healthy together and also hardcore runners chionging up the slopes looked like they are training for something major 💪

It’s awesome to do something other than running at times. It’s enjoyable to hold a positive attitude, taking it slow to enjoy and chill as well as to appreciate the scenery, the greenery and chit chat while we hike ❤

Fun fact: Bukit Timah Hill Summit is the highest natural point in Singapore 😍

I’m so glad that JustMove! Asia extended the deadline of the challenge till the end of 2019 so I can still submit the rest of the pending runs without rushing! Phew! There’s currently 13 Challenges and I’d only completed 4 inclusive of this Bukit Timah Hill Summit Challenge 😆 And I still have 9 more to go to complete my set of medal collection! 💪 You may still register for the challenges here and earn these beautiful iconic medals of places of attraction in Singapore 😍


There’s different hiking routes to the summit of Bukit Timah Hill but I’d always used the easiest “red” trail 😆 There’s other route such as Yellow, green and blue as well which I want to try next time 😍 Though I’ve been to BTH no lesser than 20 times, there’s this Hindhede Quarry which I’d never heard of until this trip with Eleanor till she mentioned about it 😂

The nearest MRT station is Beauty World and even from there to the Bukit Timah Hill Summit is less than 2km. There’s a short cut to reach the summit at the red trail which is to climb the steps. Though the distance to reach the summit would be shorter, but it’s definitely a tougher climb because the steps were longer in height than normal steps and one need to have good pair of knees to climb it 😆 But it surely is a good exercise 😁

Once we reached the summit, we took the exit route towards Dairy Farm as we decided to detour to Singapore Quarry before we end our hike at the Rail Mall near Hillview MRT station for Prata 😋 There’s quite a couple of shops for makan there.

The Singapore Quarry is another beautiful place around the area to explore and visit. It’s less strenuous to walk there and I always enjoyed watching the fishes there swim around ❤

Just nearby there’s this super pretty place along The Rail Corridor just steps away from the Rail Mall. Do stop by there to take some awesome photos before leaving 😍


 

Learn more about JustMove! Asia by clicking here. The challenges are open for registration in 2019, and you can complete this awesome medal collection while exploring new places in Singapore

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5 Surprising Benefits of Exercise

Regular exercise has proven to benefit the body immensely. People who exercise regularly have reported having a boost in energy, improved quality of sleep, flexibility, loss of weight, clearer skin and lowered risks of chronic diseases.

Most nutritionists across the world recommend regular exercise for anyone who wants to maintain a good health. You do not have to work out for the Olympics. You can always go for exercises that are less intense. Such exercises are important as they are the determining factor of your overall well-being.

Similar to writers, people who are involved in regular exercise have increased lifespan compared to who do not exercise at all. They have a high self-esteem which makes them likeable to others.

They also perform better at work compared to their counterparts who do not exercise. People who do not exercise regularly feel tired, lazy and sluggish and this affects their overall performance. 

Nutritionists have reported that young people who hike, jog or take a brisk walk regularly have a lower risk of having chronic diseases related to age such as joint pains and dementia. Regular exercise also regulates cholesterol levels.

Therefore, it is of utmost importance that you invest a few hours in exercise every day to maintain a healthy lifestyle. Today, we will be discussing the five most important and surprising benefits of exercise. Here is number one!

1.    Improves cardiovascular health

You can improve your cardiovascular health through regular exercise. Some of these exercises include jogging, biking and walking. The gym has several different machines aimed at improving your cardiovascular health such as the treadmill, bike and the elliptical machine to name a few.

Cardiovascular exercises are extremely important to people who have suffered a stroke. Studies reveal that they should go for a mild exercise routine because maintaining the adequate heart rate is necessary.

2.    Improved sleep quality

Today, many people across the world complain about insomnia or irregular sleeping patterns. A daily workout session can solve this problem without the need of taking sleeping drugs. Regular exercise improves the quality of sleep as it requires your body and mind to put in great effort which makes you tired thus leading to a deep sleep.

Studies have revealed that regular exercise eliminates disrupted sleep patterns. The results might not show in a day but exercising daily will definitely improve your sleep in two to three weeks and combat insomnia.

3.    Increases energy levels

If you want to boost your energy levels, a daily workout session can be a great alternative. Fitness experts have reported that low intensity exercises can decrease the risks linked to fatigue by twenty percent. You do not have go for hard-core workouts to boost your energy levels.

You will start experiencing these results as you keep on exercising every single day. Forget about the energy drinks and the pills. Get a quick energy boost today by working out.

4.    Enhances strength and flexibility

Stretch and strength training will enhance your strength and flexibility. Do not just opt for cardio exercises alone. Strength training plays an important role in building muscles. In most instances, strength training involves lifting weights and doing yoga moves to increase mass.

Strength training is important especially for the elderly because it makes the bones strong. Strengthening your muscles and bones will boost your energy levels and improve the quality of your sleep because a lot of energy is used during strength training.

5.    Makes the skin clearer

Regular exercise promotes healthy skin. How? It is important to note that any physical activity that promotes blood circulation also keeps your skin vibrant and healthy. People with dermatological conditions like rosacea and acne should take special care of their skin while exercising but it should not be something that holds them back from exercising.

Through increased blood flow, physical activity or exercise nourishes skin cells and keeps them healthy. It also carries away waste products such as free radicals from cells.

Exercise eases stress. Stress affects sebaceous glands which are responsible of producing sebum or oil in the skin. Some of the skin conditions that are created by stress include acne and eczema. When a person with these conditions exercises regularly, stress will naturally be eliminated and his or her skin will improve and become clear.

Conclusion

Regular exercise and physical activities are great ways that can make you feel better while boosting your health. Regular exercise is essential for everyone who wants to be successful and live longer. Remember, your health always comes first. Without it, you cannot do much for yourself or your community.

All you need is training gear, discipline and perseverance. Do not start your exercise program and quit a week later because you cannot see or feel the results. Everything worthwhile takes time. As Jim Rohn said, “In life you will suffer one of two pains. The pain of discipline or the pain of regret. The pain of discipline weighs ounces. The pain of regret weighs tons.     

Most adults today exercise to reduce or maintain the size of their waistline. Aerobic activities are essential to anyone who wants to reduce weight. Combining moderate and intense aerobic activities will accelerate weight loss. Examples of aerobic activities include walking, running and swimming.

Strength training should not be left out. You need to exercise your major muscle groups at least two times in a week by either lifting weights, doing body weight exercises and using weight machines in the gym.

Your activities need to be spaced out evenly throughout the week. If your goal is to lose weight or build muscle you need to allocate enough time to physical activity at least thrice a week. Drink a lot of water and rest. Do not fall into the trap of exercising continuously without rest. You might end up injuring yourself. Recovery is as important as exercising. 

Before starting your exercise or work out program, consult your doctor. It is important to do this if you have never exercised at all or you have not exercised in a long time.

You should also consult if you have any concerns or questions or a chronic disease such as arthritis, diabetes and heart disease to name a few.  

Guest post by: Jacob Dillon. Professional writer at NinjaEssays. Being passionate about what he does, Jacob likes to discuss stirring events as well as express his opinion about technological advancements and evolution of society. Find Jacob on Twitter and Facebook.

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Nike Opens Largest Partner-owned Store in Southeast Asia and India at Jewel Changi Airport

  • More than 1,000 sqm, this is the largest partner-owned Nike store in Southeast Asia and India to date
  • Local elements injected into store design by Singaporean contemporary artist, Samantha Lo
  • First ever “Nike By You” in-store customization service in Southeast Asia

SINGAPORE – 18 April 2019 – Nike officially opens its doors to their largest partner-owned store in South East Asia and India at Jewel Changi Airport today. Spanning more than 1,000 sqm, the store aims to provide a unique and interactive retail experience for locals and travelers at Changi Airport Terminal 1.

Located in the heart of Jewel and occupying a duplex unit, the Nike Jewel store adopts the latest architectural design used in all Nike stores around the world. Hyperlocal is core to the Nike Jewel store design. Walking into the store, consumers are greeted with a series of vibrant and locally inspired artwork by Singaporean contemporary artist, “Sticker Lady” Samantha Lo. Exclusively designed for this store, her artwork was inspired by local elements such as traditional tiles and patterns, to its street signage and colloquial language.

“My designs are a reflection of the energy and spirit of Nike, showcasing how we can be the truest and best versions of ourselves through sport, while telling the stories of who we are. Each design features my take on what makes us Singaporean – our unique blend of languages and cultures, celebrated in colloquialism and in the tapestry of visual elements. My personal favorite is the t-shirt design sporting the term ‘can’ – it really is the most Singaporean way to say ‘Just Do It.’.” – Samantha Lo

The second floor of the Nike Jewel store houses the first ever full-fledged “Nike By You” in-store customization service in Southeast Asia, where a variety of items can be personalized. Consumers customizing tee-shirts can select their design from a range of graphics, including original artwork from Samantha Lo, to be printed on selected Nike store offerings. The entire process is done digitally, and the final product is printed on the spot in less than 30 minutes.

“We believe that brick-and-mortar spaces remain integral for consumers to achieve the best brand experience. With the opening of Nike at Jewel Changi Airport, we are set to propel our consumer-direct strategy through the integration of digital and physical retail. The best Nike products and offerings have
been carefully selected for this community, and the store has been conceptualized with multiple touch points for a fully immersive and seamless Nike experience that is personalized and unique.” – Tarundeep Singh, Director Nike Stores, Southeast Asia & India

The store also boasts the latest and most extensive range of Nike merchandise in the region. It offers a comprehensive range of running, training, lifestyle and basketball products through carefully curated seasonal looks and displays. The latest Nike Free Running Collection takes center-stage, Nike’s latest addition that provides an enhanced barefoot-like feel experience.

In addition, NikePlus members can enjoy member-exclusive products, early access to new products and access to Nike events ahead of the public.

“As the largest Nike-only retail group in Singapore, we look forward to partnering with Nike on its ongoing journey to impact the sporting lifestyle. The presence of Nike at Jewel Changi Airport is a clear signal of SUTL’s ambitions in the retail sector and stands as a testament to our established track record in that space.” – Mr Arthur Tay, Chairman, SUTL Corporation

NIKE JEWEL

Location: Jewel Changi Airport, #02-232/233
Opening hours: 10am to 10pm daily

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10 Essential Safety Tips for Urban Runners

Cities offer many amenities, but wide-open, pollution-free spaces for running are rarely one of them. You can still have a great run in an urban environment, but it takes extra planning and precautions to make your experience safe and enjoyable. From running at off-peak times to sharing the sidewalks, here are 10 tips to follow during your urban runs:

Listen to the world around you.

While earbuds are great for blocking out ambient noise, they’re terrible for listening to the world around you because the rubber tips seal up the ear canal. Staying aware of your environment is paramount for running safely in urban environments, so keep the volume down low or leave your headphones at home entirely. If you’re in the market for a new pair of headphones, look for a model that rests on top of the ear rather than inserting into the canal, as this design will still let you hear ambient noise.

Run on the best side of the road.

The conventional wisdom is that you should run against traffic so you’re facing oncoming cars, which improves both your visibility as well as drivers’. However, running against traffic isn’t always the safest route, especially if only one side of the street has a trail or sidewalk. Use common sense and choose the side of the street that gives you enough room to run and good visibility. Try not to run right next to walls or other areas so you have space to dive out of the way in a worst-case scenario.

Find a running buddy or two.

As the saying goes, there’s safety in numbers—not to mention that having a running buddy can keep you accountable and make the time pass quicker. There are many national running clubs that can connect you with compatible runners. Whether you run solo or with others, vary your route often to make it harder to follow you, don’t share too much about where you run on public social media sites and always tell someone where you’re going.

Carry only the essentials.

Obviously, you’ll need to bring your phone and your keys with you. You should also bring identification such as your driver’s license, cash for emergencies and a transportation card (if applicable). If you’re running at night, you’ll also want to bring a flashlight to illuminate the way. You’ll probably need an armband or small fanny pack to fit everything. Some running shorts have small pockets, but they’re usually only big enough to carry a few bills, not an entire phone.

Dress in bright clothing.

Whether you run at day or night, you need to make yourself visible to drivers and other pedestrians. Wear brightly colored leggings, shorts, tops and compression socks to make yourself stand out from the pavement. If you run at night, you’ll also want to invest in a vest or other reflective clothing that will show up well against headlights.

Run at the right times.

Alas, pollution is a problem in many cities and it can actually make it tough to breathe as you run. Try to avoid heavily polluted areas altogether, and don’t run during rush hour either. Not only is traffic much worse then, but the exhaust from all the cars can also seriously mess with your lungs. Instead, run early in the morning or later at night once traffic has calmed down.

Seek out safe trails.

Just because you live in a city doesn’t mean that crowded sidewalks are your only option. Do some research to see if there are any urban parks or running trails near you. Depending on the park or trail, you might be able to avoid cars altogether, as well as pesky stop lights that break up your running momentum. Even if you’re not within walking distance, driving out to a trail for a long weekend run is often worth it.

Plot your route ahead of time.

Speaking of pesky stop lights, planning out your route ahead of time will cut down on frustration and possible hazards. Double check that no construction is blocking your route, and see if there are runarounds (pun intended) for busy intersections and other tricky crossings. If you use a running app, it may offer the capability to plan out your route digitally as well.

Don’t worry about setting records.

Many runners try to jog a certain distance in a set amount of time or to only take so many breaks. However, it’s really hard to maintain a pace in a constantly changing urban environment, so if you’re running in the city, don’t fret too much about setting a personal record. It’s much better to slow down and use caution when crossing the street than to spring across an intersection because you’re trying to beat your time.

Share the sidewalks.

Sidewalks and trails are public spaces, and following the proper etiquette will ensure that everyone can share the road with a minimum of fuss. Just like driving, you should generally run to the right of the trail, but pass on the left. If you’re passing some oblivious pedestrians, a simple “excuse me” or “on your left” will often give them a nudge to move to the side. If you run with other people, try to keep it single file if you’re running a crowded track, and definitely use single file when you pass others.

Running safely in an urban environment requires some foresight, but with the proper planning you can enjoy it just as much as running in the country. Follow these 10 tips to keep yourself safe whenever you run in a city, and don’t forget to use your common sense and stay aware of your environment at all times.

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Training for Your Next Running Event When You Have a Packed Schedule

The average American spends a daily average of just 3 hours and 58 minutes on leisure and relaxation (as reported by The Wall Street Journal in 2018). This time also includes the amount of exercise a person gets. Many busy parents and professionals have even less time to dedicate to working out and training for upcoming runs. Considering that individuals training for a marathon should run about 50 miles each week, the idea of meeting your running goals may seem next to impossible. Thankfully, there are many effective strategies for helping you find the time needed to prepare for whatever race is up next.

Whether you plan to run a marathon or your first 5K, the following three tips can help you fit your training schedule into even the busiest of schedules.

Train where it is most convenient

One recent study found that the average distance from one’s home to the gym is about 4 miles. Depending on traffic in your area, 4 miles can either take a few minutes or 30+ minutes to travel. If it takes more than 15 minutes (one way) to get to your gym, it might be time for you to consider other, more time efficient options. For example, you can create a home gym with a compact treadmill to help you run more each day. Even if the weather or traffic isn’t ideal, you will have a guaranteed way to train in the comfort of your own home. Alternatively, if your workplace offers an on-site gym to employees, consider planning your runs for the early morning or after work. This way, you can put all that travel time to a gym or a training facility back into your workouts.

Write down your training schedule

You are 42% more likely to achieve a goal when you write it down on paper. This strategy is also incredibly effective when it comes to planning your daily schedule. Instead of having a general idea of how the day will go stored in your mind, write down your schedule of activities for each day of the week. Even though you will likely need to make some modifications, you can easily prioritize training for your upcoming run with this strategy. Think through where your run will fit in best during the day, and do not cancel it. Treat your training with the same level of respect as an important client meeting or your child’s sporting event.

Support your efforts with a healthy diet and sufficient sleep

In addition to prioritizing your actual training for the run, you must also make your health a priority. If you don’t support your body through your training and the busyness of daily life, it is much easier to come down with an illness. While working your schedule to allow for consistent daily training, be sure to plan healthy meals and adequate sleep. To help achieve this goal, consider using a meal delivery service that offers pre-prepared healthy meals. Also, rather than spending time watching TV or browsing social media at night, use that time to go to bed a bit earlier than normal.

Even with a busy schedule, planning a training routine for your next run is absolutely doable. By prioritizing your goals of health and wellness, and by eliminating time wasters, you can reach the next level of your training goals.

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My Taishin Women’s Half Marathon 2019 [HM] (by Lingderella)

Honestly after Gopeng Ultra Trail 2 weeks ago, I didn’t unpack much. My luggage just laid there in my room opened, till a day before this trip, I load up that very same luggage and head over to Taiwan 😆 It’s my 5th time to Taipei, some of the same places I went at least 4 to 5 times as well 😂 But still I love Taipei! And I would want to explore more on the outskirts of Taipei as well in the future ❤

I was a little worried for this race as I was doing back to back half marathon. The last time I had done a back to back half marathon a week after another, I was struggling to complete that 2nd half marathon and felt nauseous. I used almost 3 hours at last year’s Home Team NS real Run after GEWR 😭 So after 2XU Compression Run last weekend, I told myself just run whatever I can 😊

Race pack collection was not convenient as it’s quite a few station from where we stayed near Taipei Main Station. We stayed in York Design Hotel with good food around and convenient traveling to places, it’s a super awesome stay and it’s only about SGD$30 per night.


I love the slogan “姐无畏”,it means Elder sister(I’ve) no fear. 💪

I pretty enjoyed the race expo. The atmosphere was good and there were games for runners to win running shoes and activities to participate in for a chance to win direct entry to Nagoya Women’s Marathon! 😍 It’s Friday afternoon when we were at the race expo and there isn’t much people around. It was then I know that for runners running in Taipei who wishes to deposit baggage have to purchase a special bag just for baggage deposit. I bought one of the bag though I’m not depositing anything as I can use the bag next time in Taiwan 😏

It’s probably the best race pack I’ve ever collected with all the free gifts ❤

Love the race bibs clips! It’s much better than receiving safety pins. And I’m super happy to receive my first ever bib with my Chinese name! 😍 It’s in simplified Chinese though as it’s my phone settings when I registered for the race online. Will definitely want to participate in another Taiwan race with my traditional Chinese name on the race bib 😏

Fannie and I participated in the half marathon category. It’s a AIMS certified race as well, sponsored by Taishin Holdings and New Balance. Flag off was at 5.30am at Taipei City Hall with the iconic Taipei 101 in our background. There’s more than 4.8 thousand wonderful ladies participating in the 21km category. We reached a little before 5am and went to the portable toilet, there’s no queue at all as we were pretty early. I like the portable toilet because it’s squat style and more hygienic.


We went to the start pen and waited for flag off. There’s a Taiwanese artist standing quite near to us but I’m not sure who she is, a few runners went to take pictures with her. Then the emcee started introducing the pacers individually which I felt that they really show appreciation to the pacers and were thankful for them to volunteer their service. The runners opened a path to let the pacer in like how Moses crosses the sea and let the pacers in to the pen. There’s 1hr40mins, 1hr50mins, 2hr, 2hr15mins, 2hr30mins and 2hr45 mins pacers. It was about 20 degrees, quite cooling and the emcee announced that temperature may go as high as 24 degrees. I’m not greedy as it’s already a bonus for the lower temperature. I thought the weather would be like Singapore as I thought it’s Summer already.


The sky was brightening even though its only soon to be 5.30am, it was as though Singapore’s 7am sky. Once flagged off, many people chiong. Fannie was flying super fast and I was behind wishing the 2hr15 mins pacers will not overtake. I noticed for the first 14km it was like so many females overtaking me. I must admit that I’m not fast but I’m not that slow either. I was really impressed as there’s so many strong female runners in Taiwan. There’s many male supporters along the route cheering and holding boards with motivational quotes and also cute remarks like “最高颜值赛跑” which means “the most good looking race” 😆 Yup, many Taiwanese hot babes. And throughout the entire route I estimated at least 50 photographers! No joke! 👍 Looking forward to their photographs 😍

The climate isn’t really cooling compared to the previous days I was in Taiwan, it feels like being in an air-con room with temperature between 21 degrees to 26 degrees. The Sun was out at around my 10km and I was glad I have my sunglasses with me. But I realised I didn’t like the feeling of putting on sunglasses while running. I can’t focus/concentrate or focus much with it.

Throughout the entire run, there’s 2 up slopes I could remember and maybe one or two other small slopes which was quite insignificant that I couldn’t recall. When it’s near the 16km mark there’s a bridge, which I was lazy and unmotivated and walked up the slope. Then this runner give me a push and said jiayou oh! Go go! It did give a push to keep on running.

Aid stations were along the route and I didn’t take a lot of water as I’m not very thirsty. Though I sweat, but it isn’t those as wet as if you just came up of a swimming pool wet like 2XU when my shorts were dripping sweat.

Along the route, there’s not much scenery as about half of the distance we were running on roads and expressway and the other half we were running along the riverbank. I can feel that maybe to the Taiwanese, the riverbank is like our East Coast Park. Endless and torturous, but I got no complains and enjoyed my run as it’s my first race here.

Somehow I caught up with Fannie along the way then Fannie caught up with me along the way and at the last km, we ran towards the finishing line together 😊 Congratulations to her on her PB! We finished in 2hr9mins! It’s been years since I can get a half marathon timing lesser than 2hr10mins and I have a strong finishing 💪


Race village was awesome. There’s many booths to participate in games and there’s changing rooms and even salon for runners to style their hair!

There’s many photo spots for runners to take photos and runners can go to a booth to have their finishing timing printed on the finisher canvas bag 😍 The finisher entitlements were awesome as well! 😍

There’s a bottle sparking water and a bottle of isotonic drinks and make small free sample gifts. What I love most is the finisher tee, medal and towel! It’s all so nice! 😍 And it’s Swarovski crystals on the finisher medal lah! 😍

Race results were also uploaded fast, I received an email in the afternoon of race to checked my results and download the finisher certificate, super efficient.

I’ll definitely want to run this run again but there’s so many hundreds of races all over in Taiwan to participate in and over countries as well. Let’s see where else I would go next 😉😎😏

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Race Review: 2XU Compression Run 2019 [21.1 Km] (by stargazer)

The 2XU Compression Run is one of the more popular race in Singapore. Every year, thousands of runners sign up for this race, especially for the 21.1 km category. I believe many aspire to own a piece of the finisher shirt which the runners rightfully owned after completing the half marathon. Runners’ comments about this race have also been consistently positive. These are the reasons why I participated in this year’s 21.1 km event.

Race Day

I had a full day of rock climbing session on Saturday before race day Sunday, 7th April. My body was quite sore and I wasn’t confident of completing the race. But this race was important to me because I would be using it to gauge my readiness for the Standard Chartered Full Marathon in Dec.

I would normally take the shuttle service for half marathons scheduled in the early mornings. But this time, I decided to take Grab so that I have more flexibility in managing my time and since also I decided not to join the 1st wave of the flag off.

I reached the race venue at 4.25 am, just in time to witness the flag off of the 1st wave shortly. Many runners were waiting for subsequent waves and I could clearly see the excitement on their faces, many of whom were taking part together with their friends. Bag deposits were fast and fuss-free within the shelter of the F1 Pit Building. I took some cups of Pocari Sweat for hydration before joining and flagged off in the 5.00 am wave.

The start of the run loop the runners back to the car park before u-turning into Republic Boulevard. It was quite a ‘sharp turn’ and there was some resulted congestion. As we continued, we were then led into an underpass where it was near total darkness. I was thinking perhaps some portable lights could be placed here to provide some illumination to decrease the possibility of the runners being tripped. It was a good 20 seconds before emerging from running in the darkness.

We headed towards Suntec City before u-turning towards Sports Hub. It was always a joy to run along Nicoll Highway on a closed road. There was ample space for the runners without bumping against each other. However, I don’t really enjoy running at Sports Hub and along Tanjong Rhu Connector, where the passageway is narrow. In addition, there were parts where the runners have to run on grass patches. Though it was dry weather, perhaps some wooden boards could be placed on the ground for the benefit of the runners?

Dawn was breaking as I ran along Marina East Drive and by the time I reached Gardens By The Bay, the sun had risen. I thought this was a ‘perfect plan’, as my pace generally allowed me to appreciate the surrounding scenery and iconic landmarks in the day time.

The ‘turnaround’ at The Promontory was a surprise (though no big deal) to me and I believe it was planned in order to make up the 21.1 km distance. In any case, I completed the race at a time of 2:43:18 hr. This was about the same time I achieved at last year’s Real Run. The difference was for this 2XU race, I was feeling much better and not breathless. The only obstacle to overcome to improve my timing is my knee problem.

There appeared not many post-run activities. Jaybird was giving out free food, such as oreo and apples. Runners were queuing up to have their photos taken with their respective timings.

Comments

1) Although the hydration stations were sufficient, I felt the tables serving out the drinks were not. This resulted in congestion when many runners stopped for replenishment.

2) Could the distance at the ‘turn-around’ at the start and The Promontory be replaced with a longer but smoother run at The Garden By The Bay East?

3) The 2XU race singlet did live up to its claim of being odour free and did dry reasonably fast after the run.

4) I had assumed that for such a popular and large scale event, there would be more post-run activities, such as Zumba or physical exercises. Or were there after I left at 8.30 am? In any case, I felt there was little engagement with the runners and the atmosphere was rather ‘muted’. Perhaps I had come to the race with high expectations and thus now felt a sense of disappointment.

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Half Marathon Training For A Peak Performance

Image source: Pattaya Marathon

Half marathon training for beginners, intermediate runners, and experienced pros can present the same challenges.

In this article we’ve got 4 tips to maintain your half marathon training no matter how crazy or off-track life gets.

Tip #1: Plan Ahead With Options

The key to training accountability is to plan ahead. Before your week begins, take a good look at your calendar for that week. See what sorts of events throw a wrench in what would be your ideal training plan. Are you traveling that week? Do you have a big presentation at work? An event at your kid’s school?

Whatever it may be, come up with a training plan for the week that takes those things into account. We’ll call this Plan A. Now, assume some other, unforeseen event is going to get in the way of your Plan A training every day.

Develop a fall-back plan, a.k.a. Plan B. This is crucial because when those unforeseen events come up, and they always do, you don’t scrap your training for that day altogether.

You have another workout or time slot for your workout ready to go and you can adjust accordingly, with no stress or maneuvering.

And remember with running, you can get just as much out of a 20-minute training session as you can out of a 2-hour long run. Keep this in mind as you design your workouts through a busy schedule.

Depending on your schedule, you may want to save those long runs for the weekend, when it is more likely you will have the time. You can use your weekdays for speed work and strength training, as those are easier to adjust and shorten if needed.

Tip #2: Train At High Intensity If You’re Short On Time

So what exactly does “speed work” or “strength training” look like if you’re short on time?

For speed work, good-old-fashioned sprints will be your best friend when you’re short on time. A one-mile warmup is a good idea if you can squeeze it in. Your legs will not be happy with you if you throw them right into a sprint.

After your warmup, try a series of 100m sprints, with 30 seconds of jogging or walking in between. To make the most of this, increase the incline after every sprint if you’re on a treadmill.

The goal is to get your legs moving at a quick pace and to get your heartrate up.

For strength training, minimal but versatile equipment is best. If the gym you’re in has a kettlebell, that’s a great option. Work in some plyometrics training, and use the Kettlebell as you see fit.

Exercises to incorporate here would be kettlebell swings, weighted squats or jump squats if possible, weighted step ups, and weighted lunges. These are all simple, effective exercises where adding a kettlebell or even a dumbbell will make a big difference.

Design a strength workout structure that challenges you. For example, maybe you design a circuit and assign a number of reps to each movement you’ll do. Then, perform that circuit for As Many Rounds As Possible (“AMRAP”) for 5 minutes. Take a small break, and repeat that 5-minute AMRAP three or four times.

A workout like this would take 30 minutes max, and you’ll be working at a high effort level. Another great structure is to give yourself a certain number of reps to do on one or two exercises, and do that many Every Minute On the Minute (“EMOM”).

Again, you’re training strength in a timed, quick format. And one last format option would be doing any exercise “to failure.” This way, you can be sure you’re wearing your muscles down to make them stronger.

If you’re just using bodyweight or a light kettlebell, “to failure” is a safe way to test your limits.

Tip #3: Don’t Skimp On Sleep or Fuel

When figuring out how to train for a half marathon, there is a lot of information out there. There are running blogs, magazines, YouTube channels, that all have tips and tricks.

But don’t forget about the most obvious training tip there is… sleep. Sleep is the cheapest, most effective recovery tool you have.

Even if your schedule is busy, take a hard look at your calendar and ask yourself: am I going to sleep as early as I could be?

Chances are we could all go to bed a bit earlier, and that little bit of extra sleep is going to matter as we move toward our half marathon goals.

So make sure you’re getting at least 7 hours in most nights, as this will allow your body time to recover.

The same goes with nutrition here, don’t let your busy schedule cause you to make poor nutrition choices. The fuel you give your body affects your half marathon training just as much if not more than your workouts.

If you are traveling, get creative with what the hotel has to offer. And remember, you don’t have to eat everything they give you. If you order some eggs for breakfast and they come with 4 pieces of toast, just have one!

There is no need to eat everything on your plate, especially if you’re not the one who put it on there.

No matter how you set up your nutrition plan, be sure you have one, and stick to it.

Again, this might be an area where a Plan B is also helpful. Maybe schedule the meals you’re going to eat for the week, the lunches you’ll pack, etc.. But then have a fall-back option.

If you need to eat out one day, where will that be? Plan a healthy spot ahead of time so that if you don’t have time to pack a lunch you don’t just go write off the day and go grab fast food. You know exactly where you’re headed and it’s still a nutritious, planned meal.

Tip #4: Remember Why You Started

Half marathon training for beginners, advanced runners, and those in between, can feel stale after you get going.

Part way through your training it might not feel fun and exciting anymore like it did at the beginning.

This is when it’s crucial to remember why you started training for a half marathon in the first place. When you first start training, write down how it feels and why you’re excited to train for a half.

Re-read that when training feels stale or boring. And it’s always a good option when you feel like this to take a few days off and reset. Spend some time with friends and family, let yourself get re-motivated to achieve your running goals.

And also, remember that running is a privilege. You are so lucky to have a body that can run 13 miles, and a lot of people are not as lucky.

Keep that in mind and be grateful for your training. That in and of itself can often serve as motivation.

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Beat the Heat to Keep Fit

Exercising is very important for your health. Irrespective of the weather conditions, you should work out, but take some caution when the weather is extreme—too cold or too hot. So, is it healthy to work out in very hot conditions? What are the benefits and risks of exercising in really hot conditions? What precautions can you take? Well, this article seeks to shed light on those issues.

Benefits of exercising in hot conditions

1.      You will surely sweat

There is no doubt that you will sweat, which is a benefit if you intend to do so. Sweating has several benefits for your body, including removing toxins, enhancing cardiovascular health and efficiency, and unclogging your pores.

2.      Improved stress management

Although not yet fully proven, working out in the heat is associated with more endorphins (the feel-good hormones), thus helping you better manage stress.

3.      Muscles warm up faster

Undoubtedly, higher temperatures will make your blood move more rapidly, thereby warming your muscles.

4.      Greater fat loss

Higher temperatures assist in heating the body, making the fat easier to carry in the blood and more available for burning.

5.      Training in higher temperatures can enhance the performance of athletes in lower temperatures

A study at the University of Oregon led to the conclusion that heat acclimation boosts the body’s capacity to regulate body temperature, enhances sweating and movement of blood through the skin, and expands the blood volume; thus, the heart pumps more blood to the muscles, organs, and skin as required. The study that involved cyclists showed their performance improved by 7% after just 10 heat exposures.

Regarding enhancing your performance, you can also do so by incorporating steroids from Valkyrie Online in your training. These steroids will enhance muscle strength, speed up recovery after workouts, improve red blood cell circulation, and improve the use of testosterone.

The risks of heat training

Although working out in heat brings some exceptional benefits with regards to exercises and performance, there are some risks associated with it. Some of the dangers include:

1.      Higher cardiovascular workload

When it is hot, the body temperature rises past the ordinary levels for average temperature exercise, necessitating more blood flow to the skin to cool the body. Since the sweat does not evaporates faster (to cool the body), the workload is greater. With less blood available to go to the muscles, the heart is compelled to work harder, thus putting pressure on it.

2.      Heat cramps

These are painful muscle contractions, usually in the calves, abdominal muscles and quadriceps, that occur due to less blood flow to the muscles as a result of high body temperatures.

3.      Heat exhaustion

Body temperatures go to abnormal levels—about 104 degrees—which creates other symptoms, like dizziness, nausea, headache, vomiting, feebleness, and fainting, among others. If left unattended, heat exhaustion can result in heat stroke.

4.      Heat stroke

Body temperature exceeds 104 degrees, necessitating immediate action, or else the victim can easily die or suffer from organ failure or brain destruction.

Telltale signs of heat-related conditions or sicknesses

You need to be on the lookout for the following signs that may indicate suffering from excess heat:

  • Dizziness
  • Confusion
  • Nausea or vomiting
  • Muscle cramps
  • Headache
  • Frailty

If you notice the above signs, stop working out, cool down, and evaluate your workout session in light of the possible risks.

How to get the benefits and avoid the risks of exercising in the heat

It is possible to enjoy the benefits of exercising in hot conditions and to reduce the risks. Here are some things to help you:

1.      Be aware of the temperatures

You need to be conscious of the weather forecasts and the anticipated temperatures. When temperatures exceed 100 indices, you need to be more cautious when you exercise, for example by lessening your intensity or training for a shorter duration.

2.      Avoid the hours when temperatures are high

You need to avoid exercising at midday when it’s the hottest time, and instead do so in the morning or evening. Also, you can go for a swim if you want to train at midday.

3.      Stick to your limits

High-temperature conditions are not the best to get back to training after a hiatus or to increase your intensity. You should also stick to the activities for which you know your limits, as they are crucial in hot conditions.

4.      Allow yourself enough time to acclimate and adjust

You should raise the intensity of your workout gradually, for example, in 1 to 3 weeks. If you have been exercising in weather-controlled conditions, start with a shorter session (at most 30 minutes) in higher temperatures, and adjust from there.

5.      Dress appropriately

Wear light, loose, and brightly colored clothes, and a hat/cap if you are bald, cleanly shaven, or have thin hair.

6.      Explore alternative options

You may consider working out in air-conditioned facilities, like climbing stairs or exercising indoors. Wait for the weather to be friendly to work out outdoors.

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Review: 2XU Compression Run 2019 “2nd HM Edition” (by Z.Chen)

It was my 3rd Edition really, but the 1st was a 10km run, and just got in love with 2XU Compression Run after. Also, this is my first blog post since I started my journey of running.

I remembered my first 10km run was great, although my friend who run the HM mentioned it was dark and congested. But decided to give it a try when 2018 version comes on, and never look back since.

So 2019 version, as always, looking forward to it. Date of event is perfect this year, firstly without clashing with the Chinese Qingming festival, which Chinese will normally go to offer praying to their ancestors, and secondly, the weather is turning cooler after months of hot weather.

Race pack collection day, wanted to collect it on Friday night, as I was having dinner with friends, thought will be good to do both at the same time, however, it proved impossible, as I supposed people working around that area tends to also collect it on Friday night, and the queue was impossible, so I went back eagerly on the second day, Saturday to collect instead, which was a breeze, I collected within 5mins I suppose?

Nothing to be excited about, just race bibs and their new material for their running tee which they claim was good for preventing odour. I tried on the very next day for my short run, it doesn’t smell, but it sticks to you, so I don’t really like it. Any case, i like to wear my own running tee, just so I can spot myself easier when finding my photos through the throngs of picture taken by their engaged photographer later on. Hahaha, pick up this “trick” when I was reading other’s people blog, can’t credit the person as i read this quite sometimes back.

So comes the actual day, decided to take bus this time round, instead of driving or taking cab, which I kind of glad that i did, but also disappointed. Glad because I do not need to bother about carparking, road closure, timing, dropping right in front of the running village etc, disappointed because the bus left late at about 3.30am instead of 3.20am? After departing, we were stuck in various jams, geylang area, and the junction turning into golden mile, in the end, I arrive probably around 4.05am? My friend who was waiting, I asked him to go ahead first. So anyway, I will probably want to take bus the next time round, it is too convenient and hassle free.

So with taking of bus, I need the baggage drop off, which was hassle free as well. No complains, the area to deposit can be found easily as well. And you can go straight to start off point after depositing.

At the start point, I probably waited for 30mins before I get flagged off, would be good if they can indicate the wave that we will be in, so we have more clarity. It was only until I got to front, that they mentioned we are the last wave.

So the runs begin! Yeah! Was at the front of the wave, so I was able to run off straight away, which was good, then it comes the first tunnel that we went through, it was so dark, there is no lighting or whatsoever, but this probably is LTA issue, not theirs. But further down, we were passing by some dark area along the river, with lights hanging on the pole sides, which I thought could be better? It blinded me somehow, and I thought hanging from the top could have been better for us. But in any case, was a short distance, so I just bite it through. The rest of the run was ok, just for the every u-turn point that I saw, I always tend to lose my morale, I just hated all the u-turn point, looking at runners who have completed the u-turn, and I am just about to get it started, without knowing how long more to the u-turn point! How I wish at every u-turn point, they will let us know how long to the u-turn point! Am I the only one who has this issue?? haha. But luckily all the u-turn point are quite short.

So everything was cool, sun was not out until the later part, but was bearable, problem came at the 19km-20km distance where my calves began to feel the cramp, I was just praying that I can last through the distance without cramping! I was telling myself I just want to complete the race without injuries, as I only started proper preparation in the mid of Feb, when I should have started in Dec, but because of the festivities going on.

Collection of medals and finisher tee was efficient and clear.

In the end, I completed without any injuries, and bettered my PB, with 2hr 24mins on my trusted running app. My last run was 2hr, 33min. YEAH!! surprising even for me!

So some lesson/advice learnt and to be shared:

  1. Running with my own water bottle, squeezable kind, save me some time for stopping and queuing for drinks, although I have to say, the queue at all stations wasn’t pack, but I do save the time from stopping to collect
  2. I tried using medjool dates for my mid-run refuel, was dry, but it is good enough to give me that boast, as I do not need a large banana going down my stomach while running. I do need to wash it down though. But am glad I used it, without the need to use the sugar laden gel. I have some blood sugar family history, so I watch my sugar intake seriously.
  3. Harder strength training is required at the gym for my calves!
  4. Perhaps a slightly longer long run, 19km to prepare myself better
  5. Do not sit down after a long run! Constant cramp afterwards, pulling up my leg to release my calves cramp, but cause cramp to my shin instead! OMG… Standing up and walking around solve the problem!

Overall, I will say this is a good run, organization is good, except for the things that i have mentioned. It is I believed one of the most anticipated runs, and also one of the better run organizer. I have read horror story even right from the race pack collection. So I will still be back for the next for sure!!

One very last things to share, which my friend did to inspire me.
If you can run 2km, you can run 5km
If you can run 5km, you can run 10km
If you can run 10km, you can run 20km

I think 20km is very achievable, there will be pain no doubt, but it is not as hard as it seems to be, as long as you put in the effort! So, I hope this will help inspire more people to start running!

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Running Club in Singapore: The Morning Greeters

Are you bored of running alone? Why not join a running club?

With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re anywhere around Singapore and wish put smiles on people’s faces, The Morning Greeters is perfect for you!

Read more to find out what’s special about The Morning Greeters!

The Morning Greeters’ Purpose

We are advocacy for greet while you run! We want to immerse our Singapore community into the greeting way of life whenever we meet strangers on the street.

The Morning Greeters’ Where and When

We run every Sunday morning. Meet at 7:15 am, warm up and set off at 7:30 am. Run will finish at the same starting point at 8:30 am and we will be off to a nearby eatery for a good hearty breakfast. Currently, we are starting our runs from a MRT station so that it will be convenient for all.

For Who and How To Join The Morning Greeters

The club is suitable for everyone, young and old. Walk or jog or run. Our oldest so far is 70 years old and the youngest has been 2 months old baby on a stroller.

Something Special about The Morning Greeters

We don’t keep our mouth shut during our run when we run past you.

Looking for more running groups in your area? Check out JustRunLah!‘s comprehensive list of running clubs near you.

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