Running Club Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – See Chun Yan (Peirce Reservoir Runners)

By

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April 6, 2020

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the running clubs to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I believe there are many ways which we as runners can also benefit from other forms of exercises to maintain fitness and become stronger. In fact, now is the time for you to review what you lack and need to improve on other areas in terms of strength to build on power and endurance and flexibility for injury prevention and longer stride length. Doing housework chores and cleaning up the house is also good and help keep everyone at home healthy too.

i. Key strengthening exercises you can do at home

Pushups, Planking (less than 1min), leg raises, squats & hip lunges are just examples of some simple exercises you can do. You can do each exercise in sets of 10 reps and do as many sets within 30mins or an hr.

If you have free weights or kettlebells, you can also do the squats variations and hip lunges with it.

Maintain the routine daily and you can see much improvements in recovery and performance too.

ii. Stairs climbing

This is another good way to train your cardio without any crowd and easily accessible without going far away from home. Hilly intervals are speedwork in disguise. You can target a certain timing for each set and repeat/maintain the same timing for each set. Min. 3 sets of 10-12 storeys will be good.

iii. Deep Stretch & Strengthening Yoga exercises

There are many youtube resources you can see online for free to learn and stretch many areas which may have been giving you grief & pain for so long without knowing the cause.

As the whole chain is connected, your PF or ITB pain might be due to tightness in areas you are not aware of or you may have muscle imbalance causing 1 leg to overstrain.

If you really must go out for a run and avoid the crowd, try the hot hours. Heat training is also an effective method to stress our body and improve performance. We live in Singapore after all. You need to embrace the sun and still perform during races while the sun is smiling brightly at you. Do rehydrate well.

iv. Sleep more

With travelling time and meal time saved, sleep early as much as possible to improve your metabolism rate and prepare a hearty breakfast to supply the best nutrients to the deprived body. Sleep is the best recovery method for whatever physical exercises you push your body on.

2. How do we stay calm during this stressful period?

Remember the reason why we run. Ultimately to be strong, happy and healthy. Running is only a means to the end and if you plan to run for the next 40-50 yrs, think long term. Your fitness level is not going to drop drastically unless you are training at the elite level.

So enjoy the downtime you have to try new things and experiment what can help you become a fitter & better you.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

One experiment you can do during this period is to learn how to improve your body fat burning capability especially if you plan to run long distances in future. NLB has free ebook library app so check out The Endurance Handbook by Dr Phil Maffetone.

Or maybe you want to try if plant-based diet really works for you. You can read Eat & Run by Scott Jurex.

A big change in diet will take time to adapt to and your body may even feel weak for a short period. You need to know what nutrients you may not be taking enough for proper recovery and muscle building.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Some useful podcast channels to learn more about our body and how to train effectively: Science of Ultra, TrainRight, KoopCast.


ABOUT PEIRCE RESERVOIR
RUNNERS

This group was founded on 2 Jan 2013 by See Chun Yan. As there is no FB group for runners at Peirce Reservoir, it was created for any runners to join. This is for regular runners who love to run everywhere and can run the hilly intervals at Peirce Reservoirs together. It will be great for more runners to know more friends too! The group has created running events for our members to join races together. Now there is even a recreation team who plans fun and family activities too!

They do their regular runs at Peirce Reservoirs but they do alternate Sat or Sun morning every weekend to cater for different groups. They will try different routes now and then. They usually run in the morning so that everyone can continue with their activities after that. As some runners live far away, they start not later than 7:30am. Also every Tue night, they conduct speedwork + strength-building sessions.

5 Simple Ways to Reduce Stress

By

Team JustRunLah!

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April 6, 2020

The outbreak of COVID-19 may be stressful for you and your loved ones. These tough periods can be overwhelming and can possibly cause strong emotions in adults and children, especially with the full implementation of Work from Home and Home-based learning. We believe that coping with stress will make you, the people you care about, and your community stronger.

So, here are 5 simple ways to reduce stress!

Exercise

Exercise doesn’t necessarily mean powerlifting at the gym or training for a marathon. A short walk around the house or standing up to stretch during a break can offer immediate relief in a stressful situation. If you have additional free time, you might even want to run or walk around your neighbourhood or nearest public parks. Do head for uncrowded spaces and practice safe distancing when there are more people. Also, you may even try out fitness classes online after your home working hours.

Getting your blood moving releases endorphins and can improve your mood almost instantaneously. It will help you relax and lower the symptoms associated with mild depression and anxiety.

Breathe deeply

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Your heart rate, fast breathing and high blood pressure will then decrease as you breathe deeply to relax. Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. We recommend you to try Square Breathing exercise

Square breathing is a great way to refocus your mind if you’ve been having a hectic day. Multitasking and working from home can be demanding on your brain and your body. It’s important to take a brief break and clear your head before diving back into your schedule. Here is the practice:

Inhale for a count of 4
Hold for a count of 4
Exhale for a count of 4
Hold for a count of 4

Here’s a visual aid for you:

Sleep better

Stress often influences sleep which has a direct impact on how we live our lives. And not getting enough sleep can even make your stress worse.

Make sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective stress buster on our list.

Eat a Balanced Diet

A poor diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.

Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.

Avoid coffee and other caffeinated food and drinks. They not only increase levels of certain stress hormones but also mimic their effects in the body (increasing heart rate and fast breathing, for example).

Listen to your favourite music or belt it out!

Take a break and listen to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

Or if that’s not your kind, switch on your favourite playlist and belt it out loud! Singing releases feel-good brain chemicals called endorphins. It also draws more oxygen into the blood and causes better circulation, reducing stress.

We hope these stress relief tips will help you throughout these tough times and we will get through this together!

Expert Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Ben Pulham (Running Coach)

By

Team JustRunLah!

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April 6, 2020

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

I see this lockdown as a great opportunity to focus on your health and wellbeing. There’s not much to do when stuck at home, so this situation presents a great time to do some exercise and focus on our diet and sleep.

Fortunately for us, the government is still allowing us to get outside and walk, run and ride our bikes alone, or with direct family members, so there’s no reason not to stay active.

At Coached, we’ve introduced a new online running fitness plan that is helping our athletes to stay focused without a specific race as a goal. We’re also hosting virtual strength training sessions via Zoom and leading a 4-week nutritional challenge. It’s going to be interesting to see how it all goes.

2. How do we stay calm during this stressful period?

Low-intensity exercise, high-quality nutrition and plenty of sleep all help to keep your stress hormones under control. You can also meditate.

One thing that I personally do, and have done for more than a year, is to avoid the news. I don’t read online news websites or use social media. Constantly being connected and ambushed with fear and panic produces a lot of anxiety.

I prefer to get my news the old fashioned way, via word of mouth or a newspaper. It’s a small change but it offers tremendous benefits to your mental health and the level of anxiety you feel.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

When it comes to nutrition, I would suggest that you stick to whole foods.

Eat foods like fruits and vegetables, nuts and seeds, eggs, meat and fish. These things are all real foods. They don’t come with an ingredient list you can’t understand and they provide all the nutrients you need for optimal health and performance. It doesn’t have to be complicated.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Check out the following books:
– The Primal Blueprint by Mark Sisson
– What The Fat? by Caryn Zinn and Grant Schofield

Those books are a great place to start.


ABOUT BEN PULHAM

Ben Pulham is the founder of Coached, a heart rate training programme that helps you optimise, track and enjoy your training.

A former elite triathlete who has represented New Zealand at Triathlon World Championships, World Cups and in the Olympic Trials, Ben is a sought after endurance coach who has worked with thousands of athletes and many global brands including Under Armour, Nike, P&G, Apple, Standard Chartered, Facebook, Cisco and BMW.

Coached has also made sports science testing friendly and accessible to everyone.

Their testing services include:
– Lactate Testing
– Fuel Efficiency Testing
– Sweat Testing
– Body Composition Testing
– VO2Max Testing

What you can do (or cannot do) to maintain your personal and family’s well-being in response to the COVID-19 circuit breaker measures

By

Team JustRunLah!

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April 5, 2020

The Government will be implementing an elevated set of safe distancing measures, as a circuit breaker to pre-empt the trend of increasing local transmission of COVID-19. The aim is to reduce much more significantly movements and interactions in public and private places.

These heightened safe distancing measures will be in place for four weeks (i.e. two incubation cycles) from 7 April 2020 until 4 May 2020 (inclusive). Current safe distancing measures on capacity limits and physical separation remain in force and must be strictly complied with, especially over the weekend.

Physical fitness

Sports and recreation facilities, such as public swimming pools, country clubs, gyms and fitness studios will be closed.
Organised sporting programmes will remain suspended.
All recreational facilities in hotels will be closed.
You are to exercise on your own, around your immediate neighbourhood in open, uncrowded places.
Public parks and open-air stadiums will remain open, but gatherings in groups in these spaces must be avoided. Safe distancing must be practised even in open spaces.
You can check how crowded the parks are before going for a relaxing activity or running at https://safedistparks.nparks.gov.sg/
You can also work out at home by following fitness classes or resources online.

Social wellness

Social contact should be confined to immediate family members living in the same household during this period. You can still keep in touch with family members and friends through video calls or phone calls.
Retail outlets that provide items and services necessary to support the daily living needs of the population will remain open. Specific outlets in the malls will remain open for this purpose. These include supermarkets, pharmacies, restaurants, food and beverage outlets, and other outlets offering essential services. All other physical retail outlets shall be closed.
You can check how crowded the malls are before going to get your essential items at https://www.spaceout.gov.sg.
All entertainment venues such as nightclubs, bars, pubs, karaoke lounges, amusement centres, billiard saloons, bowling centres, computer games centres and cinemas remain to be closed.
From 7 April 2020, all attractions, theme parks, museums and casinos will be closed.
All other public sector social and arts activities and facilities will be closed. These include SportSG activities, community centre classes, museums, libraries and art galleries /performance venues.

Food and nutrition

From 7 April 2020, all restaurants, hawker centres, coffeeshops, food courts and other food and beverage outlets will remain open only for takeaway or delivery.
Food suppliers – including food and food ingredient production, food manufacturing, food processing, abattoirs/ slaughterhouses, food caterers, importers and traders, and food logistics, cold stores/ warehouses, food safety testing, supermarkets, convenience stores, grocery retailers, wholesale markets and wet markets – will remain open. You can be assured of the continued availability of food items.
Food delivery services are available on three key food delivery platforms – Deliveroo, foodpanda and GrabFood.
To help F&B businesses lower business costs from their delivery and takeaway operations, from 7 April to 4 May 2020, ESG will fund five percentage points of the commission cost charged by the above three delivery platforms.

Personal care, health and wellness

All public and private acute hospitals (including offsite specialist clinics and offsite Ambulatory Surgical Centres), community hospitals, polyclinics, Public Health Preparedness Clinics (PHPCs), and renal dialysis centres will remain open for the delivery of essential services*.
Non-PHPC General Practitioner (GP) clinics, specialist clinics, dental clinics, and Traditional Chinese Medicine (TCM) clinics may remain open only for the delivery of essential services. All non-essential appointments should be deferred, and any on-site staffing kept to a minimum.
Where possible, services that are suitable for teleconsultation should be delivered remotely. Examples of essential and non-essential face-to-face services are found in Annex A.
Operators that provide hairdressing & barber services (basic haircut only), optician services and sale of optical products, laundry services for Essential Services will be available.
Plumbers, electricians, & locksmiths will be available.
Operators that provide vehicle recovery and repair services, repair of consumer electronics, and household appliances will be available.

* Essential services/ procedures refer to those, if not provided or performed, would result in significant or rapid deterioration of the patient’s medical condition, and potentially threaten their health and wellbeing.

Family and pet care

Residential and home-based community care services such as nursing homes, psychiatric rehabilitation homes, psychiatric sheltered homes, inpatient palliative care, home medical, home nursing, home palliative care, interim caregiver service, and meals delivery services will continue to function.
Senior care centres, day rehab centres, psychiatric rehabilitation centres, and day hospices will be closed. Selected centres will remain open to support those with inadequate family support, as well as intensive care needs. Such seniors can also be supported with home care services including meals delivery if needed.
Pre-schools will be closed. But parents/guardians who are working in essential services and are unable to find alternative care arrangements will get help in looking after their children. Priority will be given to children of healthcare workers as well as those of low-wage or daily-wage workers employed in essential services.
Parents working in essential services such as healthcare, who are unable to secure alternative care arrangements may approach their children’s preschools and primary schools for assistance.
Veterinary services will be open to provide emergency and non-elective services, including the hospitalisation of your pets.
Pet supplies stores will be open for provision of animal feed but no grooming or leisure activities are allowed.

Education and learning

From 8 April 2020 to 4 May 2020, schools and institutes of higher learning will shift to full home-based learning, while preschool and student care centres will suspend services. Private education institutions should also move to home-based learning, or suspend classes otherwise.
With home-based learning, school-based assessments and examinations for the year will need to be adjusted where necessary. All school-based Mid-Year Examinations will be cancelled.
However, national examinations, including the mid-year GCE O- and A-Level Mother Tongue Language examinations in June, Year-End Examinations and Primary School Leaving Examinations will proceed as planned and with the necessary precautionary measures in place.

Workplace safety

Workplaces, except for those in essential services and key economic sectors, will be closed. Employers that are able to continue to operate their businesses with their employees working from home should continue to do so.
All activities that can take place through telecommuting must be done from home.
For those who must be at the workplace – such as those manning essential services – companies must implement safe distancing measures to reduce physical interactions by reducing the need for and duration of physical interactions, staggering working hours, postponing all group events and implementing shift work and/or split team arrangements.

Spiritual wellness

Religious services will remain suspended and places of worship will be closed.
Where necessary, places of worship may continue to conduct funeral rites but should involve no more than 10 people at any one time.

Financial wellness

All financial markets in Singapore remain open, and payment services are unaffected.
Banking services will continue to be available through online channels, ATMs and bank branches.
Insurance, broking, custody, asset management, and financial advisory services will also continue to be available.
Some branches of banks and finance companies and customer service centres of insurance companies may close temporarily because of reduced customer traffic.

Others

Essential services, such as national security, law and order, regulatory enforcement, government communications, public healthcare services, transportation, foreign affairs and embassy services, border control, civil defence, critical infrastructure, utilities, greenery and animal management and environmental services will continue.
Key physical centres that provide help to needy Singaporeans, such as residential social services and social service centres will also remain open.
Blood donation services will remain in operation, and residents are encouraged to continue donating blood during this period. As part of the additional precautions put in place for safe distancing, donors are highly encouraged to make appointments for their blood donations. Please visit HSA’s website for more information: https://www.hsa.gov.sg/blood-donation.
All government-managed columbaria (Choa Chu Kang, Mandai and Yishun Columbarium) will be closed, with effect from 7 April 2020 until 4 May 2020 (inclusive).
During the period of closure, installation of urns into niches may continue, with permit from NEA. Next-of-kin may be present but should be limited in number, with proper safe distancing observed.
Choa Chu Kang Cemetery will remain open for burials, and Mandai Crematorium will remain open for cremation services.
Operators that provide funeral-related services (e.g. funeral directors/undertakers, crematoria, columbarium, funeral parlours) will be available.
Operators that provide telecommunications (Fixed, Mobile and Internet Access), data centres, broadcasting services (radio and television), postal services, security printing services, the publication of newspapers, waste Collection & disposal services, environmental hygiene monitoring & public cleansing services will continue.

Social Responsibility is Key

Social responsibility is critical in slowing the spread of COVID-19.
Those who are unwell, even with mild flu-like symptoms, should see a doctor immediately. They should not go out into the public for any other purpose, and should not come into close contact with others.
We should stop non-essential activities and avoid all gatherings beyond our immediate family or household members during this period.
All should adopt safe distancing and good hygiene practices even at home, and encourage your friends and family to do so as well.

Expert Series: How do you stay physically, mentally and/or nutritionally healthy during this period? – Jenny Huang (Physiotherapist)

By

Team JustRunLah!

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April 4, 2020

jenny06 — Photo source: Jenny's Facebook

In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.

1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?

At this time, we are and should be socially responsible in reducing the curve of the COVID-19 rise by staying home, not visiting anyone outside of our household BUT keep healthy by continuing to run ALONE in the parks (as Prime Minister Lee has suggested) or the quiet roads.

I always do my runs early in the morning at dawn to avoid: cars, other runners and walkers, those walking their dogs and the sun (ok that last part on the sun is for vanity reasons. I can’t get any more sunspots on my face!)

What is important, coming from a physio standpoint, is that we do our part by keeping our immune system up by doing regular 45 minutes of exercise (minimum) 4-5 times a week (for me, it’s daily).

We won’t get COVID-19 by running past people and we will reduce chances by running alone and during quieter hours of the day. As a lone runner, we have complied with both CDC and Singapore social distancing measures. YAY!

ONE caveat when we run longer: avoid the water fountains and bring your own water if need be. COVID-19 is spread through spit and water droplets.

2. How do we stay calm during this stressful period?

We need to change and embrace a new normal. COVID-19 isn’t going away in a snap whether we said we’d restrict movement for a month or so. It will be around for quite some time and we just need to go with the flow and support a #SGUnited.

The common good for the people and health is what I go with foremost to protect my family and this country. What we have is control and each one of us plays a huge part in that control over COVID-19. We do our part by making proper choices to stay healthy yet keeping social distancing.

And really? Remember why we run: we take control over our bodies abilities and we gain brain hormones called endorphins to reduce stress.

3. Are there any simple nutrition plans, tips or recipes that we can follow?

Eat in moderation and avoid going out as much as possible as there are asymptomatic individuals. Cook your own awesome dishes that you can find online (really, Jenny is not a chef nor pretends to be one).

For me? I love greens and meat and red wine 😀 Again, everything in moderation. AND know we have enough here in Singapore so no need to hoard.

4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?

Honestly, I have just closed the clinic and now have time to sit and read a bit. So no, currently I’m just going on Netflix and hanging out with my kids. I love my Spotify playlist of music (it’s where I get to feel happiest with running and music!)


ABOUT JENNY

Jenny Huang, the founder of HelloPhysio is an experienced physiotherapist who graduated with magna cum laude in 1997 with her Masters in Physical Therapy from the University of Texas Medical Branch (hook ‘em horns). She loves learning and teaching and strives to provide the highest standard of patient care and customer service.

Jenny is a mom to two awesome teenage kids, runs a ton and loves racing. She has placed first in some notable races such as 2013 Sundown 100km ultramarathon, 2014 Great Eastern half-marathon, 2015 The North Face 50km ultra duo, 2016 Star Wars race winning the Death Star trophy (you can rub the trophy for good luck at HelloPhysio). She is an ambassador of New Balance, Garmin, Jabra, Gatorade, Compressport and EloWater.

Finding the Perfect Running Shoes for You

By

Team JustRunLah!

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April 3, 2020

When running, you will want to feel as comfortable as possible. It is important to understand what type of shoes you will need. Here is some advice on finding the perfect running shoes for you.

Surfaces to Consider

The first step you will need to consider before finding the right running shoes is what kind of surfaces you will be running on. The type of surfaces you run on will determine what kind of shoe is best for your foot. If you are running on a track or court that is specifically designed to be flat, you will not need any extra traction on your shoe.

Identify Your Running

It is important that you take the time to identify what type of running you plan to do. If you do not plan, you may end up purchasing the wrong shoe that is not specifically designed for running. There are several types of athletic shoes to choose from such as walking shoes or training shoes, so you will need to work out on whether you plan to run indoors, cross country, or distance running to help you make the right choice.

Receive an Evaluation

If you are unsure of what sort of running shoes to purchase, many running stores now offer specialist equipment that can help analyze your gait (how you run) as well as your foot type. This will enable you to understand whether you need any support to prevent your feet from rolling inward. While there are several different foot-types, the three most common are neutral footed runners, overpronation, and underpronation. Having a foot evaluation will help you get a better idea of what foot type you are.

Finding the Right Shoe Store

Once you have an idea of what type of running shoe you want, visiting a specialist store will allow you to find the right shoes for you. However, make sure that you take the timeto look at all the products on offer as different designs may drastically change the feel and fit of the shoe. Also, the materials of a shoe can have a significant impact on comfort, so you will want to find a pair of shoes that are not only practical but comfortable to wear.

Tips and Tricks

There are many tips and tricks that you can make use of to help you find the perfect running shoes. Over the course of a day, your feet begin to swell from physical activity, so trying on shoes later in the afternoon can prevent you from purchasing shoes that are too small. It might also be worth trying on shoes after a run, as this will simulate the maximum size of your foot. Also, considering a shoe that is half a size larger could be beneficial for you. This is because the strain you put on your feet along, with the resulting swelling means that most runners will need to buy shoes that a half a size larger, so they can run and feel comfortable throughout their exercise.

Ask for Help

If you require assistance in finding the right running shoes for you, simply find a member of staff in the shoe store who will be able to offer you guidance and help to ensure you make the right purchase. You will also need to factor in how much your running shoes will cost. The better the shoe, the higher the price, however, there are ways to get around paying for any unnecessary features. The shoe clerk will be able to give you more information on the configuration or shape of the bottom of the shoes, as well as the vents.

You can find some of the best cheap running shoes online. Also, visiting websites like AllWorkoutRoutines can give you more information on fitness, as well as user reviews on the Bowflex Max Trainer if you want to mix up your workouts. You may find that if you’re going to use a piece of equipment like this trainer regularly, you’ll need a different pair of shoes. So, read up about the piece of equipment first to make sure it doesn’t require a specific type of footwear.

Break in Your Shoes

Once you have purchased your shoes and are ready to go running, it is important that you take the time to break in your shoes. Breaking in your shoes will help prevent blisters as well as increasing comfort. You will need time for your shoes to adjust to your feet and it is likely that there will be a bit of friction at first, which could potentially cause blisters. To help eliminate the risk of blisters, make sure to go on shorter runs or go for a walk first. Starting slow and steady can help reduce the risk of blisters.

Each of the factors listed will help you get a clearer idea of what steps you will need to take to find the right running shoes for you. If you have any friends or family who go running, make sure to ask them on what sort of shoes they use, so you can get a better understanding of what running shoes you will need.

How To Take Care of Shin Splints

By

Team JustRunLah!

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April 2, 2020

Shin splints are very painful and can be pretty debilitating if they are not dealt with swiftly and effectively. Runners commonly suffer from shin splints, which are caused by the connective tissues that attach your muscle to your shinbone becoming inflamed. This can cause aching, throbbing pain, but can also make walking and mobility very difficult too.

Plenty of factors can cause shin splints, including things like flat feet, ill-fitting shoes, and not warming up (or down) properly. If you want to remain as active and mobile as possible, then the best thing to do is to look at how you can take care of shin splints. These are some remedial options that you can explore to help with this as soon as possible.

1. Foam Roller

A foam roller is one of the best things you can use here, and it can provide some much-needed relief for those looking to ease the pain and discomfort of shin splints. You should spend a bit of time each day rolling a foam roller all over your ankles, shins, and calves. This is a technique that can help to loosen the fascia and really help you improve your shins and ease a lot of the pressure and pain that could be harming them.

2. CBD (Cannabidiol)

CBD has long been popular due to the fact that it is a product believed to have medicinal properties. And it is certainly an option when you are looking to combat shin splints; specifically, CBD cooling cream or CBD balm stick can provide blessed relief from the symptoms of shin splints. This is something you need to make sure you work on as much as possible. It can be an excellent option for helping to make the most of the treatments out there.

3. Massage

There are few aches and pains that can’t be at least slightly alleviated through the use of a massage. This is something that you are going to need to work on as much as possible, and it will help you to factor this in as much as possible. Even a self-massage of the shins can go a long way toward helping you take care of shin splints.

4. Change our Shoes

Changing your shoes can make a massive difference to the way you are feeling these days, and this is something you need to consider. Shoes that limit pronation or come with arch supports can be really essential for this, and will often make all the difference. Make sure you are choosing shoes that will protect and look after your feet and legs as much as possible.

If you can follow the ideas on here you should have no issues being able to manage and take care of shin splints effectively. Treating this condition is so important when it comes to being able to run and work out as well as you possibly can. Make the most of this moving forward, and you will be able to improve your mobility as a result.

You can also read more about shin splints at “Most common running injury – The Shin Splints” and “How to Treat Shin Splints“.

5 Key Features to Consider While Choosing Headphones for Exercising

By

Team JustRunLah!

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March 31, 2020

If you’re looking for the best headphones for exercising, you need to look beyond things such as sound quality and pricing.

Studies show that music can help make your workout better. But if you can’t stand the music at your local gym, it’s better to bring along your own headphones for exercising.

In this article, you’ll learn how to choose the best headphones for your workouts. You’ll find out:

the differences between in-ear, over-ear, and on-ear headphones and how to choose the best for exercising
what the Ingress Protection (IPX) rating means and what IPX rating you should look for
which headphones provide the best sound isolation properties
whether you should get headphones with a built-in microphone or not
how to find the most comfortable headphones for exercise

Let’s dive straight in.

When looking for headphones to wear while exercising, you need to look at the following:

form factor
IPX rating
sound isolation
microphone
comfort

1. Form Factor

Headphones come in different forms. The most common you’ll find at the gym are in-ear headphones. You may also see over-ear headphones that cup over the entire ears or on-ear headphones that sit on top of the ears.Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

a) In-ear headphones can be in-ear monitors (IEMs) or earbuds. These are lighter, more portable, and easier to clean than other headphones.

IEMs have foam or silicone tips that are inserted into the ear canals. These create a seal that cuts out ambient noise, allowing you to listen at lower volumes. IEMs sit inside the ears and are less likely to fall off than earbuds. They may also come with neck bands or ear wings to keep them in place.
Earbuds sit on the concha, the hollow bowl located just outside the ear canal. Earbuds are much more likely to fall off than IEMs because they’re normally available in a single size. If your ears are slightly larger or smaller than average, your earbuds may easily fall off during your workouts.

b) Over-ear headphones are more likely to stay on your head. Because of the large ear cups, they also tend to produce higher-quality sound. But over-ear headphones can get heavy, especially on longer workouts.

c) On-ear headphones can be a good alternative to over-ear headphones. They are lighter and more portable but will stay on your head as long as you’re not doing crazy acrobatics. Their downside is the cups press against your earlobes, which can cause discomfort if worn for too long.

2. IPX Rating

The average person produces up to 1.4 litres of sweat for every hour of exercise. That’s more than enough to damage your headphones if it’s not thoroughly protected.

If you’re looking for headphones for exercising, you need to find a pair that’s sweatproof. You can use the IP rating to figure out if your headphones can easily withstand sweat. In general, you need headphones with at least an IPX4 rating. This means water splashed on the headphones will not cause damage.

However, IPX4 headphones aren’t enough if you’re looking for waterproof headphones for swimming or other water sports. In this case, you need to look for headphones with a rating of IPX8. This rating means the headphones have a hydrophobic nano-coating that allow them to be submerged underwater for up to 3 meters for a long time.

3. Sound Isolation

If you’re working out at a gym that plays music you don’t like, you might want to get headphones with good sound isolation. IEMs, because they create a seal in the ear canals, are good at blocking out background noise. Some over-ear headphones also have electronic noise-cancelling features to minimize ambient sounds.

However, if you prefer to exercise outdoors, look for headphones that allow some background noise. This helps you be more aware of sounds coming from your surroundings, such as a beeping car.

4. Microphone

While some headphones are made only for playing music, you might want a pair with a built-in microphone. This lets you make calls without pausing your workouts. Most headphones have their mics on the ear cups or attached to the wires. They also usually have built-in controls for playing or pausing tracks, adjusting the volume, and answering calls.

5. Comfort

In-ear headphones are lighter and more comfortable, especially in warmer weather, but you may have to shop around to find a good pair that fits snugly inside your ears. If you prefer over-ear or on-ear headphones because they are easier to fit, keep in mind that they can get hot on your ears after a short while.

Also, look for wireless headphones. Wired headphones are okay for exercises with basic movements, such as walking or running. But for lifting weights, riding a bicycle, or other workouts, you don’t want wires tangling or tripping you on your feet.

Find Exercise Headphones That Work for You

There’s no one-size-fits-all pair of headphones, so you need to find a good pair that works for your workout preferences. Whether you choose in-ear, over-ear, or on-ear headphones, they must be comfortable and sweatproof. They must also have the right level of sound-isolating capability and have a built-in mic in case you need to take calls while exercising.

5 Virtual Runs For You To Stay Fit, Motivated and Healthy During This Tough Period

By

Team JustRunLah!

-

March 30, 2020

Recently, all marathons/running events are cancelled/postponed due to the current COVID-19 pandemic. However, this should not hinder you from exercising or taking care of yourself. In fact, the most important thing now is to take care of your health and well-being. Therefore, join Virtual Runs to help you stay fit and healthy during these tough times and keep yourself motivated!

Here are 5 Virtual Runs we’ve specially picked for you!

1) Phoenix Virtual Run 2020

In Greek mythology, a phoenix is a long-lived bird that cyclically regenerates or is otherwise born again. Associated with the Sun, a phoenix obtains new life by arising from the ashes of its predecessor. In this virtual run, we want to emphasize the importance to embrace new beginnings.

Registration closes: 30 April 2020
Run until/ Upload closes: 30 April 2020
Available in: Singapore, Malaysia, Brunei
Shipping: 15 May 2020, from Malaysia
Categories/Entitlements: 5KM 2x Medals + 1x T-Shirt set + Certificate – RM70.00

Sign up now!!

2) Give the Dogs a Second Chance Virtual Run

“Man’s best friend” is a common phrase about domestic dogs, referring to their millennia-long history of close relations, loyalty, and companionship with humans. Over the years, we have thousands and millions of stray dogs in the world that need your help to give them a second home. In this virtual run, we want to emphasize the importance of adopting a dog instead of buying a new one. Be kind to motherless fur babies and have faith that you can finish the run on time.

Registration closes: 31 May 2020
Run until/ Upload closes: 15 June 2020
Available in: Singapore, Malaysia, Brunei
Shipping: 15 June 2020, from Malaysia
Categories/Entitlements:
1) 10km Medal only- RM29
2) 10 km Medal + Finisher T-Shirt – RM59

What are you waiting for?

3) OWLsome Virtual Run

The owl has been associated with the need to retreat from the world. Owl energy teaches us to look inside ourselves for the answers that we seek. A powerful spirit guide when embarking upon meditation or study, the owl will help you to keep secrets.

Registration closes: 31 May 2020
Run until/ Upload closes: 15 June 2020
Available in: Singapore, Malaysia, Brunei
Shipping: 15 June 2020, from Malaysia
Categories/Entitlements:
1) 10km Medal only- RM29
2) 10 km Medal + Finisher T-Shirt – RM59

Don’t Miss Out!

4) Power of Excellence Virtual Challenge 2020

We wish to inspire and upgrading anyone who is enthusiastic in running and make their goal fulfil with reward, another excitement after Power of Determination and Power of Passion, now is time to strengthen your inner power!

Registration closes: 31 July 2020
Run until/Upload closes: 31 Dec 2020
Available in: Singapore, Malaysia, Indonesia, Philippines, Japan, Hong Kong, Mongolia, Vietnam, Cambodia, Australia, New Zealand, Thailand, Brunei, Taiwan
Shipping: 1 January 2021, from Malaysia
Categories/Entitlements: 2020km Finisher Medal & T-shirt Package – RM100.00

Sign up now!

5) Princesses Virtual Run

Registration closes: 31 Dec 2020
Run until/Upload closes: 31 Dec 2020 / 31 January 2021
Available in: Singapore, Malaysia, Indonesia, Philippines, Vietnam, Cambodia, Thailand, Brunei, Other
Shipping: 1 Apr 2020, from Malaysia
Categories/Entitlements:
1) 10km Medal + Short Sleeve T-Shirt – RM65
2) 10km Medal + Long Sleeve T-Shirt- RM70*
3) 10km Medal Only- RM35
4) Short-Sleeve T-Shirt Only – RM30
5) Long-Sleeve T-Shirt Only – RM35

Register now!

We hope with these virtual runs, you will continue to stay healthy and motivated especially during this rough period. Let’s also practice social responsibility and social distancing when we are exercising outdoors. We are in this together and this too, shall pass. Together, we can overcome! #SGUnited

Are you looking to join more virtual running events?

Check out the selected events available for registration on our platform, JustRunLah! Connect. Registering via our platform is safe, fast and secure!

Salomon Unveils New [opti·vibe] Technology and Their Spring 2020 Trail and Road Running Range

By

Team JustRunLah!

-

March 30, 2020

Salomon introduces its new [opti·vibe] technology which is specially designed for all road and trail runners. [opti·vibe] technology is the result of six years of research that has produced a comfortable, high-performance shoe. It is a unique combination of cushioning and dynamism. During each foot strike, the cushioning not only reduces shock absorbed by the body, but it also returns energy.

By combining two materials with complementary properties – cushioning and rebound – Salomon has produced a heel that meets all expectations in terms of cushioning, stability and feel. Heel strikers will benefit from the comfort of great cushioning that is also dynamic. Runners with a forefoot strike can also take advantage of this technology by choosing a model with a low drop. When fatigue sets in they will appreciate the increased comfort that comes from the cushioning in the heel.

To create [opti·vibe] technology, Salomon invested in a digitally-modelled human leg—including the bones, muscles, and ligaments—in order to study biomechanics. In this case, the Salomon biomechanics lab focused on dampening vibration and how shoes can help protect runners. Doing so helped the product team create a shoe that is intended to reduce lower leg fatigue, and do so without sacrificing dynamic rebound. In fact, Salomon biomechanics experts were able to confirm a 15 percent reduction in the vibration when compared to traditional running shoes.

[opti·vibe] technology is injected into the new road running series Sonic 3, and can also be found in trail models, Sense Ride 3.

Road Running Range – Sonic 3

New Sonic 3 footwear collection designed for everyday training and protection

It’s no secret that Salomon cemented its reputation in running by being at the forefront of the trail running explosion of the last 10-15 years. More recently, however, the company has made it clear that it is highly capable of creating seriously good road running shoes. It started with the hiring of several longtime running industry personnel, which showed that the company was taking its foray onto the street seriously. The results over the past two years speak for themselves. Salomon had huge retail success with its Sonic and Predict RA shoes in 2019, which turned heads with both specialities running shop experts and podiatrists for their unique design approach. In fact, the Predict RA was a Runner’s World Hot List award winner.

For the spring 2020 season, the company builds on that gathering momentum with an evolving range of Sonic models—the Accelerate, the Balance and the Confidence. Working with the firm belief that a running shoe should work with you, not against you, Salomon developed three new Sonic models designed to match the stride of every runner. Each model features Salomon’s [opti·vibe] technology, which helps runners save energy so he or she can run more. [opti·vibe] technology uses a unique combination of foams—one to dampen, the other to propel—which helps to reduce fatigue-inducing vibrations at foot strike allowing you to focus on moving forward. Sonic 3 is designed for runners in search of a training or all-around running shoe (see specific descriptions below) that will protect their joints and muscles.

Sonic 3 Accelerate

At just 223 grams, the Sonic 3 Accelerate is a lightweight training shoe packed with features designed to optimize your speed training. [opti·vibe] technology, a unique combination of foams (one to dampen, the other to propel), helps reduce vibration on foot strike to decrease fatigue without affecting your overall ride. To ensure a fast, efficient forward transition from contact to propulsion, the Geometric Decoupling axis is oriented medially with a larger lateral platform. The road-specific, lightweight Sensifit upper fits the contours of your foot, gently securing it in place, for dynamic comfort with no added weight.
Drop: 6mm. Stack height: 24/18mm

Sonic 3 Balance

An advanced training shoe for all-around performance, the lightweight Sonic 3 Balance is packed with all the essential features you need to optimize your road running, and nothing else. [opti·vibe] technology, a unique combination of foams (one to dampen, the other to propel), helps reduce vibration on foot strike to decrease fatigue without affecting your overall ride. The Geometric Decoupling axis is centred to deliver a balanced, effortless forward transition from contact to propulsion. The road-specific, lightweight Sensifit upper fits the contours of your foot, gently securing it in place, for dynamic comfort with no added weight.
Drop: 8mm Stack height: 28/20mm

Sonic 3 Confidence

A structured training shoe when you need a bit more, the Sonic 3 Confidence training shoe is packed with features to give you extra assurance on the road. [opti·vibe] technology, a unique combination of foams (one to dampen, the other to propel), helps reduce vibration on foot strike to decrease fatigue without affecting your overall ride. The Geometric Decoupling axis is oriented more laterally to create a larger medial platform for a more stable forward transition from heel to toe. The road-specific, Sensifit upper fits the contours of your foot, gently securing it in place, for dynamic comfort and extra reassurance.
Drop: 10 mm Stack Height: 30/20mm

Trail Running Range – Sense Ride 3 & Sense PRO 4

New product offering caters to experienced and new trail runners as sport continues to grow

As the undisputed leader in trail running, Salomon has consistently invested in the growth of the sport with trail running workshops, community runs and sponsored events for both amateur and elite athletes. Through these efforts (and the efforts of other brands and organizations), the sport continues to flourish around the world.

According to the 2018 Outdoor Industry Association, the number of trail runners in the United States more than doubled between 2007 and 2017 (+117%). The average yearly growth in trail running participation with 18-24 year-old Americans over the last four years was 10 percent, and ages 18-24 now represent 22 percent of trail runners in the U.S. In France and Germany, trail running sales have grown more than five percent per year from 2015 to 2018. In fact, there are now more than nine million trail runners in the U.S. and one million in France.

The proper experience with footwear, apparel and gear are crucial if these newcomers to trail running are to return for more. When it comes to footwear, comfort and traction provide confidence as new trail runners gain experience running off-road. To deliver that confidence, Salomon offers several shoe models in spring/summer 2020 with the fit and feel of a road running shoe in a package built to handle technical terrain. The new Sense Ride 3 and Sense PRO 4, for example, have ample cushioning and Salomon’s [opti·vibe] vibration reduction technology for a well-protected ride.

In spring 2020, Salomon will continue to offer Plogging runs during which participants help clean up the environment around them by gathering litter. Additionally, the brand will continue its How to Trail Run Workshops and offer a new, second-level experience designed to help novice runners take their abilities to the next level by practising uphill and downhill running in timed sessions.

Sense Ride 3 and Sense PRO 4 are designed for trail runners, road runners looking to head off-road and urban residents who run in a park or in the forest.

Sense Ride 3

An everyday trail running shoe from the leader in the sport, the Sense Ride 3 draws on road-running standards to provide overall comfort and soft cushioning. For extra grip and protection, it’s also packed with trail-specific features like anti-debris mesh, a ground filter and a Contagrip® outsole. Using Salomon’s road running knowledge, the Sense Ride 3 delivers a comfortable ride via extra cushioning, an optimized midsole with [opti·vibe] technology vibration-reduction and decoupling. The soft upper is designed with just the right amount of protection. The full rubber Contagrip® outsole offers premium traction, while Profeel film protects your feet from sharp objects on the trail.

Sense PRO 4

Ideal for picking up the pace on fast, rolling terrain, the Sense PRO 4 features road running technologies to deliver a dynamic ride and just the right amount of protection to take on challenging trails. A soft hydrophobic upper, ample cushioning and optimized midsole featuring [opti·vibe] technology vibration-reduction technology provide a well-protected ride. The full rubber Contagrip® outsole offers premium traction, while Profeel film protects your feet from sharp objects on the trail. The Sense PRO 4 also has an Optimized drop (4mm) for greater precision and stability and a more efficient forward transition.

#Timetoplay #RunOnEmotion with the latest [opti·vibe] technology.
Follow Salomon on IG @salomon_sg & FB @salomonsingapore

5 Home-made Beverages to Boost Your Immune System

By

Team JustRunLah!

-

March 29, 2020

Your immune system needs a healthy dose of vitamins and minerals to keep its energy up and going.

Below are 5 easy recipes to make your own immunity-boosting beverages at home.

Green Smoothie

The greens in this recipe are the powerhouse nutrition for vitamins A and C, as well as protein, fibre and calcium.

Ingredients

2 ripe medium bananas
1 ripe pear or apple, peeled if desired, chopped
2 cups chopped kale leaves, tough stems removed (see Notes)
½ cup cold orange juice
½ cup cold water
12 ice cubes
1 tablespoon ground flaxseed

Directions

Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender (Check out this guide on the best blenders, that will help you to choose the one you need). Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Carrot Orange Juice

A juice containing carrots that contain carotenes that help nourish the thymus gland. The thymus gland is responsible for much of the immune system functions.

Ingredients

3 medium carrots, peeled
2 medium oranges, peel and pith removed
1 tablespoon chia seeds, optional

Directions

Juice the carrots, then the oranges, following your juicer’s specific settings for each. Stir in the chia seeds if using and let soak for 5 minutes. Serve the juice immediately over ice, if desired.

Kiwi Watermelon Lime Juice

Kiwis has more Vitamin C than an orange. Mix in this smoothie recipe.

Ingredients

2 kiwis, peeled
1 1/4 cups chopped watermelon
2 large, juicy limes, peel and pith removed
1 tablespoon chia seeds, optional

Directions

Juice, in this order, the kiwis, watermelon and limes, following your juicer’s specific settings for each. Stir in the chia seeds if using and let soak for 5 minutes. Serve the juice immediately over ice, if desired.

Coconut Water Smoothie with Mango Banana and Strawberries

Nicknamed the “water of life,” coconut water delivers nutrients to the body while boosting the immune system. Use in this smoothie recipe.

Ingredients

Coconut water, regular or flavoured
2 bananas
2 mangos
1 cup strawberries (fresh or frozen)
1/2 cup Greek yogurt
2 tablespoons honey

Directions

Fill ice trays with the coconut water and freeze until solid.
Place the fruit, honey and 12 to 14 coconut water flavoured ice cubes into a blender and blend until smooth. Serve immediately.

Orange Ice Tea

A study showed that immune system blood cells from tea drinkers responded five times faster to germs. Building on that, and adding in Vitamin C infused orange juice leads to a delicious iced tea.

Ingredients

1 cup orange juice
1/2 cup sugar
2 cups water
7 black tea bags
3 cups sparkling water, chilled
1/2 small orange, thinly sliced
Ice
Fresh mint or basil sprigs, to garnish

Directions

For the syrup: In a small saucepan, bring the orange juice and sugar to a boil over medium-high heat. Simmer, stirring occasionally, until the sugar has dissolved, about 5 minutes. Remove from the heat and cool for 20 minutes.
For the tea: In a small saucepan, bring the water to a boil. Add the tea bags and remove the pan from the heat. Allow the tea to steep and cool to room temperature, about 20 minutes. Remove the tea bags and discard. Pour the tea and syrup into a pitcher and refrigerate until ready to serve.
To serve: Pour the sparkling water into the pitcher and add the orange slices. Pour the tea into 4 ice-filled glasses. Garnish with fresh mint, or basil, and serve.

Advisory for Sport and Physical Exercise Activities

By

Team JustRunLah!

-

March 27, 2020

The Ministry of Health (“MOH”) issued an additional advisory “Tighter Measures To Minimise Further Spread of COVID-19” on 24 Mar 2020. In view of the evolving COVID-19 situation, Sport Singapore (SportSG) is providing operational guidance on physical distancing measures. Below is a summary of SportSG’s advisory for Sport and Physical Exercise/Activities.

All tournaments/competitions, leagues and matches to be suspended till 30 Apr 2020, or cancelled with effect from 26 Mar 2020, 2359hrs.
All senior-centric programmes are suspended till 30 Apr 2020.
All ActiveSG children & youth-centric organised programmes are suspended till 30 Apr 2020. All others must follow suit from 26 Mar 2020, 2359hrs till 30 Apr 2020.
All gatherings must not exceed 10 people.
Physical distance of at least 1m from each other must be followed strictly.
Private operators and NSAs must follow the advisory strictly.

Rules and Regulations

Gyms	– Operating capacity must be kept to one person per 16 sqm of usable space. – No organised group activities must be allowed to intermingle within the space. – Ensure strong access control for proper screening.
Studios	– Operating capacity of each studio must be kept to one person per 16 sqm of usable space or maximum of 10 people, whichever is lower. – Activities must be conducted with at least 1m spacing between individuals. – Ensure strong access control for proper screening.
Outdoor programmes	– Organised outdoor activities must keep to a maximum of 10 participants with 1m spacing between them.
Stadiums/ Swimming Pools	– Capacity must be limited by the norm of one person per 16 sqm of activity space. – Organised programmes must keep to a maximum of 10 people with 1m spacing between them. – For pools, ensure strong access control for proper screening.
Indoor Sport Halls	– Capacity must be limited by the norm of one person per 16 sqm of activity space. – Organised activities must keep to a maximum of 10 people with 1m spacing between them. – For pools, ensure strong access control for proper screening.

Best practices

Reduce crowding as follows:
- Implement a queue management system where necessary. Space participants out with clear demarcations (e.g. floor markers with distancing of at least 1m) with not more than 10 people in the queue.
- Stagger entry and exit timings to the event or venue. Consider implementing an alert-based entry system (i.e. visitors arrive at the entry point when they receive an alert).
- Implement seating arrangements with separation distance of at least 1m between participants (e.g. leave one or two vacant seats between participants or chequerboard seating), except where participants are related (e.g. families or couples).
Display notices and posters prominently, detailing prevention and control measures (e.g. avoid shaking hands, wipe down gym equipment, wash hands with soap, practice good personal hygiene). Refer to https://www.moh.gov/covid-19/resources for the latest notices and posters.
Advise participants to practice social responsibility, including monitoring their own health condition and avoiding attending the event if unwell.
Put in place temperature screening and health declaration measures, including turning away participants who are unwell.
Organisers are encouraged to promote the use of the Govtech-produced app [https://www.tracetogether.gov.sg].
Conduct frequent disinfection of common spaces. Increase frequency of cleaning for surfaces and interactive components within the venue (e.g smart kiosks, turnstiles). Place hand sanitisers near frequently touched surfaces like door handles.
Provide hand sanitisers to frontline staff who handle cash and other payment devices.
Organisers are encouraged to participate in SG Clean. For more details on the programme, please refer to www.sgclean.gov.sg.

Sports Medicine: Do You Really Need It? This Will Help You Decide!

By

Team JustRunLah!

-

March 27, 2020

Sports Medicine is the branch of medicine that uses exercise, activity, sports and movement as a form of treatment. It deals with issues and problems arising from sports and exercise such as in athletes and people who seldom exercise. It uses exercise and activity to treat other health conditions and illnesses such as diabetes, heart and lung diseases. It also encompasses improving performance and function for everybody, from those who can hardly climb stairs to the elite athletes, by improving their lifestyle, diet, habits and movement.

Who should see a Sports Doctor?

Individuals who want to enhance their personal sports performance
Individuals who suffer from sports injuries or have exercising issues
Individuals who have worsening joint or limb function
Individuals with metabolic and diabetic conditions and require modifications in their lifestyle habits
Individuals who have been inactive for some time and desire to start exercising

What are the typical types of services provided?

1. Musculoskeletal / Sports Consultation

2. Sports Treatment

Physiotherapy
Rehabilitation
Taping
Dry needling
Exercise Prescription

3. Lifestyle Management

4. Performance Optimisation (Specific to Sports Activities)

Gait and Motion Analysis
Exercise performance testing – VO2max / CPET testing

5. Health & Fitness Screening

Pre-exercise Screening
Pre-event Screening
Functional Testing
Physiology Testing – Resting Metabolic Rate Test

Benefits of seeing a Sports Doctor

Recover fast, recover well

Improve flexibility and range of motions through sports treatments

Bring your sports performance to an optimal level

Attain your ideal sports performance through lifestyle and training regime modifications

Start a healthy lifestyle

Assist patients with diabetes and metabolic conditions to improve their well-being through exercise and lifestyle changes

Injury prevention and risk management

Learn to minimise risk of sports injuries through various combination of exercise techniques and recovery strategies

Wanda Sports Sold Ironman to Advance Publication

By

Team JustRunLah!

-

March 27, 2020

Wanda Sports agreed to sell its Ironman Group to Advance Publications Inc., the American media company that owns Condé Nast, in a $730 million deal.

The Ironman Group comprised of a global portfolio of mass participation sports events, across triathlon, running, trail running, cycling and mountain biking. It includes its flagship Ironman and Ironman triathlons, the Rock ‘n’ Roll Marathon Series, and the Epic Series of mountain biking races, among other events. The IRONMAN Group has owned, organized, promoted, and licensed endurance events for over 40 years, which now consists of more than 235 events in over 50 countries. Each year over one million international athletes participate in an Ironman Group race.

Advance is a private, family-owned business that invests in a broad range of media and technology companies. They hold a significant shareholding in Discovery, which owns international broadcaster Eurosport . They are also acquiring the world’s largest organizer of mass participation sports events and a portfolio of brands synonymous with excellence. Advance says that it is committed to the future of The Ironman Group and believes in the long-term strength of its well-recognised brands and the dedication of its athletes, communities, employees and fans.

Orkila Capital (“Orkila”) will co-invest in The Ironman Group and Jesse Du Bey, Managing Partner of Orkila, will rejoin its Board of Directors alongside Advance and Andrew Messick, President and CEO of The Ironman Group. Orkila is a growth equity firm focused on investments in the media, entertainment and consumer sectors

As part of the transaction, Wanda Sports Group will continue to operate the Ironman and Ironman^®70.3^® triathlon series, Rock ‘n’ Roll Marathon Series^® and Epic Series^® of off-road mountain bike races in China under an exclusive license agreement.

This announcement comes after dozens of Ironman events were postponed in response to the coronavirus pandemic that has cancelled majority sporting events globally.

Working From Home? Try Deskercise!

By

Team JustRunLah!

-

March 26, 2020

Amidst the current virus situation, many companies have sent their employees home to work and it happens that you are one of them. Even at home, you are most likely to be stuck at your desk from dusk to dawn, trying to meet deadlines and attending countless conference calls. However, it doesn’t mean you should permanently be glued to your seats and having to nurse a stiffed neck or an aching lower back at the end of your day.

So, enough of sitting! Take breaks in between, get up or at least get moving! But if you reaalllyyy have no time to get up and stretch in between your conference calls, try deskercise (subtly, of course)! It is a mini stretching session and with that, you can continue to stay fit while being productive. Just remember these 10 steps, and you’re good to go!

1) Roll it around

Drop your chin and roll your neck. Afterwards, raise your chin and bend your neck to each side. Continue this neck rotations for 3 times

2) “I don’t know”

Time to relieve some tensions in your neck. Raise your shoulders towards your ear, hold for 10 seconds and then relax. Repeat these 5 times.

3) Stretch your wrist

Stretch your arm out in front of you with the palm facing outwards. With your other, grab your fingers and lightly pull them to stretch your forearm. Rotate it inwards and alternate your arms.

4) Time to flap your wings

Stretch both of your arms forward and back, as far as you can. Repeat it 3 times.

5) Reach out for the sky

Sit on the edge of your chair and stretch your arms out. While keeping your back straight, contract your abdominal and feel the stretch. Relax and repeat.

6) Twist your body

Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternative sides

7) Hover your legs

Sit upright in your chair and raise both legs so that they are parallel to the floor. Slowly lower your legs until they hover an inch or two about the ground. Hold that position for as long as you can and then release.

8) Ankle rotations

Rotate your ankles in both directions for 5 seconds. Repeat for 5 times in each direction

9) Leg extensions

Point your toe and extend your leg out straight. Lifting your leg and hold it for 10 seconds. Switch legs and repeat. This will stretch your calves and hamstrings.

10) Run at your seat

Tap your toes in an alternating pattern, as if you were running. Not much, but it can actually burn off a few extra calories

Hoping this short deskercise will be a good stretch for you and you can focus better amidst this busy period working from home. Try it out and share your experiences with us!

How You Are Hindering Muscle Recovery without Knowing It

By

Team JustRunLah!

-

March 26, 2020

Pushing your body too far in the name of exercise is not healthy. There is nothing wrong with trying to push yourself, but you need to know where your limits are. Whether you are suffering from an injury, or you have just overdone it with your last workout, whenever you feel any pain or swelling in your muscles, it is vital that you give them the appropriate time to recover.

Many athletes in this position end up hindering their own recovery without even realizing it. Here are some common ways that athletes hold up their own recovery, and how you can avoid them.

Poor Diet

One of the most important factors in determining the speed of your recovery after an intense workout will be your diet. At first, the link between your diet and your recovery time might not be obvious, but once you start to think about it, it begins to make a whole lot of sense. Think of it like this – after you exercise, your muscles need time to repair and recover. It is this process of repairing and recovering that enables muscles to grow and become stronger.

In order for your body to be able to build new muscle, it has to have access to the essential building blocks required. It’s like trying to build a house; if you don’t have any bricks or mortar, then you aren’t going to get very far. While we can produce the bricks and concrete via physical processes, our bodies can only work with the ingredients that we give them when constructing new cells. If you are not providing your body with the building blocks that it needs via the food that you eat, then your muscle recovery time is going to be slowed down significantly. What’s more, without a proper diet, you can forget about building new muscle entirely.

Not Enough Sleep

A lack of sleep is the other common reason for muscle recovery to be delayed. While you are asleep, your body performs most of its essential maintenance work. It is a common misconception that it is only during sleep that our bodies repair themselves; your body is in fact constantly undergoing a variety of processes required for its upkeep.

However, it’s during sleep that the most important and intensive maintenance work occurs. You need to give your body adequate time to not only rest and carry out this work, but to progress through the stages of sleep to the REM stage. While your brain is in REM sleep, your brain and body are both able to recover significantly faster from damage and fatigue.

Low quality sleep is a common problem among athletes. In fact, it is a common problem among the population in general. While sleep is essential for athletes, many athletes still fail to take it as seriously as they should. Given how important adequate sleep is for muscle recovery, athletes should be just as willing to invest in a good mattress and bed as they are in a pair of good sneakers.

If you want to get a good night’s rest every night, then you need to make sure that you have a suitable sleeping environment. That means an environment that is free of noise and light, both of which can interrupt your sleep and reduce the quality of your sleep. You also need to be physically comfortable. If you are sleeping on a cheap mattress or a couch, not only will you be uncomfortable, but you might end up significantly extending the recovery time for even the simplest of muscle injuries.

Not Giving Yourself Enough Recovery Time

For people who regularly workout, being unable to exercise properly for even a few days can be incredibly frustrating. As a result, there is always a temptation with minor injuries to grin and bear the pain without letting it interfere with your exercise routine.

But there is a reason that you feel pain after exercising particularly hard. This is your body’s way of telling you that you have overdone it. If you don’t listen to your body and you continue to push yourself even though you are beginning to notice pain, you will end up exacerbating any muscle damage. When people do this, they often end up turning a minor and insignificant injury into a serious issue that makes it pretty much impossible for them to work out at all.

Even if you are only experiencing a mild amount of pain and discomfort, if you think that your muscle needs time to recover, then you should always give it that time. It is better to take a day or two off to rest and recuperate instead of pushing yourself and causing a much worse injury.

It is far too easy for even experienced athletes to hold up their own muscle recovery process. People often underestimate how closely linked the different components of their health are. If you want your muscles to recover quickly, then you need to ensure you have a proper diet, an exercise routine, and good quality sleep.