How to Make Running a Habit in 30 Days

Once you’re doing it regularly, running is extremely rewarding. In addition to checking the exercise box for the day, running is therapeutic and great way to get some alone time, or to nurture a friendship or relationship if you prefer to run with someone.

Having said that, getting there is tough! The beginning of your running training is undeniably the hardest part, and it only gets easier over time with regularity.

So how do we get there? How do we make running a habit in 30 days? Below are some crucial tips that helped me learn how to run properly and stick to a running program, which builds the habit that now feels like a total privilege.

Why Am I Running?

This is a crucial question to ask yourself early on. For many of us, running has always been mandatory, or it was used as punishment. We either had to run the mile for time in school, or a sports coach threatened us with laps if we didn’t behave accordingly.

Now that we’re aiming to make running a habit and to truly reap its benefits, we need to know why we’re doing it. More specifically, we need to make sure we’re not running for the wrong reasons.

If you feel pressured to run by someone else, you’re right back in P.E. class. Be sure that this is your goal and no one else’s, and get excited by that!

It’s a privilege to be able to take time for yourself, clear your head, and improve your fitness along the way.

For me, my mindset towards running shifted when I joined a running club in high school. The club was totally recreational, and peoples’ skill levels were varied. The club was not necessarily aimed at running for beginners, but there were many such aspiring runners like me in the group.

We were united in the fact that we wanted to run. It was the first time running had been on my terms, and I felt liberated by that. And when you are choosing to do something, you are more willing and able to see the benefits of it.

Run Club was the first time I noticed the beautiful trails around my high school, and the mental clarity I had when I was finished. All of this may have been there when I had been made to run, but I was too busy feeling forced to notice.

Take pride in the fact that this is your goal, and soon it will be your habit.

Finding A Running Program

The key to make running a habit is to do it consistently; there is simply no way around that. In order to do this, find or create a running program.

This can be as simple as you writing down your running plans for the month in a planner and checking them off as you go. If you’d like a bit more structure, there are many running training plans online that have already designed your workouts for you.

Choose a training plan that aligns with your goals!

Whatever you’re after, spell out how you’re going to get there. Making running a habit in 30 days is going to require consistent running for 30 days, so be sure your running program spells out your runs and workouts for the full month.

The longer you go without missing a workout, the more you’ll want to keep your streak going!

Run-Walk Method

If your running program is too difficult at the beginning, you will likely give up before running becomes a habit. This often happens because your runs are making you feel defeated, which is not a feeling you want to return to.

However, if your running program is too easy, you may move on to something else because you’re not seeing results.

This strategy worked extremely well in order for me to improve and see results without doing too much too fast.

The Workout

These numbers are geared toward beginning runners, but feel free to adjust given your experience level.

To begin, walk for 90 seconds, and then run for 30 seconds. Repeat this pattern for 10 minutes. Don’t worry about your speed or your distance, just focus on running consistently for spurts of 30 seconds, and walk for 90 seconds in between to catch your breath.

Aim to do this workout 3 times per week, 4 for a bonus. Every week, increase either the time you spend running, or the overall span of the workout (maybe on week 2 you keep the structure as is, but bump up the elapsed time to 12 minutes).

As your body adapts, you will be able to minimize the time needed to catch your breath, and you will be able to run for longer.

One of my favorite things about this method is the tangible results you start seeing right away. Once I felt like I was making progress via this run-walk method, I was motivated to keep going until I could try other, more challenging workouts.

Before I knew it I was running for 30 minutes without stopping, something I had never been able to do before!

Who’s Holding You Accountable? 

Running only gets easier by running. If there was a shortcut to make running easier, everyone would be a marathon finisher, right?

This is why committing to a running program for 30 days is far more likely to make running a habit than running once a week for several months. The 30-day approach allows you to check off more runs in a shorter amount of time, which means running becomes easier and more enjoyable quicker, making you want to stick with it for longer.

So how do we ensure that we stick to our 30-day program? Find a way to hold yourself accountable.

Friends + Family

If you like running with someone else or with a group, there’s your answer. Grab a friend or a few friends who are also interested in making running a habit, and set up your training plans together.

Don’t worry about experience level! All you need is someone who knows whether or not you ran when you were supposed to.  Just make sure you start (and end if possible) with your training partner(s) so that you both have someone to hold you accountable for your run schedule.

If you prefer running solo, no worries. If you feel comfortable sharing your run goals with a spouse or a friend, do it! This way even if they were not present on your run, they can still shoot over a text or ask you that night if you got your run in that day like you were supposed to.

Online Running Communities

Online running communities are another stellar option for accountability. There are plenty of Facebook groups and things of that sort with a whole network of people who support you, and just want to see you succeed.

Maybe you post in the morning sharing that you plan to run for 20 minutes that day, and then a fellow member comments to see how it went? Little interactions like that will go a long way in holding you accountable. The main goal is just to make sure you stick to your plan until running becomes enjoyable enough that you don’t feel the urge to skip your workouts anymore.

It feels great to post a view from your run or a post-workout selfie and have a support system excited to congratulate you! Be proud of what you’re doing and utilize the benefits of a large supportive online community.

Training Journal

And if running is a totally private endeavor for you, that works too. I recommend starting a training journal where you simply write down your running plan, and then write on each day what you did to accomplish your running goals.

Having to write down that you didn’t make it out for your run that day will likely motivate you to stick to your plan.

No matter your method of accountability, use it to track not only whether you’re sticking to your schedule, but also how it’s going. Are you falling asleep easier than you used to? Do you have more mental clarity at work? Are you losing weight? Whatever the benefits might be, it’s great to look back and see how far you will have come in 30 days.


30 days is not a long time in the grand scheme of things. Tell yourself that you are committing to something for just one month.

I promise that once you see progress and start to reap the benefits of running, it will become a habit naturally. You will want to continue well after the 30 days. Who knows? That one month may inspire you to sign up for a 5K or an even longer race, and by that point you’ll be ready to bump the training to pre-race level.

Find a running program, utilize the run-walk method, be sure you’re not overdoing it too quickly, and be sure to hold yourself accountable.

Once 30 days are up, running is going to feel easier and that means it will be more enjoyable. You are capable of whatever you set your mind to, and you can set your mind to anything for just 30 days. Happy Running!


Race Report: A Record Holder Of The Oldest Female in The History of World Marathon

We are glad to share Gloria Lau’s amazing story of how she completed the world marathon in 7 days. Also, she holds the record of the oldest female (67 years old) to complete in this event.

The World Marathon Challenge ® is a logistical and physical challenge to run seven marathons on seven continents in seven days. Runners are scheduled to run the standard 42.2 km marathon distance in Antarctica, Africa, Australia, Asia, Europe, South America and North America within 168 hours, or seven days. The clock starts when the first marathon begins in Antarctica.  

Participants run 295 km (183 miles) over the seven-day period and spend about 68 hours in the air.

Her Story

I decided to pluck up courage and sign up on the 24th of January, 6 days before the event.  I had been keen on taking this challenge was terrified of not being able to meet the cut off time. I called up the race director and he felt that for me, it would be better to be put in a sink or swim situation and deal with it. I am just so humbled to hold the world record as the oldest female (age 67 years) to complete the 7 Marathons in 7 continents in 7 days. 

Her Race Experience

Competitors landed in Cape Town, South Africa on 29 January before traveling to Antarctica for the first marathon, where temperatures dropped as low as -35°C. We then returned to Cape Town after about a six-hour flight from Antarctica (which is about the amount of time to recover) to run another marathon, battling soaring temperatures of 35°C. This meant we had to run 2 marathons within 24 hours. I had just departed from Perth to come to Cape Town for the start of the race and I was now flying back to Perth!

Antarctica 2019

The 16-hour flight allowed us to have the rest we needed until we landed in Perth for a midnight marathon and then proceeded to Dubai for the 4th run. By the time we arrived in Madrid to battle the cold, lonely 11 laps of the Formula 1 circuit I began to feel the fatigue enveloping my entire body. It became colder towards the night and I was struggling to keep awake. The repeat turns and climbs were painful. The mental toughness to push past the barriers of exhaustion/injury is what got me through this challenge.  I kept talking to myself that I had to finish this no matter what. There was no option.

The remaining two continents Santiago and Miami –  a trail like a course, sandy, dusty humid with peak hills was brutally followed by more forgiving laps on South Beach. I had overcome the fear of not meeting the cut-off time. We had flown more than 63 hours over 88 500 km across the globe, with little time for rest and recovery between marathons. None of us had slept in a bed for a week and we probably had not more than 4 hours sleep on a plane seat – mostly fixing our wounds and blisters, stretching on foam roller. 

The challenge was more than simply the scheduled marathons. It’s the numerous other factors that our body, mind, and spirit were put into continual tests and pulling out our true characters to win over ourselves, to go beyond limits and get everything done inside 168 hours. We became one team, everyone supporting one another throughout each race. 

I have been asked a hundred times the same questions – isn’t running bad for your knees. my knees were hurting pretty badly before I started running and now they are in terrific shape. No running has not hurt my knees and I am quite convinced that it is making them stronger.

Gloria Lau was also previously known to be first Singaporean to complete Seven Marathon in 7 continents in 2014 and then the North Pole in 2015. Click here to read more about her superwoman stories!


Pain, Grit and Growth

Year 2018 flashed by.  Almost 2 months into 2019 already and for the first time I had not run in any races in the beginning months of the year.  2018 was memorable for me finally achieving the goal of reducing my races amongst other things.  This is a reflection on the past 4 years when I just picked up running at the ‘ripe’ old age of 51.

Unlike most other runners I started running late 2014 without any idea of what PB stands for and what 10 km felt like, not to mention the other distances.  But my first real race was 10 km in early 2015.  My good friend and ex-colleague encouraged me saying that 10 km was an ‘OK’ distance to run though I was only running about 3.5 km then.  After getting hooked, in 3 months or so I signed up for a half marathon.  I didn’t apply any gel lubricant, knew nothing about energy gel and didn’t know anything about compression shorts then.  I couldn’t walk properly more because of the abrasion than any muscular cramps after the run.  But I finished the Marina Run, first half marathon in February 2015, so just two months on !  Emboldened by this, I went on to sign up for my first (Sundown) Marathon, a gap of 5 months from the half marathon.  The rest is history as they liked to say.

I learnt a lot since and looking back these were the major lessons which I thought I could share.

Lesson 1 : Running is a bug.  I mean it in a good way, running can be like a virus.  But you need to manage it.  It is not always about running more, longer distances or running faster.  It is a journey and requires small dosages sometimes (intervals), sometimes intensive dosage (as in running tempo) and variation.  It also requires rest, time for recovery, for muscles and tissues to heal and then grow stronger.  You can’t keep tearing them down without giving time for them to heal.

Lesson 2 : Pain is inevitable and suffering is optional.  I fractured my spine when I fell from the bicycle while cycling so my serious injury has nothing to do with running.  But I continued to run without a real break because I had signed up for the races beforehand !  That day when I fractured my spine, I continued to walk the bike and even attempted to ride back the few km home.  It was only the following day that I visited the doctor when I found my pain getting unbearable and then found I fractured two bones in the spine.  Even then, I was stubborn enough not to seek further treatment immediately.    It was then that I decided to overcome my injury then by walking more.

After taking up running, I was a bit skeptical about the benefits of walking.  In the months that followed my fracture, brisk walking was my solace because I couldn’t even jog.  My back felt like it was broken into two and I could almost feel the ‘grating’ of the upper and lower parts of my back when I attempted to fasten my pace.  But I chose to keep moving and eventually got back to jogging in a few weeks’ time.  Still, I knew that I suffered a loss of pace.  But if I had insisted on running too soon, I probably would have even more issues.

After the bones began to heal (took longer than a year!) I realized I must have injured deeper tissues or ligaments of the back and near the tailbone area.  I began to feel pain after half marathon or marathon distance – yes I still managed to run a couple of marathons and an ultra.  I began to treat pain as a teacher.  Researches showed that our body could also use pain as a defense mechanism.  I can relate to that because I found that each time I see someone fall hard, I could sense a tightening of my own back.  Still, it was this realization that I then seeked ways to reduce this sensation.  These days it is much better.  The injury has not completely healed but I am much better than, say one year ago.

Lesson 3 : According to the Merriam-Webster dictionary, grit in the context of behavior is defined as “firmness of character; indomitable spirit.”  Duckworth, based on her studies, tweaked this definition to be “perseverance and passion for long-term goals.”  Angela Lee Duckworth is a researcher who in her studies defines grit as “sticking with things over the very long term until you master them.”  I would say that running long term especially as you age further requires some level of grit.

As you age, you probably get ‘wiser’ and knew that you could still get away with not running as regularly or as fast as before.  To persevere in an activity as mundane as running and to logically say that you don’t really need to run ‘today’ is something that is so normal that you will be tempted everyday to repeat  (ie not to run).  Especially more so if you are also still working or doing anything that is more ‘worthwhile’ than just quickening your legs and then tiring yourself out in sweat.  And it is even more difficult if you run alone and most of your friends or even family members don’t understand why you run.

But a runner knows that after you finish a race or even a simple routine run for the umpteenth time, and you are breathing in fresh air, your heart is pounding, your brain is alert and when you feel that level of achievement (maybe a result of the rush of adrenaline or psychological), you feel you are more alive than anyone out there sloughing out hard in their daily work.  That is the challenge, the reward that you can get, nothing more and nothing less.  To me it was worth it.  To a lone wolf or an injured one, it requires some level of grit to repeat.

Lesson 4 : Building a growth mindset.  Angela Duckworth also touched on this in her study of grit.  My take on running is that it does cultivate a growth mindset too.  Each time you complete a race, you go back and reflect.  How can I improve ?  Faster ?  Stronger finish ? Nutrition/Hydration ? Each time you fall, you pick yourself up and continue.  Even broken bones will heal.   Sometimes slower than usual as I found out for my case.  I was diagnosed with Osteopenia – a condition where you have low bone mass that is not low enough to be diagnosed as osteoporosis but still a concern.  Blisters will fall off.  You will get over the Plantar Fasciitis.  The black toe nails will be shed and nails will regrow.  The abrasions will heal.  Perhaps there would be scars.  But the critical thing is you learn and get better, stronger.

This year, I got faster on certain very short distances and achieved a new PB for the marathon distance despite the seemingly lack of training – only 3 months with short distance training after a lapse of almost half a year.  But I think the improvements came from my attention to recovery and variation of training.  The important thing is to keep learning and growing.  After all, we do grow older and hopefully wiser too.

Lesson 5 : Stay Positive no matter what happens.  Often from suffering, tribulation, perseverance is seen and from there the character emerges.

So I wrote this at the beginning of the year but due to life’s other projects, I couldn’t push this out earlier till 2 weeks after the Chinese New Year.  In the year of the lunar Boar, I wish everyone the best in your pursuit of your individual goals and have a strong healthy Boar year ahead.  Run Happy.  Run Safe.


Thousands Turn Out For Cancer Research At Run for Hope 2019


Singapore– More than 6,000 people came together for a good cause and took part in Run for Hope 2019 this morning. In its 26thyear in Singapore this year, Run for Hope is an annual, non-competitive run organised by Four Seasons Hotel Singapore and the National Cancer Centre Singapore (NCCS) to raise awareness and support for vital cancer research. 

Guest-of-Honour, Mr Edwin Tong, Senior Minister of State, Ministry of Law and Ministry of Health, was at the event, taking a mass selfie with the participants before flagging off the runners for the various categories. Minister Tong met with special guests and sponsors, congratulating them for their efforts before taking his leave.

One Singaporean is diagnosed with cancer every hour. However, over the past 40 years, survival rates for cancer patients in Singapore have tripled for men and doubled for women. This is thanks to the great progress cancer research has made. NCCS is leading innovative research to find the breakthroughs that will change how we understand, diagnose, treat and ultimately cure cancer to Make More Survivors. 

Paul Foster, ambassador for Run for Hope also took part in the 3.5km with his mother, “It’s so good to be back, a little different this year as I’m walking the 3.5k with my mum. I wanted to bring her along and I’m so proud of her as that’s the longest walk she has done in a very long time. It was so nice to spend the last hour with her and for the cause against cancer, something that has affected us with my dad passing 20 years ago. I’ve been very proud to be part of Run for Hope for so long. I thank the organisers, the Four Seasons Hotel and NCCS to always invite me back every year. Run for Hope, I love it!”

Zumba instructor and breast cancer survivor, Krishna Werneck,demonstrated to the crowd her resilience and continuing fight against cancer as she led participants to energetic Zumba sessions. “It’s an absolute pleasure to be at Run for Hope this morning. Cancer is really personal to me as I am a breast cancer survivor and I’m glad to be able to help in a small way to contribute and raise funds for National Cancer Centre Singapore.”

A group of more than 10 runners, including one as young as 10 years old, raised more than $10,000 for cancer research, further underscoring the importance of cancer research and how every bit helps.

Mr Peter Draminsky, Regional Vice President and General Manager, Four Seasons Hotels and Resorts concluded, “This is a project we are very passionate about. We all know someone who has been affected by cancer. Through Run for Hope, we aim to continue to help raise awareness and for us to do our part for cancer research. It is through initiatives like this where the community can come together to contribute to the cause and at the same time, celebrate the fighting spirit embodied by our survivors.”

For more information, please visit


6 Reasons Why You Should Participate in a Running Marathon in 2019

To participate in a running marathon means more than just running a long distance and hoping to reach the finish line. It means that you will need to take good care of yourself, as both your physical and mental shape must be in good shape before putting yourself under such pressure.

Therefore, you must have a nutritious food schedule and a daily training session to be truly prepared for the marathon. More than this, participating in a marathon also implies inspiring the ones around you to eat more healthily, practice more exercise, and live a healthier lifestyle.

If participating in a marathon is a new experience to you, there’s nothing to be afraid of, especially if you’ve trained well ahead. Nobody will expect you to win, so you can enjoy this new experience at its fullest.

Life is too short to be afraid of trying new things.

If you’re not yet convinced yet, here are the main 6 reasons to participate in a running marathon in 2019.

1. Meet New People

Running at a marathon is a great opportunity to meet new, great people. Lasting friendships can be found in the most unexpected places sometimes. If you ever feel lonely, there’s one more reason to sign up and experience the local marathon.

Of course, it will be easier to integrate yourself into the runners’ community if you’re going with a friend, but most marathoners are extremely friendly with each other, especially to the newcomers.

You’re going to spend a lot of hours with these people during your training sessions, so why not practice your social skills and make new friends at the same time?

2. Get Fit

Like it or not, and I’m willing to bet that you’re more inclined to like it rather than not, you will certainly get fitter and thinner. And who doesn’t wish to gain a better body shape? To decide to participate in a marathon means to decide to live a healthier life, as the physical effort improves your blood circulation, strengthens your heart, and shapes your muscles.

Moreover, running comes with mental benefits as well. Researchers have now shown that running is an excellent solution for relieving stress and anxiety.

3. Step Out of Your Comfort Zone

If you’re aiming for progress and perseverance in your life, then say no more. There’s no better activity to teach you both of these qualities and better than a marathon.

Finishing a running marathon is definitively a tough challenge, especially if you can’t really call yourself an athlete.

But nothing is impossible. The first step towards getting out of your comfort zone is to get your running outfit and go for a run. That’s all it takes, one small step that will lead you to new experiences, experiences that will grow you stronger and confident

4. Inspire Others

When you say “marathon”, you also say discipline, commitment, perseverance, challenge, and growth. Therefore, once you announce that you make the decision to participate in a running marathon and that you’re ready to take action, people around you will become inspired.

To be able to participate in a marathon, you must change your lifestyle drastically. When you see such a desire for change and commitment in someone’s eyes, you feel a desperate desire to change yourself as well and be a better person. Therefore, you don’t only decide to tackle a marathon, you’re deciding to change people (including yourself).

Did you know that you can now buy tickets for selected running events directly through JustRunLah! platform? 

Click here to try it out it’s fast, safe and convenient!

5. Spread Charity Awareness

Most marathons these days are charitable, so once you participate in a running marathon, you will also spread charity awareness in your circle of friends who are there to support you. In fact, there are many marathon runners who are only running for the charity’s sake.

Of course, they enjoy health benefits too, but their main goal is to help other people by running. Helping others comes with strong feelings of inspiration and motivation, aspects which will certainly give you a strong boost during your run.

As well, people are donating money on your behalf, according to your chances to win, so here’s a stronger motive to give your best. The better you’re doing the more money you’ll help to raise.

Photo credit: Singapore Airlines Charity Run 2017 facebook page

6. Gain a New Set of Skills

Running at a marathon comes with a great set of skills. Obviously, it will make you a great runner. Achieving this skill requires achieving several more which will come in handy in everything you decide to do in life: time management skills, organizational and planning skills, consistency, and accountability skills.

These are just a few things you can learn from the experience of running a marathon. What you’ll get to know soon is that a marathon is a life-changing activity, both in terms of fulfillment and joy!


We have one life to live and we can always choose how we want to live it. You can choose to live in fear, on the “safe” side, or you can live fearlessly and enjoy what this wonderful world has to offer to you. A marathon is an experience that will never leave you unsatisfied!

More to read

Guest post: Becky Holton is a journalist and a blogger at EssayOnTime. She is interested in education technologies at Best Essaysand is always ready to support informative speaking. Follow her on Twitter.


7 Essential Eating Rules to Live By

Here’s a few simple conditions on a daily basis for you to follow to work towards a healthier you

1) Don’t give in to fad diets

Whether it’s a detox programme or the latest diet guaranteed to make you lose those extra kilograms you’ve put on over the festive season, it’s best not to try them. Diets are usually short term fixes and could also have a yo-yo effect on your weight. They could definitely lead to disappointments if they don’t work. Instead, aim for a balance diet which includes your daily dosage of vegetables and fruit, eat as healthily as possible, cutting down on junk food and lastly, manage your meal portions accurately.

2) Eat more fruit and vegetables

Yes, it sounds like something everyone should know, but how many of us actually do this? Getting your five portions of fruit or vegetables should be essential part of your diet, to help us get the vitamins and minerals needed to stay healthy. To achieve this goal, make a conscious effort to include vegetables like salads (avoid the dressing) for your lunch, fruits as your afternoon snacks and for dinner, have a balance diet meal which includes your meat, vegetables and fruits.

3) Eat only when you’re hungry

Some of us have the tendency to reach for snacks and munch on something whenever we’re relaxing or feeling stressed. Quit snacking while watching you binge-watch a Netflix series or at the office when mid-afternoon hunger pangs come along, just because food is available and within reach. Don’t eat unless you’re hungry!

4) Don’t skip meals

On the other hand, don’t skip meals just because you are not hungry or you lack of appetite. It’s important to have three meals every day. Breakfast, especially, shouldn’t be skipped because it jump-starts your metabolism at the start of your day. Skip it and you’ll find yourself craving for unhealthy foods later on.

5) Reduce consumption of processed food

Such food are usually loaded with sugar, salt, preservatives and fat, in order to make them taste better and stay fresh longer. This includes most packaged food such as chips, pre-made meals like frozen pizza and microwaveable meals, as well as cured meats from the deli. Most unhealthy snacks tend to fall under this category too, so keep them to a minimum.

6) Say NO to added sugar

The sugars that are found naturally in food like milk, honey and fruits are fine, but food with added sugar is not. Cut down on fizzy drinks, sweetened breakfast cereals, pastries and even alcohol.

7) Cook at home

Making your own meals is the easiest way to ensure you are eating healthily, because you know what ingredients are going into them and can pick the ones with the iconic triangle healthier choice logo. Also, you can limit your portions. So try to cook at home as often as you can.

But if you have to eat out, you can start planning your meals by looking out for their menus online or carefully scan through the menu for healthier options.


Healthy Food, but High in Calories?

The choices we make when we eat go a long way in determining how healthy we are. A lot of emphasis has been placed on making informed decisions when eating, not just to maintain a healthy weight, but also stave off illnesses such as diabetes and heart disease.

The Ministry of Health’s Health Hub Website defines a calorie as “a unit of measurement for the energy value of food”. And the Health Promotion Board’s daily recommended calorie intake, on average, is 2,200 calories for men and 1,800 calories for women.

Even though the food that delivers these calories help us have sufficient energy to tackle each day, consuming more than we need leads to weight gain and possibly other health issues later on. Being aware of the number of calories in the food you eat is one step towards better health. After all, calories can be hidden in all kinds of food, “healthful” or otherwise. Choose your food wisely.

1) Salads (with or without dressing)

Vegetables are full of nutrients and fibre, so a salad always seems an excellent meal option. But this isn’t always the case, depending on what other ingredients are in your salad.

If you wish to add meat, go for healthier options like grilled chicken or tuna, instead of bacon or fried chicken, for example. Go easy on the croutons too, as a quarter cup of plain ones can contain as many as 31 calories and flavored croutons pack even more.

Things get more complicated, and unhealthy, once you add dressing. Creamy dressing has a deserved bad rep – just two tablespoons of thousand islands or honey mustard dressing sack over 100 calories. But oily variations aren’t healthy either, as one tablespoon of olive oil has over 100 calories.

The best option is to skip the dressing or just squeeze some lemon juice or add a little bit of vinegar to add more flavor to your salad. Or order the dressing on the side and just drizzle a conservative amount over your salad.

2) Fruits and fruit juices

Take note of the sugar content in fruits, as some have a higher count than others. For example, even though avocados are highly recommended because they are loaded with healthy fats, they are high-calorie fruits – one cup of avocado slices has 235 calories. Other fruits high in calories include coconut, figs, and dates.

Drinking juice is a less-healthy way of consuming fruits because a lot of fibre and nutrients are removed in the juicing process. So eating an apple whole (50-70 calories) is a much healthier option than drinking a glass of apple juice. Eat more fruits fresh, instead of dried or preserved. Frozen fruits are also fine because the nutrients are locked in.

If you really love drinking fruit juices, try to stick to one glass of fruit juice a day, as a 200ml serving can contain 100 calories or more. Most importantly, don’t indulge in juices made from concentrate or smoothies from trendy juice bars, as those drinks are packed with both high sugar content and calories.

3) Local Delights

It’s not news that Nasi Lemak, Roti Prata and Chicken Rice aren’t exactly healthy options. But what about the so-called healthier choices?

Fish soup is a good option (less than 140 calories), but the overall benefits hinge on what you have with it – veggies like Chye Sim or Bittergourd are more nutrious than lettuce. A bowl of rice or noodles can add over 200 more calories.

The same goes for Yong Tau Foo (about 200 calories on average) – pick healthier items such as eggplant and okra, as opposed to crabsticks or anything fried.

Dosa (also known as Dosai or Thosai) is a healthier Indian dish compared to prata or mee goreng, as it’s lower in fat. Each plain dosa contains 100 calories and this number goes up, depending on the dosa variation and what you choose to dip it in. Don’t go for the coconut-based sambar (a vegetable stew). instead, choose the chana masalah (chickpea curry), as it contains a good amount of protein and fibre too.

4) Breakfast foods

It’s important to get the right kind of nutrition to kick start your day. Granola is often thought of as a perfect healthy breakfast food. However, it packs an average of 500 calories per cup and the calorie count increases drastically once you add milk or yogurt.

Yogurt is a good source of breakfast food as it has 150 calories. But don’t add honey or other sweet toppings as it will no longer be a healthy choice. You can add fresh fruits if you don’t like it plain.

Cereal bars are convenient grab-and-go options for breakfast, and while they’re usually filled with healthful grains, they also contain a lot of sugar, which is used to keep it together – literally. In fact, the average bar contains between 250 and 300 calories. So try to avoid it!

if you’re more of a toast sort of person, go easy on the spreads. Peanut butter, for example, is a healthy choice, being high in protein and low in cholesterol, but it has a high calorie count – about 100 calories per tablespoon.

5) Nuts and other snacks

Most people know that nuts are packed with nutrients and are healthy way to curb mid-afternoon hunger pangs. They’re good for heart health and other benefits.

However, even though they’re filled with “good” fats, nuts pack a high calorie count. The recommended serving size of a quarter cup (around a handful) of almonds has 207 calories, while this number 241 for macadamias, 164 for walnuts and 187 for cashews. So try to contain yourself because i know it’s easy to get carried away munching on them and also, have them unsalted.

Dark chocolate is also recommended as a healthy snack. However, despite it being high in antioxidants, it’s also rich in calories – about 600 calories in a 100g bar. So stick to around two squares, or about 70 calories, daily.

Popcorn is an excellent low-calorie, whole-grain snack – as long as you consume it the right way. No additional flavours such as caramel, salt or butter. It is best if you air-popped it! This version has just 30 calories per cup.


Standard Chartered KL Marathon 2019: Reduced Slots for Public, Available through Ballot

Image from:

Due to the overwhelming response to the loyalty registration period for the Standard Chartered KL Marathon 2019 (SCKLM2019), there is a reduced number of slots available for public registrations as compared with the year before. There are a total of over 10,000 slots available across all categories and in order to ensure that everyone has an equal opportunity of getting a race slot, public registrations for the SCKLM 2019 will be in the form of a ballot.

How it works

Runners will be able to cast their ballots from 10.00am, 13 February 2019 to 11.59pm 19 February 2019. Ballot selection will be completely random and computerised, and will be activated by YB Syed Saddiq Syed Abdul Rahman, Minister of Youth and Sports on 22 February 2019. Successful applicants will then be notified by email and will have until 5 March to complete registration by making payment. Each person is only allowed one ballot entry.

We’ve taken some learnings from our 10th Anniversary edition last year and to prevent situations where potential participants couldn’t register due to network congestion or poor internet connections, the balloting period will ensure that everyone has an equal opportunity of earning a race slot for SCKLM2019,” said Rainer Biemans, Project Director of SCKLM and Director of Dirigo Events.

“We apologise to the running community as we’ve had to institute this system in reaction to the unexpected volume of take-ups during the loyalty registration period but moving forward, we will be using the ballot system for all registrations from 2020 onwards. There will be a guaranteed quota for 2019 registered runners and those who are unsuccessful in the loyalty registration ballot in 2020 will be automatically included in the ballot for public registrations, giving you two opportunities to secure a race slot,” added Rainer.

The multi-award winning Standard Chartered KL Marathon will be held on 28 and 29 September 2019 at Dataran Merdeka.

For more information on race categories, please via the official website here.


Maximize Your Full Potential with 4 Upcoming Multi-Sport Events This Year

multi-sport event is an organized sporting event, often held over multiple days, featuring competition in many different sports like running, swimming and biking, among organized teams of athletes.

If you’re looking for an event that will maximize your full potential, join a multi-sport event! It could be a triathlon – a tri-discipline sport involving a swim-bike-run, the duathlon – a competition consisting of running and cycling events, or an aquathlon – a two-stage race involving swimming followed by running.

There are a few multi-sport events coming to sunny Singapore in 2019. Here’s a list of the upcoming events and its time to maximize your full potential!

1) Urban Aquathlon

Urban Aquathon is a 2-stage sprint race comprising of swim followed by a run. The swim leg will commence in the Olympic-size swimming pool which is relatively safe for all. Given its urbanized set up, the event is ideal for all levels of participants!

Date: 6 April 2019 / 3 August 2019
Venue: Our Tampines Hub / Orchid Country Club
i) Masters / Open – 400M Swim, 3KM Run (S$60.00)
ii) Junior – 100M Swim, 1KM Run (S$55.00)
iii) Shining Star (Individual) – 50M Swim, 500M Run (S$50.00)
iv) Buddy Relay (Team of 2) – 400M Swim, 3KM Run (S$100.00)
Entitlements: Participants who completed both races – Uniquely designed medal which comes in two parts & a limited edition finisher tee.

Register Now!

2) Tri-factor Series

a) Swim & Swim-Run-Swim Challenge 2019

The TRI-Factor Swim & Swim-Run-Swim Challenge is BACK! Challenge yourself! Join our first leg of the TRI-Factor Series, the TRI-Factor Swim & Swim-Run-Swim Challenge. New to 2019 will be the long Distance category of the Swim-Run-Swim Challenge.

Date: 14 April 2019
Venue: East Coast Park, Casuarina Grove
Categories: SwimRun (Sprint Distance): 500m Swim / 5km Run / 500m Swim (S$69.00)

Enjoy 10% OFF

Register Now!

b) Run & Run-Swim-Run Challenge 2019

Running is a passion! And if your passion is Running, then TRI-Factor Run & Run-Swim-Run Challenge is the event for you!

Date: 16 June 2019
Venue: East Coast Park, Casuarina
i) Run – 21km (S$50.00)
ii) Run – 10.5km (S$40.00)
iii) RunSwim (Sprint Distance) – 5.25km Run / 500m Swim / 5.25km Run (S$69.00)

Enjoy 10% OFF till 21 April!

Register Now!

c) TRI-Factor Championship 2019

With a fast course and 18 world championship slots to QuZhou, China up for grabs, this is one Triathlon you should not miss!

Date: 28 July 2019
Venue: East Coast Park, Angsana
i) Long Distance Triathlon: 2.25km Swim / 42km Bike / 15km Run
ii) Standard Distance Triathlon: 1.5km Swim / 36km Bike / 10km Run
iii) Sprint Distance Triathlon: 750m Swim / 18km Bike / 5km Run
iv) Freshmen Distance Triathlon: 200m Swim / 12km Bike /2km Run
v) Kids Distance Triathlon: 100m Swim / 6km Bike / 1km Run

3) Singapore Aquathlon 2019

Date: 18 August 2019
Venue: East Coast Park, Casuarina Grove
i) Individual Standard: 1.5km Swim + 10km Run (S$118.00)
ii) Individual Sprint: 750m Swim + 5km Run (S$98.00)
iii) Individual Mini: 400m Swim + 3km Run (S$118.00)

Enjoy 10% OFF till 25 May!

{ADDITIONAL: Exclusive JRL Discount for Individual Sprint}

Register Now!

4) Singapore International Triathlon 2019

Held at the East Coast Park, this is a great opportunity for participants to Race the Lion City. The event boasts warm and calm water, scenic location, well-marked course, and friendly volunteers, promising a memorable racing experience for all to enjoy from the starting to the finishing line.

Date: 29 September 2019
Venue: East Coast Park, Angsana Green
i) Extended Distance: 2.25km Swim / 48km Bike / 15km Run (S$244.00)
ii) Standard Distance: 1.5km Swim / 36km Bike / 10km Run (S$194.00)
iii) Sprint Distance: 750m Swim / 18km Bike / 5km Run (S$136.00)
iv) Mini Distance: 200m Swim /12km Bike / 2km Run (S$104.00)
v) Kids Distance: 100m Swim / 6km Bike / 1km Run (S$82.00)

Enjoy 10% OFF till 22 June!

{ADDITIONAL Exclusive JRL Discount for selected categories}

Register Now!

Are you looking to join more running events?

Check out our running calendars and also selected events are available for registration on our platform, JustRunlah! Connect. Registering via our platform is safe, fast and secure!


7 “Laws” for Newbie Runners to Follow

Running is one of the simplest and most rewarding physical activities. According to the report, almost 60 million people participate in jogging and trail running in the United States alone, but what is it that makes this type of exercise so popular?

First of all, you can do it almost anywhere in the world. Secondly, it’s a solo activity that doesn’t require too much time or planning. All these factors make it perfect for modern-day individuals who can’t afford to spend hours playing team sports with their friends.

If you are interested in jogging, you should learn a few basic things before getting started. In this post, we will present you seven fundamental rules for newbie runners. Let’s check it out!

Benefits of Jogging

Before we announce the list of tips for first-time runners, we want to give you extra encouragement by presenting the most important benefits of jogging.

  • You will improve health and prevent a lot of diseases. A study reveals that people who run 20km to 30km a week have better immune systems and are less likely to get sick.
  • Stress relief as the result of increased endorphin production.
  • You will feel more energized and boost physical and mental endurance.
  • Weight loss is usually one of the first consequences of regular exercise.
  • It boosts confidence because it makes you feel better both physically and mentally.
  • Jogging improves the quality of your sleep.
  • With all the things we mentioned so far, it’s not surprising to learn that regular running makes you happier.

Things to Know Before You Start Running

After a brief introduction, it is time to concentrate on the crucial segment of this article. Without further ado, here are the top seven things to learn before you begin the jogging adventure.

  1. Make a plan

You shouldn’t start running without a training plan. As a beginner, we recommend you exercise three to four days a week for around 30 minutes. This should be more than enough to cover some 4-7 kilometers, depending on your pace. However, you should not think about speed, but rather try to go for longer distances at first. Keep increasing the distance each week by 10%.

  1. Buy a professional gear

The days of sweaty, cotton-based running clothes are long gone. Today, there are all sorts of synthetic shirts and shorts that can make your training sessions much more comfortable. Running shoes are another important segment of the gear, so don’t save money buying cheap but poorly cushioned pair. The purpose of buying quality equipment is two-fold: you will enjoy jogging and also have an extra motive not to skip your training.

  1. Join a running group

Speaking of motivation, joining a running group is definitely one of the best ways to keep you engaged in a long-term perspective. Sports psychologists say running groups help people meet other newbies: “You are going through similar issues and challenges, so you can support each other and give encouragement in the time of crisis that every runner has to face sooner or later.

  1. Take a rest

Some first-time runners are so thrilled about the new activity that they don’t want to spend a single day without jogging. However, you should be smarter than that because you want to avoid injuries. Keep in mind that days off are a natural segment of training as they give your body enough time to recover and stay fresh for the next round.

  1. Prepare for injuries

Although it’s a real pleasure to exercise, running can also bring you pain every once in a while. How come? Well, around 70% of runners will pick up an injury. Constant repetition of movements can cause issues such as runner’s knee, Achilles tendinitis, hamstring pain, and many other conditions. The best way to deal with it is to take a rest, while quality shoes can prevent most of these issues.

  1. Follow up with a diet

If you believe that running alone can help you lose weight, you are so terribly wrong. On the contrary, you have to introduce a special diet with a lot of healthy ingredients to maximize the effect of training. But if you come back home after jogging and eat a couple of Big Macs, rest assured your beer belly will stay where it is today.

  1. Keep a training log

The last but not the least important rule is to keep a running log. It’s a useful document that enables you to track and measure progress, while it also serves as a nice reminder of your jogging achievements.


Jogging is the perfect type of training for millions of people around the globe because it’s simple and doesn’t require too much equipment. You can do it almost anywhere you want, anytime you want it. However, beginner-level runners still need to learn a few things before engaging in this amazing activity.

Our post showed you seven laws for newbie joggers that will make the first running experiences much more pleasant and comfortable. Keep these tips in mind and don’t hesitate to leave a comment if you need additional information – we will be glad to help you out!

Guest post: Tom Jager is a professional blogger and a content manager at bestessaytips. He covers topics related to digital marketing, blogging, social media and business in general.


From Road to Trail: Distance Running Tips For Making The Leap

Bodom Trail, 5.5.2018

There are two potential responses to the task of transitioning from long distance road running to long-distance trail running: some people underestimate it, thinking that there isn’t really all that much of a difference, it’s still just running. Whilst others exaggerate the size of the task in their minds, viewing it as a seriously demanding transition. In truth, you ideally want to be somewhere in the middle: well prepared and researched but safe in the knowledge that if you were a good road runner, you can become a trail runner. To that first point, here are a few tips to make sure that you are well researched when taking on the task of making the leap from one to the other!


It’s a good place to start, since, despite the huge array of exciting gizmos there are to help long distance runners, they’re really the only bit of kit you truly need. Now, you want to be specific with your shoe choice. A lot of trails can actually be run perfectly happily in good road running shoes. That being said, there are a lot of other trails where road shoes will be unacceptable. If you’re running on jagged or slippy rocks or anywhere near water or mud, you’ll need the increased traction offered to you by trail shoes. But for forest paths and the like, save your money!

Don’t Fear The Fall

Ajay Robles, sports writer, says that “It doesn’t matter how good your shoes are… the time will come when you take a tumble. The key is not to fear it to much. Don’t let it hold you back from giving a good performance.” Don’t be reckless of course, but naturally, during potentially hours and hours of running you are likely to trip. It’s all part of it, so just embrace it and maybe carry some Band-Aids!

Accept Slowing Up

Your course time will be slower. It’s pretty obvious why that is, it’s just harder running through natural uneven landscapes with so many variables than it is running along an LA bike path. So, examine the differences, work out where you lost time but never be discouraged by being a bit slower than you normally would be on road.

Don’t Skip Ankle Day

All runners fear twisting an ankle. It’s so easy to do and it can actually set you back a lot, or potentially pull you out of a race. “Trail racing is actually really good for strengthening your ankles”, says Lela Greig, running blogger. “There is so much movement required of you on trail which isn’t on road, so it can really build up your tendons and ligaments.” But, naturally, there is also a greater risk of rolling your ankle. So, do some ankle exercises when you work out regularly, it’ll really help to offset the risk, and it’ll make you even more sure on your feet if you go back to road running later.

Lift Those Feet!

Lifting your feet requires extra effort which, late on in a race, can be really hard. But, whereas on road you can basically shuffle along and there is no risk at all, in trail running you are in big trouble if you barely lift up your feet. Your chance of going down increases hugely and it actually matters most when you are most tired, since taking a fall then can spell the end of your run. If you have to run slower, fine!

Don’t Take Anything Too Tough On Immediately

The excitement inherent in starting out with trail running can make you want to jump into dashing through pools of water and leaping from rock to rock. If you haven’t done it already, you’re not ready for that, believe me. Start with a nice wide path trail and work your way up.

So, There You Have It, it’s not too hard, it just requires forethought and patience. The most important thing is to just enjoy it. It’s more interesting than a road run and the scenery that flies past as you run should be appreciated and admired. You may even find it easier to run longer distances, inspired by your surroundings and the sense of adventure. So, off you go!


Guest post: Grace Carter is a runner and sports writer at Essayroo and AustralianHelp services. She blogs about her preparation to marathon and trail running tips. Also, Grace teaches journalism at


Steps for Organizing a Charity Race

Image credit: Spectrum Worldwide Volunteers

Charity events are increasingly becoming a great way of raising money for a good cause. While a charity race provides a healthy way for participants to get involved, it also offers a good opportunity to visibly publicize the charity. A charity race can provide people with a chance to get together and have fun raising money. Even though trying to organize a charity race can seem like a massive and daunting task, it can be a successful event to bring a community together while raising funds. Here are a few steps that can help you when organizing a charity race.

Pick a Route

Picking a route is an essential part of organizing a charity race and will require asking for permission and a lot of planning. This task should be discussed by the organization and safety aspects and visibility should be taken into consideration. Try to keep to well-lit roads and areas where the public will be able to see what is taking place, so you also attract attention for your cause. Don’t forget that you will need the local government’s co-operation in order to get approval for road closures and may even need police supervision. Try and make the route as inclusive as possible so that people of all ages and capabilities can take part. The more that take part, the more money raised and more public attention the cause can receive.

Marketing the Race

Promoting the event is a crucial step when organizing your charity race as without the public knowing about it, it will not receive the attention and success rates that you hoped for. Social media is a great way to promote your event as it provides you with a fast way to reach a huge group of people all in one go, but it also gives you an easy way to spread the relevant information to participants once they have signed up. You could create a Facebook event on the organization’s page and invite people to take part. It would also be a great idea to advertise your event with local running clubs. There are also running event websites in which you can advertise your charity running event. Another really good way to market your race would be to order giveaways for your participants as a good promotional tool. By using things such as custom lapel pins for those who participate in the race, you will get further publicity after the event has taken place.

Recruit Volunteers

Once you have an idea of how many people have registered to take part in the charity race, you will know how many volunteers will be required to staff the event. You can start by recruiting volunteers through the charity organization itself and seek out people to help on the day from the already existing pool of volunteers. Your social media event is also another good way to ask for people to volunteer to help at the charity race. Volunteering could be a good way for those people who do not feel comfortable to do the race itself to still get involved in the good cause. Even people who are not available on the day may be able to help set up the event the day before or help create the giveaway bags. If possible, try and provide some sort of perk for the volunteers (for example, provide some small refreshments) and ultimately make it a fun day for everyone involved.

Despite a charity race event being a big event to organize, it can be a successful way of raising funds and attention for a cause. While it is a great opportunity for a charity organization, a race can provide a great day of fun for the whole community.


Saving For Race Day – Tips to Afford Marathon Expenses

The cost to enter a running marathon has nearly doubled in the last decade, forcing runners to pay hefty sums just to be registered to race. Not to mention the thousands it can cost to travel to marathon destinations around the world. With these skyrocketing costs showing no signs of decline, many runners are left having to sacrifice their love for running due to a lack of money. On top of the immense nutritional training required to run a marathon, plus extensive cardio exercises – runners now have to pace themselves for the hit on their wallet. Fortunately, there are some preparation measures that runners can take to travel for marathons without completely breaking the bank.

Creative Fundraising

With the advent of the internet, people are able to communicate more efficiently than ever before. This has led to new and improved ways for fundraisers with a good message to get into the public eye. Many marathon runners are often motivated by a number of great causes, and highlighting these reasons for running online can generate a group of loyal people willing to pitch in some extra cash. Sites like Kickstarter and GoFundMe are incredible resources for runners to generate the money they need to run, especially if part of the funds will go to a charitable cause.

More traditional financial options exist for runners as well. For the cream of the crop, running sponsorships can not only provide for travel expenses and registration fees, but also give runners enough money to live comfortably. A more practical financial option would involve applying for a bank loan, which you pay back over time. If running marathons truly is a passion, this option can provide you with the capital you need to make it to the select marathons are most important to you.

Save, Save, and Save Some More

Sometimes, raising the funds all at once can be too daunting a task for a busy runner. Instead, a slower, more methodical approach is needed. Saving money over time can carry plenty of financial advantages. Most notably, the ability to pay for unexpected events – or to take a trip (in your case, for a marathon). Similar to the traits required for marathon running, saving money requires dedication and discipline. Finding the time and patience to save isn’t always easy, but usually proves well worth the effort. Studies show that Americans who properly save money, report reduced stress, and more confidence in their work and social lives.

At the beginning of the year, pick the few marathons that you want to compete in, and find out what it costs to enter the marathon (travel included). Next, come up with a method of saving that will allow for enough money to take part in the race. A common and reliable way to save involves putting a portion of your weekly paycheck into a separate bank account, which will be used to pay the marathon expenses.

Most runners will say that their hobby is impossible to quit. The feeling you get after a long run is unparalleled by anything else. On top of this, the feat of completing a full marathon is possible for only a small portion of the world’s most physically fit runners. However, in order to feed this desire for success in the running community, smart financial decisions must be made. Either through fundraising, or generating wealth through saving – finding the cash to support this sport is a marathon in it’s own right. But for someone who can run 26.2 miles, raising the money is the easy part.


My Amazing Thailand Marathon Bangkok 2019 [HM] (by Lingderella)

Yes lah! Runcation again! 😍 It’s like I’m always looking at overseas races online and looking at somewhere else to go. Thailand races is awesome, I ran half marathon category at Laguna Phuket Marathon and 5km Music Run Bangkok last year and hence I wanted to try other Thailand races 😍

I jio-ed Eleanor and Rey to go with me and they very steady and on, once registration opens we registered and got the limited early bird rate 😊 Once the early bird rate were sold out, normal registration slots were sold in batches, once the race slots sold out, have to wait for another batch of slots to open up at a little bit more expensive.

There’s different categories such as 3.5km family run, 10km, half marathon, and the full marathon category. Rey registered for the full marathon category while Eleanor and I registered for the half marathon. I love the design of the event singlet, it looks so nice sort of like a basketball jersey! 😍

We booked SQ flights as even budget airlines with baggage cost about $250 per pax when we were looking for air tickets, and SQ return flight tickets to Bangkok was $289 but we can get more comfortable and enjoy food and in-flight entertainments so why not?

We went to collect our race pack on the day before race and we were there in and out very fast as we wanted to go to Chatuckak Weekend Market though its glance its quite a large expo with many sports stuffs and merchandise for sale. Traveling around Bangkok is very easy as there’s the MRT, Tuk Tuk, Taxis and Grab. Grab is pretty cheap and we almost went everywhere by Grab.

News had recently reported that air pollution had gotten quite bad in Bangkok, we were at first really worried that due to the bad air quality, the run would be cancelled. However, the moment we touched down in Bangkok, I felt that it’s not that bad actually and I was very sure the run will not cancel. I just hope I will not get sick. The organiser had done a great job by sending emails and providing updates on their Facebook page on issues relating to the run such as if haze was bad till a certain degree, the run will be cancelled.

On race day, we took Grab to race site and arrived about 30 minutes before race start. It was also just coincidentally we were all in Pen B. We wondered how do they assigned the pen as during registration we did not submit our past results, we thought the assigning of pen might be based on first come first serve basis. The earlier the registration, the nearer pen you’ll be to the start line.

It’s one of the most major running event in Thailand. Flag off was at Thailand’s biggest sports stadium Rajamangala National Stadium at 3am flagging off the marathoners and half marathon runners together. To me, it was by far the most spectacular and magnificent stadium I’ve ever seen 😍

There were water points at the entrance of the stadium and some volunteers were giving out masks for the air pollution. But still, the air quality seems perfect fine to me. Segregation of the different start pens were clear and shortly we were all standing on the tracks and fields inside of the stadium ready to start running. All the pacers were in the front at Pen A, I decided to chase the 2hr15mins pacers.

Flag off was delayed for about 8 minutes and we were gun off by beautiful fireworks 😍 I was like looking at the floor for timing mat so I could start my Garmin but couldn’t find any after a while and started my Garmin anyway. I thought maybe they are technologically advanced and uses something like infrared to scan our timing chip but it’s just that I think too much, the timing mat was outside of the stadium 😂 But it’s too far away already, almost 100m since we started running maybe? My Garmin showed that I was about 2 mins slower than my official gun time.

Then I noticed that at every hydration point, there was update of PM2.5 measurement, the measurement of air quality. Water was not given in a cup but bottled which seems like 100ml or so which I find it very environmentally unfriendly, also dangerous to runners as I found many bottle caps along the road like a hazads, hopefully nobody sprain their foot.

I manage to catch up with the 2hrs 15mins pacers at about 2km into the run after some chasing. The route was awesome running by some of the Bangkok’s iconic landmark such as the Victory Monument and Golden Mountain Temple etc. The hydration points is available every 2km, but the distance board along the route isn’t really prominent. It’s not an easy route, there were at least 6 or or more up slopes for the half marathon runners as its running up the expressway and there was one unforgettable long up slopes which seems really endlessly long 😂 The volunteers were all very nice and supportive and I can hear them cheer and could really hear “kaaaaaaaa” echoing. At one of the hydration point/runners aid station somewhere around 15km, there’s even Dunkin Donuts, ice cream multiple and types of fruits 😍

I followed the 2hrs15mins pacers till about 15km till I started getting slower
as I felt some pain as I must have drank too much water and lost them. Before that, 2 of their 2hrs15mins pacers already dropped out, they passed the pacers flag to other runners who are also pacers that was running together. At about the last 3km into the run the hydration point offered sponges soaked in iced cold water. It’s super awesome as I felt refreshed.

At the last 2km, I felt my left leg becoming jelly, it wasn’t my leg anymore. It’s like cramped or something. I walked a little and had thought of stopping but I was determined to finish the run and just kept running. At almost 1km to finishing, it’s only then the run was separated for the 42km and 21km runners. A prominent board was displayed in the middle of the road to indicate that 21km runners have to do a uturn and volunteers were there to guide the runners but they were speaking Thai. At the end of the run, Eleanor told me she ran the wrong route, luckily she noticed after a while and make a u-turn 😂The medal was super cool, I love the colour and it’s really nice.

This was really a Unforgettable Marathon. 😍 It was comparable to Osaka Marathon in regards of runners welfare. We were given coupons to change for bento set of different meat, drinks of different flavours, different types of desserts such as chendol and grass jelly etc, different flavours of ice creams and a variety of fruits. Though there wasn’t much supporters as the run was held in the early morning at 3am. When I complete the run it wasn’t even 5.30am yet and the sun haven’t rise 👍 I will definitely want to run this run again!

It was a great trip and simply enjoyed my holiday/runcation!


Race Review: Chom Bueng Marathon 2019 (by healthobeing)

Banners around the school

Another Thai race which I participated Mid Jan.  Taking place in the province of Ratchaburi, the race is really little known to foreigners but extremely popular with the Thai locals.

Getting around

Mini Bus station in Mochit

To get there without chartered buses, you can take the mini van from the Mo Chit Mini van terminal ( which is opposite the Mo Chit long distance buses).  From there just head to the “D ” building and at row number 4 you can get a direct ticket to Chom Bueng at about 130 baht ( SG$7 estimated).  The distance is about 160 km away and seriously the Mini Bus may be a bit cramped, it is definitely the fastest and most direct way to get there especially if you do not speak Thai that much.

Station Signs

Race Information

You can sign up for their race at the official website.  Do note that the slots are like hot cakes and gets sold out within a week.  You can also write in through Facebook Messenger or Email after that to check if you can get a waitlist slot.  I joined the Full Marathon at the cost of about 800 Baht ( about SG$40) it is really cheap because not only finishers will get 2 tee shirts and a drawstring bag, the mandatory finisher medal.  There is a carnival of Thai food for breakfast after the race.  The race has a water point almost every 2km and has a team of on the ball medics checking out almost every 5km.  To top that up, this race is IAAF certified too.

Lady Zone accommodation

Tentage accommodation in the open field

Race Pack collection

carnival at night

Held at the Muban Chom Bueng Rajabhat University main Hall.  The whole town is basically an University town.  It gives you a nostalgic feeling to be back here.  Buildings an structures are like in the 90s.  Accommodation can be very challenging, so check their Facebook page often to see if you can get a tent or stay at the Lady only zone in the school building.  Staying in the University itself will save your travelling time required to get to the start line as the Start and end are all in the University itself.

Banners around the school

The whole place turns into a big sports bazaar for the two days.  Runners can get their running needs at the fair, there was also a food bazaar beside the school field where you can get many Thai favourites.  Even if you do not like the food in the Bazaar, the main town itself has many choices and the 7-Eleven convenience store is the best place to shop for your last minutes needs.

Collection of bib and goodie bag


Busy with shops around the start area

Some items from the goodie bag

Although the race pack is very simple, I judge that most of the cost is gone into organising the race itself.

Race Route

Start Point

The route is simply fantastic for the FM, just one turn back and its the Full Marathon done.  There were not much elevation and the course is flat.  It does help that Chom Bueng is pretty cooling in the morning making the run felt good.  Along the way there are water points serving water, Isotonic and basic fruits like watermelon and banana.

On the roads

It is very well organised.  You only get to meet the Half Marathon , 10Km runners way further nearer to the finish line, but the road is wide so there are not much congestion.  There were also a lot of photographer lined throughout the whole race.  Especially so towards the end of the race.  I had like 95 shots in all.  After checking on other people, everyone seemed to have more than 50 shots and it is not difficult to search, just get into the running connect webpage and you can just key in your bid and there you go all the pictures. The pictures can be downloaded in low quality, or if you want , you can purchase the shots too.

The ending portion is superb with the red carpet lined on the floor , really give the runners a VIP feel.  With photographers at the end , you will not miss your finishing picture at all.

Finishing Line

Finishing point with water

Backdrop for photos

Medals area

Fancy dress and cheer leading

The finishing carnival is very well organised too.  Full marathon has its own dedicated area while Half and 10km has their own.  Both have sumptuous breakfast spread out, which you can retrieve with the coupon dished at the finished line.  There were also many exhibitors displaying food and recovery drinks with samples and free gifts for all.

It felt more like a fun fair than anything.  There were also massage counters to give those sore legs and feet a good rub.

Cameo with volunteers from the uni

Overall, another race which I will recommend as it is really very relaxing and good to run.

Small win


My JustMove! Asia: Upper Seletar Reservoir (by Lingderella)

Singapore is just a small dot on the World Map, although I’ve been living on this little dot since birth, there were still plenty of beautiful places that I’d never been to such as the Little Guilin in Bukit Batok. Thanks to signing up for the series of challenges, I am now very motivated and inspired in running and also looking forward to explore Little Guilin someday soon.

JustMove! Asia is a virtual run to run at time and pace at our own comfort or liking but it is unlike many other virtual runs: there’s a specific location to run in, it’s sort of to explore Singapore! 😍 There were currently a total of 11 challenges for the series to run at certain places of interest around Singapore.

– Bukit Batik Nature Park
– Bukit Timah Hill Summit
– Fort Canning
– Jurong Lake
– Labrador Park
– Macritchie Reservoir
– Rail Corridor
– Singapore Botanic Gardens
– Southern Ridges
– Tampines Eco Green
– Upper Seletar Reservoir

Each challenge registration cost $14.90, register for 5 challenges at once would get a 5% discount and 10 challenges at once for 10% discount. I’ve registered for all the 11 challenges because I would like to use this as a training for my upcoming Tokyo Marathon and at the same to explore some of the places that I don’t usually visit now but used to go often or have never been to 😍

It’s easy, just to run or walk a minimum of 2.5km and upload the activity on the website and the super chio finisher medal unique to the place that we’ve register to run/walk in will be posted to us via mail in a few days time locally free 😍

The first place I decided to run among these places is Upper Seletar Reservoir as its nearest to home in Yishun, it’s about 5km from home so I decided to run there and back. Upper Seletar Reservoir have awesome scenery and is a famous spot for pre-wedding photo shoot 😍 Not exaggerating but 90% of the time when I was there during weekends evening, I could see couple there for there for photo shoot 😆

It’s not really accessible as the nearest MRT station is Khatib station which is about 3km to 4km away or got to take a bus there. Carpark is also available. I’ve been there a couple of times before and I felt that the best time to head there is before the sunset so as to get a view of the awesome sunset also it will be quite dark at some areas when it gets late and could be unsafe. Just like Macritchie and Bukit Timah Hill, sometimes monkeys can be seen around the area too.

There are certain checkpoints we need to make sure that we run pass to make the run valid. Though the previous day I ran in Macritchie Reservoir to support some of the Garang runners, but I could not use the run to submit for the virtual run as I did not run pass the verification checkpoint of Macritchie Reservoir, which is the Tree Top Walk. The verification checkpoint of Upper Seletar Reservoir is the Rocket Tower.

I highly recommend visiting this place as the beautiful scenery is really worth the effort to go there 😍 Though I didn’t take note whether there is any water cooler or not but I noticed there are vending machines at the executive golf course area nearby and there’s a toilet available at one end of the reservoir.

Now, I look forward to receiving the medal with the iconic tree and rocket tower of Upper Seletar Reservoir in my mailbox after submitting my run entry! It’s rather easy to use and navigate around the website and e-cert would be available after the admin verified the post 😍


Registrations are open

Great news for JustRunLah! readers. Click here to enjoy an additional $5 OFF JustMove Asia challenges.

A must-have collection for the lovers of outdoors in Singapore. Discover our most scenic routes and get awesome medals delivered right at your doorstep

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