More often than not we are humbled by the marathon distance. The 42.195 is tough an gruelling and is no easy task. Because the distance is so long, anything can happen.
The marathon distance should be tackled in a methodical strategic manner such that injuries can be minimised and success can be maximised. The underlining rule is that you require at least 12 – 20 weeks to prepare for a marathon, and that is dependant on your fitness level.
Beginner
If you’re just starting out to run, you would require more time to train for a marathon. If you have taken an extensive break off running, you fall into this category as well. A competitive runner who has taken a long break and a beginner both have a low level of fitness.
If you can achieve 16km long runs, you would require 18-20 weeks to adequately prep yourself. This will ensure you have enough time to build up your mileage. You have to increase your mileage gradually (not more than 10 percent every week).
Intermediate
If your weekly mileage is rough 40-60km a week, you fall in this category. You would require 14-18 weeks to train up for the marathon distance. Within your training block, you would want to build up your long runs to about 30km. Not every week has to be a 30km run. You can do a 25km run with a 10km marathon pace run for instance. This is to train your general endurance and marathon-specific endurance.
Advanced
If you’re comfortable running over 65km a week and able to run 20-25km long runs, you are an advanced runner. You are in pretty good shape and don’t require as much time to train for the marathon distance. You would require about 12 – 16 weeks of marathon specific training. The first 6-8 weeks would be to work up your mileage to hit a 30km long run whereas the next 6-8 weeks would be for you to work on your marathon pace specific training.
Whatever your level, the goal remains the same. You would want to be able to run more consistent long runs with a large volume at goal marathon race pace.
Running is an amazing way to de-stress, keep fit and stay healthy, and provide a sense of challenge both mentally and physically. But what if running — the long distance on same routes — seems a tad bit bland? You feel like runs get a little more tiring, not because of detraining but due to overtraining?
Overtraining is not just physical strain and overwhelming overload. It also incorporates the mental part. Boredom is a good sign that you might be encountering overtraining from all these routine runs that once seemed like something you looked forward to every other evening but not anymore.
In this article, we will talk about 3 exercises that you can try when you get bored with running.
Muay Thai & Boxing
Whether you are a man or woman, picking up some skills on self-defence will boost your confidence, increase your ability to protect yourself, and get a kick out of just one hour of workout.
Martial arts are catching the trends recently at a pretty rapid rate. Education of fitness and exercise for women in Singapore has been growing steadily. From simply running on the treadmill in public gyms to lifting weights thrice their body weight. And now, we have women participating and owning the MMA scene.
Image Credits: The Jungle Asia
Benefits of Muay Thai & Boxing
1) Dynamic & Full-Body Targeting
As opposed to running, Muay Thai and boxing consists of very dynamic movements, challenging every part of your body to push itself out of comfort zones. This full-body workout option is able to get your heart rate up very quickly and provide that exciting twist of learning new skills and exploration of what your body can do.
By the 24th to 72nd-hour post-workout, you will feel all major muscle groups sore — in the best way possible.
2) Unleashes the warrior within yourself
Warriors are more than just good fighters or super fit individuals. They are strong in all aspects, from the physical being to the emotional, mental, and spiritual being. Going to a professional Muay Thai and boxing gym, and learning from an expert will enable you to unlock more potential than you thought you have.
Learning self-discipline and being equipped with the culture of Muay Thai and boxing can enhance the way you handle stress from your daily life.
Where To Start
One of the best Muay Thai and boxing gyms in Singapore is The Jungle Asia located at 35B Boat Quay (River Facing, Top Floor), Raffles Place MRT.
Apart from Muay Thai and Boxing, these guys also have HIIT, MMA & BJJ, and personal training classes. The Jungle Asia also lies right in the heart of central Singapore and surrounded by many cafes serving healthy and nutritious post-workout meals.
Yoga & Meditation
Image Credits: Yoga+
If you haven’t tried at least one class of yoga but you’ve been wanting to, I’m challenging you to book one trial session with a yoga studio now! Yoga has escalated its fame in the fitness industry for very good reasons.
The benefits that people reap from consistent yoga practice goes beyond a tight and toned body. Yoga improves one’s flexibility, strength, muscular endurance, and one of its most crucial components — the mind and soul.
Benefits of Yoga & Meditation
1) Improves your flexibility and strength
The pictures on Instagram that you’ve been liking proves how amazing your body can become. Yoga allows you to learn how to properly utilise your muscles in the newest way possible, especially if you’ve been running your whole life.
2) Perfects your posture and reduces back pain
How healthy is your posture right now? If you are guilty of constant slouching, long sitting hours, and carrying a truckload of stuff in your bag which weighs your shoulders down, you’d most probably experience back pain as well.
Yoga can improve your posture and alleviate back pain by increasing your upper body strength and flexibility with body weight poses and movements. This exercise helps you to be more mindful and aware of your body, and to help you regain back the straight back that you started with.
Where To Start
Yoga studios are found everywhere around Singapore now. The one that I would recommend is Yoga+ as they have several studios in different places. You can find them at Arab Street, Pagoda, and Tanjong Pagar.
They have many different classes to choose from. So whether you’re a newbie or yoga master, you can head to their studio and give this a try.
Gymnastics
Image Credits: BazGym
Many of you might strike this off the list but I have personally tried all these three exercises on top on running — they are very revitalising, challenging, and shakes the mundane out of your system immediately.
Going into a gymnastics gym, you would most probably be one or the other: I can’t do it or I want to do a backflip now. I was the latter and later learned that I had to learn more basics before I could look like one of the kids flipping from pole to pole.
Gymnastics, however, is not just meant for kids. I did an adult gymnastics class and it was very educating, sweat-busting, and gets you feeling alive instantly.
Benefits of Gymnastics
1) Get better at coordination & body awareness
They say self-awareness is key; the self is more than just your mind but the body as well thus, body awareness is an important aspect to grow in.
Some of us are more coordinated with our hands and legs, hands and eyes, etc. than others. But no matter which category you associate yourself with, gymnastics can help to improve this skill of yours.
Being more coordinated can really help you feel much more confident when you are trying new things when it comes to exercising. With most of our lifetime spent on sitting down, our coordination skills might have been slightly dampened.
With gymnastics training, you can get more aware of your body and feel in tune with your body and space.
2) Overcome fear of heights
Getting into gymnastics empowers you to overcome many common fears such as heights. It all looks easy when another person is jumping on the trampoline. Once you actually get on it and see how high you are, the fear of heights might creep in a little. However, the fact that you are going head-on with this is powerful in overcoming the fear that exists only in your mind.
Applying this back to your running journey, overcoming the fear of a marathon or another route that seem too hard in your head, becomes a copy-paste strategy. Being brave and going head-on with fear is the only way to defeat it and see growth.
Where To Start
Adult gymnastics is not the most common class in the market but there are a few of them. BazGym is the one I went to for my first-ever gymnastics session. The reason why I chose them was that they were the only one on ClassPass. After that first session with them, if I ever go into gymnastics as an adult, they will definitely be my choice.
Conclusion
It is always good to try new things. Everything that you do and experience can and will value-add to your running journey. It did for me and I hope that you will be adventurous enough to experience this for yourself too.
Malaysia’s favourite half marathon is back for its 4th edition with a whole new vibe this 13th October 2019. PROTON HSN21KM 2019 continues on a brand new course taking runners on an excursion through the scenic and inspiring nation’s administrative capital, the Federal Territory of Putrajaya.
Welcoming 18,000 professional athletes and amateur runners from across the world, PROTON HSN21KM 2019 has in store a series of exciting on-ground activities and will be returning to its original format of a daytime run, which is expected to make it one of the largest running events in the country.
Participants who sign up now through JustRunLah! using the promo code HSN21KMJRL5 at http://hsn21km.com/ will be entitled to a 5% discount (limited slots available).
Staying true to delivering challenges, PROTON HSN21KM 2019 will for the first time, introduce a competitive race category for its 5KM distance. Participants running the ‘5KM Competitive Race’ will be timed officially in accordance with Federal Territory Amateur Athletics Association (FTAAA) standards and are entitled to compete for rewarding cash prizes.
The event will also open its doors to junior competitors in the ‘Junior Race’ category for its 10KM and 5KM distances. Runners participating in the categories will be timed and are entitled to compete for the respective category’s cash prizes. Junior entries are open for youths ages 16 – 20 years old for the 10KM Junior Category, and the 5KM Junior Category are open to youths ages 12 – 15 years old and 16 – 20 years old respectively.
As an additional treat for its runners, participants who sign up now through JustRunLah! using the promo code HSN21KMJRL5 at http://hsn21km.com/ will be entitled to a 5% discount (limited slots available).
Further complementing the thrill of the race will be a range of lucrative prizes, as PROTON HSN21KM 2019 is set to remain as one of the nation’s prominent running events with a large cash pool prize, and a multitude of attractive lucky draw prizes to be won, including a brand new Proton Iriz as the top lucky draw prize.
The race will also feature a host of fun-filled and exciting activities oriented to all ages. These include performances, a range of fitness and health classes, a ‘Sports Expo’ featuring premier athletic and fitness brands and a ‘kid’s carnival’.
Visit the official PROTON HSN21KM 2019 social media channels at Facebook; @hsn21km, Instagram; @hsn21km or log on to our website at www.hsn21km.com for more details.
Three weeks ago, the last review was on the 2XU Compression Run. A quick update: the race did have some hiccups as the official race results were not released due to some contractual fulfilment that was pending. So it was 19 days later before the results were released. This was a big deviation from the usual norm of 1-3 days. But the results were accurate (at least based on my own comparison) contrary to some runners’ expressed fears.
Last week’s Good Friday through Saturday morning, I just completed my 86 km ultra challenge. A lot of stuff happened in between but I will leave it for a later write-up if time permits.
The Eco Run race pack collection was swift. These days, it felt like the number of participants have shrunk to some extent. Perhaps there were too many events happening at the same time. Maybe it’s worthwhile for some in the field to research into this. I appreciated the efficiency of the race pack collection regardless, at F1 Pit two weeks before the race. I opted to collect the essentials without the carrier so I had the singlet and bib handed to me in a neat bundle. Participants could go the full zero waste ie skip the finisher medal and tee too. I still wanted the medal for ‘commemoration’. I didn’t have time to browse through the Farmer’s Market that day. But the iconic ECO RUN stood out with the names of runners printed.
On race day, it was a subdued morning. Dark. It had rained on Saturday at my place (and the venue). Start time was 5 am and as usual, this meant waking up at 3.30 am and so a short night again. I had some family emergencies and a personal health scare the week before so I wasn’t too sure if I would be able to run this race. Moreover after doing the 86 km – 20 loops round Bedok Reservoir overnight for the campaign I took up (https://singaporecancersociety.give.asia/campaign/run-86-km-for-singapore-cancer-society) I would still be in not so good state even if things had been normal the week before. Please support if the cause resonates with you too – Thank You.
Still, I assessed the situation and decided that I would want to turn up still – I just hated DNS. I had not been able to do any run in the week leading to the race. I could only muster enough energy to jog at slow pace of 8:44 min per km for 2 km before I had to stop on Friday evening. Worst case: I would just have to walk and complete the race in 3 to 4 hours. It seemed like I couldn’t really change my attitude towards some things. Back in corporate days, I was given a strange title by my team/department – Never Say Die. Caricature credit to ShenZo (神作) who was in my team in those days. Perhaps some things never change somehow.
When I reached F1 Pit, it was fairly dark still but there was some music this time. The first wave was flagged off on time at 5 am and about 10 minutes later, wave 2 was also flagged off. I was taking it easy since there was no pressure to get PB. I prayed for a peaceful run. It was cool and calm. The breeze wasn’t strong but it wasn’t humid. A lot of turns but the route wasn’t pitch dark like the previous race I reviewed though we could do with some light in earlier part of the route. And near the end, we also had to go up the slope of Marina Barrage and down but I didn’t feel the strain – it seemed to be over fairly fast.
I planned to go at average about 8.5 min pace but in the end I was able to keep below 8 min, even though I stopped for a pee break. I took two energy gel this time round, at about 9 km and 15 km and stopping at almost every hydration point. Enjoyed the run though there wasn’t much scenery as it was still early morning. In the end I surprised myself by having another fairly fast half marathon, a minute faster than the previous half marathon though Garmin showed the distance to fall short of 21.1 km.
I collected my finisher tee and medal and went back immediately as I wanted to attend the morning exercise routine at my place at 9 am. I just had enough time to have a quick shower and change of clothes before I went down again. I was fairly surprised at my energy level. Thank God. Run happy. Run Safe.
(Note: 1. The timing results were made readily available when I messaged on Monday afternoon – some folks had mentioned the results were available on same day. A few friends commented that the finisher tee looked nice. 2. The cover photo’s credit is due to Running Shots.)
Lakeside Garden, the 53-hectare western portion of Jurong Lake Gardens, is now open. You can enjoy the western portion of Singapore’s third national gardens, and the first national gardens in the heartlands. Located along Yuan Ching Road and next to Lakeside MRT, there are exciting features such as Forest Ramble – the largest nature playgarden in the heartlands, the picturesque Grasslands where you can take great photos of yourselves, and Rasau Walk where you can take a stroll by Jurong Lake and enjoy the sights and sounds of a restored freshwater swamp.
Photo credit: NParks Facebook
Children can explore the 13 different adventure play stations at Forest Ramble – the largest nature playgarden in the heartlands – and emulate the actions of animals found in freshwater swamps.
The Frog Play area is set amidst grasses and enables children to hop from one “lily pad” to another. The “lily pads” are small trampolines that are set in the ground.
At Forest Ramble’s Snake Play area, children can climb up a structure that resembles a tree, and mimic the actions of a Paradise Tree Snake scaling a tree. From the top of the structure, children can enjoy a panoramic and unrestricted view of the playgarden. As they glide down any of the slides, they will feel the joy of sliding down like snakes from a tree.
Photo credit: NParks Facebook
The picturesque Grasslands is a 3.5-hectare area dominated by tall grasses. There are six different species of grass, and around 300,000 plants here. It is an important habitat for small bird species that feed on grass seeds and seek shelter among the grass. Bird hides located within the Grasslands enable visitors to observe birds without alarming them.
Rasau Walk is a 300m meandering boardwalk which takes you right up to the edge of Jurong Lake. It is a restored freshwater swamp habitat, with over 50 species of plants. The wetland habitats are inundated with water based on the rise and fall of water levels in the lake, creating zones for water birds to feed and forage.
Experience biodiversity up close at the new Lakeside Garden at Jurong Lake Gardens.
Enjoy the soothing sounds of flowing water along the 1.3km of naturalised waterways at Neram Streams, take in the view of Jurong Lake from the meandering paths of Rasau Walk, keep an eye out for feathery visitors from the bird hides in the Grasslands, chill out amidst the serenity of the Southern Promenade, and study the behaviour of Herons at Heron Island.
Lakeside Garden is easily accessible via public transport, car, or on foot if you live nearby.
By MRT: Lakeside Garden is a five-minute walk from Lakeside MRT Station (East-West line).
By bus: Passengers can alight along Yuan Ching Rd (Bus stop ID: 21639 and 21759) when taking bus 49 or 154, alight at Lakeside Station along Boon Lay Way (Bus stop ID: 28091) when taking bus 49, 98, 98B, 98M, 187 or 335, or alight along Ayer Rajah Expressway (Bus stop ID: 21019) when taking bus 30, 49, 154 or 178.
By cycling: Jurong Lake Gardens is accessible via the Round Island Route and Jurong PCN.
By car: You may park at two car parks along Yuan Ching Road (nearest carpark is the South Carpark opposite Tao Ching Road).
While most of my running friends were participating in the half marathon category, I participated in the 10km category this time as I had scheduled for a minor surgery just a little more than a week prior to the race. Doctor had adviced no running for 2 weeks, but I still registered for the race anyway as I thought if I’ve recovered earlier, I could run 10km as it sounds manageable but not half marathon as I do not want to risk my wound tearing up ? It’s quite interesting, while I was on the operating table, the nurse was concerned that my heart rate was a bit low and a few seconds later asked me if I’m a runner, I looked up and saw my pulse rate just about 50 ?
So prior to the race day on 29th April 2019 Sunday, I did a short run around my neighborhood to test water. The wound was already healing quite well, it’s a 2cm cut with disolvable stitches on. It’s still painful when pressed on, but while I run its just feels sort of “bouncing” or “pulling”. Yup, I thought it’s still manageable and so, I turned up on race day.
Income Eco Run is a run to raise awareness on environmental conservation and to encourage zero waste. It stands out than other runs because they have this zero waste runner option and categories so the runner can “say no” to finisher medal and finisher tee. I participated in the 10km category, it doesn’t have finisher tee but I still want my medal ? I try as much as I could to save the environment but I’m not extremist lah. Recently, I started to bring my own tumbler to buy drinks and dabao food without taking plastic spoons as I have brought my own spoon to use while at work. Bring own tupperware is another level up, I’m not ready yet ?
Flag off for 10km category was at 6.30am at F1 Pit Building and I arrived around 5.30am taking Grab Share that cost me $12. I would be pretty late already if I’m taking public transport. As Eleanor and I would be going back together after the run, I didn’t want to risk being late and be in later waves as we have leg massage plans and a date with Avengers in the later part of the day. Her half marathon category flags off at 5am and she would have finished the race long before I would.
Deposited my bag at the queueless counter and proceed directly to wait for the start pen to open. Once I entered the start pen, I sat down while waiting for the flag off. I’m like the only person who sat down in the start pen as I wasn’t feeling very good. It must be the anemia. I’m like a auntie looking to sit down whenever and wherever I can ? I felt so lonely as all my other running friends were running the half marathon category and here I am, sitting down alone waiting to run ?
Anyway quite ??? after so many years participating in Income Eco Run, now then I know there’s Union Member Category ? I would have saved like $10 or $20 more on registration fee per race.
Flag off was on time and I played music with my Phone from my playlist in YouTube, Starhub weekend free data ma ? Plus I needed the distraction because of the unwell feeling. I ran with no stress as I told myself I am still recovering from a surgery and I just run what I can and I did quite well with 1hr02mins. Results out damn fast just few hours after the race.
Though I was running by feel, I tried to stay in front of the 1hr pacers, but I slowed down a lot after the Stadium and they soon overtook me. Distance marker was available at each km accurately, tallying with my sports watch.
There’s quite a few hydration points along the route but I only stopped at 2 of them for water. At the end of the hydration points were big bottles of water for those Zero Waste runner to refill their cups and bottles. I could usually run 10km without any water like a camel but I still considered myself as a patient. I needed that 100 Plus and I needed to keep myself hydrated ?
After my run, I went to get my my medal and didn’t take that banana because I don’t usually eat banana(only Banana Prata and Goreng Pisang the unhealthy version ?) unless it’s a full marathon and I needed something for energy. It must be one of the quotes I read on one of the distance board. Buy only what you need. I don’t eat, I don’t take even if it’s free.
Calories are like human batteries but don’t overload on them because all that excess energy is going to give you a belly.
Did you know?
Scientists have calculated that a person’s typical caloric consumption of between 2,000 to 2,500 calories a day generates enough energy to power a 100W light bulb (no one has actually been hooked up to a light bulb, though).
Good news: We’re all sizzling hot. Not in the beach hunk or babe sort of way, but more like, well, a barbeque. Imagine that the flame is our metabolism and the charcoal used equals calories from food.
Calories are vital as they give us the energy to perform daily activities. An average person requires about 2,000 calories a day to function; weight gain and weight loss are also linked with caloric intake.
So if you toss too many pieces of charcoal into a weak flame, some of them won’t get burned. Then you gain weight. But don’t drastically cut calories to lose weight; this could send your body into “starvation mode” – where it adapts by lowering metabolism and storing food for survival. What does this mean? Your diet will make you hungry and miserable, all for nothing.
Activities and Calories Used (70kg person):
30 calories – doing dishes for 15 minutes
60 calories – driving for 30 minutes
70 calories – folding clothes for 30 minutes
230 calories – walking for an hour
520 calories – playing tennis or swimming for an hour
600 calories – playing football or jogging (8km/h) for an hour
1,200 calories – cycling (at >30km/h) for an hour
Party your calories away…
If you are a social creature who likes to party, guess what? Going out to dance burns calories, too – about 400 calories for each hour of dancing.
After you’ve gone home, brushing your teeth for 3 minutes burns five calories, while going to sleep for seven hours burns more than 370 calories. Even a good night kiss, if you are enough to get one, burns calories – about 1.5 to 2 calories for a one-minute smooch.
Do: Consume more protein
As this particular nutrient doesn’t break down as easily as others, our bodies naturally adapt and work harder to digest it, burning more calories in the process.
Don’t: Drink too little water
If your body senses a lack of hydration, it’ll automatically mellow the “fire” – your metabolism – to ensure your system does not overheat.
Any review of the Boston Marathon could be summed up in just two words:
It’s Boston.
This is the race everyone talks about. If a non-runner has only heard of one race, it’s this one. I have been running for 11 years, and when I tell someone I run marathons I often get the question, “Have you run the Boston Marathon?” For now and forever, I can finally say, “Yes.”
Boston was an especially big deal for me. I spent a few years pursuing a goal, The Marathon Grand Slam, and when that was done I knew I would need a new goal. I decided the next big one would be to complete all the Abbott World Marathon Majors and become a Six Star Finisher, and Boston was the last piece in that puzzle. I was thrilled to receive not only my first Boston Marathon medal, but also my Six Star medal, soon after the Finish Line on Boylston Street.
Rather than just talking about how great the race is, let me offer some thoughts for those who will be running it in the future, to help you have the best time you can:
1. Hope for the best weather, plan for the worst
Wear some clothes you can throw away at the Start — volunteers will collect them and give to charity.
In the days leading up to the race, every conversation between runners was about the weather. The forecast was perfect for a while, then it started looking like the mess from 2018, then in the final 24 hours it changed again. The problem was figuring out what to wear. I had brought a whole range of clothes, from shorts and singlet to tights, long-sleeve shirt, ear protection, and gloves. I literally decided on my clothes about 10 minutes before going out the door that morning, and fortunately I got it right. We had rain, with thunder and lightening, as I woke up; then clouds and 13C temps at the start. The sun came out around Mile 8 for me, and the temperature climbed to 21C. Then around Mile 18 it began raining off and on to the Finish, with a 20kph tailwind. I had chosen to run with shorts, singlet, and a hat, and that all worked out. I also managed to get sunburned, which at 7am had seemed an impossibility.
2. Make sure you are ready for race day
The race had over a 97% completion rate. If someone started, they were pretty much ready to finish it, so you want to make sure you have trained up for this and are ready to go the distance at whatever pace you wish to pursue. Considering that most people get into Boston by running a qualifying marathon time, this typically is not going to be your first marathon, so you expect the people around you to be able to run it. (there are also about 6,000 charity and invitational bibs, so there may be a few first-timers in there, but the people I know who DNF’d tended to be faster runners in the earliest waves who simply had a bad day) This is Boston; be ready for it.
3. Take it easy at the Start
The race begins with a downhill run, and the elevation keeps dropping for a while. It’s very, very easy to get moving fast and feel like you’re going to fly through this, but the stress you put on your quads by going too fast on the downhill will haunt you later. If you find yourself running a personal best pace after the first couple miles, chances are you are going too fast and need to back it down. That’s tough to do – I mean, it’s Boston, and who doesn’t want to do well there? – but you need to save something for later. One nice thing I did notice about the Start was that, unlike in so many races, I never felt like we were all bunched up without any maneuvering room. I felt like I had the space to run whatever pace I wanted, and not be blocked by others or have to weave around people. That was so nice!
4. The Newton Hills are everything people say they are
Starting around Mile 17, and continuing through Mile 20, are the infamous Newton Hills, 4 rolling slopes that culminate in Heartbreak Hill. This is where you will discover if you went too fast on the earlier downhills, because your quads will wake up and say, “Hello there! We are going to hurt a lot now.” People talk about having to dig deep and grind through the final miles, but for me the Hills were the most challenging time. Starting around Mile 18 I developed serious pain in my left leg, stretching from my IT band up to my hip, and while I couldn’t tell where the real problem was, I could definitely tell that it was slowing me down. I popped a couple Panadol and stopped at one point just to stretch things out on Heartbreak Hill, and if I ever make it back to Boston it will be with the intent of conquering that one particular piece of the course.
5. Listen to your body
The weirdest thing happened on the course: I had to stop twice to go to the bathroom. That’s not normal for me, and I had been especially careful about my hydration before the race, so I was really surprised. What concerned me was that maybe I was taking in more water than I needed early in the race when the temperatures were pretty cool, and so I started skipping a few water stops. Boston has water stops every mile, which is a little closer to each other than I see in most races, and I cut back a little bit so as to avoid overhydrating. If something doesn’t feel right, then even though this is Boston and you want the experience to be perfect, give yourself a chance to slow down a bit and assess what’s going on, and take advantage of the medical teams and other support along the way if you need to. When your body talks, you need to pay attention.
6. The crowds will make you feel like an elite
The crowd loved me, I loved them — then again, the crowd loved all 27,000 of us!
A Singaporean friend now living in California flew out to cheer me on. He’s seen me run a couple times in Singapore, and his idea of race spectators was that they wait for the person they know, yell some support, then go quiet again. He was unprepared for the hundreds of thousands of people cheering for total strangers along the road. If all your races have been in Southeast Asia then you may be very surprised by the enthusiasm of the crowds at Boston, which stretch from Start to Finish. The Majors all have big crowds with 1-2 million spectators, depending on the race. I felt the fans pushing me the whole way, and in the final kilometer I felt like I was winning the Olympics. Big crowds are awesome. Enjoy them.
7. Get a hotel downtown if you can
I made a hotel reservation even before I had a spot in the race (I highly recommend this, by the way, as hotels fill up far in advance – just make sure you get a reservation that you can cancel if things don’t work out!). Originally I had a hotel in the town of Cambridge, figuring it was a short subway ride away, but after the Starwood/Marriott merger was complete a bunch of new options opened up for me, and I ended up 2 blocks from the Finish Line. This was perfect; not only was I close to the Finish, I was also a 10-minute walk from the Expo, and a 20-minute walk to the buses to the Starting Line. In addition, the whole neighborhood was filled with runners for the entire weekend, and that added a lot to the experience. Try to stay in the thick of things!
8. Consider running for a charity
Unlike the majority of runners, I was able to run because I had a spot on a charity team, raising money for a group called IMPACT Melanoma that fights skin cancer. This is one way to get into the race even if you don’t run a qualifying time, and I found it added a lot to the experience. Boston was the third race in which I have raised money for a charity group, and I love it. It’s a lot easier to get through those final miles when you are running for a reason. (note that if you get your bib by qualifying, you can still raise money for one of the official charities, and I suppose you could also pick your own and use this as a chance to raise money for them – it really does make the whole event more meaningful) My supporters raised over $10,000, and I want to give a special shout out to BestTop Career Consulting of Singapore, who made a very large donation!!
Our charity team raised over $370,000 for IMPACT Melanoma. Overall, more than $30 million was raised for charities in the marathon.
9. Make a spectator plan
If you have friends or family who are going to be cheering for you, figure out in advance where they will be and how they will get around. My friend joined my charity team’s cheering section between Miles 16 and 17, which was one of the first spots on the course that was easily accessible by public transit, and really, that’s the only way you’re going to get around that day. However, even the public transit can get overcrowded and cause delays; my friend was on trains that had to be taken out of service because there were too many people on them and something broke. My suggestion is to pick a point near the middle of the race, and then after you pass it have your supporters go to a spot near the Finish; you’re probably only going to get two chances for them to see you. Don’t worry though, there will be plenty of other people cheering for you.
10. Run your own race
High-fives at Boston College to celebrate coming over Heartbreak Hill.
Everybody has their own goals for the Boston Marathon. Some are running it to go as fast as they can, some are trying to qualify for next year’s race in this one, and some just want to enjoy the experience. For me, I figured this might be my only Boston, so I wanted to enjoy it. I would high-five the little kids, I would kiss the ladies at Wellesley College, and I would not worry about my time (well, I might worry a little, but not too much). Don’t focus on anyone else’s goals, and don’t try to meet others’ expectations; this is YOUR Boston Marathon, so figure out what you want from it, and then go for it.
This was my 30th marathon, and while I have had some amazing adventures before this, there was something uniquely special about this one, even compared to the other Majors. As much fun as all the Majors have been, this race is really the Super Bowl/World Cup of marathons, or at least it feels that way. You spend the weekend surrounded by thousands of people all excited about the same thing, you bump into elites in the hotel elevator, and then you run the oldest marathon in the world. There are many races that are great, but Boston is BOSTON!!
Yes, Taiwan is calling you to visit them this October!
The weather in Taiwan in October is definitely ideal when you think about your next run-cation. Why not kill two birds with one stone? Run a half marathon and also explore the beauty of Taiwan during autumn! If you’ve been to Taiwan before, rest assured that this run-cation trip will be a special one as it allows you to experience the city from the brand new angle or get reacquainted with places you’ve visited before.
The Race
EVA Air, Taiwan’s leading independent airline, will be hosting the EVA Air Half Marathon again in 2019 in Taiwan’s capital, Taipei. The event is scheduled to kick off on the 27th October 2019. Offering a wide range of distances; Half Marathon (21.0975km), 10km and 3km – runners are expected to enjoy and explore Taipei’s beautiful skyline on foot! Also, this run is certified by IAAF AIMS.
EVA Air Marathon 2018
Flagging off at 5.20am and 5.45am for the half marathon and 10km respectively, runners will be able to capture majestic scenic moments during sunrise that only Taiwan can offer. Runners will pass top attractions in Taipei as they begin their journey from the plaza in front of the presidential office building, run along the Keelung River and will conclude at Dajia Riverside which is known for its scenic beauty. 3km competitors will also enjoy the morning breeze and busk under the sun as the run will begin at 8.30am, Dajia Riverside Park.
Take A Look at The Race Map
EVA Air Marathon 21km Course Map EVA Air Marathon 10km Course Map EVA Air Marathon 3km Course Map
A new collection to your entitlements set! All half marathon participants will receive an exclusive storage bag, a NIKE race tank, and a towel. 10km participants will receive a NIKE race t-shirt and a towel and 3km runners are entitled to a NIKE t-shirt after registering.
Half Marathon Singlet
T-Shirt 10km/3km
Finisher Medal
Finisher Towel
Half Marathon Drawstring Bag
Finishers of all categories will receive a Finisher’s Medal. Additionally, finishers of the half marathon and 10km will also receive a race result certificate.
Race Fees
Half Marathon
10 km
3km
NTD 1,100
NTD 800
NTD 500
Registrations are open from 16th April to 12th June!
Exclusive Discounts For ALL of You!
Eva Air pledge to provide you with the warmest Taiwanese hospitality by offering you an exclusive discount code for you! Enjoy a 10% OFF your EVA Air tickets with this promo code: EVAKUL when you book a one-way or return flight from Kuala Lumpur, Malaysia to Taipei, Taiwan. Sales Period: 16 Apr – 30 Jun. Outbound Travel Period: 12 Oct – 26 Oct. *T&C
Finishers are entitled to Sweepstakes
Complete the competition and go into the draw to win 30 free flights to Europe, US, Australia / Asia / Within Taiwan for any destination or free mileage: 50,000 miles for half marathon runners and 35,000 miles for 10K runners.
So, are you excited about your next or probably your first run-cation? Its time to highlight 27th October on your calendar and start planning right now. Taiwan is welcoming you with open arms!
Want to know more about the EVA Air Half Marathon 2019? Check out their website and Facebook!
Garmin The Performance Series is coming to the west, specifically to West Coast Park, in 2019! After you have emerged out of your comfort zone at Road Race 1 at Punggol Waterway, it is time for you to progress towards betterment at Road Race 2! Happening on 18th August, 10km and 5km categories are available for Road Race 2.
Since Road Race 2 will be held at West Coast Park and in line with the Series’ objectives of encouraging a consistent healthy lifestyle while exploring Singapore’s landmarks, bring your family and friends and enjoy a day out at West Coast Park after the race, be it playing or dining outdoors! Let’s check out what West Coast Park has in store for us!
Themed as the “Play Centre in the West”, West Coast Park is a large regional park located in the southwest of Singapore. A linear park comprising 50 hectares of park land, the park runs parallel to West Coast Highway.
There is something for everyone
West Coast Park is divided into three areas for you to enjoy with your family – play areas, dining outdoors and bird watching experiences.
1) Play areas
Adventure Play Area
Standing at the center core of Area 3 is the Adventure Play Area that caters to people of different age groups, from toddlers to young adults. This is the heart and most active zone of West Coast Park. Situated conveniently near the McDonald’s, the Adventure Playground comprises eight play sets and obstacle courses, featuring climbing equipment, zip lines, slides, and other stations for children and toddlers. The iconic towering climbing pyramid is also located in this area, where parents and bigger kids can test their climbing skills.
Pyramid, photo taken from nparks.gov.sg
Fun on wheels
With the park paths available, you can bring your own bicycles or skates for a leisurely afternoon bike ride or some skating practice.
Have fun with your pets
At the furthest end of Area 1 (near the Pasir Panjang Wholesale Centre), there is ample space for your dogs to get some exercise or probably roll around. There is also a high tech Dog Washing Booth which dispenses shampoo, conditioner, leave in treatment and ends it all off with a quick blow-dry.
Grand Lawn
West Coast Park Grand Lawn, photo taken from Google Streetview
Adjacent to the play area, the Grand Lawn is a huge open space where families and friends can busk under the sun for a picnic and bond over games and activities such as kite flying or a game of frisbee/football while enjoying the breeze coming in from the coastline.
2) Dining outdoors
Other than the McDonald’s located at Area 3, there is also an option for you to book a barbecue pit at Area 2. These pits are perfect for your weekend picnic activity with your family and friends where you can enjoy barbecuing and cooking your food outdoors.
3) Birds Watching
West Coast Park is definitely one of the hotspots to do bird watching! Visitors to the park can take a stroll to Marsh Garden and see if you are able to spot unique birds such as the White-breasted Waterhen (Amaurornis phoenicurus) and Striated Heron (Butorides striata).
As a new arrival in Singapore it didn’t take me long to realize that Singapore’s large and thriving running community has jumped on the trail running bandwagon full-on. I’ve been running trails and streets for a couple of decades now, in various countries. And on top of real running, I’ve been an avid consumer of running-related media output, armchair running as I call it. That gives me some perspective on what has and what has not changed, over time, worldwide, in Asia, and in Singapore.
Over the last decade, the surge in participation in, media attention on, and the active promotional involvement of shoe and other running gear companies in trail running has been enormous, everywhere. But let’s take a step back and try to figure out what has really changed, and what has a strong element of old wine in a new bottle to it. And then focus on Singapore.
Running has grown in popularity world-wide, and in Singapore too, but official statistics show it has been popular for quite a while already. Rather than sheer numbers, I would propose that the most important changes over time, everywhere, and also in Singapore have been in way more females participating than before, in the former strong correlation between distance and age – short for the youngsters and marathon for the geriatrics – disappearing, and in the increased popularity of ultra’s, with a growing emphasis on going more extreme. And, yes, in trail running and mountain running races becoming big events and those winning them getting increased attention in ‘traditional’ running media, and the emergence of a trail running specific media and gear universe.
But trail running in and of itself? Nothing new really, used to be called cross-country, that is all. On my personal pedestrian Singapore blog, you can find some more reflections on all this labeling business, but runners have hit the trails for as long as there have been runners.
Wait, what about Singapore? Trail runners? Yes, plenty. One only has to go to what everyone tells you are Singapore’s only real trails in the Central Catchment/Bukit Timah area on a weekend morning. But trail races? Hardly any. And talk with the more serious looking runners on such a weekend morning, and nine out of ten will be preparing for some race elsewhere (Malaysia, Indonesia, Hong Kong,…), often a pretty extreme one.
What distinguishes the Singaporean trail running community is that the little red dot always has been, well, little. Not that many ‘trails’ to run. And the way Singapore’s development goes ahead means that the little that there is, is shrinking.
This makes for great trail running – East Coast park beach. Credit: nParks
Having said that, I also think that the Singaporean trail running community has an unnecessarily restricted understanding of what a ‘trail’ is or should be. Sure, a nice technical mountain trail is a trail runners dream, but before youtube, Salomon, and races like the UTMB started branding trail running, when we all just ran roads, track or ‘cross country’, trails were basically about traffic free, unpaved ways through green areas. And Singapore has plenty of that. But when I explore the city on foot, I hardly ever see runners leaving the park connector or sidewalk for the very, I mean very obvious off-road possibilities close by. To mention but the most obvious example, known to all runners in Singapore: the East Coast park. As I argue in posts on my personal blog (see here and here): from Marina East Drive to the National Service Resort & Country Club, out and back, that’s sort of half marathon distance 90-95% of which can be run on grass and beach. During low tide, my guess would be that around 70% of that half marathon, 15k!, could be on beach. I find it very difficult to understand that so-called trail runners stay on the concrete with that next to them.
Yes, Singapore is small, very urban, with a car-centric and convenience-oriented policy mindset, but to those able to free themselves of the unnecessarily limited understanding of what makes for a good ‘trail’ there is more to be found than the overcrowded (at least on weekend mornings) footpaths in the big green blob at the heart of the little red dot.
In a way, all of the above is about looking at one’s environment in a ‘new’ way. My next post will try to move the boundary posts of vision even further: trails in the hardcore urban centre….is that possible? Lots of my blogging ultimately is about immersing ourselves in our environment, opening up to what is out there for grabs. Let me end this one with a short film that illustrates that better than anything else I know of:
Just happened 2 weeks ago, but it was not until now that I had the time to pen down this wonderful experience in paradise. Running the Guam marathon was not something that I had expected.
Guam is a USA territory, but it is nearer to Philippines and Japan than the mainland US. To get there from Singapore you can either travel to Japan or Manila to transfer flights. It takes about 3hr 40min plus for both countries. Predominantly a US Armed Forces base, the island has local indigenous people and also residents from US mainland. Tourism is the next biggest thing for the island. With beautiful sandy beaches and nature, Guam draws tourists mainly from Japan, Korea and Philippines to enjoy the nature.
Taking Philippines airline to Manila
Daybreak as plane arrives in Guam
THE RACE
Hafa Adai-pronounced as Have a day. Hello for greeting in Guam
Taking place on 14th of April, I signed up for the race since last December after my friend, who was working there, invited me to go. I had never thought of going to the island especially it was touted to be a wedding island for Japanese, they simply love to go there and organize their wedding.
Beautiful beaches around the island
more lovely beaches
The race main sponsor is United Airlines, the race is not overly subscribed with only about 500 Full marathon runners in total. For females it is only 300 plus. The sign up fee is about US$100 which includes the runners’ entitlement and the race itself.
RACE PACK COLLECTION
Race expo signs
Held at the Pacific Island Club, which is another good resort along the stretch. The expo is held inside a marquee near to the swimming pool area. It is very tropically designed, collection is very well organised, overseas runners have a special lane to collect their race pack. There were many Japanese and Korean runners so they have dedicated translators to help them out.
taking a cameo
Collection area
After collecting the bib, time to collect the bag and tee
Hanom water booth
There are also many Guam Marathon merchandise sold here. As the finisher tee is not included, you can purchase them at the expo and wear it after the race.
Race pack consist of a transparent drawstring bag with brochures , the race special edition magazine with race information. The event tee , a key chain and of course, the bib and also a time chip to be tied to your shoes.
Runners’ entitlements
There are many vendors at the expo selling the basic running needs and also banners to take picture with.
RACE DAY
Start line
All drop bags are packed like this
Drop bag point
Full marathon starts at 3 am, it is an unearthly timing, but being a tropical island it will get very hot if you start late. To speak the truth, the course was really flat and good but because of the night time, it gets a but mental to run after a while as it is dark all around. You might want to bring a head lamp or some light for more visibility.
Portable toilets at the start and finish line
The roads are well closed for the race and no complicated turnings, just 2 u turns and you are on the way back to the finishing line. The water points were all filled with isotonic drink, Gatorade and water. Some of them had the cold sponge and special local snacks like the Apigigi , a local sweet snack made of coconut and tapioca. Some check points also had coconut water for hydration.
Along the way
Apigigi snack
FINISHING LINE
Ending line with Cheer
Certificate printout
Ending at the Tumon Bay, after crossing the finishing line , runners can print their results on the spot, then collect their medals, commemorative beach mat and towels. Runners can also chill out by the beach side and relax or take a shot of the beach. Replenishment like banana and apples, more water and Gatorade are available at the ending point too. There were also food truck selling food if you are really hungry or just need a coffee.
Medals
Finish food and hydration
Finisher stuffs
Me and Jaime my friend
I felt that this was the best choice made this year to go to a place with beach for marathon. I seriously loved the beach, and it was great to be able to end with the beautiful beach scenery. Would come back here again!
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you wish to create positive impacts on a person’s life and run at the same time, Runninghour is perfect for you!
Read more to find out what’s special about Runninghour.
Runninghour’s Purpose
Runninghour was co-founded on 18 April 2009 by Mr. John See Toh and Ms. Chan Jan Siang with the aim of providing an avenue for mildly-intellectually challenged youths to participate in sports and integrate with mainstream society. The members are mainly students and ex-students of APSN.
On 9th June 2012, we expanded to include visually challenged runners (VCRs). Recognising that the club has the potential to create a positive impact in more lives, Runninghour officially registered as a co-operative in May 2014, to promote the well-being and integration of persons with special needs (PWSNs) – all known as Buddies in the Runninghour family.
Runninghour’s Activities
Runninghour holds regular sports activities such as Weekday Fun & Fit fitness sessions, weekly Saturday Runs, tandem biking, dragon boating, and other activities for Intellectually Challenged Runners (ICRs), Hearing Challenged Runners (HCRs), VCRs and Physically Challenged Runners (PCRs). In the past year, RunningHour started encouraging individuals with mental health challenges to join the group to enjoy the physical and social benefits of running as a pathway to healing. RunningHour also accepts engagements to run corporate social responsibility events to strengthen inclusivity awareness and deepening integration with the public at large.
Induction Training is conducted once a month to train potential volunteer guides to learn skills ranging from how to use a tether to guide a visually impaired buddy runner to the interaction cues for an autistic brisk-walker buddy.
Runninghour’s Motto
Our Motto is ‘Run To Bond Run So Others Can’ is both figurative and literal. Visually and intellectually challenged runners require trained guides to accompany them for their runs.
Runninghour’s Race
To create more awareness of our mission of promoting the well-being and integration of PWSNs though sports, we have been organising annual mass runs under the title Runninghour: Run So Others Can since 2015, renamed to Run For Inclusion in 2018. Our event is the first and only of its kind in Singapore and its unique nature sparked an increased amount of interest within the community. In August 2018, we had close to 1,500 participants who ran alongside about 570 runners with special needs (up from 470 in 2017). To experience the challenges faced by runners with special needs, they were invited to challenge themselves with the unique ‘Empathy Run’ feature of the race. Runninghour2019 is in our fifth run this year and we hope to motivate the public to come together once again to show their support towards integrating people with special needs through mainstream sports.
It is one of the best and easiest things you can do for your health. It may be challenging to find the time to exercise or hit the gym, but an evening stroll or walk during lunch or after work is all you need to enjoy some real health improvement. All you need to have is a walking/running shoe and probably some companion during your walks and you’re definitely good to go.
Here’s 20 benefits of walking:
Reduces Risk of Heart Disease
Helps to maintain weight
Reduces your stress levels
Increases your energy levels
Helps to boost your mood
Gets the blood pumping
Prevents obesity
Help to reduce anxiety
Increases functioning of the lungs
Increases the body’s access to Vitamin D
Gives you time to practice self-care
Improves coordination and balance
Improves the quality of life
Reduces the chance of diabetes
Reduces the risk of cancer
Improve the quality of sleep
Walking can spark creativity
Strengthens bones and muscles
Improve blood pressure
Can help to boost your immune system
Simply just walking for 30 minutes a day has a lot of benefits to your body and yourself. Start walking today!
It’s a hike and I had a great workout! And we were sweating like crazy, not exaggerating I sweat as though I had done a 10km run, though it’s a 6.5km hike/walk! I jio-ed Eleanor and Rey on a weekend to Bukit Timah Hill ?
It’s crowded with families bringing along their kids for some leisure stroll, groups of friends hanging out doing something healthy together and also hardcore runners chionging up the slopes looked like they are training for something major ?
It’s awesome to do something other than running at times. It’s enjoyable to hold a positive attitude, taking it slow to enjoy and chill as well as to appreciate the scenery, the greenery and chit chat while we hike ❤
Fun fact: Bukit Timah Hill Summit is the highest natural point in Singapore ?
I’m so glad that JustMove! Asia extended the deadline of the challenge till the end of 2019 so I can still submit the rest of the pending runs without rushing! Phew! There’s currently 13 Challenges and I’d only completed 4 inclusive of this Bukit Timah Hill Summit Challenge ? And I still have 9 more to go to complete my set of medal collection! ? You may still register for the challenges here and earn these beautiful iconic medals of places of attraction in Singapore ?
There’s different hiking routes to the summit of Bukit Timah Hill but I’d always used the easiest “red” trail ? There’s other route such as Yellow, green and blue as well which I want to try next time ? Though I’ve been to BTH no lesser than 20 times, there’s this Hindhede Quarry which I’d never heard of until this trip with Eleanor till she mentioned about it ?
The nearest MRT station is Beauty World and even from there to the Bukit Timah Hill Summit is less than 2km. There’s a short cut to reach the summit at the red trail which is to climb the steps. Though the distance to reach the summit would be shorter, but it’s definitely a tougher climb because the steps were longer in height than normal steps and one need to have good pair of knees to climb it ? But it surely is a good exercise ?
Once we reached the summit, we took the exit route towards Dairy Farm as we decided to detour to Singapore Quarry before we end our hike at the Rail Mall near Hillview MRT station for Prata ? There’s quite a couple of shops for makan there.
The Singapore Quarry is another beautiful place around the area to explore and visit. It’s less strenuous to walk there and I always enjoyed watching the fishes there swim around ❤
Just nearby there’s this super pretty place along The Rail Corridor just steps away from the Rail Mall. Do stop by there to take some awesome photos before leaving ?
Learn more about JustMove! Asia by clicking here. The challenges are open for registration in 2019, and you can complete this awesome medal collection while exploring new places in Singapore
Regular exercise has proven to
benefit the body immensely. People who exercise regularly have reported having
a boost in energy, improved quality of sleep, flexibility, loss of weight,
clearer skin and lowered risks of chronic diseases.
Most nutritionists across the world
recommend regular exercise for anyone who wants to maintain a good health. You
do not have to work out for the Olympics. You can always go for exercises that
are less intense. Such exercises are important as they are the determining
factor of your overall well-being.
Similar to writers, people who are
involved in regular exercise have increased lifespan compared to who do not
exercise at all. They have a high self-esteem which makes them likeable to
others.
They also perform better at work
compared to their counterparts who do not exercise. People who do not exercise
regularly feel tired, lazy and sluggish and this affects their overall
performance.
Nutritionists have reported that young people who hike, jog or take a brisk walk regularly have a lower risk of having chronic diseases related to age such as joint pains and dementia. Regular exercise also regulates cholesterol levels.
Therefore, it is of utmost importance
that you invest a few hours in exercise every day to maintain a healthy
lifestyle. Today, we will be discussing the five most important and surprising
benefits of exercise. Here is number one!
1. Improves
cardiovascular health
You can improve your cardiovascular
health through regular exercise. Some of these exercises include jogging,
biking and walking. The gym has several different machines aimed at improving
your cardiovascular health such as the treadmill, bike and the elliptical
machine to name a few.
Cardiovascular exercises are
extremely important to people who have suffered a stroke. Studies reveal that
they should go for a mild exercise routine because maintaining the adequate
heart rate is necessary.
2. Improved
sleep quality
Today, many people across the world
complain about insomnia or irregular sleeping patterns. A daily workout session
can solve this problem without the need of taking sleeping drugs. Regular
exercise improves the quality of sleep as it requires your body and mind to
put in great effort which makes you tired thus leading to a deep sleep.
Studies have revealed that regular
exercise eliminates disrupted sleep patterns. The results might not show in a
day but exercising daily will definitely improve your sleep in two to three
weeks and combat insomnia.
3. Increases
energy levels
If you want to boost your energy
levels, a daily workout session can be a great alternative. Fitness experts
have reported that low intensity exercises can decrease the risks linked to
fatigue by twenty percent. You do not have go for hard-core workouts to boost
your energy levels.
You will start experiencing these
results as you keep on exercising every single day. Forget about the energy
drinks and the pills. Get a quick energy boost today by working out.
4. Enhances
strength and flexibility
Stretch and strength training will
enhance your strength and flexibility. Do not just opt for cardio exercises
alone. Strength training plays an important role in building
muscles. In most instances, strength training involves lifting weights and
doing yoga moves to increase mass.
Strength training is important
especially for the elderly because it makes the bones strong. Strengthening
your muscles and bones will boost your energy levels and improve the quality of
your sleep because a lot of energy is used during strength training.
5. Makes
the skin clearer
Regular exercise promotes healthy
skin. How? It is important to note that any physical activity that promotes
blood circulation also keeps your skin vibrant and healthy. People with
dermatological conditions like rosacea and acne should take special care of
their skin while exercising but it should not be something that holds them back
from exercising.
Through increased blood flow,
physical activity or exercise nourishes skin cells and keeps them healthy. It
also carries away waste products such as free radicals from cells.
Exercise eases stress. Stress affects sebaceous glands
which are responsible of producing sebum or oil in the skin. Some of the skin
conditions that are created by stress include acne and eczema. When a person
with these conditions exercises regularly, stress will naturally be eliminated
and his or her skin will improve and become clear.
Conclusion
Regular exercise and physical
activities are great ways that can make you feel better while boosting your
health. Regular exercise is essential for everyone who wants to be successful
and live longer. Remember, your health always comes first. Without it, you
cannot do much for yourself or your community.
All you need is training gear,
discipline and perseverance. Do not start your exercise program and quit a week
later because you cannot see or feel the results. Everything worthwhile takes
time. As Jim Rohn said, “In life you will suffer one of two pains. The pain of
discipline or the pain of regret. The pain of discipline weighs ounces. The
pain of regret weighs tons.
Most adults today exercise to reduce
or maintain the size of their waistline. Aerobic activities are essential to
anyone who wants to reduce weight. Combining moderate and intense aerobic
activities will accelerate weight loss. Examples of
aerobic activities include walking, running and swimming.
Strength training should not be left
out. You need to exercise your major muscle groups at least two times in a week
by either lifting weights, doing body weight exercises and using weight
machines in the gym.
Your activities need to be spaced out
evenly throughout the week. If your goal is to lose weight or build muscle you
need to allocate enough time to physical activity at least thrice a week. Drink
a lot of water and rest. Do not fall into the trap of exercising continuously
without rest. You might end up injuring yourself. Recovery is as important as
exercising.
Before starting your exercise or work
out program, consult your doctor. It is important to do this if you have never
exercised at all or you have not exercised in a long time.
You should also consult if you have any concerns or questions or a chronic disease such as arthritis, diabetes and heart disease to name a few.
Guest post by: Jacob Dillon. Professional writer at NinjaEssays. Being passionate about what he does, Jacob likes to discuss stirring events as well as express his opinion about technological advancements and evolution of society. Find Jacob on Twitter and Facebook.
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