Just Run Lah! - Singapore's online running community | JustRunLah! - Part 61
 
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Selecting Sportswear For Your Next Race

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Selecting Sportswear For Your Next Race

If you don’t think the clothes you buy can improve your next run, think again. Runners are always looking for the next best way to increase performance and look good, and smart clothes are helping them do just that. Whether you’re looking to track biometric data or simply find an outfit that will help you feel as fit as you are, smart clothes are turning runners into their own high caliber science experiments. It’s not surprising that these high tech brands are becoming so popular.

Get yourself some smart support

Sports bras can do a lot more than lend support these days. Some bras can now upload your heart rate to an app. It turns out that you can now get most of your wardrobe to communicate with your smartphone.  Even socks are tracking biometric data. Some socks have smartphone apps and chargers so that you can always have access to the data logged during each run. If you’re one of those runners who is always getting injured, you can get socks that will tell you if you’re striking the ground in a way that could cause damage.

Wear clothes that make you feel as fit as you are

In this modern world, there are innovations in fashion that reveal a toned silhouette long after your race is over. So you can show off all that hard work when you’re out with friends or at the office. Whether you’re a new runner, a new mom, or are just self conscious about your body, you can find clothes that will help you look as great on the outside as you feel. Even if you’re still working towards your goals, you should feel as tough as the workout routine you’ve committed to.

Recover faster on your days off

Yoga has always been an effective way for runners to avoid injury and recover efficiently. A regular practice can strengthen the supportive muscles that help you stay strong on the road and create more flexibility in your whole body. But in order to get all of yoga’s benefits, you have to have good form, and an instructor isn’t always there to correct you. Now there are smart fabrics in yoga pants that can sense when you are misaligned.

Always try to level up

As an athlete, you know that if you aren’t taking a step forward, you’re taking a step back. With so much new tech on the market, it’s easy to improve the way you look, feel and perform just by changing up your outfit. So get out there and level up, on and off the running path.

8 Necessities for Trail Runners

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8 Necessities for Trail Runners

When it’s time to hit the trails, being prepared with the proper gear (and nourishment) is crucial to make the most of your experience and maximize performance. Whether you’re a trail-running enthusiast or new to working out, we’ve got you covered with this extensive list of trail-running must-haves.

1. Reflective Gear

Whether you’re going on trail runs or simply cruising through busy urban streets, reflective gear is crucial, especially when working out at dusk or in the dark. Being visible to other people and vehicles prevents dangerous, even deadly, collision mishaps. Consider a reflective vest for optimal visibility. But also stock up on other reflective items, such as reflective snap bands, reflective wrist sleeves, reflective stick-ons, LED clip lights, and even reflective run laces to stay safe during trail (and all types of) training sessions.

2. Electrolyte Drinks

If you’ll be hitting the trails for longer than an hour, don’t forget to bring electrolyte drinks with you to replenish all you’ll lose during your sweat session. Electrolytes are ions (calcium, chloride, sodium, potassium, and magnesium) that conduct electrical activity with your body and are necessary to maintain muscle contractions, fluid balance, and normal brain function.

These nutrients (especially sodium) leave your body through sweat and have to be replaced to maximize workouts and maintain normal body functions. Many sports drinks contain the electrolytes necessary to stay on your A-game during trail runs.

3. Energizing Snacks (Energy Bars, Sports Jelly Beans, and Gels)

Long trail runs call for a quick pick-me-up you can easily eat while on the go. You won’t even have to stop to replenish with convenient gels, energy bars, or sports jelly beans during workouts. Doing so will replenish the calories and nutrients you’re burning and losing while training. These snacks are rich in electrolytes and carbs to help boost your blood sugar when you need it the most. Some bars also contain some protein, which is a must when you’ll be hitting the trails for hours on end.

Don’t forget to replenish electrolytes with food post workout, especially if you’re experiencing symptoms of electrolyte deficiency like muscle cramping, muscle spasms, weakness, confusion, dizziness, nausea, or irregular heartbeat.

4. Smartphone Carrier

Consider a smartphone carrier when you don’t want to deal with zippers and pouches, but still want easy access to your phone. Phone carriers wrap right around your arm comfortably, as they’re made of performance fabric. The best part is smartphone carriers are often water resistant, protecting your phone from the elements and rain. And an internal storage area keeps running essentials (like keys or money, for example) safe and sound.

5. Hydration Packs

Never leave home to hit the trails for hours on end without a hydration pack. This is a must-have in the endurance running community, and makes it easier to carry water on your back hands-free! Store up to 12 liters of water in this lightweight runner’s vest, ideal for longer adventures. The hydration bladder inside the pack (with a hose and bite valve attached) brings water right to your mouth, so you don’t have to worry about unscrewing or handling water bottles during sweat sessions. Your hydration pack contains all sorts of stash pockets for on-the-go essentials like your phone, extra snacks, electrolyte drinks in soft flasks, mace, and even first aid kit items in case of an emergency.

6. Marathon Pack

If you’re a marathoner-in-training and need a few extra spaces to store trail-running essentials, a marathon pack might be right up your alley. This versatile and lightweight training pack for runners (and walkers or hikers) is worn around the waist and provides a large front zipper pocket for essentials like snacks, keys, your phone, mace, and first aid materials (band-aids, for example). Plus, you’ll have easy access to gel loops and gel trash stash pockets, which are musts when you need a quick pick-me-up during grueling training sessions.

7. Runner’s Headlamp

If you’re heading out on the trails during dusk or at night, a lightweight runner’s headlamp is crucial. Why? So others can see you and because trail running at night can be dangerous without proper visibility. Headlamps specifically designed for runners offer light coverage at the ground near your feet, and a powerful spotlight so you can see ahead of you on the trail to watch for wild animals, other people, twisted roots, large rocks, thorns, holes, and other things that might cause harm or injury. You’ll reap a burn time of up to 22 hours of light, reflectivity benefits, and even a strobe light feature to really escalate visibility at night.

8. Shoelace Essentials

If you’re struggling with unruly shoelaces during distance trail runs, you’re in luck. Run laces with shoelace locks are just what you need to prevent this nuisance from happening. You’ll never have to stop on a trail run to tie laces again. These laces are elastic, grip to the max, and are a no-tie solution for runners in the zone during sweat sessions. Due to a unique fastening system ensuring laces are tight and secure, getting run laces in place is as easy as a simple one-time setup. You won’t be sorry for making such a small investment for big-time convenience gains.

Packing for Trail Runs

When getting organized for trail runs, it can be difficult to bring everything you might need without overpacking, which can drag you down during training sessions. But having the right gear is crucial to maximize performance and avoid unwelcome side effects of dehydration, electrolyte deficiency, or being stranded or injured in an emergency. Your biggest concern when hitting the trails is dehydration and visibility, so always be prepared ahead of time. Planning accordingly means your next trail run will be your best and most enjoyable yet!

Enjoy An Array Of Fun-Filled Festivities At September Fest @ Bedok Reservoir

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Enjoy An Array Of Fun-Filled Festivities At September Fest @ Bedok Reservoir

This September holiday, look forward to an array of fun-filled activities with family and neighbours at the September Fest @ Bedok Reservoir on 8 September 2018. Organised by People’s Association (PA) Water-Venture, the evening carnival will offer various land-based activities that cater to different interests.

Indulge in interactive eco games, work up a sweat at the fitness workout sessions, decorate a lantern or gain insights on pets awareness in heartland Singapore. Then witness a picturesque sunset before wrapping up the night with a family movie at the first outdoor movie screening at Bedok Reservoir Park.

Enjoy an evening of fun in the comfort of your neighbourhood!

Event Details

Date: 8 September 2018, Saturday
Venue: Bedok Reservoir Park
Price: $5 per pax including goodie bag
Website: https://bit.ly/2vADeVk

Ready, Get Set, Go: Standard Chartered Singapore Marathon Kickstarts 2018 Training Programme

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Ready, Get Set, Go: Standard Chartered Singapore Marathon Kickstarts 2018 Training Programme

SINGAPORE –VivoCity was a flurry of activity as more than 400 runners took part in the Standard Chartered Singapore Marathon (SCSM) training kick off today.

The training kicks off, organised by IRONMAN Asia, provides SCSM participants a platform to experience consultations with race partners and participate in training runs and coaching sessions as they prepare for race day in 16 weeks.

In addition to the heart rate consultations, 16 runners underwent the new Sweat Tests with partners from COACHED. The Sweat Test is a method used by elite athletes to better understand how their body processes water in order to better manage their hydration needs in training and during the race.

Other key activities included all-new nutrition consultations provided by FoodBuddy, a 5km run with official pacers from Running Department, and SCSM Women Squad Bootcamp led by fitness advocate Cheryl Tay of ROCKrunners.

“I think it’s pretty well organised. I liked the briefing that they gave initially before the run started. By following the training programme, we’ll be able to build up the stamina slowly towards race day,” said 30-year-old Ang Hengpei, a participant of the 5km run.

Event attendees were also able to try on the Under Armour HOVR – the official running shoes of SCSM 2018, and were entitled to 20% discount. For the first time ever, the Running Singlet and Marathon Finisher Tee-Shirt was displayed for participants to view the different sizes of the apparel in-person. Participants will be allowed to change the sizes of their race singlets and finisher tees until 21 August 2018.

Normal registration for all categories are available, starting with $60 for 5km, $80 for 10km, $90 for Half Marathon, and $110 for the Marathon.

To register and for more information, please visit www.singaporemarathon.com. Standard Chartered Cardholders will enjoy 15% off registration fee across all categories.

RUNcation at Bintan Resorts

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RUNcation at Bintan Resorts

Bintan Resorts will be hosting the inaugural world-class running event, International Bintan Marathon on 9 September 2018 with the tagline, ‘Run and Discover’. Offering a wide range of distances; 10km (Charity Run), 21km and 42km. 

Day Trippers Package S$99 (10 km)

This is for runners who do not wish to stay, special ferry timings are included for your convenience (SIN-BIN 7:35 am; BIN-SIN 3:35 pm). Fret not, transport will be provided back to Bandar Bentan Telani (BBT) Ferry Terminal.


Race Site

The marathon will start and finish at a popular tourist spot at Bintan Resorts, Plaza Lagoi in Lagoi Bay. Just a 60 mins ferry ride from Singapore, you can race alongside the breath-taking sunrise and white sandy beaches.

Lagoi Beach provides a wide variety of water sports and beach activities (kayaking, jet-ski, snorkelling, beach volleyball, beach soccer, air bag and bean bag) within a stone’s throw of food and public washing facilities offered at Plaza Lagoi.

Recommended Tourist Attraction: Bintan Mangrove

Besides its world-class resorts and hotels, Bintan also offers a wide and splendid array of exotic flora and fauna. Cruise down the quiet Sebung River and discover a secret thriving world of animal life in its thick mangrove forests, which include macaque and silver leaf monkeys, kingfishers, herons, monitor lizards, and snakes.

Instagram Worthy Pictures Not To Be Missed:

For more information, please visit International Bintan Marathon website.

  • Group Package rates can be extended to 10km, 21km and Full Marathon Categories (Please contact [email protected])
  • For Corporate Charity packages, please contact [email protected] for more details

Exclusive for JustRunLah! readers: 10% OFF Promo Code!

Great news! You can now enter code: IBMJRL to enjoy 10% OFF Public Rates during registration.

Register Now!

Standard Chartered Singapore Marathon 2018 Training Kick Off and Digital Race Launch

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Standard Chartered Singapore Marathon 2018 Training Kick Off and Digital Race Launch

Join us at this coming Saturday, 18 August, at VivoCity, for the official Standard Chartered Singapore Marathon (SCSM) 2018 Training Kick Off and Digital Race Launch.

Training Sessions

Ready your running shoes and join our official pacers, Running Department, for a 5km run around VivoCity in the morning, or the ROCKRunners for the SCSM Women Squad HIIT session and 3k run in the afternoon.

Consultations

*Consult with our official partner, COACHED, to learn more about heart rate running and to experience the new sweat test (limited to the first 16 sign-ups only) – a method used by elite athletes to better understand how their body processes water in order to better manage their hydration needs in training and during the races.

*An all-new nutrition consultation will be provided by FoodBuddy, for those curious about what type of food they would need to better their race performance.

Race Tee Fitting

For the first time ever, participants who wish to change their race singlets and finisher tees can go down to try on the different tee sizes and exchange the size until 21 August.

Register for the race on site and get a chance to receive freebies!

Please see below for more details:

*NOTE: Consultations by scheduled appointments only, Sweat Tests are limited to the first 16 sign ups
Click here to RSVP: SCSM TRAINING KICK OFF 2018

 

Normal registration for all categories are available, starting with $60 for 5km, $80 for 10km, $90 for Half Marathon, and $110 for the Marathon.

To register and for more information, please visit www.singaporemarathon.com. Standard Chartered
Cardholders will enjoy 15% off registration fee across all categories.

7 Ways To Make Your Run More Fun

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7 Ways To Make Your Run More Fun

Running is constant pounding on the pavement and after a while it can seem bit monotonous and boring. It is precisely for this reason some people start to hate running and abandon it. Here are 8 ways to make running more fun and interactive.

#1 Trail Running

Trail running has an added element of challenge. It gives you the elevation and the ever-changing terrain will keep your runs fresh and interesting. Did you know running on soft surfaces are also great for your legs. In fact, Alberto Salazar has mentioned that his athletes does 90 per cent of their runs on soft surfaces. The bonus of trail running – the magnificent views!

#2 Fartlek

Fartlek is the Swedish term for speed play. It is a training method that blends continuous training with interval training. Simply put, it is defined periods of fast running, intermixed with periods of slow running. If you ever get bored of running, try mixing it up! Check out our 7 ways to Fartlek!

#3 Speed Work

Speed work can make training more fun. Speed work is often described as running above your red line. This is called running uncomfortable hard slash you will come out gasping for air. You run for a short intense period, take a short break before going out full force again. Examples of speed workouts are running 400m x 20 sets at every 3 minutes.

#4 Run Stairs

Stairs running is a great way to get in shape. Running stairs is hard. It helps develop your VO2 max but it’s just not as boring as just going out for a jog. Look for an apartment or a condo and run up 23 floors. Doing it 5 times will get your heart pumping and whip you into great shape.

#5 Go For A Hike

Hiking is fun and can become a great family activity. It gives you the elevation training you need as well. Plus, did we mention the superb 360 degree panoramic views mountains have to offer? Hike up Blue Mountains in Australia, or Gunung Tahan in Malaysia. It is a great way to strengthen your legs and a fun way to spend time with family and friends.

#6 Hill Repeats

Hill repeats are an excellent way to build strength and speed. It’s not monotonous because, you run up the hill as fast as you can, and slowly jog down or walk down to recover. It’s quite fun because you really feel the rush of blood, your heart pumping and you are giving it all you have. 20 sets of 100m hill sprints is a great workout, and trust us, you won’t be bored. You may curse, but you won’t be bored!

#7 Drills

Agility drills are a good way to train your running form. Running mechanics is very important for 2 reasons – you run more efficiently and you prevent injury. Running more economically means you can run more efficiently with the energy you have – without the need to take a gel for more energy. So, in order to mix things up and keep things more interesting, take a day to do agility drills instead of running. Examples of drills are high knees, butt kicks, shuffling, lateral shuffling and agility running. It is fun and challenging, and you will reap the benefits.

My Gunung Ledang Hike (4th August 2018) (by Stargazer)

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My Gunung Ledang Hike (4th August 2018) (by Stargazer)

Gunung Ledang, or better known as Mount Ophir, is a mountain in the Gunung Ledang National Park located in Tangkak District, Johor, Malaysia. The summit is located between the border of Muar and Melacca. Standing at 1,276 m, it is the 64th highest mountain in Malaysia and the highest in the State of Johor.

Mount Ophir is very popular with hikers but at the same time, is suitable only for those with a decent level of fitness. It is said to be the 6th technically challenging mountain to hike in Malaysia.

Why Mount Ophir?

I have done simple walks in some of the well-known trails in Singapore, such as the Changi Coastal Walk, Southern Ridges and Coney Island. I have also participated in races in Bukit Timah and Macritchie.

Thus, I thought it is time to try something different, and I have always wanted to ‘climb’ a mountain. Hence, Mount Ophir came to my mind due to its popularity. At that moment, I did not have the slightest idea it could be challenging, apart from knowing there will be use of ladders and ropes along the way to reach the summit.

Registration

I signed up with one of the organizer in ‘Meetup’. If you love the outdoors, this is one site you can find different groups advocating various activities, such as hiking, running, cycling etc. Participation in some of these activities, if held in Singapore, are mostly free.

The trip included a 2-way transportation and a dinner on the way back to Singapore. It was a one-day trip and a total of 41 persons registered for this event.

My Preparation

I had actually never hiked before. So I did preparation base on the advice shared by the organizer, what I saw in You Tube videos and of course, from my past race experiences.

1) Hike ‘light’
It is always wise to hike with a light load. So I decided to bring only the following items into the mountain : a 500 ml bottle filled, poncho, tissues  and a pair of gloves.

2) Shoes
It would be good to wear hiking shoes, but I decided to wear my trusted North Face Vertical Ultra which I wore for The Force of Nature Ultra Race.

3) Clothing
I decided to put on some of my races tees. But I did purchase a running long pants, against a hiking pants, as I feel it is more comfortable and suitable in our tropical climate.

4) Trekking Poles
I decided not to use the trekking poles. I changed my mind about this by the end of the hike.

5) Training
I did not specifically do training prior the hiking. I believe my consistent running and circuit training regime should be sufficient.

Journey to Mount Ophir

The participants gathered at the Marsiling MRT at 11.35 pm. Attendance were taken and our 44 seater coach arrived at 11.45 pm to commence our journey to Mt Ophir. It was 3rd August, Friday, and there wasn’t much of a queue at the Singapore and Malaysia customs at midnight.

We caught some sleep before reaching Yong Peng rest stop after 2.5 hrs of travel. Most stalls at the canteen were closed. Some of us had light refreshments before we continued on our way. We reached Tangkak Town at 5.00 am. Tangkak Town is very near to Mt Ophir and normally, visitors will visit this town before going to Mt Ophir.

Most shops, except for 2 coffee shops, were still closed in the early morning. One seasoned hiker shared that this was the usual place for hikers to makan and tabao, as no food is sold at the Gunung Ledang National Park.

We took our breakfast and at the same time, package lunch to be consume at the summit.

Ascent to the Summit

We reached Gunung Ledang National Park at 6.45 am. The air was exceedingly cool! We changed into our hiking attire and filled up a ‘item declaration form’. Hikers have to declare the personal items that he or she is carrying up the mountain. After the climb, the national park officer will check the items that the hikers bring down to ensure that nothing (no trash) is left in the mountain.

A total of 4 guides were assigned to our group. A chief guide will lead the way, while another 2 will stay with the main body and a sweeper guide will trail with the last of the hikers to ensure no one was left behind.

The chief guide held a safety briefing with us and described to us the routes which we will be taking to the summit. There are basically 2 main trails leading up to the summit; the Lagenda Trail and the Asahan Trail. We would be hiking via the Lagenda Trail, which is more popular (challenging as well) and consisted of 7 check points (CP).

The first part of the climb is a long flight of concrete steps (400+) leading from the Park. The terrain is quite treacherous, with protruding tree roots and rather steep ascensions at some regions. There were huge boulders and we had to at times, climbed over fallen logs. I didn’t feel hot in the jungle as the tall trees had blocked out the heat from the scorching sun. I did perspire profusely though, which I thought was only normal.

It took me nearly 2 hrs to hike to CP 5. We had bypassed CP 4, which is not along the main trail to the summit and it is a site allocated for camping activities. After CP 5, it is the start of the infamous ‘KFC’. KFC stands for ‘Killer for Climbers or Killing Fitness Centre’ (not Kentucky Fried Chicken), where we were expected to scale, at some point, using ladders and ropes.

One reason I had opted to climb Mt Ophir was actually because of the mandatory use of ladders and ropes. I did not want a pure ‘walking-only’ experience. I knew it would be fun amid challenging especially after getting tired from all the uphill hiking.  But I guess this was not an issue, as we watched out and encouraged one another not to give up.

Halfway between CP 6 and CP 7, I suffered severe muscle cramps on my thighs. I had difficulty moving even an inch, and had to rest a while to massage away the cramp. After some time, I felt better to continue my way and overcome the remaining ladders. I finally reached a clearing and saw the summit within sight. It was quite misty but the surrounding view was beautiful.

I reached the summit at approx. 12 noon. It had taken me 4.5 hrs to reach the top. Tired that I was, I took out and consumed my packet lunch.

We took some rest, before starting the descent half an hour later.

Descent from the Summit

The descent from the summit was via another route and bypassed the dreaded ‘KFC’. The terrain was rockier compared to the way up and at some points, the trails were narrow just like what we have here in Macritchie.

Scores of hikers were going up the summit through this route. My guide said this is the ‘short-cut’ route where some hikers choose, because they may not have the time or ability to overcome the KFC but nevertheless want to reach the summit. I like the trail etiquette here, whereby up-coming hikers will automatically stop and allow down-going hikers the passage of way. And when doing so, we gave each other words of encouragement to complete our hikes.

It definitely wasn’t easy hiking down either. The terrain is steep and it was taxing on the knees. Many times, I had to grab hold of small trees to slow or even stop my descent momentum. The return journey seemed endless. It took me 2.5 hrs to reach CP 3. From CP 3, I re-traced downwards the same paths I took when ascending up the mountain. There were passing showers in the jungle, but I didn’t quite feel the rain drops as they had been blocked by the surrounding trees.

It was another hour before I finally reached CP 1. It was indeed a welcoming sight when I saw the initial concrete steps leading to the National Park. I took time to detour to the nearby water fall before heading back to the Park. I bought an F&N to quench my thirst and oh my, it never tasted so good!

I proceed to ‘check off’ my items with the park officer. Thereafter, I rested a while before going for a well-deserved shower.

Return Journey to Singapore

It was almost 6 pm when we left Gunung Ledang National Park after the last hiker returned. Most of us caught some sleep, tired from at least 8 hrs of hiking. We reached Yong Peng Town after an hour for a sumptuous 8 course dinner. It was certainly great to end the day with good food!

We reached Malaysia customs by 10 pm. It was very crowded, with queues snaking all the way outside the main hall. It took us more than 1 hour to clear customs before continuing our way to the Singapore customs. Clearing the Singapore customs was comparatively fast.

Our coach reached Marsiling MRT at 11.30 pm. I took taxi home, with a tired body but mind full of pleasant memories of the Gunung Ledang trip!

After Thoughts

I do agree with the general views that Gunung Ledang is not suitable for first time hikers, unless he or she has been exercising regularly or with certain level of fitness.

Also on hindsight, I could have used trekking poles. This would have made the climb easier with lesser stress to my legs.

I would also have appreciated a ‘Certificate of Achievement’ after successfully completing the hike. It was not easy conquering the 6th most challenging mountain in Malaysia!

Overall, it was a very good hike which all keen hikers should try at least once!

PTT Run’s Encore

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PTT Run’s Encore

THE PTT Run For Clean Energy returns for a second edition this September 16, 2018 at the Cultural Center of the Philippines grounds in Pasay City.  Last year, 3,000 runners participated to drum up awareness on the use of clean energy in our daily lives thus prompting an encore.

“PTT is a perfect partner in achieving our advocacy of promoting our call for clean energy,” said Matt Ardina of race organizer Subterranean Ideas.  “Its fuels release less black smoke and the emitted exhausts are now nano particles.”

Just like last year, distance categories will be at 10, five and three kilometers.  There is a corresponding registration fee of PHP 520.00 (10 kilometers), PHP 420.00 (five kilometers) and PHP 320.00 (three kilometers).

Interested parties can now rush to Chris Sports branches located at the SM Mall of Asia, SM Manila and SM City North EDSA and selected PTT gas stations.  All race kits will include a race t-shirt and number plus a loot bag upon crossing the finish line.

The top three male and female finishers in all distances will be awarded prizes from the event’s generous sponsors.  In addition, all finishers can win prizes at the post-race raffle were gadgets and more surprises await so sign up now before slots run out!

5 Misconceptions About Long Distance Running

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5 Misconceptions About Long Distance Running

There are a lot of misconceptions about long distance running, and most of them are due to people having little to no understanding of this worthwhile activity. That being said, here are five of the most common misconceptions about long distance running that you ought to know. . . and dismiss.

Misconception 1: Running is Bad for the Heart

One of the biggest misconceptions about long distance running is that it is bad for the heart. On the contrary, running, like all physical activities, can help strengthen the heart, as suggested in the Perelman School of Medicine’s study ‘Is Running Really Good for the Heart?’ The key, ultimately, is to not overdo it, as anything in excess is counterintuitive.

Misconception 2: Running Ruins Your Knees

Your lower limbs take a pounding when you run, and the more you do it, the more you put your knees at risk of being ruined. At least, that’s what many people say. But the opposite might actually be true: running might help you avoid knee problems in the future. A study published in the National Center for Biotechnology Information found that running “appears to decrease knee intra-articular pro-inflammatory cytokine concentration,.” In layman’s terms, runners had less inflammation in the knees, which is a precursor to arthritis, compared to non-runners. (To read more on this, check out our ‘Running – Good or Bad for Your Knees?’ post.)

Misconception 3: You Must Run All the Time

To run long distances you have to get used to running for long periods of time – so you need to train all the time, right? Well, not exactly. There’s a need to train, yes, but running all the time is not something long distance runners do as it can lead to injury. Instead, long distance runners train strategically and smartly. Training usually involves long runs on weekends, speed work once or twice a week, easy recovery runs, and a day or two off.

Misconception 4: Runners Need Not Build Strength

As Esquire notes in ‘Debunking The 6 Most Common Running Myths’, strength training “helps build your running potential,” particularly when leg exercises are correctly incorporated into your training. By doing these exercises, you will be able to build the muscles and joints in your lower body, and this means they will be stronger, more stable, and more able to withstand the grind of running long distances.

Misconception 5: Technology Has No Place in Running

Part of the allure of long distance running is its simplicity, and some argue that technology gets in the way of the sport’s innate unpretentiousness. But the fact is that technology has transformed nearly every type sport, helping athletes from all disciplines improve their performance. News platform Coral claims that tracking technologies are commonly used by professional teams due to the “exhaustive amounts of data” that becomes available. These same technologies, contrary to traditional beliefs, have a place in long distance running, too, as they give runners the capability to monitor and record real time information about their performance. The Lumo Run Sensor can even help you run better, as this sensor tracks all your essential running stats that you can later look over to check areas for improvement. The key here is to find the perfect balance that will allow you to make full use of technology yet enjoy the simplicity of the sport.

Guest post by: SophieMya

Challenge Yourself At The Hilly Routes That Only RunNUS 2018 Can Offer!

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Challenge Yourself At The Hilly Routes That Only RunNUS 2018 Can Offer!

RunNUS is an annual running event in the Kent Ridge Campus, organized by NUS Students’ Sports Club to promote a healthy lifestyle in the NUS community. This year, RunNUS will be held on 9 September at University Town.

Since its inception in 2007, RunNUS has become one of the biggest and most anticipated event for NUS students, staff and alumni. This year, in their 12th year of running, RunNUS will be partnering with NUS Disability Support Office (DSO) and inviting Social Service Organisations. With the tagline ‘Run For A Cause’, we aim to empower the community of People With Disabilities/Special Needs (PWDSNs) through inclusiveness.

Conquer RunNUS race routes!

Ever heard of the notorious hilly terrains of NUS? Challenge yourself and conquer these routes! The members of RunNUS committee have run each route and ranked the difficulty level of these routes for you! Come, challenge your limits at these places!

Wear this cool official race singlet!

Grab your running slot now and receive the official race singlet of RunNUS 2018!


A Finishers’ Medal for everyone!

Regardless of which category you take part in, you will receive the Finishers’ Medal upon crossing the finishing line!

Visit the running clinic before race day!

In collaboration with NUS Cross Country, RunNUS will be conducting one free running clinic for all registered participants of RunNUS 2018.

For the crazy running enthusiasts who aspire to beat your own personal record on top of the challenging running route (or for anyone even!), come for our running clinic to familiarise yourself with the route!

Date & Time: 2 September 2018, Sunday, 5pm– To sign up for the clinic, click here: https://orgsync.com/140428/forms/327026

Exclusive for JustRunLah! readers: 5% OFF Public Rate

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Review: PJ Half Marathon 2018 (by healthobeing)

healthobeing
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Review: PJ Half Marathon 2018 (by healthobeing)

The Petaling Jaya Half Marathon is considered one of the oldest HM races in Malaysia.  HM is never my interest, ever since I started with FM, HM has become more like for training.  Going for overseas HM is also not that frequent, this time round, since most of the running friends are doing this, I decided to just crash.  Having known that Malaysia is famous for many good runners, I thought just to go and see where I stand.

Logistics

Flagging off of 30KM runners
Early Morning at Dataraan

Petaling Jaya can be accessed via KLIA and is about 38KM away from this international airport. Although I was tempted to come here via bus, I found out that taking a plane over is about $150 via budget air,  that is only 50 plus more than I take bus and I was deterred by the customs.  Since now the budget airlines depart from Terminal 4 in Singapore, I thought of taking a look there too.  I was really quite impressed with the Terminal 4 and its efficiency, quite a good way to start the trip.  But unfortunately my Airasia flight was delayed by one and half hours, I guess there’s nothing much I could do about that, just happy to laze around the nice big terminal.

From KLIA, you can take a taxi to PJ, that cost about 80 RM at most.  At the city centre there are many choices of stay, you can also opt for AirBNB.

THE RACE

At the race venue

Taking place at Dataran Petaling Jaya @Padang Timur, PJ, Selangor.  The race flags off on 15 Jul at 5:15 am.  Quite an unearthly time for a sleepy head like me.  Thank god despite being late, my friends already helped me to get the race pack.  As such I was not able to check out the race expo.  Inside the race pack was a running tee and some brochures, there is also a tube of the muscle rub from Denmark.  Kinda interesting as it is Herbal.

The official website has enough information: http://www.pj-halfmarathon.com/

You can also do the registration here.  Finishers also get the medals and finisher tee shirt.  Best of all , there are many refreshments around.

RACE COURSE

Finishing it

The race course is undulating, there were many slopes around circulating around PJ.  I guess this time many of the powerhouses went for the 30KM or gave it a miss.  The 30 Km is a new category only for this 30 special anniversary edition.  However, may suspect that the years to come there will be I was able to have a breezy run by myself after shaking off the crowd.  Running through half way, the 10km and other folks merged in and it got a bit crowded.  However, there were still ample space for us to run.  The motorcycle kept following me, making me wonder if I have a chance to stand on stage again.

The weather was humid and hot, I was all sweaty with my tortoise running shirt, and half way through I also splashed water on myself to cool myself down.  This time round I only brought one small hydration bottle, I guess my ultimate aim is to make FM like running a 10KM, without much baggage.  The water points are well stocked, towards the end there were gels available too.

The ending was really weird with a small u turn into the finishing pen.  Thank god the finishing was not filled with runners.  We were given drinks ( 100 plus and water) and also banana.  The volunteers also hand the finishing medal and very nicely ethnic designed finisher tee to the finishers.  The whole dataran is a large field with spectator seats.

The ending was a nice gala for all with tent with seats and also bouncy castles.  There were also massages and heat rubs.

As I waited for the rest, I just walked around and enjoy what the different booths have to offer.  There were many sponsors selling their stuff like sunglasses, nutritional items etc.  There is also a refreshment area with milo truck and many cereal stuffs.  Some booths were giving out ice cream too.

In conclusion

Managed something happy

The race is really quite enjoyable for a short weekend touch and go trip.  I managed to keep up with my timing despite the slopes.  Maybe will come back again but doing the 30Km.

My Majulah Walk & Run 2018 [8km] (by Lingderella)

Lingderella
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My Majulah Walk & Run 2018 [8km] (by Lingderella)

It’s a run that celebrates Singapore’s birthday, organised by Yew Tee and Limbang Grassroots organisations and supported by Gain City. It was a good running event that’s why I’m back this year after participating in it last year! Probably will be back again next year too! ?

There were the 3km Walk category and 8km Run category, Willis and I participated in the 8km run category. The fee for the registration was super low! The cheapest running event I’d participated so far this year ? The 3km category only cost $3 and the 8km category only cost $12 and it’s inclusive of T-shirt, medal plus lucky draw chances and can participate in their carnival games and activities ?

Flag off was at Choa Chu Kang stadium and it was very packed with participants and also residents from the area for the National Day Observance Ceremony. Noticed many secondary school students from the region and residents also participated in the run. There was a slight delay for the 8km category flag off and before the flag off, we sung the National anthem and recites the National pledge. Makes me really reminising back to those days while I was still schooling. There was also a parade by the students of 3 different secondary schools with Red Cross, Girl Guides, NCC etc and shortly after the march off, the ministers flagged us off.

The pavements were pretty narrow as soon as we exit the stadium. Many participants including me ran on the grass patches by the pavements to avoid the human jam but shortly we run into the Pang Sua park connector and it was spacious and more comfortable to run in. We also ran a small part of the rail corridor enjoying a part of the greenery. There were also a quite few water points a long the way.

There was many volunteers along the way, almost stationed every few metres away along the route and all of the volunteers were so joyful and cheerful ? It was truly a nice route and an enjoyable run. And I’m in a superb mood and feeling patriotic to the maximum by holding my National flag and run and at times sung some National songs ?

The end point was at Gain City Megastore at Sungei Kadut, though it seems quite inconvenient to get out of there but shuttle bus services were provided to get runners to the MRT station ?

I’m giving a hundred likes for this run for as soon as we finished the run, immediately my eyes gone bling bling with hearts ? It was my all time number 1 favourite Milo van with my favourite drink, Milo ?

The carnival was funfilled with many games and actvities and there was even a mini vertical challenge by Gain City to climb up the top of the building which I think is 7 storeys if I didn’t remember wrongly.

Willis and I went to play basketball and gotten towels for the participation, the queue was long but fast moving. It was fun and sort of bring awareness to participants of all ages to stay active.

There was also work out and performances on stage but I’m more interested in getting a foot massage. The masseuses were visually impaired, it was $4 for 10 minutes of foot massage and all the proceeds goes directly to them

It was a well organised event, cheap and many goodies and items were given such as red bean bread, banana and bottled drinks. And for me especially, got Milo they win already ? Looking forward to celebrating Singapore’s 54th birthday with them already! ?

More Than 18,000 Enliven The ‘WE ARE SINGAPORE @ THE HUB’ Spirit At The Singapore Sports Hub

Team JustRunLah!
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More Than 18,000 Enliven The ‘WE ARE SINGAPORE @ THE HUB’ Spirit At The Singapore Sports Hub

The Singapore Sports Hub was abuzz with fiesta activities as more than 18,000 clad in red and white, came together today to celebrate the nation’s 53rd birthday. The lively atmosphere was filled with familiar National Day songs as citizens and foreigners alike sang along and danced to the favourite tunes, and participated in a slate of family-friendly activities at the Sports Hub National Day Fiesta.

The massive turnout for the ‘Workout Lah!’, a cardio-fusion dance programme choreographed with a Singaporean twist, drummed the place with upbeat adrenaline moves. Kids were wriggling through the mini obstacle course with all their might at the ‘Junior Super Warrior Challenge’. Families and friends picnic together and watched the live telecast of the National Day Parade on the giant LED screen at the OCBC Square. The fiesta rose to a crescendo when the National Anthem was sung and the pledge was recited together.

Indu Dhevakar, 38, who frequents the Singapore Sports Hub, said, “I really enjoyed the ‘Workout Lah!’ as it was different from the usual workout. We danced to National Day songs, and it was very nice to see all the races coming together to celebrate National Day as one. My two sons also took part in almost all the activities here such as the bouncy castles, e-sports gaming, 3D flag and bookmark making, as well as the Junior Super Warrior Challenge, and they really enjoyed themselves!”

A web consultant in his early 30s, Ariff Munshi, whose child participated in the Junior Super Warrior Challenge, said, “This event is different from other National Day events in that it has varied activities for families and kids. While the event is more sports-oriented, there are also crafts activities for kids. This makes it very enjoyable for children, not only for younger kids but also for the older ones.”

“The Singapore Sports Hub is a place where Singapore comes to play. It’s heartening to see everyone, from the young to the seniors, having a great time with their families and friends, actively participating in the many lifestyle, sporting and local-themed activities at the Sports Hub National Day Fiesta. We will continue to bring many more exciting activities for all to experience and rediscover the Singapore Sports Hub,” said Ms. Christine Lau, Director of Sports and Community Programming, Singapore Sports Hub.

The craft workshops were a great hit with the kids today as they brought back with them fond memories of the one-of-a-kind masterpieces such as the tiles, batiks, bookmarks and pyssia beads coasters which they have personally created.

38-year-old Ms. Sabrina Chong, a mother of three kids aged 1.5, 4 and 7 years old, said, “I brought my family of eight here today to immerse in the atmosphere, and to keep my kids occupied during National Day through the different activities such as the tile-painting workshop and Junior Super Warrior Challenge. It is the first time I’ve heard of an obstacle course for the younger kids; hence I signed them up to enhance their motor skills. My youngest kid was a bit scared initially but she still tried out the obstacles. I think this event it is a great chance for me to bond with my kids.”

Throughout the day, families enjoyed the bonding activities such as block-building challenges, bubble performances, bouncy castles, as well as the flag-making activities, badge-making workshops, and storytelling sessions at the Singapore Sports Museum and Sports Hub Library. Sports enthusiasts were also kept entertained all day at ELXR Arena’s first mobile container gym, parkour try-outs, e-sports gaming, and RED-X Games.

53 FREE guided tours for the public, including National Stadium back-of-house experience

The National Day celebration at the Singapore Sports Hub will continue till 17 August and members of the public can still sign up for the free Sports Hub guided tours to learn more about the 35-hectare site. There are two types of tours available: a 90-minute tour around the Sports Hub, and a 60-minute back-of-house tour of the National Stadium. The latter is subject to stadium availability and allows the public to explore areas such as the executive suites, premium lounges, media areas, and the players village.

The Sports Hub National Day Fiesta is held in conjunction with GetActive! Singapore. For more information, visit www.sportshub.com.sg/NDFiesta.

2,000 Runners Thronged The Finish Line To Great Fanfare At The Fifth Annual Mid Valley City Charity Run 2018, Raising RM100,000 for Global Environment Centre

Team JustRunLah!
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2,000 Runners Thronged The Finish Line To Great Fanfare At The Fifth Annual Mid Valley City Charity Run 2018, Raising RM100,000 for Global Environment Centre

The 5 August run was organised by The Gardens Mall and Mid Valley Megamall to support the protection of the environment and sustainable use of natural resources

KUALA LUMPUR, 6 AUGUST 2018: Jointly organised by The Gardens Mall and Mid Valley Megamall, the Mid Valley City Charity Run (MVCCR) 2018 was held for its fifth consecutive year on 5 August. This year, the charity run saw its first collaboration with Global Environment Centre (GEC) to promote environmental education as well as toraise awareness on global environmental issues. MVCCR aims to support the protection of the environment and the sustainable use of natural resources.

In total, 2,000 runners gathered at Mid Valley City at 6 AM to gear up to run a 5km route on the Mid Valley Ring Road, including running through the two shopping malls. All participants’ registration fees, amounting toRM100,000 was channeled to GEC’s efforts. Before the flag-off time at 7 AM, a mock cheque for RM100,000 was presented by Elizabeth Tan, Executive Director of IGB REIT Management Sdn Bhd to Dr K Kalithasan, Coordinator of GEC’s River Care Programme.

“We are encouraged to see that people are even more inspired to run to raise funds for a good cause,” says Antony Patrick Barragry, CEO of IGB REIT. “As corporate citizens, we want to actively help alleviate the environmental issues that affect our local communities. This year, we hope to support, to the best of our abilities, our non-profit beneficiary GEC, and we admire their commitment to the cause,” he added.

At 6.30AM, Celebrity Fitness Malaysia hosted a warm-up session for all participants. The flag-off time at 7 AM signified the start of the run for all runners. Runners who completed the run received a finisher medal to commemorate the experience and achievement. Each participant also received an exclusive New Balance high-quality running shirt, and various vouchers and gifts. This year, a little extra effort and some observant eyes during the run earned lucky runners the chance to win SUUNTO watches from Solar Time.

In addition, the run also featured other key partners including Citibank, 100 Plus, Ice Mountain Mineral Water, Milo and New Balance. Refreshments from tenants including Auntie Anne’s, The Coffee Bean & Tea Leaf, Delectable by Su, Lavender, Moo Cow, and The Chicken Rice Shop were scheduled to be available for all runners after the run at the event area from 7.15AM till 9.00AM.

Shoppers who visited The Gardens Mall’s South Palm on the Ground Floor from 27 July to 5 August were able to witness the photo exhibition held in collaboration with GEC to learn more about GEC’s conservation efforts. GEC community merchandise were on sale at the booth, such as accessories made from waste materials by Island Ranger Seri Pangkor Community and handicrafts made by Friends of North Selangor Peat Swamp Forest Association. The booth also welcomed first-come, first-served registration from members of the public for GEC’s monthly tree planting activity, an annual activity aimed at conserving the various species of the North Selangor Peat Swamp Forest and restoring the deteriorated area to its former glory.

My Garmin The Performance Series Race 3 [10km] (by Lingderella)

Lingderella
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My Garmin The Performance Series Race 3 [10km] (by Lingderella)

It’s the race 3 of the series and this time it was held at Bedok Reservoir. Bedok Reservoir is a nice place to run and I’ve been there a couple of times before to run ? It was a happy morning for me as I had enough sleep and had saved a lot on traveling time as Fannie is kind to tompang Eleanor and me to the race site ?

After 3 REPC, which was held at a very not so convenient place for me, I really hope that if there’s any TPS series next year, runners that registered for the entire series are able to collect all of the bibs and race tees at once, it’s also like a privilege to encourage runners to sign up for the entire series right? ? Though now I am contemplating of giving up running race 4 of the series as it clashes with Great Eastern Women’s Run! ? It’s the only run that I ran without fail yearly for the past 3 years since I started running.


Flag off was on time at the usual 7.30am. Race route was 2 loops of Bedok Reservoir and there’s a super long slope to run up ? But when there’s upslope also means that there would be the shiok and happy downslope ? The downslope was quite steep and while running down I was thinking if I tripped I can really reach the end of the downslope the fastest way by rolling down ? While at the second loop I was thinking I shall take a rest and walk all the way up for the coming upslope but lucky me, runners do not need to run up the scary slope for the second loop. I was also disappointed a bit actually because I have no excuse to walk already but to keep running ? Never study route map some more lah! ?

There’s many photographers along the route to take many photos for runners too! Really thankful for their hard work ?

(Photo credits: Ang Chi Song)

It was pretty hot already by the time I was on the second loop, Sun was out but luckily it’s not too hot yet. The terrain is mostly gravel and I find it not easy to run on. Public toilets were available throughout the entire park and there’s 2 hydration points spaced out along the route which meant runners would total run pass hydration points 4 times which had kept the runners pretty hydrated. The route was slightly over distance as many of my friends and my running watches showed 10.2 to 10.3km.

Hahahaha! Though I don’t have the habit of choping a table in hawker centre or kopitiam with tissues and umbrellas, but I find the medal so Singaporean and cute lah! ?

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