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The Extra Mile: 7 Tips to Take You from a Beginner Runner to a Running Pro

Team JustRunLah!
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The Extra Mile: 7 Tips to Take You from a Beginner Runner to a Running Pro

Running is easily one of the most accessible and rewarding hobbies out there and taking it up gives your body all sorts of support, from lower body strength and cardiac endurance to some surprising mental health benefits. But there are a few hurdles (pun intended) faced by aspiring runners who strive to shave seconds off their mile or push themselves to new bests. If you’re stuck in a runner’s rut, here’s how to get over barriers and transform your running performance from amateur to Olympian.

1. Don’t Forget to Stretch—One of the easiest things you can do as a runner is to arm your body with the tools it needs to stave off injury. One twist of the ankle or overuse of the knee and you could be out for months, forced to start back at square one. Runners need to stretch before hitting the track or trail to warm up muscles and prepare them for a hard-hitting workout—tight, unstretched muscles are much more susceptible to tears and sprains—but they should also stretch to lengthen the muscles to achieve a longer stride.

2. Focus on the Upper Body—Running requires the strength and stamina of the calves, quads, hamstrings and hip flexors, but running well requires the strength of the entire body. Your core muscles—especially the abs and obliques—are vital to a good running stance, helping to provide you with essential strength and stability when you’re hitting your toughest miles. Spend as much time strengthening your core, back and arms as you do your legs if your goal is to push yourself further. Remember: Running isn’t just about cardio…you also have to spend some of your time with the free weights if you want to condition your body to its best state.

3. Get Your Rest—No surprise here, but adequate sleep is one of the most-cited secret weapons among successful athletes. A great way to make every single second of your day (and night) count towards your ultimate running goal is to use your resting and bedtime hours to support the legs and circulatory system, two components that serious runners must nurture. Propping up your legs with an elevated leg rest gets the body’s blood flowing and helps relieve some pressure, which can provide a better night’s rest and will help soothe sore, achy and tired feet and legs.

4. Learn Breathing Exercises—It’s not yoga, but running also requires focused, measured breath. Getting your breathing down pat can help you improve your rhythm and keep your center on longer jogs, even when you’d usually be grasping for air. How? The experts say that deep and rhythmic breathing conditions respiratory muscles, which equates to more endurance and less fatigue. Interestingly, studies show that the harder these muscles have to work, the more the leg muscles have to compensate, leading to overuse and fast fatigue. Just breathe!

5. Befriend the Foam Roller—Like stretching, foam rolling elongates, loosens and warms the muscles, providing a more targeted release of tight “knots” and pressure points. This technique, called self-myofascial release, uses a gentle, rolling massage to break up the fascia—the fibrous tissue surrounding the muscles—that becomes stuck together, causing knots. Regular foam rolling also improves circulation and flexibility, which can in turn help you enhance your body’s range of motion and ease of movement as well as lower your risk of injury while you’re in motion. You can use special sports medicine rollers, tennis balls or even water bottles to release the fascia.

6. Let Your Gear Guide You—We can’t overstate this enough: There is simply no parallel to a good pair of running shoes. Choosing a pair with the proper arch support, cushion and shape for your particular pronation pattern should be the first step to success for any serious runner. Good running shoes support your natural stride, helping to push you further and faster, while ill-fitting ones can cause all kinds of pain in the feet, legs and back. How do you find a pair that’s a perfect fit? Your best bet is to go to a local running shoe store and have your feet professionally fitted.

7. Work on Mental Endurance—For many of us, it’s not the wrong shoes, socks or stretches that inhibit us from meeting our fitness goals. It’s sometimes things that are a bit less obvious, like the wrong playlist, the wrong attitude or the wrong mental state entirely. The best runners are the ones who are mentally tough and resilient—even when they want to give up, they somehow push themselves further and break their own records—and the ones who can find deep enjoyment in the physical strain and discomfort of running. Enhance your jogs with energy-boosting music, mental imagery, personal mantras and motivational materials to ensure that your mind can handle anything the track throws at you.

At the end of the day, kicking your running game up a few notches really comes down to making small, realistic changes that you can integrate into your routine slowly. It’s about upping your game in other areas first, like stretching, breathing and building muscles. But by far the most important thing required for next-level athletic prowess is the motivation to keep moving. As long as you find enjoyment in your exercise, and feel that it benefits you in some way, you’re doing it right!

Race Experience: Force of Nature 2018 [23KM] (by maylindateo)

Maylindateo
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Race Experience: Force of Nature 2018 [23KM] (by maylindateo)

Date: 7 July 2018, Saturday 

Time: 7:00 AM

Trail running is something that I have been looking forward to. So I signed up for this 23KM at Force of Nature Ultra whose main sponsor is The North Face. It was organised by the same organiser as The Green Race last year. The main attraction of this event is the ultra distance race of 64KM, meant for the seasoned trail runners and the pain-seeking ultra runners. The 12KM is a less challenging distance for runners who just want to have a simple and fun run in the trail. What I love about this trail race is that it starting off at Dairy Farm Nature Park and ending at MacRitchie Reservoir. It was an interesting route and one of the reasons I wanted to be part of it. Runners need to bring their own hydration systems as the race would not be providing disposable cups. This is to prevent littering in the forest.

Race Pack Collection 

REPC was held outside The North Face Outdoor Training Station at Marina Square from 30th June – 1st July 2018. When I was there on the first day at around 2pm, there was no queue and no crowds. I was able to collect my race pack in less than 5 minutes. Race pack consists of one event tee-shirt, one GU energy gel, one box of BenBanter Low Carb Rosemary Seeded Crackers, bag tag and a few other promotional leaflets. The race bib has country flag and participant’s name printed on it.

23KM Trail Race

As I am still recovering from the harrowing foot injury, I was not sure if I could safely complete the race and not aggravate the injury. After some consideration, looking at the generous 6-hour cut off time, I decided to go ahead with the race despite the lack of training. Running on dirt paths is supposedly better compared to running on asphalt or pavement which are hard surfaces and punishing on my injured plantar fascia.

When I arrived at Dairy Farm, the road side was very dark but upon walking into the slip road, there were lights and music. I deposited my bag at the white lorry stationed there, which would be transporting all the bags to MacRitchie Reservoir after all the runners had been flagged off. I spotted many international runners came from countries around the world.

Flag off time for 23KM was at around 7:10 AM and 64KM was flagged off at around 7:00 AM. The announcement was made using a megaphone which was muffled and many participants could not really hear what was being said. Thus, some people missed the flag off and were late to start their run.

23KM route image by: Force Of Nature Ultra

The race brought us from MOE Adventure Centre to Chestnut Nature Park through Zhenghua, turned back towards the technical trail deep in the Central Water Catchment, onwards into the cross-country trails in MacRitchie Reservoir Nature Park. The entire route involved all sorts of surfaces and terrains: dirts, rocks, sands, tree roots and mud. Up and down slopes were testing for the leg muscles. Some fast runners were running at breakneck pace and shouting loudly to ask other runners to keep to their left, probably chasing for a podium finish. Some runners were jogging leisurely and chit-chatting. I had to be mindful not to aggravate my injury and slowed down to a walk especially at the rocky and uneven terrains which were painful.

I took an apple from the second water station and it was juicy and delicious. There were bananas and cookies as well. 1.5l bottles of water were seen on the table ready to be refilled into runners’ own hydration bag. I did not see any isotonic drinks.

The directional markers were clear along the route, except for some forks where the markers were missing. I heard many runners were confused and marshals were not around. They had to ask strangers if anyone see any participants who were wearing the event tee running towards the direction either left or right. For me, I did not face any issues as marshals were still around to direct the way.

I took an energy gel at around 11KM, but was soon feeling hungry again. I took a small Oreo cookie at one of the water stations and carried on. I didn’t need to refill my hydration bag as I still had more than enough water. I was happy when I arrived at Sime Track as I knew I was finally in the Macritchie trail which is a familiar route.

Upon exiting the MacRitchie trail towards the mushroom cafe, the finish arch could be seen but it was not the end yet. I glanced at my watch and the distance clocked was 20KM. I was aware that I needed another 3KM to complete the race. So I followed the signs and went upslope on the left. That dreaded segment felt like never ending and my feet were already screaming for me to stop. I struggled through it and felt relief when I saw the arrow pointing me into the trail on the right which apparently was the last stretch and would bring me to the finishing line. I crossed the line at 4 hour 25 minutes according to my Garmin, well within the cut off time and I was elated. After collecting my medal, I went to pick up another apple, custard cream cake and water. I saw my bag at the rack and went ahead to collect it.

It was a nice Saturday morning well spent. The race was well organised but with some hiccups. I’d really prefer to have isotonic drinks at the hydration station rather than just water. The crew should make announcement using a good PA system to deliver messages rather than an unspeakable  megaphone which failed. Oh, and I’d also prefer the medal to have distance engraved on it. Other than these, it was an enjoyable event for many trail lovers.

Nature is a force, I conquered it. Thank you Force of Nature Ultra.

Original post can be found at www.mindfulrunner.amkio.com 

Boston Marathon Fundraising Raises $36.6 Million in 2018 Race

Team JustRunLah!
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Boston Marathon Fundraising Raises $36.6 Million in 2018 Race

Boston Marathon participants who ran on behalf of more than 260 non-profit organizations raised $36.6 million for charity in the 122nd year of the historic race. The fundraising total represents a 7 percent increase, or $2.4 million, over 2017’s results.

Total funds include $19.2 million raised through the Boston Athletic Association’s Official Charity Program, $13.1 million raised through John Hancock’s Non-Profit Program, and $4.3 million from other qualified and invitational runners.

Most of the fundraising runners gained entry through the B.A.A. and John Hancock programs, which provide non-profits with guaranteed entries (“bibs”) that enable runners to fundraise for their organizations.

“Every year it’s gratifying to see the positive impact that the Boston Marathon shares with its surrounding communities,” said B.A.A. CEO Tom Grilk. “Many benevolent organizations are helped by these fundraising efforts, and we’re proud to be associated with their good work. And we’re very thankful to our friends at John Hancock, with whom we proudly reflect on another great year of fundraising.”

“For the tenth consecutive year, we set a new fundraising record in the John Hancock program, and we celebrate our non-profit runners for their commitment and generosity,” said Marianne Harrison, President and Chief Executive Officer of John Hancock. “We are proud to continue to leverage our 33- year principal sponsorship of the Boston Marathon to build healthier communities alongside our community partners.”

John Hancock again partnered with CrowdRise to offer a centralized online platform to capture Boston Marathon fundraising. The site (www.crowdrise.com/2018bostonmarathon) showcases all the 2018 partner non-profit organizations and features the personal stories of the runners who supported them.

Over the past 33 years, the official B.A.A. Charity Program and John Hancock’s Non-Profit Program have combined to raise more than $333 million for community-based organizations. More information on the programs can be found on http://www.baa.org/utilities/charities and https://www.johnhancock.com/citizenship/boston-marathon.html.

Review: Force of Nature Ultra 2018 [12 km] (by Stargazer)

stargazer
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Review: Force of Nature Ultra 2018 [12 km] (by Stargazer)

“Nature is a Force. Conquer it.”

I had always wanted to do a trail race, especially one that was organised by The North Face (TNF). So when I knew TNF was organising the Force of Nature Ultra race, I made up my mind to sign up without hesitation! I am a road runner, so to take the plunge into trail do take some commitment and discipline.

This is also why signing up for a race (well, any race) has its benefits, in that it gives you a reason to train and ultimately stay healthy along the process!

My Preparation

My preparation consists of: ensure having the appropriate gears and of course, training.

Race participants were entitled to purchase TNF products at discounts. I took this privilege to purchase my first trail running shoes, a North Face Ultra Vertical at a 50% discount off the retail price!  Having the right shoes are probably the most important factor for running in the uneven terrains. Safety is the first consideration. In addition, I also bought a water bottle carrier so that I can drink to stay hydrated in the trails. I know that drinking (or toilet facilities) are rare in the forests!

When it comes to training, I must admit it did take some effort to travel to Macritchie and Bukit Timah to be familiar with the trails. In fact, I actually tested out the race route so that I would be familiar with the route and not depending too much on the directional signs during the actual race. Nevermind there were a couple of wrong turns – just enjoy the process! Also,  I have been doing circuit trainings and so in a way, I believe these workouts do provide me some stamina to ‘survive’ the trails.

Race Details

There were 3 categories: 12 km, 23 km and 64 km. What I like about this race is that the route consists of 2 popular trail areas: Dairy Farm (Start Point) and Macritchie (End Point).

As this was my first trail race, I participated in the 12 km category which according to TNF, was suitable for those starting out in trails. I targeted to complete the race within 2 hrs, though the cut-off time was a generous 4 hrs.

Race pack collection was during one weekend before the race, at a make-shift booth outside TNF outlet at Marina Square. The queue was short and collection was relatively smooth.

Race Day

On race day 7th July, I woke up early to take the first train at 5.50 am from Bedok North to Hillview. I reached MOE Adventure Centre at 6.45 am. Many runners had already arrived and waiting along the pathway leading to the start pen. Those who wished to deposit their bags dropped them off directly into a truck, where they would be transported to the Finish Point at Macritchie.

The 12 km runners were first flagged off at approx 7.05 am, followed by the 23 km and lastly 64 km runners within 10 mins interval. I ran with the 23 km wave as I had missed the 10 km flag off in part due to the soft announcement by the organizer. But this was not a concern as I was taking this as a leisure run.

The start of trail brought the 12 km runners to the Belukar Track, whereas the 23 km runners turned left towards Zhenhua Nature Park. We continued along the MTB trail, sharing the space with bikers and kept to the side where necessary. It was a cool morning run and a nice scenary greeted us when we reached into the open for the pipeline trail. I liked a slow run up the hilly slope, taking in the lush surrounding forest as well as the big, iconic pipes.

We reached Murnane Reservoir and turned left into Rifle Range Road. Rifle Range Road is popular with runners who love to traverse between Bukit Timah and Macritchie. It is also a place where cyclists (especially roadies) love to cycle up and down the gradual slopes to train their stamina.

We ran past several SAF camps till we reached the end of the road, just outside Advanced Materials Engineering (AME). There was a hydration point here, just at the ‘entrance’ to Macritchie Reservoir. Volunteers distibuted some light snacks (chocolate biscuits) and helped the runners to replenish their water.

Macritchie was abuzz with runners and hikers in the saturday morning. There were students from different schools (e.g. ACS, Raffles) doing their training and we got to practise trail etiquette at times where the pathway became too narrow.

It took me around 1 hr 57 mins to complete the race and crossed the Finish Point at the Park central. A volunteer hung the finisher medal over me, a nice gesture which made me feel the effort to race the trail was worth it!

Runners were given some light refreshments, including bananas and apples. There was also complimentary massage, which I tried since there wasn’t many people in the queue.  I lingered a while more at Macritchie before leaving at 10.20 am to take the Marymount MRT home.

Comments

1) The finisher medal is the same for all the 3 different race categories. I would prefer some differentiation, that the medal reflects the distance I ran.

2) It appears there weren’t any first aid providers along the race route. I think first aiders are more critical in a trail compared to a road race, as runners can be more prone to injuries due to the terrains.

3) The directional signs were sufficient, at least for the 12 km route.

4) It would be nice to have cold isotonic drinks at the Finish Point.

5) I thought the event tee should have The North Face logo. Wouldn’t it be great to own a piece of TNF shirt?

6) I would have preferred the race route to pass the Jelutong Tower towards the western loop of the reservoir. The scenery is nicer and we could have run on the boardwalk along the edge of the reservoir. I wouldn’t have mind if this may mean an extra 1 or 2 km, but that the overall race experience would be more memorable.

Don’t Miss This Year’s RunNUS, Happening On 9 September 2018!

Team JustRunLah!
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Don’t Miss This Year’s RunNUS, Happening On 9 September 2018!

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. This year, RunNUS will be held on 9 September at University Town.

Sign up early to enjoy the early-bird rates!

RunNUS is back with 3 categories this year: The 10KM Competitive race, the 5KM Competitive race, and the new 3KM Challenge. Grab your race slot now so you can save up to 20%, find out below:

To promote inclusiveness, RunNUS will be inviting People with Disabilities/Special Needs to participate in this Challenge. For the 3KM Challenge, you can be involved in either of the 2 segments:

Segment 1: Be grouped with our PWDSNs and interact with them throughout the 3KM journey.

Segment 2: Pair up and walk with your family and/or friends.

Run with the cool entitlements!

By participating, you will receive a RunNUS 2018 Race Singlet, Carnival Entry, Finisher Medal (For 5 km & 10 km only) and Finisher T-Shirt (For 10 km only). Take a closer look to their race apparel designs!

Run with Tan Xing En, Run for a cause!

Ms Tan Xing En, a Year 2 undergraduate at National University of Singapore, is visually-impaired but that doesn’t stop her from running. Xing En will be flagging off and taking part in the 3KM Challenge at RunNUS 2018 this year. Learn more about Xing En in the video here:

Want to sign up today?

Simply visit RunNUS 2018 website at http://runnus.nussportsclub.org/ and register before 14 July 2018 to enjoy the Early Bird Rate! Standard Rate will run from 15 July 2018 onwards.

Calf Strains: All You Need to Know as a Runner

Tim Maiden
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Calf Strains: All You Need to Know as a Runner

Calf strains – perhaps one of the most frequent injuries in runners. And also, one of the most discussed topics amongst sport enthusiasts. One would expect that hundreds, if perhaps not thousands of studies were performed on the subject. Well, guess again. The research on this matter, my fellow runners, is scarce.

What exactly is the calf? According to the dictionary – it’s a baby cow – but I hope everyone reading this article already knows we’re not talking about THEM. Anatomically speaking, what we refer to as “calf” is actually three muscles: gastrocnemius, soleus and plantaris (yep, a mouthful). The three muscles merge through connective tissue in the lower extremity of the leg and connect to the Achilles tendon. The main task of the “calf” muscles is to enable forward movement such as walking, running, jumping, by pulling the heel off the ground. Usually, when we strain our calf we are referring to the gastrocnemius. Muscle fibers tear, due to either excessive elongation either due to fatigue in various degrees.

(Are you asleep yet or can you bear some more?) So, when we walk, run or jump, we don’t do it just by using our calf. Actually, we do with our whole body. As surprising it may sound, almost every muscle is involved in running. Some contract, some stretch some remain unchanged but they all participate – from the biomechanical point of view – to locomotion.

So why does the calf is usually the one to get injured when running or playing tennis? Well, there are a lot of factors but mostly two are clearly associated with calf strains: age and previous injuries. This may seem initially mind-blowing. I asked myself, as you probably did: how about weight, height, gender, shoes etc? Well, as a recent systematic review performed by Green and Pizzari on calf muscle injuries showed, other factors “lack evidence of association” (Green & Pizzari, 2017). This does not mean that all other factors don’t count, only that they are not statistically relevant. In plain English, to each his own.

So, as you grow older the risk of straining your calf while running is higher. Fact. Why exactly is this happening is not completely clear. Most likely muscle fibers lose elasticity even if you train them. And again, we’re talking about the whole body, not just the gastrocnemius. Joints become more rigid, muscles less elastic, so we tend to strain them more. It  makes sense: any machine – even one that has been perfectly maintained and oiled – gets less effective with age.

So what can be done? How can we prevent or at least minimize the risk of getting a strained calf? Well, what is everybody telling you to do before running, and basically before any physical training? Yep, STRETCH. What is nobody telling you, because they are unaware and it is also counterintuitive? STRENGTH TRAIN. Yes, you read correctly: strength training.

In a massive review, assessing over 25 trials, over 26000 participants and almost 3500 injuries Lauersen et all reached not one but two shocking conclusions (you might wanna sit down for this):

  1. Stretching is not beneficial when it comes to calf injuries. It may not harm but it does not help either, from a statistical point of view.
  2. Strength training reduces calf injuries by at least 50 (FIFTY!!!) percent.

The study lacks one thing: the cohorts are indeed performance sportsmen and women but there is no study particular to runners. However, the results – in my opinion – are too categorical to ignore.

According to the American Society of Biomechanics – strength training may be one of the most important means to prevent calf injuries. Because as we get older – we tend to take smaller steps and use our upper legs and joints to achieve pace, and in order to achieve proper push-off our calves work harder. Strength training is basically prevention (Reynolds, New York Times, 2015).

If you recall, from the beginning of this article, the other risk factor for calf strains is previous calf strains. If you think about it, it makes sense. When we strain the gastrocnemius muscle fibers tear, in various degrees. Yes, they heal but rarely as good as new. So if you hadn’t had a calf strain by now, kudos to you. You may want to consider strength training – just as a prophylactic measure. If you have been previously injured first make sure you heal properly and then consider…strength training.

References:

Green, B., & Pizzari, T. (2017). Calf muscle strain injuries in sport: a systematic review of risk factors for injury. British Journal Of Sports Medicine, 51(16), 1189-1194. http://dx.doi.org/10.1136/bjsports-2016-097177

Lauersen, J., Bertelsen, D., & Andersen, L. (2013). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal Of Sports Medicine, 48(11), 871-877. http://dx.doi.org/10.1136/bjsports-2013-092538

Reynolds, G. (2015). Why Runners Get Slower With Age (and How Strength Training May Help). Well. Retrieved 7 January 2018, from https://well.blogs.nytimes.com/2015/09/09/why-runners-get-slower-with-age-and-how-strength-training-may-help/

Race Review: Gold Coast Marathon 2018 [42km] (by Ah Girl)

Ah Girl
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Race Review: Gold Coast Marathon 2018 [42km] (by Ah Girl)

“It’s a PB race!”

“Flat and beautiful race course plus great weather!”

“Awesome atmosphere and vibes!”

Really? Then I guess I’ve got to race it to see for myself.

And that was how I finally crawled out of my work-more-run-less hibernation mode and booked my race slot, flight and accommodation for my 2nd run-cation of my life at the 40th Gold Coast Marathon, on 1 July 2018.

About the Gold Coast Marathon (GCM)

The GCM has been well-received by many runners all over the world for the past 39 years, with this year’s edition attracting over 25,000 participants inclusive of the 8 race categories. Aside from the beautiful race route that runs along the coastline of Gold Coast’s pristine beaches and attractions such as Surfers Paradise, the GCM has been lauded as one of the most prestigious marathon events of the world, having earned its outstanding reputation as an IAAF Gold Label Road Race back in 2014.

Image credit: GCM

The GCM is also a global sports event where elites, newbies and fun runners congregate because there is simply something for everyone: elites and amateurs would fly in to put their best foot in for their Boston Qualifiers; running enthusiasts would use the optimal race conditions to aim for a Personal Best (PB); families would participate in family runs and join in the festive spectator crowds to cheer on the runners.

Ah Girl’s Experience – Race Pack Expo

After depositing my baggage at the Airbnb, my running buddy and I went straight to the ASICS Sport & Leisure Expo held at the Gold Coast Convention & Exhibition Centre. For 3 days, this expo hosted over 50 exhibitors, ranging from fitness merchandise to nutrition and upcoming race events; basically everything that a runner would be and should be interested in! What attracted me most were the exhibitors for running gels and nutrition – there were simply so many different varieties and brands as compared to those back at home.

For instance, my personal favourite GU Gel sold interesting sports gel flavours such as S’mores and Birthday cake; Injinji socks showcased designs and colors that were so eye-catching and trendy; Endura (see above), the official GCM Sports nutrition brand, had sports gel and nutrition bars for tasting before purchase, hydration tubs for runners to fill up using their bottles at a fee (hooray in saving the earth!); and not forgetting Australia’s most popular running sports brand and official race partner, ASICS, displaying their latest and popular running shoes and apparels for some last minute race shopping!

Pre-race things

Ah Girl spots a gorgeous view outside GC Expo

New race, new stuff? I admit, the temptation to get new shoes and wearing it like an armour on race day was real, but highly not advisable. Not only will that likely give you horrible blisters and black toe nails, your PB dreams might be hard to obtain by housing your feet in a pair of unseasoned, stiff and unfamiliar new running friend (or foe)

Get hyped, not get 害怕 (Hàipà)! Feeling nervous and jittery before race day is perfectly normal. Being mentally prepared for the worst case scenarios: hitting the wall; cramps; devices running out of battery; nature’s call etc is good, because we always need Plan Bs. But don’t get too overboard with being pessimistic as it can really dampen your race excitement. My buddy and I decided to check out the race site a day before the marathon to alleviate our pre-race emotions and it helped us to familiarise the entry pens, toilets, baggage deposit for race day too! We did an easy 2km run around Broadwater Parklands (race site) and found a breakfast spot to treat ourselves too, because it’s all part of the carbo-loading plan… which brings me to my next point.

Carbo-load until carbo-bloat? I’m no expert in advising on sports nutrition but common sense tells me that I should avoid eating ‘exciting’ foods that are high in spice, grease and exotic flavours; it also tells me that I should eat enough to be full and not overly-full. I was initially thinking of heading for a seafood buffet to enjoy Gold Coast’s fresh catches of the day. However, knowing that I don’t share the most amicable relationships with raw and shell friends, I aborted that delicious plan and chose the more conservative sugars and carbs – slices of pizza, baked sweet potato chips and fruits.

Sleep is not for the weak. The cooling weather of Gold Coast (15-20 deg C) and early sunsets (local time 5-6PM) made us really sleepy and cut-off our activities really quick. I slept at 1030PM and woke at 6AM for the 720AM flag-off – that’s much more compared to my SG average of 4-5h of sleep. It definitely contributed to my plan of obtaining my 4:30h goal 🙂

Be optimistic AND realistic. My first full marathon (42.195km) was in 2016, where I whacked a PB at first try at the Sydney Blackmores with a 4:23h, but I was basically bed-ridden the next day. Last year, I did SCSM, got injured halfway (sigh, sprained ankle) and walked-jogged to the finishing line with a 5:02h. For this GCM, I decided to be patient, conscientious and easy on myself. I clocked a max mileage of 20km (yes, Ah Girl is lazy), still am suffering from slight ankle discomfort and had lower fitness level than before. A sub 5h might be abit too easy on myself; a 4:30h sounds possible and with the right amount of challenge after hiatus.

Race Day

Ah Girl’s Race day game plan!

At 7:20am sharp, we full marathoners were unleashed from our respective pens and onto the roads of the glorious Gold Coast. Unlike some races that I’ve encountered in Singapore, GCM race pens were spacious, well-organised and not a single minute was delayed from the race start. I was in Pen C, and tried as much as possible to follow my race band which I printed for free at the race expo for a 4:30h finish and followed the pacer pack diligently. Check out what we conquered in 42km from the race course video below!

As you’ve seen, there were 2 U-turns, 1 at the 16km mark and another at the 37km+ mark. So basically, we ran past the start/finish point more than once – that was really painful D:

The first 10k felt like a breeze really, thanks to the low humidity, cooling temperature and changing landscapes of the route where we crossed bridges and explored neighbourhoods. Elites (including our local athlete, Ashley Liew) started on their 1st U-turn and passed my pack as I took my first gel. I joined fellow runners in gesturing thumbs-up hand signs and mini applause for them as we struggle to make our way there too.

The halfway mark was nested amidst a landed housing estate, where all the residents set up makeshift spectator stands to cheer on runners and offer sweet treats like gummies and gels. One house even blasted music to pump up the race atmosphere! Race hydration was ample, however, there was only 1 station with gels – at the 30km mark.

I hit the wall at 30km (see below for my race splits) – this is where the so-called REAL marathon starts. My ankles and toe nails were throbbing, along with the increasing heat and sunrays as the remaining route stretched across the less-sheltered coastal area. I took opportunity to grab the race gel and a short jog before gradually increasing my pace once more. The race course isn’t 100% flat, but it is a race with the least elevation I’ve encountered in my limited marathon experience. Also, don’t be surprised if you see a full-dressed hulk, spiderman or fairy with wings running next to you because I certainly did!

After mustering whatever remaining effort I had and boost from never-ending cheers (literally, every point there were people cheering you on; calling out your names, handing you hydration, waving hand-made pom poms and banners of motivational messages and unique Aussie humor and wit), I finally made it to the end point with a mini sprint and achieved a borderline sub 4:30 time which I’m very satisfied with 🙂

Also, it was heartening to witness SEA and local athletes including Ashley Liew, Soh Rui Yong and Dr William Tan shine in overseas sport events with awesome results! Of which, Dr William Tan achieved an honorable 3rd place for the Wheelchair Marathon. (see results here) Congratulations once again to all finishers and a huge thank you to all supporters and organisers for a mega successful event.

Every race is a reflection of what you can, you could and you will do as a runner. I did not leave GCM18 with a PB, but with a re-ignited love and passion for this endurance sport. And that to me, was what mattered most. Oh, and not forgetting the awesome post-marathon vacation I had in Gold Coast for a week!

Till then, next race adventure to come….

Review: Run for A Wish: PCCW Global Charity Run 2018 [5km] (by Austin)

Austin
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Review: Run for A Wish: PCCW Global Charity Run 2018 [5km] (by Austin)

Run for A Wish

All too often, we wish for a run – for wanting that dose of endorphins; for keeping in that shape you always desired, for training to achieve your PB. But would you run for a wish?

The annual PCCW Global Charity Run was back again for their 5th anniversary on Wednesday, 27 June.  This was a charity race, where all proceeds contributed from this race were to be donated to Make-A-Wish Singapore, a foundation dedicated to granting the wishes of children with life-threatening conditions.

I knew that this was my chance to try something different from the usual – running for a wish. It was going to be my first week-day race, as the race date fell during my university summer break. Therefore, I decided to join in the effort this year to raise funds to grant the wishes of children, in a way where I can contribute: by running. My Dad, SY, concurred and we registered for the race together.

However, things did not go as smoothly as I had anticipated. Just prior to race day, I was down with a period of stomach flu, which made me reconsider running or even going for the race. However, I was confident to at least finish the race (despite the minor discomfort) as this was for charity and not for myself after all. Besides, I could walk for the entire 5 km at the very least.

Race Entry Pack Collection (REPC) – 22 to 23 June 2018

Me and my Race Entry Pack

The REPC for this race was held on a smaller scale at the 2XU Performance Centre in Suntec City. There was only one booth with a few staff working at the race pack giveaway stations. It was, however, appropriate as there was a smaller crowd expected, due to the weekday race date. Despite having only one booth, there were no issues throughout the collection process. It was smooth, without having to queue at all. I received a simple race entry pack that included a drawstring bag, a running singlet, a race pouch and a magazine.

Race Day – 27 June 2018

Race day began on a cool Wednesday morning at Gardens by the Bay, Silver Leaf and I arrived at the race venue at around 6.45 am while the sky was still dark. As my Dad and I approached the start pen, we were greeted by a lively race carnival that included a photo-booth and hydration booths. The start pen was smaller than usual, to suit the smaller crowd of race participants. Nonetheless, everyone was excited; some were running with colleagues; others were looking to compete for the top places.

 

Signage leading to the event
Race Carnival
Race Carnival
Flag-off at Start Pen

 

Before long, 7 am came and that familiar blast of air horn sounded and everyone took off. I plugged in my earphones, tuned in to my running playlist and joined in the race. There was sufficient space to overtake the walking participants at the beginning, which was quite rare.

I spotted some pacers as well, with the unmistakable coloured balloons and timing bibs on their backs, each indicating the different paces. There were sufficient hydration stations, one each at the 2 km mark and the 4 km mark. The race proceeded smoothly and I ran at a pace that matched my comfort level, being careful not to overexert after recovering from my flu. I took the opportunity to instead enjoy the cool morning air while people-watching. Having a week-day race was hard to come by and it was a chance to see how the usually-tourist-frequented town area was like on a less crowded day. At least half of the participants were representing their companies and running alongside their colleagues, which was an uncommon sight. For a shorter distance run, there was also a surprisingly small number or even no children or teenagers around.

As the race route approached the end, I felt the urge to speed up to finish with that last burst of energy. Thanking my stomach for being cooperative with me throughout, I decided against holding back and lurched towards the finish with my remaining energy. Somehow, it was always an invigorating and encouraging feeling having to sprint alongside others as we complete a race. I collected my entitled can of 100 PLUS drink and finisher t-shirt before returning to the race carnival.

Post-race 

Post-race Group Photo of my Dad and I

Rehydrated after gulping down my can of 100 PLUS, I was ready to take in all the happenings at the carnival. I met up with Dad again and snapped the usual post-race photos at the carnival stage. We decided to try out the photo-booth to get our photo taken and printed by a special GIF machine. Apparently, the photo should show multiple poses of photos when seen from different angles – just like in a GIF. Unfortunately, the rain started to pour just after we took our photos and the photo-booth had to be closed. Our photos ended up not being printed and we had to leave empty-handed. This was the most disappointing point of the carnival as we queued for the photos for at least 30 minutes.

Finisher Medal and T-shirt
Finisher Medal

As a whole, regardless of the letdown from the photo-booth, the race was a rather pleasant and well-organised one. There was no delay in the flag-off timing or any congestion along the entire race route, which was commendable. If you are looking for a smaller running event and available on a weekday, this run is for you.

Final Thoughts

This race taught had taught me much more than I could imagine. Being sick to the point of being (almost) bed-ridden for several days prior to the race taught me the privilege of having the choice to choose when my runs were. This was (unintendedly) similar to my purpose for joining this race: I wanted to contribute to the awareness of children who were stricken with medical conditions even at a young age. Through this race, I was humbled and could now begin to better understand the perspective of those who were less fortunate (albeit how little) to even exercise.

I had learnt more than I hoped for from this race, which aligned with my goal for this year to experience and learn more. Therefore, I would like to encourage YOU to join me on this challenge as well, to chase after new experiences.

Who knows? You might even learn something no school or institution could ever teach.

Thanks for reading and till my next write-up, continue chasing after new experiences, God bless and have a great day ahead!

Interview With 10 times Gold Coast Marathon Finisher: Lim Han Chee

Team JustRunLah!
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Interview With 10 times Gold Coast Marathon Finisher: Lim Han Chee

Why do you keep returning to run GCM?

Gold Coast is a beautiful place to go to for marathon running. The course is flat and fast, with the added lure of the golden surf beaches and the spectacular Pacific Ocean. I like the Gold Coast marathon course a lot. It is a course designed to be enjoyed.

The other main appeal of GCM is the cooling conditions, also known as the ‘air-conditioned weather’. The chilling temperature of between 10 to 20 degrees is ideal not just for running but fast running.

In term of race organisation, GCM is a gold-label road race of the very highest order in which the organisers got everything right. The race has real qualities stamped all over it, and they looked after runners very well every step of the way.

As a race per se, GCM offers runners very good potentials to run our personal best finish time. I have achieved seventh PB in the 10 years that I’ve been running the race – I am in seventh heaven!

Gold Coast continues to make me feel good and keep me going back for more. There are plenty of reasons for me to keep returning to run GCM.

Is there a memorable year for you? What is it?

The 2010 edition, my 2nd race, is my best and the most memorable race. On the cold Sunday morning of 4 July 2010, I ran my heart out to finish under four hours for the very first time, a significant personal time barrier.

The whole race was a great experience. I had a good pace from the start and held it for the most part of the run. In the closing stages of the race, I ran as fast as I could, and crossing the finish line in 3:57:23 was pure euphoria!

The 2018 edition, the 10th race that I just did was also memorable as I will be using the finish time to register for Boston Marathon 2019. In a way, you can say Gold Coast is the making of my running dream: My road to Boston.

Through the good timing that I achieved in GCM, I really hope I can get a slot in the world’s oldest and most prestigious marathon when the registration for next year’s race opens in September 2018.

What tips do you have for running GCM?

GCM starts at 7:20 am. With the great ocean view, crisp morning air and very runnable conditions, it is easy to just run lah and then run too fast at the initial kilometres. So the advice is to exercise restraint, start at a moderate pace and to conserve energy for the second half of the race.

The truth is the GCM course in essence is a story of two halves: The first is the initial 32 km from the start down south to Burleigh Heads and back to the race precinct; the second is the final 10 km from the race precinct up north to Runaway Bay and back to the finish at the race precinct.

The first half does not quite matter. What really matters is the second half. In term of effort, the second half equals, if not more than the first half! For me, the real start point of GCAM will always be at the 32 km mark near the McDonald’s along Gold Coast Highway.

So do make sure you are still feeling great and have good energy for the second half of the race. The final 10 km is what GCM is all about. That’s when the race gets tough and runners start to hit the wall.

Another advice is a fuel plan. Though GCM offered drink and isotonic at all of its drink stations, including energy gel (Endura) near the aid station at the 31 km, it is highly recommended that you carry with you the brand of energy gel you trained with and were used to. This will avoid unnecessary stomach issue during the race.

Have you run other overseas race? And if yes, what do you think sets GCM apart from the race?

Yes, I have. I have run and finished 55 marathons including 23 overseas races, 14 ultramarathons and five World Marathon Majors.

Personally, I find most of the big city marathons that I have run, while mostly flat, have too many turns. E.g., Chicago Marathon has 30 right-angle turns and Rome Marathon has a staggering 77 bends and corners!

As runners will agree, turns, bends, corners and quick changes in direction will disturb the pace and slow down the race. Turns especially sharp corners can also lead to race congestion. And if you don’t run the tangents, they can really add extra distance to 42.195 km.

In Gold Coast, the runs are mostly along straight roads parallel to the coastline of Pacific Ocean, with only two u-turn points: one at the south and one at the north. By straightness GCM definitely stands out as a fast course and sets it apart from other races I have run.

GCM’s slogan – come for the run, stay for the fun – what fun will you recommend?

Marathon aside, Gold Coast in itself is a fun tourist destination and famous for its many theme parks that bring smiles to people of all ages. Those who are adventurous can also go for sky-diving and jet boating for more fun.

Other than pure fun, Gold Coast is also famous for its ‘shopping fun’. For sports enthusiasts and running fanatics, I would recommend the Habour Town outlet shopping where you can like buy major sports apparels at hugely discounted prices.

If you have a bit of time, do consider heading out of city centre to Robina Town Centre, the second largest shopping Centre in Gold Coast after Pacific Fair. With food and sale galore, Singaporeans will love this as a fun place to chill, dine and shop after the hard race.

Will you return for 11th year?

Yes, I will.

After a decade of running it, GCM continues to reward me with solid race experience. Running straight along the Pacific Ocean, Gold Coast is a great fast course. The conditions are always good and the race has real qualities stamped all over it.

Gold Coast is still very appealing. I will definitely run the race again.

Win a Free Slot to MSIG Singapore Action Asia 50 2018

Team JustRunLah!
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Win a Free Slot to MSIG Singapore Action Asia 50 2018

Action Asia Events present the 4th edition in Singapore to their established MSIG Action Asia 50 trail race series – a flat, fast urban trail race through the heart of Singapore. Finisher medals for all categories together with a great dry tech shirt and cap.

This year a Zero Waste category will be introduced for each distance to support a greener Singapore. Runners who voluntarily give up the event t-shirt and finisher’s medal during the race registration stage will receive a special race bib.

Guest-of-honour Mr Baey Yam Keng, Parliamentary Secretary for Culture, Community and Youth, and Member of Parliament for Tampines GRC, will flag off and join the Zero Waste 10km category. The race is officially supported by Singapore Tourism Board.

Stand a Chance to Win A Free Entry To MSIG Singapore Action Asia 50 2018!

Good news for JustRunLah! readers – we are giving away 5 complimentary slots, with a choice of 10km, 21km or 50km, to the MSIG Singapore Action Asia 50 2018!

The contest has ended, thank you

 

8 Obstacles To Lose Weight And Become Fit

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8 Obstacles To Lose Weight And Become Fit

Fitness is not only the state of the body but also of the mind, but somehow, they have an ethereal connection. Being fit gives you a sense of confidence and enlightenment in life which helps you face any situation better. Alternatively, being unfit hampers your general lifestyle and a sense of laziness slowly creep in which further propagates into more unfitness. Excessive weight is one primary indicator of being unfit and should be a motivator for you to regain your fitness back in case you suffer from it.

Now, you may have embarked on your journey to fitness, but this is generally not an easy one, especially when it fails to show the results you comprehended or takes more time than you thought you would. Though patience is one of the keys to achieve fitness, there may be many other reasons or obstacles, which somehow stands as a thorn in your road. Identifying the obstacles is the first step to rid yourself of it. Thus, this article lists down some of the reasons that may be hindering your progress.

You do not like exercise.

This is one fundamental problem that many suffer from. A general dislike towards exercising and engaging in physical activities and rather spending time leisurely. It should be very clear that there is no substitute to achieve fitness other than exercising. Once you start and incorporate it into your daily routine, you will slowly start liking it as well.

You rely on workouts to do it all.

Though exercise and workouts play a significant role in achieving fitness, it is not the only criteria. Another equally important factor is your diet. If you are dependent only on your workouts and you don’t follow a healthy diet plan, all your hard work will go to waste. You need to have a nutritious meal complementing your exercise to achieve your desired results, food items with a lot of calories is only going to hamper your progress.

You do not have time to exercise.

Your daily schedule might be so jam-packed that you don’t have any time left during the day for exercises of any kind. Achieving fitness and being healthy is a holistic approach to take care of oneself. Thus, it should not occupy the bottom position of your priority list in your everyday life. Find the time, at least an hour every day, to exercise regularly.

You think eating healthy is expensive.

Healthy food does come at a price, but it should not necessarily burn a hole in your pocket. Unnecessary assumptions about it being expensive should be dispensed as there is a variety of food that can be cooked by you yourself and comes at a reasonable price. The alternative myth that junk food is cheap and can be easily consumed should also be busted. To assist you with weight loss by burning fat and aiding digestion, many inexpensive products are available in the market, like Detox Organics, which has a combination of more than 25 required organic foods and have shown results almost immediately, at a very nominal price.

You are not motivated.

Sometimes it needs an extra push to start exercising and moving on to your path of fitness. If you are not motivated to do the same, the results are going to take forever to come. Having a role model or any source of motivation helps.

You push yourself too hard, too often.

Sometimes you do not have a workout plan set in front of you, and instead, you work too hard in bursts to achieve the results. Our bodies need to be moulded a certain way, and anything more than that is going to do more harm than good.

You do not like the taste of healthy food.

This, in general, is also a myth. It is true that the taste of junk food is more appealing, but healthy food is also not far behind in this department. Therefore, assuming that healthy food is going to taste bad and not going for it is a very negative approach.

You cannot afford a gym membership right now.

Sometimes gym membership may be a little more expensive than you thought or you may be having a bad month economically, which will make your fitness come down a ladder, as far as spending is concerned. This could also be one reason that is preventing you from losing weight and becoming fit.

Now that you have diagnosed the obstacles, you should work towards finding the solution to all of them and soon losing weight and becoming fit will become a cherished reality.

Asia’s Destination Marathon – International Bintan Marathon 2018

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Asia’s Destination Marathon – International Bintan Marathon 2018

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. The event is expected to host more than 2,000 runners. 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.

Check Out The Entitlements

Add these finisher entitlements to your collection! Finishers of all categories will receive a commemorative medal and race singlet, unique to their category. Additionally, participants for 21km and 42km will receive exclusive finisher tees. Don’t miss out on being a part of the FIRST and ONLY Marathon event in Bintan and claim these exclusive entitlements yours!

Early Bird Registration Ending Soon

International Bintan marathon pledge to enhance every runner’s race experience by providing the runners with only the best race routes.

With that, do not miss out on our early bird registration and save up to 19%! Register by 5th July!

So, if your idea of a perfect vacation happens only after you log hours of running, International Bintan Marathon is perfect for you! These beautiful and scenic courses are a motivation enough to get training today!

Run To Fulfill A Child’s Wish: PCCW Global Charity Run 2018 (Review by Col Ray)

Col Ray
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Run To Fulfill A Child’s Wish: PCCW Global Charity Run 2018 (Review by Col Ray)

Have you wonder how by running you can fulfill a child’s wish? Have you also ever wonder how by running you can do a part for charity? Yes you can by being a runner at the PCCW Global Charity Run event. This year, the annual PCCW Global Charity Run 2018 returns for the 5thconsecutive year and was held on Wednesday, 27 June 2018 at Silver Leaf, Gardens by the Bay. Yea, you heard me right! The event took place on a mid week where most of us are joining the early morning rush hour to work or to school whilst here we are, taking part in this meaningful charity run away from the conventional running events that are usually held over the weekends. The running event is sponsored by PCCW Global, the international operating division of Hong Kong Telecoms, Hong Kong’s premier telecomunications service provider, which is majority-owned by PCCW Limited.

All proceeds from the run will be donated to Make-A –Wish Singapore, the only wish granting foundation that grants the wishes of children with life-threatening medical conditions. Whether it’s a child’s wish to becoming an astronaut, having a magical Star Wars party or travelling to a favourite country, etc., this run hopes to grant the wish of each and every child possible. It maybe a tall order but with every step each runner takes, we are already a step closer to achieving the goal and granting the wishes of these children. A day before the run, I was at a hospital and happened to passed by the Children’s Haematology & Cancer Centre and witnessed for myself, children some of whom are infants strickened with this deadly illness: Cancer.It breaks one’s heart to know how the illness can strike at anyone, anytime regardless of age. Hence, this run brings even greater meaning to me as I know that my participation perhaps, will help a child’s wish comes true. Despite the running event that was held on a working day, there were still many runners who took part and going to work after the run. It just holds truth that there are still social responsibilities to charity work and helping the less fortunate amidst the hustle and bustle of our lives. The PCCW Global Charity Run 2018 raised a total of S$45,000 this year and the cheque was presented to Make-A –Wish Singapore before the start of the run.

The run has only one category: 5km with no age limit and it is also a race as runners are each issued with a racetime shoe tag to record their timings. The top 3 runners (both male and female category) will also received sponsored items worth $300, $200 and $100 respectively. The run was flagged off at 7.19am according to my watch due to a slight delay although it was supposed to officially commence at 7.15am. Thankfully the weather was cool due to the earlier showers in the wee hours of the morning and it did not rain unlike the previous day, where it was pouring with showers and thunderstorms.

The race route is something that many seasoned runners would be familiar with. Simple yet with a great scenic view, no slope and an untiring route. It started off from Silver Leaf Gardens by the Bay – Flower Dome – Cloud Forest – Satay by the Bay –Making a U-turn before Marina Barrage – Running back to the same route – Marina Bay Sands – The Promontory @ Marina Bay – U-turn back to Marina Bay Sands again – And FINISHING STRONG back to where it all started; the Silver Leaf Gardens by the Bay.

The actual race route was 5.2km as stated in the race guide and my running app, Endomondo by Under Armour also indicated as such. Unlike many short races, you do not actually get to see pacers involved in the run unless it is a ½ or full marathon. Surprisingly, there were pacers with balloons of different colours representing the various finishing timings for this run to help runners achieve their running goals. Uniquely, there was also a Gifsta.Printa photo booth for runners to take memorable shots before and after the run as well.

Signing up for this run for just S$35 (early bird) or $40 (standard) also entitles the runner to a Newton singlet, drawstring bag, race pouch, race bib, racetime shoe tag, finisher medal as well as a Newton finisher t-shirt. You do not actually get so many goodies in a bag for such a small amount you are paying, as races are getting pricier these days! Most importantly, you know where your money is spent and that you are doing for a good cause.

The entire running event was well-organised and ended uneventfully before 9am after the prize presentation to the top 3 runners for both the male and female categories at the race village. Some of us left hurriedly yet happily ready to transform from our earlier sports gears to our office attires. But at the back of our minds, we all knew that we have contributed to charity and are part of a good cause. Being able to witnessed such a meaningful running event, many runners including myself are looking forward to the next PCCW Global Charity Run next year.

However if you have missed out this great running event earlier, fret not! There is still an opportunity for you to be part of this charity by making a donation regardless of the amount, as no amount is too small to “Make-A-Wish Singapore” to bring a smile and hope to a child tomorrow. To find out more, you may wish to click on the link below: https://www.makeawish.org.sg/en/

My Garmin The Performance Series Race 2 (Pasir Ris) [10km] (by Lingderella)

Lingderella
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My Garmin The Performance Series Race 2 (Pasir Ris) [10km] (by Lingderella)

It’s the 2nd race of the 4 series and it’s my first time participating in a race at Pasir Ris Park ? It would be super tedious for me to travel to and fro from Pasir Ris as I live in Yishun, but thanks to Fannie for the tompang I save all the trouble ? It’s nice to hear her say I’m easy going unlike what she thought of me being unfriendly at first ? (I just simply look mean and got the “you owe me hundred million dollars” look ?)

Just beside the race village, there’s toilets and portable toilets so the queue for the toilet is not a long wait ? There are 2 different distance category of 5km and 10km and I participated in the 10km category. And there’s the competitive and non-competitive category. Before we went in to the start pen, we went to the Garmin booth to take the “Beat Yesterday” temporary tattoo to participate in a Facebook contest for a chance to win a Garmin watch. A friend then joked who’s yesterday? Why do you want to beat yesterday? ?

Flag off was on time at 7.30am and we are in the first wave. Realised I’m difficult to please, if flag off time too early, complain no transport or wanna have more time to sleep and if flag off time a little later, scared it would be humid and hot ? Luckily it was a pretty cooling morning and I truly enjoyed the run until after I was going for the second loop, my mind was then on repeat mode for the rest of the run: “10km 2nd loop runners keep to the left,10km finishing runners keep to the right” as the loud haler was put on repeat mode at a point just a little before 7km ?

Race route is well planned, with enough water points and no bottlenecks. Can’t remember did I see any isotonic drink at the hydration point as I didn’t stop for any water. It’s a nice experience for me as not always in the route sl able to see the fast runners speed by with marshals on bicycles opening the paths for the podium runners. Golden rule is to keep left unless overtaking ?

I think the race singlet looks quite nice and motivational until Eleanor pointed out that the word AIM looks like ATM. LMAO!!! ??? I took a second look at runners wearing the race singlets and it really looked like ATM ?

Second medal collected already and I like the medal a lot as its my childhood playing in this playground. But awwww, why does race 4 got to clash with Great Eastern Women Run? ?

Turns out that my Gold Coast Marathon is not going to happen.

(Credits: The Straits Times, Lim Say Heng, Ming Ham) To make long story short, refer to The Straits Times article snapped from the newspaper above. Lexus Tan only informed us that we need to make our own travel arrangements and accommodation there just one week before the trip. Yes, I could’ve spent another 1k on air tickets this very last minute to fly there with crappy flight timing not to my liking and to a place that I’m totally unfamiliar with but it’s really not necessary. Willis and I decided to go Taipei instead. It’s a blessing for me in disguise as I didn’t really train for the marathon but because of him, many others runner’s dreams of a holiday or even a PB are crushed. I just hope that we would all get back the money in 3 weeks time like he said.

Bukit Timah hill is now live on Google Street View

Andreas
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Bukit Timah hill is now live on Google Street View

A few months ago we had the pleasure to work with Google’s Street View team to take 3D imagery of Singapore’s most loved trails and hiking routes.

It has been an extremely fun and interesting project, thanks to the friends and fans of JustRunLah! who volunteered to carry the 20-kg camera all around Singapore.

Today, we are happy to share with you that Bukit Timah Hill, one of our favorite hiking destinations, is live on Google Street View! Anyone can now admire the stunning views, and study the trails before heading out for your next run or hike.

We’ll leave it to you to wander around the Nature Reserve… but here are some things you must definitely check out!

1. Singapore Quarry

2. Hindhede Nature Park and Quarry

3. The Summit

4. Durian Loop

If you are curious to see what are some other popular running routes in Singapore, click here to find out!

5 Successful Methods to Reduce Weight and Body Fats After Giving Birth.

Team JustRunLah!
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5 Successful Methods to Reduce Weight and Body Fats After Giving Birth.

You just gave birth a precious little one and you are eager to get back in shape and back to your pre-pregnancy weight. Be patient, because most mothers don’t lose their baby weight until their babies are 1 year old. Regardless due to pregnancy, all weight-loss procedure takes time, especially you are getting adjusted to a new role and new schedule. Time is pretty tight for you, we knew that. So we summarise this for you! Read on to find out 5 successful methods to reduce weight and body fats after giving birth.

#1 Move your body!

Move it with cardio or aerobic activities such as running, walking or cycling. Cardio exercise or aerobic activity by its nature requires fats to be used as a primary fuel source. So the more you are doing it, the more you are burning your stored fats. Here we a tip for you to make it double efficiency: Perform cardio before your first meal of the day. Your body is most likely to use fat as the first energy source because your glycogen stores are depleted.

Read: 5 Popular Fitness Trends of 2018 You Should Experience

#2 High-Intensity Interval Training – HIIT

On days you have limited time and you are ready for more action, increase the intensity of your cardio workout by adding in some interval training. You will burn more calories in a shorter amount of time. For example, run or bike as fast as you can for one minute, then recover in the next minute at a slower pace. Repeat this for about 20 – 25 minutes. For the record, HIIT is usually ones where you are at 70 to 90 percent of your max heart rate. So take our your best to make this magic works.

Read: High Intensive Interval Training (HIIT) For Losing Weight

#3 Lift weight, gets strong!

Weight lifting will help to increase your muscles mass which in turn speed up your metabolism. In addition, you can incorporate your baby into your routine. For example, hold the baby to your chest and do lunges or squares. You can even do sit up with your baby or when you lie on your back, hold the baby above your chest, and slowly press her up to the ceiling several times.

Read: 4 Exercises You Can Do With Baby!

#4 Continue eating right

You have been following a healthy diet (more complex carbo + protein + veggie & fruits) during your pregnancy, for your baby’s sake. Why stop it when you can also eat healthy for yourself? It’s okay to occasionally satisfy your craving, but most of the time please keep to a balanced diet. For example, eat mostly food derived from the plants – vegetables, fruits, whole grains and legumes, and limit highly processed food.

Read: 3 Popular Diet Plans Any Runner Should Know

#5 Live well and keep calm

When we are stressed, we tend to snack more on unhealthy sweet things such as chocolate, ice cream. Because when you are worried or feel like you have no control over what’s happening in your life, your body reacts by releasing the stress hormones cortisol and adrenaline into your bloodstream. These hormones build up and cause fatigue and weight retention.  So, do not be surprised when your increased levels of cortisol make you crave fatty, sweet and salty fried food. So, if you do it in the opposite way by reducing you stress levels with plenty of sleep / exercise / meditation, you will see better results in losing weight or fats.

Read: 5 Reasons Why Runners Should Pick Up Yoga

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