Just Run Lah! - Singapore's online running community | JustRunLah! - Part 67
 

5 Rules For Running On The Track

Running on the track is simple, but it does not come without its own set of rules. It is important to abide by these rules for running on the track because failure to do so could have some dangerous consequences. You could end up with a sprained ankle, your kid could end up being trampled upon and you’d probably get a whole lot of death stares!

#1 Run In The Right Direction

The correct direction is typically anti-clockwise. This rule is really important to prevent collision among runners. Just follow the flow of the majority of runners. If you would like to run in the opposite direction, please do so on the outer most lane and move out of the way if there are oncoming people.

#2 Run In The Right Lane

There is a pecking order on the track. The most inner lanes are reserved for the faster runners. If you’re a walker, please don’t walk in lane 1. Walkers and those doing their cooldown should be doing it in lane 7 or 8. It’s annoying that we have to weave our way through, even more annoying when walkers bunch up and hog lane 1 – 4, so we have to swerve out to lane 5 and cut back into lane 1. And it does not help when walkers do not budge despite the many “excuse me’s”!

#3 Don’t Stop On The Track

Don’t stop suddenly on the track. You could cause a massive collision. The person behind you may bump into you and fall. If you need to stop, move off the track before coming to a halt.

#4 Pass Correctly

If you intend to pass someone slower than you, please pass on the right. This is the general rule of passing on the track. Don’t squeeze in on the inner part of the track to try and pass someone. It can cause people to trip and fall.

#5 Please Watch Your Kids

It is imperative that you watch over your kids and ensure they follow the rules of the track. Do not let your kids run in the opposite direction on the first lane. It is dangerous and irresponsible for you to do so. If we trample on your kids for your failure to monitor them, do not blame us! Be warned – a track is not a playground!

Read More:

  1. 4 Classic Track Workouts For Long Distance Runners
  2. 6 Coolest Running Tracks In The World 
  3. 4 Secrets To Being A Faster Runner

How to Become a Runner Even if You Think You Hate Running

Running is one of the simplest forms of sport. Running does not require a commute – you don’t need to spend an hour heading to the gym, or the pool or the golf course. Running doesn’t require a ton of equipment. You just need a pair of shoes and you’re ready to go. You can run anywhere, at any time. You just need to lace up and head out. This is why it is easy to be a runner.

#1 Run Outdoors

There’s a reason why runners term the treadmill – the dreadmill. Running outdoors has a whole different feel to it. You get to see the birds chirp, the butterflies flying, high 5 running friends you see on the way, and the fresh air.

#2 Go In To The Trails

The trails can give you a whole different running experience. The hills will give you a challenge, but the views atop will give you a rewarding sensation. The 360 degrees panoramic views will make your trail running experience worthwhile.

#3 Listen To Music

One way to make sure you don’t get bored running is to tune in to your favorite tunes while running. Run along to Madonna or Avicci and you’ll find running a breeze. You may even feel pumped up to run faster and further.

#4 Join A Running Group

Running is best in the company of running friends. Running friends are really the most motivating people you will ever meet. They cheer you on and support you every step of the way. Join a running group and these people will get you addicted to running.

#5 Eat!

Photo Credit: Greatist

If you don’t fuel yourself well, you won’t experience a good run. You will feel fatigue and dread your next run. Always eat well before and after you run. Eat a meal high in carbs before your run such as a peanut butter sandwich. Post-run, it’s good to have a meal high in protein. Chocolate milk is a great post-run meal.

#6 Start Slow

Don’t get ahead of yourself. If you set your expectations too high and you miss, you may find yourself losing interest in running – fast. Take it slow and remember to enjoy the process. Training is a process to be savored. You must invest your time and energy in order to reap the results. Going out too fast may also lead to injuries that could halt your potentially great running career.

Running never gets easier, it is you that gets stronger.

Read More:

  1. 5 Tips if You Dread The Long Run
  2. 5 Best Christmas Gifts For Runners
  3. The 3 Golden Rules Of Ironman

Cold Storage Kids Run 2018: Flag-off & Cut-off Times and Other Last-Minute Information

Singapore’s first kids-focused running event, Cold Storage Kids Run is back on 20 May! We know many of you are going for this event and so here are the last-minute information that you need to know!

Date: 20 May 2018
Time: 7:00am – 12:00pm
Venue: Palawan Green, Sentosa

Getting There

The race starts at Sentosa Palawan Green (beside Beach Station).

By MRT & Sentosa Express

Take the North-East Line or Circle Line and alight at the HarbourFront Station. From there, you may either go to the 3rd level of VivoCity shopping mall and transfer onto Sentosa Express or you may take the Sentosa Boardwalk.

By Bus

Take a bus and alight along Telok Blangah Road. From there, you may either go to the 3rd level of VivoCity shopping mall, transfer onto Sentosa Express, or you may enter via the Sentosa Boardwalk.

By Car or Taxi

Free Entry by car/taxi by presenting your Cold Storage Kids Run 2018 race bib. Carpark lots are limited at Beach Station. We recommend that you park at VivoCity and transfer onto Sentosa Express.

*Free entry covers all passengers aboard the vehicle.

Event Day Programme

Flag Off Timings

Cut Off Timings

Strawberry & Blackberry Dash / Raspberry & Blueberry Dash – 30 min

Fruity Family Fun – 30 min

Appleton Besties Trail – 45 min

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Carnival Site Layout

Course Map

The all new Appleton Besties Trail is a 2km non competitive course featuring checkpoints for the kids to learn about nutrition. The teams of 2-3 kids will work together to complete simple obstacles and educational activities along the route.

The route features 4 zones – Fruity Zone, Veggie Garden, Protein Zone and Dairy Zone with fun mini obstacles and educational activities – solve riddles, spot mascots, and complete a series of challenges together!

There will be no baggage deposit.

For more details, please visit Cold Storage Kids Run 2018 Official Website.

Enjoy your run! #JustRunLah

OSIM Sundown Marathon 2018: Flag-off Times, Road Closures and Last-Minute Information

“Ignite your heart. Fuel your drive. Go the distance. Be your own Hero.”

Your annual affair night run, OSIM Sundown Marathon 2018 is happening this weekend! Read below to find out all the information you need. Don’t forget, SLEEP CAN WAIT. See you there!

Getting There

Date: 19 May 2018
Venue: F1 Pit Building
Address: 1 Republic Boulevard, Singapore 038975

There are several transport options to and from the race village at F1 Pit Building, Singapore.

By Shuttle Bus

For SG $6, travel to-and-fro the Race Village hassle free with ShareTransport. Our Transport partner will be providing pick-up & drop-off services from multiple locations island wide. In addition, ShareTransport is also introducing 3 pilot “Intra-estate routes” within Woodlands, Tampines & Pasir Ris. Book your ticket online from now till 18 May 2359hrs here!

Shuttle bus tickets will also be available for purchase on event day (19 May) at the Information booth for SG $8 each, subject to availability.

By MRT

  • From Promenade MRT (Exit A). Proceed along Raffles Boulevard to F1 Pit Building.
  • From Bayfront MRT (Exit B). Proceed along Bayfront Avenue followed by Raffles Avenue to F1 Pit Building.
  • For train timings, please visit:

BY BUS

  • Bus Stop (B02099) along Raffles Boulevard
    • Bus 56, 75, 77, 97, 97E, 171, 195, 195B, 960, NR2, NR5, NR7, NR8, 1N, 2N, 3N, 4N, 5N, 6N
  • Bus Stop (B02101) along Raffles Avenue
    • Bus 56, 75, 77, 97, 97E, 171, 195, 195B, 960, 961C, 1N, 2N, 3N, 4N, 5N, 6N, NR2, NR5, NR7, NR8
  • Bus Stop (B02171) along Temasek Avenue
    • Bus 36, 36A, 36B, 70M, 97, 97E, 106, 111, 133, 162M, 502, 502A, 518, 518A, 700A, 857
  • *NR- Night Rider Services operate after midnight on Friday, Saturday and Sunday.
  • For bus timings, please visit mytransport.sg

BY CAR

Parking will not be available at the Sundown Marathon Race Village. The following locations are of close proximity and are possible parking locations: Esplanade, Marina Bay Sands, Marina Square, Millenia Walk, Singapore Flyer, Suntec City.

BY TAXI

You may make your own transport arrangements by contacting the various taxi operators in Singapore:

Road Closures

Click here for more information.

Flag Off Timings

Start Pen Feeding For Full & Half Marathoners

Please take note of your assigned Start Pen Entry & proceed to the correct Start Pen Entry accordingly on race day. Your assigned Start Pen Entry is also noted at the start of your race bib number (i.e. AXXXXX, BXXXXX, CXXXXX).

Start Pen Entry points are located through the open Garage Doors and out on the F1 track (behind the F1 building).

*Runners in the 10KM Challenge and 5KM Fun Run race categories are not pre-assigned to any Start Pen. Entry into the earlier waves is based on a first-come-first-served basis.

 

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Race Cut Off Timings

5KM Fun Run – 2 hours 30 mins

10KM Challenge (All Categories) – 2 hours 30 mins

21.1KM Half Marathon – 4 hours 30 mins

42.195KM Full Marathon – 8 hours

Race Day Program

19 MAY 2018, SATURDAY

1700H – Race Village Opens
1700H – Overseas Race Pack Collection begins
1800H – Baggage Deposit begins
1800H – Salonpas Taiso at Main Stage (30 mins)
1900H – Band Performance at Main Stage (45 mins)
1930H – Start Pen for 5KM Fun Run Opens
2000H – Band Performance at Main Stage (45 mins)
2000H – Flag Off 5KM Fun Run
2030H – Start Pen for 5KM Fun Run Closes
2100H – POCARI SWEAT Workout powered by TRIPLEFIT at Main Stage (30 mins)
2115H – Start Pen 10KM Challenge (All categories) Opens
2145H – Core 360 by TRIPLET, powered by POCARI SWEAT at Main Stage (30 mins)
2200H – Flag Off 10KM Challenge (All categories)
2230H – Start Pen for 10KM Challenge Closes
2300H – Late Night Movie Marathon 1 at Main Stage (Now You See Me 2)
2315H – Start Pen for 21.1KM Half Marathon Opens
2345H – Flag Off 21.1KM Half Marathon

20 May 2018, Sunday

0001H – 10KM Challenge (All categories) Prize Presentation
0015H – Start Pen for 21.1KM Half Marathon Challenge Closes
0030H – Start Pen for 42.195KM Full Marathon Opens
0030H – Late Night Movie Marathon 2 at Main Stage (Rogue One: A Star Wars Story)
0100H – Flag Off 42.195KM Full Marathon
0130H – Start Pen for 42.195KM Full Marathon Closes
0230H – 21.1KM Half Marathon Prize Presentation 0300H Late Night Movie Marathon 3 at
Main Stage (Wonder Woman)
0530H – 42.195KM Full Marathon Prize Presentation
1000H – End of Event

*Program is subject to change due to unforeseen circumstances.

Baggage Deposit

Baggage deposit will be available from 1800hrs (19 May) to 1000hrs (20 May).

Space is available on a first-come-first-served basis. If you are depositing your belongings, please ensure you arrive at least an hour before the race and travel light.

The Race Organiser will not be held responsible for races missed due to tardiness and will not be responsible for the loss of items.

Race Routes

5KM Fun Run

10KM Challenge

*Due to ongoing improvement works along some footpaths, the original 10KM race route has been redrawn with a minor diversion. This revised race route is now 10.7KM in total distance. Click here for more details.

21.1KM Half Marathon

42.195KM Full Marathon

Meet Your Pacers

Check out the Half & Full Marathon pacers from Team FatBird! Click here to see their profiles.

For more details, please visit Sundown Marathon Singapore 2018 Official Website.

Enjoy your run! #JustRunLah

5 Most Epic Races In The World

We, runners, are always looking for the perfect run-cation. We just won’t be able to enjoy ourselves thoroughly if our vacation did not coincide with a race. Here are 5 epic races to consider for your next race-cation. It will challenge you, but it will reward you with the greatest views and self-satisfaction.

#1 Australian Outback Marathon, Australia

Photo Credits: Australian Outback Marathon

The Australian Outback is absolutely stunning. With stunning views of Uluru and Kata Tjuta around almost every corner, the Australian Outback Marathon provides the ultimate outback adventure experience. The views at the top will certainly make the effort worthwhile.

#2 Fujisan Marathon, Japan

Photo Credits: Fujisan Marathon

Run alongside the beautiful Fuji-san – Japan’s most beautiful sacred mountain. This race has a reputation for being the world’s most beautiful course. You enjoy the view of the snow-capped mountain and the beautiful autumn leaves around Kawaguchi-ko Lake and Sai-ko Lake. What a great way to soak in the magnificent beauty of Fuji-san.

#3 Kilimanjaro Marathon, Africa

Photo Credits: Thomson Trek

Run to the roof of Africa and enjoy the great panoramic views from atop. It’s really climbing to the summit of the most exotic continent in the world. After the race, you can experience the wildlife in Africa. Bring your family on a safari to see the lions, the giraffes, and the rhinos.

#4 Inca Trail Marathon, Peru

Photo Credits: Women’s Running Magazine

Always wanted to know how Indiana Jones feel like? Now you can – all 28 miles of it. Tackle tough climbs and pass through incredible trails and pass through the Sun Gate before the Inca Capital of Machu Pichu unveils itself. It’s probably the most spectacular race finish in the world.

#5 Great Wall Of China Marathon, China

Photo Credits: Great Wall Of China Marathon

Running 5164 steps into history, the Great Wall China Marathon has been deemed one of the most challenging marathons. Besides having the opportunity to run along the same route on which soldiers patrol along the Great Wall of China in the olden days, the highlight of this journey is the sweet finish. You run through Chinese local villages and will experience the immense support of the local Chinese villagers.

Cover Photo Credits: REI

Read More:

  1. 5 Mountains In Asia For A Great Scenic Run 
  2. 5 Established Vertical Runs In Asia Everyone Should Try 
  3. 7 Outdoor Adventures In Asia You Should Give Up Your Leave For

My STAR WARS Run 2018 Review [10km] (by SwimmingRunner)

The first Star Wars movie (episode 4: A new hope) was released in May 1977 whereas the first Star Wars run ever organized by Esprimo in Singapore was in May 2017. I didn’t watch all of the star wars episodes ever screened. In fact, I can’t vividly remember the story of all the episodes that I had watched, especially the older ones. I’m not a Star Wars fan but I liked Star Wars movies because they looked seems very futuristic plus they are “action packed” . This year’s star wars run was the 2nd run ever organised in Singapore. There were 4 categories to choose from: 5.4km light/dark side and 10km light/dark side. There were also categories for kids such as the 540m young Jedi kids dash. I chose the 10km light side category. I felt that the race fee was super expensive even with loyalty rate, the race fee amounts to $70 SGD for the 10km category. Last year I took part in the Star Wars run 10km category and paid even more ? !

Until I collected my race pack, I realised that the flag off time was at 5pm. I felt that it was too early as the sun at this point of time will be hot.

I had a half day work on race day. My work ends at 12pm. I took nap after work and ended up reaching the race village at 5:20pm. Bag deposit had no queue, immediately deposited my bag and proceeded to run. The weather wasn’t good. There were little cloud overcast in the sky such that all the infrared rays, visible light, and ultraviolet rays from the sun combined to BBQ all the 10km runners ?. This time round, I paced myself slower than I would normally run a 10k because I don’t want to end up with a headache, because of the weather, and because it’s a themed run. So I tell myself to relax and run!

All hydration points serves both plain water and coconut water. The plain water wasn’t even chilled but the coconut water was icy cold. Hydration points were also evenly spaced.

The 10 km route starts from F1 pit building, through Nicoll Highway, Garden by the Bay and the Marina Barrage.

The only bottleneck I experienced during the race was somewhere at the 4.5km point where the path was the narrowest making it difficult to overtake other slower runners. At the halfway point, I saw the young Jedi runners assembled at the start pen while running pass F1 pit building. Further down the route, I was greeted with ramps installed on the stairs for the runners but we need to climb down the stairs later.

The crowd increased as I ran further. I was running into the lane for the returning runners most of the time while running from Gardens by the bay to the finish line as it was too crowded. This time round, I tried running slower in the beginning than at the end (negative split) and ended up finishing in 1 hour 10 minutes time.

After finishing the race, I took some drinks and yogurt at the Marigold tentage.

I finished the race at 6:30pm, but the “Star Wars: The Last Jedi” movie screening starts at 8:50pm. I decided to watch the movie because it was my first time watching it. So, I explored the race village and took dinner at Millennium walk while waiting for movie screening

The movie was long, I stayed back to watch until it ended. Bu the time I arrived home, it was passed midnight.

5 Must Do Races In Indonesia For Any Trail Lover

Indonesia is a great gem. The sights and views are absolutely stunning and magnificent. Indonesia just isn’t given enough credit for such wonderful Instagram-worthy views. The ultra-races here are absolutely world-class and do not fall short of any other races in Europe or America. In terms of views, challenge and adventure, Indonesia have got it all!

#1 Gede Pangrango Ultra Marathon

Photo Credits: Gede Pangrango Ultra

If you’re looking for a tough challenge, take on the GP100. The 100 km route has a crazy elevation gain of 10,000m. To put things into perspective, UTMB has a cumulative elevation gain of 10,000 meters over the 171 km route. This demonstrates how challenging this ultramarathon is. To finish is an honor in itself.

#2 Rinjani Ultra Marathon

Photo Credits: Asia Trail Master

Arguably one of the toughest ultras in Indonesia that offer unparalleled views. Rinjani has one of the lowest finisher rates. In 2016, the 100 km had only 1 finisher. In 2017 there were 4 finishers and this year there were 27 finishers. Everyone came, everyone saw but not many conquered. Rinjani stands high at 3,726m above sea level, and with that kind of elevation, it is no wonder it is a tough mountain to tame.

#3 Bromo Tengger Semeru Ultra

Photo Credits: Phinemo

Bromo is well known for its beauty. It brings you through many different epic landscapes – from a magnificent lake to a graceful volcano to an epic dessert. It’s really no wonder past participants keep coming back. It’s one of those places that’s so different and so beautiful. The race is nothing short of amazing – be ready to be impressed!

#4 Ijen Trail Running

Photo Credits: Ijen Volcano Tour

Run with stunning views of the Ijen crater with the largest acid lake in the world. The glow of its blue-electric fire is what draws runners to the Ijen Trail run. The entire volcanic atmosphere is mesmerizing and you will realize how something so deadly can be so beautiful. When the sun rises and illuminates the lake, you will be in awe.

#5 Mesastilla Peaks Challenge

Photo Credits: Liv Magazine

The race displays the beautiful Javanese scenery but presents a great challenge to all runners. The race forces you to conquer 5 peaks in Java – Mt. Andong 1726m, Mt. Merbabu 3145, Mt. Merapi 2930, Mt. Telomoyo 1894m and Mt. Gilipetung 1400m. This brings the term extreme to a whole new level.

Cover Photo Credits: Gede Pangrango Ultra

Read More:

  1. 4 World Class Sports Resorts In The World 
  2. Hiking In Malaysia – 5 Mountains To Conquer
  3. 6 Cool Staircases To Climb Around The World 

Luis Alberto Hernando Wins World Trail Championship – AGAIN!

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Luis Alberto Hernando from Spain has done it once again. He is once again crowned Champion at the World Trail Championships. This will be his 3rd successive Championship title. In the women’s race, Ragna Debats from the Netherlands took the crown. This year, the race was held in the foothills of the Iberian System and Catalan Coastal range in the North of Valencia. The race took athletes on an epic adventure with some 4900m elevation gain over the course of 88.1 km.

Luis Alberto Hernando took the lead only in the later stages of the race. Zach Miller of the USA led for the most part of the race. At halfway point, Miller had a minute lead over Tom Evans of Britain. Luis Alberto Hernando was back in 4th place. At the 50 km point, Hernando had moved up to 2nd place. However, Miller still had a 3-minute lead. With 23 kilometers left, Hernando cruised pass Miller and never looked back. He crossed the line in 8:38:35, a whole 8 minutes ahead of 2nd place Cristofer Clemente.

Photo Credits: irunfar 

In the women’s race, Ragna Debats stopped the French from winning once again. Adeline Roche, defending champion was out front for the first 20 km. After that, Ragna and Adeline took turns to lead the race. At halfway point, Ragna took the lead and opened up a 16-minute lead to take the title at 9:55:00.

Luis Alberto Hernando is a legend. He may not be as big as Kilian Jornet, but do know that he has beaten Jornet at the shorter trail races. Three times world champion – you can’t argue with that! He truly is one of the World’s greatest trail runners.

Cover Photo Credits: IAAF 

4 Hip Flexor Stretches Every Runner Should Know And Practise

Hips don’t lie – your hips play a huge role in fluid running. However, the hips remain the weak link in many runners. We, runners, tend to think we need strong legs. We focus on strengthening our quads and hamstrings, but we often neglect our hips and glutes. The repetitive use of these weak muscles causes them to become really tight. Tight hip flexors can cause further overuse injuries such as ITB syndrome and runner knee problems. This is why it is important to always stretch out our hip flexors. Here are 4 hip flexor stretches every runner should do.

#1 The Pigeon

Photo Credits: Daily Burn

The pigeon is a yoga pose that stretches your hip flexors and hip rotators known as the king of hip openers. It really helps relieve tension in your hips, one hip at a time. Remember to open up both hips. You can lean forward and bring your torso towards the mat to feel a more intense stretch.

#2 Figure 4 Stretch

Photo Credits: Steady Strength 

The figure 4 stretch targets your hip flexors and glutes. The stretch can be done lying on your back and resembles a number 4. Bend your left knee place your right ankle on your left knee. Pull your bent left knee towards your torso. You should feel a nice stretch in your hips and glute area.

Stretch further at a retreat

#3 The Frog

Photo Credits: e-hydrate

This stretch may seem uncomfortable initially. Slowly ease yourself into this stretch that also helps open up your hips. Get on all fours and bring your elbows to the ground. Walk your knees out as far as you can from each other and feel the stretch.

#4 The Butterfly

Photo Credits: e-hydrate

We are all probably very familiar with the butterfly stretch, probably a pose that we all know since kids. Pull the soles of your feet together and pull them towards your body. Try and press your knees towards the ground whilst in this position. This pose may also feel uncomfortable initially, however, take deep breaths and slowly ease into this pose.

Read More:

  1. 5 Warmup Stretches For Runners
  2. 10 Tips To Avoid A Side Stitch
  3. 4 Favourite Speed Workouts Of An Elite Runner

5 Established Vertical Marathons in Asia Everyone Should Try

Vertical runs are becoming increasingly popular these days. It has kicked off this new addition to running up skyscrapers. It is really cool to run up some of the World’s tallest buildings. Here are 5 established vertical marathons in Asia that you should not miss. You have the opportunity to run up some of the World’s greatest buildings, and the view from the top is extraordinary.

#1 Lotte World Tower International Sky Run, Korea

Photo Credits: Vertical World Circuit

The Lotte World Tower stands tall at 550 meters in height in Seoul. This is the tallest building in South Korea and what an honor it would be to run to the top! Imagine running almost half a kilometer upwards to the sky. The race consists of 123 floors and 2,917 steps. The records to beat are both set by Australians – Mark Bourne in 15’44” and Suzy Walsham in 18’47”. The race is happening next on the 13th May 2018!

#2 Taipei 101 Run Up, Taiwan

Photo Credits: Tripsavvy

Taipei 101 is a landmark skyscraper in Xinyi District, Taiwan. This building was initially classified as the World’s tallest building in 2004 till the Burj Khalifa was completed and took over the title in 2010. It is now the 10th tallest building in the world at 504 meters. The race brings you up 91 floors and the time to beat is 10’29″32 for the male and 12’38″85 for the female.  The race last took place on 5th May 2018.

#3 KL International Towerthon, Malaysia

Photo Credits: The Star

Closer to home, we have the KL International Towerthon that takes place annually at the KL Tower. Save your dates for the 29th July 2018! You start with an 800 meter run to the entrance of the stairs and race 2048 steps all the way to the top of the towers and be rewarded by 360-degree views of the city of Kuala Lumpur.

#4 China World Summit Wing Hotel Vertical Run, China

Photo Credits: This Is Beijing

The 330-meter tall skyscraper is a test of endurance. The 82-story tower has 2,041 steps and is the tallest building in Beijing. This year, the race will be held on the 25th August 2018. The time to beat is by Piotr Lobodzinski – Poland, 9’47” and by Suzy Walsham 11’46”. 

#5 Race Hong Kong To ICC, Hong Kong

Photo Credits: South China Morning Post

The International Commerce Centre in Hong Kong stands at 484 meters in height. Run up 82 floors, 2,120 steps to reach the top of ICC, happening next on the 2nd December 2018. The city views of Hong Kong from way up there is rewarding. The time to beat is the timings of Darren Wilson (AUS): 11’52” and once again, Suzy Walsham (AUS): 13’47”.

Cover Photo Credits: China Daily

Read More:

  1. 4 World Class Sports Resorts In The World 
  2. 6 Cool staircases To Climb Around The World 
  3. 4 Most Anticipated Trail Races Across Asia Pacific 

Seven Steps to Improve Your Life through Morning Running

If you don’t consider yourself a morning person, it’s about time for you to become one. Even if it’s just for the sole purpose of developing the habit of morning runs. They have become insanely popular to go running in the morning, so you might want to keep up with the trend and improve your health!

For example, not only can a simple morning run help you lose weight, but it also makes you happier and more productive throughout the day. It is a great energy booster!

Another great advantage of a morning run is that it improves the quality of sleep. A study conducted by a Stanford University School of Medicine has investigated a group of people with sleeping problems, who were able to fix them by going on a simple morning run.

If all these facts have convinced you to wake up as early as you can and enjoy your morning while running in the park, we’ve got 7 highly effective steps for you to follow to improve your life through morning running.

Sounds interesting? Let’s get started, then!

Step #1: Consider going to sleep earlier

Our brain has a certain pattern of sleep (you can calculate your own ones using Sleep Cycle alarm clock for Android and iOS). It goes through specific cycles of a deeper and lighter sleep, and to make you feel more refreshed, none of these cycles should be interrupted.

If you need to get up at 6 or at 7 am, the optimal time to go to sleep is about 9 or 10 pm. But if you want to go running, you should also consider this activity when calculating your sleeping time. Ideally, running routine should take you at least 30 minutes if you’re a beginner, and can be extended to 1-1,5 hours if you’re morning run guru.

But you don’t want to oversleep as well. So when calculating your sleeping time, remember that it should take at least 7 hours of a nice, healthy sleep.

Step #2: Prepare your running clothes beforehand

It might be very discouraging when you find that you have nothing to wear to go running in the morning. As soon as you see that you have no appropriate clothes for this, you will definitely bail on the whole thing.

So go through your wardrobe before going to sleep to make sure that you have a necessary outfit for running the next morning. You might also want to check the weather to avoid any unpleasant surprises. Preparing your clothes beforehand will help you become more disciplined and organized, and also make your mornings more enjoyable.

Step #3: Put the alarm clock as far from your bed as possible

Are you guilty of constantly hitting that snooze button every morning? Snoozing gives you those desirable several minutes of sleep in the morning. But you know what they say: you snooze, you lose.

Hitting a snooze button is what we want to do next thing we wake up, but it can actually make you more tired, as your sleep cycles get interrupted, and thus the quality of sleep suffers greatly.

So if you want to go running in the morning, but are in doubt whether you’ll be able to not fall into the trap of hitting the snooze button, put the alarm clock as far from your bed as you can. It will force you to get up and take a few steps, which in its turn will help you wake up faster.

Step #4: Follow the routine

To make the next day more productive, plan everything the night before. And include your morning run in your daily plan. This way you’ll be more consistent with the exercise.

“On a staff training we were told that the best way to plan your day is to include every step you’re about to make,” says Meghan Walter, a developer at Prowritingpartner. So if the first thing you want to do in the morning is to go running, and you keep up with it, you will likely be able to complete all the tasks in your daily plan.

Step #5: Ask someone to run with you

Find yourself a running buddy to help you keep up with your exercise routine. It can either be your spouse, a relative, or even a parent or a child. It’s a nice way to hold yourself accountable for sticking to your routine and is also a perfect way to spend your morning.

You can also check out running groups available in your area. This way you’ll also be able to find new interesting acquaintances.

Step #6: Eat something

There’s a myth that you shouldn’t eat anything before a morning run. But the thing is that blood sugars are low after sleep, and there’s nothing in our body to help us survive the workout.

So you should definitely eat something before a morning run. But keep it simple: a banana, a sugar-free energy bar or a small bowl of porridge will give you a great start on your exercise.

Step 7: Hydrate yourself

It is normal to be dehydrated after sleep. And the best way to wake your body up is to drink some water. It will help your digestion and also is a great motivation to start your morning healthy. Even in the days when you don’t go for a run, this habit will keep you healthy and strong.

Ready to start?

Morning run is a perfect routine to embark on if you want to improve your lifestyle. Follow these steps to enjoy your mornings, make your exercising routine more effective and your life more productive!

 

Guest post by: Lucy Benton is a writing coach, an editor who finds her passion in expressing own thoughts as a blogger, and currently works at www.assignmenthelper.com.au. She is constantly looking for the ways to improve her skills and expertise. If you’re interested in working with Lucy, you can find her on Twitter.

Galen Rupp Bounces Back From Boston Marathon To Win Prague Marathon

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We were all looking forward to see what Galen Rupp could do at the Boston Marathon 2018. His marathon debut was a win at the Marathon Trials. His 2nd Marathon was a Bronze Medal at the Rio Olympics. His 3rd Marathon was a second place at the Boston Marathon 2017. And his 4th Marathon was a win at the Chicago Marathon. Unfortunately, a bout of dreadful weather – icy cold strong headwinds and temperates just above freezing hit the Boston Marathon 2018. Symptoms of hypothermia and asthma forced Galen to drop out of the race.

Photo Credits: IAAF

According to Galen, he was on the top of his game. He had more miles in his leg than he had ever had. He had been nailing his speed workouts. He truly believed and had great confidence that he had a new personal best in him.

Boston Marathon did not work out for him. But Prague Marathon did. Rupp and Sisay Lemma of Ethiopia were matching each other stride for stride. Although Sisay had the better personal best of 2 hours 4 minutes versus Rupp’s 2 hours 9 minutes, Rupp wasn’t going to go down without a fight.

It was with 4 kilometers to go that Rupp broke away to take the win and put a 57 seconds gap between him and 2nd place Lemma. He took 3 minutes off his personal best, clocking in a 2:06:07. His previous personal best was 2:09:20 in the Chicago Marathon 2017. It was such a great win with such an impressive timing.

Photo Credits: Dyestat

This win makes Galen Rupp the second fastest marathoner in American History behind Khalid Khannouchi, who holds the American record of 2:05:38 set way back in London 2002.

Galen Rupp will run another major marathon in the second half of the year. It will be interesting to see whether he will defend his crown at the Chicago Marathon or take on the New York City Marathon.

It seems like it will only be a matter of time before Galen Rupp breaks the American Marathon Record.

Cover Photo Credits: IAAF

How This Journey Begun…

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I am known as Sudin and this post is the 1st entry indicating how I met and clicked with a guy, Hashim and end up forming a brotherhood-bonding which so-called known as “Twin Refugees”.  And we “pacak” (Hashim’s term of running) together whenever we can.  Really important for me to indicate this as this is the opening plot of this journey.  Even in movies, you need to know the character to follow the story.

It all begins after 20 years of being a typical potato couch.  I was an athlete last time during my school and varsity years until I got my degree and started my career in a private sector.  Being able to secure a position in the multinational organization really boost up my vision in climbing corporate ladder as high as possible.  And yes, once you targeted  high to the sky, you need to works twice as hard to reach there which sacrificed many things; in my case healthy lifestyle.  Daily, I started my work very early morning and most of the time I’m surely will scan out at night.  Weekends?  Mostly, I just hang out doing nothing since I work like hell during the weekdays.  So, it was self-proclaimed award by taking a “me time” to rest I guessed.  And this pathetic same routine lifestyles (robot-mode) remained for almost 20 years resulting my weight of 90kg (before was 68kg) and waist of 35″ (before was 30″-31″).

Last year by spontaneous, I was approached by a stranger at my workplace.  He’s named as Hashim and seems to be very friendly in person.  He started telling me his story which puzzled me a lot as I am very well-known as an introvert and not socially approachable but of course introvert tends to be a very good listener (this is a fact).  Yet, I felt cozy and comfortable with him as if we known each other for a long time.  I put it as a great deal of life.  He told me his previous years where he was also a duathlon sportsman (cycling and running) and went through his up and down moments and worst of gaining up to 90kg which causing him breathing problem due to the loss of his neck (once you gained weight you tend to loss your neck) besides limitation of movements.  He even showed me his picture during his “dark period”.  Very funny yet amazed (hahaha).  As his story ended (at least at that session), he didn’t even bother to promote any supplement products but more into approaching me to run.  I usually ignore such calling yet his pureness and sincerity attract me in all ways to give it a consideration.

I started this joyous activity by googling the websites of running to see videos and articles related to it and spent 2 weeks to learn on the theory of best running tips for beginners.  Many might question why bother to learn in theory? Just run lah!  But the fact is, running is not as simple as that.  You need to have the basic knowledge in order to sustain it for long run.  When you are reaching 40s, you should never assume that your body is as fit as when you’re kid.  Your recovery might takes longer period if you over-stressed yourself.  You need to know how to start at least by setting an appropriate goals of distance and speed.  From there only you could plan your techniques based on breathing, postures, attires etc. as each runner is unique.  Believe me, many newbies I talked with stop halfway after their 1st run due to sore muscles after their run.  Which is for me a total loss.

I myself faced the soreness and it wasn’t pleasing at all after my 1st run, about 7km non-stop.  What to expect, after your muscles been put to sleep for 20 years and suddenly forced to work?  Definitely the post run affect will be there.  Literally, I was walking like a robot.  And I have to admit, half of myself screaming from inside asking me to stop this running activity and enjoy life in other ways while the other half is pushing me to keep on going.  I am normally a pusher which never give up but in this case, what should I do?

This is where my brother aka twin, Hashim came into the picture at a perfect timing.  He is not a professional trainer nor professional athlete.  He is just a regular guy like me but started his running few years before me.  He encouraged me to keep on running slowly regardless the pain which could not be described in words.  He told me to keep on running but maybe low down the pace and reduce the distance.  Until my nerves and muscles build up, then only increase the bar step by step.  But never stop no matter what.  It was a valid advise though as many blogs also mentioned the same.  Only that, once the advise received from him in-person, the impact is more meaningful.

Cooling down after 1 of our night run session.  Hashim in his Goku t-shirt and I’m in my Penang Run t-shirt

Those who’re having the intention of start running, you may need to do some background research on the running tips on the internet (fast and free).  Best tip which I could recommend to all is to find someone as a partner (family members, friends or strangers).  Having someone by your side would really helps in ensuring you to sustain it because running requires commitment but it is worth it in many ways.  Also, you will feel the fun out of it if compared to solo running.  You do not need to have a huge group because it will be difficult to set your running plan as each might have their own commitments.  So, our magic number is two-ween (2 = twin) and not more than this.  Easier to managed and more flexibility as not many heads to decide.  Yes, once a while if there is another bigger group assembled, we just join in as well.

Before this intro chapter ends, we proudly accomplished the Courage 21km virtual run in 3 running sessions last week.  Why 3 sessions and not 1 session directly?  Because we run at our own pleasure and this is part of building confidence in entering a 21km marathon in future and even more.  We have to say, we do like the concept of this virtual run as it is so flexible as we could plan our own session of distance and pace (as no cut off date) and just record the distance of each session.  After the accumulative sessions meet the required distance which in this case the 21km, finishing t-shirt and medals awaits without prejudice.  Some people may cheat in getting these but as a true runner, integrity is the most important thing to ensure that you sustain with it.  It is not about the medal but it is more to your personal/team achievement.

Courage Virtual Run 21km Finisher Accomplished!

Next chapter, our 1st official event.

My Income Eco Run 2018 Review [21.1km] (by SwimmingRunner)

This year’s NTUC Income Eco Run aims to cut down waste from the manufacturing of texties for clothes, metals for medals by introducing the “zero waste” option during registration. Discount of race fees were given for zero waste runners. Producing absolutely no waste or zero waste is impossible though. We humans will inevitably produce waste even by breathing out CO2 (carbon dioxide) ?. The organiser even encouraged runners to bring their own water bottles to run (which I did). For this race, there were 3 adult categories offered: 5km, 10km, and 21.1km. In addition to 1.2km and 0.8km categories for kids. I chose the 21.1km half-marathon category even though I had a previous 2xu half-marathon just 3 weeks before this race. I felt that the race fees was really cheap. I paid 42 SGD under early bird and income policyholder rate in addition to a 7 SGD shuttle bus ticket which was the cheapest run I ever ran and it’s worth it.

Race entry pack collection (REPC).

Upon arrival to the REPC, I collected my race pack. Waiting time was fast and queues were short. There were booths that sells products related to running and other merchandise. Even NTUC Income sells their insurance policies there. There were recycling bins provided by Tzu Chi foundation during race pack collection as well as in the race village. Runners can recycle stuffs like plastics, paper, and aluminum cans. There were names printed on a structure that reads “ECO RUN”.

Found my name

Before the race

I woke up at 2:30am on race day to board the shuttle bus that was scheduled to arrive at 3:35am. It’s a 10 minutes walk to the bus pickup point. Arrived the race village at around 4:20am. The process of bag deposit was fast and the queue was short. After I deposited my bag, the queue became increasingly longer.

I’m in the 2nd wave.

During the run

I was flagged off in the 2nd wave. Shortly after flag off, I met some runners from running department. So they said that if you meet up with the 2:45 pacers, you will aim for 2 hours 30 minutes timing, so follow us. After running for 7km, I met the 2:45 pacers while running pass stadium MRT station. Then I heard a song titled “you raise me up” playing from one of the pacer’s speakers. After the song ended, I overtook them, still having a 2 hour 30 minutes finish goal in mind. This time round I ran with my water bottle. So I skipped some hydration points along the way as I brought water bottle to drink at any point of the way.

Something unexpected happened. After running for 14.5km, I vomited 3 times ?. I puked out everything I drank including the energy gels?. There was a man who attended to me and offered to walk me to the nearest medical point but I declined. So I said I would take my time to finish the race. He replied and asked me to take it slow. I don’t want to make this my first DNF (did not finish), I’m still determined to finish. Besides, I have my water bottle filled with 100 plus with me. After running for 18km, I felt like I was running on empty, like a battery that lacks electrolyte/juice and still running towards zero voltage ?. My legs began to cramp badly. Maybe it was me who didn’t drink more 100 plus than I ought to for the fear of vomiting some more. So my legs began to hurt with painful cramps?, but stamina still ok, not completely breathless. Then I saw a runner with text printed on the back stating, “Jesus loves you, run to Him” which meant to be encouragement for me to preserve. After running for 19km, the 2:45 pacers oveovertook me. From there, I walked all the way to the finish line because my leg could no longer run.

Me reaching the finish line and looking away from camera ?.

After the race

I’m glad ?to be able to finish this race but also disappointed ? at the same ttime because I felt that I didn’t finish the race strong. My legs were cramping very badly that I had so much difficulty to relieve the cramp. It took me more than 30 minutes of random standing, squatting, and stretching just to relieve the cramp. I experienced random muscle spasms in my legs, it was so terrible that I began to worry. Thank God my legs recovered in a few days. I was amazed that I finished in 2 hours and 36 minutes despite of all the difficulties I had faced. I wished how I could finish this race stronger, but this race had passed already. I hope I would be able to finish strong in future half-marathon races without injuries.

The race results are out

Even running a half-marathon could prove to be very challenging. Congratulations to all runners who finished the half-marathon!

4 World Class Sports Resorts In The World

Looking for a 5-star getaway that still allows you to pamper yourself yet still focus on your sport? Here are 4 fabulous resorts that you will absolutely love. The next time you want to go on a sports retreat – check yourself in one of these resorts. These are great places to escape the daily grind, yet keep your beloved sport close to your heart.

#1 Thanyapura Hotel, Phuket, Thailand

Photo Credits: Thanyapura

Situated on the beautiful tropical island of Phuket, this resort is a perfect escapade for all sports enthusiasts. It is the ultimate sports playground that has state of the art sports facilities. It caters to all sports disciplines – from triathlon to track and field, to yoga, to just general fitness. They have a running track, tennis courts, an Olympic-sized swimming pool, a 25m pool and a world class gym. Even the menu served at the resort restaurant is performance and recovery focused. It’s a true sports haven.

#2 Playitas Resort, Canary Island, Spain

Photo Credits: Jet2holiday

Situated on the Canary Islands, this is one of the biggest training hubs in Europe. In fact, the Swedish Olympic team based themselves here. The resort has great infrastructure against a stunning volcanic scenery. There are many running routes, including trail running routes just minutes walk away from the resort. It’s a place for you to free your mind and undoubtedly an ideal holiday getaway for active vacationers, sportsmen, and sportswomen.

#3 Yaya Village, Ethiopia

Photo Credits: Yaya Village

This high altitude training camp was built by Canadian cross-country champion, Joseph Kibur, along with double Olympic gold medallist Haile Gebrselassie. The village is situated 2,700 meters above sea level and the climate is most suited for long running distance training. It provides 4-star accommodation facilities and fantastic for any runner who wishes to peak performance. Inside the facility, there is a 400m dirt track as well as a 1000m dirt track. Bekele’s all-weather 400m track is also just next door. It’s a long distance runners’ paradise.

#4 Kuortane Sports Resort, Finland

Photo Credits: Holiday Club Resorts

The Kuortane Sports Resort is best known for its outstanding Olympic training center with world-class top-notch facilities. It’s a great place for athletic development and provides a great getaway for sports-oriented people. Whether your sport is bowling, or gymnastics, or track, or ice hockey or even volleyball, this place is suited for you. Because, yes there’s an indoor ice-skating rink! Can this place get any cooler!

Read More:

  1. 6 Cool Staircases To Climb Around The World 
  2. 4 Most Anticipated Trail Races Across Asia Pacific 
  3. Top 5 Bucket List Marathons In Europe You Should Try In 2018

Review: STAR WARS Run Singapore 2018 [10 Km] (by stargazer)

“May the Force Be With You!”

The Star Wars Run, held at the F1 Pit, was a 2 day festival starting from 4th May to 5th May, whereby the 2nd day was the actual race day. This was the 2nd edition, where the 1st run last year was held at Gardens By the Bay.

I was called to the Dark side and participated in the 10 Km category. This run was supposed to be my recovery run after last Sunday’s Income Eco HM and thus, I intended to take it easy and just savour every moment of the galatic festival!

Race Pack

The race pack consisted of the usual event shirt, bib and a number of vouchers from the merchandisers. It included a mat, which I realized later that its intended purpose must had been to use and rest upon during the outdoor movie screening after the race.

Pre-Race Activities

The organizer lined up a host of activities to engage the fans and hype up the atmosphere. This was a Star Wars Event, not just another run. I reasoned that to completely experience it, you had to really in a way, took part or enjoy the various performances.

This was why once the festival village opened at 11 am, I made my way and  reached there at 1245 pm, in time to catch the march out by the Star Wars characters at 1.15 pm. This must be the only race I took effort to arrive much earlier before the flag off time!

The weather was hot and there was a drizzle, which fortunately stopped before the march out! The line up of characters, from the 501 Legion and other fans clubs, was awesome! Emperor Palpatine and Darth Vadar took the lead over both the Dark and Light forces. What a sight to behold!

The characters took to the stage and the fans were busy taking photos of them. There wasn’t much people at this time, perhaps due to the hot weather and rain, so we really had sufficient time and space taking individual photos with some of these characters when they mingled with the fans.

At 2 pm, the Dark side put up a splendid concert. It was certainly hilarious to see Darth Vadar playing the electric guitar and Palpatine drumming away! The fans were clearly entertained! Shortly, this was followed up with a Fightsaber Performance between the Dark and Light sides.

I lingered for a while more, looking at the toys and figurines on sale by the retailers, before heading to the Singapore Flyer food court to cool down with an ice kachang. Took some rest before proceed to bag deposit and warm up at 4 pm. At this time, the Kids’ Fashion Parade was going on.

The Race

I entered the pen designated for the Dark side. Both sides were barricaded from each other and it was awesome to see a clearly separated sea of reds and blues. The emcees mentioned there were much more Dark forces (3x) compared to the Light forces. Well, it appeared more runners prefer to join the Dark side as the bad guys always seemed more ‘appealing’ !

The race was flagged off at 5 pm by the characters from both sides – members from the Rebel Alliance and soldiers from the galactic Empire. Although there was no fireworks like last year’s, I would say it was still ecstatic. No one complained.

The 10 km route brought the runners past Nicoll Highway, Garden by the Bay and the Marina Barrage. I heard that the 5.4 km routes for the Light and Dark sides were different and ran in opposite directions. This is something uncommon in local races. Thumbs up to the organizer for their effort to initiate this.

The early evening sun, still hot, was beating down on the runners. Thus, I must say it was not an easy run but fortunately there were sufficient hydration points which provided runners with water and UFC coconut water.

There was a mist station at the Marina Barrage but seriously I didn’t feel any mist or cooling effect at all. Or, was it just a normal ‘space tunnel’ for runners to run through?

I managed to complete the race within my usual time and got my finisher medal and shirt. However the size was too small and I got it changed at the Information Booth. Runners were also treated to a free flow of Marigold yogurt, packet drinks and ice mountain sparkling water.

Post Race

The night was still young. Hundreds of runners stayed behind to watch the outdoor screening of The Last Jedi at 8.45 pm. It was a joy for us, both as runners and as fans, to enjoy our favourite movie together under the night sky after a well organized run.

Comments

1) Many commented that the event tee shirt was undersized. I faced this issue too and had to upgrade to ‘XL’ for my finisher shirt. I think the issue was at the shoulder width, where it is really a bit ‘tight-fitting’.

2) There was no fruits post run to replenish lost energy. The free flow of yogurt and drinks were welcoming though.

3) Personally, I felt the sound volume at the outdoor movie screening a bit low. A bit louder would have been better to boost the special effects.

Overall, it was an awesome event!

The Force was really with us on the 5th of May!