Just Run Lah! - Singapore's online running community | JustRunLah! - Part 72
 
TICKETS

3 Ways To Improve Running Cadence To Run Faster

Mel
-
0
3 Ways To Improve Running Cadence To Run Faster

Running speed is a combination of 2 factors – your stride length and frequency of strides (running cadence). To increase your speed, either one of these factors must increase.

What Is Running Cadence?

Running cadence is how many times your foot strikes the ground in a minute. Ideally, your running cadence should be at 180 – 200. To get faster, it is better to focus on increasing your running cadence instead of your stride length. This is because trying to increase your stride length can lead to overstriding issues which can lead to an unwanted injury.

A higher stride rate is also more ideal because of the force that helps propel you forward. If you spend too much time floating in the air, it decreases the amount of force pushing you forward. Your energy is spent on pushing yourself upwards, instead of propelling yourself forward which is the main goal.

Here are 3 ways you can help up your running cadence in order to help you run faster timings:-

#1 Use A Metronome

A metronome is a device that has a predetermined number of beats per minute. You can play the rhythm while running and just run to the beat. This is great because you don’t have to focus on counting your steps yourself, you just concentrate on making sure your foot strikes the ground at every beat. Some people may find a metronome tune a little monotonous. The great news is these days, there are music tunes set to a specified number of beats.

#2 Downhill Sprints

Running downhill helps your legs train for a faster turnover. Your legs tend to cycle faster during downhill portions. Look for a downhill and do 100m sprint repeats and jog back up to recover. You can do 8 – 10 sets. Bear in mind to keep a high stride rate and not increasing your stride length. Your body should also be in an upright position throughout.

#3 Fast Cadence Drills

Photo Credits: Greatist

Running drills can help you train your feet to move light and quick, which in turn helps you increase your running cadence. Examples of these running drills include – baby jogs, butt kicks, and high knees. You want to be moving as fast as you can in the 1 minute you are doing these drills. Thereafter, you can finish off with some striding drills. Strides are running at 80 – 90 percent of your maximum effort. You should run for about 80 meters, 6 – 8 sets. Allow yourself to fully recover between each set. The focus is on the turnover of your feet and form.

New World Record At IAAF World Half Marathon Championships 2018

Mel
-
0
New World Record At IAAF World Half Marathon Championships 2018

The 2018 edition of the IAAF World Half Marathon Championships took place in Valencia, Spain on a strong windy day on the 24th March. It was a strong field of competition and winner takes it all. Geoffrey Kamworor took the men’s title for Kenya whereas Gudeta Kebede took the women’s champion title for Ethiopia.

Hatrick For Kamworor

In the men’s competition, the leading pack was really big all the way till the 10th km mark. Going through the 15th km mark, the pack was still 25-men strong. Kamworor sat tight and laid low and made his move at the 15th km mark. He was ready to go for the win. He ran a remarkable 00:13:01 5-km split at the ending to take his 3rd consecutive World Half Marathon Championships Gold. He is like the Kipchoge of the half marathon distance.

New World Record

In the women’s competition, Gudeta upsets current World Record Holder for the half marathon distance in a mixed-gender race, to take the win. Jepkosgei was favorite to win with a best of 1:04:52. However, it was Gudeta that ran confidently and strong. She put in a surge at the 15th-kilometer mark which gave her a 4-second lead that kept growing larger after that. It was a sweet win for Gudeta – running a 1:06:11, shattering the Women’s Half Marathon World Record.

What a great race it was!

Cover Photo Credits: Reuters 

My ‘The Music Run’ Bangkok 2018 [5km] (by Lingderella)

Lingderella
-
0
My ‘The Music Run’ Bangkok 2018 [5km] (by Lingderella)

It’s really an awesome experience at the Bangkok Music Run! I won the Ultimate Air Asia Superfan contest at Singapore’s Music Run contest last year in 2017 so this was a free 3 days 2 nights trip for two person, with free flight tickets, accommodation and airport transfer, VIP access and of course, free race slot ?

I’ve been to Bangkok a couple of times before but this was my first time participating in a running event in Thailand! ? As Willis had to work, so I jio my mum to go with me. My mum do goes for brisk walk in the park frequently but sort of want to let her experience about the fun and atmosphere of the running events ?

We took Air Asia flight from Terminal 4 just the night before event day, it’s our first time at the new terminal, I think that it’s the grandest airport in Singapore so far. Singapore’s airport super awesome, we self check-in our baggage, self immigration clearance, though flight was delayed for an hour, but my mum and I take it as an opportunity to explore the beautiful airport. When we reachedt Bangkok’s airport I can almost faint, took us an hour queuing to clear the immigration and when we were returning Singapore, we also queued about an hour just to to check in our luggage ?

On event day, we arrived at the event site in King Rama Park at around 2pm with 4 others Superfans from Kuala Lumpur and Beijing. Bangkok was super hot! The temperature showed 34 degrees on my phone ? It was so sunny and there isn’t any clouds in the sky at all. We toured around the event site and was introduced to the DJ and emcee then we settled down in the VIP tentage, then bought some merchandise at their store (which I love the colourful socks very very much ?) We then enjoyed some sandwiches in the VIP tent age and mingled around while waiting for the run to flag off at 5.30pm for the 5km fun run category.

It was my mum’s first running event and she’s super sporting and awesome and didn’t stop during the run but only when I asked her to pose for photos! ? There’s the 5km and 10km category and we participated in the 5km category. The 10km route was the same route of 2 laps and the flag off for 10km was 4pm if I didn’t remember wrongly and it was still super hot because of the sun luckily 5km was flag off when sun was about to set. I had intended to complete the entire distance together with my mother and we did! ?

We were right in front of the start of the second wave and it was awkward for me. I feel super shy and just groove along with the music ? There should be 6 of us while the 2 other superfan from Beijing were too exhausted from their flight as they made a transfer in KL then to Bkk and somehow missed joining us at the start line

I’ve been to two of the Music Runs in Singapore previously and comparing the Music Runs, Singapore’s Music Run was a lot better in terms of route, crowd, support and the entertainment along the route. I’m definitely looking towards to the upcoming Music Run in Singapore’s Sentosa in April! This year there is a new category of 10km! ?

My Garmin showed 4.4km only though. My bad for not checking out the route, in the middle of the route there’s a split of path and to make sure I’m not going to a wrong route I tried checking out with the volunteer but the conversation was like a duck and chicken trying to communicate so I just chose what seems like the nearer path ? But it turns out that the longer route would have been a better option as in the shorter route there’s some obstacles, though its pretty easy to climb a steep slope and to run on a few tyres on sand like a mini Spartan race.

The run finished too fast although were going slow. Happy time passed too fast!
After the run we went around playing some of the interactive and virtual games in Airasia’s tentage which was super fun to play then we were trying to look for dinner but the queue for food at the food stalls was scarily long so we queued for the free Ben and Jerry’s ice cream and head back to the VIP tentage ?

I would definitely want to go Bangkok again and again the same time go for a half marathon or any fun runs, and of course go for their Mango Sticky Rice and Thai Milk Tea and do some cafes hopping ? And of course, have to visit their night markets and go to their safari zoo to feed their giraffes which I visited before about 5 years before and there was at least hundreds of them ?

Race Review: Spartan Race 2018 (Sprint) (by stargazer)

stargazer
-
2
Race Review: Spartan Race 2018 (Sprint) (by stargazer)

“You will know at the finish line”.

This is a famous quote from the Spartan Race. To me, I interpret it as the sweet (plus sandy) taste of achievement after clearing more than 20 obstacles and crossing the finish line.

There are various types of Spartan Race. The more well-known ones are Sprint (5 km), Super (13 km) and Beast (21 km). For the ‘Spartans’ who desire tougher races, they opt for the Ultra Beast, Hurricane or even Death.

In the Spartan Race, all participants are known as ‘Spartans’! Aroo!

Spartan 2018

This year, there were only 2 categories: Kid’s Dash and Sprint. It was held at the Palawan Beach, Sentosa. There wasn’t a Super category compared to last year’s event at Tampines Ave 10. Perhaps this was due to the smaller area assigned for the race at Sentosa?

The Sprint route brings you past Shangri-la Hotel, Fort Siloso and Imbiah Trails. There were 3 hydration points along the race: at the Vertical Cargo, Bucket Brigade and near Finishing Point. There were 23 obstacles to clear.

The race fees for the Spartan race weren’t cheap if you compare with the  running/cycling events. This year’s race fees also appear to be slightly higher than last year’s. But you may justify this by considering the costs and logistics involved in setting up the obstacles. Also, the thrill and camaraderie you will experience with your friends or fellow participants, are something unique in Spartan Race. Aroo!

Why I participated

I had intended to take part in Super since last year I went through the Sprint. But this year there wasn’t any Super. Still, I signed up to accompany my ‘spartan buddy’ to relive the camaraderie experience (Aroo!) at the new site, Sentosa. I had never before run at Sentosa even for running events.

Preparation for the Race

Spartan race is not our usual running race. This race requires spartans to run, walk, crawl, climb and roll. Many of the obstacles require strength, core endurance and courage (yes) to clear.

I am not a gym person, but I enjoy my weekly statics training in a 3.5 km run to build up core strength. My advice for first timers to the race is get yourself prepared. Train for at least 3 months (some people told me 6 mths). Being better prepared and at better fitness level gives you more confidence to clear the obstacles, help your friends and more importantly, reduce the risk of getting injured.

Race Day

Last year, participants collected their race pack at Velocity, Novena Square. This year, we collected our headband (bib) and time chip on the actual day. I collected mine at around 8 am. The process was relatively smooth, though I read some negative feedback post race, where some spartans claimed the whole process was messy, registration was not found etc.

There wasn’t any event shirt, so participants came in their own attires, some in OSIM Sundown, SCSM etc. I chose to wear back my past spartan shirt.

My friend and I belonged to the 9.30 am heat. All spartans were in high spirits and full of anticipation, shouting ‘Aroo!Aroo!Aroo!’ when the announcer asked what was our profession.

Note: I had tagged the obstacles pictures in accordance to the obstacles guide above. In reality, I think the actual obstacles from #18 to #21 are not in sequence according to the guide.

Obstacle #1 to #7 were done on the Palawan Beach. The obstacle that posed a challenge to many of us is the ‘Rope Climb (#6)’ I can only muster a third of the climb up, before giving up and had to do burpees as punishment.

Obs #2: Vertical Cargo

The 2nd leg of the run brought us to Fort Siloso. Spartans had to climb 11 storey up the Siloso Skywalk. It wasn’t an easy climb after going through some earlier obstacles, but we were treated to a scenic view of Singapore and Sentosa. We could literally view the spartan race happening right below. Some of us stopped to take a breather and photos with each other.

Once we descended from the Skywalk, we had to challenge obstacles #8 to #15. This was the stretch I personally enjoyed most, as we faced the more well known spartan obstacles and encouraged each other, total strangers, when the going got tough.

Obs #8: Bucket Brigade

Obs #11: 7 Feet Wall

There were 3 walls to clear – 5, 6 and 7 feet. I had hoped to clear the 8 feet wall, but Sprint does not have. Only the Super and beyond have this privilege.

Obs #14: Spear Throw

Spear throw was one obstacle many did not succeed in hitting the target and had to do burpees as punishment. Well, lets do it together! Aroo!

Obs #15: Sandbag Carry

The sandbag carry was the last obstacle before we proceed to the Imbiah Trail. A walk up the flights of steps, into the short nature trail before emerging and heading back to the finishing point at Palawan Beach.

After the 3rd hydration stop, we had to challenge the rest of the obstacles # 16 to #23.

Obs #16 – Dunk Wall (time to get wet!)

Obs #17 – A Frame Cargo

Obs #18 – Barbwire Crawl

Obs #21 – Multi Rig

After clearing the last obstacle – #23 Hercules Hoist, Spartans were given the finisher medal, finisher shirt and plenish sports water.

 

Post Race Comments

1) Race Pack Collection – Do it earlier prior race day, just like previous years. Issue the time chip together with the headband, just like in other run events. This will prevent the registration frustrations some encountered during this year’s race.

2) Event Shirt – For the high fees we are paying, most if not all, are expecting an event shirt. It would awesome all spartans wearing the same shirt on race day.

3) Finisher Shirt – It was given to finishers on a first-come-first-serve basis. So those in the later heats, myself included, did not manage to get the correct size we want. So for next year’s race, either cater in tons more, or during event registration participants can clearly state the sizes they want.

4) Spartan Super – I do not know the reason for choosing Sentosa, but this may be the reason why there is no Super category. For those of us who had been through Sprint, we want to try Super locally.

5) Race Location – Personally, I prefer the Tampines site, as the race really took us through forest trails. The open field area was big and can hold majority of the obstacles. The event itself, that time, was like a mini carnival. I even remember some participants commented the race route was tough, just like what they experienced in other countries.

6) Fire Jump – This year there wasn’t any fire jump probably due to space constraint. This is one of the signature of Spartan Race. Without jumping over the fire or smothering ash at finisher line seems something is really missing.

7) Volunteers – Some of us feel there were insufficient volunteers, medical and photographers (well, we may be wrong…)

Despite all these feedback, I must say I still like the Spartan Race. I enjoy the teamwork and camaraderie. Few other races come close to giving these experiences to participants.

Aroo! Aroo! Aroo!

Do You Know The Man Behind DC Rainmaker Gear?

Mel
-
1
Do You Know The Man Behind DC Rainmaker Gear?

The man behind DC Rainmaker Gear has no formal journalism training but has the power to make or break your next running watch. He has built such a massive gear review empire with millions of audience with his detailed trustworthy reviews. If he says do not buy this watch, you can rest assure his readers and fans would not buy your watch. He is really one of the most influential people in the running world.

Meet The Man – Ray Maker

Ray was bright. As a kid, he was very interested in figuring out how things worked. At the tender age of 15, he had already written a code and sold it to KIRO-TV. At the age of 17, he passed the test to become a Microsoft Certified Professional. Upon graduation, he asked his parents if he could skip college and join the workforce. His parents said sure if he could find a job that pays him $100,000 annually. Ray Maker received 50 such offers.

The Beginning

Ray Maker started working in Microsoft as a solution architect. In 2006, he realized he was over 50 pounds overweight. He decided that it was time to do something about it – he joined his very first endurance event, the Marine Corps Marathon in Arlington, Virginia. He completed the marathon with a timing of 4 hours and 24 minutes. 10 months later, he conquered the Ironman 70.3. He started his blog as a documentation of how he had turned his life around.

His inner geek then started to show in his blog posts. His review of the Forerunner 305 was a hit. It was so detailed and went viral. His post had so many hits he topped all the other 305 reviews on google. People were interested in his work.

Photo Credits: DC Rainmaker

His posts were different. They were long – with photo after photo and consisting of thousands of words.  He completely ignores website-performance apps such as Google Analytics that tell him that if his articles were shorter, or contained more keywords or catchphrases, he’d likely have more readers. He didn’t care. He was doing things his way, and getting a ton of hits and reads.

His Philosophy

Ray Maker believes that if a big technology company is making a piece of crap, he needs to call them out on it. This will help people save some money. He always returns any piece of equipment sent to him for a review, always. However, if that piece of equipment is a great one, upon returning, he purchases the very same product at full price. He never receives any paid travels from the manufacturers that he covers either. This is also the reason why he never hesitates to write a bad review. He just tells the truth.

Now, DC Rainmaker is his job. He has not commented on how much revenues he makes, but he says his lifestyle and expenses has not changed substantially since his days at Microsoft.

Source: Outside Online 

Cover Photo Credits: Julie Glassberg

Interview With A New Mom of 10-Months-Old Qualified For Boston Marathon

Team JustRunLah!
-
0
Interview With A New Mom of 10-Months-Old Qualified For Boston Marathon

“Nothing Is Impossible.”

Being a new mom doesn’t stop her from pursuing what she loves to do, Yvonne Siew (@yvonne_siew) completed her first marathon at Nagoya Women Marathon 2018 (NWM) after giving birth a baby girl. A bonus added, her finished timing (3:33:46) also hit the Boston Marathon qualifying time at her age group. In fact, it was her second time to be qualified for Boston. In which, she did 3:26:47 in the Gold Coast Airport Marathon 2016 before she was expecting and she did it again after resting for one and the half year. Read on to find out her race experience at NWM and how she copes in between running and taking care of her 10-months-old baby girl. 

JustRunLah!: What draws you to Marathons?

Yv: I enjoy the process of running a marathon: Set a goal, train hard and achieve it. This is what makes the dull, repetitive life become different and make it more meaningful.

JustRunLah!: One weird running habit you have that most people don’t know about.

Yv: I’m not sure if this is weird, but I must eat an adequate amount of food before a race. For example, a plate of fried rice or two sandwiches or a few cakes and pastries. I cannot push hard with an empty stomach.

JustRunLah!: What attracted you to Nagoya Women Marathon (NWM)?

Yv: The famous and beautiful Tiffany Necklace! This had been one of my goals ever since I read up about NWM. Another thing that attracted me to NWM is the Japan race atmosphere. I took part in Tokyo Marathon 2016 and it was an unforgettable experience. The spectators cheer for every runners along the course and it’s really fun to run with the happy Japanese runners in various costumes.

JustRunLah!: What was the hardest part of the race?

Yv: In overall, it was a pleasant experience for me. If I have to say one, then that will be the cold weather. The temperature on the race day was about 5 degree and even after I crossed the 30km mark, it’s still chilly and windy.

JustRunLah!: What was the best part?

Yv: The event is well-organised. From the race registration to the race pack collection and to the race day experience, everything is smooth. Their support crews at the water / aid station are really amazing. Before the runners passed by the water point, they already standby holding two cups of water, stretched their hands out as much as they could to serve the runners.

JustRunLah!: How many hours do you train a week?

Yv: Being a working mom, I cannot afford the time to train as much as I was last time. Now I try to allocate 45 minutes to 1 hour everyday to do my workout.

JustRunLah!: Any cross-training?

Yv: I do not swim or cycle. But I like to do weight training in the gym and sometimes HIIT at home if the day is busy.

JustRunLah!: What do you eat before you race?

Yv: One day before the race, I get any bread or pastries that come to my mind. If I am at the overseas race, then I get the local snacks.

JustRunLah!: Favourite recovery meal?

Yv: People that have been following me on my Insta Story know that I LOVE soya milk! On the daily basis, I like to have a fruits oatmeal bowl and eggs after a workout.

JustRunLah!: Who inspires you?

Yv: To Every runners that I met or I haven’t met has a story, a background and a life that inspires me. My husband, Henry is one of them. He is a true run addict that nothing (and nobody) can stop him from running. His strong will and determination makes me to reflect on myself. So they inspire me to pick up running again after giving birth.

Like other new parents, I was feeling lost too. I gave up my interest; I gave away my running gears and shoes and I thought that keeping fit in my current situation is impossible. Then one day I realised that my baby girl, Amber shouldn’t be my excuse. She is my motivation! I need to be healthy and strong so I can be there at her every milestone. Running and engaging an active lifestyle has impacted my life greatly in a positive way, I want to show her excelling in running is a way for me to excel in other parts of life too.

JustRunLah!: One advice for aspiring mummies?

Yv: Nobody can define us, we decide who we want to be and work it out. Do not compare, “run” your own life at your own pace.

JustRunLah!: What running means to you in less than 10 words.

Yv: A spice of our life to become “Runderful”

4 Must Have Running Gear For any Running Geek

Mel
-
2
4 Must Have Running Gear For any Running Geek

We, runners, love new running gear. Here are 4 really good, cool running gear that should get you excited. It’s the must-have, must-try for any running geek.

#1 adidas adizero Sub2

Photo Credits: adidas

Built to rival the Nike breaking 2 shoes, this shoe was designed to break the 2-hour barrier. The wait is finally over for long distance adidas runners – the shoe is now available online at the price tag of $180. This shoe is designed to be ultra light, hence improving your running economy to give you a better and faster running time. Running shoe fanatics can definitely look forward to yet another great shoe by adidas.

“most advanced, fast and lightweight running shoe ever created by adidas.”

#2 Garmin Forerunner 645

Photo Credits: Garmin

If you listen to music during your runs, the Garmin Forerunner 645 may be just the right gadget for you. With the Forerunner 645, you can download up to 500 songs into your watch and pair it with your Bluetooth headphones! Gone are the days where you would need to carry your music player along. The Garmin Forerunner also allows you to track your runs – from pace to distance, and heart rate.

#3 Mizuno Wave Emperor 3

The Mizuno Wave Emperor 3 is designed with speed in mind to give you a whole new lightweight racing experience. The Wave Emperor has always been known for the bounce it gives you with every step. This is the energy return response that this shoe gives you, helping you save energy with every step and enabling you to run faster times. If you’re looking for a sub-2 shoe experience that comes with a reasonable price tag, give this shoe a try!

#4 Salomon S/Lab Sense Ultra 5 Set

Photo Credits: Salomon

Ditch the idea of having a pack – the Salomon S/Lab Sense Ultra 5 set is designed to be a minimalist hydration. It consists some solid upgrades from its previous pack. Firstly, the bottles that come with the pack have a larger lid, making it easier and faster for refills. If you like ice in your drinks, you can have ice cubes in this new bottle version. Also, the bottles are designed such that it is easier to remove and fit back in the pack. It’s also lighter and has great breathability – a much welcome upgrade from the previous version.

Win A Free Slot To STAR WARS™ RUN Singapore 2018

Mel
-
1
Win A Free Slot To STAR WARS™ RUN Singapore 2018

Transport yourself to a galaxy far far away with the STAR WARS™ RUN Singapore, returning this year on the 5th May 2018. STAR WARS fans are in for a treat. This year, the Marina Bay area and the F1 Pit Building will be transformed to give runners a truly immersive experience!

Stand a Chance to Win A Free Entry To STAR WARS™ RUN Singapore 2018

Good news for JustRunLah! readers – we are giving away 5 pairs of tickets to the STAR WARS™ RUN 2018!

The contest has ended and winners have been notified. Thank you! 

If you didn’t win, click here for an exclusive code to enjoy $15 OFF discount.

3M™ FUTURO – Support Your Active Lifestyle

Mel
-
0
3M™ FUTURO – Support Your Active Lifestyle

Running knee pain is undoubtedly one of the most common running ailments. It causes minor to major discomfort while running and may be what is getting in your way of a brand new personal best. Here are 3 tips that can help you with your knee problems. Try them, and you will be running pain-free in no time!

#1 Strengthening

A weak hip and core region is one of the main causes of knee pain. If your core is weak, your joints do not line up correctly in perfect motion when you run. This puts an additional stress on your ligaments, hence causing your knee pain. A good way to help alleviate this problem is to work on strengthening your hips and your core.

Great examples of core strengthening exercises are the plank, situps, and leg raises. The more important but often neglected aspect is actually hip strengthening. It is a wonder how simple clamshell exercises can help with your knee pain. Clamshells are simply lying down on your side with both legs together but with your knees bent at 45 degrees. Lift one knee up and down to open and close the clamshell. This is the secret! Other hip strengthening exercises include side leg lifts and glute bridges.

#2 Knee Support

Knee support can help you deal with your knee pain. Knee support helps stabilize the knee and control knee motion, alleviating the strain placed on your ligaments. With the knee support technology these days, you can keep moving with compression, strength, and support.

The 3M™ FUTURO Sport Adjustable Knee Support may be just what you need. If you’re going to be running with knee support, comfort is one of the most important considerations. This knee support has adjustable straps to give you a customizable fit and a side ventilation for breathability purposes. Also, it gives you the support you need to help you deal with current problems, and prevent future knee issues. Note that this knee support is different, it has an open knee-cap designed to provide you additional support.

You can catch FUTURO at the Score Run happening on the 5th May 2018 (night edition) and 22nd July 2018 (day edition).

#3 Running Drills

Heel-striking (landing on your heel) and over-striding both have been linked to increased stress on your knee and strain on your ligaments. Adjust your running form such that you are landing forefoot or midfoot instead of your heels. Running drills can help you adjust your running form. Examples of running drills are butt kicks, high knees, bounding, and A-skips.

Emily Loses 70 Pounds With Running By Doing These 3 Things

Mel
-
2
Emily Loses 70 Pounds With Running By Doing These 3 Things

This is Emily Abbate’s story. Weighing at 204 pounds, she really did not know how she got there. But, she knew, she had to do something about it. She didn’t want to live like that anymore. From that moment, she promised herself she was going to turn her life around. She lost 70 pounds and kept it off. She has even run 2 marathons back to back in different continents. Old Emily never imagined this would be the new her.

A Daily Commitment, A Lifelong Journey

Emily knew that maintaining weight loss and a healthy active lifestyle is a daily commitment and a lifelong journey. There are no shortcuts. You can’t just stop when you’re done because there is no finishing line. If you stop, you’re just going to go back to where you were. It really is about making a lifestyle change, and making this healthy lifestyle your new way of life.

#1 Never Completely Give Up Anything

Fad diets are no good for you. You start labeling all your favourite food as bad – that brownie, or chocolate chip cookie! If you’ve had one cookie, that guilt consumes you. You feel like you’re a failure. And then, you decide you’ll start again next Monday, in the meantime, you’re just going to eat all the cookies you want. Diet starts on Monday! Does this sound all too familiar?

Our body craves the safety of familiarity. Change is difficult – especially when you are overwhelming your body with a whole bunch of extreme changes. It can start to feel like a struggle and ultimately you give in to your old effortless habits – because it’s easier. Instead, remember everything in moderation. Instead of having a pint of ice-cream, have just one scoop. A healthy lifestyle is not a short-term goal!

#2 Do Something That You Enjoy

If you hate running, don’t make yourself run every day. Pick a different sport to help you get in shape. Go kickboxing, or hiking, or swimming or even hit the badminton courts. If you’re doing something that you enjoy, exercising won’t feel like a chore. Instead, you’ll start to anticipate it every day. You can’t wait to do your favorite sport, you may even find yourself doing it every day. It will start to become an addiction.

#3 Surround Yourself With A Solid Support System

Surround yourself with the right kind of people. Don’t hang out with people who would make fun of you for not wanting to down that whiskey or leaving before happy hour ends. There is nothing wrong with you wanting to leave early for your early morning workout the next day! Don’t let your friends give you crap about it! True supportive friends know how important this is for you and would be there for you all the way!

Source: Emily Abbate On Popsugar

Photo Credits: Emily Abbate

3 Stunning Running Routes To Give Up The Treadmill

Yvonne Siew
-
2
3 Stunning Running Routes To Give Up The Treadmill

How much time do you spend on the treadmill? Do you really enjoy it? Or are you just counting every second that passed and every calorie that you burnt? 

Running can get repetitive and boring doing the same thing over and over. The novelty wears off and we can get bored with running on the treadmill or on our usual routes. So, here are 3 stunning running routes to refresh your run and make it more fun!

#1 Upper Seletar Reservoir

Want to escape the hustle and bustle of city life? Run and explore Upper Seletar Reservoir. Being one of the four reservoirs that bound the nature reserves, Upper Seletar Reservoir is a world of its own, filled with lush greenery and rich history. Consisting 15 hectares of lush greenery, there is plenty of flora and fauna in the park and the only building in sight is the iconic Rocket Tower, creating a picturesque scenery that’s highly popular with wedding couples, nature lovers and photographers.

To make it more fun and memorable, you can invite a running buddy together to explore Upper Seletar Reservoir in the late afternoon and soak in the magical glow of the breath-taking sunset over the reservoir.

Distance: Short runs (Less than 5 km), Medium runs (5 – 15 km)

How to get there: Bus 138 to nearest bus stop SCDF Nee Soon Camp before a 1.4 km walk into the reservoir park.

Toilet facilities: Yes

#2 Bukit Batok Nature Park

Bukit Batok Nature Park has lush greenery, secondary forest and stunning views of the quarry, making it a popular recreation area in the western part of Singapore. Many people come here for bird-watching along the trail and at the bank of the quarry pool, looking at interesting species of trees and observing fauna.

As a runner, there are many ways to explore Bukit Batok Nature Park. You can take a leisurely stroll on the meandering footpaths which lead you to the secondary forest and admire the beauty of the lush greenery or if you want to have a good workout, you can run on the park’s undulating terrain.

Distance: Medium runs (5 – 15 km)

How to get there: Bus services 61, 66, 157, 178, 852 and 985 will take you to Bukit Batok East Ave 6. The park is also accessible via the entrance at Lorong Sesuai and from Hillview Park Connector.

Toilet facilities: Yes

#3 Fort Canning

Ditch the treadmill and get a taste of historic Singapore by running the 3km Hilltop park route at Fort Canning. Its ancient artefacts are a must-see for history buffs, and its lush greenery and expansive lawns offer a variety of arts, heritage and nature experiences.

To make it even more challenging, you can add the stairs to your route. Don’t forget to take a memorable picture at the famous “Fort Canning Spiral Staircase” which is located near to the Registry of Marriage.

Distance: Short runs (Less than 5 km)

How to get there: By MRT, alight at Clarke Quay or Dhoby Ghaut, and walk about 10 minutes to get to the park

Toilet facilities: Yes

Make it as one of your fun challenges with JustMoveAsia!

The first series of geo-based virtual challenges for runners and active individuals who want to explore unique locations at their own convenience and earn high-quality collectibles is here!

5 Key Components To Perfect Running Form

Mel
-
1
5 Key Components To Perfect Running Form

No great athlete becomes a great runner without paying attention to his/her running form. They supplement their training with ancillary workouts to ensure their running form is close to perfect as possible. Maintaining good running form is important because firstly it can enable you to run more efficiently, and secondly because it can help prevent injury.

#1 Running Cadence

Running cadence is how many times your foot strikes the ground in a minute. You can calculate this by counting the number of times your right foot hits the ground in a span of 30 seconds. Multiply this number by 4 to get your running cadence. The optimal running cadence has always been described as 180 spm or more. A low stride rate means you are spending a lot of time floating in the air. Force is used to push yourself upwards, instead of forward – which should be the main goal. Hence, a high running cadence makes for greater running efficiency.

A good way to help increase running cadence is using a metronome.

Read More: Run Faster By Upping Your Stride Rate

#2 Foot Strike

Good running form has always been associated with landing on your forefoot. Landing on your heels has always been linked with overstriding issues. The consequence of this is that it increases the likelihood of overstriding which can lead to injury problems, especially in the knees. The best way to get yourself to start forefoot striking is to do running drills – baby steps, butt kicks, high knees and German marches.

#3 Flexibility

In some people, our running motion is limited by our flexibility. Our back lift isn’t high enough or our stride is too short because our hamstrings are too tight, or our quadriceps aren’t flexible enough. To tackle this, we need to improve our range of motion. Remember to always stretch after a run, because it will make a difference to your running form.

Read More: 7 Stretches For Runners

#4 Strengthening

No matter how great your running form is in the initial stages, if your body isn’t strong enough to hold that position, your running form will start to falter in the later stages of your run. This is where strengthening exercises come into play. Work on your hips and core region. Planks, clamshells, squats, and glute bridges are really important strength exercises for a runner. These simple exercises will help strengthen your core stabilizers, hip abductors, and hip extensors.

#5 Upper Body

Pay close attention to your upper body when you run. You want to keep your shoulders relaxed to avoid building tension in your shoulders. You should keep your arms close to your body. Tuck your elbows in such that your elbow swing is close to your body. You want your arms to be moving in a forward motion, not a circular motion.

Read More: 5 Tips For Any Runner To Become Faster 

Guinness World Records Renewed: Nagoya Women’s Marathon 2018

Yvonne Siew
-
1
Guinness World Records Renewed: Nagoya Women’s Marathon 2018

Congratulations to all runners participating in Nagoya Women’s Marathon 2018!

Do you know that?

Nagoya Women’s Marathon 2018 has been approved as the largest all-female marathon event! This year it attracted 21,915 female runners, which is 2,058 more runners than the previous year. What’s so special about this event? … The Tiffany’s Necklace!

Have you seen this year Nagoya Women’s Marathon exclusively designed Tiffany’s necklace?

The race was held on 11 March 2018, 9:10 am at Nagoya Dome. After runners passed through the clock gate, all finishers of Nagoya Women’s Marathon passed through another goal gate coloured in Tiffany blue and received the necklace in Tiffany’s blue box, one by one, from the men in Tuxedo.

 

Like the exclusive Tiffany necklace? Go for it !!!

Subscribe JustRunLah! newsletter or follow JustRunLah! Japan Running Calendar to receive up-to-date information.

Other related articles:

Review: Terry Fox Run 2018 [10 km] (by stargazer)

stargazer
-
2
Review: Terry Fox Run 2018 [10 km] (by stargazer)

The Terry Fox Run was held annually in many countries to raise funds for cancer research. More than 30 years ago, Terry was diagnosed with cancer, which resulted in his right leg being amputated. However, he did not wallow in despair. Instead, he embarked on a Marathon of Hope, running across Canada (east to west) in a bid to raise awareness and funds for the purpose of cancer research.

He was halfway through his self-declared mission when he suffered a relapse and passed away at age 22. By then he had run 5,373 km, literally a marathon a day, for 143 days.

Today, Terry’s legacy lives on and continues to inspire us.

Photo credit: Jeremy Gilbert

Why I Ran?

Terry Fox Run was one of the earliest run in Singapore. It is a meaningful, not for profit run and according to what was mentioned in its official website (https://www.terryfoxrunsg.com/),  approx 82 cents out of every dollar goes to cancer research.

I have always wanted to take part in this run ever since I started to go for races last year. So this year I decided to sign up to fulfill one of my wish.

Race Details

The event was held at the Angsana Green, East Coast Parkway, at 7.30 am on 18th March. The run was non-competitive and categorized into 5 km and 10 km runs. There was no race pack. But participants can opt to purchase the event shirt, where collection was at Fairmont Hotel, ORD Room.

Race Day

East Coast Parkway is not very accessible by public transport. The only bus that goes there is SBS Bus Service 401, which only operates from 10 am onward on Sundays. As it was too early, I took another Bus (# 31) near Bedok Interchange and alighted outside Laguna Green Condo. I met several runners heading to the same event and together, we made our way there via the underpass outside Bayshore Park Condo.

By 7 am, the sky had brightened considerably. There was a healthy turnout of runners, which I estimated between 300 – 400. The organizers led us for warm up exercises and thereafter, the race commenced at 7.30 am. The 10 km runners were flagged off first, followed by the 5 km runners.

The first leg of the run was on one lane of the cycling paths. Although relatively safe as we are mass running within our lane, there was still risk of being knocked by cyclists in the adjacent lane. There was one hydration point at the 2.5 km mark, which was also the turn around for the 5 km runners. Volunteers handed out bottled water to the runners. I didn’t take any as I prefer to run with with hands free.

The medical point (and ambulance) was stationed at the 5 km mark, turn around point for the 10 km runners. The return leg was run on the ‘padestrian’ pavement.

By this time, activities at East Coast had increased and with more park goers, running wasn’t always smooth sailing as you need to navigate through both runners and the general public. At the finishing line, runners were given bottled water, bananas and cookies (which were delicious!).

There was no cool down exercises, perhaps because the day was getting hot and the sun had set in the open field.

Post Race Comments

I think there was a good support of volunteers, who were a mixed of locals and foreigners (many young students). There were also road marshals helping to direct runners to ensure we did not stray into the cyclists path.

Frankly, I had never run at East Coast, though had cycled many times during weekdays or school holidays. Weekend crowds can cause both running and cycling ‘challenging’.

But, this is the Terry Fox Run! We were running for a good cause. We were running in his legacy. These were sufficient motivation factors for me to wake up early to run at East Coast!

Results: Hulu Langat Trail Run 2018

Mel
-
0
Results: Hulu Langat Trail Run 2018

Hulu Langat Trail Run 2018 took place last weekend with a brand new route. There was a 15 km distance and 10 km distance category for participants to challenge their limits!

Now it’s time to wear proudly your finisher t-shirt, show your shiny medal, record your thoughts and photos on your running app, JustRaceLah!

Watch this space as we will be bringing you updates as soon as they become available. You can keep track of all changes in real time and add your own comments via our mobile app, JustRaceLah!

Congratulations everybody!

Results:

Here are the top 3 results (Gun Time):-

Men Open 15 km Results: 

  1. Mohd Azuan B. Asmuni 1:04:05
  2. Mohd Athir Bin Ismail 1:07:59
  3. Thapa Chettri Mahadev 1:08:51

Women Open 15 km Results:

  1. Chandra Pike 1:29:23
  2. Tahira Najmunisaa Muhammad Zaid 1:30:33
  3. Norhani Bte Mohd Jaafar 1:34:23

Men Veteran 15 km Results: 

  1. Davendran A/L Nagaratnam 1:11:17
  2. Mazarul Arif Bin Osman 1:12:55
  3. Raymond Ng Chow Kiong 1:18:53

Women Veteran 15 km Results: 

  1. Looi Mei Yan 1:26:54
  2. Lynil Martinez 1:34:31
  3. Low Mey Ping 1:37:22

Men Open 10 km Results: 

  1. Mohd Saddam Bin Mohd Pittli 47:47
  2. Haithm Mukreb Ghaleb Alselwi 47:53
  3. Mohd Harmini Bin Ahmad 49:27

Men Veteran 10 km Results: 

  1. Nar Bahadur Shah 48:30
  2. Vadiveelu A/L Arumugam 51:03
  3. Thanaraj A/L Krishnan Perumal 56:18

Women Open 10 km Results: 

  1. Colleen Augustin 1:00:53
  2. Nurul Juliana Shakira Binti Abd Halim 1:02:11
  3. Athina Zulkifli 1:21:55

Women Veteran 10 km Results: 

  1. Trina Cobbledick 1:08:39
  2. Fadilah Bte Mohammad Yusoff 1:09:33
  3. Julianna Muikyung Won 1:18:44

Check Your Results here.

Photo Credits: Syaz Wan

4 Secrets To Being A Faster Runner

Mel
-
0
4 Secrets To Being A Faster Runner

All great runners have a couple of things in common. And it is these things that are actually the secret ingredients to becoming a great runner. All great runners all have a routine that they stick to as consistently as possible. However, despite the rigidity, their routine is also lenient and flexible at the same time. These form the basis of the key principles to becoming a better and faster runner.

#1 Consistency Is Key

One run does not make a great runner, nor does one high mileage week. The real secret lies in consistency. It is week, after week of consistent running that makes a great runner. Mo Farah’s coach Alberto Salazar always stresses the importance of this. If you can run 4 times a week consistently, you gain more benefits than running every day this week, but only once the next, and 3 times the following week. Plan your training such that you are running consistently.

#2 Listen To Your Body

Always listen to your body. You don’t have to follow your training too rigidly. If you are feeling way too tired to hit the tracks, it is okay to skip a day and do a recovery run instead. The greatest runners are flexible with their training plan and they know when they need a break. This is to prevent the effects of overtraining which can lead to a plateau in progress and maybe even an injury.

Read More: 8 Signs Of Overtraining

#3 Take Easy Days, Easy

Recovery here actually means recovery! Just to give you a rough idea of what the recovery run means – the Kenyans know how to train hard, but also know how to recover well. They start off their recovery runs at a 6min/km pace and end at a 5min/km pace. Bear in mind this is given their 3.30min/km tempo run pace. This probably gives you a gauge on how slow a recovery run should be. Recovery runs may seem painstakingly slow, but that is the point of the run – to recover, not to make yourself more tired.

#4 Strength Train

Photo Credits: Crossfit 

We just love to run. However, running can cause imbalances in muscle development. Also, our ligaments and joints may not be strong enough to withstand the stress of constant running. Strengthening can help you in a number of ways. It can help stabilize your joints and strengthen your ligaments. For instance, someone with stronger tendons and ligaments may only get a roll on the ankle instead of a bad sprain. The best athletes do strength train – be it proper strengthening, or hill training.

Read More: 5 Excellent Fitness Exercises For Runners

1...717273...212Page 72 of 212