Just Run Lah! - Singapore's online running community | JustRunLah! - Part 73
 
TICKETS

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

Results: TITI ULTRA 2018 [100 km & 50 km]

Mel
-
1
Results: TITI ULTRA 2018 [100 km & 50 km]

Arguably the TOUGHEST road ultra in Malaysia took place last weekend and kudos to the organizers, all finishers, and volunteers. Everyone rose up to the occasion to challenge their limits! Major congratulations are in order!

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 100 KM Results: 

  1. Willie David Christopher 10:17:09
  2. Chong Kian Voon 11:40:08
  3. Timothy Edward Kelsall 11:41:39

Women Open 100 KM Results: 

  1. Cheng Mee Koon 13:11:46
  2. Yeong Lai Ling 13:37:45
  3. Ng Song Hiang 13:57:29

Men Open 50 KM Results:

  1. Muhammad Asyraf Ghazali 4:51:24
  2. Swee Hsien Ming 4:57:18
  3. Rick Cheang 4:59:13

Women Open 50 KM Results: 

  1. Melissa Ann Loke 5:23:43
  2. Lim You Eang 5:51:06
  3. Chia Pei Jyen 5:50:56

Check Your Results here.

Results: PDRM Night Run 2018

Mel
-
0
Results: PDRM Night Run 2018

The very first edition of the PDRM Night Run took place Saturday night and kudos to the organizers, all finishers, and volunteers. Everyone took to the streets of Kuala Lumpur to challenge their limits and hopefully hit new heights in their running.

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 Half Marathon Results:

  1. Poo Vasanthan A/L Subramaniam 1:14:43
  2. Nik Fakaruddin Bin Ismail 1:15:15
  3. Muhaizar Bin Mohamed 1:16:45

Women Open Half Marathon Results: 

  1. Sheela Samivellu 1:30:44
  2. Chua Khit Yeng 1:35:41
  3. Loh Chooi Fern 1:36:26

Men Veteran Half Marathon Results: 

  1. Vadiveelu A/L Arumugam 1:23:07
  2. Yusuf Tungkob 1:27:49
  3. Baskaran A/L Kuppusamy 1:28:20

Women Veteran Half Marathon Results: 

  1. Yuan Yu Fang 1:44:04
  2. Ewe Bee Hong 1:44:17
  3. Ngeoh Chye Choo 1:57:03

Men Open 10 km Results: 

  1. Sivaneshwaran A/L Gunasegaran 36:35
  2. Sjn Shaharudin Bin Hashim 37:37
  3. Mohd Athir Bin Ismail 37:47

Men Veteran 10 km Results: 

  1. Davandram A/L Nagaratnam 40:27
  2. Genesan A/L Subramaniam 40:40
  3. Khir Bin Salleh 41:23

Women Open 10 km Results: 

  1. Sangeetha A/P Subraimaniam 43:41
  2. Ong Ee Ling 45:19
  3. Manissha Arokiosamy 46:01

Women Veteran 10 km Results: 

  1. Rita Bte Gani 50:01
  2. Lee Kum Chiew 53:05
  3. Tan Bee Yen 54:16

Check Your Results here.

Event Registrations Powered by JustRunLah! – Selected Races for Every Athlete in Asia

Team JustRunLah!
-
0
Event Registrations Powered by JustRunLah! – Selected Races for Every Athlete in Asia

Over the past three years, we have cultivated an online community of runners and active individuals in Asia. We have built a place where people can come to discover, learn and share everything about their passion – running, fitness and healthy lifestyle.

In 2018, taking one step further, we are introducing a new service to complement Asia’s activities and to connect users with the activities they love: CONNECT powered by JustRunLah! is an online platform for participants to register for selected events and activities and checkout using our trusted, fast and secure system.

You can now use our online running calendars or mobile app (free for iOS / Android) to discover events and sign up to achieve your personal best!

Selected races, more to come!

To date, slots for more than 100 events taking place in Singapore and Malaysia are open for registration through our registration platform. We here bring you some highlights of races to come!

4 Running Transformations That May Win You $1,000 Cash

Mel
-
0
4 Running Transformations That May Win You $1,000 Cash

People don’t become active overnight. It is always a process that requires determination, hard work, and consistent commitment. Only through the pains of training, can we transcend into a better, faster and stronger runner. ‘Transcend Yourself’ is what The Performance Series promotes, encouraging non-runners to become runners and runners to become ever better runners.

Here are 4 phases you may go through when you are undergoing transformation to become a runner:

Mentally: From Couch Potato To Runners

The hardest step is actually taking the first step to make a change. Once you’ve started running, the runners-high will keep you going back for more. Many of us go from inactive lifestyles to going for our very first run, to being running addicts and never looking back. We go from feeling lethargic to being active. Instead of being addicted to the latest episode of Game Of Thrones, we find ourselves high on running. We want to be active all the time!

Physically: From Overweight To Healthy

You will start seeing changes in yourself. Your BMI will start heading towards the healthy range. Running a 10 km will start becoming easier and you don’t get out of breath so easily. Gone were the days whereby you feared standing on the scale and going for your next medical check-up! You go from overweight to being healthy, and being healthy feels great. You will go from being fearful to being confident about yourself.

Socially: From Introvert To Extrovert

Running buddies are the greatest friends. They provide you accountability and motivation at every level. And you would do the very same for them. You would cheer for them and motivate them. Naturally, you will start noticing that from an introvert, you are slowly becoming an extrovert. You will soon start to realize with the support of your running buddies, things you once thought weren’t possible, starts to become a reality. From a negative person, you start becoming a positive person.

Emotionally: From Office Chair To The Streets

You are no longer bound to your office chair, instead, you can’t wait to lace up and hit the streets for your daily run. Emotionally, you will feel that you are released from confinement to freedom. The fatigue and tiredness you once felt at work, will be replaced with focus and concentration and you will start to feel the emotional contentment running is able to give you.

Running does affect our overall life. It gives us so much more – mentally, physically, socially and emotionally!

In 2018, share your #TranscendYourself story. Whether it has happened to you mentally, physically, socially or emotionally. Stand a chance to walk away with S$1,000 cash if you are voted top Male or Female inspirational ambassador. As long as you have a great story to share and motivate others, upload it here now!

 

Let your life/running journey be an inspiration to others, share today! #TPSAmbassadors

Meet Rayden, one of the youngest members of V8Runners

Stanley Tan
-
0
Meet Rayden, one of the youngest members of V8Runners

Hello! My name is Rayden. I am 9 years old and I am definitely one of the youngest members of V8Runners. I joined V8Runners with my Daddy, Roy and Mummy, Fiona and my cute little sister, Reanne since August 2017.

Well, let me talk about our weekly routines…

Every Sunday at 7am, all runners will assemble at the Club House of Vue 8 Residence or the entrance of Overseas Family School for warm-up exercises which will definitely wake us up from our dreamland.

V8Runners also welcome brisk walkers and children cyclists to join in as the objective of
V8runners is to encourage us to keep healthy and fit. For me, I would prefer to cycle with
my BFF, Triston, while the adults will run or jog. The distance for each week varies from 10
to 13km which Uncle Stanley calls it as “short runs”! Recently, I have a new found exercise
which I liked – vertical climb. I trained with the V8Runners as part of the weekly exercises
and I can climb 5 times of 16 storeys, which is 80 storeys! I signed up for the National
Vertical Marathon in June with Uncle Stanley and Aunty Jade. I will train hard and be ready
for this challenge!

The weekly sessions are also our bonding and laugh-out- loud (LOL) sessions. I feel proud to be part of the team and I feel so refreshed and energized after each session.

Lastly, I sincerely want to thank Uncle Stanley and Aunty Jade for creating V8Runners. Cheers!

 

 

 

 

 

Malaysia’s Highly Recommended Half Marathon

Mel
-
4
Malaysia’s Highly Recommended Half Marathon

The HSN21KM event is back with its 3rd edition. It is a half marathon event held annually in conjunction with the Hari Sukan Negara – Malaysia’s National Sports Day. It’s always a great event that unites us Malaysians together as a nation through sport. The crowd, the cheers, and the unwavering support is unrivaled as you challenge yourself to a new personal best, or maybe even attempt the national record? Save your dates, mark your calendars for the 13th October 2018.

What A Cool Start & Finish – New Venue

This year, the HSN21KM brings us to a brand new venue. You start and finish in the National Bukit Jalil stadium. Yes, the very track stadium that our very own Prabudaas Krishnan ran against Agus Prayogo and Soh Rui Yoong in the 5,000m SEA Games 2017 event. It is a privilege to be able to run on the same track as all these great national athletes. Thank you HSN21KM for the opportunity!

Safety First

In light of the recent series of unfortunate events, HSN21KM will be emphasizing on safety. Safety of the participants will be the utmost priority and hence, traffic control will be the main priority. Additionally, there will also be insurance coverage for participants of the event. Runners can run with a peace of mind and at ease, knowing that their safety is well taken care of.

Take Advantage Of The Registration Promotions

Great news for all runners, take advantage of the promotions HSN21KM is offering.

  • Priority Registration: All returning runners will get priority registration which entitles you to a 15% discount (1st March – 14th March)
  • Early Bird Registration: Be an early bird which entitles you to a 10% discount (15th March – 28th March)
  • Loyalty Registration: If you’re a returning runner and you’ve missed both priority and early bird registration, fret not, you’re still entitled to a 10% discount.

Note: Registration closes 15th August 

Read More: Race Review: 1st (Inaugural) KL HSN21KM 2016 By ALCE

Registration Fees (Before Discount):

  • 21 km – MYR 80
  • 10 km – MYR 70
  • 5 km – MYR 55

Check Out The Finisher Entitlements:

Add these finisher entitlements to your collection. Don’t miss out on being a part of one of the biggest, coolest Half Marathon events in Malaysia! Be a proud owner of these finisher tees and the commemorative medal.

 

Save with JustRunLah!

Great news for JustRunLah! readers! Enjoy 15% OFF your registration. What are you waiting for? Use the discount code hsn21km/JRL register now!

Can’t Sleep After A Hard Workout or Race?

Mel
-
1
Can’t Sleep After A Hard Workout or Race?

Many athletes complain about not being able to sleep after a really hard session. You are exhausted, but yet you keep tossing and turning. You want to fall asleep so badly, but you are left staring at the ceiling. Sleep is critical after a hard workout for recovery purposes, so, not being able to fall asleep does seem worrying.

Cortisol

Cortisol is a hormone that is released into our body when it is placed under stress. When we exercise, we are putting our body under stress, and hence Cortisol is released into our body. Elevated Cortisol levels in our body can cause sleeplessness.

Image credit: Krishna.org

What you can do is to ensure Cortisol levels drop back to normal by your bedtime. This means planning your hard workouts accordingly. If you intend to do a long strenuous workout, it is best to do them in the mornings. Whereas in the evening, it is better suited for shorter less strenuous workouts.  This will help ensure by bedtime, your cortisol levels are no longer elevated and you won’t get post-workout insomnia.

Adrenaline

If you only get sleepless nights after a competition and you are okay after hard workouts, adrenaline is probably the reason behind it. Adrenaline is the hormone that gets released when you are excited. Your body gets excited during a race or competition, and as a result, adrenaline is released into your body. Adrenaline levels can remain elevated up to 48 hours after exercise.

If you’re looking to avoid this, try and avoid doing night competitions. Plan for racing or competing only in the morning session so adrenaline levels can drop back to normal.

Body Temperature Rises

Have you ever felt like you are radiating heat after exercise? Our core body temperature rises during exercise and this is the feeling that you get. Our body also experienced dehydration and this causes our body temperatures to remain high. These both factors cause our body temperature to remain elevated, and hence post-workout insomnia.

To avoid this, remember to cool down after every workout. This will help bring down your core body temperature. Do some light jogging and stretching! Also, hydrate yourself well after a workout. During long endurance workouts, we can potentially lose 1-3 kg of water. Always have water an isotonic drinks ready to consume post-workout. It also helps to sleep in cooler conditions to help bring your body temperature down – ramp up your air conditioning!

Read More: The Science Of Sports Drinks – Which Sports Drink Should You Buy?

Photo Credits: Caregiver

Altra Bought Over By Owner Of TNF

Mel
-
0
Altra Bought Over By Owner Of TNF

North Carolina’s VF Corporation, owner of TNF has bought over running shoe brand – Altra. The acquisition is set to be finalized in April 2018.

Altra

The Altra shoe brand was born in the kitchen. Altra founder – Golden Harper started Altra by melting shoes in a toaster oven and cutting off the excess material in the sole of the shoes. He believed that a flatter midsole would help alleviate running injuries. This becomes the zero drop concept that we are all now familiar with. This means that there is no drop in the heel and your toes. People loved it – it was a hit!

VF Corporation

Photo Credits: Altra Running

VF Corporation also owns another running shoe brand – TNF. It will be interesting to see how VF Corporation handles both brands which are competitors with each other. It should be expected that there will be a shift in direction in one or both shoe brands to avoid directly competing with each other.

What’s Next For Altra?

A company spokesperson says that Harper and co-founder Brian Beckstead will remain on as VF employees. However, the direction of the development and marketing of the brand may be moving in a different direction.

We look forward to seeing what’s going to happen next!

Source: Outside Online

1...727374...212Page 73 of 212