Just Run Lah! - Singapore's online running community | JustRunLah! - Part 75
 
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4 Tips To Help You Recover From Your Marathon Faster

Mel
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4 Tips To Help You Recover From Your Marathon Faster

Recovery is a very important aspect, yet often neglected component of training. This is particularly so after a long distance race like the marathon. The recovery is just as important as the training. The consequences of not having proper recovery can be very severe. You may experience a bout of overtraining or you may even sustain an unwanted injury due to improper recovery.

So, what actually happens to your body? After the marathon distance, your energy stores are depleted, your body is dehydrated and your muscles experience microscopic tears. On average, runners lose about 2 kg after the marathon distance. This is the amount of fluid loss your body experiences.

Here are 4 great tips to help you recover from your marathon faster!

#1 Change Out Of Your Race Gear, Pronto!

If you pay attention, elite athletes are very efficient at changing out of their race gear into long tracksuits. After a run, your sweat pores remain open. Staying in your wet damp clothes will cause your body to cool down too quickly. This combined with the fact that your immune system is lowered due to the stress you put your body through can cause you to catch a cold or fall ill.

#2 Drink Up

Your body can lose approximately 2 – 3 kg of fluids – that is a lot! Your body is in a dehydrated state post marathon. This is why you should drink up at the finishing line. Grab some isotonic drinks or water and replenish your fluids. Isotonic drinks are good because it also helps replace the salt and minerals lost through the sweating process.

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

#3 Eat, Eat, Eat

Photo Credit: Greatist

Yes, you definitely deserve that cake after conquering the marathon distance, no doubt! However, it’s also important not to overdo the eating cake and crisp and drinking. And also, wait a couple of hours before indulging. This is because high-fat food slows down the digestion of post-race carbs, hence impeding recovery. So, remember to eat post-race carbs to replenish your glycogen stores and protein-rich food to help repair your muscles that have worked so hard.

Read More: What To Eat And Drink After Your Big Race 

#4 Stretch & Foam Roll

By recover, we don’t mean just sit down and watch tv for the entire week but do short recovery jogs, stretch, and foam roll. Recovery jogs at a slow pace helps promote blood circulation and hence helps flush out the lactic acid accumulated in your muscles. This will help reduce muscle soreness. Stretching and foam rolling will help ease tight spots!

Evelyn Ang Loo Has Triumphantly Completed Her Toughest & Final Ultra

Mel
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Evelyn Ang Loo Has Triumphantly Completed Her Toughest & Final Ultra

Evelyn Ang Loo has triumphantly completed her toughest ultra. She has crossed the finishing line with hands held high and will continue her next stage in heaven. It is with deep sadness and regrets that Evelyn Ang Loo has passed away this morning at 1:13 am.

Evie was such a wonderful person and a remarkable athlete. If you knew her, you would know that she dedicated all her time to helping newbies and promoting running in our community. If you didn’t know her and have seen her around, you would know that she always had a cheerful smile planted on her face. Today has been a great loss for the Malaysia running community.

Photo Credits: Evelyn’s Facebook

We would like to offer our condolences to Evelyn’s family and friends.

Source: TPRC & Jom Kita Lari 

Cover Photo Credits: TPRC

Race Review: 2017 Rayong Marathon (by healthobeing)

healthobeing
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Race Review: 2017 Rayong Marathon (by healthobeing)

My last marathon of the year, took me sometime to pen it down.  In 2017, I did quite a bit of trail instead of the usual road races, I guess I was getting tired of rushing for time.  For trail races, there are more time to relax and enjoy the scenery and besides I know I can never be faster in the forest.

RAYONG MARATHON

Rayong Aquarium

Set in the idyllic beach of Rayong, which is in the Southern part of Bangkok about a good 3 hours drive away.  Main tourist attractions are Mae Ramphueng Beach, Khao Laem Ya, and Samet Archipelago where the famous Ko Samet is.  Less rowdy and not so foreigner infested Rayong is good for a quiet peaceful get away minus the boisterous beach full moon parties, which Thailand is quite famous for.

The quiet bus interchange in Rayong

This race has 5 categories, the longest is full marathon 42.195km, however, after the race, I realise that the total distance clocked was about 41.8km.  It might be because of the GPS or just the winding road.  I took part in Full Marathon which starts at 3:30am.  This makes it very much a night marathon.  Most of the participants are locals and it is very much a local community kind of race.  Starting off from the Rayong Aquarium itself, the area is very scenic and relaxing.  This is also the race expo, race pack collection and ending point for all the categories.

Official Website: http://rayongmarathon.com/

The race can be signed up at the official website itself with a transfer of funds to their Thai Bank, this can cost a lot more because of the transferring fees.  Full marathon runners will be entitled to a race tee, the finisher medal and tee, race water point support throughout the race, the best of all is the buffet spread of local delights for your breakfast when you finish the race.  This is also the main draw for me for Thailand races.

Finishing Medal for various categories

ACCOMMODATION

Quiet Beach of Rayong
Yellow House Rayong

There are many nice beach inns and houses along the beach, and you can rent a scooter to get to the race start point at an affordable price.  I stayed at the Yellow House, this is a simple inn with good hot water shower along the beach itself.  There are many seafood stalls along the beach for a good decent dinner, you can take a short ride to Baan Phe for night market and enjoy the night market food there.

RACE COURSE

Race Route are all smooth flat

The race course is actually very ideal for a PB, its just two U turns for the FM, starting and ending the same place which is the Rayong Aquarium.  The whole route is flat, breezy and when daylight comes it its actually scenic as you can see the beach of Rayong and also brings you through the Ban Phe town.  The water points are very substantial, all giving out ice cold water, isotonic drinks and also some with banana and watermelon.

Towards the 30km mark, staff with muscle rub and spray are also there to ease you muscle cramp and pain.

LOGISTICS

Finisher Breakfast Pack
Finisher Medal and Shirt

This road race is very enjoyable, it has a good starting and ending point, full of amenities, there is always food to serve you at the ending point.  The baggage drop is well organised and you can collect your bag pretty fast, for the full marathoners, there is a special packet of breakfast packed for you: with two rice dumplings, with a cupcake.  There is also a packet drink.  This is good because usually after a marathon, I do not have much appetite to eat a lot.  These snacks will come in handy for a later meal.

running from night to morning

Generally this race was enjoyable and a good getaway with pit stop at Bangkok to have good massages and Thai delicacies.  You do not have to spend much and also you will get to enjoy the quiet and tranquility of the Rayong beach.

Highlights Of Tokyo Marathon 2018

Mel
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Highlights Of Tokyo Marathon 2018

With World Marathon Majors, there will always be big moments, new personal bests, new national records and attempts at the World Record. Here are the 4 big highlights of the Tokyo Marathon 2018!

#1 Kipsang Drops Out Of Tokyo Marathon

Wilson Kipsang is one of the top favorites to win the Tokyo Marathon, perhaps attempt to challenge the World Record while at it. However, stomach problems forced Kipsang to drop out of the race 15 kilometers in. He was suffering from stomach problems 2 days prior the race and just did not have enough energy to push on.

Read More: Berlin Marathon 2017 – No World Record, But Fantastic Run By Kipchoge 

#2 Yuta Shitara Breaks The Japan Record

Photo Credits: Japan Times

Yuta Shitara of Japan was the winner of the day. He broke the 16-year-old Japan National Record running a time of 2:06:11. Although he didn’t come in champion, but, he definitely hit jackpot, being the financial winner of the day. He was offered 100 million Japanese Yen for breaking the Japan National Record. He reeled in Kipketer at the 40 km mark to move into 3rd place and 800m later caught up to Kipruto to move into 2nd place. Big Congratulations to Yuta Shitara.

Read More: New Malaysian Record At Tokyo Marathon 2018

#3 Amy Cragg Runs An Incredible Personal Best

Photo Credits: Team Hot Shot

Amy Cragg came in 3rd place at the Tokyo Marathon. She becomes the 5th American Women to run a sub 2:22:00 marathon. She took a huge chunk of her previous timing of 2:27:03. She smashed it running a 2:21:21. She took off almost 6 minutes off her personal best. Can we say wow? She said it was a painful finish, but worth it!

Read More: The Kenyan Twins from New Zealand

#4 Dickson Chumba Completes 5th Consecutive Podium Finish

Dickson Chumba worked as a gardener before becoming a professional runner back in 2008. With 5 kilometers to go, he made his move. He sprinted off and dropped off his compatriots to come in Champion with a time of 2:05:30. This becomes his 5th consecutive podium finish and 2nd Tokyo Marathon Champion title. He previously won in 2014.

Cover Photo Credits: My BEST Runs

Race Review: Lunar Dog Run 2018 [8.18 km] (by stargazer)

stargazer
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Race Review: Lunar Dog Run 2018 [8.18 km] (by stargazer)

The Lunar Dog run was organized by the Tampines Central Community Sports Club (TCCSC) on 25 Feb, 7.30 am at the Punggol Waterway Park.  There were 2 categories – 8.18 km non-competitive run and 800 m Run with your dog.

I deem this run as my ‘recovery race’ after the last Standard Chartered Marathon in Dec, where I caught the runner’s knee . It took me almost 2 months to recover from the knees pain, during which I did some research (well, literally) on its causes and ways to prevent recurrence. Am keeping my fingers crossed…(Lol)

Race Pack Collection

I collected the race kit at TCCSC during weekday (20th Feb) after 7 pm. It was the first day of collection and the queue was not long. Processing time was reasonably fast.

Race Day

The morning weather was fair and sunny. There was a good turn-out of participants for the run, which I estimated around 300. Quite a number of runners also brought along their pet dogs. In fact, there were stalls set up with the vendors recommending products for the doggies. Well, it is the Year of the Dog!

The organizers led the runners for warm up exercises before the flag off at 7.30 am. Thereafter the runners proceed first, followed on by those with their dogs.

The route was the familiar Punggol waterway region, but without going into Coney island. There were 2 hydration points along the route, where the volunteers handed out bottled water to the runners for hydration.

At the Finishing Line, runners received a warm welcome by the ‘Cai Shen Ye’, who generously gave out his ‘gold coins (chocolate)’ to the finishers.

The post race goodies include the finisher medal, drinks, banana and a finish tee (surprise! didn’t realize there is finisher tee).

I must say the finisher medal is well designed. Thumbs up!

 

Post Run

The organizers conducted cool down exercises with the finishers. The lucky draw began once the last runner was in. A few lucky runners walked away with capitaland vouchers (congrats!).

The event ended at around 10 am. Shuttle service was provided for those who opted to alight at TCCSC.

Comments

Personally, I had enjoyed this run. Though it was slated as a ‘non-competitive, community’ run event, I feel it was quite well organized. There were sufficient volunteers, some of whom rode their bikes to accompany the runners in the run. The price was very affordable, with more or less the same entitlements at well known races.

The only aspect I think can be considered is the use of cups in the hydration points. I believe not many runners would want to hold a bottle water when they run. But again, this was not done perhaps due to logistics, resources or even environmental concerns. Anyway, not a big issue as this was supposed to be a fun run!

I end my post here. See you at the Terry Fox Run.

P.S More event photos can be found here.

Interview With Tokyo Marathon 2018 Finisher: Agus

Team JustRunLah!
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Interview With Tokyo Marathon 2018 Finisher: Agus

JustRunLah!: How would you introduce yourself to Asia running community?

Agus: I am a journalist who loves running. I work for Kompas Morning Daily, the biggest newspaper company in my country, Indonesia. My running buddies, especially from my Kompas Gramedia Pelariian Runners and Run For Indonesia, call me by the nickname of “Abah” — which mean Dad, because of I am the oldest among them. 🙂 (a nickname that refers him to as father amongst the young community of runners)

JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?

Agus: I love hiking and mountain climbing since young. However, outdoor activities need intense workouts. Thus, Jogging or running is one of my workouts. But I started to run actively about 5-6 years ago. I fall in love with running because it is a very “practical” sport which everybody can do it, whenever. Running can be done at any time and by anyone. The best part about running is that the running friends we meet come from various circles. Running makes me happy, because of running itself and also because my running buddies are very good. With that, it inspired me to keep myself happy and healthy.

JustRunLah!: What would you consider to be your biggest running achievement so far?

Agus: Being happy and healthy. Just that. When many runners try to make a Personal Best (PB) at many race events, I try to make PB too. But my PB means, “Photo Banyak” or “take many photographs” in Bahasa Indonesia.

JustRunLah!: Tokyo Marathon, Asia favourite race, how are you preparing yourself for Sunday?

Agus: Well, the big day is coming and I am ready to take part. I try to prepare it for 16 weeks and run three times a week. With my age (56 years old), I try to endure and not focus on the speed, like the others. But of course, I have to finish under COT.

JustRunLah!: What advice would you give to someone taking that 42km? Just Run Lah?

Agus: Prepare yourself seriously! For me, a marathon is like a “body torturing” session. It requires serious workouts but, avoid hurting your body. Serious training never lies. If you do that, you will be able to finish it happily and with a smile!

JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?

Agus: Pray! For me, running is the way to be thankful for what God has bestowed upon me. Thankful for God’s blessings.

JustRunLah!: What is your mantra for when the going gets tough in a race?

Agus: Finish what you started! You can do it!

JustRunLah!: Finish this sentence: Running is not about It’s not how fast or far to run,

Agus: but how happy you are running!

 

Race Review: Kyoto Marathon 2018 (by Doctor Will)

Doctor Will
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Race Review: Kyoto Marathon 2018 (by Doctor Will)

In case you ever wondered why the marathon isn’t a Winter Olympic event, I think I know the answer.

Knowing that the Kyoto Marathon is in February, it seemed obvious this could be a cold one, and it certainly was. With temperatures ranging from 1C-6C (34F-43F) between Start and Finish, it was a little tricky to know what to wear that would be right for both. I ended up with a full set of tights and gloves, and only started overheating at one point, when the sun came out around 30km. If you’re coming here, you should bring a variety of clothes (long-sleeve shirt, short-sleeve shirt, tights, shorts, gloves, headgear) because you may not know until the night before exactly what will work best. It was snowing 12 hours before the Start, and even though it was gone in the morning, that led me to switch from a short-sleeve to long-sleeve shirt. If you have never experienced cold-weather running, you want to be ready for it.

Before the start of the Kyoto Marathon

We had a 45-minute wait in the starting pen before the gun went off, but with 16,000 runners there was plenty of body heat to go around, like being in a big flock of sheep. Also, I had kept the blanket from my flight to Japan, which provided a good “throwaway” before the Start (volunteers collected discarded clothes and blankets to be washed and distributed to those in need).

The race very well organized. One thing I appreciated was that foreigners had a baggage truck with English-speaking staff, which was helpful. It’s worth noting, though, that the phrase “break a leg” is something we say to actors before they go on stage; it’s not something we normally say to marathoners about to start. But still, I appreciated the sentiment from the young lady who took my bag and wished me luck.

The water and food stations were also well planned, and well stocked. In addition to pre-peeled oranges and bananas, as well as strawberries, they also had some breads and other Japanese specialty items. I avoided the heavy stuff but was very happy to take as much fruit as I could.

When you run this race (and probably any race in Japan), don’t throw your cups and empty gel packs onto the road. They have plenty of bins, and the Japanese take this quite seriously. They even had runners with trash bags and a bib that said “Sweeper” who were running the race and picking up garbage. Tossing the trash onto the street will earn you some dirty looks, so don’t do it.

Speaking of gel, you should bring your preferred brand with you, because you might not find it here. I normally pick up some GU at the expo, but there was none for sale here. I figured I would just go to GNC and get some, and ran into another problem: no GNC in Kyoto or Osaka (or anywhere in Japan, I think).

The course had lots of active spectators throughout most of the route. Most of the schools, from primary to university, had students out there cheering, and there were plenty of bands, traditional drum groups, and dance troupes to keep the noise level up. While there were some places where no one was out cheering, there were always some volunteers yelling. With my Team USA singlet and my name on my bib I got plenty of personalized cheers, which always helps. I already knew that “Gambate!” means “Let’s go!,” and I’m pretty sure “Haito-haito!” means, “Hey, look at that American, he sure is attractive,” because I heard that a lot. 🙂

At one point we passed a shrine where the monks were out front and blessing us as we passed by. I’m not a Shintoist, but I was more than happy to take any blessing I could get.

Being blessed by monks as we pass their temple

Despite having 16,000 runners, the course started off fast. As we ran out of the stadium the path was a bit crowded, but within a couple hundred meters we were on a wide road and were able to spread out. That made it easy to go fast early on, and as I looked at my GPS I kept telling myself, “That’s too fast, slow it down.” But hey, where’s the fun in that?

I’ve only been to Kyoto once before and never noticed how hilly it is. Now I know better. The first half of the race has a LOT of hills, not necessarily steep but certainly going on for a long time. There didn’t seem to be much of a downhill slope, we would just level off and then start up again. The second half seemed pretty flat, though there is a long hill starting around 37km. So, if you’re coming here, do some hill work in advance so you enjoy the day more.

The course itself is pretty great. It’s mostly though the city itself rather than through the countryside or a big park, so you always have interesting surroundings and spectators. Even the portion that went through the botanical garden had a crowd. You pass seven UNESCO World Heritage sites, and there are volunteers with signs telling you what neighborhood you are in and what you will see as you run through it. If you’re running to win you aren’t going to care about temples and palaces, but if not then you may find the picturesque course to be very nice.

Approaching a temple in Kyoto

Somewhere around 32km, though, we left the road and went down onto a path along the river. This was very narrow and not really smooth. We were down there for about 3 kilometers before getting back up onto the streets. I wasn’t a big fan of that part; I’d already started slowing down and the path didn’t help.

Speaking of slowing, it’s worth pointing out that there’s a 6-hour time limit, and they have checkpoints along the way. If you don’t get to each one on time, they put you on the bus. The last checkpoint was around 41km — can you imagine the feeling of being pulled off the course there? So, if you’re a slower runner, watch your time.

My final time was about 6 minutes slower than my goal, which is always a bit of a bummer. Even without hitting my goal, though, I had a really good time with this race. I’ve wanted to run Kyoto for a long time, and I’d also still like to run the Osaka Marathon in the fall, and it’s good to be fulfilling those goals. Japan takes distance running very seriously, and Kyoto offers a challenging race that makes you feel good about finishing.

Entry into the Kyoto Marathon is by lottery in the autumn before the race (the odds are a LOT better than getting into the Tokyo Marathon). For this year, the entry deadline was 31 August 2017, so set a reminder now on your phone for, say, 1 July, so that you visit their official site to get next year’s entry details. Gambate!!!

Apprentice geisha at the Finish Line

The Longest Run

Ranjetta
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The Longest Run

I was never a morning person. I especially abhor morning runs. The unpredictability of the evening weather in Penang late last year, however, forced me to shift all my long-ish runs to morning when I trained for the Penang Bridge International Marathon. I did not enjoy the prospect of waking up early and sweating it out, but it had to be done.

One morning, just before I began my run, I left my hydration pack, filled with my favourite juices, at a secret spot by the Butterworth Outer Ring Road (BORR). This hideout is the usual station for my evening runs. I went by rote; my hand dropped the bag there, and I was ready to go.

The morning rush traffic began to build up as I made loops after loops of the BORR. I quickly lost myself in my pace and breathing, as always. I made a brief stop every 15 to 20 minutes to hydrate.

As with all long runs, things began spicing up after the two-hour mark. A slow but sure feeling of lethargy began creeping in my veins and muscles. Tired and thirsty, I mentally thanked all gods imaginable as I reached my station again.

But lo and behold, my hydration pack was nowhere to be seen.

I did a double take, thinking that my tired eyes may have fooled me, but the entire pack was indeed missing. To my utter dismay, I found two of the bottles by the beach, the caps missing and the contents half-gone. The other bottles simply vanished into thin air.

Naturally, I was upset. I had a niggling suspicion that a fellow runner, a middle-aged man sitting by the beach and near to my pack, may have been the culprit. He stole glances in my direction and slowly crept away as I huffed and puffed about the crime scene. But what about the cleaners who swept the roads earlier? It could have been anyone!

Overwhelmed by the need for urgent hydration, I made my way to the nearest vending machine and bought a bottle of water at a cut-throat price using my emergency stash of cash buried deep in the pockets of my running shorts. I managed to finish my run with that bottle of water, albeit angrily.

I decided to not make the same mistake twice. The second time around, I was determined to let everyone know what they were in for should thoughts of pilfering my water bottles even cross their mind. I left the pack near a secluded spot of the trail, and scribbled the following words with the reddest marker pen I could find, on a piece of A4 paper:

TOLONG JANGAN AMBIL/CURI. TQ. 10/11/2017.

(Please do not remove/steal. Thank you)

I placed the note within the pack. And so I began my long and slow lumber upon the BORR, with a group performing Hindu funeral rites and some juveniles crossing my path each time I made a loop. The youths, perhaps in their late teens or early 20s, found it hilarious that I was exercising so early in the morning. Raucous laughter and some form of greeting were flung in my direction throughout the first half of my run. Their guitarist even shuffled behind me at one point, strumming a few lines while singing something I was not familiar with.

I seethed as I ran. It was uninvited attention, something that I did not need during my run. Males who ran the same path as I completely escaped their attention. I was singled out, just because I am a female. Thankfully they left halfway through my run, and I was able to focus on my thoughts again.

As I completed the run, I returned to my hydration pack. My bottles were left alone, but the note went missing this time.

Of all the things to cross my tired mind at this point, I suddenly remembered my brother once mentioning to me that the early morning crowds are not of this world and are definitely not to be trifled with.

As his words rang again and again in my head, I subconsciously made the decision to revert to my evening runs, come rain or shine.

My Prosperity Walk 2018 [3.8km] (by Lingderella)

Lingderella
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My Prosperity Walk 2018 [3.8km] (by Lingderella)

The Prosperity Walk 2018 was organised by Pink Apple to celebrate the Lunar New Year. Flag off was 8.30am on 25 February 2018 at Marina Barrage. There is only one distance category of 3.8km at $38 for the early bird registration and the child rate was $28.

Woke up earlier on event day so Willis and I could enjoy some morning walk and scenery as we stroll from The Float to Marina Barrage through Helix Bridge and Gardens by the Bay. This was the shortest distance I’ve ever participated for a run or a walk that I’ve ever participated. Though I think as already walked at least about this same distance as well to and fro from event site and bus stop ?

We reached the event site just a little bit earlier and joined the queue for the free Chinese calligraphy. There’s a list of auspicious words we can use as a reference to asked the calligraphy master to write for us. On the dot we were flagged off with a lion dance performance ?

There wasn’t any baggage deposit available but it’s a walk so it’s fine actually to carry our baggage along. There were cute distance markers and road marshals to guide us directions along the route. There was no hydration points at all along the route which I feel that if there’s one hydration point at mid point it will be great. At the Marina Bay Sands where we reached the mid point for u-turn back, there’s a God Of Fortune mascot giving away chocolates in gold coins packaging ?

Though its a walk but we still ran a little as the kiasu and auntie me wants to get back earlier so we didn’t need to queue too long for the free candy floss and popcorn while the rest is still walking ?

It’s a small event with a few hundreds of participants as I guess the rest of the running community were mostly at other running events that were also held on this very same day as well. It’s great to see Eugene, a passionate runner and photographer along the way and very kind of him to help Willis and me take some super pretty photos for us to keep as treasure ?

(Photo credits: Eugene Tan)

Once we completed the distance, we were given a super cute doggy medal, 2 mandarin oranges, a bottle of new water and a red packet which consist of vouchers.

So while waiting for the lucky draw of a Grand Prize of $1888 which we don’t have the luck of winning at 10am, we queued for the candy floss and popcorn which is not a very long wait ? And enjoyed the performance at the stage by the mascots. There’s a fortune master on stage giving advices for the different zodiac and I’ve seen the emcee at many running events before and he is by far the best emcee ever, he’s really funny and entertaining ?

6 Cool Staircases To Climb Around The World

Mel
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6 Cool Staircases To Climb Around The World

Check out these staircases which is pretty cool to climb, a little dangerous but gives you breathtaking views! It offers you the adreanaline rush and the jaw-dropping moment of great beauty!

#1 Flørli Stairs, lysefjord, Norway

Norway arguably has one of the greatest views in the world with it’s magnificent fjord. Climb 4,444 wooden steps to enjoy the view to the fullest. The 4,444 wooden steps is often considered to be the longest wooden staircase in the world. The 3-km journey gives you about a 750m elevation gain. The climb is tough but one that rewards you with excellent views of the fjords and mountainside. The views really give the term breathtaking a whole new meaning.

#2 Heaven’s Gate Mountain, Zhang Jia Jie, China

Photo Credits: Charismatic Planet

To get here is no easy task – you first take the world’s longest passenger cableway which is 7.5 kilometers in length, followed by a bus drive through a winding road that has 99 bends, then walk up 999 steps. Walk up 999 steps to heaven’s gate located in Zhang Jia Jie. It takes you right under an unbelievable arch which stands 130 meters tall and 57 meters wide.

#3 1000 Steps, Mount Dandenong, Australia

Photo Credits: Adevnture Me

Located in the Dandenong ranges in Melbourne, the 1000 steps is very popular. It takes you through some lush and extensive greenery and gives you a great cardiovascular workout. You do see people running up and down multiple times! Thereafter, you can head to the famous Shannon Bennett’s Piggery Cafe for a really good meal.

#4 Gunung Raya, Langkawi, Malaysia

Gunung Raya stands tall in Langkawi island at 881 m above sea level. Hike right to the very top to give yourself great panoramic views of the Langkawi skyline and coast. The views take your breath away. Climb 4,287 steps right to the top! It’s a really cool and fun workout. To put things in perspective – the KL towerthon consists of 2,058 steps. This is DOUBLE!

#5 Malminkartano Hill, Helsinki, Finland

This hill allows you to climb 426 steps (400m in length) right to the top with an elevation gain of about 90m. When you reach the peak, it offers you stunning 360 degrees views. There is something known as the Malminkartano Hill Challenge, whereby people come to tackle and run up the stairs as fast as they can, leaving them utterly breathless at the same time.

#6 Haiku Stairs, Hawaii

The Haʻikū Stairs, also known as the Stairway to Heaven or Haʻikū Ladder, is a steep hiking trail on the island of Oʻahu, Hawaii. The total 3,922 steps span along Oahu’s Ko’olau mountain range. Although it is considered illegal to climb up the stairs, many do so illegally by trying to circumvent a guard at the bottom and starting their climb in the middle of the night. The views atop are unparalleled – explains why people would take the risk!

Read More:

  1. 4 Most Anticipated Trail Races Accross Asia Pacific 
  2. 15 Most Epic Places To Run [ Part 1 ] 
  3. 5 Races You Must Run In Thailand

Cheers To Driving Less, Running More, Biking More, Walking More

Mel
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Cheers To Driving Less, Running More, Biking More, Walking More

It’s time to ditch your car and commute differently to work. Trade in your car for a bike or a pair of great running shoes and start your ride-commute and run-commute to work!

#1 The Traffic Drives You Insane

Photo Credits: Motor Trade

The traffic can really drive a person crazy! I mean, honestly, spending 1.5 hours in rush hour just to get back home isn’t an ideal way to spend your time, is it? First of all, you’re stuck in such a confined space! You see people walking pass you and cycling pass you and doesn’t that drive you absolutely nuts? Sometimes, a 3 km journey potentially takes you 45 minutes which is ridiculous! You could walk there faster than driving! Think about it, spending 2 hours a day in traffic is 104 hours a year – which is equivalent to a little more than 4 days! Imagine the things you could do with this time!

#2 You’ll Be Fitter

If you traded in your car for a bike, instead of spending an hour of your time idle, you could get in an hours workout instead! What a better way to spend your time! Instead of munching snacks in the car, you’d be burning calories. Everday, day in, day out, and before you know it, you’ll be a lean mean machine!

Photo Credits: Gentleman’s Journal

Exercise helps lower blood pressure and cholesterol and builds a stronger heart. Because of all the exercise you’d be getting in when running, walking or biking, you’ll be in greater health state! This will help you lower your risk of dying from heart problems!

#3 Save The World

Photo Credits: Superhero Method

Being stuck in traffic means wastage of petrol and a whole lot of carbon emissions. The emission of greenhouse gases does so much damage to mother nature. This leads to global warming and potentially hazardous consequences for all living beings on Earth. This is a little step towards saving our world. It may be a little step, but if everyone plays their part, we will eventually get to where we want to one day!

Driving less and opting to run more, bike more or walk more makes for better mental health, better physical health, and a better world! So, what’s not to love about this run-commute and bike-commute concept?

Cover Photo Credits: Road.cc

Read More:

  1. 85-Year-Old South African – World Record Breaking Runner
  2. Kilian Wins Hardrock 100 With Dislocated Shoulder
  3. Tim Don Breaks Ironman World Record In Brazil

New Malaysian Record At Tokyo Marathon 2018

Mel
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New Malaysian Record At Tokyo Marathon 2018

The previous marathon record of 2:28:19 was broken today at the Tokyo Marathon 2018. Sea Games athlete duo – Leo Tan Huong Leong and Muhaizar Mohamed were gunning for a new Malaysian Record! They both managed to break the national record with Tan Huong Leong setting a new record of 2:25:28. Muhaizar ran a 2:27:21. Both of them ran incredible personal bests.

Malaysia’s national record was not the only broken record! Japan’s Yuta Shitara ran an impressive 2:06:10 to claim the new Japan Marathon Record. This is only his 3rd Marathon.

Congratulations Leo & Muhaizar! Congratulations to all finishers of Tokyo Marathon 2018!

Source: Tokyo Marathon

Photo Credits: Jom Kita Lari

10 Books Every Passionate Runner Should Read (and Remember)

Team JustRunLah!
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10 Books Every Passionate Runner Should Read (and Remember)

Running is one of the most popular sports all around the globe, with more than 60 million joggers in the US alone. Motivation is extremely important in this type of physical activity because you get to compete only against yourself, so you are the only one who sets goals or limits.

You can find inspiration for running in a lot of places but books dedicated to this sport can really boost your motivation in that regard. At the same time, novels can teach you many things to improve your results and stamina. In this article, we will show you 10 books every passionate runner should read and remember.

  • The Loneliness of the Long-Distance Runner (Alan Sillitoe)

Alan Sillitoe published this story collection in 1959 to describe an emotional condition of a Nottingham-born teenager. The boy named Smith is a member of a working class family in a neighborhood filled with low lives and petty criminals. A title story shows how Smith turned to long-distance running to run away from everyday misery. The story was so well-accepted that it deserved a movie adaptation in 1962.

  • Footnotes: How Running Makes Us Human (Vybarr Cregan-Reid)

We all know that running drastically reduces the risk of health issues but Vybarr Cregan-Reid wanted to show us that it also improves the mental well-being. His intention in this book was to describe how people use jogging time to contemplate about life. Adding literature and philosophical references to support his ideas, the author made a genuine masterpiece.

  • Born To Run (Christopher McDougall)

Christopher McDougall believes that running is a constitutive element of an entire human civilization. According to him, we were not only born to run but we were also born because we run. McDougall develops this conclusion extensively to make a groundbreaking sports novel.

  • What I Talk About When I Talk About Running (Haruki Murakami)

People go running run for different reasons but one goal remains universal – passionate runners test their own limits with each race or training they take. Literature experts at aussiewritings.com told us that Haruki Murakami should have won the Nobel Prize already, especially having in mind his marvelous book ‘What I Talk About When I Talk About Running’. Give this masterpiece a try and you’ll see what makes it so special.

  • The Cool Impossible (Eric Orton)

We don’t only love fiction novels about running. On the contrary, we believe every marathoner should read a few professional works to improve their capabilities and endurance. Eric Orton wrote one of the best books in that regard, offering you all sorts of valuable jogging tips.

  • Marathon (Brian Freeman)

You’ve probably noticed already that our list is not a one-way street. Including Brian Freeman’s ‘Marathon’, we made another turn. It’s a mind-boggling detective story built around the local marathon and the implications of a bomb attack. ‘Marathon’ is a fast-reading literature that can help you to get the mind off everyday problems.

  • Perfect Strangers (Roseann Sdoia & Jennifer Jordan)

If you are more into true stories, here’s an extraordinary book that talks about events surrounding the 2013 Boston marathon attack. Roseann Sdoia was present at the finish line right at the time when the terrorist’s bomb exploded. It’s a story of running but also about fear, tears, and unselfish help from three noble strangers.

  • Once a Runner (John L. Parker, Jr.)

It is time to go back to some ‘running only’ literature. Parker’s novel explains how it feels to be a real competitor in long-distance races. ‘Once a Runner’ reveals emotions felt by professionals who run not only for pleasure but more importantly for success and glory. It’s a great inspiration for all athletes who struggle to find motivation and personal fulfillment.

  • Running Like a Girl: notes on learning to run (Alexandra Heminsley)

Here’s the one from the ladies’ perspective. ‘Running Like a Girl’ tells the world how most women feel like when they first faced sports and the long-distance running. The style is direct and perhaps even harsh in some parts but that is the whole point – the novel will really teach you how to run.

  • Browning Ross: Father of American Distance Running (Jack Heath)

Jack Heath wrote a book about one of the most important long-distance runners in the US history. As the matter of fact, Browning Ross is the founder of this discipline in America. He was a remarkable figure both on and off the track, so you might want to read when you need some extra encouragement.

CONCLUSION

Reading and running are some of the most beautiful activities a man can perform. And if you read about running, it makes books even more interesting and helps you advance as a jogger. In this article, we showed you 10 books every passionate runner should read and remember. We hope you’ll take some time to read these novels – you won’t regret it!

Guest post / About the author: Olivia is an incurable optimist who always sees the glass as half-full. She likes nature, knows how to enjoy silence and is keen on writing for different websites. Meet her on Facebook and Twitter.

Five Bad Habits to Break to Ensure Long-Term Running Nirvana

Team JustRunLah!
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Five Bad Habits to Break to Ensure Long-Term Running Nirvana

Running is one of the most rewarding sports that can improve personal performance through self-discipline and gives you the option to have an intimate relationship with a specific terrain.

It’s hardly surprising that theindependent.co.uk reports that two million people in the UK and 10 million in the US have actively taken up running and that it is fast becoming the most popular form of exercise worldwide.

While this trend may be on an agreeable rise, there are, however, a few bad omissions, actions and routines most runners are culpable of, at some point or another. Make sure you don’t follow veer off course by taking heed of the bad examples and staying in the straight narrow.

Wearing the wrong shoes

You don’t have to invest in much when you take up running, except for a good pair of running shoes. Your feet need your shoes to act as shock absorbers so the full impact of every step isn’t felt in your joints and ligaments.

It is worth consulting a podiatrist, physiotherapist, trainer or another expert if you can, to map the specifics of your feet and advise on the best shoe technically fit for your feet.

Wearing your normal walking-the-dog trainers could lead to discomfort, pain, injury or a permanent change in gait. Also invest in quality, moisture-absorbing shoes.

Not eating and hydrating correctly

Nutrition may not be the very first thing you think of seriously as you may be just fine with your food and eating routine, especially, if you naturally feel sated. If you’re on a low-carb eating plan though, you’ll need to adjust as ideally, your runner’s plate should consist of 60% fiber-rich carbs and 40% lean protein.

Devising nutrient-high breakfasts that are both tasty and convenient to grab or prepare are vital, as you need these to kick-start your day and as snacks throughout the day. It’s equally as important to take water or have ready access to it when you run so you don’t dehydrate.

Refusing to rest

Your body needs to recover and this means not only taking off a full day but slotting in two or three easy routine runs in your week. Your muscles need to rebuild. Not factoring this in can lead to injury, slower times, the dreaded never-ending plateau and loss of motivation as a result.

Lack of commitment once started

Consistency is key. Whether it’s working out how to adequately nourish your body, settling on a good warm-up and cool-down stretching routine or tackling too-difficult runs too soon, stay with the changes you’ve made. The brain needs repetitive actions and signals before it rewires neural pathways so new habits become instinctive.

Ignoring discomfort or pain

Worse than ignoring discomfort or pain, is self-diagnosing and being your own doctor. Don’t push through the pain – your body has sent you a distress call, and you need to respond with help, not more trauma. If resting up for two or three days does not lead to significant improvement, consult your medical practitioner. It could be a stress fracture or full-blown ligament damage and failing to treat it will lead to stress factors of a mental kind, too.

In the end, it all boils down to applying sensibility, body intuition and a burning desire to indulge the urge to challenge the open road.

Cold Weather = Personal Best? True Or False?

Mel
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Cold Weather = Personal Best? True Or False?

Weather certainly makes a difference when it comes to running. Take a look at the breaking 2 project – where conditions were carefully selected in order to produce the best possible results. There is a reason why they chose to run it in Monza, Italy, where conditions are much cooler and not Sepang Track, Malaysia or F1 Track in Singapore. This is also why you don’t see World Records being run in sunny Malaysia or blistering hot Hawaii. They are usually run in cooler conditions such as Berlin and London.

Running In Cold Weather Improves Performance

Running in the cold can be difficult – with the strong icy winds. It’s much easier to stay in under a warm blanket and hibernate. However, the cold weather actually is much more conducive training weather. This is because – in cold conditions, your body is put under less stress. Running at a 5-minute pace in cold weather puts less stress on your body as compared to running the same pace in hot weather.

Why?

This is because the running motion produces heat as a byproduct when producing energy. Our body needs to lose this heat to avoid a build-up of heat which can be damaging to our body. Think – heat stroke! One mechanism to lose heat is sweating. However, when we sweat, our body also becomes dehydrated. Another mechanism is by transporting this heat to the surface of our skin. This makes your heart work harder. So, the dehydration and the additional work your heart has to do puts your body under more stress.

Photo Credits: Gear Patrol

This means that running the exact same pace in colder weather takes less effort and less energy. Your body is also put under less stress and less pressure.

Potential Problems

One of the leading myths is that in colder weather, your body has to burn more calories in order to keep your body warm. However, it is important to note that this amount of additional calories is a negligible amount. You can mitigate this risk by wearing suitable clothing to keep your core temperature warm. Pro tip: Use rechargeable hand warmers to keep your hands warms during your run.

What you should be taking note of is that in cold weather, your body relies more heavily on glycogen rather than fat as an energy source. So, in order to prevent yourself from hitting the wall, you should take an extra packet of gel as compared to racing in warmer conditions.

Also, it is easy to forget to hydrate yourself. You may not exactly feel thirsty as the lower temperatures prevent you from getting the thirst sensation. However, the possibility of dehydration is very real. Have a hydration strategy and stick to it regardless of whether or not you feel thirsty.

Keeping to this – pick a race in ideal cooler conditions and you are on your way to hitting a personal best!

Looking for an Overseas race to run a PB?

Check out JustRunLah!‘s interactive bucket-list.

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Aussies are now slower than ever, study finds

Andreas
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Aussies are now slower than ever, study finds

In a recent study, researchers from RunRepeat.com analyzed marathon timings in Australia from 2000 to 2016 and concluded that Aussies have never been slower. Their database includes 183,061 results from 154 different races.

When they plotted the mean finishing times year after year (figure shown above), they observed a trend that indicates that Australian marathon participants have been getting progressively slower for the last 17 years. It is important to note that there is an average increase of about 20 mins in the average finishing time of a marathon in 2017, compared to 1999.

A number of different reasons could be responsible for this trend. Some of them are:

  • The overall increased participation;
  • The increased numbers of female participants;
  • The increase of the average age of the participants.

However, what they have found is that these reasons can not explain the trend entirely.

Increased Participation

It is true that the numbers of marathoners have increased in the last 17 years. This might mean that the more popular marathon running becomes, more and more unprepared participants join and they drag the average down. However, when the finisher times are segmented by speed, slowing down across all groups was observed. Additionally, the percentage of people, who just walk the race has been and still is minuscule and cannot be responsible for the overall increase in finishing times.

Increased Female Participants

As we know women are on average slower than men and with more women, the average time goes down. However, when data were segmented by gender, it was found that men and women are slowing down at equal rates, as shown in the plot below:

Aging Population

Interestingly, contrary to the global trend, the average age of marathoners in Australia has been slightly declining. Such an argument, therefore cannot be valid.

What about health?

Obesity in Australia, as in most developed countries, is on the rise. Researchers Andersen and Nikolova used the data on obesity from the Australian Bureau of Statistics and what they found is that both obesity and hypertension trends correlate strongly with the slow-down trend, both when studied in short- and long-term.

It is important to note that correlation is not causation and we can’t be sure that these results are the complete and only explanation for the slowdown of Australian marathoners, but it is worth noting that the deteriorating health seems to have an impact even on the more active and health-conscious marathon runners.

Looking for marathons and races in Australia? Use our free mobile app to discover and keep track of your next running events. Available for iOS / Android.

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