Just Run Lah! - Singapore's online running community | JustRunLah! - Part 79
 
TICKETS

Race Review: Transformers Run 5km 6/1/2018 (by Ken)

Ken
-
0
Race Review: Transformers Run 5km 6/1/2018 (by Ken)
My new year resolution for 2018 was to sign up for less runs and to focus on the important ones instead. Yet I could not resist signing up for the Transformers Run which was happening on the first Saturday of the year.

 

Photo credit: Transformers Run facebook page
Race Pack Collection
  • Race pack collection was held outside Kallang Wave Mall just beside Stadium MRT and there was no queue.
  • The race pack comprised of a Transformers drawstring bag, a black event T-shirt, a water bottle and 2 packets of milk.
  • As it was a fun run, there was no bib and we were given a wristband for entry into the run.
Photo credit: Transformers Run facebook page
The Run
  • The race venue was conveniently located at Palawan Green of Sentosa, directly beside Beach Station.
  • Prior to flag off, runners were greeted by gigantic mascots of Optimus Prime and Bumblebee.
  • Flag off was 10 minutes earlier than the projected time of 430pm.
  • Weaving my way through participants who were strolling with their friends and children, I started running but not for long.
  • At around the 1km mark after Siloso Beach, it became challenging when we had to run uphill. Like everyone else, I slowed down and started walking up Mount Imbiah.
  • The uphill then downhill course lasted for around 1km and we were finally running on flat ground to Palawan Beach.
  • The weather was pleasantly cloudy and only slightly warm.
  • Hydration stations were adequately stocked with isotonic drink and water which volunteers had poured beforehand.
  • The overall distance was only around 4.5km but I felt tired because of the uphill section.
  • At the end of the run, we were given a beautiful finisher medal, a bottle of Ice Mountain water and a can of 100Plus drink.
Photo credit: Transformers Run facebook page
Conclusion
  • It was indeed a very enjoyable run, especially for participants with young children.
  • The Transformers mascots who were present at the event provided plenty of photo opportunities for the runners.
  • Thank you, organizer and volunteers, for making this event a very successful one.
Photo credit: Transformers Run facebook page

5 FREE Fitness Programs For You in 2018

Mel
-
0
5 FREE Fitness Programs For You in 2018

These are Singapore’s best kept fitness secrets. Who says fitness comes with an expensive price tag? Here are 5 FREE fitness programs just for you!

#1 Mall Aerobics


Mall workouts are hour-long workouts that are high intensity and jam-packed with fun. It is an interesting way to hang out and bond with your family and friends. The workouts vary from kickboxing to K-pop dancing or piloxing or even zumba. They have a pretty interesting range of workouts to try out!

#2 i-Run

Photo Credits: Healthy Partners

These running sessions are free of charge and are conducted by great trainers. Whether you want to finetune your running technique or run with a group, these weekly running sessions are for you. Distances are normally 3 km, 5 km or 7 km. This i-Run initiative is held in different districts and really allows you to enjoy the camaraderie that a running group has to offer.

#3 Sunrise In The City

Photo Credits: Doyanne Singapore

This is for the early birds out there. Get your daily dose of exercise before you hit work. The Health Promotion Board partners with studio gyms like Platinum Yoga and True Fitness to offer over 40 workout sessions. You get to pick a workout of your choice – whether it is Yoga, strength training or an aerobics dance workout.

More information here.

#4 National Steps Challenge

This initiative is to encourage people to walk their way to fitness. Participants can get rewards in exchange for the steps they have tracked. You can even redeem cash vouchers. Note the grand prize for season 3 is a Singapore Airlines Business Class return ticket to Stockholm, Sweden. So, what are you waiting for? Walk your way to fitness and get rewarded at the same time!

#5 Sundays @ The Park

Photo Credits: Straits Times

This is a great way to spend outdoor time with your family. Round your family up and head to the park for a good workout session. You have a diverse variety to choose from – Bootcamps, fitness circuits, All that Jazz, Bollyrobics and many more. They are refreshing and interesting workouts. You can pick a different type of workout every Sunday to keep your workouts interesting.

Virtual Runs, Are They the Future of Racing?

Mel
-
0
Virtual Runs, Are They the Future of Racing?

Virtual Runs are getting increasingly popular these days. The concept of a virtual run is that it can be run anywhere, anytime! You run a route of your choice, at a time that suits you. You can even break your runs up. Basically, you run your own race and time your own pace. You use any tracking app or GPS watch to track your race and subsequently, your finisher medal will be shipped to you.

The Good

Virtual runs can keep people motivated. People have said that the fact that they can break their runs into segments yet still get credit for completing the race is what makes Virtual runs appealing to them. There are people out there who really want to complete a full marathon but not able to do so. Virtual runs give them the opportunity to do so by splitting up their runs into bite-sized runs. These runs prepare them to finally one day be able to complete this distance. This gives people the motivation to keep running and strive to hit their goals.

The Great (For Race Directors)

Virtual runs allow for race directors to increase their numbers despite having a sold out race. It becomes an alternative way to raise money. For the sponsors, this is more exposure in terms of numbers and can even mean global exposure. Someone all the way in Osaka, Japan can run in a virtual run held in Los Angeles, USA. Runners can still run a sold out race. It seems like a win-win situation.

The Not-So-Nice

There is just something about the racing atmosphere that is different from virtual running. Standing at the starting line, with music to accompany your pounding heart, and adrenaline flowing through your veins somehow or rather gets you to push yourself harder and run faster. There is just some inexplicable reason we runners are addicted to racing – and this is something a virtual run just does not offer.

The Ugly

Competitive virtual runs are difficult to monitor. There was recently a virtual run that ran for 20 days. The furthest distance ran in the 20 days would win a Garmin Fenix 5. The mileage clocked in by the winners was unbelievable. They were clocking in more mileage than world class elite athletes. Unless they really ran all day, every day, it was really difficult to believe they actually clocked in such mileage.

Virtual runs are popular, but they will never replace real runs. There will always be that desire for people to come out and meet their running buddies and run a race!

Looking for a Virtual Race?

Our event registration platform has a section dedicated to virtual runs – that way, you can always be up-to-date for challenges that are available in your area! Check it out here and book your next slot to find out what’s the craze is all about!

JustMove Asia

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 collectables is here!

Click here to find out more.

Meet Kelvin and Regina of V8Runners

Stanley Tan
-
0
Meet Kelvin and Regina of V8Runners

Hello! We are Kelvin and Regina. Both of us rarely run in the past as we are busy with our work. We tried to hit the gym once in a while but running on a treadmill is static and boring so eventually, we stopped running.

After we moved into Vue 8 Residence, we are determined to have a better and healthier lifestyle. We were delighted when we saw the post by Stanley in the Vue 8 Residents’ Facebook for weekly Sunday runs at 7am. We immediately decided to join the group as it is opened to everyone including beginners like us and most importantly it met our objectives. Besides that, it is also the perfect platform for us to get to know our neighbours who share the same interest.

During the first few sessions, waking up at 7am was a challenge to us as we are not early risers especially during weekends. But every time after the running sessions, we felt refreshed and rejuvenated after a long week at work. That gave us the determination to wake up early and join the weekly sessions ever since. The different and interesting running routes that suit both slow and fast pace runners were very well planned and managed by Stanley.

Running regularly definitely helps us to build up stamina and stay fit. Most importantly, we enjoy our runs and we get to spend more time together. We are really thankful to join V8Runners as we are getting stronger not only physically but mentally as well.

Recently, we participated in the non-competitive run – Banana Relay with Christopher to form a team of 3. We ran as a team and completed the relay together. It was very fun and challenging running with the other runners in the running community.

We want to challenge ourselves in the future by participating in half marathon and full marathon events. We would like to make the impossible, possible! Lastly, we will continue to join the V8Runners’ weekly runs for better health and life.

Top 5 Bucket List Marathons in Europe You Should Try in 2018

Mel
-
0
Top 5 Bucket List Marathons in Europe You Should Try in 2018

Are you looking for an adventure? Here are 5 unique and beautiful races for you to consider! These 5 runs in Europe are truly worthy of being a bucket list marathon!

#1 Jungfrau Marathon, Switzerland

The Jungfrau Marathon has an elevation gain of over 2000m in 42 kilometers – Europe’s largest incline in altitude over 42km. Thus, making this one of the most demanding marathons in the worlds. But it is also one of the most beautiful marathons in the world. The view of snow-capped mountains against clear blue skies is beautiful. Runners will traverse the charming town Interlaken before heading upwards to have front row views of the Swiss famous peaks – Eiger, Monch and Jungfrau.

Happens Next: 15th September 2018

#2 Mont Saint Michael Marathon, France

Photo Credits: World Marathons 

Run one of the greatest marathons in France. With the majestic Mont Saint-Michel as a backdrop, the Marathon de la Baie du Mont Saint-Michel is one of the only marathons is the world where you can see the historical finish-line even before embarking on the legendary 42,195km distance. You can see your goal, so keep your eyes on the prize and run towards Mont Saint Michael. This is one of the greatest monuments in the world.

Happens Next: 26th May 2018

#3 Lisbon Marathon, Portugal

The Lisbon Marathon offers great coastal views. Starting in a picturesque village just outside of Lisbon, you run 42km along the coast to finish in Lisbon city. The views are stunning and this run is often hailed as one of the most gorgeous marathons in Europe. It is also known as the Rock N Roll Marathon because you are accompanied by various live music performances along the route.

Happens Next: 14 October 2018

#4 Marathon Du Medoc, France

Photo Credits: Ful-on-tri

Who would have thought of having a marathon with oysters and foie gras served and wine to wash down all the good food. Well of course – the French. The route offers views of vineyards, the countryside, and castles. Run through  23 of Bordeaux’s fairytale wine producing chateaux, and have the chance to try the wine at the water stations. It’s a great fun marathon to run!

Happens Next: 8 September 2018

#5 Lochness Marathon, United Kingdom

Nothing prepares you for the scenery this race. The Lochness Marathon is a spectacular point-to-point route along Loch Ness. It brings you through the moorlands and the stunning highlands. It is breathtakingly beautiful, has a flawless organization and has a great friendly atmosphere!

Happens Next: 23 September 2018

Top 5 Bucket List Marathons in Asia You Should Try in 2018

Mel
-
0
Top 5 Bucket List Marathons in Asia You Should Try in 2018

Are you looking for an adventure? Here are 5 unique and beautiful races for you to consider! These 5 runs in Asia are truly worthy of being a bucket list marathon!

#1 Danang International Marathon, Vietnam

Da Nang is the most beautiful beach town in Vietnam. Da Nang’s 30-kilometer coastline is renowned for pristine beaches with white sand, crystal-clear blue water. What better way for a runner to see the scenic views of Danang than to run the Danang International Marathon! The run route of the Manulife Da Nang International Marathon will allow you to experience a beautiful coastline, the surrounding mountains, and a city with beautiful bridges that cross the poetic Han River. Come see that Vietnam has to offer!

Happens Next: 12th August 2018

#2 Kinabalu Climbathon, Malaysia

Photo Credits: Nasier Lee

Kinabalu offers great panoramic views! Let the alluring beauty of Kinabalu mountain take your breath away, with amazing sights, sounds, and fresh air. While it takes most casual climbers 2 days to scale this mountain, participants are expected to challenge the mountain in less than a day, with some professionals only taking 4 hours to summit Kinabalu and run back down. It is truly a race like no other.

Happens Next: October 2018

#3 Bromo Marathon, Indonesia

Photo Credits: Bisnis Wisata

The Bromo Marathon offers breathtaking views of unique landscapes, including the fame Bromo Mountain. The route takes you through very diverse landscapes – that’s what makes this race really special. You run through villages scattered throughout the mountainous route, getting a little taste of the village life in Bromo. You will truly appreciate the volcanic beauty of Bromo running this race!

Happens Next: October 2018

#4 Annapurna Mountain Marathon, Nepal

Words aren’t enough to describe the beauty of this race – look at the photos. Run above the clouds as you run from Annapurna Base Camp (ABC) to Dhampus. It’s got big mountain views, forests trails, and great village cultures. This will become an epic adventure of a lifetime – it is challenging, it is beautiful and it is out of the world extraordinary.

Happens Next: 3rd June 2018

#5 Fuji-san Marathon, Japan

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

Happens Next: December 2018

Top 5 Bucket List Marathons in US You Should Try in 2018

Mel
-
0
Top 5 Bucket List Marathons in US You Should Try in 2018

Are you looking for an adventure? Here are 5 unique and beautiful races for you to consider! These 5 runs in the US are truly worthy of being a bucket list marathon!

#1 Honolulu Marathon

Photo Credits: World Marathons

Aloha! Run 42.195km in an island paradise and experience the aloha spirit. The route offers beautiful coastal views. The view itself is reason enough for you to join this race. It is jaw-dropping. It is a run with no cut-off time, making it a run for everyone! This is the 4th largest marathon happening in December annually.

#2 Walt Disney Marathon

Photo Credits: Walt Disney Marathon 

Relive your childhood with the Walt Disney Marathon. Running in the most magical place on earth would be a dream come true for many. The Walt Disney Marathon has always been dubbed the happiest marathon on earth. This is because running pass Mickey Mouse, high-fiving Goofy and having Pluto cheer you on while you take on 42.195km somehow brings back all your childhood memories and for some inexplicable reason puts a smile on your face! The run takes place annually in January in Sunshine Florida! It’s the atmosphere that makes this run a truly magical one!

#3 Marine Corps Marathon

Photo Credits: Military 

The Marine Corps Marathon has the honour of being the People’s Marathon. This run serves as an advocate for the values of courage and commitment fostered by United States Marine Corps. It celebrates discipline and remains a repository of inspiration, ambition, desire, stamina, tenacity, and resilience. The run takes place annually in October in Arlington, Virginia, and Washington. Celebrate the accomplishment of every runner with the Marine Army!

#4 Big Sur Marathon

Photo Credits: Big Sur Marathon

Come run on the ragged edge of the western world! This run has beautiful views of the Pacific Ocean to boast as you run through ranches and redwoods. The course ain’t easy with undulating hills but the view is well worth it! The centerpiece of the course is the iconic Bixby Bridge where you’ll be greeted by a Tuxedo-dressed man playing a grand piano! Can it get any classier? This run is held annually in California every April.

#5 Boston Marathon

This has been and will always be the ultimate bucket list marathon for almost all runners. We think it’s because of the prestige that comes with qualifying for the Boston Marathon. It is indeed the dream of many runners to hit the coveted Boston Qualifying. There is just something more satisfying about being able to achieve something! Hence, many chase the Boston dream!

Read More: World Marathon Majors: Where, When, Why

KL Marathon 2018 – Sold Out In 10 Hours, Finisher Medal, Training & More

Mel
-
1
KL Marathon 2018 – Sold Out In 10 Hours, Finisher Medal, Training & More

Malaysia’s BIGGEST marathon is back – Standard Chartered KL Marathon returns in 2018 on the 8th April 2018. The most iconic running event in Malaysia welcomes 36,000 runners to descend into Dataran Merdeka at the 10th Edition of the Standard Chartered KL Marathon!

#1 Sold Out In 10 Hours

Being the 10th Anniversary, the interest in SCKLM2018 has been mounting and the response for the opening of registrations over the last 8-10 hours has been unprecedented. Although SCKLM has sold out over the last few years, the support has been overwhelming this year, selling out in just 10 hours. Good luck to everyone who managed to sign up and see you guys at the start line!

#2 10th Anniversary Finisher Medal & Event Video

Feast your eyes on the brand new SCKLM2018 10th Anniversary Finisher medal, with an intricately carved design of the KL city skyline and a unique spinning center. What a cool medal! Train hard and be a proud owner of this unique medal!

SCKLM has always been the most iconic running event in Malaysia! It is the most anticipated, most celebrated running event in Malaysia! As SCKLM celebrates it’s 10th anniversary, we look forward to a great event with more surprises!

#3 Training

Now that you’ve registered, it’s time to train for it. Remember to respect the distance! Train hard to race easy! Check out some of the training venues in Malaysia and run yourself to a new personal best!

#4 Missed out? Alternative races:

SCKLM sold out within 10 hours – to the dismay and disappointment of many! Fear not, check out some alternative races you can join on our race calendar!

5 Easy Tips to Eliminate 500 Calories a Day

Mel
-
1
5 Easy Tips to Eliminate 500 Calories a Day

To lose a kg of fat, you need to burn about 7000 calories. Reducing your calorie intake by 500 calories a day will create a calorie-deficit of 3500 calories in a week. This means you can lose half a kilo in a week just by reducing your calorie intake by 500 calories. This means you can lose up to 2kg a month.

#1 Don’t Drink Your Calories

Liquid calories are so deceiving, it becomes dangerous. Remember, liquid calories count! Even beverages you perceive as healthy such as fruit juices and smoothies are jam-packed with calories. A cup of orange juice can contain about 150 calories which is almost 10 percent of your daily calorie intake already. Even worse if you order that Starbucks Frap. A Mocha Frappe with whipped cream can contain up to 600 calories – that’s a meal’s worth of calories in itself. You can cut out hundreds of calories by drinking water instead of sweetened beverages!

Read More: 5 Drinks You Should Stop Buying

#2 Cut The Sauce

Adding ketchup or mayo greatly adds to your calorie consumption. For instance, eating salad may not be as healthy as you think if you’re adding that Caesar salad sauce or honey mustard mayo. A tablespoon of mayo contains up to 60 calories and is very high in fat content. Try to cut down on the sauce, or if you must, use a Balsamic vinaigrette for your salad dressing instead. This is much less in calories.

#3 Don’t Eat The Skin

A boneless chicken breast with its skin on has 50 calories more than it’s skinless counterpart. Eating the skin means adding calories to your meal. The skin of a quarter chicken would have far more calories. You should, however, cook your chicken with the skin on. Cooking with the skin on helps keep the meat from absorbing oil. Heat draws moisture from inside the meat to the skin, forming a crust that prevents oil from seeping into the meat. Only remove the skin when eating!

#4 Eat Whole Fruits

Whole fruits are able to fill you up better as compared to fruit juices or dried fruits. Dried fruits are small. It is easy to keep snacking on them and overconsume calories. Take this example for instance – you can eat 10 dried prunes in one seating, but can you consume 10 prunes all at once? Whenever possible, choose whole fruits! This will prevent you from overeating and control your calorie-consumption.

Read More: Do You Know What Fruits Make You Gain Weight?

#5 Drink Water Before Meals

Drink a cup of water before starting your meals. It’s easy to mistake thirst and hunger, causing us to consume more calories. A simple research has found that drinking 2 glasses of water before your meal can reduce your calorie intake by 13 percent. That’s quite a fair bit of calories.

Read More: Water – How Much Do We Need Daily?

Are Fun Runs Declining in Asia?

Mel
-
7
Are Fun Runs Declining in Asia?

Are fun runs on the rise or decline in Asia? Fun runs are normally of the 5 km distance. They are non-competitive and people do it, as its name suggests – for fun! They are often themed, and a great way for you to have a great time out with friends and family. However, are they popular among runners? Here are 3 things we runners think about when we look at fun runs!

#1 Crazy Expensive

Fun runs are really expensive these days! You have to fork out so much just to have fun? Don’t believe me? Look at the Spongebob Run Malaysia 2017 – priced at MYR 95 to run 5 kilometers. Or the Garfield Run Singapore, charging a hefty SGD 42.50 to run 5 clicks. Oh and I remember that Hello Kitty Run back in 2016 that charged MYR 150 to run a 5 km. Seriously?? – 150 bucks to run for 30 minutes? If you haven’t noticed, I can run 5 km around my house, FOR FREE!

#2 Dollar Per Kilometre

I’m sure you’ve heard runners going I registered for the 42km instead of 21km because it’s only 20 bucks more to run another 21km. Sounds familiar?

Runners these days seem to love doing the math. They talk about this dollar per kilometer thing. Take the Hello kitty Run 2016 for instance – that’s paying MYR 30 to run 1 kilometer. Compare this to the Standard Chartered KL Marathon which cost you MYR 90 to run a full marathon. That’s only MYR 2.14 per kilometer that I am paying for. So, yes, fun runs are so not worth it!

#3 We Are Runners

Fun runs justify the high price they charge with the goodies they give out – maybe a snoopy plushy or a Garfield pillow. But, we are runners after all. We don’t really care about the carebear soft toy or the extra keychain in our race pack! We care about running, running, and more running! So, 150 bucks for a 5km fun run with a giant Garfield – so not worth it, but 150 bucks to run 100 kilometers – so damn worth it! We pay to run and 5 kilometers fun run just doesn’t seem enough for us runners.

Perhaps fun runs are popular, but not among true runners!

Jaybird Finds Out Why You Run

Mel
-
0
Jaybird Finds Out Why You Run

Jaybird wraps up the year with great efforts at the Standard Chartered Singapore Marathon RECP and race day- giving everyone a great time with fun and interesting activities down at the Jaybird booth. Here are the highlights of what went down!

#1 Why I Run Wall – Jaybird‘s new marketing strategy: An emotional connection to runners

Jaybird came up with a Why I Run Wall whereby runners tell everyone why they run. Everyone runs for different reasons, some very personal, but all very inspirational. Runners pen down inspiration quotes on why they run on this wall. Running is great because we can draw inspiration from everyone, and we sometimes inadvertently become an inspiration to someone else. This was indeed a meaningful activity for all runners.

#2 Capturing Your Memories At The Jaybird Photobooth

Jaybird received many runners at the Jaybird Photobooth, all eager to have a snapshot. If anyone’s looking for their photos, check out the Jaybird Facebook page! At the same time, did you know there was a photo competition going on? Stay tuned to the Jaybird FB Page to check out if you’re one of the lucky winners – lucky winners walk away with a brand new Jaybird Headphone.

#3 The Jaybird Claw Machine

There’s always a kid in us – we love fun and games. It brings out our inner child. Jaybird let us become a kid again with the Jaybird Claw Machine, giving us a taste of out childhood arcade days. Here, runners stood a chance to win the Jaybird Premiums from the claw machine – if they manage to claw it out.

#4 Great Promotions

Jaybird has got great news – they are having great promotions available island-wide until the end of the year. So, what are you waiting for? – Don’t miss out on these great deals.

Jaybird RUN $269 (u.p. $299)
Jaybird X3 $179 (u.p. $215)
Jaybird FREEDOM $169 ($259)

Power your passion with Jaybird when you run!

How Often Should You Replace Your Running Shoes?

Mel
-
1
How Often Should You Replace Your Running Shoes?

Running shoes have a lifespan. Shoes wear and tear over time, and so does the cushioning and support your shoes have to offer. This is why you should always replace your running shoes.

Why Change Your Running Shoes?

In our running shoes, there is a midsole which has the function of providing us cushioning and support. When we run, we apply pressure and it is this midsole that absorbs this pressure. The midsole compresses and returns the energy to us as we begin our next stride. This is the bounce feel we often experience in our shoes when we run. After some time, this midsole loses its ability to absorb this stress and becomes dead. It no longer has this bounce feel, nor the cushioning and support it once had to offer. This can often lead to injuries.

Just like pickleball shoes or any other sports shoes you buy, getting the maximum support should be the guiding principle when determining the need for a replacement. The shoes must always give you maximum grip and comfort without putting you at risk of sliding or injuries.

But then there is the question of how often should you replace them? How often really depends on a number of factors – your mileage, the terrain, and your bodyweight.

Read More: How To Buy Your Next Pair Of Shoes?

Mileage

As a general rule of thumb, your shoes have a lifespan of 600 – 800 kilometers. That being said, racing flats have a thinner outsole to facilitate it being lightweight. This thinner outsoles mean that it is easier to wear out as compared to training shoes which have a thicker outsole. Racing flats should be replaced approximately every 400 – 500 kilometers.

Terrain

Your shoes will wear out faster if you are running on the road all the time as compared to running on a cross-country terrain. This is because, on road, you will always land in the same plane. On the other hand, in the trails, the terrain makes it such that you will always be moving in different planes, landing in different directions. This slows down the wear and tear.

Read More: 5 Mistakes Runners Make When Buying Running Shoes

Bodyweight

A heavy runner puts their running shoes through more stress and work. This is because the running shoe has to absorb the shock of more weight. A heavier person causes more force to be applied to the midsole of the shoe. The midsole has to work harder to absorb this force and hence wears out faster.

Telltale Signs

  • Your outer sole has completely worn out and the white midsole is exposed
  • Your shoes no longer stand up straight when placed on a flat surface. It wobbles.
  • You no longer feel the bounce in your shoes when you run
  • You see cracks and creases in the white midsole
  • You have exceeded 800 kilometers of running in your shoes

Keep Track Of Your Shoe Mileage

This is why it is important to keep track of your running shoe mileage. You can do this by keeping a simple running shoe mileage diary. You can even use running apps such as Strava that allows you to keep track of your mileage in different pairs of shoes!

3 Important Reasons Runners Should Practise Yoga

Mel
-
0
3 Important Reasons Runners Should Practise Yoga

Yoga can teach us great lessons that are able to help us in life. Runners and athletes can benefit from practicing Yoga. The benefits of the Yogi life is immense – here are 3 important reasons why runners should incorporate Yoga into their life.

#1 Flexibility

Did you know the best marathoner of all time Eliud Kipchoge is greatly inflexible? He probably could benefit from some Yoga lessons.

Yoga brings you through a variety of stretches that could improve your range of motion in your given joint area. Flexibility is very important for athletes, especially runners. Did you know the running movement involves only a one plane movement – forward. This causes the muscles required for the forward movement to be particularly overdeveloped as compared to muscles required for the backward movement and lateral movement. These overused muscles become really tight and reduce your flexibility.

Yoga is a great way to stretch out your overdeveloped tight muscles. Running reduces your flexibility which can be countered by Yoga Classes.

#2 Mental Training

The most important thing Yoga can teach us is this. In Yoga, you are required to be in tough uncomfortable situations such as a back-bending pose and hold the pose. Sometimes you are required to sit in a pose for 30 minutes. In order to do so, you are required to be aware of your body, concentrate on your pose and breathing, and clear your mind. This helps make the situation more manageable. This skill is a transferable skill which can help you through any adversity thrown at you – in athletics and life.

Read More: Health Benefits of Yoga

#3 Strength

Yoga strengthens your entire body as a whole. It brings you through a series of poses that can train your strength, both physically and mentally. For instance, holding poses challenge your physical strength and mind. You have to hold these poses beyond fatigue, using yoga breathing techniques to help you manage the mental challenge. These poses also force you to engage your muscles to stay in a particular pose, strengthening them. In athletics, being strong is a plus.

Strength, both mental and physical is very important in athletics. Yoga is able to teach us both. Try out a quick 20 minute Yoga session right at home and start repeaing the benefits of Yoga!

4 Critical Ways To Improve Your Swim Kick

Mel
-
1
4 Critical Ways To Improve Your Swim Kick

The swim kick is one of the very important components of the freestyle stroke. There are 2 schools of thoughts regarding the swim kick. Some people argue that the legs should be saved for the bike and the run component of a triathlon. You should focus on your arm stroke instead. The other point of view is that kicking with the right amount of force preps your body physiologically for the upcoming bike and run. Hence, the importance of the kick.

The kick should be a gentle fluid flow, like a dolphin rather than a rough scissors motion. Your foot should only move up and down approximately 12 inches. Anything more will cause unwanted drag and make your underwater pull less efficient. Your kick should be like a flutter kick – one of a quick tempo.

Here are 4 key techniques to work on to improve your swim kick.

#1 Kick From The Hip

Many of us tend to bend our knees and kick. Your kick should come from your hip and not from your knees. This creates a large amount of drag and slows you down when you swim. Instead, keep your legs relatively straight and make sure that force is driven from your hip. Your knees will bend slightly naturally. So, you should focus on driving the force from your hip instead of focussing on keeping your legs straight.

#2 Kick Timing

There are 2 popular kick timings – the 2 beat and the 6 beat. 2 beats mean that your legs kick twice in one cycle. One cycle is 2 arm strokes. This means in a 2 beat kick, your right leg kicks as you left arm strokes followed by your left leg and right arm. In a 6 beat kick, your legs do not stop kicking. A 6 beat kick gives you more power. Often, a 2 beat technique is used by long-distance swimmers and triathletes. The 6 beat kick is used by sprint swimmers. A light flutter 6 beat kick is sometimes employed by distance swimmers as well.

#3 Point Your Toes

Photo Credits: Annie Emmerson

Not pointing your toes represents bad technique and slows you down dramatically. This is due to the drag created by your foot. When you do not point your toes, you are pushing water forward, hence slowing yourself down dramatically. Pay extra attention to pointing your toes when you kick. You can do this by doing kicking drills with a board. The sole objective of the drill would be to focus on pointing your toes, irrespective of speed and power.

Why is it good to wear men’s and women’s water shoes when swimming? Because it adds comfort to your feet. It will help your feet cool even on a hot summer and can let you kick freely on the water.

#4 Work On Ankle Flexibility

Linking back to pointing your toes, a lot of us may have problems with pointing our toes due to limited flexibility. If you are a pure swimmer, ideally, you should be able to point your toes beyond straight. This will help you reduce drag and allow you to swim faster more effortlessly. However, if you are a triathlete, your ankle should be flexible but not too flexible. This is because flexibility comes at the expense of stability. Stability is important in the cycling and running leg.

Read More: The 4 Pillars Of The Freestyle Stroke

3 Popular Diet Plans Any Runner Should Know

Mel
-
0
3 Popular Diet Plans Any Runner Should Know

If you are looking to boost your athletic performance, here are 3 popular diets that could just do the trick. Take your fitness performance to the next level by fueling yourself right. These diets are different. They work on optimizing your energy levels and training your body to use your body fat as an alternative source of fuel.

#1 Atkins Diet

Photo Credits: Livestrong

An Atkins diet is essentially a low-carbohydrate diet. The aim is to avoid carbohydrates. The rationale behind this is to train your body to switch from burning glucose to burning the fat stored in your body as an energy source. When you consume refined carbohydrates in large amounts, insulin levels rise and drop rapidly. The rising insulin levels trigger your body to store energy from the food you have consumed. If your body is using energy from the consumed food, it is less likely that your body will utilize the fat stored in your body as a primary energy source. People on this diet can, however, eat as much protein and fat as they like.

Read More: 5 Best Food For Runners

#2 Vegan Diet

The vegan diet is made popular by many ultra trail runners – Scott Jurek and Vlad Ixel alike. The vegan diet approach is only consuming plant derivatives. This means cutting out all animal-based products such as milk, cheese, eggs, and meat. People on the vegan diet often talk about the much higher energy levels they experience. This is because animal byproducts require more energy to be broken down. This causes a degree of fatigue as compared to a plant-based diet. Many Vegan ultra runners swear by this diet and attribute their high energy levels to Veganism.

Read More: Vegan VS Runner

#3 Intermittent Fasting

Intermittent fasting has become increasingly popular of late. People who fast intermittently eat within an 8-hour block, fasting for the remaining 16 hours. When you consume food, your glycogen levels are topped up. Throughout the day, your body utilizes this glycogen as a source of energy. After 12 hours of fasting, your glycogen levels become low. When this happens, your body is triggered to release fat into your blood stream. This fat is then converted into energy for food for your body and brain. This is the benefit of intermittent fasting – training your body to burn fat as fuel.

Insoles, Do They Affect Your Running?

Mel
-
0
Insoles, Do They Affect Your Running?

Some runners swear by insoles. Insoles make it possible for them to run. Without them, running would not be possible. Somehow, that knee pain just seems non-existent when running with insoles. On the other hand, some runners have no idea what insoles are. They are completely clueless as to the existence of insoles, let alone it’s functionality.

The science of the sole is one of great debate. It’s a billion dollar industry but begs the question – do I need insoles? This then leads us to another question – if I need insoles, what insoles are right for me given the array of choices out there!

So, What Are Insoles?

Photo Credits Currex Sole

An insole is a removable shoe insert mainly used to improve the comfort and fit of the shoe. Insoles are also advertised as being able to correct problems with the feet and pressure. It is said to help with many foot related problems such as arch problems and plantar problems.

Do I Need Insoles?

Insoles are designed to improve pressure distribution. Everybody runs differently. Sometimes, when we run, pressure is not evenly distributed. The way we run makes pressure accumulate at certain points and this accumulation can cause discomfort and even lead to injury. With an insole, this redistribution of pressure helps deal with this issue. It is in this manner that insoles can help a runner battling injury, to a runner who finds mild discomfort whilst running to an elite runner trying to gain a competitive edge.

However, if insoles give you discomfort, this means insoles are not for you. Remember, everyone runs differently, and everyone has their own preferences. There is no one best thing for everyone.

How Do I Choose An Insole?

Choosing an insole is like picking out the right shoe for you. People have different preferences. Some people prefer lightweight racing flats whereas some people prefer shoes with a little more cushioning. For example, I can vouch that the Mizuno Wave Emperor is the best shoe ever made to walk the earth, however, not everyone is going to agree with me. Especially those who like support and cushioning in their shoe.

Comfort is the main factor to consider when choosing an insole. Try on various insoles and see which gives you a more comfortable fit. Run in them before making your decision. Remember that if you’re going to be forking out your dough, make sure it’s worth the money!

1...787980...211Page 79 of 211