Zentosa LiveWELL Festival returns with over 250 activities across five holistic pillars of wellness

By
Team JustRunLah!
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10 May 2023, Singapore – Zentosa LiveWELL Festival* returns to Sentosa with a holistic wellness compass for guests to curate their personal journey of wellness discovery. From 10 June to 9 July, the second edition of the festival will transform Sentosa into an island retreat with over 250 activities across five holistic pillars of wellness for festival-goers.

Leveraging Sentosa’s unique island vibes, Zentosa LiveWELL Festival will offer a range of experiences all across Sentosa Island, suitable for both Singapore residents and guests from around the region looking for a novel approach to wellness in an island-city getaway. Organised by Sentosa Development Corporation (SDC), and in collaboration with the Wellness Festival Singapore, the festival also empowers guests to care for their mental health, even as more Singaporean residents are willing to seek help for their mental wellbeing.

A highlight is the new mental and emotional wellness zone, FeelWELL at Fort Siloso, anchored by art installations and poetry created by local artists Kult Studio & Gallery and Charlene Shepherdson, in collaboration with the National Arts Council and National Heritage Board. The installations and poetry tap into the storied history of Fort Siloso and aim to create an immersive experience for guests as they journey through quiet moments of self-reflection.

The festivities will kick off on 10 June with a specially organised Discovery Walk, where guests can discover more about Sentosa’s coastal and natural history as they embark on the walk with plenty of insightful pit stops along the way. Flagging off the Discovery Walk is Korean mixed martial artist and judoka Mr Choo Sung-hoon (better known by his nickname ‘Sexyama’), who had recently appeared on reality competition series, ‘Physical: 100’. As an exclusive privilege, Sentosa Islander members can register for one of 100 slots for an exclusive meet-and-greet session with him.

Zentosa LiveWELL Festival Village

Taking centre stage is the Zentosa LiveWELL Festival Village, housed at Southside from 10 to 25 June, leveraging the venue’s picturesque bayfront views as a serene yet vibrant backdrop. Aside from the ongoing activities and workouts, festival-goers can look forward to health- related talks, healthy food and beverage (F&B) options, and a range of free music programmes including Jazz by the Beach. SDC has also partnered The Body Shop Singapore which will be conducting yoga sessions at the Festival Village featuring instructor Brandon Chong.

Guests can curate their own wellness journey from across more than 250 activities at the festival, categorised into five key pillars, with mental wellness and the positive effects of strong lasting relationships as new focus areas this year.

FeelWELL – Building on mental wellness at Fort Siloso

FeelWELL will nurture one’s mind and soul through a transformative art installation by Kult Studio & Gallery. The installation ‘The Way to Wellness’ will be exhibited across three tunnels of Fort Siloso and brings guests on a journey to inner peace through visual, auditory, and tactile cues. The installation is deliberately interactive, drawing festival-goers in to evoke a sense of introspection and reflection, leaving them renewed and reinvigorated at the end of their journey. Throughout each tunnel, visitors will get to experience the marvels of Charlene Shepherdson’s literary works and appreciate the series of narratives and poems created by the artist. (Please see Annex for more information about the installations)

Guests can also pledge their commitment to better their own wellness journey by inking their pledge on a coloured ribbon which will be streamed together by local artists into a temporary art installation at the Fort Siloso Skywalk.

Artist impressions of the ‘Resolutions’ installation at Tunnel A Complex at Fort Siloso
Artist impressions of the ‘Resolutions’ installation at Tunnel A Complex at Fort Siloso

Aside from the art installation, guests can also experience the healing power of plants through hands-on therapeutic horticulture workshops, among other activities that nurture guests’ emotional and mental wellness.

Create a piece of moss art at one of the FeelWELL workshops at Fort Siloso

BondWELL – Strengthening relationships with loved ones at Imbiah

Strong relationships with loved ones are key to one’s overall wellbeing, and activities at BondWELL will enable guests to immerse themselves in the welcoming environment and reconnect with loved ones. Stroll through the verdant surroundings of the Imbiah Trail, recharge through the healing and sensorial qualities of the forest via the Therapeutic Forest Walk @ Imbiah Trail, while gaining a deeper appreciation of the natural surroundings. Additionally, guests can ‘digitally detox’ from their devices and reconnect with family and friends through nostalgic and tradition games such as five-stones, pick-up sticks at the Imbiah Forecourt located just outside of Madame Tussauds Singapore.

Reconnect with your loved ones at the Discovery Walk as you explore the lesser-known parts of Sentosa

Return of popular experiences from 2022 (PlayWELL, EatWELL, and RestWELL)

Building on the positive guest feedback and encouraging participation in the inaugural edition, the key pillars of physical wellness (PlayWELL), healthy eating (EatWELL), and mindful resting (RestWELL) will return.

Fitness and mindfulness come together in these curated experiences designed to bring guests closer to their own physical wellbeing goals. One example is the enhanced True Fitness Hour, in partnership with True Fitness, where workout buffs can register for sessions with yoga instructor Yenny Christine and pick up tips to enhance their spinal flexibility, or learn about calisthenics from celebrity coach Jacob Manning. Other True Fitness Hour sessions include Fight Do, a high-intensity class combining boxing and martial arts, as well as KPopX Fitness and Zumba.

Register for the True Fitness Hour workouts with Yenny Christine (left) and Jacob Manning (right) among other exhilarating classes

For those looking to take their workouts up a notch, sign up for classes such as Silent Kickboxing, a workout session wit music and vocals beamed directly to an individual’s headset, Beach Pop Cycle, an energetic cycling session with a groovy upbeat soundtrack, or WeBarre Stretch & Technique, a mix of floor Barre moves to achieve deep, active stretches.

Challenge one’s physical fitness at the PlayWELL workouts such as Silent Kickboxing, Beach Pop Cycle, WeBarre Stretch & Technique, and more

Meanwhile, families can also register for another fun walk, Pa Pa Zou, on 2 July, a community initiative founded by Jack Neo that aims to inspire Singaporeans to embrace an active lifestyle by walking alongside local artistes and celebrities.

Discover the art of living well all around Sentosa

Further exemplifying the holistic One Sentosa experience, there will also be a range of health and wellness offerings by businesses on Sentosa as well as event partners and collaborators during this period. These include:

  • Wellness staycation programmes coupled with healthy meal options at participating hotels Capella Singapore, Oasia Resort Sentosa, Resorts World Sentosa hotels, Shangri-La Rasa Sentosa, Sofitel Singapore Sentosa Resort and Spa, and W Singapore – Sentosa Cove.
  • Healthier menu choices at eateries such as Rumours Beach Club, Siloso Beach Resort, as well as eateries at Quayside Isle, and more.
  • Family bonding packages at attractions such as Madame Tussauds Singapore, Scentopia, Singapore Cable Car, SkyHelix Sentosa, Skypark Sentosa by AJ Hackett, among others.
  • Yoga sessions in the “Van Gogh: The Immersive Experience” at Resorts World Sentosa.

Tickets for activities and experiences at Zentosa LiveWELL Festival Village are priced at either $10 or $15 per session and will go on sale from Thu 18 May onwards. Sentosa Islander members can also enjoy a 20% discount off their bookings. For more information about Zentosa LiveWELL Festival 2023, please visit https://zentosafest.sentosa.com.sg

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L’Étape Malaysia By Tour De France Returns To Desaru Coast

By
Team JustRunLah!
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  • Organizers fulfill promise to send last year’s winners and a Johor-born cyclist to the prestigious L’Étape Du Tour de France, held in Annemasse, France
  • This second edition features new upgrades including an advanced timing chip and a separate race-course for THE RACE (140km) & THE RIDE (60km) and a dedicated ELITE Category

JOHOR BAHRU, 10 MAY 2023 – After a successful debut in Malaysia last year, L’Étape Malaysia is back with a host of latest upgrades to give cycling enthusiasts a big mission to fulfill when the Tour De France race model gets underway from July 7-8 at the sun-kissed shores of Desaru Coast.

Dubbed “The World’s Greatest Amateur Cycling Event”, L’Étape by Tour de France is the only cyclosportive series that gives amateur cyclists the opportunity to truly live the Tour de France experience where they will race like a Tour de France participant.

Last year’s participation drew a total of 4,700 participants, making L’Étape Malaysia to be officially recognized as the world’s second largest L’Étape by Tour de France.

L’Étape has been organised in more than 20 countries including Malaysia, and for this edition alone over 2,500 participants have signed up so far, with organizers confident of securing 4,000 entries before the closing date of 9 June 2023.

Like last year, L’Étape Malaysia will consist of fiveracing categories. They include THE RACE (140km) and THE RIDE (60km) made up of individual men and women, as well as the Men’s Team (5 men) and Women’s Team (5 women).

This year’s edition will also see the introduction of the ELITE Category, a limited category that is dedicated exclusively to participants who want to challenge like the pros.

A professional race services will be provided for this category, including  dedicated mobile feeding, professional timing chip, dedicated traffic and logistics support, dedicated neutral services and much more.

Not one to sit on their laurels despite a good turnout last year, the co-organizers MUSE Group Asia and KPRJ Sports have noted feedbacks from the last year’s participants and pledged to stage a more comprehensive spectacle.

One key implementation this year is the introduction of an advanced timing chip technology, in a move to ensure the participants’ precise finishing time upon crossing the finish line.

The 2023 L’Étape Malaysia will also feature an improved technical team to drive enhanced performances from the racers. Cyclomotion – the leading technical provider for amateur racing, will form part of the L’Étape Malaysia technical crew, which means a bigger race technical team from troubleshooting to performance related assistance.

Racers can also expect a different challenge this year with a new route introduced at the long, shaded course of Desaru Coast. The 60km and 140km race routes will be separated so that they do not overlap, allowing cyclists to put their full focus on finishing with their best personal time. While having separate routes would cost the organizers more due to more route collaterals, it is a small price to pay compared to the racing convenience and overall experience for the participants.

This is backed up with a big support from the local authorities, including sufficient traffic personnel to ensure the race flow is smooth from start to finish. To reduce the risks of accidents, the water and aid stations will no longer be stationed by the road shoulder, rather it would be transformed into an “R&R” pitstop for participants to stop and fuel up.

The “R&R” would have its own space, meaning cyclists would have to turn away from the racecourse for their break, and this ultimately decreases the possibility of a pile-up, especially amongst first-timers who are not accustomed to water station stops.

A comprehensive race e-guide, including safety instructions would also be distributed before the race. These will be sent to the registered racers, and a short instructional video would also be available prior to race day.

To further prepare for race week, there will also be an eight-week L’Étape Cycling Clinic powered by aminoVITAL® where studio trainers train alongside interested participants. AminoVITAL® is a sport drink that contains 3,000mg of amino acids with mainly Branched Chain Amino Acids, that helps in energy boosting, muscle endurance and muscle recovery.

Helping athletes carve out a successful career is also one of the objectives of L’Étape, which is set to be fulfilled through last year’s male champion Elmi Juhari and female winner Yeong Zhen Yi who will participate at the L’Étape Du Tour de France along with another Johor-born cyclist, Heng Zi Hen.

The Johor-born representation comes as a testament to the growth of  road cycling in the state, and L’Étape Malaysia is giving a dream opportunity for this individual to participate at the prestigious L’Étape du Tour in France. The L’Étape du Tour de France is a mass cycling event happening the same week as L’Étape Johor.

Elmi, Yeong, and Heng are set for the ultimate experience of competing at the highest level in ‘Wave 0’, which is a starting group composed of all the winners from L’Étape races across the globe.

MUSE Group Asia is proud to fulfill its promise of sending these three representatives to the L’Étape Du Tour de France, and are confident the introduction of the latest technology and safety features would set this event apart from last year.

“We wanted these selected cyclists’ to experience the best of L’Étape, and we are honoured to send them to the prestigious L’Étape Du Tour de France. We have worked hard to ensure that the participants’ get an enriching overall experience, especially when it comes to their safety and race timing. We want them to be able to go out there and give their best with a peace of mind, and we will strive to make that happen,” said Riduwan Matni, CEO of Muse Group Asia.

Yang Berhormat Tuan Hairi bin Mad Shah, Chairman of the Youth, Sports, Entrepreneur Development, Cooperatives and Human Resources, was happy to welcome this international event to the Southern state once again.

“Hosting L’Étape Malaysia last year went some way to reinforcing the event on the global map. With a diverse participation from more than 40 countries this year, we are certain that Johor will also benefit immensely from the domestic tourism boost as we welcome them to experience our various attractions. Sending the Johor-born cyclist to the L’Étape Du Tour de France  is also a testament to Johor’s commitment to sports development to continue unearthing new talents. We look forward to working together with all the stakeholders to make this another successful event,” he said.

For that, KPRJ would be working in tandem with Muse Group Asia to ensure the racers expectations are met.“Kumpulan Prasarana Rakyat Johor Sdn Bhd (“KPRJ”) through its subsidiary, KPRJ Sports Sdn Bhd (“KSSB”) believes for this second year of organising the event, we will deliver the best racing experience for our participants, and it is evident through the latest introductions for this year’s event. We encourage every budding cyclist out there to come and be part of this premium global cycling event,” said Yang Berhormat Dato’ Lukman bin Abu Bakar, Chief Executive Officer of KPRJ.

Ambassador of France to Malaysia His Excellency Axel Cruau was looking forward to everyone converging yet again for this iconic event. “Since 1903, Le Tour de France has been so much more than a cycling race! It is a competition that tests the human limits, and yet that everyone can relate to. It takes place in the unique landscapes of France, and yet it is a show that the whole world can enjoy. It is a part of our national heritage that this year we are thrilled to share in Johor with our Malaysian friends,” he said.

“Chek Hup has been the official beverage sponsor – Coffee, Tea & Chocolate of this iconic cycling event for two consecutive years now. We are thrilled to be part of the cycling community once again, and to play our part by serving chilled and refreshing Kokoo Peppermint Chocolate Drink as an energy fuel to help the riders give their best performances. By constantly beholding the core principle of ‘We Value Life’, Chek Hup ensures that its beverages are all natural without any additives or artificial flavourings,” said Joseph Tan, Group Managing Director of Chek Hup.

Roslina Arbak, Chief Executive Officer of Desaru Development Holdings One Sdn. Bhd., master developer and operator of Desaru Coast, said, “As an international destination, we are once again extremely proud and happy to be chosen as the official venue of L’Étape by Tour de France in Malaysia. This year, we are pleased to have Hard Rock Hotel Desaru Coast join in as the Official Hotel for the event.”

“Venue hosting L’Étape Johor has become a Desaru Coast showcase to more international sporting events. As one of the biggest cycling tournaments in the world, hosting L’Étape by Tour de France has not only benefited our destination, it has brought a wider gain to the greater Desaru community. For this reason, Desaru Coast is committed to its longstanding support to Johor state in making Johor a hub for sports tourism in the country. We hope to continue making Desaru Coast the home to L’Étape Malaysia in the years to come,” said Roslina. 

For more information including the race routes, accommodation ideas, and other FAQs, go to www.letapemalaysia.com / www.facebook.com/letapemalaysia / www.instagram.com/letapemalaysia  /  www.tiktok.com/@letapemalaysia

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PTO Asian Open in Singapore: Race First Class

By
Team JustRunLah!
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As part of the Professional Triathletes Organisation’s (PTO) continued expansion, the PTO Asian Open Duathlon will be held in Singapore on 20th August 2023.

An international duathlon event will take place in a groundbreaking race course along the Marina Bay Financial District as part of a multi-year partnership between the PTO, the Singapore Tourism Board (STB) and Sport Singapore. Spectators will be blessed with the opportunity to cheer their athlete multiple times each leg, while enjoying the festival activities and food and beverages. Bring the whole family and friends for an unforgettable weekend in a truly stunning location.

Commenting on the news, Sam Renouf, CEO of the PTO, said:

“When we were planning the first PTO Asian Open, the opportunity to stage the event in Singapore and seeing the world’s best triathletes race around the iconic Marina Bay was something that made sense on many levels. It is important that the PTO Tour goes to different continents, different kinds of courses and different climates – that will enable us to see who really is the greatest endurance athlete on the planet. Singapore will be a great destination as well as a great race venue.”

The PTO Asian Open will also offer exciting opportunities for amateur duathletes and sports enthusiasts to participate in this iconic event, with a variety of age-group races over the weekend. Amateurs will have the opportunity to compete on the same course seen on the global broadcast of top athletes. Starting with a run along Marina Bay and the famous Gardens by the Bay, the participants will embark on a spectacular bike ride through the city center.  

The two Duathlons will take place over two distances: a standard 4.5km Run/32km Bike/4.5km Run and a longer distance 9km Run/64km Bike/9km Run; both races have an individual or relay option that consists of 2 to 3 participants, including one cyclist.

The full list of course details for the Duathlon professional and experienced amateur PTO Asian Open races is available here and includes:

Run 1

The first run is on a flat surface, offering the most picturesque view of Singapore’s iconic skyline. Competitors in the Standard Duathlon will complete one 4.5km lap, while those in the Long Duathlon will complete two laps for a total of 9km.

Runners will be able to fuel up and hydrate at two aid stations per 4.5km lap. After running Run 1, you will arrive at transition, where you will prepare for the bike course.

The Bike

There is a closed city circuit route that starts and finishes at Marina Bay during the bike course. The fast course is mostly flat and on smooth tarmac with low rolling resistance. This course is unique because of its location – in the middle of the city with stunning views of Marina Bay and the city skyline.

Additionally, aid stations will be located along the bike route, where you can replenish energy and hydration.

Run 2

After cycling, you’ll have a chance to test your run strength again with one 4.5km lap for Standard Duathlon competitors and two 4.5km laps for Long Duathlon competitors. The second run follows the same route as the first – a flat, paved surface for blistering pace and a stunning view of Singapore’s iconic skyline.

Fuel and hydration will be available at two aid stations per 4.5km lap. As you finish Run 2, you’ll be rewarded with a grandstand finish fit for world-class athletes!

PTO Tour is also partnering with Warner Bros. to broadcast live the first-ever Asian Open to 170+ territories worldwide.

Join the race!

Become a part of the next chapter of triathlon history by signing up for the PTO Asian Open Duathlon today and enjoy early bird discounts till the 24th of May!

Click here for more information about PTO Asian Open!

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Hiking at Bukit Payung (30 April 2023)

By
stargazer
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On 30th April, Nee Soon East organized a hiking trip to Bukit Payung, which is located near Yong Peng town at Batu Pahat, Malaysia. It takes approximately 2 hrs to reach Bukit Payung from Johor Customs. Although stands at only 258 m, Bukit Payung offers excellent views of the surrounding terrains and towns.

Bukit Payung has a 10 km trail that is connected to 4 other hills: Bukit Bandkuit, Bukit Alam, Bukit Botak & Bukit Berdiri. The trail has been described as beginner friendly, but it will require considerable fitness if you plan to complete hiking all 5 hills within the same day.

Due to time constraints, the organizers decided to hike only Bukit Botak and Bukit Berdiri.

My friend LC accompanied me on this trip.

Departure to Malaysia

Participants reported at Nee Soon East Community Centre at 6 am morning. There were around 70 of us, including Mr. Louis Ng, Member of Parliament for Nee Soon East. It was a long weekend but thankfully, the traffic was smooth at Tuas 2nd Link and clearing the customs at both countries was a breeze.

Our Malaysian tour guide joined us after we cleared the Malaysia customs and brought us to nearby town for breakfast before moving on to Ming Ang Restaurant at Yong Peng town. This is a popular stop-over for coaches, where travellers are able to purchase food and local snacks.

This was where we had our breakfast

After some rest, we journeyed for another hour to the trail head at Bukit Botak. Note that there are some hills in Malaysia also named Bukit Botak (e.g. in Sabah). Hence it is important to clarify which hill we hiked when we are sharing our exploits.

Start point of our hike…

The team of hikers was split into 7 groups and a local guide was assigned to each group. Safety briefing was conducted and we took a group photo before we commenced our hike.

Group photo of participants…

After a short walk of 300 m through the oil palm plantation, we came to the first slope to begin our ascent. While most of the slopes were gradual, there were steep ones which we had to carefully negotiate. Ropes were installed in some areas to assist in the climbing.

LC climbing with rope assistance

It didn’t take long before we reached the summits and were rewarded with the splendid scenery.

View from summit of Bukit Botak

We descended back to the start point and once all hikers were accounted for, we returned to the stopover at Yong Peng for rest. It began to rain heavily and we were thankful that the downpour did not occur during the hike.

Return to Singapore

It was another 1.5 hours on the road before we arrived for dinner at De’Atom Dining Restaurant (@Jalan Sentral 24). The organizers took this opportunity for a group celebration with participants whose birthdays fall in the months of April and May.

The journey back to Singapore was smooth, without any traffic or customs delays and we reached Nee Soon East Community Centre at 9.30 pm.

After-Thoughts

I think this trip was well organized. Also, the price we paid for this event, which may be partly subsidized, was affordable compared to commercial hiking groups selling the same destination.

In addition, Bukit Payung does offer excellent scenery, even though it stands at less than 300 m. The summit view is comparable to that of Mount Ophir and Mount Datuk, both of which I had hiked some years back. This probably makes it more worthwhile to visit, considering it is an easier hike and at the same time, not too distant from Singapore.

Lastly, it seems there are lack of markers in the trails. Or I may have missed them during the hike? In any case, since this is a 5 peaks challenge, it would be good to have signages to provide directions to each peak. Perhaps there already are.

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Experience a FUN-tastic Weekend with Your Kids at Cold Storage & Giant Kids Run 2023

By
Team JustRunLah!
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Are you looking for ways to encourage your child to run competitively or as a stepping stone for first-time runners? There is no better running event for young runners than the Cold Storage X Giant Kids Run 2023!

The Cold Storage and Giant Kids Run not only provide seasoned child runners with a chance to expose themselves to competition – but also serve as a stepping stone for first-time runners, introducing them to the world of healthy and active living. The 2023 edition of the run will also be accompanied by other fringe activities to help the kids unlock their potential. Who knows, they might pick up a new hobby or two!

Event Information

Date: 4 June 2023
Time: 8 am – 11 am
Venue: Palawan Green, Sentosa

Race Categories

Children between the ages of 7-9 can participate in a 1.6km Strawberry Girls/Blueberry Boys category, and children between the ages of 10-12 can partake in a 2km Apple Girls/Pineapple Boys category. 

There is also the Yuu-zu Family Fun category for toddlers as young as 6 months old. This race allows one parent to run along with one child up to the age of 12. Baby carriers or strollers are allowed if you’ll be pushing your little one in a stroller.

Entitlements

Each of our cute little runners will receive a race pack containing an Event T-shirt, Race T-shirt (for competitive categories only), a Finisher Medal (for kids only), as well as a water bottle. In addition to free entry on race day, they will also receive discount vouchers for Sentosa attractions, shops, and restaurants.

A chance to win prizes

The Cold Storage and Giant Kids Run are also giving our little runners the opportunity to win these attractive prizes apart from taking part in the run!

Seize the chance to save more!

Early bird registration ends 12 May 2023 at 2359 hrs! Don’t miss out on this great chance to bring your whole family!

To register and find out more, click here!

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KLSCM 2023 Celebrates 15 Years of Distance Running with Coveted Road Race Label

By
Team JustRunLah!
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KUALA LUMPUR, 28 April 2023: The Kuala Lumpur Standard Chartered Marathon (KLSCM) heralded the 15th edition of the event when Minister of Youth and Sports, Yang Berhormat Hannah Yeoh officially launched the opening of registrations to the public here today. Malaysia’s premier distance running event, which will take place in Dataran Merdeka on 30 September and 1 October, has been awarded the prestigious Road Race Label by governing body World Athletics, making it the first running event in Malaysia and only the fifth in South East Asia to receive this recognition.

KLSCM last saw over 40,000 participants in its 2020 edition, which ultimately only took place late last year due to the Covid-19 pandemic. The event switched to a Virtual version in 2020 and 2021 and received tremendous participation numbers with over 51,000 and 47,000 participants respectively. KLSCM 2023 has already garnered almost 7,000 participants through its priority registrations, which opened on 18 April and involved runners who had taken part in seven previous editions, including the Virtual runs, as well as faster runners who were eligible based on previous officially recorded timings.

L-R Rainer Biemans, Loh Chooi Fern (Two-time KLSCM Women’s Full Marathon Malaysian winner), Muhaizar Mohamad (Five-time KLSCM Men’s Full Marathon Malaysian winner), YB Hannah Yeoh and Mak Joon Nien strike a pose against the KLSCM 15th Anniversary Photowall

“We are delighted to have received the Road Race label from World Athletics, which is a stamp of approval that would give runners added confidence that they are registering for an internationally recognised event,” said Rainer Biemans, Project Director of KLSCM and Director of Dirigo Events, the owner and organiser of the multi-award-winning mass participation event. “We have also always been about encouraging ordinary people to start running to stay fit and healthy, and inspiring existing runners to go faster or further, so now, runners who recorded quick finishing times either at KLSCM or at other officially recognised events could also enjoy the privilege of priority registrations.” added Rainer.

Youth and Sports Minister, Yang Berhormat Hannah Yeoh was given the honour to officially launch public registrations for KLSCM 2023 and duly noted KLSCM’s brand recognition amongst the running fraternity.

“I am truly honoured to have been invited to participate in Malaysia’s most renowned mass participation event,” said Hannah. “It is gratifying to know that KLSCM and Dirigo Events have dedicated themselves to developing the sport of distance running and consistently organize a world-class event that attracts over 40,000 participants from Malaysia and around the world.”

“I understand that KLSCM has previously discovered the talents of runners such as Muhaizar Mohamad, who has won bronze medals in the 2017 and 2019 editions of the SEA Games as Malaysia’s sole representative in the Full Marathon category, as well as Sheela Samivellu, who holds the national record for Women’s Half Marathon since the 2016 KLSCM edition,” said Hannah.

L-R Mak Joon Nien, YB Hannah Yeoh and Rainer Biemans taking questions from the media

Hannah further expressed her admiration for KLSCM’s inclusivity. “What is especially heart-warming about KLSCM is that although the event has a serious and competitive element, it also caters to participants of all levels with its shorter distance categories for beginners and special categories for kids. Most importantly, the Run For A Reason charity platform has helped transform the lives of many Malaysians,” she added.

Charity programme Run For A Reason (RFAR) has been an integral component of KLSCM and has benefitted and improved the lives of thousands of Malaysians by raising over RM7 million over the last 15 years. For 2023, the charity beneficiaries are Standard Chartered’s Futuremakers, Hospis Malaysia, Dignity For Children Foundation, Kechara Soup Kitchen and Reef Check Malaysia.

YB Hannah Yeoh delivering her Official Launch Speech

This will also be the 15th year that Standard Chartered Malaysia returns as the title sponsor, which is a great manifestation of its corporate tagline, Here For Good. The Bank has been a steadfast supporter of the event since its inception in 2009 and is a major factor behind its’ success.

“We are honoured to have Yang Berhormat Hannah Yeoh here today to officiate the launch of KLSCM 2023. Standard Chartered is privileged to have this long-standing partnership of 15 years with Malaysia’s premier marathon and we are proud to see how it has flourished over the years – from 13,500 runners back in 2009 to 51,000 at its peak in 2021. The traits of KLSCM strongly ties in with the Bank’s values and most importantly, this platform allows us to reach out to many people in significant ways and helps uplift communities,” said Mak Joon Nien, CEO of Standard Chartered Malaysia.

“Last year’s marathon was a particularly memorable one for me, as it was my first time running in the 10km category with my wife and son. The experience gave me a greater perspective about the event, and I distinctively remember the energy and euphoria felt by all the runners especially at the final stretch before the finish line. I look forward to seeing more memories to be made and cherished at the Marathon’s 15th year anniversary.” he continued.

L-R Rainer Biemans leading YB Hannah Yeoh and Mak Joon Nien on a guided tour of the KLSCM 15th Anniversary Photowall

This year, KLSCM will begin implementing some changes to the event with the intention of reducing its carbon footprint and waste through innovations like encouraging runners to use refillable bottles for water instead of opting for paper cups served by volunteers, composting the enormous amounts of fruits like bananas, pears and apples given to runners, and creating awareness about the importance of recycling and waste reduction. This marks the beginning of KLSCM’s sustainability journey, and the organising team intends to continue implementing new initiatives in the following years to make the event more environmentally friendly. The introduction of new apparel partner Pressio from the UK is also a conscious step in this direction as the brand promises that every garment they produce has been created with the most sustainable materials and technologies, including recycled yarns, non-dying & biodegradation, and complete with traceability.

KLSCM 2023 will also see the return of Gold Sponsor Boost Juice Malaysia, along with official partners Seiko, Brooks, 100 Plus, and TudungPeople. The event is also supported by venue host DBKL, athletics associations MAF and FTKLAA, Ministry of Youth and Sports, Ministry of Tourism, Arts and Culture and the Kuala Lumpur Traffic Police.

To encourage more participants to take part in the premier running event, Standard Chartered will be offering a 10% discount for debit and credit cardholders, and 15% discount for Priority and Worldmiles debit and credit cardholders upon registration for the KLSCM. In addition, Standard Chartered clients will be able to win three grand prizes comprising of a 4-day 3-night trip to participate in the Standard Chartered Taipei Marathon while 1,000 KLSCM running slots worth up to RM120 will be given out to other winners. For more information on the campaign, please visit sc.com/my/klscm.

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Gear Review: Under Armour Flow Velociti Elite

By
Zhiyong
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The Flow Velociti Elite is Under Armour’s latest and probably fastest running shoe to date. These shoes are designed to provide runners with a lightweight and comfortable feel while delivering maximum performance. The carbon-fibre plate technology in these shoes ensures that runners can run faster and longer, without feeling much discomfort.

Design

The first thing you notice when you see these shoes is their unique design. The Under Armour Flow Velociti Elite have a sleek and modern look that is sure to turn heads. The shoes also feature 360° reflectivity for added visibility in low-light runs.

Fit and Comfort

The Under Armour Flow Velociti Elite is designed to provide a comfortable and snug fit. The shoes feature a sock-like upper that wraps around your foot, providing a secure fit without feeling constrictive. The upper of the shoe is made from a lightweight and breathable material that allows air to circulate, keeping your feet cool and dry even during the most intense runs.

The shoes come in a wide toe-box and are available in a diverse range of sizes, ensuring that you can find the perfect fit for your feet. The shoes also feature a traditional lace-up closure that allows you to adjust the fit as needed.

Performance

The shoes feature a carbon-fibre plate that runs the length of the shoe, providing runners with a stable and responsive ride. The plate helps to transfer energy from your foot to the ground, providing an added boost with each stride. The shoes also feature a unique foam midsole that helps to absorb impact, which can reduce the risk of injury and provide a more comfortable experience for the wearer. The plate, together with the foam, will return energy to the wearer on every stride, helping them to maintain their speed and momentum.

The shoes have a low-profile design that promotes a natural stride, allowing runners to feel more in tune with the ground. The Flow technology eliminates the rubber outsole, creating a more lightweight & seamless ride on any surface.

Durability

While the Flow Velociti Elite’s rubberless outsole provides a lightweight, soft and grippy ride, durability is partially compromised by its softer density. The outsole seemed to wear off relatively faster as compared to other super shoes.

Conclusion

The Under Armour Flow Velociti Elite is an excellent choice for runners who are looking for a pair of fast-paced training or race shoes. The breathable and ventilated upper makes running in hot weather a plus by allowing the feet to be well ventilated. It is also suitable for runners who prefer a wide toebox, and a less aggressive toe spring with more control over turns.

* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. Under Armour’s products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.

The UA Flow Velociti Elite is now available online and in Under Armour Brand Houses.

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5 Tips for Urban Running in Singapore

By
Team JustRunLah!
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Singapore is a city for urban runners to behold. With countless green spaces and walkable neighbourhoods, the city is a paradise for both tourists and longtime residents who are into fitness. If it’s your first time in Lion City, you should know how to make the most of your urban running experience here. Use this guide and enjoy the sights and sensations that Singapore has to offer.

1. Know the best routes for running

Regardless of where you are in the city, there’s always a place that’s ideal for running and walking. One of the best routes you can take is East Coast Park which features a 15-km long track that’s great for both runners and walkers. If you are opting for a casual stroll and get a good view of the city, consider walking along the Marina Bay Waterfront. There, you can see the magnificent urban architecture Singapore is known for. The area is also great for long-distance runners who prefer to train with beautiful scenery in the background.

2. Be familiar with the best neighbourhoods

As a world-class and progressive city, Singapore offers numerous neighbourhoods that fit your lifestyle. If you’re planning to stay in the long term, then consider places with lots of walkable paths and shopping areas, such as Bugis Street. If you prefer a more bike-friendly neighbourhood, then consider renting out folding bicycles in Singapore and settle down near the East Coast Park where you’ll get immediate beachfront access. 

3. Wear the right gear

Since Singapore is located in Southeast Asia, expect high humidity and constant rainfall, especially around November up to March. If you are going out for a run during the hot season in May and June, wear light clothing such as a Dri-Fit shirt and army shorts.

Go for brands that are known for breathable fabrics, but you can find cheap bargains on Bugis Street. If it’s sunny outside, apply sunscreen with a minimum SPF of 30. Additionally, you can wear accessories such as a headband and wristbands to complete your get-up. To track your running performance, wear a smartwatch or any wearable fitness tracker.

4. Stay hydrated throughout the run

Due to the tropical weather, you could dehydrate fast during your run. Make sure you are equipped with a water bottle that could store a decent volume of fluids. You will need to buy a lightweight one, BPA-free, and impact resistant. It’s also important to shop around for containers that feature ergonomic grips.

5. Follow the rules

Singapore is known for having strict rules that govern everything from crossing streets to throwing away garbage. Even if you are a tourist, you are still expected to obey laws that warrant hefty fines and penalties if you break them. Make sure to research running routes and crosswalks. In addition, you should also learn unwritten rules on social etiquette. Start by learning a few phrases and observing proper behaviour while queueing. When riding an escalator, always stand on the left so people in a hurry can pass through.

Singapore is the best place for urban runners, but before heading over there, learn these tips and make the most of the experience.

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The Standard Chartered Singapore Marathon Is Back As A World Athletics Gold Label Race

By
Team JustRunLah!
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  • The region’s leading marathon returns on 1- 3 December.
  • The 2023 edition will ‘go beyond’ and host the International Elite Race and Singapore National Championships
  • Priority registration for 300KM Club members opens on 26 April, 10am, with public and Kids Dash registration starting from 27 April. Standard Chartered cardholders will enjoy a 15% discount

SINGAPORE, 26 April 2023 – The Standard Chartered Singapore Marathon (SCSM) marks its return this year as a World Athletics Gold Label Race for the first time since the pandemic. The three-day festival, which hosts the International Elite Race and the Singapore National Championships, will take place from 1 – 3 December 2023 and is expected to draw up to 50,000 participants. 

The SCSM 2023 International Elite Race will feature some of the world’s top long-distance runners, as well as top Singaporeans vying for the honour of being crowned national champion at marathon and half marathon distances.

To ensure that participants and spectators have the most enjoyable experience, the running route will include iconic landmarks through the city. More details on the route and road closures will be confirmed closer to the event.

Speaking on the launch, Jeff Edwards, Managing Director of Asia for the IRONMAN Group, said, “The positive feedback and success from last year was extremely encouraging, and we, along with our partners are focused on making the 2023 race experience even better. This commitment to improve reflects this year’s theme, ‘Our Race to Go Beyond’, which aims to encourage the community to surpass their own expectations and push their boundaries. Enhancements are in the works not just to the routes, but the overall experience to really go beyond previous expectations. We’re building up event festivities and initiatives to better engage the running community in Singapore and further promote a positive running culture. Apart from the return of the Elite Race, we also have several initiatives planned along the course to provide memorable experiences for runners, spectators and the overall community.” 

Patrick Lee, Cluster CEO, Singapore and ASEAN Markets (Malaysia, Vietnam, Thailand and representative offices), Standard Chartered said: “We’re proud to be the title sponsor of The Standard Chartered Singapore Marathon for over two decades. It is one the most prestigious races in the region and Singapore’s marquee running event. With the return of the World Athletics Gold Label and the National Championships, we look forward to seeing the best international and local long-distance athletes return to the start line this year. At the same time, the Standard Chartered Singapore Marathon is a race for everyone – bringing people from all walks of life together to stay active and lead a healthy lifestyle, while binding our community through the shared values of resilience and determination.”

Keith Tan, Chief Executive of the Singapore Tourism Board, said: “The Standard Chartered Singapore Marathon, with its world-class athletes and race organisation, continues to set Singapore apart as a leading destination for sports tourism in the region. SCSM is a key highlight in Singapore’s sporting calendar, and I am confident it will offer a fulfilling experience for both locals and visitors against the backdrop of our vibrant city.”

Similar to last year’s edition, participants will also be able to sign up for the Double Up Challenge, as well as the SCSM TCS Corporate Challenge. For the Double Up Challenge, participants can choose to register for either the 5km or 10km category, combined with a half marathon 21.1km or marathon 42.195km. Upon completion, they will receive their respective event finisher medals and an exclusive Double Up Challenge medal. The SCSM Corporate Challenge will also be taking place this year. Corporate rates are available for companies who wish to participate in SCSM2023.

Organisers, The IRONMAN Group, have also announced the return of the Singapore National Championships, which will see Singapore’s top national athletes compete in the marathon (Open and Masters categories) and half marathon.  Each category is limited to a field size of 15 male and 15 female athletes.

To qualify and compete for the prize purse, athletes must be a current member of a Singapore running club affiliated with Singapore Athletics and must have had achieved their respective category’s qualification timing in a World Athletics or National Federation sanctioned race from 1 January 2022 to 31 October 2023. Male athletes running in the marathon category will need to have a timing of 2hrs 45min 00sec or less, while the female athletes will have to achieve a timing of 3hrs 15min 00sec or better.   

For the Masters’ category, the qualification timing is 3hrs 00min 00sec or less for male athletes and 3hrs 30min 00sec or less for female athletes. 

For the half marathon category, male and female athletes will need to have an official timing of 1hr 15min 00sec and 1hr 30min 00sec or less respectively, within the same qualifying window period. 

Registration for the National Championships will commence from 27 April and ends on 31 October 2023. All qualifying times submitted will be subject to review and verification, and not all qualifiers will be automatically accepted nor guaranteed entry.

Lien Choong Luen, President, Singapore Athletics (SA) said, “We are excited to be working with the IRONMAN Group once again to bring back the National Championships at SCSM this year.  We look forward to witnessing our top athletes competing for the coveted title of national champion, whilst also allowing local runners to experience what it’s like to compete among elites at the region’s marquee event.  Beyond the National Championships, we are also looking forward to delivering a race experience that engages the local running community, including community activations supporting the Kids Dash, 5km and 10km events.” 

Alan Goh, Chief Executive Officer at Sport Singapore shared: “We are pleased to see the return of both international and local elite racing at SCSM. This is a testament of the SCSM’s reputation as a worldclass event for both professional and recreational runners. According to our annual National Sports Participation Survey, running consistently ranks as one of the most popular sports among Singaporeans. Besides elite athletes competing for a podium finish, we look forward to seeing families, friends and running interest groups out in numbers during Singapore’s largest running event. SportSG will continue to work with our many partners to make sporting events in Singapore unique and an enjoyable experience for all participants and spectators.”

The three-day event will kick off with the Kids Dash on Friday evening, followed by the 5km and 10km on Saturday morning, while the marathon and half marathon categories will flag off on Sunday morning. 

Priority registration for SCSM2023 will be open from 26 April at 10.00am Singapore time for SCSM 300KM Club runners as well as marathon participants of SCSM2022. Tier 1 pricing for the marathon, half marathon, 10km, 5km and Kids Dash are $113, $95, $76, $58, and $38 respectively. Public registration, as well as registration for the Kids Dash will begin on 27 April at 10.00 am Singapore time. In addition, Standard Chartered cardholders will enjoy a 15% discount off registration fees.

To register and for more information, please visit https://singaporemarathon.com/

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6 Proven Tips to Elevate Your Basketball Skills to the Next Level

By
Team JustRunLah!
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Basketball is one of the most popular sports in the world. Whether you’re a seasoned player or just starting out, there’s always room for improvement. If you’re looking to take your basketball game to the next level, there are plenty of tips and tricks that can help you get there.

We’ve had the opportunity to learn from sports enthusiasts and experts who have dedicated their lives to the game of basketball. These individuals have spent countless hours on the court, studying the game, and refining their skills. Through their experiences, they have developed strategies and techniques that can help you improve your game and reach new heights.

In this guide, we’ll be exploring some of the best tips and tricks for taking your basketball game to the next level. We’ll cover everything from basic fundamentals to advanced techniques, so no matter where you are in your basketball journey, there will be something for you.

1. Focus on Fundamentals

Ken Adams of FullOfSports says, “The fundamentals of basketball include dribbling, passing, shooting, and rebounding. These skills are the foundation of the game, and mastering them is essential to becoming a better player. Spend time practising each of these skills, both individually and in game-like situations.”

2. Develop Your Footwork

Footwork is an important aspect of basketball that is often overlooked. Good footwork allows you to move around the court quickly and efficiently, make sharp cuts, and change directions. Practice your footwork by doing drills such as pivots, shuffles, and slides.

3. Improve Your Conditioning

Charmaine Chan of IceSword says, “Basketball is a physically demanding sport that requires a lot of running, jumping, and quick movements. To improve your game, it’s important to be in good physical shape. Develop a conditioning routine that includes both cardio and strength training exercises, such as running, jumping rope, and weightlifting.”

4. Learn Defensive Strategies

Defence is an essential part of basketball, and being a good defender can help you win games. Learn different defensive strategies, such as man-to-man and zone defence, and practice your defensive skills, such as staying low, moving your feet, and contesting shots.

5. Study Game Tape

Watching game tapes of yourself and other players is a great way to improve your basketball skills. Look for areas of your game that need improvement, such as shooting or defensive skills, and study how other players execute these skills. You can also learn new offensive and defensive strategies by watching game tape.

6. Play with Confidence and Passion

Robin of Apprintable says, “Playing with confidence and passion is essential to becoming a better basketball player. Don’t be afraid to take risks and make mistakes, and always play with a positive attitude. Believe in your skills and abilities, and never give up, even if you’re down by a lot of points.”

In conclusion, improving your basketball game takes time, practice, and dedication. Focus on the fundamentals, develop your footwork, improve your conditioning, learn defensive strategies, study game tape, and play with confidence and passion. With these tips, you’ll be able to take your basketball game to the next level and enjoy the sport to the fullest.

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The Fastest Under Armour Road Racing Shoes Tested

By
Team JustRunLah!
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On 15 April 2023, coaches, professional athletes, and avid runners gathered at the Kallang Practice Track in Singapore to experience the fastest Under Armour road racing shoes, the Flow Velociti Elite. The highly anticipated launch of the new shoes generated a lot of excitement and anticipation among the running community.

The event was organised by Under Armour, one of the leading sports apparel and footwear brands in the world, known for its innovative and performance-driven products. The new road racing shoes were designed to enhance speed, comfort, and flexibility, making them ideal for runners looking to achieve their personal best times.

As the attendees arrived at the Kallang Practice Track, they were greeted by the Under Armour team who provided them with the latest Flow Velociti Elite to test out on a 14km run along the park connector through the Gardens By The Bay and Marina Bay area. The shoes featured advanced technologies such as a full-length carbon fiber plate sandwiched between the soft midsole foam that compresses and springs back to deliver explosive lift-offs, a dynamic WARP 2.0 upper which enhances breathability and lightweight containment, and the supercritical Flow foam which creates a seamless, lightweight ride. The UA Flow Velociti Elite also features a TPE sockliner for enhanced resilience and bounce.

The coaches and athletes present at the event were particularly impressed with the shoes’ ability to provide a responsive and comfortable ride, even at high speeds. They praised the shoes for their lightweight and breathable design, which allowed for maximum agility and flexibility.

The avid runners present at the event also had the opportunity to test out the shoes for themselves, with many reporting a significant improvement in their performance. They praised the shoes for their excellent grip and stability, which allowed them to maintain their form and stride even on turns.

JustRunLah! had a chat with some of the athletes, coaches and avid runners during the event.

Soh Rui Yong is a Singapore long-distance runner who won the Sea Games Marathon event twice in 2015 and 2017. He is also the national record holder for the 5,000m, 10,000m, half marathon and the marathon.

In his opinion, a good pair of training shoes should be durable, decently light, and also gives sufficient support as we use them most of the time. A good pair of racing shoes may not be as durable but should be very light and able to propel you off the ground.

Soh Rui Yong

According to Rui Yong, the Under Armour Flow Velociti Elite is a good pair of racing shoes for him because it has a springiness effect on the ground produced by the Pebax® foam and the carbon fiber plate. It also protects his legs from the long hard races, as his legs feel fresher towards the late stages which are needed for him to gun for his personal bests or national records.

Ben Pulham

Ben Pulham is the founder of Coached, a former professional athlete, and a coach to many athletes in Singapore and around the world. He is also the official coach of the Standard Chartered Singapore Marathon.

In his past life, Ben was a full-time athlete who was paid to swim, bike and run his way around the world. His initial intention was to try to qualify and represent New Zealand in the Beijing Olympic Games 2008. He raced in the 2007 Olympic trials in Beijing but unfortunately, he had a very nasty strain of dengue fever which put an end to his racing career.

In order to still be involved in the sport that he loved so much, Ben decided to take on coaching. He moved to Singapore in 2008 where his parents were living at that time. 15 years had since passed and he still enjoys coaching and helping athletes.

According to Ben, one of the biggest challenges of coaching is “circumstance”. A lot of athletes that he works with are not professional athletes. They have families, social lives and jobs and other things fighting for their attention. Consistency in training is critical to getting results in athletics. However, such commitment to training often gets affected. As a result, Ben will have to constantly work on the training scope to fit the athletes’ schedules to ensure that their consistency is on track and they are still able to make progress.

Another challenge that he faced is to convince his athletes that recovery is an essential part of the training process. Some runners may tend to run too much, which often becomes detrimental. His advice is that performance comes as a result of balancing training (stress is required for improvement) and recovery. Stress from other sources such as work and family can also affect the training outcome. The last thing athletes should avoid is to end up getting sick or even losing the motivation to train.

When asked about some of the key features which he looks for in a pair of performance running shoes, the two criteria which Ben mentioned are “comfort” and “lightweight”. If a pair of shoes did not feel comfortable when they are first put on, he almost always has problems with it down the road. A pair of lightweight running shoes with enough cushioning to take the shock of the road and not compromise its weight is also very important.

The moment that he put on the Under Armour Flow Velociti Elite, he felt that it fulfilled both his criteria of “comfort” and “lightweight“. When he brought the shoes out for some testing, he managed to run about 15 seconds faster per kilometre based on the same heart rate that he ran with his other traditional running shoes.

Ben recommends the Flow Velociti Elite to anybody who is looking to improve their racing and wants a comfortable pair of racing shoes. The shoes are stable and feel good and fast for any distance up to the marathon. They are also most suited for race-specific types of training such as high-intensity interval, and fartlek when you need a pair of fast and responsive shoes.

Andy Neo is the coach for the running group BKrs. He is an active marathon runner with a personal best of 2hr 49min at the 2019 Seoul Marathon. On top of training his athletes, he is still pursuing his marathon target of 2hr 45min through his own training program.

According to Andy, the first thing which he looks out for in a pair of performance running shoes is the “fit”. You should not feel any irritation or tightness the moment you put your feet into the shoes. Feeling good in the shoes is a very important tell-tale sign that it is a good pair.

Andy Neo

The second important factor will be cushioning. Shoes with higher stack height will provide better cushioning and support for master runners like him. They help to save your legs, especially during the last 10-12 kilometres of a marathon.

Thirdly, weight is a critical factor. The shoes need to be lightweight to tackle fast-paced workouts such as threshold-pace runs and track speed workouts.

After testing the Under Armour Flow Velociti Elite, Andy felt that it has a comparable weight as its competitors. The rocker at the front is also less aggressive, which allows him to engage turns and bends with greater stability. The shoes also become significantly more responsive at a faster pace, giving more energy return.

The upper of the shoes is also very well-ventilated, which is important for keeping the feet dry and cool in hot weather like Singapore’s. The outsole being integrated with the midsole, and together with the Pebax® foam, gives a very nice, comfortable and responsive ride.

Andy recommends the Flow Velociti Elite for marathon workouts, threshold-pace runs and speed intervals.

Mohamed Iskandar

Mohamed Iskandar is an avid marathon runner.

One of the important factors of a good pair of performance running shoes, in Iskandar’s opinion, is cushioning. Good cushioning provides good support for the legs so as to minimise the risk of injuries.

Another important factor is stability. Some shoes in the market now do not provide good stability, especially when approaching turns.

According to Iskandar, the Under Armour Flow Velociti Elite is very responsive. The dampening and propulsion effects of the shoes can also be clearly felt during faster runs.

Overall, the launch of the new Under Armour road racing shoes in Singapore was a resounding success, with coaches, athletes, and runners all agreeing that the shoes were a significant improvement over their predecessors. The shoes are expected to become a popular choice among the running community, with many runners looking to achieve their personal best times with the help of these advanced and performance-driven shoes.

The UA Flow Velociti Elite is now available online and in Under Armour Brand Houses.

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Thousands Hit The F1 Pit Building For The 2XU Compression Marathon 2023

By
Team JustRunLah!
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  • The run had a turnout of over 18,000 runners.
  • 2XU hits over 12,000 participants for the half marathon category

Singapore, 17 April 2022 –  Making a return since the pandemic regulations were lifted, the 2XU Compression Run 2023 kicked off at 4.30 am on a humid Sunday morning. The spirit of the runners was not dampened as they braved the sweltering heat when they were flagged off from the start point at the F1 Pit Building. In support of the event, POCARI SWEAT, the 2XU Compression Run’s official isotonic drink sponsor, kept our participants hydrated throughout the event.

The 2XU Compression Run, themed ‘No More Limits’, saw a turnout of over 18,000 participants, with 2,000 of these individuals being foreigners, across the three different race categories – 5km, 10km, and 21.1km. 

With most participants signing up for the half marathon (21.1km) – approximately 12,000 signups, participants came streaming in bright and early at 3 am that Sunday morning. The ceremonial flag-off at 4:30 am was graced by Jenny Hudson, 2XU’s Global Commercial Key Account Manager. “This has been a long-awaited event for 2XU, and I am elated to be here to witness the runners’ excitement to be part of our annual run. As a runner myself, I know the exhilarating feeling of being at the start line, which is why I am proud that we were able to organise such a marathon for our runners in Singapore,” she expressed. 

Daniel Ng, Director of Pink Apple, the race organiser appointed by 2XU shared, “I’m delighted that we were able to make a strong comeback on 2XU Compression Run’s 10th edition, after 3 years of having to isolate and adhere to pandemic regulations. Seeing the runners’ passion for the sport, gathering with their friends, and their newfound community makes my team and I feel fulfilled to bring runners together for such an event and empower them to overcome challenges and power through with no more limits.”

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How to Choose a Pair of Running Shoes for Different Occasions

By
Team JustRunLah!
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When it comes to running, having the right shoes is essential. With so many options available – from long-distance shock absorbent sneakers to low-profile styles for speedier runs and even multi-purpose triathlon trainers – how do you choose? This article will help guide you in selecting the best pair of running shoes that suits your needs and helps keep injury at bay!

Understanding Different Types of Running Shoes

With so many running shoe models and types available, it can be difficult to wade through the options. Before selecting your perfect pair of trainers, take a look at our handy guide on how to choose between styles like stability and neutral shoes – helping you reach that finish line with ease!

Cushioned Shoes: Cushioned Shoes really are perfect for runners looking to add a plush feel and superior shock absorption. With these shoes, you can pack extra comfort into every single stride – especially if you have a slightly huskier build!

Stability Shoes: Stability shoes are the perfect pick! With their extra support, runners who overpronate can reduce their risk of injury from excessive movement and hit the ground running with greater confidence.

Motion Control Shoes: Motion Control Shoes offer superior support for runners with flat feet or chronic overpronation. By controlling pronation and providing enhanced stability, these shoes can help maximize performance while reducing the risk of injury on every run!

Barefoot Shoes: Barefoot Shoes offer a truly unique experience. They feature minimal cushioning and an ultra-low profile, these shoes allow you to feel as if your feet are completely free from restriction while still providing protection – just like running in your bare feet!

Running Shoes with Shock Absorption for Better Impact Protection

Benefits of Shock Absorption

Running can take a toll on your joints, but running shoes with good shock absorption provides an extra layer of protection. By reducing the impact as you strike the ground – especially when heel-striking or running on hard surfaces like concrete – these special sneakers are designed to keep you safe and cosy during runs!

When to Choose Shock Absorbing Running Shoes

For runners looking to reduce their chances of injury and stay comfortable over long distances, shock-absorbing shoes could be the perfect solution. Not only do they provide extra cushioning for your most demanding runs, but they can also help minimize fatigue so you can keep pushing yourself!

Running Shoes with a Low Profile for Better Ground Feel

Benefits of Low-Profile Shoes

Low-profile running shoes are specifically designed with agility in mind. By allowing you to have a greater ground feel, these shoes help you make quick adjustments on the fly as you move and enhance your speed by being lighter than most other options on the market.

When to Choose Low-Profile Running Shoes

Whether you blaze trails or sprint at top speeds, low-profile shoes can help take your performance to the next level. Not only do they make it easier to traverse uneven terrain while running, but their increased agility and responsiveness also make them ideal for shorter runs and speed workouts that require extra oomph!

Running Shoes for Triathlons and Multi-Sport Events

Features of Triathlon Running Shoes

Triathlon-specific running shoes are designed to meet the rigorous demands of multi-sport events. Lightweight, quick-drying, and featuring a seamless construction to block irritation from stinging sand or rocks as you run along beaches; these footwear essentials also feature convenient fastening systems like elastic laces or Velcro closures so transitions will be effortless!

How to Choose the Right Pair for Multi-Sport Events

Comfort reigns supreme when selecting running shoes for extended events like triathlons. Fit is of utmost importance since you’ll be spending a ton of time in your running shoes. You definitely want to make sure you pick options with adequate drainage and breathability features to keep blisters away so that you can stay focused on that ever-elusive finish line!

Factors to Consider When Choosing Running Shoes

When choosing the perfect pair of running shoes, consider the following factors:

  • Running Surface: The surface you’re going to be running on plays a huge role in the type of shoes you’ll need. For example, trail runners need more traction and support, while road runners will want some added cushioning and shock absorption.
  • Running Style: Your personal running style, such as your footstrike (how your foot lands on the ground), can help immensely in determining the perfect type of shoe for you. For example, heel strikers may need a little more cushioning in the heel area, while midfoot or forefoot strikers might take to a more minimalistic shoe.
  • Foot Shape and Arch Type: Understanding your personal foot shape and arch type is absolutely crucial for finding a shoe that provides the right support and fit. Visiting a specialty running store to get your feet and arches evaluated, or use the wet foot test to determine your arch type at home.
  • Shoe Fit and Comfort: Regardless of the features, your running shoes should be comfortable and fit well. Make sure there’s enough space in the toe box, and that the shoe feels snug but not too tight around the midfoot and heel.        

Choosing the perfect pair of running shoes is essential for comfort, performance, and more importantly, injury prevention. By considering the various types of shoes, each of their features, and your own personal running style and preferences, you can definitely find the perfect pair for any occasion. Check out websites like Shoebacca.com for a ton of options on different running shoes. Whether you need shoes with a little bit of shock absorption, a lower profile, or something for multi-sport events, taking the time to understand all of your options will lead to an overall better running experience.

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How to Incorporate Strength Training into Your Running Routine for Better Results

By
Team JustRunLah!
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Strength training is a type of exercise that focuses on building muscle strength and endurance. It is an important part of any runner’s routine, as it helps to improve performance and reduce the risk of injury. Strength training is an essential part of any runner’s routine. It helps to improve performance and reduce the risk of injury. Strength training for runners has many benefits, such as increased muscle strength and power, improved running economy, and better running form. It can also help to reduce fatigue and increase speed over long distances. By incorporating strength training into your running routine, you can become a stronger, faster and more efficient runner.

Strength Training Benefits

Strength training can be done with free weights or machines and can be tailored to fit any fitness level or goal. From power workouts for running to bodyweight exercises for toning, there are a variety of exercises that can be used to get the most out of your strength training program.

  • Strength training is an important part of any fitness routine. It helps to build muscle.
  • It increases strength.
  • It improves overall physical performance.
  • Regular strength training can also help reduce the risk of injury and provide long-term health benefits such as improved balance, posture, and flexibility.
  • Increased muscle mass.
  • Improved bone density.
  • Reduced stress levels and increased energy levels.
  • Improved balance and coordination and increased metabolism.

Types of Strength Training

Strength training is an important part of any runner’s fitness routine. It helps runners build muscle, increase speed and endurance, and prevent injury. There are many types of strength training exercises that can help runners improve their performance. These include bodyweight exercises, weightlifting, plyometric exercises, and more. Each type of exercise has its own benefits and can help runners become stronger, faster, and more efficient in their running performance.

Bodyweight and Free Weight Exercises

Bodyweight exercises such as squats, lunges, and planks are great for building strength in the legs and core. These exercises utilize free weights such as dumbbells, barbells, or kettlebells. The best examples of these include bicep curls, chest presses, deadlifts, and squats.

Strength Training Yoga

This is a form of yoga that has a predominant focus on endurance, flexibility and building strength. There are many yoga workshops that can help you get into this type of strength training. The main yoga poses for this training are plank pose, chair pose with weights, warrior III etc.

Weightlifting

Weightlifting with dumbbells or barbells can help a runner increase their power output and running speed. Incorporating weight lifting into your running routine is a great way to maximize the benefits of your training. Strength training can help improve your running performance and reduce the risk of injury. It can also help you build lean muscle, increase your endurance, and boost your metabolism. By adding strength training to your running routine, you can take advantage of all these benefits and more.

Machine exercises

These exercises make use of weight machines. These machines are specifically designed to target specific muscle groups. Examples of this include leg presses, lat pulldowns, and chest flies. These are great for mustering up the courage and increasing strength.

Resistance band exercises

These specific exercises make use of elastic bands that provide great resistance. Examples of this include bicep curls, lateral raises, and squats.

Plyometric and Isometric exercises

Plyometric exercises such as box jumps and burpees are also excellent for developing explosive power in the lower body. These types of exercises include explosive movements that aid in developing power and great speed. Isometric exercises include holding a static position. This can improve stability. Examples are wall sits and planks etc.

Incorporating Strength Training into Running Program

Running is an excellent way to stay fit, but incorporating strength training into your running routine can help you become a more efficient and faster runner. Strength training helps increase muscle mass and improve joint stability, which can reduce the risk of injury. It also helps build the strength and power needed for a successful running program.

You can easily add strength training to your running program by following these steps:

Initiate with bodyweight exercises

If you’re new to strength training, begin with bodyweight exercises such as squats, lunges, and push-ups. These exercises will assist you in building a foundation of strength and prepare you for much more advanced exercises.

A Prime Focus on the Major Muscle Groups

In the running routine, the major muscle groups include the glutes, quadriceps, hamstrings and calves. When you incorporate exercise that targets these muscles then it helps you function better and work properly throughout your day. These exercises can be deadlifts, calf raises and step-ups.

Don’t Neglect Your Upper Body

Usually, the prime focus of strength training for runners is the lower body, however, it is important that you do not neglect your upper body. A strong upper body is beneficial and it can assist you in maintaining a good posture and form while running. You can add exercises such as push-ups and pull-ups.

Choose the Right Weight and Number of Reps

If you want to incorporate great strength training into your running routine then you must maintain a great weight. A weight that can allow you to complete 8 to 12 reps per set. Remember, if you can easily complete 12 reps then increase the wait and try to perform 2-3 sets of exercise each.

It is important that you maintain a good weight and also do not gain a lot of weight because it will make you lazy and you won’t be able to complete your task or training. You can use a cycling routine to be consistent with your weight journey and stay healthy.

Schedule Your Strength Training Sessions

Make it your priority to strength train 2-3 times per week. It would be best if you perform this training right after running sessions because at that time your muscles would be warm and it would be more beneficial for your body.

Common Mistakes Made by Runners When It Comes to Strength Training

When it comes to strength training, runners often make mistakes that can hinder their performance. These mistakes can range from not warming up properly to lifting too much weight for their level of fitness. Usually, trainers repeat mistakes such as

  • Skipping strength training altogether instead of gathering courage and maintaining consistency.
  • Some of them do not target the right muscle groups. You must not ignore the core and glutes in order to pay attention to the quadriceps because this can end up in imbalance.
  • Excess of everything is bad and that applies to strength training as well. You must not invest all your time in doing a singular exercise because you don’t want to end up tired. This is why rest is also important.
  • Recovery is also important. Certain trainers focus on achieving everything quickly but end up tired. It is because your body needs time to recover and rest before you train.

Conclusion

Incorporating strength training into your running routine will not only help you become a better runner, but it can also reduce your risk of injuries. Strength training helps to build muscle, improve balance and coordination, and increase power and speed. It can also help to correct imbalances in the body that can lead to injury. By making strength training part of your running routine, you’ll be able to reap the maximum benefits for your performance and overall health.

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4 Essential Tips For Your Next 5k Race

By
Team JustRunLah!
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One of the most well-liked race distances is the 5K because most runners can train for it in a few weeks. People get an amazing chance to experience racing for the first time because of this. Even yet, novice and more seasoned runners shouldn’t disregard this race due to its relatively small distance. It is easy to run at very high intensities because to its short length. The five kilometres might really test your body’s limits if you’re trying to set a new personal best.

1) Be Sure To Include High-Intensity Interval Training In Your Preparation

The fact that the five kilometres pass quickly also explains why running a 5K can be completed quickly. Your anaerobic threshold will undoubtedly be exceeded during running. The result is a buildup of lactate in your body because the oxygen you breathe is no longer sufficient to process the rising lactate. Depending on how long you keep running, this buildup invariably causes a decline in performance and might even result in total exhaustion. You can develop your lactate threshold by engaging in high-intensity interval exercise. As a result, you can run quickly for a longer amount of time.

2) A Good Warm-up Routine Helps You Run Faster

No time is given for a slow-down into a 5K race pace. Your body must be prepared to function at a high level as soon as the rifle fires. Because of this, a proper warm-up is essential for your performance before the race. You should be best prepared for the approaching race by warming up, both physically and mentally.

3) Don’t Start Out Too Fast

When running a 5K, many novice runners have a tendency to start off too quickly. Using a strategy known as a negative split, you should run your race to finish the second half faster than the first. During your training, try to do intervals at the intended race pace to assist you in determining which pace is right to run at on race day.

4) Eat Your Last Meal Well Before The Start Of The Race

Two to four hours prior to the commencement of the race, you should consume your last meal. Low-volume, high-carb, low-fiber foods paired with lots of liquids are wise selections. You can hydrate yourself with the proper sports drinks in little amounts before the race. Starting the marathon with a full stomach is something you want to avoid at all costs.

5) BONUS TIP! HAVE FUN!

If you’re reading this, chances are good that you don’t get paid to run a 5K. Remember that it’s intended to be enjoyable! Invite your family and friends to be your “support crew,” smile for the camera, and laugh till it hurts.

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You’re Getting Low On Vitamins In These 8 Ways

By
Team JustRunLah!
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There are a lot of signals your body sends you, including what’s going on inside you may not be able to see. Pay attention to symptoms – even sneaky ones – so you can get the necessary nutrients.

1) Flaky scalp

Possible deficiency: fatty acids

When you scratch your head and notice flakes falling, you immediately assume you have dandruff. But, it could also be that your diet is lacking in wholesome fatty acids. Dietitian Staci Small explains that essential fatty acids, such as omega-3s, act as lubricants in our bodies. You’ll run dry without it. To acquire enough omega-3s, she advises eating two fish dinners per week. Alpha-linolenic acid (ALA), among other fatty acids, is also crucial. They are present in flaxseeds and walnuts.

2) Thin, brittle hair

Possible deficiency: B vitamins

It’s true what you’ve heard about how crucial the B vitamin biotin is for thick, healthy hair. But according to Small, having little folate, commonly known as folic acid, can also result in fragile strands. Folate is frequently present in enhanced grains like bread and cereal. White rice is a great source, even in small amounts like one cup. Yet, if you have been avoiding carbohydrates in order to reduce weight, you may be missing out if you haven’t planned well. Nevertheless, grains are not required. According to Small, a cup of raw spinach is a decent source, and a cup of cooked asparagus would provide 60% of your daily requirement.

3) A Greying Part

Possible deficiency: copper

Check your copper intake if your part seems to be turning silver lately. Dietitian Olivia Wagner says copper plays a role in melanin production, which gives hair its color. Check your copper levels if your hair is going gray quickly or surprisingly early (in your 20s without a family history). Among the best sources are organ meats, seafood, nuts and seeds, as well as dark leafy greens.

4) Cracks and sores in your mouth

Possible deficiency: B12

Your mouth may develop ulcer-like lesions or cracks if your body needs more B12. Increase your poultry intake, (lean) red meat, and eggs. Getting enough iron is more challenging if you’re vegetarian, but fortified foods like dairy, cereal, and nutritional yeast can help.

5) Bumps on the backs of arms

Possible deficiency: zinc and vitamin A

Something could be missing from your diet if your arms aren’t super smooth (a condition called keratosis pilaris), but you don’t know why. The reason is that both nutrients are essential for maintaining skin health and aid in wound healing. You can get enough zinc from poultry, hummus, and pumpkin seeds. Sweet potatoes and rockmelon are good sources of vitamin A.

6) Fingernail ridges

Possible deficiency: stomach acid

A lack of stomach acid may not seem like a vitamin problem, but it can prevent you from breaking down nutrients and absorbing vitamins and minerals. One possible cause is taking an over-the-counter heartburn medication, which decreases stomach acid. Some people find that taking apple cider vinegar with water with a meal or taking digestive enzymes (available as supplements) can help.

7) Constipation

Possible deficiency: fibre and magnesium

There are at least a dozen possible reasons for being backed up (having fewer than three bowel movements per week). Among the most common causes are a lack of fibre in the diet and low magnesium levels, a mineral that plays a role in moving stool. You may also consider taking a 120 mg magnesium citrate supplement along with eating more magnesium-rich foods. Make sure you get enough fiber as well!

8) Calf cramps

Possible deficiency: magnesium or calcium

Magnesium plays a crucial role in muscle contractions, along with calcium. Avocados, bananas, and pumpkin seeds are good sources of magnesium. As for calcium, fortified non-dairy milk often contains more than its cow milk counterpart.

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