Just Run Lah! - Singapore's online running community | JustRunLah! - Part 82
 
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Income Eco Run 2018: Championing Environmental Conservation, Running Towards Zero Waste

Mel
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Income Eco Run 2018: Championing Environmental Conservation, Running Towards Zero Waste

Income Eco Run 2018 is calling for all runners to play their part towards a sustainable environment and run towards Zero Waste! Taking place on 29th April 2018 at the F1 Pit Building, Income Eco Run seeks to encourage participants to be more environmentally friendly with the introduction of new categories and expansion of the Zero Waste Runner option.

Become A Zero Waste Champion

Making its debut in 2017, the Zero Waste Runner category saw runners give up entitlements such as their medals and finisher tees in order to reduce waste. This resulted in 1,500 runners saving 150kg of metal, 88kg of polyester and 18,492 paper cups! Following its sell-out success, the Zero Waste Runner category returns in 2018 at double the capacity to encourage more runners to journey towards zero waste with Income!

For championing a greener environment, Zero Waste Runners will save $4 off their registration across all categories*. Inspired to challenge a friend to run towards Zero Waste with you? A Buddy Promo where each participant receives $5 off is also available for pairs who register together! All participants are also extended the option to give up their race pack at registration so as to encourage everyone to take just a small step with Income to journey towards zero waste.

*All categories except Kids’ Dash

Involve your kids in championing Zero Waste!

Being eco-friendly is a lifestyle, and one that is never too early to start. After all, environmental conservation is for the future generation, and so, what better opportunity to get the younger ones involved than through a fun run? This year, Income Eco Run is expanding the kids’ categories with two categories – an 800m dash for those aged four to eight, and a 1.2km category for 9 to 12-year-olds. Those 13 and above are welcome to join the new 5km Fun Run category, so no youth is left out!

Early-bird promotion ends on 15 January, so register now and join the run towards zero waste!

Aries: What does your horoscope says about your health & fitness?

Mel
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Aries: What does your horoscope says about your health & fitness?

Aries is a symbol of energy and enthusiasm. The Aries-born is like a ball of energy that craves attention and competition. They dislike inactivity. Hence, go for a fitness regime that uses massive amounts of energy that gives you the spotlight you desire. It is in the Aries sign’s nature to take action!

#1 Dance

All dance classes are high energy and this will feed your soul. Let loose, lighten up and tighten up and sway to the groove. Let the inner diva in you shine. You will have a whole ball of fun grooving to the beat. And dancing is a great way to get fit. You learn to control your body in a controlled manner. Depending on what you prefer, you can go for a contemporary dance class, a jazz class, hip hop or if you prefer something more exotic, try a pole dancing class.

Read More: 5 Popular Workouts In Asia You Should Know

#2 Flycycle

Photo Credits: Seattle Times

Flycycle offers a motivating, action-packed and dynamic full body workout combined with incredibly high energy music with cutting edge light and sound systems. This puts you in a high energy environment – just what the Aries-born craves. Ride to the beat – pushing your heart rate up and pushing your boundaries!

#3 Personal Training

Photo Credits: UREC

The Aries craves attention, and what better than personal training where you get all the attention you require. A personal trainer has the knowledge to get you closer to your fitness goals. They are there to motivate you and make you accountable towards your fitness goals. Their invaluable guidance will get you there – whether it’s via a high-intensity programme or strength programme.

Read More: 5 Common Mistakes When Hiring A Personal Trainer 

MBSA Ultron International Half Marathon 2017: Flag-off Times, Road Closures and Last Minute Information

Mel
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MBSA Ultron International Half Marathon 2017: Flag-off Times, Road Closures and Last Minute Information

It’s happening this weekend! The FINAL race of the year takes the streets of Shah Alam!

The MBSA Ultron Half Marathon is back to rock the last day of 2017. It’s going to be a magnificent closure for the year 2017. As we are psyched for the flag-off, here are some important last minute information for all runners.

Flag-off times

The first flag-off (21km) will be on Sunday 31st December 2017, 12.01am (very early in the morning). This will be followed by the other two categories shortly after. This means that you will need to be at the venue as early as Saturday night to prepare yourself for the run.

Route & Hydration Information

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Road Closure Advisory

Parking Venues

Cut Off Times

• 21K : 4 Hours
• 10K : 2 Hours
• 5K : 1 Hour

We hope you have a great race experience! Don’t forget to tag your photos with #justrunlah on Instagram!

See you at the finish line!

Thai Rock Star Becomes National Hero After A 2 Month Run

Mel
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Thai Rock Star Becomes National Hero After A 2 Month Run

The lead singer of rock band Bodyslam ran for 2 months to raise funds for the country’s Public hospitals. He managed to complete this grueling 2-months run and successfully raised over 1.1 billion baht (USD 33 million). He ran for 11 hospitals.

Artiwara Kongmalai, better known as Toon Bodyslam, completed his 2,214km run from Thailand’s southernmost corner to its northernmost tip on Monday (Dec 25). He began his journey on the 1st November, inspiring many to think about how they can help the less fortunate. With his act of courage and kindness, he has become Thailand’s most admired person of the year.

He was greeted by cheers from thousands of people when he approached his finishing point at the Mae Sai border point in the Chiang Rai province, Thailand’s northernmost spot.

Photo Credit: Artiwara’s Instagram

The 11 hospitals that will receive a share of the funds raised by Artiwara’s run are- Saraburi Hospital, Surat Thani Hospital, Khon Kaen Hospital, Chaophraya Yommaraj Hospital, Nakornping Hospital, Chiangrai Prachanukroh Hospital, Chaopraya Abhaiphubejhr Hospital, Ratchaburi Hospital, Nan Hospital, Phramongkutklao Hospital and Yala Hospital.

What a great way to end his 2017 year – with a bang!

More News:

  1. Mary Joy Tabal Wins 5th Straight Milo Crown
  2. 10 Stunning Moments In Running From 2017
  3. Women And Men Run Together At Erbil International Marathon, Iraq

12 Familiar Resolutions For Runners [Part 2]

Mel
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12 Familiar Resolutions For Runners [Part 2]

January 1st inspires all of us to dream big. We have great plans, and with that comes our new year resolutions. We are going to make it count this coming new year! Dreaming big isn’t enough. The dream is free but the hustle is sold separately.

Here’s how to kickstart your journey to your big goals this coming new year. Here is Part 2.

#5 Run A Trail Race

Look for a local trail running group and join them! If you fancy a drink after your run, you can look for a local hashing group. The uneven surface of trails forces your body to move in different planes – not just forward and back. Strengthen your legs to prevent a fall. Squats and lunges are great for strengthening your quad muscles. You should also do ankle strengthening exercises to prevent a sprain.

Read More: Trail Etiquette For Trail Runners 

#6 Learn Yoga

We, runners, often talk about learning yoga to help with our flexibility. Most of us are so inflexible and stiff. Stop the talk and put it into action – sign up for a Yoga class! Commit yourself to going to a yoga class at least once a week. Or, you can start with a 20-minute yoga video to give yourself a taste of what you are in for!

#7 Qualify For Boston

Choose a race profile and course that suits your strengths to run a Boston qualifying timing. An example of a good race course profile is the Gold Coast Airport Marathon. It is a pancake flat course. Then, plan your training to hit your desired timing. You can start with finishing off the last 3 clicks of your long run at BQ speed. Also, remember to incorporate speed workouts into your training.

Read More: 8 legends, 8 Great Workouts 

#8 Complete Your First Triathlon

Photo Credits: Singapore Triathlon

Start out with a sprint triathlon race which is a 750m swim followed by a 20km bike ride and a 5km run. Start with looking at the race calendar and registering for a sprint triathlon. Then, hit up your triathlon buddies and join their group for swim and bike training. It is always more motivating training in a group and you can get all the advice you need. Remember to include the brick runs in your training.

Read More: Triathlon Racing In Asia – What You Need To Know

If you’ve missed out on part 1, click here!

Pisces: What Does Your Horoscope Say About Your Health And Fitness?

Mel
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Pisces: What Does Your Horoscope Say About Your Health And Fitness?

The Pisces is creative, selfless and sensitive. This water sign is also intuitive, gentle and very spiritual. This sign should work with the fact that they are a water sign and the fact they enjoy alone time. Sports activities that are connected to the water element and has a peaceful element would be the kind of sport that interests this sign.

#1 Paddle Boarding

Photo Credits: Culture Trip

Low impact exercises that give you your own space is great for you. The Pisces will appreciate this peaceful meditative like setting. Paddleboarding works your core like mad. It isn’t as easy as it looks. You need to build a strong core to keep yourself stable and require great upper body strength to paddle forward and great lower body strength to keep you firmly planted on the board. It’s a great workout that works every inch of your body.

#2 Swimming

Photo Credits: Annie Emmerson

Swimming is another low impact relaxing activity that gives you a lot of time to yourself – just you and your thoughts. Water is nearly 800 times denser than air, hence, each kick and pull is like a mini resistance workout for your entire body.

Read More: 5 Steps To Conquer Your Open Water Fear

#3 Hot Yoga

Photo Credits: Groupon

As mentioned, the Pisces appreciates a meditative-like setting. Immerse yourself in these peace-inducing stretches in a hot setting. The heat improves circulation to the joints and muscles. Sweat it out while stretching it out.

Aquarius: What Does Your Horoscope Say About Your Health And Fitness?

Mel
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Aquarius: What Does Your Horoscope Say About Your Health And Fitness?

The Aquarius-born, on one hand, is shy and quiet but on the other hand can be eccentric and energetic. The sign is very inquisitive, curious and the most imaginative by nature. This is why new fitness regimes are great for the Aquarius-born. They need something to keep them on their toes – something fresh and new!

#1 Bounce Class

This class will bring back your childhood days. Bring out the inner kid in you jumping on trampolines. The bounce classes are a sure fast way to get your heart rate up and burns tons of calories. It’s a high intensity, low impact cardio workout that works all your muscles – giving you a toned body. The lifting and energetic soundtracks will keep you going through the whole session.

Read More: 3 Fun & New Fitness Workouts You Should Try In 2017

#2 Surfing

Photo Credits: Pantagonia Sports

It’s no secret surfing is fun and it makes us feel young, wild and free. It’s ridiculously addictive – being able to ride on waves. Surfing gives you that adrenaline rush that leaves you wanting more. It also gives you a great overall workout, working your core muscles especially to stabilize yourself. Give it a try – go on a surfing holiday!

#3 Piloxing

Piloxing is a fusion of Pilates and Boxing. It’s a combination of a high-intensity exercise with standing Pilates stances. It becomes an interval training with the rest interval being a Pilates movement that helps lengthen and tone your muscles. If you want more of a challenge, you can use weighted piloxing gloves to give you a tougher workout.

Read More: Piloxing – All You Need To Know

Justin Gatlin Finds Himself In The Middle Of Another Doping Scandal

Mel
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Justin Gatlin Finds Himself In The Middle Of Another Doping Scandal

Justin Gatlin is known for his long-standing rivalry with the fastest man on earth – Usain Bolt. He drew headlines this year when he beat Usain at the London World Championships. He, however, has often been cast as the villain as opposed to Bolt’s hero status. Gatlin has served a 2-time ban for doping.

He finds himself in the spectacle of yet another scandal. An investigation has been launched in light of allegations that Justin Gatlin’s coach – Dennis Mitchel and agent – Robert Wagner had offered to supply performance-enhancing drugs to undercover reporters.

According to the report, Wagner told reporters that the drug was widely used in the sport. He was quoted saying – “You think Justin is not doing this? Everybody does it!”. Upon revelation of the news, Gatlin has fired his coach and agent. He claims he was shocked and surprised and is not taking any performance-enhancing drugs, contrary to the allegations that implicate him.

Photo Credit: RT

However given Gatlin’s history, this is not good news! Gatlin has been met with boos and jeering at many of the World’s biggest competitions due to his history. Back in 2001, he served a 2-year ban for amphetamines which he said was used to treat ADHD. In 2006, he was slapped with an 8-year ban for testosterone. His ban was reduced to 4 years for his co-operation in an anti-doping investigation into his former coach, Trevor Graham. This time he said a massage therapist rubbed testosterone onto him without his consent or notice.

Gatlin has collected 5 silver and 1 gold World Championship medals after serving his ban.

Read More:

  1. Usain Bolt Does The Unthinkable Again – He Lost
  2. 10 Stunning Moments in running from 2017
  3. First Sub 30 minute 10km Ran On Road – New World Record

Capricorn: What Does Your Horoscope Say About Your Health And Fitness?

Mel
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Capricorn: What Does Your Horoscope Say About Your Health And Fitness?

The Capricorn sign is really disciplined, dependable and hardworking. It is a sign that represents responsibility and they are great managers. Capricorns are perhaps a little of an overachiever some might say. Hence Capricorns need a good challenge. Give yourself a good challenge with these workouts.

#1 Crossfit

Photo Credits: Crossfit Platinum 

Crossfit is intense! Some people even call it a cult. Crossfit, in a nutshell, is being Jack of all trades and Master of none! What is special about Crossfit is that its’ specialty lies in not specializing. To be good at Crossfit, you have to be good at everything, and lies the great challenge.

Read More: All You Need To Know About Crossfit 

#2 Obstacle Course Racing

Photo Credits: Spartan

Test your strength and endurance, both mental and physical! Sign up for the Spartan race or tough mudder or Viper Challenge! It’s tough but so much fun and really brings out the strength in you, perfect for a Capricorn always in need of a challenge.

Read More: 3 Popular Obstacle Course Races In Asia You Should Travel For

#3 Bootcamp

Photo Credits: Rec Sports

As someone who loves a good challenge, bootcamp style workouts would suit you really well. Hit the ground for 50 burpees and then finish it up with 100 squats. These army style workouts will keep you wanting more. These are high intensity workouts that really challenge you fitness wise and mentally.

12 Familiar Resolutions For Runners [Part 1]

Mel
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12 Familiar Resolutions For Runners [Part 1]

January 1st inspires all of us to dream big. We have great plans, and with that comes our new year resolutions. We are going to make it count this coming new year! Dreaming big isn’t enough. The dream is free but the hustle is sold separately.

Here’s how to kickstart your journey to your big goals this coming new year.

#1 Start Running Regularly

Remember that consistency is key. You want to be doing what is sustainable. Don’t set yourself up for failure by setting a schedule that you can’t follow. Start with a 3-day running week and make them non-negotiable. Remember, it only takes 30 minutes of your time. Set up a running schedule – plan which 3 days you are going to run and stick to it. Another tip is to have a progress chart. Once you start to see progress, this will fuel your motivation to continue running regularly.

#2 Lose Weight

Start with clearing out your kitchen off all the junk. Throw away all the crisp, chocolate and sweets. This will make it less likely for you to reach out for that unhealthy snack. Instead, stock up on healthy snacks such as fruit and nuts. This should be the first step. Don’t go for too drastic a change. This is because our body craves the safety of familiarity. Change is difficult – especially when you are overwhelming your body with a whole bunch of extreme changes. It can start to feel like a struggle and ultimately you give in to your old effortless habits – because it’s easier.

Read: The One Big Mistake Women Make When They Start A New Weight Loss Plan 

#3 Complete Your First Marathon

So, you’ve always wanted to run a marathon? Start with picking a race to join. You need an 18-week training block so pick a race that is at least 18 weeks away. Having registered for a race, you would be more committed to your training. Next is to devise a training plan – remember the most important run training for a marathon is the long run. You cannot skip your long run!

Read: Top 7 Rookie Marathon Mistakes

#4 Run A Personal Best For your 5km or 10km

Register for a race that plays to your strengths – pick a flat course! Try incorporating speed work into your training. This will help you achieve a personal best. Also, incorporate strength workouts and drills into your training. Strengthening help prevents your form from crumbling in the latter stages of the race. Drills help your running efficiency. These 2 come together to help you perform better on race day.

Read: 4 Favourite Speed Workouts Of An Elite Runner

TTDI v DBKL – TTDI Residents Want To Save Bukit Kiara From Irreversible Damage

Mel
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TTDI v DBKL – TTDI Residents Want To Save Bukit Kiara From Irreversible Damage

TTDI residents want the construction of high-rise apartments in Bukit Kiara to stop! This development will cause irreversible damage to the luscious greenery Bukit Kiara has to offer. The land is developed in a joint venture with Yayasan Wilayah Persekutuan, welfare arm of the Federal Territories Ministry.

The KL High Court has recently dismissed the stay application filed by TTDI residents to stop the proposed mixed development in Bukit Kiara pending a judicial review. The formal basis for dismissal is the substantial cost involved which is said to amount to MYR 115 million. The group is required to fork out MYR 40,000 in legal costs incurred for the stay application.

Photo Credits: Lemang Music

The #savekiara project is a public action out of public interest. There must be a consideration of the permanent effect of land clearing. The applicants have nothing to gain from the application, their sole interest is to not have high-end condos built on a green lung and to preserve a great public park.

It has indeed been an uphill battle but one with a worthy cause!

17 Runs In 2017 – Part One (by Ken)

Ken
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17 Runs In 2017 – Part One (by Ken)
As the year draws near to a close, I would like to share my one or two liners of 17 runs which I joined in 2017.
(1) Sundown Marathon 42.195km (25/3/17)
  • The first time I queued for an hour and a half for race pack collection, I was not looking forward to race day but fortunately it turned out well and the finisher T-shirt was very nice.
Photo credit: Official Sundown Marathon Singapore facebook page
(2) 2XU Compression Run 21.1 km (2/4/17)
  • Just a week after Sundown Marathon, my body had not rested fully and it seemed like a recovery walk and run instead.
  • Nevertheless, it remained one of the 5 runs that I would sign up for every year.
Photo credit: Pink Apple Events facebook page
(3) The Music Run 5km (6/5/17)
  • With 5 stations playing different genres of music throughout the entire run, I had a super enjoyable time and certainly looked forward to joining the new 10km category in 2018.
Photo credit: The Music Run facebook page
(4) Run Free 10km (7/5/17)
  • The first time when I joined a 10km run without having to pay a single cent and yet had free shuttle service from Stadium MRT to the race venue, free running photos on Facebook and free isotonic drinks after the run.
  • Thank you X-Change Republic for organizing this wonderful run.
Photo credit: Run Free facebook page
(5) Meiji Run 10km (20/5/17)
  • As if running 2 loops around Sentosa under the scorching sun was not bad enough, we had to queue up for around 30 minutes to collect our finisher hamper.
  • Fortunately, the finisher hamper contained many delicious goodies from Meiji eg Hello Panda biscuits, oat crackers, Yan Yan biscuits, yogurt drink, orange water and fresh milk etc which made the long queue worthwhile.
Photo credit: MEIJI RUN facebook page
(6) DreamWorks Day Run 5km (24/6/17)
  • From wrong directions given resulting in some participants having to walk a few kilometers from Promenade MRT to the event venue, too few DreamWorks characters present at the event itself to runners having to pour their own water due to insufficient volunteers and made worse by the scorching weather, I had an enjoyable time, nevertheless.
Photo credit: JJL Runners facebook page
(7) Nee Soon Fiesta 3TEN Run 10km (29/7/17)
  • Expecting a usual Saturday evening run, I was proven wrong by the undulating terrain of the golf course at Orchid Country Club. Although challenging, running upslope and downslope was never my cup of tea.
Photo credit: Nee Soon Fiesta 3Ten Run facebook page
(8) The Performance Series @ Punggol East / Coney Island 21.1km (13/8/17)
  • I did not have a high expectation of this run due to the late flag off timing for 21.1km at 7am.
  • Fortunately, the weather was cooling, the route was beautiful and I managed to achieve my personal best timing.
Photo credit: The Performance Series – Singapore facebook page
(9) Army Half Marathon 21.1km (20/8/17)
  • The run that I would definitely join every year because of 2 reasons: (1) discounted price for NSmen ($16) (2) excellent logistics.
  • Thank you, all the NSF and NSmen, for sacrificing your precious Sunday morning to volunteer at the event.
Photo credit: Run Gallery SG facebook page
(10) Puma Night Run 12km (26/8/17)
  • A refreshing night run at Seletar Aerospace Park, it was a pity that the beautiful colonial houses and private planes were not clearly visible in the darkness.
Photo credit: Running Shots facebook page

To be continued…

8 Best Places to Run in Kuala Lumpur

Mel
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8 Best Places to Run in Kuala Lumpur

Take to the streets of Kuala Lumpur and discover what this great city has to offer. The great outdoors is calling for you and here are the 8 best places to run in Kuala Lumpur. Have you run them all?

#1 Bukit Kiara

Photo Credits: Poskod

Bukit Kiara has so many different terrains – flat, hills and even trail. It’s a true runners’ playground. You can run the flats for a quick speed work out or hit the hills for some hill repeats. If you’re feeling adventurous, you can go into the trails to get a good elevation training.

#2 Taman Saujana Hijau, Putrajaya

Photo Credits: Fam Cherry

Unbeknownst to many, this place is magical. Taman Saujana Hijau covers 41 hectares of land with rolling hills. The extraordinary greenery is a refreshing sight. But that’s not the best part. The best part is the Putrajaya city view it has to offer when you make it right to the top of the park. It’s a great place for a nice peaceful long run.

#3 Lake Gardens

Photo Credits: KL City Attractions

Lake Gardens is a great place to run not because of it’s surroundings but because it’s the place every runner runs. Practically every running group is here on a Saturday morning! You get to bump into all your favourite running buddies. Having someone to say hi to during your long runs can make your run a whole lot more fun! Some running groups even have a post-run potluck feast!

#4 KLCC Park

Photo Credits: Expedia

Want to go for a run after work? – KLCC park is conveniently located right in the city centre. KLCC park features a 1.1km track with rolling hills. It is generally filled with runners, joggers and leisure walkers throughout the day. It also has water fountains stationed throughout the route for your convenience.

#5 Desa Park City

Photo Credits: Propwall

Desa Park City is a residential area which offers a flat 2.2km loop for you to run along. This running ground is home to many runners and running clubs. If you’re looking to do a flat LSD, this is the perfect place for you. They also have a lot of amenities and great brunch places for a post-rub grub.

#6 University Malaya

Photo Credits: Roketkini

University Malaya has a killer hill known as Bukit Cinta or Love Hill. The climb is almost a kilometre long and will render you breathless but it is a great way to build strength. One loop around UM gives you a 4.6 km distance. Do 4 loops and you’ve got yourself a hilly long run.

#7 Taman Botani Negara, Shah Alam

Photo Credits: Findbulous Travel

Taman Botani Negara is yet another park filled with killer hills – great for hill repeats and a hilly long run to build strength. But you’ll be spoilt for choice with things to see in this park. There’s a 4 season house, a fruit orchard and a whole lot of flora and fauna. There’s even a Skytrex for a climbing adventure in the trees.

#8 FRIM (Forest Research Institute Malaysia)

Photo Credits: Tian Chad

FRIM is filled with luscious greenery – fresh, serene and full of nature. FRIM is a haven for all runners – road runners and trail runners alike. The trails here are very run-able and off roads that have gentle uphills. The green canopy offers a great shade. It’s a refreshing place to run, away from the hustle and bustle of the city.

Looking for other places to run?

4 Reasons Why Rest Days Are Important

Mel
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4 Reasons Why Rest Days Are Important

Rest days are a very important component of training, yet, often neglected. There’s so much to do to get better, such that it becomes easy to skip a rest day. Your logic is the more you get done, the better you get. Why would you sit back and do nothing, when there’s always some kind of training you can do to get better. Here are 4 reasons why rest days are really important!

#1 You Become Stronger

When you undergo a tough workout, you are creating microscopic tears in your muscle fibers. The way your body responds to these microscopic tears is that it rebuilds your muscles to become stronger – to be better able to withstand more stress. The catch is your body needs time to rebuild these muscles. If you continuously put your body under stress, your muscles just keep breaking down. There is no opportunity to rebuild and strengthen your muscles. This hence negates all the hard work you’ve put in. Remember, you’re training to become stronger and recovery is a necessary condition for that.

#2 You Avoid Injuries

An injury is the bane of every runner. It puts us out for weeks, maybe even months. Rest is crucial in helping us manage injuries. If you keep putting your muscles, bones, ligaments, and tendons under immense stress, sooner or later, it’s going to snap. You need to allow time for your joints and muscles to repair and get stronger. If it never has time to fully repair itself, you’re looking at an eventual stress fracture!

#3 You Don’t Overtrain

The dangers of overtraining cannot be stressed more. Overtraining can cause a decrease in performance despite increased intensity and volume of training. You are performing more than your body can handle. This is where rest days come in handy. Rest days keep you in check and gives your body a chance to recuperate. A scheduled once a week rest day can prevent overtraining syndromes. When overtraining happens, training do you more harm than good.

#4 It Gives Your Brain Time To Chill

Running is a stress relief method because it produces endorphins. However, if you’re constantly giving yourself pressure to progress, this becomes an additional source of stress. Instead of producing endorphins, your body produces cortisol – the stress hormone in the body. Your body confuses itself – are you running for fun or away from something? This increase in cortisol can lead to sleeping problems and irritability. Having a rest day helps prevent all these from happening!

Remember, recovery is part of training! Do not take it lightly!

Read More:

  1. 7 Types Of Fartlek You Need To Try 
  2. 6 Tips To Increase Stamina And Endurance 
  3. 8 Mistakes Runners Can’t Stop Making

The Love Hate Relationship Of Running In Loops For Runners

Mel
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The Love Hate Relationship Of Running In Loops For Runners

People who say that running in loops are so much fun are complete liars. Please explain what’s fun about running the same loop over and over again?

#1 It’s boring!

It’s always exciting to run new routes – everything is fresh and the kilometers just fly by, and before you know it, you’re done with your 20 clicks. But running in loops – it’s boring. By the end of your 5th loop, you would have passed that very same lamp post, that tree, and that litter of kittens 5 times. Even if the route offers a scenic view, by the 10th loop, you’d probably grow bored.

#2 It drives you crazy

Imagine doing a long run on a 1km loop. After running 5 loops, you tell yourself – I’ve got this, only 17 more loops to go. Whoah 17 loops is a lot more to go! You start counting down to the end of every loop – okay 500 meters to go, 300 meters to go! You know the loop like the back of your hand, you know every nook and cranny! You just keep going around in circles – and it certainly drives you nuts!

#3 You’re More Likely To Give Up

If you run a 20km loop, you’ve got no choice! You’ve got to run the entire loop back to your house or car – else you would end up stranded! It’s easy to give up running loops. You could give up midway and just walk to your car. With just 2 more loops to go, you could decide you’re too tired and head back home!

BUT THEN

Then again, we find runners signing up for races like the UM 24 hours. If you are not acquainted with the format of the race – it is looping a 400m track for 24 hours. The person who runs the most loops will emerge the winner. Who in their right mind would want to loop a 400m track for 24 hours – you must be kidding me!

We can only come up with one conclusion! Runners are crazy people! They complain about running in loops, yet very willingly pay to run loops for 24 hours! There can be no other explanation!

The Quick-Fire Guide to Starting Your Own Running Blog

Team JustRunLah!
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The Quick-Fire Guide to Starting Your Own Running Blog

Have you been passionate about running for some time and now you want to share your knowledge and enthusiasm with the rest of the world? Maybe you’re new to running, and you want to share your experience as you go with people to inspire them to be fit and healthy as well.

Starting your own running blog is a great pastime to have, whether you’re running it as a hobby or with the anticipation of starting a business. However, starting a blog can seem overwhelming, but this doesn’t have to be the case. In fact, here’s everything you need to know.

Set Up Your Blog

Hosting and designing a website is much easier than it used to be in the past. As a rule of thumb, especially if you’ve got no experience in setting your own blog up, try a platform like WordPress that can get you set up and started. Both platforms work well with each other and come with 24/7 support to help you get set up and ready to blog. There are also countless tutorials online you can follow.

However, sometimes it’s best to join a blogging community of runners, so your posts with have the immediate reach and spark conversations. This is why JustRunLah! has its own free blogging platform which is open to anybody. To date, there are more than 100 bloggers sharing their content easily and without need to care about technical aspects. All blog posts are also shared on JustRunLah! Facebook pages that have over 150,000 followers. Click here to get started with setting up your own running blog!

Choosing Your Topics

It’s easy to say ‘okay, well I’m going to write about running’ but there are so any more topics involved in this that you’ll need to break down into.

For example, you could be reviewing running events, talk about your running process, nutrition, workouts, running news, running gear and equipment or simply just opinion pieces. Before you get started writing, simply list out all the topics that you’ll want to cover on your blog, so you always have something to work from.

Research Your Target Audience

When it comes to the running industry, you’ll want to learn about who your audience is that you’re writing too. Are they children, teenagers and young adults? Are they people who run to keep fit or professional runners that run races all over the world.

You’ll need to identify this audience in your mind when you’re writing, so you know what language to use, what style and what tone of voice. For starters, have a look at JustRunLah! Facebook pages to understand what people are interested in.

Using Tools When Writing

Not everybody is a born writer, and it can take years to master the art of actually writing professionally. Until you get to that stage, there are plenty of tools you can use both pre and post writing to help your blogs sound professional.

Grammarly.com
This is a free browser extension that will help you catch and correct typos, syntax issues and more.

Grammarix / What is a Metaphor
These are two blogs you can use to improve your grammar skills, so your blog posts are professional and read well.

Essayroo
An online writing agency that can connect you with professional writers for all your writing-related advice.

Word Counter
A free online tool for actively tracking and monitoring the word count of your blog posts.

Essay Help
An online writing service that can help to guide you through the blog writing process, as featured by the Huffington Post.

Cite It In
A tool for professionally formatting quotes, references and citations into your blog posts.

PhD Writers
An online writing community where you can connect with other aspiring bloggers to support each other.

State of Writing / Let’s Go and Learn
A free online blog full of writing resources and posts to help you improve your writing skills.

Your Opinion Matters

Remember when you’re writing your blog posts that running can be quite a personal experience and this will need to be reflected in your blog posts. What makes you stand out from the rest of the running blogs that are out there?

“Feel free to express your opinion clearly with your readers as this will bring personality to your posts, the personality that your readers are looking for,” shares Michelle Brown, a health writer for Elite Assignment Help.

Connect with Other Bloggers

When it comes to promoting your blog, be sure that you’re connecting and communicating with other similar bloggers that can spread awareness of each other. You’ll also be able to support each other and work together to get everybody’s blog off of the ground.

* Guest post by Mary Walton. Mary provides thesis help for PhD students, and blogs on Simple Grad, her website on education and college life. She enjoys providing writing consultations and tutors on business communication. Mary proofreads content at Write My Paper, website for Australian students.

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