Race Review: Newton Challenge 2017 [32.195KM] (by maylindateo)

By

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November 2, 2017

Newton Challenge 32.195KM – 29 Oct 2017, Flag Off: 4:30AM

Marina Barrage

Newton Challenge is my favourite race and a must-do race every year. Reason is simple, their running singlet and finisher polo tee are nice and they provide post-race food! No other road race provide such good food after run. It would also be my long run training before taking on the Full Marathon at the Standard Chartered Singapore Marathon. I believe many others are also thinking the same.

I woke up at 2:30AM to prepare and took the 3:25AM shuttle bus from AMK. Reached the race venue at about 4:00AM and wanted to use the toilet but saw a very long queue so skipped it and walked to the start pen. The walk to the start pen was quite long and luckily I was early because there was a large crowd in queue behind and quite chaotic according to the emcee.

Flag off was on time at 4:30AM and I ran at a comfortable pace until I saw the portaloo at the first hydration point and decided to use it so that I could run uninterrupted later on. Queuing for toilet had wasted a lot of precious time. I forgot to drink less water in the morning!

I was thankful that the Pocari Sweat and water at every hydration point were icy cold. Yes!

I took the first gel after running for about 52 minutes and planned to take another one about 50 minutes later and the third one about 1 hour later and I followed this plan. Glad that I didn’t get diverted at the 21.3KM point and my half marathon timing was 2:37 personal best time.

I was running at a consistent pace until 22KM and started to slow down. Fitness was not there. I was mentally prepared for the slope at 27KM at Marina Barrage as it was the same as last year’s route. I slowed down even more after 28KM because I felt uncomfortable at my upper abdominal area and I didn’t want to throw up. I am not sure if this was due to the gels I took.

The last 4KM around Gardens By The Bay seemed like never ending with “screaming” legs. I told myself to take it easy and press on. So happy to see the finish line and ran faster to cross it. I recorded an unofficial time of 4:19 from my Garmin watch and it was 17 minutes faster than last year’s time. 🙂

I went to collect the post-race food and took a box of yellow rice and mango pudding, skipped the ice-cream. There were other items too but I didn’t take. I was ravenous and gobbled up the rice really quick. The food was delicious!

While eating, the emcee on the stage was asking people to drop their lucky draw coupon into the box that he was holding but I was already sitting down on the floor eating and I really didn’t feel like getting up so fast so I didn’t.

I enjoyed Newton Challenge run. It is always an event well organised with delicious post-race food waiting for you after you cross the finish line with pride. 🙂

5 Worst Things To Do Before A Run

By

Mel

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November 1, 2017

It’s always easy to get overexcited and overenthusiastic about running. We runners can overdo it sometimes. We try everything, whether or not it has been tried and tested. So, here are 5 worst things to do before a run! Are you guilty of these 5 running sins?

#1 Static Stretching As A Warmup

young woman stretching before exersise – closeup shot.

Recent research has shown that static stretching is not good way to warm ourselves up. Instead, the correct approach should be dynamic stretching. A dynamic warmup that simulates the running movement is more adequate. A dynamic warmup brings your muscles through a range of motions that simulates the running movement, hence preparing your muscles for the heavy workout ahead. Do strides and running drills instead of sit and reaches.

#2 Eating Too Much

Yes, you need to adequately fuel yourself before your run, but there is a thing called eating too much as well. When we run, our blood is diverted away from our digestive system towards our leg muscles. This slows down the digestive process and may cause Gastrointestinal problems. Keep your pre-run fuel simple – a banana or a peanut butter sandwich for instance.

#3 Not Drinking Enough Water

It’s easy to under hydrate ourselves. Remember that when we run, we lose large amounts of water which can lead to dehydration. So always remember to sip water throughout the day. A good indication is the colour of your urine. If it is a dark yellow, this is a sign that you aren’t taking in enough fluids.

#4 Not Using The Bathroom

Always clear your bladder before heading out for a run. You don’t want to be running outside looking for a bathroom. It gets in the way of training! So remember to always make one final bathroom pitstop before heading out for your run, especially before a race.

#5 Not Listening To Your Body

If your body is really sluggish and tired, and you have some nagging pain, do not head out for a run! Always listen to your body. Make sure your easy days are easy, and hard days are hard! Don’t push it over it’s limits. Remember fitness is a life time commitment, not something temporary! You don’t want to get an injury! Remember, recovery is part of training!

New York Marathon Upping It’s Security Following Terror Attack

By

Mel

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November 1, 2017

A truck crashed into a crowded sidewalk – injuring 11 and killing 8. 5 of the people killed were Argentine tourists. Happening 5 days before the Big New York City Marathon, officials are closely monitoring the situation.

The incident did not occur along the New York Marathon course, however, since the 9/11 incident and the Boston Bombings near the Boston Marathon finish line, New York Marathon officials are carefully assessing and monitoring the situation. New York officials will continue to emphasise on safety.

New York Road Runners has release a statement.

“For this weekend’s marathon, as with all of our events, the safety and security of our runners, staff, volunteers, and spectators is our top priority. Together with our agency partners, we have extensive safety and security measures in place, both visible and behind the scenes. We are constantly reviewing our plans with law enforcement and will consider any necessary modifications or enhancements.”

Back in 2013 in light of the Boston bombings, NY marathon increased its security measures. One of the changes were in bag checks whereby participants had to place their items in an issued clear plastic bag. Also, the race has an extensive list of prohibited items – costumes covering the face, hydration vests and bulky outfits extending out of the perimeter of the body.

For more information on security measures, please visit https://www.tcsnycmarathon.org/plan-your-race/security-measures.

7 Types Of Fartlek Trainings You Need To Try

By

Mel

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November 1, 2017

Fartlek is the Swedish term for speed play. It is a training method that blends continuous training with interval training. Simply put, it is defined periods of fast running, intermixed with periods of slow running. The Fartlek is really what separates the Kenyan training from the training elsewhere. It forms a solid base of Kenyan training. If you’re getting bored of your predictable track running sessions, here are a couple ways to Fartlek.

#1 1 minute on – 1 minute off

This just means 1 minute fast and 1 minute slow. The standard would be to this for 20 repetitions, giving you a solid 40 minute workout.

#2 3 minutes on – 2 minutes off

Run hard for 3 minutes, then slow down for 2 minutes to recover. This is to be done for 8 repetitions to give you a 40 minute workout.

#3 The Pyramid

1 minute hard, 1 minute slow followed by 2 minutes fast, 2 minutes slow. Build up until 5 minutes, and come back down to 1 minute. This makes a nice and fun workout to do.

#4 Hill Fartlek

Run fast up all the uphills you can find. Recover during the downhill portions and flats. If the route you are running has minimal uphill sections, run fast on the flats and uphill and recover during the downhill parts.

#5 The 30-20-10

30 seconds of jogging, followed by 20 seconds of tempo pace and 10 seconds of all out sprint! This is to be done 4 times continuously. Then, do a 2 minute jog to recover. Repeat this cycle another 2 times.

#6 Mona Fartlek

4 time Olympian Steve Moneghetti made popular this workout. 2 x 90seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds – with a slower tempo pace recovery of the same time in between each repetition. This workout takes only 20 minutes. Note that the recovery tempo pace is a floating pace, not a jog. It’s meant to be tough!

#7 Diagonals

Run the diagonals of a field fast whereas run a recovery pace when running the circumference of the field. Running on the field has immense benefits as it reduces the impact on your legs.

6 Tips To Increase Your Stamina And Endurance

By

Mel

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October 31, 2017

As runners, we are always looking to increase our endurance capacity. We want to be able to run further, faster. We want to be able to cover the same distance stronger and easier than before. Here are 6 tips to help boost your stamina and endurance.

#1 Consistency Is Key

Be consistent! Find a training plan you can stick to long term. If you can run 4 days a week. You will reap more benefit from running 4 days a week consistently as compared to running 7 days a week. If you’re able to run an hour, 4 times a week, stick to the routine! The routine is very important in developing your aerobic capacity.

#2 Run Long

Do not miss the long runs. Run far and run long – this is the basis of endurance running. You should increase your weekly mileage by not more than 10 percent every week. Remember that long runs are to be done at a sustainable pace, not an all out session rendering you unable to complete your long run.

#3 Incorporate Tempo Runs

Tempo runs are tough, making it tempting to skip it. But these runs help train your body to clear the lactic acid from your body at a faster rate. You can run at a faster speed for a longer time before the fatigue sets in. Tempo runs are what people term as comfortably hard. It’s a challenge to keep the pace, but it isn’t an all out effort. These runs are typically done over a 20 – 40 minutes period.

#4 Eat Like An Endurance Runner

As an endurance runner, carbs are very important. This doesn’t mean you have to gobble down the pasta at every meal! It just means you should be mindful that 45 – 55 per cent of your meals comprises carbohydrates. This is especially important before your long runs. Fuel yourself well with complex carbohydrates such as oats, wholegrain and sweet potato.

#5 Take Recovery Days Seriously

One thing a lot of us runners fail to do is to take recovery days seriously. We must remember, recovery is part of training. Easy runs are meant to be easy! You need to ensure your body is recovering well in between sessions. It is only wen we recover well that we become stronger! So take easy days easy, and save the grind for the hard days!

#6 Running Technique

Running economy is very important but often neglected component of training. The more efficient you run, the further you can go before the fatigue sets in. This is because you use less energy to run a particular distance! Good running form comes from running tall, running upright and running light. Do running drills to help you achieve this!

High Intensive Interval Training (HIIT) For Losing Weight

By

Stella Lim

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October 31, 2017

Hiit-Me — Photo credit: http://scullyfit.com

High Intensive Interval Training (HIIT) workouts are one of the most effective method in losing weight, fast. HIIT requires you to give your 100% through quick, intense bursts of exercise followed by short, active recovery periods. This type of training gets your heart rate up, and burn more fats in a shorter time.

Instead of long aerobic workouts, consider short, intensive anaerobic HIIT workouts which may potentially help you shed that weight more effectively and fast.

A HIIT session typically starts with a:
1) Warm-up
2) Warm-up intervals
3) Short, maximum-intensity efforts
4) Moderate recovery intervals
5) Cool down intervals
6) Cool down

Introducing 7 basic HIIT exercises. They include:
1) Burpees
2) Mountain climbers
3) Jumping jacks
4) Lunges jumps
5) Planks
6) Squats
7) Sit throughs

Give yourself 1 minute, do as many repetitions as you can (without compromising of the correct form), rest for 1 minute, and continue the next set. Do 2 sets of each exercise and TADAAA, you’d have completed a 20 minute (7 exercises X 2 reps workout which is inclusive of rest).

The benefits of HIIT workouts include:
1) Increase of metabolism
2) Variation of activities (so you won’t get bored)
3) Quick and convenient (as it can be done almost anywhere, at any time)
4) No equipment is needed
5) Improvement of your VO2 max (body’s ability to use oxygen as energy)

If you’ve not tried, consider starting on HIIT workouts as part of your weight loss program!

Your author is a strong believer of fundamentals and basics, and highly recommend HIIT to all who wants to lose weight, and to all who is interested in HIIT workouts!

Cheers!

8 Legends, 8 Great Workouts [Part 2]

By

Mel

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October 31, 2017

You don’t get to be an elite runner or an Olympian without a few lung-busting workouts! Most elite athlete’s have their very own staple workout, or favourite workout. Check them out and hit the roads to try them our for yourselves. Here is Part 2!

#5 Deena Kastor

Photo Credits: Deena Kastor

Deena Kastor won the bronze medal in the marathon event back in year 2004. She does this favourite workout of hers 4 weeks in a row, 2 months before she peaks for races. This was one of her key workouts leading up to her 2004 Bronze Medal.

Workout: 3 x 2 mile repeats 2 months prior race, 1 mile repeats closer to race day

#6 Diego Estrada

Photo Credits: Flotrack

Leading up to his 60:51 half marathon timing, he trained consistently and attributes his success to a series of speed sessions. He believe his sessions cumulatively gave him his personal best.

Workout: 7 x 1 mile repeats, 12 x 1km repeats 2 days later, then 8 – 10 mile tempo run 2 days later and finished with a 15 mile long run the next day

#7 David Rudisha

Photo Credits: All Africa

Olympic champion, World champion and World Record Holder! Need we say more? He is the first man to run an 800m under 1:41. He is considered to be unbeatable at his distance.

Workout: 4 x 600m (90s rest), 4 x 400m (90s rest), 4 x 300m (60s rest), 4 x 200m (60s rest)

#8 Legends Of The Melbourne Track Club

Photo Credit: Sweat Elite

Melbourne track club has produced many legends. Many athletes on this programme is en route to qualifying for the Olympics and World Championships. They may not be all winning medals, but they are good nevertheless.

Workout: 2km, 5 x 400m, 2km (Recovery of 400m jogs in between)

8 Plank Variations That Work

By

Mel

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October 30, 2017

A strong core is vital in running! You need a strong core to keep your form upright. It is often when we are an hour in a race that our form starts to falter. Our faltering form is what is keeping us from our next personal best. Work on your core, strengthen it, and you will feel the difference in your next race!

#1 Plank Hip Dips

Photo Credits: pinimg

From a standard plank position, bring your right hip to touch the ground slowly. The bring your left hip to touch the ground. Your hips touch the ground only slightly before you bring them back up. This is to be done in a slow rocking motion.

#2 Low Side Plank

Photo Credits: Plank Pose

Side planks are really good for strengthening your transverse abdominal muscles and obliques. Remember to do both sides!

#3 Side Star Plank

Photo Credits: Pop Sugar

You start with a standard low side plank. The you lift up your leg on top as high as you can, and bring it back down. This really fires up your obliques! Again, remember you have 2 sides so do both sides!

#4 Single Arm Plank

Train your balance and strength at the same time with a single arm plank. Slowly lift your arm up, extending it in front of you! Remember to keep your back flat and resist the urge to bend your back.

#5 Single Leg Plank

Another excellent way to train your balance and strength at the same time. Lift up now leg and place in on the heel of your other! Again, remember to do both sides!

#6 Knee To Inside Elbow Plank

Do a standard plank with your hands straight! Bring your knee towards your opposite elbow. Remember to keep your body as straight as possible. Do not compromise form. Do it slow and feel the burn.

#7 Knee To Outside Elbow Plank

Photo Credits: HIIT

This plank is also a standard one with your hands extended straight. bring your right knee towards your right elbow! Repeat the movement with your left side. Remember again to never compromise form and do not arch your back!

#8 Shoulder Touch Plank

Photo Credits: Shemazing

Get into a plank position. Bring your right palm towards your left shoulder. Repeat by bringing your left palm towards your right shoulder. This trains your stability.

What you waiting for? Try them out for yourselves!

8 Mistakes Runners Can’t Stop Making

By

Mel

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October 30, 2017

As runners, I think it’s pretty much a testament when we say, we can get carried away. We try everything possible in order to hit that personal best, because it feels good. But, not everything we’ve tried have been tested and approved. Here are 8 mistakes runners can’t stop making.

#1 We Skip The Warmup

The warmup is very important. It prepares our muscles for the hard workout ahead. Although it is very tempting to save time and skip the warmup, but in actual fact, you are putting yourself at risk of injury. You may easily pull something if you aren’t warmed up and you’ll be out for months. It’s going to be a whole lot of time wasted instead of saving time!

#2 Running Hard On Easy Days

Let’s face it, most of us are guilty of this! We feel good and we try to go on harder. Remember the golden rule, never have 2 hard sessions in a row! Recovery days are with the purpose of recovery! If you are going on too hard, you are taxing your legs even more, not allowing it the recovery it deserves.

#3 Cramming For A Race

Give yourself a good training block. You can’t run a marathon with a mere 3 weeks training – that isn’t enough! You risk an injury cramming for a race! Sign up for a race way beforehand, come up with a good training plan and stick to it. For instance, if you know marathon training requires a good 12 weeks, then register for a marathon 12 weeks later, not next week!

#4 Running Through An Injury

We’ve all heard it before – pain is temporary, pride is forever! But, really running through an injury is taking the saying too far! You do not want to aggravate your injury. It’s better to stop short, cut your losses, nurse yourself back to good health and come back stronger! Imagine if you come down with a more serious injury than just a sprain because you couldn’t’ stop yourself!

#5 Ignoring Your Core

We know you run with your legs but did you know that your core is also very important. Your core muscles help keep you upright and keep your form. With weak core muscles, your form slacks and starts to falter. You don’t run as naturally. When this happens, you may accidentally injure yourself because of your faltering form.

#6 You Don’t Eat

It’s always important to have a post run snack. It helps with your recovery! Putting your muscles through a hard workout, you’ve got to help them recover as well. Chocolate milk or an apple or even a banana would make a perfect post-run snack. It is best to have it 20 minutes after the end of your workout because it is during this window that absorption is at its greatest.

#7 Skipping A Rest Day

It’s all too easy to be all too enthusiastic! We don’t want a rest day – we love running too much! But skipping a rest day may mean putting your body under too much stress. Our body needs time to recover to become stronger. When we break our muscles down, it is when they repair themselves that we become stronger! Remember that recovery is part of training!

#8 Not Sleeping Enough

You know, sleeping is a very significant component in running! Again, remember, you are putting your body under an immense amount of stress. You need to allow your body sufficient sleep! So if you’re training plan requires you to wake up at 5am, be sure you are in bed by 11pm. Don’t sleep at 3am and get up to train at 5am.

Participants Lit up the Night Sky at the Skechers Blacklight Run 2017

By

Team JustRunLah!

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October 29, 2017

sketchers blacklight run — Joshua Tan leading the first wave of runners out on the 5km course

Participants of all ages and walks of life descended upon Sentosa’s Palawan Green for the second edition of the world-renown Skechers Blacklight Run on 28 October 2017. The course took the participants down a psychedelic 5km route of bright lights, laughter, sweat and exhilaration, with a party atmosphere from start to finish.

At the pre-race party, the already-amped up participants were treated to the thumping performances of regional DJs, DJ Lady Punch, DJ Hypeembeats and DJ Momo. Singaporean heartthrob and Ah Boys to Men Superstar, Joshua Tan, got the crowd going as he took to the Main Stage and treated the runners and party goers to their first splashes of Glow Powder. Before setting off on the race route he said: “This is a new and exciting experience for me and I’m thrilled to be a part of the Blacklight Run and see so many happy faces in the crowd.”

Warmed up and raring to go, the brightly decked-out participants were flagged off from the start line with Joshua Tan himself leading the VIP contingent. The participants ran, danced and skipped their way through the 5km of neon lights and three special Blacklight Zones which showered runners with the Blacklight Run’s trademark 100% natural and non-toxic Glow Powder in green, pink and orange.

Susan Chua, Vice-President of the Blacklight Run’s title sponsor, Skechers ASEAN, said: “We are pleased to once again be the title sponsor of the Blacklight Run and we are glad to see all the participants showing up in force. The run is a great way to stay healthy with friends and family while having fun, and we can’t wait to be back!”

Newly unrecognisable and splashed with colour, the glowing participants crossed the finish line to the After Party Zone where Thailand’s premier female DJ, DJ Lady Punch along with Malaysia’s DJ Hypeembeats and Singapore’s very own up-and-coming club darling DJ Momo kept the party going strong. The combination of Celebration Glow Powder throws, the Foam Glow and the photo-worthy Foam Wall kept the party going till late.
Elvin Ting, Managing Director of the event organiser Orange Room said: “The Skechers Blacklight Run is the largest nighttime 5km in the world, and there is no better to way to cap off a run by partying the night away. Coming off the success our events in Singapore and Thailand, we have plans to bring the Skechers Blacklight Run to more cities in the region.”

They came, they ran, they glowed. The participants of the Blacklight Run’s second installation in Singapore made the event a huge success and for one night, glowed brighter than the night sky.

* From Press Release

5 Cool Features Of V-Run 2018 – Let’s Celebrate Love

By

Mel

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October 29, 2017

V-Run brings you Run With Love happening on the 10th February 2018, Saturday at the Siloso Beach, Sentosa Island! Bring your significant others, friends, colleagues, family, friends, lovebirds, neighbours – to come together across all boundaries and all spectrums to come together and celebrate LOVE. Let us all cherish our affection for one another on this memorable evening!

#1 We’re Going For The Guinness Book Of Records

The highlight is going to be a mass Zumba Dance. V-Run 2018 is going for the Guinness Book Of Records which means this is going to be one massive highlight! Dance to great music, with great people and come be a part of this record-breaking moment! Break free and dance like no-one is watching you. It’s going to be real fun! So you think you can’t dance – don’t worry these Zumba moves are easy choreographs such that everyone can dance!

#2 Movie Under The Stars

It’s going to be a romantic night out with your significant other! There will also be a screening under the glistening stars. Did we mention there’s free popcorn as well? Come watch a romantic film in the great outdoors – just pick a spot, cosy up, enjoy the movie and the unique romantic atmosphere!

#3 Sunset Stroll

Run with Love is a 5km leisure run or a stroll along Siloso Beach! Sunset is romantic and glorious. There is just something about the glorious red sun that turns the sky into an array of purple that makes it so beautiful. Come witness sunset whilst strolling 5km along the beach! Bring you mother, your grandmother, your grandchildren and celebrate this thing called LOVE!

#4 Crazy Fun Photo Booths

We all like taking photos – to capture life moments of happiness, fun and friendship. We would like these moments to last. We would like to share these moments. Lucky you, there will be a fun photo booth! It will be the latest in photo booth technology – the green screen! The green screen is used to add different background images to the photo prints! This will create fun memories and fun photos for everyone!

#5 Special Appearance By Irfan

So, who is Irfan? – he is young, he is handsome, he is talented and let him perform his magic and take your breath away! At only 8 years of age, we can’t wait to watch him impress with his spectacular furious magic show! Irfan will take centre stage at 630pm to wow everyone at the V-Run 2018!

The Fitbit Ionic is Here and It’s Really Smart!

By

Stella Lim

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October 27, 2017

Fitbit announces the release of Fitbit Ionic, the ultimate health and fitness smartwatch. Ionic is a motivating new timepiece packed with fitness guidance, smart experiences, music storage, apps, payments, and more.

Ionic builds on Fitbit’s health and fitness expertise with a new relative SpO2 sensor, making it possible to track deeper health insights like sleep apnea in the future, industry-leading GPS tracking, on-device dynamic workouts, improved heart rate tracking, and water resistance up to 50 meters. Plus, smart features like contactless payments, on-board music, smart notifications, and a variety of popular apps and clock faces available in the Fitbit App Gallery. Ionic also has all the core features our users love from Fitbit like 4+ day battery life, automatic activity and sleep tracking, and cross-platform compatibility.

Banners featuring their Fitbit’s newest Ionic(s).

Features at a glance:

Continuous heart rate
Tracks light, deep and REM sleep
Water resistant up to 50 metres
Contactless payments (Fitbit Pay)
Built-in GPS
Stores and plays music
Dynamic personal coaching
Apps for convenience
Battery life up to 4+ days

Left to Right: Fitbit Ionic, Fitbit Flyer

Fitbit Ionic in Burnt Orange colour, showcasing it’s personal coaching feature

Fitbit ionic in Smoke Grey with additional strap choices

Colour choices: Silver Grey (blue grey strap), Smoke Grey (charcoal coloured strap), Burnt Orange (slate blue strap).

In stores: Major retailers in Singapore, including Astro Sports, Best Denki, Challenger, Courts, Harvey Norman, Lazada.sg, and Sprint-Cass.

Price: $458

*Additional add-ons:
1) Classic and Sport accessory bands $49.90
2) Hand-crafted and perforated Horween leather bands at $99

About Fitbit
Fitbit helps people lead healthier, more active lives by empowering them with data, inspiration and guidance to reach their goals. As the leading global wearables brand, Fitbit designs products and experiences that track and provide motivation for everyday health and fitness.Powered by one of the world’s largest social fitness networks and databases of health and fitness data, the Fitbit platform delivers personalized experiences, insights and guidance through leading software and interactive tools, including the Fitbit and Fitbit Coach apps, Guided Health Programs, and the Fitbit OS for smartwatches. Fitbit Health Solutions develops health and wellness solutions designed to help increase engagement, improve health outcomes, and drive a positive return for employers, health plans and health systems.

5 Inspirational Runners To Follow In Malaysia

By

Mel

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October 27, 2017

Get some inspiration from these fellow runners! They are determined, they are passionate and their Instagrams are full of inspirational stuff! We really like these famous five because of their passion and readiness to share. So get ready to follow them and be inspired!

#1 @chelle91cky

Why Follow Her? – This nerdy runner girl shows so much passion for her running. She is one of the nicest runners out there – encouraging all other fellow runners to give it their best as well. Follow her on her running journey which includes snippets of her cool kicks as well!

#2 @adelewlp

Why Follow Her? – Follow her on her fitness journey! She includes videos of her strength training and fitness advice we can all benefit from. Her photo diary of her food gets us all drooling as well. Her Instagram is everything interesting about fitness, food and travelling! She also gives really good life advice! An inspiring girl with big goals!

#3 @awanrun

Why Follow Him? – Everyone knows Azwan is one of the most humble runners out there! His page is dedicated to everything running. It ranges from snippets of his training, to what he does when he is down with an injury, to what fuels him during his runs! His page is a true insight to what is a dedicated runner! If you ever need any advice, he is more than willing to share!

#4 @jasonloh23

Why Follow Him? – His races and training takes him so many places! We love seeing his photos – from the tropical sunny Philippines to his training right smack amongst casinos in Macau. He has so many amazing stories to tell and we can’t get enough!

#5 @deorunner

Why Follow Him? – His ultra races takes him all around the world! He travels from the Swiss Alps to the French Alps to all the beautiful mountains in Malaysia – he showcases them all to all his followers. You would be inspired to pick up trail running just looking at his awe-inspiring photos!

Over 1,350 runners at Bloomberg Square Mile Relay Singapore – Macquarie Wins

By

Team JustRunLah!

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October 26, 2017

square-mile-2017-Runners-at-flag-off — Runners taking off from the start line at flag off.

Over 1,350 participants from the city’s biggest corporations competed in the fifth edition of the Bloomberg Square Mile Relay in Singapore. The team from Macquarie took the title of ‘Fastest Firm in the City’, completing 10 laps of the one-mile (1.6 km) circuit in a time of 54 minutes and 58 seconds, followed closely by the team from Standard Chartered Bank and GIC in second and third respectively.

Macquarie team captain, David Luboff, said: “I really enjoy taking part in the Bloomberg Square Mile Relay as it teaches us a lot about discipline and teamwork. The event’s atmosphere and location is something we look forward to every year. Macquarie Group Foundation will also be donating $10,000 to SportCares Foundation, matching the S$10,000 already donated by Bloomberg Square Mile Relay.”

In the highly popular Mixed Team category, the team from Bloomberg emerged victorious with a combined running time of 61 minutes and 39 seconds. Team Captain Baldwin Choy said “I am ecstatic about this victory, and it was completely unexpected. It feels good to run and know that I’m part of an event that is helping the community. Glad to be supporting Habitat for Humanity and can’t wait for next year!

A S$10,000 cheque was presented to SportCares Foundation by Andrea Mosconi, Head of ASEAN, Bloomberg to support their CareRunners program.

Each team’s participation in the race also helped fund the ‘Extra Mile’ program – a project in partnership with Habitat for Humanity Singapore. Runners will be able to volunteer with the local Square Mile Relay community on Saturday 25th November to improve the living conditions of vulnerable elderly citizens and revitalize shared living space for hundreds of residents through a home cleaning.

The Bloomberg Square Mile Relay is part of an international series that spans 10 cities worldwide. For more information, visit www.squaremilerelay.com.

8 Running Tips For Beginners

By

Mel

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October 26, 2017

#1 Don’t Worry About Pace

Don’t worry too much about hitting a certain pace – just put on your shoes and enjoy your run! you’re supposed to be enjoying the process not worrying about hitting a certain pace. Just put on your shoes for 30 minutes and go out on your run!

#2 Don’t Overdo it

It’s easy to get caught in the moment and do too much too soon! Remember the golden saying, your mileage should not be ramped up by more than 10 per cent every week. You want to be doing this long term. You don’t want running to be halted by an injury by overdo-ing it.

#3 Strength Train

Strength training is an often neglected part of training. More often than not, our form starts to falter as you run longer. With strength training, we are more able to keep our running posture and from. The key here is to prevent your running form from faltering especially in the later stages of a race when our body starts to tire. This will prevent an unwanted injury due to bad form.

#4 Invest In Good Shoes

Your feet will thank you for good shoes. Go get your feet and running gait tested. Some people have a high arch, some people are flat footed and this will affect the type of shoes that are suitable for your feet. Get shoes that are suited for you because otherwise, you may just be inviting an unwanted injury.

#5 Run On Different Surfaces

The constant pounding on the pavement may cause a lot of pressure on your knees. To minimise this stress, always try to run on softer surfaces. Vary the ground you run on. For instance, do speed work on the track which has a softer ground. Run on the grass for your recovery instead. This will help you minimise impact and your legs will thank you for this!

#6 It’s Okay To Take A Break

Remember, if a run is getting too tough, it’s okay to stop fora bit and take a break before continuing again. Take a 5 minute break to grab that 100plus or Revive before hitting the kilometres again! Your body will thank you for allowing it to catch it’s breath.

#7 Running Isn’t The Best Fit For Everyone

Running may not be everyone’s hobby! Just because you friend devotes 3 hours a day 7 times a week to running does not mean you need to do the same! Running means different things to different people.

#8 Take Time To Recover

Remember, recovery is part of training! Take a day off or two to properly recover! It is only when we recover that we come out stronger! Recovery doesn’t mean just sitting down and doing nothing – you can go for slow recovery runs, or swim, or even cycle!

Color Manila Dares Runners to Conquer Obstacles at the Colorful CM Challenge Ilocos Sur on October 29

By

Andreas

-

October 26, 2017

Color Manila Events Inc., the force that’s at the forefront of organizing colorful fun runs in the country heads up north to put on a thrill-filled, tough, fitness-driven and colorful fun run via CM Challenge Ilocos Sur this October 29, 2017 at the Tamag Open Grounds, Quirino Boulevard, Vigan City, Ilocos Sur.

Featuring an inflatable tire skip, spider maze, inflatable slide, and military crawl obstacles to transform runners into dauntless challengers, and color-coded routes to smother participants with color powders and vibrant vibes, CM Challenge Ilocos Sur sure knows how to strike a perfect balance between keeping you brave and blissful. Set in the historical and heritage haven, Vigan City, Ilocos Sur, CM Challenge Ilocos Sur will surely take runners to a delightful trip down memory lane and cure those who have been bitten by the ever-contagious travel bug. The Color Festival featuring cool DJ mixes and melodies will surely hype up the runners’ mood and momentum, further expanding the fun portion in the run.

“Color Manila has been and will always put a premium on spreading a holistic running experience that highlights festive and colorful fun run #feels throughout the Philippines, hence, after our previous CM Challenge Cebu, Laguna, Cavite, and Manila events have panned out, we continue to fan out the fun and pass on the challenge, and this time around, to Ilocos Sur. Come and join us as we skip, slide, hop, crawl, climb, and run, while having fun and snapping lots of photos at the CM Challenge Ilocos Sur!” encourages Color Manila VP Justin Cordero.

Psyched up to take the challenge and run a 3K, 5K or 10K distance at the CM Challenge Ilocos Sur already? Purchase your Deluxe or Trooper kits now! At Php750, the Deluxe race kit includes a Dri-FIT shirt, race bib, sunglasses, color packet, and finisher’s medal, while the Trooper race kit, at Php1,050, comes with a Dri-FIT shirt, race bib, sunglasses, drawstring bag, headwear, color packet, and finisher’s medal.

Online registration is underway at colormanila.com up to October 29 or until supplies last. Onsite registration and kit claiming are also ongoing at the 2nd Floor, Provincial Capitol of Ilocos Sur, Vigan, Ilocos Sur until October 28, 2017, from 10:00 A.M. to 7:00 P.M., and on October 29, 2017, from 10:00 A.M. to 2:00 P.M.

CM Challenge Ilocos Sur is held in partnership with the Provincial Government of Ilocos Sur, and is supported by Royal Express Travel and Tours, Ariva Academy, Takbo.ph, WhenInManila.com, YuneOh, and SwimBikeRun.

Tired of the usual run and go home set-up of fun runs? It’s about time that you accept the CM Challenge Ilocos Sur experience and take your run to the next level! For more details on the run and other Color Manila events, visit www.colormanila.com!

* From press release