Exercises That Help You Live Longer / Better: Do They really exist?

Anybody will know that any form of exercise or movement that gets you moving and sweating will keep you in good shape to live a better, fuller, healthier life. It really doesn’t matter whether you are doing 10km sprints or taking it easy with a slow walk every day. As long as you are constantly on the move, you should be in the best shape of your life.

But as time progresses, we find ourselves asking if there are ‘special’ exercises that we can do to keep us even healthier so that we can live longer lives. Are there such exercises and will they really help to extend our lives? Apparently, there are and yes, they do help in keeping us living longer and healthier.

#1 Climbing The Stairs

Photo Credits: Livestrongcdn

It may seem like such a small thing but deciding to take the stairs instead of the elevator or escalator can do your body loads of good. According to a small Swiss study conducted in 2008, sedentary people who switched to taking the stairs cut their risk of dying prematurely by 15 percent. And of course, you can lose those excess pounds in the interim too!

#2 Exercising For Just 15 Minutes A Day

There’s really no need to work out for 30 minutes or more each day to get the full benefits, especially if you are a busy individual and are already struggling to set aside time for everything else in your life. In fact, it’s interesting to note that a study in 2011 showed that as compared to people who lead very inactive lifestyles, just 15 minutes of daily activity like brisk walking, added three years to life expectancy.

#3 Intensify Your Workout

Basically, this means that whatever exercise that you have been engaging in, all you need to do is increase the intensity of it to lengthen your lifespan. Imagine being able to live an additional 3.5 to 3.7 years just by sprinting for half an hour, five days a week. I would do that!

#4 Go For A Swim

Probably due to the nature of the sport where you don’t have to suffer the consequences of impact, it seems that swimmers have a lower mortality rate as compared to those who walk and run for their exercise. And if you didn’t already know this, swimming can also help you to relax by drowning out your thoughts, stresses and surrounding noise which adds to its longevity powers.

Read More:

  1. World Marathon Majors: When, Where, Why
  2. My Race In Review: Kyoto Marathon
  3. 5 Local Food To Try In Thailand For Your Next Race
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Stinky Running Clothes – How To Take Care of Them

To those of you who work out regularly, you will know the smell on your workout clothes that come with it. And it may seem like no matter how much you wash them, you still catch that musky waft each time you put them on again for the next session.

If you find yourself getting caught in this conundrum once too often, these tips below for getting rid of the stink (consisting mostly of your sweat!), on your exercise clothes may be highly useful for you.

#1 Wash Them Immediately When They Are Really Sweaty

Photo Credits: Today

This is especially for those who always seem to return from a workout session drenched in sweat, with your workout clothes soaking in it too. Make sure you wash them immediately because when sweat gets a chance to “marinate”, it literally does that to your clothes.

#2 Soak In White Vinegar Before Washing

This is a rather interesting solution and adds to the notion that white vinegar is good for so many reasons. Soak your exercise clothes in the sink or a bucket with a cup of vinegar and some cold water for about 15 to 30 minutes, before throwing them into the washing machine. Of course if you feel like your clothes may need a little more of the vinegar solution, there’s no harm putting some in the wash too.

#3 Add Baking Soda

Baking soda is another one of those miracle items that is used in almost everything to get rid of stink. All you need to do is out one cup of baking soda into your washing machine with your smelly clothes and voila! Clean, fresh smelling workout clothes for your next gym session!

#4 Lemon Juice

Photo Credits: Natural On

It’s interesting how the simple lemon can not only add an immense amount of flavour to our food and drink, but can also help to get rid of the stench on our clothes. All you need is the juice of one large lemon, pour it into the washing machine with your clothes, and let it do its magic. If you are wondering how lemon juice helps, it’s basically because of the citric acid that breaks down the oils in the materials, leaving your clothes bacteria and funky scent free.

#5 Stick Them In The Freezer

If you need to use your workout clothes very soon after, the next best alternative to washing them will be to stick them into the freezer. The cold air will destroy the smell but do remember to chuck them in a plastic bag though. You don’t want to have to deal with frozen clothes especially when you need to use them again so soon.

#6 Hang Them Outside To Dry

Photo Credits: Smart Thing Blog

This tip is a no-brainer. Although there are detergents that are made specially for indoor drying for laundry, it’s always best to let your stinky clothes dry naturally outdoors. For one, the sun will help to get rid of the bacteria in your clothes and two, you won’t risk having to put up with that weird mildew smell throughout your home. Win-win situation.

Read More:

  1. 6 Dinner Ideas to Help You Sleep Well Throughout the Night
  2. Onion And Garlic Are Good For you. Here Is Why.
  3. 3 Substitutes For Rice That Are Healthy And Help You Lose Weight
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4 Ways Running Improves Your Brain Function

You probably already know, or heard that running does your body good. Perhaps you also know running does wonders to your brain too. The benefits are both mental and physical. In fact almost every aspect of brain function can be improved with running – here’s how.

1. Running improves your memory

Various studies done on various groups of people, especially older adults have shown that memory test of subjects improved much more in the test group that went running instead of other forms of exercise like lifting weights [1].

Those who did cardiovascular exercise like running produced an increase in growth of a protein called brain-derived neurotrophic factor or BDNF. The effect was not only healthier brain cells but actually caused an increase in new ones.

2. Running protects against brain aging

New research has proven that our brain is constantly reshaping itself. Your habits, behaviour, thoughts, emotions and daily experiences all combine to change the shape and connections in your brain. Called neuroplasticity – that means your brain cells are always forming new connections with each other, thanks to BDNF.

The world renowned Salk Institute in San Diego reported that all forms of physical exercise, as little as three hours a week helps generate new brain cells. Running can even reverse brain shrinkage in older adults.

3. Running helps you fight stress

As a runner, I get a small sense of accomplishment every time I finish a run because I set out to do something and I feel satisfied I did it. During exercise, the body releases more cortisol, the stress hormone, but regular exercise at the right intensity teaches the body to adapt and produce less cortisol each time [2]. Overall, active people have lower cortisol levels and feel less stressed. Exercise also makes neoplastic changes mentioned earlier that can make permanent changes in mood, self-confidence, promotes relaxation and reduces anxiety. I have a big mug on my desk that says ‘Keep Calm and Go for a Run’ – the best advice ever!

4. Running makes you happier

Well most of the time it does, but the sedentary person might not agree. Scientifically, running produces ‘happy chemicals’ like endorphins which reduces pain and increases positive emotions. These are the body’s natural painkillers and create feelings of pleasure. You may have experienced the ‘runners high’ – a feeling of happiness, less pain during the early part of your run or race.

Running helps build Mental toughness

Thanks to these positive changes to the brain due to running. Overall this leads to building better mental toughness – Composure, confidence, concentration, Cope-ability and Cohesion – all can be improved with running. As a running and a mental toughness coach, I see a connection – successful athletes who bring their self-discipline and Mental toughness from sport and apply it to their life, work or play – helps them become a better athlete and a better person [3].

References:

[1] Chan, Davis, Lindsay, Nagamatsu et al, ‘Physical activity improves Verbal and Spatial memory in Older Adults…’ Journal of Aging Research 2013

[2] Hill, E.E., Zack, E., Battaglini, C., Viru, M., Viru, A. and Hackney, A.C., 2008. Exercise and circulating cortisol levels: the intensity threshold effect. J Endocrinol Invest, 31(7), pp.587-91.

[3] Weinberg, Robert. Mental toughness for sport, business, and life. AuthorHouse, 2010.

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It’s Flu season. How To Keep The Sniffles Away Besides Consuming Vitamin C.

Image credit: appletozebra.com

The weather hasn’t been very kind to us lately. One minute it is hot as heck and the next thing you know, it starts raining cats and dogs and the temperature in the office gets so low, you think you are in some wintry country having a holiday.

And our humidity isn’t helping. With all these rapid weather and temperature changes comes a slew of illnesses that can attack any of us if we allow our guard to be down. Flu is the one that most of us seem to be suffering from so keeping it at bay, especially during this period, will be awesome. But besides consuming Vitamin C, are there other ways to keep this nasty bug as far away from us as possible? Yes, and here are some ways to do it.

#1 Lots Of Sunlight AKA Vitamin D

Vitamin D is an amazingly effective antimicrobial agent, so optimizing your levels will not only help send a cold or flu virus packing, it will also prevent them from invading your body in the first place. The best source of Vitamin D is sunlight so go out there and get as much as that as you can! This is one of the perks of living in a country as sunny as Singapore.

#2 Consume Loads Of Green Tea

It is good to know that green tea makes a really fragrant and comforting hot drink on a cold day, it also contains antiviral properties that can be helpful against a flu infection. Load up on your stock of green tea and try consuming one tea bag a day (with multiple refills), to keep the nasty flu bug away.

#3 Mushrooms

Photo Credits: Mushroom Group

Probably something you didn’t expect but apparently, consuming mushrooms can help to fight the flu by supporting your immune system. This is also a good time to let you know that while most people will think of just eating the fleshy part of the mushroom, the magic lies in the section that grows underground. Simply put, all you have to do is consume the mushrooms in their entirety and you are all set to combat the flu bug.

#4 Supplements Besides Vitamin C

While Vitamin C may be the most favoured choice of flu prevention, there are a few other supplements you can take as alternatives such as propolis, oregano oil and olive leaf extract. These are all natural so there shouldn’t be any worry about any negative side effects on your body.

#5 Sleep Well And Exercise

While all of the above can help strengthen your immune system, the best ways to make sure you are keeping your body fighting fit is by giving it enough rest and getting a good dose of exercise regularly. Depriving your body of sleep, being overly anxious and stressed, and being too sedentary, can cause your immune system to weaken and that’s where all the trouble starts.

Read More:

  1. Sensitive Skin And Exercise
  2. Should You Exercise When You are Sick 
  3. Always Eat 75% Full
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Race Review: Runninghour 2017 (by blizzy8)

FEAR the final frontier, to boldly go where no runner has gone before!

Runninghour 2017 is a unique run where you get to experience what it’s like to run without sight. As this run required a buddy, I roped in my running buddy Christina to join me. She was pretty excited about it as it would be a novel run experience. She collected our race packs as I was busy that weekend and could not pick it up. I think this is the only race pack where besides sponsored stuff and a run tee, you get a lanyard and blindfolds in the pack. The run was held on Saturday 13 May at Bedok Reservoir, flag off for the 10k event was at 5pm while the 5k and 3.5k events were flagged off later.

We arrived pretty early and had a chance to catch up on some of the activities there. For the 10k event, it would be 2 rounds the reservoir with a small loop on the first lap. It was a fun run to create awareness for the visually impaired. What happens is that you and your buddy will take turns running with the blindfold on. After the first 500m there is a change over area and then another 500m, after which you are free to complete the course in any fashion you wish.

We got off to some heart-pumping aerobics exercise led by these 5 very enthusiastic and coordinated young people. Me with my 2 left feet usually do not fair well in these types of warm-ups.

5pm and the horn sounded and we were off. I decided to start with the blindfolds first and by buddy would guide me with the lanyard. Now at these runs usually you would go through a few emotions like anxiety, the adrenaline rush, the exhaustion, pain, exhilaration of completing the event etc. etc. but for the first time a new emotion was felt … FEAR ! Once the blinds went down over the eyes, it was not easy just to even take the first steps. You can hear the voices and shuffle of feet so near you. There was this illogical fear of bumping into someone and I even felt that there would be a tree or lamppost right in front of me and I would bump right into it. But all you got to do is trust your running buddy. So with that after the initial fear (well it did not actually go away) I felt more comfortable and picked up the pace a little. Falling over was not so much of a worry it was the bumping into someone which was the main fear … for me anyways. We changed over at the changeover point and this time it was me who lead and you had to be aware of your surroundings as you guide the runner through. We made it through the first km and then we took off our blinds and ran the rest of the way. On the 2nd loop, we tried again the blindfolds and it did not really get better, same old fear was there. It truly gave me a greater appreciating of visually impaired runners.

As we completed our run we ran through the finish point lanyard in hand. We collected our medal .. only the medal as the lanyard was already given and proceeded to make our way home. As you can see from the medal above, the reverse side had braille characters. Now I think that was an excellent idea as it got me curious and so I googled braille and managed to read out the word and it said “Runinghour” and that was with a capital “R”. All in a really interesting event and it was an eye opener to run blindfold, well at least 2km of the 10km route. If you ever want to try something different, this would be it !!

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Standard Chartered KL Marathon 2017: Flag-off Times, Road Closures and Last-Minute Information

It’s happening this weekend! Malaysia’s BIGGEST marathon is back!

This year’s Standard Chartered KL Marathon once again is set to be the most iconic running event in Malaysia! Once again, more than 35,000 runners will descend into Dataran Merdeka at the 9th Edition of the Standard Chartered KL Marathon. There will be 6 race distances- Kids Dash (3km and 1km), 5km, 10km, Half Marathon and the Full Marathon.

As we are psyched for the flag-off the night, here are some important last minute information for all runners.

Flag Off Times

Routes and 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

Public Transport

Selected stations at the Ampang, Sri Petaling, Kelana Jaya and Monorail train lines will commence operations from 2:00am and will run at intervals of 10 minutes. Please refer to the map below for the selected stations that will be open. You may park your vehicle at stations with park-and-ride facilities. Parking fees may apply.

Courtesy of Dirigo Events, the LRT service will be complimentary from 2:00am till 6:00am. Normal operations and standard charges will apply thereafter. All you need to do is to purchase your MyRapid cards for your trip home.

Parking

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!

Source / More info: www.kl-marathon.com

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More Than 20,000 Runners Already Signed Up For SCSM 2017

The Standard Chartered Singapore Marathon (SCSM) today announced that more than 20,000 runners have already signed up for the Standard Chartered Singapore Marathon 2017, seven months before the start of Singapore’s biggest running event. The number is more than double the registration numbers at the end of the same promotional phase last year, and close to half of the 46,000 runners who participated in 2016.

Press Release

More than 20,000 runners have already signed up for the Standard Chartered Singapore Marathon 2017, seven months before the start of Singapore’s biggest running event. The number is more than double the registration numbers at the end of the same promotional phase last year, and close to half of the 46,000 runners who participated in 2016.

The runners that signed up took advantage of Super Early Bird rates, which ended on 7 May. Interested runners however can still benefit from Early Bird rates until 30 June with up to S$15 discounts off the race.

The increased numbers is believed to be a positive response following organiser IRONMAN’s lifting of the Super Early Bird and Early Bird cap this year and their application for the World Marathon Major status.

IRONMAN also announced the start points and wave start timings for its race categories. Similar to last year, the Half and Full Marathon, and Ekiden Race will again flag off at Orchard Road, while the 10KM Run will flag off from Esplanade Drive. All race categories will finish at the Padang.

Responding to the increased demand and the latest race announcements, Geoff Meyer, Managing Director of IRONMAN Asia said, “The Standard Chartered Singapore Marathon is the premier running event in Singapore and earlier this year, we set a target to become a World Marathon Major event. We had said that we need the communities in Singapore to support us in this quest and we are thankful for the strong support in the first registration phase. We are constantly looking to improve and beyond bringing back waved starts for the consolidated Half and Full flag off which has been used to much success at global marathons to ensure a smooth run, we will also look at other amenities enhancements to give runners the best possible marathon experience.”

Upon registration, runners will be allocated a start pen based on their estimated finish time and will be flagged off in waves. For Half and Full Marathon participants where the first wave starts at 4.30am, chartered bus service tickets are available with race registration online till 15 November at S$6 per ticket. The chartered bus service will start at 2am with 39 pick-up locations (refer to Appendix A) around Singapore to take runners straight to the start line. All details for bus service are available here.

Flag-off Times Announced

Kids Dash
2 Dec – Orchard Road
First Wave: 6PM
Last Wave: 8.30PM

Half and Full Marathon, Ekiden Race First Runner
3 Dec – Orchard Road
First Wave: 4.30AM
Last Wave: 5.30AM

10KM Run
3 Dec – Esplanade Drive
First Wave: 7.15AM
Last Wave: 8.00AM

Going to the race?

Bookmark SCSM 2017 at the all-new myRace Dashboard at JustRunLah! and upload your own photos, e-certificate, finisher time and thoughts after the race. Click here to learn more!

Early Bird slots still available

Registration for the SCSM 2017 is available at www.singaporemarathon.com.
Early Bird registration ends on 30 June.Standard Chartered Cardholders enjoy 15% off registration fee across all categories.

JustRunLah! is proud to be an Official Partner of SCSM2017

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Race Review: STAR WARS Run Singapore vs Disney Light Side Half Marathon

May the 4th Be With You! and its my 4th Star Wars Run of the year. How appropriate! Singapore’s Inaugural Star Wars Run was held on 6th May at Gardens by the Bay, it was preceded by 3 days of Star Wars related festivities. I was in California in January to participate in Disney’s Light Side Half Marathon, which also featured a 5k & 10k run. So I guess I might just do a comparison and review both the Star Wars Singapore Run and the Disney Half Marathon. You get 2 reviews for the price of 1 !! 🙂

Event Details

In Singapore basically the race pack was collected 1 week in advance, 3 days of festivities culminating in the 5k and 10k Star Wars Run on 6th May. You could choose light or dark side so in essence 4 runs on the day. I choose the Light Side 10k.

Disney had a 3-day event too, race packs collected a day before and the 3 days had 5k, 10k, Half on each of the days. Me being a sucker for punishment and since I had travelled so far, I took part in all 3 events and included the Rebel Challenge (you run 10 & Half) as well.

Race Pack Collection

I was busy on RPC day so a buddy of mine went to collect the Race pack at City Square Mall. They had a small expo there as well and I did go down on one of the days to visit the expo. Collection was pretty smooth for my buddy as I guess it was early and not much of a crowd had formed. Pretty nice pack actually, with the Yoda Doll and the Star Wars Towel besides the sponsor’s product.

Over at California it was a huge affair, big event since there were 3 races. You entered the RPC via the basement carpark where you did verification and submitted your waiver (I did not print mine so I had to make a detour to get it) which was compulsory. You collected your bib there and then made your way up to the 1st level to get your tshirts, there was not much of sponsor stuff. But they did have an expo which had everything from gels to photo frames. Plus the added section of disney run related products. That section you had to queue to get in and the queue was long .. very very long. So I pass on that. I picked up my 3 run tees and the 4th Rebel Challenge tee.

Race Day

For the local run I like the concept of the Dark and Light side running together, I just wish there would have been some friendly competition like having a counter at the end and as each running completed it goes up just to see which side could have say 1000 runners finishing 🙂 All in 15,000 had signed up for the 4 runs. I brought along a camera for pics and my trusty 20+ year old torchlight lightsabre .. for fun, but it came in useful to light up those dark areas and at least 1 ther competitor knew it was Luke’s Sabre design. Did not see many people dressed up for the 10k but I think the 5k had more people in costumes running.  The starting Fireworks display was awesome I managed to get into the race pens early and took up a nice spot to video the fireworks. Interestingly they had Kylo Ren and Chewbacca flag us off at 7pm the 5k was an hour later.

In California each day there were massive amounts of runners and we were allocated corrals (pens or waves locally) based on a previously run time or in my case just randomly assigned a corral as I did not really bother to submit a time. I was there mainly for the atmosphere and experience … and to have FUN. All the runs were held in the morning and standing around in 8 degree celcius was not a really fun thing to do. This was the only run I have ever run in long track pants to keep warm. There were lots of people in costumes I guess all were there for a good time and it takes a very brave man to wear the Slave Leia outfit in near freezing weather (yes I said man, its not a typo) The race started on time at 6am and the corrals were released one after the other. Both events had I think the best starts with the Star Wars theme blaring away. But I enjoyed the local fireworks display more.

Route

I think the Singapore run had a good idea with the 5k run, the light and dark starting at the same location but heading in different directions and then merging at the end. The 10k dark and light had the same route, rather disappointing. If it was opposing routes it would have been so much cooler !! Maybe have the light and dark intersect at the Marina Barrage Ramp or in Gardens by the Bay as there are some over head walk ways and the light could go up while the dark went under and if the run tees had XWing and TIE figher designs… I think that might have been an awesome thing to see. They had pacers but I was not sure why they were all carrying the same colour ballons which made it harder to differenttiate them but then again I don’t think many were going for PBs. Also running in the evening meant a lot more people and the route was not closed which resulted in some congestion as there was some jostling with tourist and pedestrians. A lack of cosplayers along the route and maybe I think there were opportunities for more Star Wars Theme music along the route would have made it better.

Over in California, the 5k and 10k runs were held within Disneyland itself and as such the full light show and sound was there for all even the backstage areas were lit up. Ample photo ops including BB8 (longest queue) and many other Star Wars characters. The Half was held partly in Disney and Partly along the surrounding roads. They had crowd control and a very cool way of moving people across the route if they needed, using a rope to control the path of runners. It ensured a smooth run for the runners and also the ability of pedestrians to cross. I saw a pacer or what I think was a pacer as it was just a solo runner carrying a placard with the timing on it. Cosplayers and high school bands and cheerleaders were out in force and the spectators were everywhere cheering you on. It was an experience running it. I had to stop for photo ops of cars deck out in Star Wars painting and the various cosplayers especially one of my favourite’s the Emperor’s Royal Guard.

Finishing and Medals

Well, the local finish was a little different as the medals and drinks were at different locations but there was food which you can buy and also free yoghurt and vitagen which was refreshing! The free movie and exhibition plus the light show (which was amazing) made it a real treat. I wish I could have run all the races and get the 4 medals. I was most disappointed with no eCert for the race. That was a real let down. Have not check out any photos yet as it is usually hard to find mine if the number is not tagged.

Finishing in California was very orderly, you pass the end, they will have volunteers place the medal over your neck, get a heat blanket, you collect water, have a photo taken, seek medical help if needed, collect your food pack, more photos (which you can bypass if you did not want photos) … before you leave the end zone. All very slick process if you ask me and orderly too. Not much at the end zone, I had to hurry back to the hotel as it was another 2k walk back. I got the 3 medals for the 3 runs plus an extra rebel challenge medal. I think the medals really beat the 4 of our local ones. 2 of their’s had moving parts … a rolling BB8 medal obviously beats any other medal outright 🙂 They had eCerts but very bare nothing flashy .. of course you could buy the full package with a frame, bib, timing and medal etc. But I guess any eCert was better than NONE !! (I am still soooo disappointed with the local event on this) Even a participating eCert would have been cool just print name and said that I had completed the inaugural Star Wars Run Singapore 2017 would have been enough. I would have printed, laminated and framed it up !! Disney had their own photographs and the bibs were tagged so I could logon and see all photos of me, I even decided to buy them all since it was a once in a lifetime event. But for some reason I could not make payment on the Disney site. So I emailed them and their technical people tried to help me with some instructions to follow. But still I could not get it to work and before I had to send a 3rd email to them they replied that they have given me complimentary access to all my photos … now that is awesome service from Disney!

All in both runs were enjoyable and I had a great time on the routes with my lightsabre. Thanks for reading this far and … May the Course Be with You !!

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5 Things You Should Look Out For At SCKLM 2017

The BIGGEST marathon event in Malaysia is happening this weekend – Standard Chartered KL Marathon 2017! We have logged in the miles, put in the training, now it is time to do the best part of marathon running – tapering and carboloading! Let the feast begin! It’s time to put our training to the test! Here are 5 things to look out for at SCKLM 2017!

#1 Happy Ending – NO, Hilly Ending – Yes

The entire marathon route is pretty hilly – along the AKLEH highway (10km – 19km) and even hitting the DUKE highway (20km – 30km). But if you think the first 30km in hilly, boy are you in for a suffering ending! At the 33km point, you run through Kenny Hills (Bukit Tunku), and if you’re thinking again this is bad, it’s really just uphill all the way from here! After coming out from Kenny Hills, you hit a long climb along Jalan Parlimen – and this is the real silent killer! So remember, save your strength and pace yourself well to embrace the ending!

#2 42.195km Slight Change In Route

There will be a slight change in route after coming out from Bukit Tunku. There are 2 minor changes after coming out from Kenny Hills. There are 2 additional U-Turns. We are not saying it is definitely going to be overdistance, but based on last years 42.5km GPS distance, with the additional 2 U-Turns, it seems that it may be some what overdistance.

#3 10km & 5km Flagoff Venue is Different From The 42km/21km Flagoff Venue

Please note that the 10km & 5km flagoff venue is not at Dataran Merdeka. The 10km & 5km flagoff is at Jalan Tuanku Abdul Rahman – some 1 kilometre away from Dataran Merdeka. The norm is to park at the Finishing Line and take the 1 kilometre walk /jog to the starting line as a warm up. This is because the baggage storage is at the finishing area. You wouldn’t want to walk to the finishing area to store your baggage, then walk all the way to the starting point again – this would be necessary if you parked at the starting area.

#4  Race Pack Collection

In contrast with other years, the race pack collection will be at a different location. This year, the RECP will be held at the KL Convention Centre, Hall 6.

Date:18, 19 and 20 May 2017
Time:18 and 19 May: 11 am. – 8 pm. and 20 May: 10 am. – 6 pm.

#5 Start Times

Also note that the Marathon flagoff time is at 4am. In years prior to 2016, the flagoff time was at 430am. But to allow for the more than 4 hour runners to not be in the sun for too long, the start time is bumped to 4am. Please also note the starting times for the other categories below.

Remember, you’ve done all the preparations – now it’s show time! Good Luck!

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About 1,000 Runners Went the Gracious Mile at Singapore Kindness Run 2017

[Press Release] On Sunday, 14 May 2017, Singapore’s first ever Kindness Run saw about 1000 signups where they practiced good running etiquette at Pasir Ris Park. Through racing and engaging in various fringe activities, graciousness was advocated by participants as a whole community.

This race is a ground up initiative by Runners’ Heart-Reach, in collaboration with Singapore Kindness Movement, aimed to help build a kinder running community.

The event commenced with the arrival and opening remarks of the Guest-of-Honour (GOH), Parliamentary Secretary of Ministry of Culture, Community and Youth and MP for Tampines GRC, Mr Baey Yam Keng. Thereafter, the runners recited the kindness pledge and started the race.

Elite Kindness Ambassadors like ‘Mr Singapore Blade Runner’ Md Shariff Abdullah Peters and Singapore’s only Ironman Triathlete, Choo Ling Er were also present to provide encouragement and run alongside the participants. Tilija Suresh and Jasmine Goh emerged first for their respective 10km Mens’ and Womens’ Open.

The winners including Tilija Suresh (second from left) and Jasmine Goh (fourth from right), taking a photo with Singa and Ms Rachel Lum, Associate General Secretary, Partnerships from Singapore Kindness Movement (fourth from left). // Photo credit: Singapore Kindness Movement.

As the cultivation of kindness starts from young, onsite booths and activities were specially designed to facilitate educational opportunities and quality family bonding time. Many participants braved the heat to be a part of a human daisy formation while others were seen at Singa’s Runfie Zone snapping selfies with the well-loved Kindness Lion.

Kids rearing to go at the start point of the 800m Kids’ Dash // Photo credit: Singapore Kindness Movement.
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What Is A Marathon? And Why Are We Running?

Have you ever wondered what a marathon is and how it came into being? Well…a marathon is a running event with a distance of 42.195 km. Most marathons take place in the form of a road race although there are some that are in the form of a cross country or on uneven roads. A full marathon is also the official distance of the final leg in an Ironman triathlon.

The origin of marathon begins around 490 BC at the time when the Persians were invading Greece. The most famous legend tells of a Greek messenger: Pheidippides who was tasked with the mission of informing the peoples of Athens that the Greeks have defeated the Persians at the Battle of Marathon. Pheidippides who viewed the mission as important set off on foot and ran non-stop. Upon reaching the gates of Athens, he stormed into the government assembly and proclaimed the Greek victory where he fell to the ground and died after that due to exhaustion.

How then is the distance of the marathon derived? The distance between the two cities i.e., Greece and Athens is approximately 40.8km along the longest southern route. And this was also the route used during the first Olympic Games back in 1896. Ever since the marathon has been part of the Olympics and it is also an endurance event to end the games. The standard distance for a marathon is now 42.195km which also explains why a half marathon is 21.1km.

Why are we then running marathons? 

Running a marathon is tough, especially for beginners. But what is it that draws the crowd as it seems to be the rage these days although it is not for everyone? Reasons differ for every individual why they chose to run in marathons and in my own opinion, these are a few:

  • Test of your own endurance;
  • Raise awareness and support causes;
  • Healthy lifestyle and to keep running fit so long we can still run;
  • It’s not a race with anyone but it’s your own race against your own clock;
  • Run free and let go of stress;
  • Friendships and camaraderie are bonded. Support and encouragement during the runs;
  • The tremendous fun and dynamics at the event and participants bursting with energy during the run. Been there, done that;
  • The race shirt, the finisher shirt, medals, goodie bags, etc.

However before anyone should attempt to embark on the marathon journey, he or she should actually start slow with patience and training is a must in preparation for this long and tedious but extremely rewarding journey. And you will see the smiles and joys once you have crossed the finishing line knowing that your hard work has paid off!

Are ready for a run? Whether you are a novice runner, an avid runner, a race director, or a marathon coach, you will love getting a special custom finisher medal. A running medal is a big part of an event. In addition to being magnificent awards, they also serve as reminders of every participant’s accomplishments.

Quote from the Navy Seals motto: The Only Easy Day Was Yesterday. It Pays to be a Winner!

 

If you are ready to dive into the marathoner’s life you might find useful our articles “4 Classic Track Workouts For Long Distance Runners“, “5 Key Features to Consider While Choosing Headphones for Exercising” and so on.

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An Athlete, A Professional, A Daughter and A Mother

The toughest job in the world is to be a mother. There are no breaks, no time-off, no vacations, and it’s unlimited hours. It’s not just a job, it’s probably the most important job. Responsibilities and requirements are extensive. You would need some sort of knowledge or degree in medicine, finance, and even in the culinary arts.

An even more amazing feat are these mothers – not only do they play mother, they are also a daughter, an athlete and a professional. To be able to juggle these roles so perfectly and seemingly effortlessly, it’s really an inspiration!

#1 Kristin Armstrong

After winning gold at the Beijing Olympics at the age of 35, Kristin decided to retire from competitive sport. She gave birth to her son Lucas in 2010 and he became her source of strength to continue her competitive journey! She dreamt about the day she could stand on the podium with her son! That’s what got her going every morning. It was the power of love that got her the London Gold and subsequently the Rio Gold!

#2 Rachel See

Photo Credits: Strait Times

Mother of 2, the self-coached athlete juggles training with work and taking care of her 2 children. Recently in Hong Kong, Rachel dipped below the 3 hour mark – running a sub 3 marathon – below the qualifying time for the SEA games 2017! This will be the second time Rachel will fly the Singapore flag high – she represented Singapore in the marathon distance back in the 2015 SEA games as well! Her ability to juggle all her roles so well is so inspiring and admirable!

#3 Chrissie Wellington

As a new mother I’ll never take the opportunity to exercise for granted. Time is limited, so make the most of it. Grab chances when you can!

4 times World Ironman Champion and also World Record Holder for the full Ironman distance – the time she would need to put into training must have been extensive! Yet also as a mother, a wife and a daughter, she seems to be able to juggle her roles all too well. Her family is her priority, yet her athletic performance has been extraordinary! She is inspiring to all mothers!

This is a tribute to all mums! Let us take a moment to thank all mothers – let us honour the work that they do – the physical, emotional, educational, mental and spiritual! Let us honour them!

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2017 Income ECO Run: My First Half Marathon Experience & Race Review (By Rebekah Ong)

“It always seems impossible until it’s done” – SHAPE Singapore Instagram account (@shape_sg). This is so true especially for someone like me who has never attempted any run event more than 10 KM.

I know this blog entry and race review comes a bit late but I finally got down to penning it down. Attempting my first 21.1 KM could have been a daunting experience but thankfully there was a good training program which I could use as a guide, fantastic training buddies who motivated during my training runs and a super well-organised run event which made the entire 21.1 KM an experience something to remember and treasure. I signed up for the Income Eco Run 21.1 KM when registrations started end of last year and I have been preparing myself since then for this run event. Training for this event was not easy and you can read about my experience here.

This is my first time participating in the Income Eco Run and I got to say it was a really well-organised event and I’m glad my first 21.1 KM was done at this event. Income Eco Run was formerly known as NTUC Income Run 350. The event’s main focus is on environmental conservation and it aims to raise awareness for everyone to play their part in supporting the cause. This year they had 1,500 participants taking up the challenge as a ‘Zero Waste Runner’, where participants pledge to play their part to be eco-friendly. A ‘Zero Waste Runner’ entitlement would differ from a normal participant. I didn’t choose the ‘Zero Waste Runner’ option but I do applaud those who did.

[Difference in Normal & ‘Zero Waste’ Runner Entitlements]

Interesting Facebook Page

Communication to participants is very important for run events. What the organisers did well for the Income Eco Run was that they communicated event news through their Facebook Page and Website very promptly. I liked that they had tips on training and motivational quotes posted on those channels plus they were very responsive to queries.

Fun Training Run Sessions

Income Eco Run had also organised two training run sessions which I thought was a good idea where participants get to learn and train with the experts such as Mok Ying Ren and Jenny Huang. I would have loved to attend those sessions but I was not available on those days. Still I saw photos of the training runs which looked fun and informative.

Fun Activities at REPC & Interesting Farmers Market

The Race Entry Pack Collection (REPC) was held at the F1 Pit Building, Level 2 in a nice air-conditioned area where participants could collect their race packs and enjoy browsing the Farmers’ Market in cool comfort. The collection of the race packs was done very fast and efficiently and that gave my friend, Cheng Yee and I ample time to check out and explore what the Farmer’s Market had to offer. There were lots to check out at the Farmers Market like fresh produce, organic foods and eco-friendly items from a variety of sustainable businesses. In addition, sports gears such as New Balance shoes, Garmin watches etc. were also available. This was the only REPC this year that I had a chance to walk around to see what was on sale. I bought a pair of 1000 Miles socks for race day and was also tempted to buy a vegetable/fruit detergent but didn’t succumb.

What was also interesting was the organisers had set up a medal recycling booth for participants to recycle their old unwanted medals. Recycling of medals helps with the reduction of waste. Income Eco Run is one of the few run events to have this campaign.

There were also fun games going on – we participated in Orange Health Surfboard challenge. The challenge was to choose from a range of easy to hard yoga poses and hold it for 3 seconds on the surfboard to get a small gift.

[Orange Health Surfboard Challenge]

 There was also this huge “ECO RUN” standee a fantastic photo opportunity! The standee had all the 2017 participants’ names on it. It was a bit of a challenge to find our names but eventually, we found it.

 [Above Photo:”ECO RUN” Standee – Found our names]

The race pack was a very nice recycle bag which came with goodies from sponsors and the New Balance race tee.

  [Above Photo:2017 race pack]

Race Day Nerves

Race day finally arrived! On normal days waking up at 02:50hrs would be impossible but I guess when you got butterflies in your stomach, waking up was easy. We took a taxi to the race site and upon arrival, we could see many participants already warming up. Bag deposit was fast and volunteers were chirpy! Always nice to start the day with smiles! Next on the list was to find the portable toilets, though there were many portable toilets, queues were still long but fast moving.


[Pre-race photos before heading into the START Pen]

After some pre-race photo taking, we headed straight for the START pen. Though we were early, we managed to only get into the 2nd wave START pen. I was starting to freak out a bit while waiting for flag-off. Nerves kicked in as the reality of my first 21.1 KM run was just about to start. My friends, Cheng Yee and Terence assured me by reminding me that I shouldn’t be pressuring myself and that I should enjoy the journey of my first half marathon. Thankfully there were only 2 waves for flag-off and we started 7 minutes after the 1st wave.

[START Pen excitement]

The weather was really cooling and I had a full 2 hours before the sun would rise. The route of the 21.1 KM was a pretty enjoyable one except for the slight bottleneck at the 3 KM mark and the dreaded Crawford Street Tunnels at the 4 KM mark. I really enjoyed running this route as there were parts of this route that I have rarely run past before. I told myself to go slowly and keep constant so that I would not overtire myself.


[Race Route – 21.1KM
]

Hydration stations were well spread out throughout the entire route and that really helped. Drinks were chilled and well stocked. What I liked about this run event was that the organisers had set up a separate corner for the Zero Waste Runners to refill their bottles. This could be the future of ‘green’ races where we can see lesser wastage at the hydration stations.

Soon the distance markers started to countdown to the final 5 KM. This was where the dreadful fatigue and muscle aches began to set in.  I still had about 40 minutes more before I can say hello to the FINISH line. I decided to stop a while and do some simple stretches to relief the muscle tightness around my calf area. Those stretches helped and I was good to carry on! My main motivation now was just to cross the FINISH line, I did a slow jog and continued to push till I saw the FINISH line arch. I completed the race in 2hr 39mins! It was an awesome feeling to know that I completed my first ever half marathon! All I could think was to find my friends and celebrate the completion of this milestone of mine!

Post Race Happiness

There were no queues when collecting the race medal and finisher tee. Together with those Finisher Entitlements, a can of 100 Plus and banana were given to all participants as part of the finisher goodies. Once collected, I went to find my friends. I managed to locate them and we started congratulating each other on a job well done for finishing the race! It was a nice feeling to celebrate with friends!

Though there were a lot of post race activities going on at the race village, such as a cool down session from the pacers at Running Department, photo booths, games, sports massages etc. but I didn’t go join in those activities as I was already tired from the race itself.

While walking out from the race village, I noticed that the organisers had put in place some eco-friendly bins all around the race village that encouraged participants to recycle. It is an awesome initiative and a step in the right direction for future green races.

When it was time to leave, we collected our bags from the bag deposit. This is the first event this year that had no issues with queues at baggage collection!

I’m really glad that I chose to do my first 21.1 KM at the Income Eco Run! Official results were released 2 days after the race! It is one of those rare occasions that I could not fault the organisers on anything. Kudos to Imagine+, Esprimo and JustRunLah, you guys did AWESOME. Big thanks to Running shots for the amazing photos!

To sum up, for my first half marathon experience, let me end off with a quote which I started this write-up with “It always seems impossible until it’s done”. I’d never imagine myself completing a 21.1 KM race but I did! I survived!! It was an amazing experience which pushed me out of my comfort zone and tested my limits.  Would I participate in another half marathon? That we will have to wait and see 🙂 Till my next write-up, run happy and stay healthy!

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Of Finisher Shirts…

There’s a joke…

“An atheist, a vegan, and a CrossFitter walk into a bar. I only know because they told everyone within 2 minutes.”

Same goes for runners.  You do not have to ask them – the finisher shirt they have on is front/back and centre screaming at everyone.  Be it some race just completed over the weekend, or an event from 2 to 3 years back.

I thought getting a finisher medal would have been enough for most people, but I’m surprised with the passion people have with their finisher shirts.

I was once very excited when I did my 1st running event in 2014, and more so when I completed one that had a finisher shirt in the end (its usually those longer than 10K).

More often though, I end up going ”meh, this is it?”. I had to fire up the browser on my phone to check again that rendered image at the event website if it looks anywhere near or was I misled.

The fit was always unpredictable and different for each event.  There was likely something that feels weird like some unseen stitches rubbing you the wrong way.  Or maybe just standing in front of the mirror something just does not seem right.  “I need to wear a sports bra.”  But I’m a guy.

And the material used?  Seriously, you are not expecting some high end technical t-shirt, are you?  Naive me once did because the title sponsor is a big sports gear brand.  But the bulk of the entry fee you pay surely goes to event logistics to organize the event, close roads, put up gantries and barriers, hydration stations, etc.

Once was enough for me to never again expect anything much from finisher shirts. Though there were 1 or 2 that I actually liked just because they felt nice and comfortable.

But would I actually wear them?

Personally, I don’t see these as fashion item.  Fashionable?  Maybe during the event only just after the finish, from the race village until you get home, because like everyone, you are basking in your latest triumph.  

So do I actually wear them outside of this?

I wore them going to the neighborhood kopitiam or NTUC. I chose to leave the Hokas and the compression socks home, and instead matched them with flip-flops and hairy calves.  I need the Oakley sunglasses though, not over my eyes, but to wear it like a head band, or to rest on my neck facing backwards.

Oh and yes, I wore them to collect the race pack of my next event in the next 2 weeks.  Yes, queued up with my Lego Fun Run 5K shirt together with the rest in their Ironman 70.3s, StanChart Marathons from whatever country, jungle and skyrunning ultra finisher shirts, and so much apparels slapped with a big X. Realized it only when I was there already. You can feel people sizing up each other, and it’s not even race day yet.  As if everyone’s a Lexxus Tan or Vanja Cnops.

It always feels good to complete something that you want to shout out about it. Nothing wrong with that. I guess I easily lost that novelty. It just stuck with me like teflon.

There are some who won’t even join an event just because there is no finisher shirt.  Me? The medal and the bib are good enough mementos for me.  The drawstring bags, good to repurpose as shoebags.

It wasn’t long ago that I saw a shop selling marked down finisher shirts, from Stanchart 42K to Ironmans.  Seeing that all the more cheapened things, you don’t know who actually did run it anymore.

My wardrobe cabinet was once overflowing with finisher shirts that I rarely used.  I ended up donating them somewhere.

Anyway, life is too short to be bothered by all this.  Just run your own race.  Go for you PB and be happy to have sweat it all out.  Be proud of all your tan lines, and that strange mark on your forehead caused by your Halo headband.  Those are your badges of honor (exclude the black toe nails).  Who cares what you wear and anyone else for that matter.

How do you prove to people you did this/that race?  You can’t be still walking around everywhere with the medal and bib way after the event?

No problem.  It’s on Strava.  Because if it’s not on Strava, it never happened.  🙂

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Marathon Running – Why I Think The Distance Commands Your Respect

Have you ever felt humbled by the marathon distance? – I certainly have. This year, I have ran 4 marathons (one a month) and the marathon distance still gets me every time. Having ran a couple of marathons, and with a personal best of 3 hours 31 minutes in Malaysia and 3 hours 24 minutes overseas, I would think I have this marathon distance nailed.

But I feel in this distance, anything could happen. And I am far from being consistent in this distance. I have suffered – having cramps, having a 8 minute per km split sometimes 9, walking, looking for toilets – my marathon stories are quite epic! The distance is so long, the potential and possibility of something going wrong is much higher than in a half distance, a 10km or a 5km!

So, if you have a bad day, don’t give up on the marathon distance just yet! It may get you every time, but you just need one good day to give you that sense of accomplishment  like no other!

Here are a few things to remember when the going gets tough and you feel like giving up!

Remember, Rarely Ever Does Everything Go As Planned

I plan to go out at a 5 minute pace and hold that pace for the whole 42km distance. Have you heard that one before? Sometimes the adrenaline rush gets you at the start and you run a 445 pace first 5km. Sometimes you have toilet issues and need to take a break. Sometimes you break down at kilometre 30, you don’t know why but your pace is just slowing down tremendously. More often than not, you suffer cramps and that just totally kills your pace! But this is part and parcel of marathon running. You run given your circumstances – good or bad! Everyone does experience the unexpected, and everyone does experience pain – and marathon running is about managing this pain!

Even The Best Do Have A Bad Day

Well of course unless you are the legendary Eliud Kipchoge! Well, the only consistent person and also King of the marathon distance is probably Kipchoge – winning all but 1 of the marathons he has ran so far, and in that 1, he got an impressive 2nd place in which the Champion ran a new World Record! But we’ve seen – even the very best can have a bad day! Look at Bekele in the Dubai Marathon this year! Arguably one of the best distance runners of our time, and yet he took a cab back to the finishing line (not sure he had money)! Or Meb in the recent Boston Marathon! Looking strong in the start, he started to fade! So even the best do have bad days! One bad day isn’t a strong enough reason for you to give up the marathon.

Everyone Is In Pain

This is what gets me going every time! I remind myself that in this marathon distance, everyone experiences pain! Everyone is suffering! If they can push through, why can’t I? It may be pain with every stride, but this is what marathon-ing is about! Look at everyone  – around you! We are all the same with one goal in mind – to tame the 42.195km beast!

So remember, if you’ve had a bad day, a couple of bad marathons, don’t completely give up on the distance! The marathon distance is tough, but it is precisely because it is tough that’s why it is worth challenging!

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The ‘Evil Fun’ of KOKK (Kampung Kemensah) 2017

What’s one word to describe KOKK?”, I was asked upon arriving at the finish line.

“EVIL”. Just pure evil.

“It’s the simple things in life that are the most extraordinary.”
But injuries are not to be taken lightly,
You just have to run wisely,
As long as you arrive safely.

I registered for the 3rd edition of King of Kampung Kemensah (KOKK) right after last year’s attempt of King of Sungai Lembing (KOSL), wanting to try out all Team Pacat’s ‘King series’.

‘Try out’. Yeah, sure, why not? Or so it seems.

Fresh from Route 68 84km road run,
Treatment and rehab have yet begun.
But training has to be done,
The KOKK trails are to be going to be ‘fun’.

Thing is, I didn’t know how ‘evil’ the terrains of KOKK was going to be, not reading any reviews or heed to any calls of tale-tellings; just keeping in mind on the info given by the organizer, making sure all the necessary gears are in order and be mindful about the safety concerns, and some soundly reminders from my support crew.

And then, race day arrived.
I was reminded to put all the nerves aside.
‘Just run the way we trained’, I was advised.
‘And make sure you survived’.

We the 50km-ers were let go into the wild at 6.30am. With heavy rains and thunderstorms days earlier, ‘expect the unexpected’, we were told.

I might have only just ran a few ultra trail events, but KOKK was nothing like I’ve ever done before.

We needed to crawl up steep hills which were killers,
As we crossed a few (strong, deep) rivers.
Sharp, thorn-filled branches gave me the jitters,
And just had to succumb to them blood-sucking snappers!

With strict cut-off time at the U-turn, trails that seemed to lead to nowhere, never-ending hills, legs that seem to waddle in deep mud, body that feels like a tonne – if I’d listen to the head telling me to stop and give up, instead of the heart whispering hope is always alive and just keep on at it – I’d never finish anything or get what I want.

Seeing the determination on the runners,
I marveled at their wonders.
Aided by the cheers of the volunteers,
Lessened all my quivers.

You can achieve anything, when you get the best kind of support. Even when your mind played tricks on you and dampened the believe you have in yourself.

In the end, I got to the finish line.
All I wanted to do was to again see the dearest one of mine.
My heart is filled with love and shine,
I was the first runner-up, as the Al-Mighty defined.

Thank you to Team Pacat and the awesome volunteers and marshals, the sponsors, the support crew, and the fellow-minded runners.

You guys, did great!

Post-race discoveries:

  • lost a toe nail (again, and it just grew after last year’s KOSL, where I got 5th place);
  • pacat (leeches) bite marks – how very aptly-named organiser;
  • deep skin cuts open thanks to some sharp bamboo;
  • some scars right below the eye, being poked by protruding branches;
  • sore ass, sore legs, sore feet, sore arms;
  • and now feeling like the whole body is crushed by a truck.

But was it worth it? Heck yeah!

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