At a cross-country event in Burlada, Navarre, on Dec 2, 2012, Spanish Ivan Fernandez Anaya impressed the world when he gave up his chances of winning a cross-country race by displaying his incredible sportmanship spirit. Leading the race was Kenyan athlete Abel Mutai, but Abel stopped 10 metres before the finishing line, thinking that he had already completed the race. Upon seeing this, Ivan could have easily ran past Abel and win the race, but he slowed down and gestured to him the finishing line. Ivan continued to push Abel to the finish line and only walking past him with a handshake after the finishing line.
In Singapore, we also experienced a similar act last year during the SEA Games Marathon, where Ashley Liew stopped and waited for the other athletes who had run in the wrong direction to catch up during the SEA Games marathon last year. Ashley ended up finishing 8th in the race, but was applauded for his performance and sportsmanship.
Would you have done the same in their place? Watch Ivan Fernandez Avaya show his rival Abel Mutai what it means to fair play:
The NUS Bizad Charity Run 2016 was held on last Saturday evening 24th Jan. This year, it aims to rally Bizaders past and present – and the general public – around a common theme: Inclusivity. This is the 6th in the series, and they are raising funds for NUS Business School Study Bursaries, as well as to support two external beneficiaries, namely, Boys’ Town and Muscular Dystrophy Association (Singapore).
It was my first race to start the year (just like last year). Collection of the pre-race pack was a breeze. In less than 5 minutes I collected the pack and could choose one of the 4 colors for the bag.
Race Pack
On Race Day, it was raining heavily but it slowed to a drizzle as I parked my car in the lot allocated for visitors. I made my way to the Mochtar Riady Building where the start point was. The rain seemed to stop at about 5 pm (official start time of race), answering most of the runners’ prayers, I suspected. I was outside the building with some of the eager starters. There were announcements being made in the building but we could only hear muffled sounds and just waited. Then at about 5.15 pm, a guy came up to announce that the race would start at 5.30 pm. There were lightning warnings for the region and they were not taking chances with the safety of the public though the rain seemed to have stopped. Then at about 5.30 pm, I saw two men came up to the front, and without much fanfare, blasted the horns and the race had started. Quite a few runners were still talking amongst themselves but everyone was glad to start finally.
The route seemed very similar, (rather challenging with elevation and steps), to last year’s as I remembered the ups and downs, the steps to a building, up a fairly long flight of stairs up a steep climb, and then more slopes and finally back to the building. There were sufficient hydration points, both water and 100 plus were provided at about every 2 km intervals. The weather held throughout and overall, it was a nice cool evening run.
Race Route : NUS Bizad Chairty Run site
Source : Image from Yi Heng (PrisChew Blog)
At the finishing point, there was no medal but drinks and bananas were provided. The runners would have to proceed on to inside the building to collect the finisher medals. Probably this could be due to the rain forecast but it would be better to have them near the finishing point. In the building we were also entertained by the medley of songs performed by the Second Sunrise band, winner of The Strepsils Hit The Right Note Competition 2015. Nice start to the new year. I also had a chance to have a quick chat with Uncle Chan who had participated in the 5 km run as he was making his way back after the run. We were separated by the bush divider. I am glad that he is still running well into this year since the Standard Chartered Marathon last year. And happy that the rain didn’t stop the first race of the year.
People don’t become good runners overnight. It is always a process that requires determination, hard work and consistent training. Only through the pains of training, can we transcend into a better, faster and stronger runner. ‘Transcend Yourself’ is what The Performance Series promotes, encouraging non-runners to become runners and runners to become ever better runners. Here are 3 phases you will go through when you are undergoing transformation to become a runner:
Mentality: From couch potato to runners, from lazy to active
The first step to running is always the hardest. You need to be determined and have a strong mind to leave your comfort zone. Stop giving yourself excuses to not go out for a run, and change these negative thoughts around. The only way to get yourself to start running, is by changing your mentality and stop letting yourself be lazy. By mentally preparing yourself to be ready for a run, you have already put half your foot onto the road to becoming a better runner.
Action: From the office chair to the streets
The next thing you have to do is to leave your chair and really go out for the run. The beginning may be the toughest; you will feel pain, soreness and lack of breath. You will feel like giving up. But you just began; you can’t let yourself give up so easily just yet without trying hard enough. In fact, running can also help with fatigue and concentration, which are problems people tend to experience from working at a desk for too long. And the good news is – as long as you persevere, you will see yourself getting stronger and running faster over time.
Physique: From overweight to healthy
Photo credits: The Guardian
You may be overweight. Or you have that extra flab you want to lose. Running can help you to achieve these goals. On top of that, there are many health benefits you can get from running. Just by starting to run once a week, you can become a stronger, happier and healthier person.
In 2016, don’t run away from a challenge!
The Performance Series gives you the opportunity to #TranscendYourself! Singapore’s first running race series is here and spans across five races, in five unique locations over the island. With 2.5km, 5km and 10km, as well as a stairs-climbing race, this can be the start of your transformation to a better you. Click here to find out more.
Registrations are open – Get $5.00 OFF
All JRL readers get to enjoy a $5 discount when registering for any category of a single race.Enter promo Code: 5OFFJRL during checkout to redeem. Additionally, you can sign up for a bundle of 3 or 5 races and enjoy savings up to S$50.
Derrick Deaton’s story is one of a combination of being physically active and wise about food which pays off with “magical” results. Before he started his weight loss journey, Derrick weighed 529 pounds, which he attributed to a “sedentary lifestyle and eating whatever you want.” He decided to commit himself to becoming healthier, by eating better and being active. He started by just walking, and then running. In two and a half years, he lost 346 pounds, and in August 2014, he completed his goal and ran the Disneyland Half Marathon.
Watch his amazing transformation here as he shares his story:
What better way to start the year than with an easy 5km race right in my own backyard. I was quite happy to save some taxi money by cycling down to Big Splash (all of 5km) for the Brooks Run Happy race. Managed to arrive seconds before the 10km category flagged-off that could have made my ride a lot trickier to get around the participants.
Lovely sunrise on East Coast Park.
Quite surprisingly there were only a mere 193 participants in this category, whilst the half marathon had 977. I’m so accustomed to high numbers of runners in the 5km category it was nice to be part of a small race for a change.
I can’t say I had a spectacular race timewise. My ParkRun run was better the day before on the same route. However, I still managed to rank 29 out of the 193 racers.
Whilst I am very familiar with East Coast Park and its running route, I was somewhat disappointed with the turning point beneath the Fort Road footbridge across slippery muddy grass. Unfortunately, I lost momentum having to walk the section and then finding it difficult to wind myself back up for the last couple of kilometers. Nor did it help that the category was longer than 5km. I kept looking for the end and it just didn’t seem to come. The route ended up being 5.4km which I finished in 38:12min. Not the greatest but then I’m not a particularly fast runner.
Thankful to cross the finish line, I happily collected my finisher medal, coconut water and donut. Since I was on my own this time (no Team Costa buddies), I soaked up the atmosphere for a time before I hopped back on my bike and cycled home. By 9.00am I was done and dusted, sitting on my couch with a coffee and waiting for the rest of Sunday to unfold.
This was a cute race, regardless of the muddy spot. I enjoyed the smallness of the race, the proximity to my home and as always the East Coast Park location.
This is the most beautiful night running route in Singapore. From the skyscrapers in the CBD, to the majestic Marina Bay Sands, to the lush vegetation in Gardens by the Bay and the Singapore Flyer, there are so many iconic sights for you to see. Running up Marina Barrage will also give you an elevated breathtaking view of Singapore’s night scenery. If you are working near the CBD area, this is a good relaxing jog for you. You may even get to make new running buddies, as there are many runners who come here everyday.
The East Coast Park is the most popular running route in Singapore, and often included in many big marathons. The park is a great place for a breezy long run in Singapore. It is shaded enough for daytime runs, and well-lit enough for night runs. You can start basically anywhere and run out and back in either direction.
MacRitchie Reservoir is a running route that requires no introduction to any Singaporean. Most runners know the combination of trail, pavement and boardwalk that make up the circuit at our country’s oldest reservoir like the back of their hands. Although the trail starts on asphalt, it eventually goes deep into the forest on a rough dirt track.
Centrally-located and fully equipped with lockers, coolers, food kiosks, toilets and shower facilities, MacRitchie Reservoir is also developing an amenities hub to better serve its visitors, making this favourite runners’ haven even more convenient. This is a must-go for runners who love nature and trail running!
The Green Corridor, also known as the Rail Corridor, is one of the most unique trails in Singapore. It is an uninterrupted stretch of greenery and woodlands that runs the entire length of Singapore, from the old Tanjong Pagar Rail Station in the south to the border of Malaysia in the north. Part of an old rail network, the trail remains scenic with old bridges covered in graffiti, majestic houses and trees. A run here will take you away from the bustling city to the countryside.
Bailey Matthews is a British schoolboy, from Doncaster, who has won awards for his sporting achievements in the face of his cerebral palsy. Despite his physical disability, and having difficulties completing daily tasks, Bailey Matthews is a young boy with incredible spirit and is currently aiming to finish 5 triathlons.
His sporting achievements include completing his first junior triathlon (a 100 m swim, then a 4 km bike ride, ending with a 1.3 km run), at Castle Howard in July 2015. He was roared over the finishing line by crowds close to tears as he cast aside his specially-adapted walking frame, to finish the last 20 metres of the race unaided, despite stumbling twice. A video of the incident, captured by a spectator, went viral, being viewed more than 27 million times. on Facebook.
His mum Julie Hardcastle, 40, said: “He doesn’t see himself as different to anyone else.” | Photo credits: Daily Mirror
In September 2015, Matthews received a Pride of Britain award, and in December the same year, he was presented with the BBC Sports Personality of the Year Helen Rollason Award at a ceremony in Belfast.
Watch as he receive his award at BBC Sports Personality of the Year and clips from his triathlon video that went viral:
Chinese New Year is coming! Some of you may have already started snacking on the chinese new year goodies while the rest of us are still preparing for the festive occasion. Before you start popping those yummy goodies into your mouth, find out how much calories each serving gives you! Enjoy yourselves but remember to not overeat!
We have all been there before. We let the devil in our mind speak to us and we choose to do anything else but run. But running has so many benefits and can even make you a happier person (think endorphins!). Here are 5 negative thoughts you should get rid of immediately, and what you should be telling yourself instead:
Organised by the NUS Business School Alumni and Bizad club, the NUS Bizad Charity Run is held annually to raise funds for those in need while promoting the spirit of contributing to the community by rallying students, staff and alumni of NUS Business School and their friends. This year, Bizad Charity Run 2016 aims to rally past and current Bizaders with the general public around a common theme: Inclusivity. To help foster this spirit of inclusivity, a series of activities and material have also been put together for building up to the actual race day, and to help better understand the needs of those they seek to help.
Muscle tightness and strain affects a range of performance athletes.
Runners: Tight hamstrings can cause your strides to be shorter than they should be. This means more effort and longer time over the same distance.
Cyclists: Tight ITB and quads, besides being extremely painful, can affect your cycling cadence and lead to knee problems over time.
Swimmers: Tight muscles around the shoulder restricts you from achieving the optimal swim stroke.
Your muscles have to be well rested and relaxed to perform at their best. When they are tense, tight and shortened, they may hold back your performance and you will find yourself having problems to improve your timings or distance.
Sports Massage
Sports massage is a popular form of treatment for soft tissue injuries. Getting a regular sports massage also forms part of many athletes’ recovery, injury prevention and injury management strategy. It is anatomy-based and employs various massage techniques to:
release trigger points (knots)
relieve muscle soreness
reduce muscle tightness
enhance recovery
and prevent injuries
A sports massage is performed by a sports massage therapist, or a physiotherapist, who has understanding of anatomy and physiology of human body in order to identify the type of technique to use for its utmost effect.
Photo credits: http://www.zestsportsandspa.com/
Targets the root cause of the problem
A sports massage is a good choice if you have a specific problem – for example, a tender knee from running. The therapist may also be able to help you identify the root cause of a specific problem, and this may lead the treatment to other areas around the body. If need be, a visit to a movement therapist can also help correct the movement pattern that might be causing your injury in the first place.
How sports massage help our muscles
Sports massage helps increase blood flow to the tired muscles, speeding up recovery. This helps remove waste products such as lactic acid and encourage the muscles to take up oxygen and nutrients which help them recover quicker. This applies to knots and tight muscles and can be very common among runners.
On the other hand, sports massage can help break down scar tissues and improve tissue elasticity. Scar tissue is the result of previous injuries or trauma and can lead to inflexible tissues that are prone to injury and pain, especially in the muscle, tendons or ligaments. Inelastic tissues is also a reason for why strenuous training do not translate to improvements sometimes.
Stress and pain reduction
Tension and waste products in muscles can often cause pain. Massage helps reduce this in many ways including releasing the bodies endorphins. Your muscles will also relax through the heat generated, circulation and stretching during the sports massage. In fact, when a person receives a sports massage, their body releases the happy hormones endorphins. They are the body’s natural pain reliever and can help to decrease anxiety, provide pain relief, improve mood and enhance a person’s state of well-being.
The two teachers met, bonded over running and were the first couple to have their solemnisation held at Singapore Sports Hub VIP Suite. The couple always had an interest in sports, and there was no better way for them to celebrate this special day with a sports theme. JustRunLah! speaks to Wei Guan as he shared with us their love journey and how running has brought the two of them together.
JustRunLah!: How will you introduce yourselves to Singapore running & fitness community?
Wei Guan: I’m Wei Guan and this is my newly wedded wife Si Jie. We just had our sports themed solemnisation ceremony at the Singapore Sports Hub!
JustRunLah!: What are your favourite sports and how do you think sports have brought the two of you closer?
Wei Guan: I love football and she likes to swim. Although our favourite sports do not coincide, we both like to jog. Our first date was jogging in Labrador park! I used jogging as an excuse to ask her out on the day we met. It worked like a charm. Subsequently we met up to jog for the next few dates. So I would say jogging brought us together! She has also learned how to watch football, which was completely foreign to her, and will cheer Liverpool with me during live matches. We also volunteered at the SEA games last year! So sports is a really important part of our lives.
JustRunLah!: Both of you being teachers, how did you find time to exercise / run?
Wei Guan: It’s really difficult because our weekends are used for markings. But since we usually do our weekend markings at home together, we would go for a jog in the evening as a break from marking.
JustRunLah!: What inspired you to hold your solemnisation party at the Sports Hub VIP suite?
Wei Guan: It was entirely Si Jie’s idea. As I’m a huge football fan and jogging brought us together, she thought of infusing sports into our solemnisation ceremony, to add a little bit more meaning into our special day. We actually made a soft booking at another venue for our ceremony, but she decided to email Sports Hub to try her luck if they would allow us to hold our ceremony there, and they did!
JustRunLah!: You encouraged your guests to translate their weddings gifts to cash donation to MINDS. Why did you have the idea to do so?
Wei Guan: Compassion is a really important value a person should possess. In school we often talk to students to be compassionate and help the needy. So what’s a better way to demonstrate this value than doing a small fund raising on our special day? It’s the least we can do. Besides, as we are holding our wedding banquet separately, we don’t wish our guests to fork out ang bao money twice for us.
JustRunLah!: What other benefits do you see in sports/running which helped in your physical, social and emotional well-being?
Wei Guan: All of us lead stressful lives. Engaging in sports really help us to manage stress, especially when we were so overwhelmed with work. Take a break by going for a slow jog or a swim will help us to relax. Through sports I am also able to keep in touch with old friends when we meet up to play football. Not to mention sports help to keep our waistlines in check! Especially when we haven’t done our wedding photoshoot yet.
JustRunLah!: What is the most challenging feat which you have done together?
Wei Guan: I think it would be hiking/climbing mountains when we travel to Hong Kong every year.
JustRunLah!: What advice will you give to other people who want to encourage their partners/family members to engage in a healthy lifestyle?
Wei Guan: Try something easy/manageable first, e.g. running short distances. Lots of encouragement (or nagging) does help.
JustRunLah!: What do you look forward to and what are your goals now that you two are a family?
Wei Guan: We are looking forward to our new phase of life together. I also hope that after she has moved in with me, we can try new sports together, e.g. badminton. She also has been asking me to teach her to play football!
JustRunLah!: Finish this sentence: Running/Sports is…?
Wei Guan: Sports is a way of life. It unites people and builds character.
Congratulations on this new chapter of your life and we are glad to share the happiness with you. We wish the two of you a lifetime of love and happiness, and just run lah!
Went to Taipei for new year count down a few weeks ago, it was a good trip with the shopping, sight seeing and the good food. And of course, I must run! Although I’m not familiar with Taipei, I’m grateful for the technology known as GPS and Taipei is generally considered a safe place. Didn’t really plan on where to run and I just put on my running shoes and go. As long as I can get back to the hotel, good enough!
As my friend is not a runner, so I went for the runs alone. Although it had been raining most of the time and being afraid of the cold weather, I still try to go for the runs. I’m not scared because I run in the quiet midnight, but I’m running in an unfamiliar place. I’m know I’m rather irritating because I’m scared but I still want to run. Find it actually much more easier to run in cold weather as I felt not so tired during the run but the sad thing is I didn’t sweat as much. Had fun exploring Taipei. And this makes me super excited to run a marathon overseas! I had never run a race overseas. I shall start with somewhere near, I planned to run the Penang Bridge Marathon on the 27.11.2016 and my leave is already approved! I’m looking forward to it!
If you were to list examples of sports drinks and energy drinks, you would probably be able to do that. But do you know the difference between these two types of drinks and what they do to our body? Many energy drinks promise to give you that extra boost of energy while some are marketed towards the sports community (think Redbull and Monster). That may have blurred the lines between energy and sports drinks since energy is an important factor for performance. Let’s find out what these two drinks are and the important differences between them.
Sports Drinks
Sports drinks are the most appropriate hydration fluid during strenuous activity. Sports drinks contain moderate amounts of mixed carbohydrate to maximize energy supply to working muscles. This helps to minimise the risk of causing GI distress, which can happen all too easily when the stomach is overloaded during exercise. They contain no stimulants, only carbohydrate, electrolyte minerals and salts to replace those lost in sweat.
As the body and muscles work, they heat up. Releasing moisture (sweat) is one way the body tries to cool itself. That creates the possibility of dehydration, which in turn negatively affects performance.
Photo credits: http://www.express.co.uk/
Energy Drinks
Energy drinks contain primarily caffeine and sugar, which provide perceptions of wakefulness and energy for whenever they are needed. The large influx of glucose into the blood stream and caffeine to the brain will make you feel like you can really push through in your exercise. Even maximal oxygen consumption and time to exhaustion during physical activity have shown to be significantly greater after consumption of energy drinks.
However, when you combine caffeine and fluid loss from sweating, it may result in dehydration during exercise. The typical energy drink also contains significantly more carbohydrate and calories than the typical sports drink. They are much more likely than sports drinks to cause stomach upsets during exercise. Many energy drinks are also carbonated, further increasing the associated risk of GI distress.
Photo credits: http://www.bellanaija.com/
Which one to drink and when?
While caffeine is well known to boost exercise performance, most sports drinks do not contain it. A sports drink with caffeine would work really well for you the first time you use it, but not as well the subsequent times. However, it is interesting to note that there is a placebo effect for taking caffeine before a big workout, which gives people the perception of feeling readier to work out, even if it doesn’t make you go faster or last longer.
The ideal sports drink should be non-caffeinated and contain some carbohydrates, sodium, and potassium. Caffeine in energy drinks can give you that extra boost before you start your exercise. But sports drinks can help to replace carbohydrates and electrolytes and is better at minimizing the possibility of dehydration than water alone.
Take your sports drinks during exercise. And if you must, take your energy drinks 1-2 hours prior to physical activities but never during the activity. Remember: staying hydrated is critical.
Alcohol is something many of us like to indulge in once in a while, while for some it is more than that occasional few drinks. It is true that having 1 glass of wine a day has benefits such as reducing your risk of heart disease;and that drinking can also act as a social lubricant. But let’s face the truth – we all know that there are far more benefits of quitting alcohol than there are from continuing to downing shots and glasses.
Especially for athletes and active individuals, alcohol can affect your training before and after workout. Quit drinking and you can bid goodbye to the mornings you can’t wake up; you will feel more energetic even during Monday Blues. You can have a faster recovery from wounds and physical rehabilitation needs. Not drinking alcohol also means less fats accumulation in your body, since drinking alcohol is technically consuming empty calories, which translates to weight loss. All of these can make you become a better runner, so why not?
Here are more benefits you can get when you stop drinking alcohol, you may share them with your friends to quit drinking together:
Busselton, Western Australia
Next race: 4th December 2016
Incorporating the iconic Busselton Jetty, IRONMAN Western Australia is renowned worldwide for being the place to go for a personal best, with the bike and run courses amongst the flattest on the global IRONMAN circuit. The course comprises of a 3.8 km swim around the iconic Busselton Jetty, 180 km ride through the outskirts of Tuart Forest National Park , and 42.2 km run along the shores of Geographe Bay.
Since its debut on the Australian calendar in 2004 the IRONMAN event has seen tremendous growth, both in size and reputation among the triathlon community, and widely recognised globally as a world class sporting event. The event has become enormously popular with athletes and spectators alike and is renowned as a spectacular destination race and holiday venue.
2. IRONMAN 70.3 Philippines
Cebu, Philippines
Next race: 7th August 2016
A total of 2,500 triathletes gather from over 45 countries, including former world champions and rising stars of the sport. The event boasts of the one biggest and most complete triathlon expo to date. It is also the Asia-Pacific Championship race for the Ironman 70.3 races. In fact, local celebrities, actors and actresses, local politicians are avid supporters of this race, making it THE biggest and brightest race in Asia.
“It is very Kona-esk. If you want to race Kona, do this race – the heat, the wind, the atmosphere the crowd. This race is the jewel of the crown here in Asia.” – Geoff Meyer, CEO, World Triathlon Corporation for Asia Pacific
An IRONMAN 70.3 covers half the distance of each segment of a typical triathlon race. The swim leg starts at the beautiful Shangri-la Mactan Beach – with crystal clear water. The bike traverses four cities forming an M-Loop, showcasing urban Cebu. Here you will experience the famous headwind of the Cobra Ironman 70.3 Cebu! The run is along the roads of Punta Enngano, lined up by 100,000 townsfolk cheering every participant.
Since the mid 1980s Roth and triathlon have become as inseparably linked like Munich and its Oktoberfest. DATEV Challenge Roth is without doubt the “heart of the triathlon” and attracts not only the biggest names in the sport but also 5,000 athletes from 60 nations and 180,000 spectators making it the largest long- distance triathlon event in the world.
Roth is renowned for its thousands of enthusiastic spectators lining the course with hotspots such as the Beer Mile and the famous Solar Hill where athletes can hear the crowd before they see them. Up to 30,000 people line this famous hill – you can’t see the road for the people but as each cyclist approaches, the crowds separate like the parting of the Red Sea and the athletes are carried up the hill on the noise alone!
4. Norseman Xtreme Triathlon
Eidfjord, Norway
Next race: 6th August 2016
The first Isklar Norseman Xtreme Triathlon began fourteen years ago and has carved its own category in international triathlon as an extreme triathlon race. Norseman has remained true to its core ever since, and continues to attract triathletes from around the world to the ultimate test of endurance, grit, sportsmanship and friendly competition through some of Norway’s most amazing landscapes.
The Norseman Xtreme Triathlon is also an “unsupported” race, where competitors need to have personal back up crews that follow them with cars to provide them with food and drinks. This is especially crucial because of the inherent dangers of being highly fatigued on a mountain. The course comprises of a 3.8 km swim in the Hardangerfjord, a 180 km ride to Austbygde at Lake Tinnsjøen, and a 42.2 km run to the top of Mt. Gaustatoppen.
The Laguna Phuket Triathlon is Asia’s premier destination triathlon featuring a unique 1.8K swim, 55 km bike and 12 km run through spectacular tropical scenery. Over the past twenty years the popular race has attracted thousands of age group athletes as well as triathlon legends Mark Allen, Greg Welch, Craig Alexander, Paula Newby-Fraser, Michellie Jones, Chris McCormack and Chrissie Wellington.
The swim legs starts on the beach between the Dusit Thani Phuket and Outrigger Laguna Beach Resort, the bike course takes athletes onto a unique tour of the northern part of Phuket, ending off with the run through which finishes at the Laguna Grove.
The race also partnered with the Challenge Family to Challenge Laguna Phuket and featuring the Challenge Laguna Phuket Tri-Fest, which is a week-long carnival of multisport fun and tri-related activities for you to enjoy at Laguna Phuket.
