What do you fear most happening on race day itself?
a) You get a side stitch within the first 5 km
b) Your heel hurts and you can’t go further
c) You need to pee
Runners have their fair share of worst nightmares, and every little thing that happens on race day itself can become a full-blown disaster. Especially since it’s your big day as a runner and you’re probably already nervous as hell.
Achievement is not only about months and months of preparation, but knowing how to hold your ground on race day itself. We’ve some tips for you.
The nightmare: Side stitch
How to overcome it: In actuality, the real reason of the side stitch is not yet known. The good news is that you can try to curb the pain or reduce the chances of it occurring. First, hydrate sufficiently. Try to drink at aid stations when you can and choose electrolyte fluids over plain water. Second, run within your familiar threshold. Those who run less frequently tend to suffer from side stitches more often than veteran runners. It could be that veteran runners are more informed about their own limitations and their body conditions. Of course, the root of the problem still remains a mystery, so these remedies might not help everyone.
The nightmare: Muscle cramps
How to overcome it: Warm-up, warm-up, warm-up. If you’re still excusing yourself from this before runs, it’s definitely time you changed your time. Dynamic warm ups such as squats, side lunges and knee tucks really help open up your hips. They loosen muscles and prevent them from snapping during your more intense workouts. Elite runners devote about 10-20 minutes to proper warm ups because they’re just so important. Besides, it helps with your nerves. After 10 tuck jumps, you’d probably feel more pumped than jittery.
The nightmare: Feeling too heavy to run
How to overcome it: Usually, this happens if we haven’t done the due diligence to work up the mileage before our actual run. Your body needs to know how it feels like running at pace time and how it feels to be on your feet for 5 hours. Strive to finish strong but don’t push yourself overboard. Another aspect to consider is getting the proper nutrition. Your muscles will stiffen up when it runs out of glycogen. Energy is required both to contract and relax your muscles. So remember to carbo-load properly before your race.
Don’t fret if you feel undertrained. Having already reached this point before race day, you’ve already got a few tricks about running in your pocket. Have a good rest tonight and prepare to achieve tomorrow!
Yesterday, 6th December 2015 was a meaningful day for runners from around the world – some completed their first marathon in their lives, some beat their personal records while some ran for a cause and reason other than themselves. While my counterparts took on the largest annual road race event in Singapore where our garden city transformed into adrenaline-filled running routes, I decided to literally take the path less travelled to end the year of races with one of my world bucket-list races held in the Kingdom of Wonder, Cambodia.
Thanks to Manulife team, I managed to get myself registered for the highly subscribed Angkor Wat International Half Marathon 2015. Also, I enjoyed a magical night before race day at the Team Manulife dinner held in the enchanting setting of the Thommanon temple in Angkor Wat. More importantly, I was told that this year is the first year of Manulife’s 5-year sponsorship to AWHM, which is one of the largest fundraising events in Cambodia. It delights me as my run impacts and raises awareness about the victims of antipersonnel landmine in Cambodia, as well as contributing to the proceeds to Angkor Hospital for Children and other selected beneficiaries to support healthcare and education in the Cambodia.
As a first-time traveller to Cambodia and runner in a totally different environment, I was super excited and slightly worried about the difference in cultures, safety, race day transport etc. However, all my worries were deemed unnecessary when I knew that all the race day transport had already been settled by Manulife-labelled tuktuks and was told that security will be tight on the actual day.
From the moment I stepped into the arrival hall of Siem Reap International Airport, banners and posters of AWHM were already welcoming us in the airport, along the streets of the roads, overhead bridges and on basically any visible landmark – Yes, I’ve met groups of runners transited at Hanoi and flew into Siem Reap on my flight just to run the race! And you know how hyped up and well-publicized a race event is when your local pickup driver’s first question wasn’t, “How was your flight?” but “Are you here for the marathon?”
Race pack collection
I collected my race pack from my accommodation at the lovely Sofitel Phokeethra Golf and Spa Resort and was greeted by extremely friendly staff from Manulife. It makes me really happy to find out that most of them are showing their support by participating in the race as well, despite their busy involvement in pre-race logistics and management.
Racepack
Race pack collected!
What’s different about this race pack as compared to those in Singapore, is that it includes an access pass into the UNESCO World Heritage Site which all runners have to bring on race day to enter the Angkor Archaeological Park. This means that only AWHM race participants are allowed to run in the specified areas of Angkor Wat on race day. How cool is that!
Race-day: Flag-off
Race categories have been increasingly diverse and inclusive of the different physical abilities of participants – the AWHM encourages participants in wheelchair and those with prosthetic limbs to join in the race. I really respect and admire their determination and endurance as they charge with might throughout the course and towards the finish line.
Flags from all participating nations line the finishing path
I chose to take part in the 10km instead of 21km because of I had a race a few days ago. It is always important not to overexert and risk suffering from an injury that might cause one to miss out from valuable opportunities like these! The starting pen was filled with participants from all over the world, wearing shirts belonging to different community groups, speaking in different languages and gathering in the same place to do a single race. It then occurred to me what “international race” really meant and that I was part of this global movement.
Most unique and historic race route ever
Finishers’ Medal
The main reason why runners, including myself, would fly across the globe just for this race, is undeniably for the valuable opportunity of running through the largest religious monument in the world, the Angkor Wat. My experience of the 10km felt like a real-live version of the app store game, Temple Run and I can totally foresee myself signing up for the 21km next year to get more sights and sounds of the legendary site.
For the 10km race route, it was a straight 5km to and fro, with a U-turn the mid point. Most of the paths were shaded by tall trees and the entire running path was moderately flat, with little or no hills. December was supposed to be the cooling season but my local mate told me the weather in Siem Reap had been rather erratic, fluctuating from sunny hot weather to chilly, windy nights. I guess that was the other main obstacle for me besides the dry, sandy air I had to get accustomed to.
Hydration points were definitely sufficient where every 2.5km, one would spot race volunteers smiling and holding out chilled water and isotonic drinks. For the 21km category, there are stations with bananas and energy gels as well. I wished I had stopped to take a few photos in along the route but I simply couldn’t stop the adrenaline rush in me. Well, this calls for a reason to be back in Siem Reap, regardless of being a tourist or runner! Check out the race route for 21km here.
Support and cheers from international and local crowds
The finishing line was filled with many people and along the route, there were kids from the villages who came up to hi-five us! They were super adorable and the local volunteers were extremely gracious and friendly to us as they presented the finishers’ medals, drinks and water. Massage stations were situated at the ending point as well and the Manulife tent was a sanctuary with cold fruits, food and cold towels for almost and immediate recovery.
Congrats to Vivan Tang from Singapore who retains her winning title for Women’s 21km from last year!
Post-Race reflections
I managed to finish my 10k under an hour and I thought that wasn’t too bad for a race that was in a totally different setting and climate. Now that I am back in Singapore, memories of running through the Victory bridge, sights of Khmer architecture and running alongside with sporting Cambodians and international runners still flood through my mind. It has been a humbling and amazing experience to be part of this world bucket-list race and I will definitely be back for more. Once again, heartfelt thanks to Manulife for this fantastic race experience and for all the months of event preparation and generosity in supporting such a meaningful cause.
Listen to your body and do not push yourself to jump back into training immediately. Go for a easy 5-6km jog after your work today to help ease off the lactic build up in your muscles. If you do not have proper recovery from your marathon, you’ll increase you injury risk and limit your long-term potential – making it harder to break your PB and stay healthy.
#2 Replenish
This is your chance to eat as much as you can without feeling too guilty! Indulge in your favourite food but also remember – eat lots of fruits, carbohydrates, and protein. The carbs and protein will help repair the muscle damage while the fruits will give you a boost of vitamin C and antioxidants to help combat free radical damage and boost your immune system.
Cherish your memories; Use JustRaceLah! – Singapore’s Running App to save your timing, notes and photos of each race you complete. Free for iOS / Android – www.justracelah.com
#3 Feel Good About Your Body
You may be walking awkwardly like a duck, having difficulties reaching for your shoes (or anything, in general), but this is your body’s way of telling you that you have pushed yourself and achieved something that you never thought you’d ever done. And you know that when you recover from this, you will be stronger than before and able to face even more challenges in your life.
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#4 Put Your Medal Up With Pride
You completed a marathon! This is something worth celebrating for and to be proud of. Wear your medal, take a selfie, hang it on your wall, or even on your christmas tree. Running a marathon is an accomplishment and you deserve the rights to show it to the world. Who knows, you may even inspire a few friends to take on this challenge!
Image credit: www.ernestoburden.com
#5 Look Forward To Your Next Challenge
Completing a marathon sure makes you feel like you can tackle even more challenges ahead. Be it running another marathon, going for a duathlon or triathlon, or even challenges at work, let them all come at you because you know you can overcome them. If you can overcome the gruelling mental and physical demands of that 42km, surely you are more prepared for even tougher things!
Obstacle races are gaining a little more attention especially with the recent Spartan Race Singapore, truly the first of its kind held here. So, what does it take to be an obstacle runner, albeit a woman in her late 30’s who has only started running 3 years ago? Lim Soo Ee, a 39-year-old teacher took part in the recent Spartan Races – one held in Kuala Lumpur and the other in Singapore – and came in 3rd and 2nd respectively in the Elite Women’s Category.
Congratulations for coming in 3rd and 2nd in the Elite Women’s Category of Spartan KL and Spartan Singapore respectively. What do you think of such achievements?
Soo Ee: The achievements came in at a good time. They provide me an awesome platform to share my passion with others – eating well and keeping fit. Most importantly, through everything I have achieved, I hope to inspire more people, especially the ladies who are reading this, to dare to go beyond what they can imagine. You will never know if you never try. On a personal note, the achievements reinforced in me a sense of confidence and groundedness, the two things I thought I lost when the injuries kept revisiting me.
What differences did you find between the races at Spartan Kuala Lumpur and Spartan Singapore?
Soo Ee: The first thing that comes to mind when I talk about Spartan KL is the mud – there was mud literally everywhere from my eyebrows right to my toes (with my socks and shoes totally caked with mud) ! For Spartan Singapore, Singapore is a green city so I sustained mostly cuts and grass.
Some of the obstacles in Spartan KL were also more challenging, e.g. one of the obstacles required us to climb down and out of a very deep and slippery trench filled with muddy water. I could only depend on my strong fingers from judo training to claw myself out. Spartan KL also included a taxing trail run on a few steep slopes in a forest, which I was glad I managed well with frequent trail run training in MacRitchie. Above all, I like the crowd in KL – people were just happy to be soaked and caked in mud. That common goal sort of bonded us, despite borders.
As for Spartan Singapore, the start point was very accessible at Nicoll Highway. In contrast, Spartan KL was less accessible, being held in a rather remote area, so participants had to depend on the transport provided to travel in and out of the venue.
Soo Ee at Spartan KL’s prize presentation ceremony
Do you think starting out to take part in races, especially obstacle races, at an older age can be a disadvantage?
Soo Ee: In a way, yes. Recovery from training takes longer; for example, for me, my joints do not function like they used to 20 years ago. Having an accumulation of injuries sustained for the past 20 years doing martial arts does work against me. Whenever I attempt to overcome certain obstacles, I have to be very mindful and careful not to be too gung-ho. I try to prevent unnecessary injuries from happening by seeking ways to strengthen the weaker parts of my body, e.g. the shoulder cuff.
How then has starting out late (at an older age) in racing (road or obstacle) also worked for you?
Soo Ee: Taking part in races helps me to be more in tune with my body, as in I’m now more aware of how and why I feel in a certain way and what different rehab and strengthening that I should adhere to. Besides, staying active all this while makes it easier for me to adjust and cope with any new demands, physical and mental. I learn something new and positive about myself every time I train or race or rehab.
What makes obstacle races more challenging for female athletes?
Soo Ee: Upper body strength and height are two main problems for women as most obstacle races require lifting some form of weight or getting over a very high obstacle (e.g. tyre drag or wall jump in a Spartan Race). We are small framed. I am small framed. We generally have weaker upper body strength compared to men.
If the women want to see how much they can push themselves beyond their limits, start on strength conditioning of the upper body. Alternatively, if they just want to complete the race, they can form teams or do the obstacle races with guy friends, or ask the male participants in the race to lend them a hand to overcome the obstacles, e.g. giving them a lift to climb over a wall. From my experience, guys at races are an awesome helpful bunch and would be more than happy to lend their muscles to help the ladies overcome the obstacles!
Not an easy feat but Soo Ee is definitely not defeated!
Any words for someone who is starting out late in attempting obstacle races?
Soo Ee: Attempt them slow and steady. Work with what you can, and progress gradually. Different strokes for different folks. Different people have different biological systems and may come from different sporting backgrounds, so work with what you are comfortable with and as you gain confidence, add in the difficult bits part by part. If you have previously sustained some form of injuries or are still recovering from it, I think it is better to seek professional help/advice before attempting anything out of your comfort zone.
Disclaimer: I was privileged to have my race slot sponsored by MetaSport, in return for this review of the race 🙂
It’s been a long while since I’ve managed to participate in a race and it was certainly exciting to try out a multisport event. Do look out for the font in italics as they are aspects I deem pertinent in a race.
Singapore Duathlon 2015 was actually scheduled to take place on 3 October 2015, yet us Singaporeans may know that weather conditions clearly (or rather, conditions were not at all clear) weren’t going to permit the commencement of the event, having taken into account participants’ safety. Consequently, MetaSport made a courageous decision to reschedule the event to 28 November 2015.
Race Pack Collection
REPC was held on two occasions, the first to cater for the previously scheduled date. Due to the postponement, registration was opened yet again, hence another REPC was held for participants who had signed up later. It was held at the Civil Service Club from 11.00am-8.00pm on both occasions.
REPC. Credit to MetaSport’s Facebook page.
My Race Category
Having had no experience in a bike race – let alone own a personal bike, I opted for the Sprint category. The 5km run, followed by an 18km bike and concluded with a 2.5km run was probably all I could manage. I had to figure out a way of acquiring a bike (and a helmet) – this was settled with a rental from S-Lite Events (a third party rental service outsourced by MetaSport). In return for the $35 (a road racing bike cost $70), I could collect a lovely mountain bike and a helmet at the race venue.
My ride for the day. Credit to S-Lite Events.
The Race Precinct
As I was scheduled to be in Wave 10 which flagged-off at 9.50am, I turned up about an hour early. After collecting my rented bike, depositing my bag and setting up transition (which for me, was just racking the bike in my allocated 60cm space), I did what we all do – head to the restroom. There were 10 (I counted) portable toilets available (adequate) and short queues to them. As the race precinct was just a stone’s throw from East Coast Lagoon Food Village, it meant additional restrooms were available there (and so was parking at Carpark E2). One other important aspect was that there was a bike mechanic present on-site for any last minute tweaks.
The Race Venue. Credit to Singapore Duathlon’s E-Briefing materials.
The Race
Promptly at 9.50am, my Wave (10) was flagged-off. The run route for the Sprint took us two rounds around a 2.5km (supposedly) loop. The run route was relatively flat and manageable, though the initial start was a little narrow. However, this was mitigated by the small size of the Wave, hence congestion was minimal and only present at the start. Despite the searing sun, the route offered considerable amounts of shade. Hydration points offering both chilled water and PURE Sports Nutrition drinks were present shortly after the start and just after the U-turn point of the 2.5km loop. Actually, the 2.5km loop was pretty short – and two loops run in order to complete the first run leg reflected a bigger deficit. Garmin recorded the first run leg to be about 4.2km.
Thereafter came the transition. Two aspects were notable to me as a first-time participant of a biking event. Firstly, the helmet strap had to be tied by the time the bike was removed from the rack. Next, mounting the bike was only allowed after a yellow mount line. I noticed a rider attempt to get on his bike while still in the transition area, but alert volunteers promptly reminded him of the rules.
The bike route took participants along East Coast Service Road till National Sailing Centre before heading back. Each lap was 6km (pretty accurate this time) and as a participant of the Sprint category, I had to make three loops. As an inexperienced rider who wasn’t riding a mountain bike very quickly, perhaps the only notable challenge I could foresee were a few corners that had to be negotiated. The route was largely flat hence it enabled some pretty consistent splits. What I foolishly did not realise prior to the race was that there was no form of hydration available during the bike. Thankfully, the route was very shaded 🙂
Mountain biking. Credit to Running Shots.
Once again came the transition. Racking the bike was admittedly harder than unracking it (back in T1), as my little space was pretty crowded by bikes racked behind mine. The picture below provides a better explanation…
Trying to fit in… in more ways than one… can be difficult 😉
Thereafter came the second run. It was then that I understood the importance of bricks.
Floppy legs. Credit to Running Shots.
Anyway, it was back to the run route of the first leg, except that it was a single loop now instead of two. As I approached the Finish, it was encouraging having my name called out over the speakers 🙂
Post Race
Having known about the obsession that MetaSport has with their timing chips (which admittedly, seem to be of pretty good quality), I made sure to return it immediately. A Finisher’s Medal was handed out for all participants. The entire post-race circumstances were pretty similar to my previous participation in MetaSport’s Singapore Aquathlon 2015. Live Results were accessible as well (Official Results were promptly released later that afternoon!). It was nice that plastic chairs and tables were laid out for finishers and supporters (in the shade). A hydration point serving PURE Sports Nutrition and plain water was available. Some sponsor booths were present as well. Last but not least, official race photos via Finisherpix were available on Monday, two days after the conclusion of the event.
Post-race.
Hope you enjoyed the review! My personal blog’s available for your browsing here if you’re keen. Once again I extend my gratitude to MetaSport for sponsoring my race slot for the Singapore Duathlon 2015 🙂
If you were out in the streets of Singapore running this morning, congratulations! We hope you had a great experience and SCMS2015 brought out the best in you. Here at JustRunLah! we ran our own marathon: For the first time in Singapore, we hosted a LIVE stream of media updates via our site and app. In case you missed it, check it out here.
Now, as the last runners have crossed the finisher line, it is time for a recap!
NOTE: Those results are still temporary as our team is currently going through all results individually to make sure they are correct. Final results will be published within 24 hours and the race certificates will be available for download at that time. Source & more results @ http://marathonsingapore.com/2015-results
LIVE COVERAGE ENDED / ARCHIVE We are excited to bring you the first live coverage of a running event in Singapore! Whether you are running or cheering for a family or friend, you can keep track of all happenings across all SCMS2015 categories via this page, or by using JustRaceLah!– Singapore’s Running App, available for Free for iOS / Android smartphones.
[Sun 6/12: 2:25pm] See you next year!
As the last runners have now crossed the finisher line, it is time to wrap up! We hope you had a great run and enjoyed your experience. Don’t forget to use JustRaceLah! – Singapore’s Running App to log your SCMS2015 results, notes and photos. Get it for free for iOS / Android at www.justracelah.com
[Sun 6/12: 9:58am] Winners of FM Women’s Singapore
[Sun 6/12: 9:45am] Video of 10KM Wheelchair & 10KM Flag-Off
Good luck Mr Chan running his 101st marathon at the age of 85!
[Sun 6/12: 4:50am] – FM Start Pen
Moments before the Standard Chartered Marathon Singapore – Full Marathon Flag-Off! Can you feel the energy?
[Sun 6/12: 4:00am] – On the way
A train full of neon colours, with marathoners streaming in every station. Good morning Singapore!Are you ready to run? Big ups to SMRT for providing Extended Service today.
[Sun 6/12: 2:50am] – Reminder: Padang map
Familiarise yourself with Padang map, the finisher’s area! (source: marathonsingapore.com)
[Sun 6/12: 2:30am] – Reminder: Flag-Off & Pen Opening information
[Sun 6/12: 2:00am] – Reminder: Route maps
One last look to familiarise yourself with the route you will be running! (source: marathonsingapore.com)
[Sun 6/12: 1:30am] – The event in numbers
As the excitement won’t let us sleep, let’s all look at the impressive numbers of SCMS (source: marathonsingapore.com)
[Sun 6/12: Event timeline]
Time
Events
05:00am
Start of Marathon & Ekiden (Orchard Start Point)
06:30am
Start of Half Marathon (Sentosa Start Point)
07:10am
Start of 10km Wheelchair (Esplanade Drive Start Point)
07:15am
Start of 10km (Esplanade Drive Start Point)
07:15am
Estimated Finishing Time of Top Marathon Runner (Men)
07:30am
Estimated Finishing Time of Ekiden & 10km Wheelchair
07:35am
Estimated Finishing Time of Top Marathon Runner (Women)
07:45am
Estimated Finishing Time of Top Half Marathon Runner (Men)
07:55am
Estimated Finishing Time of Top 10km Runners (Men & Women)
08:00am
Estimated Finishing Time of Top Half Marathon Runner (Women)
08:30am – 08:40am
Prize Presentation: Marathon Open Men and Women
08:40am-08:45am
Prize Presentation: Ekiden
08:45am – 08:55am
Prize Presentation: Half Marathon Men and Women
08:55am – 09:05am
Prize Presentation: Marathon Singapore Men and Women
09:05am – 09:15am
Prize Presentation: Marathon Master Men and Women
09:15am – 09:25am
Prize Presentation: 10KM Men and Women
09:40am
Prize Presentation: Wheelies Open
01:00pm
Estimated Finishing Time of Last Marathon Runner
Source: www.marathonsingapore.com
[Sat 5/Dec, 07:30am – Kid’s Dash]
This year, SCMS Kid’s Dash took place at Sport’s Hub, a day before the other categories. The event welcomed kids from 0-10 years old in different categories.
Singapore’s Marquee running event, the Standard Chartered Marathon Singapore (SCMS) 2015, will take place this Saturday 5, & Sunday, 6 December 2015.
Over 48,000 runners will begin their race from four different start points – Orchard Road (Full Marathon & Ekiden), Sentosa Gateway (Half Marathon) and Esplanade Bridge (10km) & Sports Hub (Kids Dash) – before crossing the finish line at the Padang.
The 5-year principal sponsor of the world famous Angkor Wat International Half Marathon (AWHM), Manulife, raised a total of US$25,000 for Angkor Hospital for Children, where US$100 will be donated per runner from Manulife.
As part of Manulife’s commitment in raising awareness of the importance of health and wellness, Manulife has partnered with Angkor Hospital for Children as their chosen beneficiary to support the healthcare and medical needs of the children in Cambodia.
The heart-warming and milestone event earlier this morning was graced by Roy Gori (President and CEO Manulife Asia) and Robert Elliot (CEO and GM Manulife Cambodia) who presented the cheque of US$25,000 to Dr. Ngoun Chan Pheaktra (Hospital Director, Angkor Hospital for Children).
Cheque presentation from Manulife to Angkor Hospital for ChildrenAHC presents Certificate of Appreciation to Manulife
The Angkor Wat International Half Marathon 2015 is also one of Cambodia’s largest fund raising events and with the 5 year sponsorship contract starting this year, Manulife is dedicated in supporting disadvantaged children and people with disabilities in Cambodia.
Drawings by young patients of Angkor Hospital for Children
With proper healthcare support and awareness on nutrition and sanitization, we can make a difference in the future generations of Cambodia. By taking part in the AWHM, not only do runners benefit from improving their own health and fitness, but also contribute in changing the lives of children and disadvantaged people of Cambodia.
Let’s run for a reason, run for a change, run with Manulife!
The exhilaration comes when you approach the finishing line, with the huge SEIKO timer set up at its side. The seconds tick by – you distract yourself from the pain a little by recalling the time you had started and count the number of minutes and seconds you had taken to finish this course. Not bad, you think. The crowd flanking the sides are chorusing. Their reverberating energy recharges you. You push a little harder for just a bit more.
As you come closer, photographers kneel down close by you. They direct the lens in your face. You don’t know whether to smile, or to look serious. You try to rearrange your face into some semblance of a winning runner. You think about the people who would be celebrating this success with you. Further ahead, some of your fellow runners have finished. They’re waiting around for friends to join them and might already be wearing their finisher’s tee.
Thud, thud, thud. Your feet is heavy and you can feel the exhaustion sinking in. But you know it’s just another 30 seconds, 20 seconds, and 10 seconds before you yourself become one of the finishers. You stride another foot ahead of the other. The final distance closing in. As you push through the last time pad installed on the ground, you feel a rush of joy. Pride, then excitement.
You’ve finished your race.
You’re a winner.
The last glorious lap is going to be one you relish for a while. At least for the few hours you spend massaging your sore feet and downing 100PLUS like you hadn’t had some on the course. None of these can describe the emotions you are feeling. Later, you’d be busy taking Instagram shots, and walking around the carnival in search of freebies. But for now, you collapse at the nearest empty spot, bathing in the pleasures of your own dream come true.
It’s always the hardest during the run itself. For some of us, it might be the nerve-wrecking and discouraging self talk before the race itself. Make it easier with yourself and do the necessary preparation the night before. You can:
a) Set your running outfit ready beforehand and pin your race bib on
b) Put your coffeemaker into automatic so you can wake up with a hot brew
During the run itself, envision how you’d feel and what you’d see when you race across the finishing line. Would your parents be there? Would you be going for breakfast at your favorite Old Changi Airport Rd Hawker Centre after that? These create positive self talk that can give you strength during the race. Don’t be afraid to dream about success and about achievement.
You’ve got your race bib, checked. And didn’t prick yourself while trying to put it on. You’ve also got your shoes laced up tight, maybe too tight but it should be fine.
The first-time for anything is nerve wrecking. A lot can go wrong, some of them you could never have fathomed. But a whole lot you imagined stays just as a flicker of thought. In helping first-time racers out there, here are 5 essentials that can make the difference that matters.
#1 Remember your pre-race fuel
Many of us choose to skip on the meal before a run. After all, it’s not always feasible to wake up at 3am to prepare for your 5am run. Neither does running with undigested food jostling about in your stomach sound appealing. For easy pace runs below 60 minutes, it shouldn’t do much harm to run on an empty stomach. Anything more intense than that can quickly deplete your energy stores and leave you too tired to maintain your pace. Instead of skipping a meal altogether, consider simpler snacks such as a peanut butter sandwich and a piping hot cup of Milo.
Content source: The Runner’s World Big Book of Marathons and Half-Marathons
#2 Do a couple of deep squats
Squats provide huge benefits to runners, so much so that it’s a wonder we don’t do more. It’s a full body warm up and because you’ve moving up and down, it gets your circulation going. It also targets the muscles around your knee, which are also the muscles that propel you forward AND stabilise your knee. Working in some deep squats would wake up the quads and hamstrings needed for your race later.
#3 Dress comfortably
There are some outfits that we know would not cause our thighs to itch, or expose our unhappy belly. We won’t end up feeling irritated, jittery or distracted. We are more confident about covering that race distance in them because they’re so broken in that we feel entirely comfortable in them. On race days, wear those. Especially when the race singlets always come out too short, wearing running outfits that you’re familiar with would help you through the crawling distances.
#4 Pack light
Races these days are outshining each other with their logistics management. You aren’t trapped in a queue for a good few hours and you don’t wring with fear about losing personal valuables. Still, if you’re the kind who get nervous before a race or just aren’t the kind fully functioning at 5am in the morning, you won’t want to have anything else to think about. So, pack light. Dean Karnazes, the remarkable man who completed 50 marathons in 50 days, carries only his handphone, a couple of important cards and some cash every time he goes out for training runs. You can even ditch the extra change of clothes and get into your finisher’s tee instead!
#5 Make ‘Having Fun’ a goal
Photo credit: Just Run Lah
It’s easy to forget having fun, and even if you do, it’s probably a good to have. Especially if your friends would ask you at the end of the race, “So how long did you take?” You must know though, that you’re running for yourself. And in the last leg-breaking few kilometers of the race, it’s the reliable beat of your heart and the familiar rush of lactic acid to your legs that keep you going. It’s going to end up as an experience quite unparalleled what you’d have expected, and having fun is going to jack up the value of that experience. Savor it. For yourself and those hours of training, have fun.
Ever heard of “7 Habits of Highly Effective People”? We put our money on that you have.
It’s the same for running. You don’t get a BQ by saying that ‘you don’t have time,’ ‘running is too boring,’ or ‘it might injure my knee.’ Success is molded from good attitude. Instead of putting things off for tomorrow, start making these 7 habits to become a better runner. A new run series has hit the market – you can always gear yourself towards that!
Habit 1: Become a morning runner
Honestly, the best time to run is probably in the morning. Most races are scheduled then and it’d do you good to train your body for that kind of condition. In addition, getting your run done in the morning leaves less excuses available for you. Morning runners also get hooked onto the idea of having gotten so much done before others have woken up.
Habit 2: Eat more vegetables
Your parents must have already told you that. Consuming fresh produce gives you ‘phytonutrients’ – the good stuff you get from plants and plant-based food including whole grains. They are high-quality carbs that fuel you during your workout and provide antioxidants to help you recover.
Habit 3: Warm up and cool down
Devote 10 to 15-minutes before and after the run to taking care of your muscles. Dynamic stretches before prep your muscles for more intense workouts later. Stretching after the run then allows them to return to pre-run length. Scrimp on them and you end up with knots in your muscles.
Habit 4: Unplug at least one run per week
We listen to music, or while away time gazing at the scenery. Once in awhile, practice focusing on your body. Listen to what your feet is trying to tell you, or how your heart is responding to the workout. Competitive runners associate. It gives them better form, maintain consistent pacing, and overall, perform better.
Habit 5: Get enough sleep
When you get some shut-eye, your body releases growth hormones to rebuild muscles and strengthen connections between muscles and nerves. It means your muscles can respond faster and you become much stronger. Having a good night’s sleep also prepares you better for morning runs.
Habit 6: Strength-train occasionally
It increases bone mineral density and reduces risk of stress fracture. Strengthening the other muscle groups also mean that your joints remain stable. You get injured less and can maintain your trainings more consistently.
Habit 7: Eat breakfast everyday
Part of becoming a better runner is becoming a stronger, healthier person. You can’t get away with poor diet. By the time you wake up, you’d have starved for 7-8 hours. Breakfast would help replenish the glycogen in your muscles. Apart from needing a lot of carbohydrates to power your workout, having a hearty breakfast also kickstarts your metabolism.
Even if you don’t run a new PR now, or in your next 10 marathons, attitude is going to be the reason you eventually do. So get yourself in the right frame of mind today!
For those running SCMS 42km, kudos to you! The courage and dedication you’ve invested throughout your training is already impressive enough. Regardless the results.
All runners are different.
We have our own motivations, our own strengths and we face different challenges. At every km, how do you motivate yourself to go further? There are 5 quick mind games elite runners play to grit through the tough distances!
#1 Count the number of Nike running shoes
Nike shoes are such a rave, especially with their free running flyknit series. They’re used as lifestyle shoes and for casual wear as well. It’s a wonder how many local runners pick Nike flyknits over ASICS, or Saucony, or Mizuno to cover 10km, and a curious thought is whether they’re good for marathon runs. Keep count for your race category!
#2 Reframe the distances left
There’s a road march distance. For army boys and alumni out there, if you can march through 24km with a field pack and minimal bathing, you can run this distance. At 21km, you’re already halfway through. Then, you’re going to be down to a regular 10km run. Then onward, it’s just a single digit countdown. Finally, there’s a remaining 2.4km NAPFA distance away. You’ve been at it since primary school days. Once you’re there, the final few metres are easy to keep count.
#3 Imagine a familiar running route
Instead of taking 5km as a numerical distance, it can instead be one lap around the park connector by your house. For 7km, it’s one complete round about NTU. Rethink the distances as a familiar route you might have trained at. This makes the distance seem a lot more manageable.
#4 Count to the highest prime number
It’s a little game you can play with yourself. It also keeps you slightly distracted. Not too bad. When the run gets monotonous and you’ve captured a certain comfortable pace, start doing some math. When you’ve lost count, you can then focus on your form, breathing technique and the aches in your body. To this back and forth, you’d be surprised how fast the distances close in. Otherwise, there’s always 7-up to play.
#5 See if there are more males or females around
According to Running USA, there were more male marathon finishers (57%) compared to female finishers (43%). Instead, half-marathons are way more popular with females. What better way to test that than at the races themselves?
Pressing on through sheer grit and determination can be tough when you’re actually running. Running itself is tough, and a lot of sweat and breathlessness. Being determined towards finishing your goals doesn’t mean you can’t have simple ideas tucked in your back pocket. These fun games are just some simple ideas for the race this Sunday!
Singapore, 3 December 2015 – The first-ever Mass Participation Asia Conference kicked off today at the Conrad Centennial Singapore, where industry leaders from the region and beyond – including Olympic Silver medallist Steve Cram CBE – gathered to lend their expertise on various aspects of Asia’s expanding mass participation industry, including growth strategies.
Lim Teck Yin, CEO of Sport Singapore, kicks off the Mass Participation Asia Conference 2015. The two-day conference, happening on 3 and 4 December at the Conrad Centennial Singapore, features mass participation industry experts from the region and beyond.
A key insight gleaned from the conference today was the importance of matching the objectives of rights holders with that of brand owners. “There’s a bit of disconnect between rights owners’ and brand owners’ perspectives sometimes. Brand and rights owners look at growth markets in a very different way,” said Toh Jin Wei, Managing Director of GroupM ESP, during a panel discussion about growth markets for the industry.
He added, “While rights owners might see China and Indonesia, which do provide opportunities around mass participation, as growth markets to head to, most brands would instead look towards a country like Myanmar, which has a market of 55 million people who have little content available to them. We did a run in Myanmar in November, and all our 10,000 slots were filled within 24 hours.”
Social media and big data were also identified as important tools for the industry to further expand.
“We’re clearly in a world where sharing stuff at a large scale happens every single day. Whether people are getting covered in paint, jumping over an obstacle course in a race or participating with their friends in mass events, social media is where they choose to spend their time,” said Neil Stewart, Head of Agency of Facebook in the Asia Pacific, who shared about how event organisers can make use of the platform’s massive reach.
He added, “Hundreds of millions of people comment about events and activities they’re at and want to share their enjoyment and passion. They want to talk about stuff that’s important to them. So we’ve now got a massive opportunity to reach people in a very efficient way.”
Meanwhile, Abhinav Gupta, Sales Manager of ACTIVE Network, said, “With the advent of technology, data is definitely going to be the next big thing. We’re still as a society trying to come to terms with what data to collect, how to store it and how to use it. Some industries like the airline and gaming industries have revolutionised their business approach with big data, and I think the same is going to happen in the mass participation and endurance industry.”
“We’ve reached the tipping point where we have enough number of events and enough millions wanting to participate, and that number is only going to grow. Big data will allow us to look at how we can tweak our business practices to maximise revenue,” he added.
Chris Robb, CEO and Founder of Spectrum Worldwide, welcomes guests to the inaugural Mass Participation Asia Conference 2015. Spectrum Worldwide, the region’s leading mass participation agency, is responsible for conceptualising and delivering the two-day conference.
The Mass Participation Asia Conference is organised by the region’s leading mass participation agency, Spectrum Worldwide, to promote collaboration and best practice in the industry. In recent years, the number of mass participation events in Singapore has been growing by 25 to 30 per cent year on year. This year alone has seen roughly 123 mass participation events on the island.
Spectrum Worldwide CEO and Founder Chris Robb said, “This is a wonderfully exciting time for the mass participation industry. We’ve seen massive growth in the industry, not just in Asia but globally. There are more exciting opportunities for the industry, and I think more governments are starting to recognise the value of mass participation for nation building, tourism and engagement with participants.”
Keynote speaker Olympic Silver medallist Steve Cram CBE shared why he believes the mass participation industry has taken off. “People are much more inclined to take part in something and challenge themselves when there are other people doing it too. Most of us want to be involved in something that looks big and creates a sense of belonging. No one should underestimate the emotional power of major events, be it the Olympic Games or the Standard Chartered Marathon Singapore.”
However, Robb added that “the growth of the industry also means we have increasing industry challenges. I think it’s high time that we put our heads together to see how can we work better together as an industry. If one event fails, we all fail as an industry, but the more we work together and collaborate, the higher our chance of growing this wonderful industry in the next 10 years.”
The conversation continues tomorrow with speakers such as Greg Hooton, Asia Pacific Vice President of The Color Run owner and organiser IMG Events, who will share the successes and challenges of expanding The Color Run across Asia; and Mike Goodwin, Asia Pacific Managing Director of the Spartan Race, who will discuss the process of transferring an international success story to Asia.
Organised by Spectrum Worldwide, the Mass Participation Asia Conference 2015 is supported by partners such as ACTIVE Network, Repucom and Full Circle Public Relations. Please visit www.massparticipationasia.com for more details.
Cover image: L-R: Jeffrey Foo, Managing Director of Infinitus; Shoto Zhu, CEO and Founder of Oceans Sports & Entertainment Inc; and Toh Jin Wei, Managing Director of GroupM ESP, discuss growth markets in a panel discussion facilitated by Chris Robb, CEO and Founder of Spectrum Worldwide.
All photos credit to: Mass Participation Asia Conference 2015
Believing in yourself is necessary. Believing in your training is even more important.
You might want to run faster during a long run, but it’s important to keep at a pace almost 1-2 mins slower than race pace. Especially so if you’re training for a marathon. Now with SCMS coming close, it’s crucial that you runners out there are starting to taper and pay more attention to feeding yourself well.
We are all guilty of cheating a little bit during training and race day itself. Here are the 3 most common cheats we make. See if you identify with one of them!
#1 Not working on pacing techniques
How good are you at gauging how fast or slow you’re running? Research indicates that runners misjudge their pace by 32 to 40 seconds per mile. Consider Haile Gebrselassie, who ran the Berlin Marathon in 2008 and became the first person to finish a marathon under 2:04. He attempted another world record in Dubai in 2009, but finished more than 90 seconds slower. All because he was a mere 23 seconds faster in pace. The next time you work on your training, remember to include pace training!
#2 Not increasing calorie intake for recovery
You’ve probably heard of obtaining a racing weight – to be light yet strong enough to propel yourself forward. In the later part of your training as you’re increasing your mileage, you’d be burning a lot more calories. It’s common that runners neglect to track their calorie intake. It’s also not commonly known that optimum recovery starts with proper nutrition before you go out for a run. To avoid making such a mistake, add an extra 300-500 calories, and make sure that those calories are coming from fresh produce and lean proteins.
#3 Panicking after a bad workout
A bad workout is definitely going to come up during your training. You could be running slower than before, or your legs feel sore and achy after just 1 km. The mistake here is when you decide that you should try harder the next day. When your body is complaining, it’s usually going to about giving it enough rest more often than not. Proper stretching, light Yoga, or just walking would do. Apart from that, it’s time for you to analyze why that’s the case. Was it a bad sleep? Was it not having enough food before? Those provide key learning points for future training.
We’re all in it for the long run. So don’t let short term slip ups or hasty pursuits get in your way of that.
When people think of salads, they think of greens, greens and greens. The fact is that salads have much more to offer in terms of colours, flavours and nutrition. They can be a good choice for those who want to eat clean or simply have a healthier diet. But there are also other reasons that keep even more people jumping onto this salad-eating bandwagon:
#1 Salads Are Delicious
Each ingredient that goes into a salad has its own unique quality, bringing a rich burst of flavours along with its rich nutritional qualities. Salads are delicious and knowing that they are also good for you, adds to the delicious factor.
#2 Salads Are Visually Satisfying
Your eyes eat your food before you do. Salads often come in vibrant colours and every salad bowl never looks the same. These layers of beauty contain various colours and textures, which make the salads visually appealing and satisfying. How do you resist food that are instagram-worthy?
#3 Salads Are Tummy-rific!
Contrary to common misconception, salads can be satisfying for your tummies too. A good bowl of salad can make you full without making you feel too guilty. The amount of calories present in a bowl of salad is definitely less than the calories present in a burger or pizza. You won’t have to worry about the calories as much as that fried chicken wing you were craving for last night.
#4 You Eat What You Love
Most salad bars allow customers to choose and customise their own salad bowls. This means endless possibilities of yummy colourful salads. You get to choose what goes into your salad — vegetables, fruits, mushrooms, nuts, peas, and not forgetting — the dressings! Fresh fruits and vegetables are delicious, so mixing them in an array of different combinations to create a salad ensures exciting meals. Who says you can’t get creative with what you eat?
#5 All The Vitamins You Need
A bowl of salad can provide you with all the vitamins you need for the day. You are what you eat, so eating salads can be a good opportunity to learn more about what goes into your food. Choose ingredients that are high in vitamins and minerals to go into your salads, such as:
Lettuce: Vitamin A (immunity)
Tomato: Vitamin C (fights infection, boosts iron absorption, maintains healthy bones, gums and skin)
Spinach: Vitamin K (strong bones, heals wounds, assists blood to clot)
Broccoli: Calcium (builds strong teeth and bones, assists blood to clot, assists nerves to carry messages, help muscles to contract and move)
Carrot: Alpha- and beta-carotene (antioxidant that helps protect against cancer and heart disease)
Almond: Iron (maintains healthy blood)
#6 Keep You In Shape
Salads can also help to cut down fats for people who are trying to lose weight. If you’re looking for a healthier lifestyle, yet love to snack, you can try having a bowl of salad instead. A bowl of salad can make you feel extra full, while helping to control your unhealthy cravings and prevent you from overeating.
#7 Improve Skin Tone
The high levels of water found in fruits and vegetables improves hydration in your body, which is necessary for youthful skin tone and various basic bodily functions.
#8 Power Up Your Muscles
Inorganic nitrate, which is abundant in spinach, is found to result in muscles using less oxygen. It helps to improve the performance of the mitochondria – little structures inside your cells that help to produce energy, as well as inform and power your muscles.
#9 Protect Your Heart
Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle: folate and fibre. High levels of folate have been shown to lower the risk of stroke and cardiovascular disease. Soluble fibre has been shown to reduce the level of “bad” cholesterol.
#10 Improve Your Health
Salads help protect the body from diseases such as cancer and heart disease because they are high in fiber which improves digestive health. The raw fruits and vegetables in a salad also are antioxidants. To up your health factor game, it is as simple as adding a hand full of blueberries and walnuts to a salad.
SaladStop! offers the largest selection of fresh ingredients and locally inspired dressings in Asia. Promising their customers more than freshness, SaladStop! also recognizes the importance of health awareness, and have their dedicated in-house nutritionist and experts from Camden Medical Centre to help tailor the SaladStop! experience to every customer. Staying true to their motto ‘Eat Wide Awake’, the team searches for the best possible ingredients to feed the human mind, body and soul; while taking into consideration the environment and animal welfare.
“Eating should be more than just being good to your body, but everything around you.”
We don’t sign up for a race to outrun the 5,000 (and definitely more) runners ahead of us. Neither would we train for 20 weeks (or more) to compete with another runner going faster than our race pace and then, we end up crashing before the 35km mark.
Every race we sign up for, we sign up to compete with ourselves.
So it’s not about coming in first and waving your bragging rights in front of others. It’s about having an outstanding race experience by helping others get the same kind of experience. Just think about what you’d like others to do for you.
#1 Encourage the person beside you
Somewhere between the halfway mark and the finishing line, you’d have found a constant pace. Your legs would have fallen into a predictable pattern and your breath a constant rhythm. If you’re lucky, you’d have found fellow runners running at your flanks. It’s the same familiar face from the 3km mark, and at the 8km one. Shoot them a smile, it’d definitely spur them on.
#2 Thank the volunteers
They probably reached a good 4-5 hours ahead before the first flag-off time to move the bottles of water and set up tables at the hydration stations. You might be tired from pounding your feet a thousand times on the ground, but they’d be exhausted and feeling sticky and clammy from their own share of work. To those volunteers still picking up the energy to cheer you on, thank them. They deserve it.
#3 Walk if you must, run once you can
Nothing is more inspiring than a runner who is committed. The stories you hear about ultramarathoner who is also supermom or about the Singapore Blade Runner, are inspiring because they stay tougher when the going gets tough. So part of inspiring others (and yourself) is to allow yourself to walk if you really must but also to be the strong voice that pushes yourself to run once you can.
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