Running can be for health, fitness, beauty, passion and more but do you actually enjoy the process? Some perceive it as a therapeutic process while some find it boring and are unmotivated. Yes, running is a solo sport most of the time and can prove challenging to complete it with joy for some, but it does not have to be so. Here are 5 ways for you to start your happy running journey!
1. One Step At A Time
Set a goal for yourself and give yourself a window period to hit the target. Not everybody starts off as a fast runner, but with training and determination you can become the runner you wish to become. Always be proud of your personal bests and keep a record for each running session to track your progress over time. Every little step counts and before you know it, you are already on your way becoming a better and more confident runner.
Image credit: 123RF
2. Make Time For A Run
Wake up an hour earlier to run before you head to work or school. Morning runs are the best because of the pleasant cooling temperatures before the sun rises highest in mid-day. Running in the morning can even energise and give you the necessary boost to tackle the challenges you are going to face throughout the day. According to Lisa Reichmann, a Maryland-based running coach, “People who start to run early in the morning get hooked on that feeling of having accomplished so much before others are even awake, as well as the extra energy they get from that morning rush of endorphins.” Start by running in the morning a few times a week for 3-4 weeks and cultivating this into a habit. Need tips to get started as a morning riser? Get some helpful tips here.
3. Create a Running Music Playlist
Image credit: 123RF
Not only can a running playlist help kill your boredom and keep you motivated during running, it can help to improve your striding. Coaching evidence suggests that with training, you can improve your running performance by developing the ability to maintain a faster stride rate. A faster stride rate allows you to take lighter and faster steps, minimising the impact on landing and thus reducing injury risks. You may start by creating your own playlist to match your steps with the tempo and increase the cadence over multiple training sessions.
4. Join a Running Club
Being part of a running group is a great way to meet and build camaraderie with like-minded enthusiasts and even experienced runners. You get to share running tips, race day experiences, and even encourage and motivate each other to do better. They are also the perfect people for you to share your running accomplishments with, because they are the ones who have experienced and understand the same hard work you have been through.
5. Have Fun!
There is much more to running than just running. Go participate in races or try trail running; challenge yourself and see what you can accomplish. You may also incorporate cross-training into your training routine to improve your cardio, strengthen your muscles, or help speed your recovery. These can add an exciting twist to your routine while benefiting your running. You may also get creative and create your very own GPS Running Art.
Image credit: Apartmenttherapy.com
Most importantly, give yourself a reason for running. It can be to lose weight, to stay healthy, or simply because you love the adrenaline you get from running a race. Start one step at a time and keep your running journey a meaningful and fun one to stay as a happy runner! JustRunLah!
Similar to Yoga, Pilates also challenges a person’s flexibility, balance, core fitness and strength; all of which are valuable to a runner. Below are some benefits to convince yourself to start trying out Pilates:
1. Run longer and faster
Pilates helps to develop a strong core by supporting and strengthening the muscles of the torso, hips shoulders and pelvis. These can eventually lead to a huge positive difference in posture, technique, balance and stability. A stabilised musculature and strong sciatic area is essential for running uphill and downhill efficiently. With the correct Pilates exercise, one can strengthen the underused muscles of legs and supporting hip muscles. This corrects muscle imbalances and therefore makes the legs stronger and able to handle more exertion. While enhancing concentration through focused breathing, Pilates exercises also expand the diaphragm, increasing oxygenation and stamina. (Source: Balanced Body)
Image credit: Intheloop.com.sg
2. Prevent Injuries
Running is a great way to keep in great cardiovascular shape but it may cause body asymmetries as certain body muscles become overused while some are underused. As a result, some people may experience common problems such as lower back pain, hip bursitis or even anterior knee problems.
Pilates exercises allow one to focus on proper movement with better kinesthetic awareness. With proper posture and efficient movement during running, runners can expect less chance of injury and also decrease fatigue because of less strain on the body.
Image credit: worldrunning.com
3. Aid in Recovery
According to experts, Pilates is effective in injury rehabilitation settings as it can provide athletes with a challenging workout without impact or excessive weight bearing.
Pilates can be an excellent training modality during active recovery, which is the period of muscle regeneration after a strenuous phase of competition or activity. It helps by gently working through movement patterns that allow the muscles and joint structures to achieve their ideal functional positions and sport-specific skills. In fact, Pilates has become a popular option for physical therapists to use as a form of rehabilitation. (Source: Advanced Healthcare Network)
While Pilates has many potential benefits for runners, it is necessary to note that not all Pilates movements promote the right movements for runners. It is important to practice the right Pilates exercises that allow one to integrate movement of the legs with movement of the core. All in all, Pilates focuses on achieving optimal posture during functional movements, and runners should definitely give Pilates a try!
Ask any runner to recommend you the best time of the day to run and most would say the early morning, especially when the sun has not fully risen. Between early hours of 6am to 7am in Singapore, runners have already been spotted warming up for their runs along many running routes, including the popular MacRitchie Reservoir, East Coast Park, Bishan-Ang Mo Kio Park, Southern Ridges and so on.
Waking up super early for once or twice is not a problem for many. However, to do so in a disciplined and regular manner such that it becomes a routine and way of life is challenging, especially to those who succumb to the temptation of hitting the snooze button and heading back to sleep or simply stop the alarm and procrastinate. Here are 5 tips for you on becoming a morning runner and start off your morning fresh and fab!
Image credit: Healthtap.com
1. Sleep early and well
Runners know that sleep is one of the major factors that will affect your run – A lack of sufficient, quality sleep will most likely result in a disappointing workout session due to physical and mental lethargy, low motivation and low efficiency of muscles. Despite having this knowledge, we still end up staying awake during wee hours either due to work, personal commitments or are simply distracted by random things around us that take up our precious sleeping time.
As such, you would not want to be the kind of runner who wakes up sleep deprived, feeling all groggy and dragging your feet to the running route and end up forcing a run, regretting not turning in earlier the previous night. It is not easy to switch to a morning riser for sure and runners should adjust their sleeping and waking up times gradually such that it is comfortable for your bodies to adapt to and hopefully maintain at the optimal 6-8 hours of sleep.
Image credit: Shemazing
2. Prep and pack the night before
Do you experience the morning rush and delay of choosing your workout outfit, running gadgets to bring and thinking of what you have left out? By the time you step out of the house, the cooling morning temperature is starting to get humid and hot, traffic and smog gets heavier and you end up with a not-so-satisfied run due to all these uncontrollable factors.
Many runners find it easier to sleep well, wake up and head out on time smoothly by laying out their running gears the night before they sleep. This gets rid of the pre-run anxiety of forgetting something and you can save precious time in the morning without fumbling over your wardrobe and fitness stash.
Image credit: Helpful.com
3. Good ol’ morning calls and staggered alarms
Training with running buddies? Make them into your morning call buddies as well and ensure that everyone is awake and leaves home on time. It might surprise you that your friend’s voice and phone’s ringtone serve as better alarms than your typical clocks!
If you are running alone and becoming a beginner morning runner, set multiple alarms for a start that has buffer time of perhaps 2-5 minutes in-between each alarm prior to your ideal waking up time. The buffer time allows you to wake up gradually while taking short rests in-between each alarm and finally get off bed at the last alarm. Even if you have missed the first, there are still a few more and a last alert to ensure that you are punctual for your intended early run.
Image credit: videohive.net
4. Visualize before sleep
Many morning runners share one thing in common – they visualize how their morning is going to be like, before they head to sleep. Having a general idea of what you will do at different times of the morning will allow you to organise your thoughts and gets you going as soon as you get up.
You can jot the sequence of events for the following morning on a note, in your reminder apps or just a mental memory. These simple actions go a long way and will definitely make your morning chores much more organised and efficient. Over time, if you are able to complete your morning rituals in shorter times, you can even allow yourself to wake up at later timings and get more sleep while still being able to head out on time!
Image credit: Fitnessrepublic.com
5. Self-motivation
If you are never a morning person, waking up in early hours in itself is already a hurdle to cross; defying your sleeping pattern plus including a workout session will only make it even harder for you to adapt. However, that being said, it is definitely possible to change your lifestyle habits by having some motivation and encouragement from your running buddies and most importantly, yourself.
The most your buddies can do for you is to give you multiple morning calls or even to personally head down to your home and drag you out of bed. Beyond that, the only way to help yourself and show appreciation for your buddies’ efforts is to simply turn up and go for the run. Nothing is more disappointing than to let your buddies see you give up and pull out of this bonding activity they treasure so much.
Therefore, be it placing 5 alarm clocks in your room, pasting motivational slogans around your bed, or even using food or treats as rewards for waking up early, only you can change your lifestyle habit for good.
In conclusion, waking up early to run is a choice, a commitment and a possibly a challenge. So the next time you hit the snooze button, think about the feeling of freedom, adrenaline and satisfying feeling after a run and Just Run Lah!
A week after my first ever fun run, The 5km Justice League Run, I have now set my next target, my next miles stone. I have signed up for the 10km at the Standard Chartered Singapore marathon.
The Justice League run was good fun, and I am very pleased with my time. My official time was 30mins 19seconds. My new P.B. Proof that hard work, and training pays off.
The run was quite congested. Cosplayers role playing everywhere, groups taking selfies, family’s enjoying the atmosphere – all good fun. But maybe without these distractions, I could of been faster. Or maybe cause these distraction I achieved a good time as they helped to pace myself and not over run and burn out too early. Either way, I am very happy with my run.
and now my target is 10km is 60mins, and I have approx 12 weeks to train.
The Run & Raisin’ is an annual charity run and carnival organised by TOUCH Young Arrows (TYA) since 2011 and they aim to raise $300,000 to benefit needy children and families under the care TYA. Also, they aim to increase public awareness of TYA’s work in the community, as well as promote family bonding and a healthy lifestyle.
I have always wanted to participate in a charity run because you get to help to contribute both money (entry fees, carnival coupons) and effort (running the race) at the same time!
Race day: Perfect weather, friendly runners and adorable volunteers
The 7am flag-off was done on-time and smoothly, and most importantly, there was no scorching sun or heat! The Guest Of Honour also joined in for the 10km competitive run and that was super sporting of him as well.
Awesome effort by these runners!
These runners attracted a lot of attention along the way with their adorable costumes and their effort to run in these bulky and uncomfortable attire in the name of charity deserves a thousand thumbs up! Their presence instantly brightened the entire atmosphere of the race.
Another interesting observation I made from this run is that the participants are generally much more friendlier than other races I’ve been to. I came across a few who held out their hands for a Hi-Five and shouts of “Jiayou”, “Come on!” from participants crossing paths with me. To have such encouraging and friendly runners in a competitive race is really rare and I highly recommend runners in races to do that more often!
Race route: Multiple running surface, helpful volunteers and needs more distance markers
The 10km race route starts from the Silver Gardens of Gardens By the Bay and leads up to the Marina Barrage, towards and under Benjamin Sheares Bridge and then a U-turn at the Tanjong Rhu Park connector. The route after the Sheares Bridge was unique as we had to run across a sandy path, and then after the U-turn, we had to cross the same path but ran on grass to give way to on-coming runners. The different running surface was a fresh addition to the typical pavement/tarmac road races in Singapore.
Cones were placed throughout the beautiful route but I experienced some problems of on-coming participants crossing over to our paths at the area after the Sheares bridge. There were many cyclists and park users this Saturday morning as well so we had to be alert and careful. Thankfully there were sufficient and well-trained volunteers, mainly youths, who were allocated at many points throughout the race route. Most of them cheered us on and some went the extra mile to place speakers and played music to motivate runners. Drink stations were well positioned and enthusiastic volunteers were standing in rows, holding out cups of water for all runners.
One suggestion I would give is to include more distance markers along the route because there were many turns throughout and it will provide additional motivational boost for runners too.
Support from my friend!
Fun at the carnival with friends!
The post-race carnival was fun-filled where participants and the public can enjoy games, food and nice music! And many runners went around taking photos with the picturesque backdrop of the Supertrees, flora and fauna of Gardens by the bay. Kids from TYA also put on a great performance and the audience were super supportive as well. I had a great time with my fellow running buddies and friends!
Reflections
Kids of TYA
One very important lesson I learnt today- always tie laces properly. I made the mistake of heading to the starting pen without checking on my shoe laces and ended up running with a dangling shoe lace for 1km and stopping at one point to tie them up. Trivial things like these can interfere with your run in ways you would never have predicted and it is always good to check and double check.
On a lighter note, I managed to achieve a new PB today thanks to the favorable weather, fun race route and the happy mood I had while running today! Overall, Run N Raisin’ 2015 was very well-organised and I believe everyone headed home with high spirits, having done something for charity and taking another step towards a healthy lifestyle. Congratulations to all finishers and winners of Run N Raisin’ 2015!
Out of the 6 World Marathon Majors, Tokyo Marathon is the only race to start as a massive race from its first race. Taking place on 28 February 2016 Sunday, the upcoming Tokyo Marathon 2016 will be its 10th anniversary running and has expanded its race scale to 36,500 for this special milestone.
Image credit: Tokyo Marathon
A Race That Promotes Unity
This year’s new logo reflects the race theme “The Day We Unite”, symbolising the image of the vast and rich range of stories that merge on the grand stage of the Tokyo Marathon, where runners, volunteers and spectators unite. Donations from the Tokyo Marathon Charity Program also go to respective charitable activities according to the concept of “Tsunagu,” building connection.
There will be two race distances to choose from: Full Marathon (Men, Women, Wheelchair Men, Wheelchair Women) and 10km (Men and Women for Junior & Youth, Visually Impaired, Intellectually Challenged, Organ Transplant Recipients and Wheelchair categories)
The Race Course
Image credit: Tokyo Marathon Foundation Facebook
Marathon runners will get to pass by a few places of interests around Tokyo with this route: Tokyo Metropolitan Government Building — Iidabashi — Imperial Palace — Hibiya — Shinagawa — Ginza — Nihonbashi — Asakusa Kaminari-mon — Tsukiji — Toyosu — Tokyo Big Sight.
The route for 10km race category focuses more on central Tokyo: Tokyo Metropolitan Government Building — Iidabashi — Imperial Palace — Hibiya Park.
Tokyo’s climate
The end of winter with average 7°C temperature makes it a slightly chilly temperature for runners. The weather is usually sunny and dry but with relatively short days. As it is still during winter season, the sunsets are early at around 5:30pm. Be prepared for temperatures as low as 2°C during night time!
3 Recommended running routes in Tokyo
Image credit: Travellingcam.wordpress.com
1. Meguro River
One of the most beautiful places in Tokyo, Meguro River runs not far from Yamanote Line stations Meguro, Gotanda and Osaki. The best time to visit this running route would be during March and April when the cherry blossoms are on full bloom.
The Akasaka Palace is a convenient running place for people staying near downtown Tokyo. The 3.3km running course goes around theAkasaka Palaceand includes a couple of challenging hills.
Image credit: scottshaw.org
3. Arakawa River
The Arakawa River is a great place to run and cycle. There is a running course that goes all along the river and has clear kilometer markers every 1km up to 35km mark. This is perfect for runners to evaluate the distance covered during each training session.
With its beautiful sceneries and clean city environments, Tokyo makes a great place for runners to visit while immersing in the city’s rich culture.
It is the time of the year when the seasonal smoke haze from Sumartra spreads to our island air due to changes in wind conditions. As of yesterday (3 September 2015), the National Environment Agency released a haze situation update stating that the air quality is in the Moderate range, of PSI readings ranging from 51-100. A good air quality PSI reading should fall between 0-50.
While it is still safe to head outdoors and resume your physical activities, there are just some information and tips you want to take note of to prevent the haze from ruining your perfect day out!
The Singapore skyline at 4.30pm on Sept 3, 2015 when the 3-hour PSI was 94. (Image credit: The Straits Times)
How it affects you
With a high moderate to low unhealthy air quality, the health effects vary from person to person, depending on their health status and length of exposure outdoors.
People with existing respiratory conditions, allergy to dust or smog particles, chronic lung or heart disease might experience some discomfort at the current state of air quality. The elderly, children and pregnant women should also avoid prolonged or strenuous outdoor physical activities and head for regular medical checkups.
Runners and outdoor activists should also be alert and wary of the haze conditions before deciding to head out for long periods of sports and physical activities. Some runners might experience common and mild symptoms of irritated eyes, skin and nose, dry and inflamed throat or even occasional breathing difficulties despite being a healthy person.
As such, let us arm ourselves with the following basic tips to run free and happy!
Image credit: 123RF
Tips for runners:
Check before you go
PSI Readings over the last 24 hours in Singapore can be accessed via NEA website, the haze microsite. Users can also follow NEA on the official NEA Facebook page and NEA Twitter (@NEAsg), or download the myENV app. The PSI for North, South, East and West of Singapore will be reflected, as well as the general trend of the haze condition throughout the day.
According to the readings the past few days, the PSI readings are most favourable in the mornings (6am) to midday and worsen as night time approaches (approximately 8pm onwards). With these useful information, you can plan where and when to run in Singapore with lesser haze and have an enjoyable run.
Stay hydrated inside out
During the haze season, you would notice that your skin, throat and eyes might show signs of irritation. Troubled and dry skin are caused by the pollutants in the air that can clog your pores and lead to itchiness, flaking and dryness. The haze also traps UV rays in the atmosphere, intensifying the effects of UV rays. As such, do remember to hydrate regularly by drinking sufficient amounts of water, apply skin moisturizers if required and include more succulent or water-rich foods in your diet such as apples and tofu.
For heaty symptoms or throat irritation, home remedies such as honey lemon, lozenges, anti-inflammatory foods like whole grains, nuts and fish can ease the discomfort.
Image credit: 123RF
Protect your eyes
If you have dry eyes, bring along some eye drops with you when heading out so that you can moisturize and wet your eyes on the go. Those who are wearing contact lenses, it is also recommended that you practice proper hygiene when cleaning the lenses and avoid contamination of wash solution.
In addition, you can consider the option of purchasing a pair of sports sunglasses to reduce the amount of exposure to dust and pollutants that might result in itchy and sore eyes. These glasses have polarized lenses which can provide UV ray protection for your eyes as well.
Indoor and cross-training
In times like these, our treadmills become our best friends because they seem to offer the next best alternative for runners where they can still continue with their trainings, minus the haze and unfortunately the fun as well.
Moreover, runners can head for cross-training activities that offer the same level of intensity as running such as spinning classes, yoga, zumba or even swimming. To find out where is the nearest and most ideal indoor sports facilities, gyms and fitness events, use our gym listing and fitness events calendar!
Let us combat the haze situation and continue running to our heart’s content!
What makes you sign up for a race? Is it for the exciting race concept and route or attractive runners’ entitlements? To achieve personal fitness goals or a new milestone in life? Or could it be running for a meaningful cause for others? No matter who, what or why, we were all born to run.
Running for others:
– For Social groups and community
Image credit: Commando Challenge
Many races in Singapore have team or group categories where participants can compete and represent their companies, schools and running community. This adds more excitement and variety to such races and encourage runners to put their teamwork to the test.
Some races require runners to run as a group together while some races compile and tabulate the total timing taken by the members to complete the race. An upcoming team challenge race to look forward to next month would be the Commando Challenge 2015!
– For Charities
Image credit: Singtel & Singapore Cancer Society Race Against Cancer
It may come as a surprise to you that not everyone in the race are running for themselves or people whom they are directly associated with. Some runners are actually charity athletes who race for non-profit organisations with the goal to increase awareness about their cause, raise funds to help to needy and inspire others to join their movement. Strangers whom you have never crossed path with in life could be the ones benefiting from your contribution and who knows, your effort might have changed their lives!
By signing up for race events such as Race Against Cancer 2015, race entry fees and other forms of donation will be used as funds for cancer treatment subsidies, welfare assistance, cancer rehabilitation, hospice care, free cancer screenings, research and public education initiatives. Read about the inspiring stories of runners who will be running for a cause against cancer this year here.
Running for self:
– For personal goals
Image credit: 123RF
When you decide to go for a race as an individual runner, it is mainly about proving to yourself of your capabilities, testing out the results of your training or even to strike an item off your bucketlist. Some runners race with the goal of attaining a new PB, a new record or simply to enjoy the adrenaline rush of running as their favourite hobby.
Have you made running goals at the start of the year? And if so, it is probably time to check on the progress of these resolutions and test it out on your upcoming race!
– For travel and exploration
Image credit: 123RF
Race travelling or travel-to-race is an increasingly popular trend globally where runners fly from one country to another to participate in unique marathons that offer a whole new travel and race experience never-before-seen in their home country. Read about why you should get moving and start to hop on a flight to your next global race here!
Every race and country has its unique features and culture. By running to travel, you get to interact and meet runners from all walks of life, background and abilities, as well as getting out of your own comfort zone.
Be it running for others or for self, there is simply no reason why we should ever stop running!
The 20th Standard Chartered Hong Kong Marathon 2016 will be taking place on 17 January 2016 (Sunday). The Hong Kong Marathon has been sponsored by Standard Chartered since its humble beginnings in 1997 and has attracted up to 73,000 participants for the recent 2015 edition.
Image credit: HK Marathon
Running in Hong Kong
While Hong Kong is known to have a humid climate similar to Singapore, it is much cloudier and drier in January, temperatures may also fall below 10°C in urban areas. The cooler and drier climate makes it the best time to run in Hong Kong. However, their urban areas are prone to steep slopes and this may pose a challenge to some.
Image credit: Standard Chartered HK Marathon
Be healthy and green by joining SCHKM 2016
The Standard Chartered Hong Kong Marathon has been promoting the importance of living a healthy lifestyle. Since 2011, it has given its full support to the Take a “Brake” Low Carbon Action campaign, calling on all participants and the public to avoid driving on Marathon Day. Everyone is encouraged to use Hong Kong’s renowned public transport system, run, walk, or ride your bike and contribute to a greener marathon. So do participate in this race to support the green movement!
Race, eat and shop in Hong Kong
Image credit: Sneakers-street.hk
Hong Kong is a haven for shopaholics and foodies.
While you are in Hong Kong for the Standard Chartered Marathon, we recommend you to head over to Fa Yuen Street and bask yourself in the massive congregation of sports shoes and sportswear shops. More commonly known as Sneakers Street for its literal meaning, the shops boast of relatively lower-priced deals and even latest designs and limited edition releases.
Image credit: nclurbandesign.org
With one of the highest per-capita concentrations of cafes and restaurants in the world, it is easy for anyone to find yummy food in Hong Kong. You may have an authentic traditional dimsum treat at Hong Kong’s famous tea houses or a simple local brunch at a cafe to reward yourself for having completed a run.
The Standard Chartered Hong Kong Marathon is celebrating its 20th anniversary this year. Will there be new highlights and special interesting features during this upcoming marathon? We are excited to find out too!
Book your this overseas race with JRL and Flight Centre Active Travel!
Whether you are counting down to the largest and highly-anticipated race of the year in Singapore, The Standard Chartered Marathon Singapore 2015, or another race worldwide, 3 months is neither too late nor too early to make some changes or try out new things in preparation for your marathon run.
A full marathon is 42.195 kilometres – a distance that requires more than just pure grit and determination. Proper care of your physicial body and well-being is crucial in ensuring that you get the best marathon experience ever. Here are 6 basic dos and don’ts to help you in your marathon preparation and ignite your excitement!
Image credit: Runnersfeed.com
Do: Something other than running; Cross training
Going for a run at the parks, roads and tracks daily might improve your stamina, speed and ensure consistency of your progress. However, if you are seeking alternative ways to add variety, challenges and strength-building into your training regimes, cross-training is the perfect solution for you!
Cross-training involves combining sport activities from various disciplines besides the one that you are training for. In your case, any other aerobic sport besides running can be a viable choice for your cross-training. Popular sports for runners include cycling, swimming, martial arts and yoga. They engage complementary muscle groups that you seldom use, while fulfilling the cardio aspect of running at the same time. As a result, these sports improve your fitness, aid recovery and help you workout while staying injury-free.
Don’t: Participate in high-risk activities
If you are a daredevil who loves taking part in dangerous, risky physical activities where injuries are easily sustained, 3 months might not be enough for you to recover from the accumulated cuts and bruises from those stunts! The last thing a runner would want to experience is a DNF (did not finish) or backing out of a marathon which he had trained so hard for, as a result of unfortunate circumstances.
Extreme sports such as mountain biking, surfing, windsurfing, kiteboarding, skiing, snowboarding, paintballing, parachuting and parkour should be minimized or avoided during the 3 months.
Image credit: Huffington Post
Do: Regularly check on your existing injuries or health condition
Runners come from all backgrounds and have different medical or injury history; some had underwent surgery due to sports injury, accidents or are under medication due to health conditions. While it is not advisable for these group of runners to participate in a full marathon distance, their courage and determination to strike back and surpass their physical disadvantage is commendable and deserves respect.
As such, in order to complete the marathon safely and successfully, runners with pre-existing health and medical conditions should consult their respective medical specialists on a regular or monthly basis, even if there are no signs of relapse or worsening of symptoms. This gives you a peace of mind and ensure that you are great to go for a marathon as a true blue tough warrior!
Don’t: Ignore and be hardcore
Yes you might have a super high pain tolerance and higher-than-average level of determination. However, bear in mind that some injuries once incurred, can result in chronic conditions that cannot be easily recovered from or treated. Being safe and wary of your condition is not entirely the same as being overly paranoid over a trivial muscle ache or discomfort. After all, ‘better be safe than sorry’ always works.
Image credit: worldrunning.com
Do: Get into a healthy diet
In order to run efficiently and get the best out of your training, pairing a well-balanced diet with your workouts can be a great marathon booster. A marathoner’s diet should consist of mainly carbohydrates and protein, keeping out sugary and greasy foods. Carbohydrates are your energy source and they comprise of foods like pasta, potatoes and fruits like bananas; Proteins aid in muscle building and recovery, which are found in dairy products such as tofu, milk as well as red meat like beef. With proper nutrition and eating habits prior to a marathon, you can avoid situations of ‘hitting the wall’ and run like a champ!
Don’t: Carbo-load, extreme or crash-dieting
With the above information in mind, some runners however bring their diets to an extreme. Carbo-loading way too early or late can be counter-productive and it might not work for everyone because we all have different metabolism rate.
On the other end of the spectrum, we have runners who do not eat enough to make up for the depletion of energy and muscles. As a result of training for long periods, some runners have much higher calorie output than input, leading to loss of muscle mass and energy reserves. Therefore, it is advisable that runners should moderate their diet by eating necessary nutrients in moderation at regular times and quantity in order to get the best out of their marathon preparation.
Image credit: 123RF
Do: Go easy on easy days, go hard on hard days
When set an easy day, makes sure it is an easy one and same rule applies when you decide to go all out on hard days. Mentally prepare yourself and set your goals before every run – what you want to do, what you hope to achieve and how to improve on this training. Be flexible and modify your training regime from time to time and enhance your abilities. Half-hearted runs are better than no runs at all, but we know we can do better than that!
Don’t: Over-train or ignore completely
We have to keep in mind that a marathon is approximately 42km and for those who have zero experience in running any distance more than a half marathon or less, it is highly recommended that you start to increase your mileage on a weekly basis in order to be able to complete the full distance without over-exhaustion.
As for seasoned marathoners, training regularly is definitely great for speed and endurance throughout the marathon. However, over-training in terms of mileage or duration can be counter-productive although you might experience results of getting faster and steadier in short-term. By the time you reach marathon date, symptoms from accumulated fatigue or wear and tear might affect your performance on race day and that is definitely not what you want after working so hard for the marathon.
Image credit: Gear Patrol
Do: Improve and upgrade your running gears
Three months prior to a marathon race is not too bad a timing to upgrade your running gears such as apparel, compression, gadgets and shoes. Try to find products that provide compatible and similar functions or effect as your worn out gears and get them seasoned during your trainings.
Don’t: Experiment on entirely new running gears
Three months might seem like a long time, however, adapting to new running gears would inevitably cause your body to change the way it moves in order to counter any discomfort. If you ever want to try an entirely new gear, seek advice from experienced athletes, coaches or merchandisers who can recommend you products that best fit both your needs and proficiency.
Image credit: 123RF
Do: Find ways to motivate yourself!
The journey to race day is definitely not an easy one- some days you get really good runs and some days you just feel that you made a wasted run with a bad timing. Marathoners have been there, done that. So what you can do in these few months is to really help yourself to get into the mood of celebrating the freedom to run!
From running with your running buddies, friends and family, to keeping a running diary or journal to reflect on your daily progress, these small actions can inject some runspiration in your training!
Don’t: Overly dependent on ‘distractions’
Indeed, training for a 42km race can be boring and ‘distractions’ such as running with music, fancy gadgets, apps and running buddies can help you get over the distance. However, covering the distance is not everything; quality of your run matters. If you constantly rely on running with ‘distractions’ instead of focusing on your techniques, possible running issues and coming up with solutions to improve, your performance might plateau and not progress.
Also, race day might not always have those ideal ‘distractions’ in place – your buddies might not be running side by side to pace you, your music device might malfunction and etc. As such, use these ‘distractions’ wisely and try running ‘naked’ and ‘natural’ for once to experience the true rush of adrenaline of running.
Singapore’s first ever golf course run, OCC 3Ten Run, will be held on 19th December 2015 (Saturday) from 6.00 pm until 11.00 pm at one of Singapore’s premier golf courses, Orchid Country Club (OCC). ‘3’ refers to the three 9-hole golf courses and ‘Ten’ refers to the entire route distance of 10 km.
Race venue – An award-winning golf course
OCC is located in the lush greenery in Yishun since 1993 which boasts three 9-hole golf courses which are named Aranda, Vanda and Dendro respectively. This premier country club also has a driving range, holiday chalets, an international class bowling centre, supermarket, restaurants and a multi-functional social & recreational clubhouse, among others.
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Race categories and entitlements
There are 2 main categories of competitive 10km that covers all the three golf courses and a 1 km family run for families & kids. Participants get to run on the buggy track and roughs that are overlooking the surrounding greenery and the waterways of Sungei Seletar Reservoir in the cool evening weather. Flood lights will be switched on for the night event to ensure clear visibility and safety of runners. Participants will also receive race packs worth more than S$100, including a race singlet and finisher medal!
Early Christmas celebration on race day
Besides running on the beautiful golf courses, there will be a Christmas-themed race village at OCC where runners and supporters will stand to enjoy an array of great promotion from the vendors. In addition attractive goodie bags including specially designed event run tees will also be given to runners.
As you participate and complete race after race, your collection of finisher t-shirts and medals just get more and more in terms of numbers and variety. Sometimes, we can’t help but reflect on each of their significance, recall the memories, sweat and blood that earned you the shirt you proudly wear for your workouts or daily life activities.
From your perspective, wearing a finisher tee is equivalent to expressing a statement, an identity or achievement. However, do you know what they actually signify in the eyes of others and race organisers? Let’s check it out…
Themed run, 5k, 10k, half marathon, themed run finisher tee
Image credit: Kohpapa
Image credit: Marina Run
What you think it says: I am a proper runner who can complete distances longer than the IPPT/ 2.4km Fitness test!
What it REALLY says: I haven’t done a full marathon and I will conquer it soon. Time to increase my mileage for my trainings! Perhaps 21km is not my limit yet.
Full marathon finisher tee
Image credit: Marathon Singapore
Image credit: Sundown Marathon
What you think it says: I am the true-blue marathoner who is capable of running 42km and can probably travel from Changi to Jurong by foot!
What it REALLY says: I can conquer the weather and distance in Singapore but I have yet to race in other parts of the world where the running surface, climate and culture might be vastly different… Time to book a race-travel package to run the world! Also, I am still unsure if 42 km is my limit yet.
World Marathon Majors finisher tee
Berlin Marathon Finisher Tee (Image credit: BMW Berlin Marathon)
NYC Marathon (Image credit: New York Road Runners)
What you think it says: I am an elite marathoner who has taken part in the Tokyo/Boston/New York City/London/Berlin/Chicago Marathon!
What it REALLY says: I am super awesome at 42km and rule the roads in major cities around the world. But I have not set foot on distances more than 42km as well as the routes in the wild and adventurous!
Ultramarathon Finisher Tee
Image credit: tanwj
What you think it says: I can run distances from 50km up to even 100km, as far as my legs and running shoes can bring me! Trail, roads and any terrains, I can conquer them all!
What it REALLY says: Running is my life but swimming and cycling as well? We’ll have to seek advice from tri-athlete buddies!
Duathlon, Triathlon Finisher Tee
What you think it says: I have strong calfs and thighs and capable of swimming, running and cycling without taking much breaks in between. My endurance, strength and determination is awesome.
What it REALLY says: I can do all three sports well but have not done it the Ironman way yet!
Ironman Triathlon Finisher Tee
What you think it says: 3.86km swim, 180.25km cycling and 42.2km run within 17 hours = Ironman = Me
What it REALLY says: You’re quite the man/woman and the REAL DEAL. Mad respect and wear it proud.
Early this morning 30 August 2015 at 8am, Super Heroes from all over Singapore gathered on Sentosa Island with only one purpose – to see who is the Fastest Hero of The Year in the first ever DC Justice League Run Singapore 2015.
DC fans chose among the 5 heroes to race as in this exciting and power-packed event, namely Superman, Batman, Wonder Woman, Green Lantern and Flash. Race slots for this Super Hero themed event were snapped up quickly and the race pack included a running singlet or t-shirt featuring their chosen characters, special gear (such as masks, cape and crown) and finisher’s medal with e-certificate upon completing the 5km race.
Super Hero Sunday
Excited participants reported in their respective Super Hero outfit at the race venue near Sentosa Beach Station and the race was flagged off in multiple waves, making sure that there were no bottlenecks along the racing route. Cosplayers were decked in custom-made suits and went around the starting pen to take photos with their fellow heroes. Breakfast cereal was also provided at the race carnival area to provide some pre-race boost for participants.
Race Highlights
The 5km route started off with a series of hills and slopes along the scenic Sentosa Island for the first few kilometres and became moderately flat towards the end. It was a fun and festive sight to see runners swooping the running routes in their capes and super hero masks – a scene rarely spotted in Singapore’s races.
Heroic finish and race carnival
1st hero to arrive from first wave!
Finisher’s Medal
Super Heroes each received a nicely designed Finisher’s Medal upon completing the race and proceeded to the carnival booths for some refreshments and rest. There were many booths selling DC Merchandises and although participants were tired from the hilly run, smiles and laughter as well as photo-taking along the beautiful Sentosa Beach were seen throughout the morning.
Overall, it was a well-organised and successful first-time race event in Singapore and we look forward to more themed races like this! Did you enjoy yourselves?
OnePeople.sg’s Orange Ribbon Celebrations aims to rally the community in one voice and make a stand against racism. The Orange Ribbon Run is their signature event where people of all races gather and have fun through running, thereby promoting the values of friendship, mutual understanding and racial and religious harmony.
Being Singaporeans, we have seen how important it is have a society where everyone respects and receives equal rights regardless of their race or religious beliefs.
Pre-race: Race Pack Collection
Runners’ entitlements
I reached the Velocity early and so there were not much of a queue and race pack collection was done smoothly. The staff were friendly and made sure that the tracking device on your bib is working by asking you to check against the TV screen for your name and bib number as the device was being scanned. The portable cutlery set has got to be the most interesting item yet!
The flag-off timing for 10km was at 4pm and I felt that it was an unfavorable time since the sun was still out on full blast and the recent haze situation made it worse. I was already dripping with sweat even before the race started and being a night run/early morning run person, I knew this race is going to be a tough one for me. Perhaps next year they could choose either a morning or late evening flag-off timing because there were multiple cases of heatstroke.
Race route
Image credit: Race Against Racism
The 10km race route mainly includes multiple scenic attractions of Marina Bay such as the Marina Bay Sands, Gardens By the Bay, Marina Barrage and Singapore Flyer. I started off my 1st km with a pretty decent pace of 4:10 despite tripping and almost falling as a runner with super long strides went diagonally across my path.
The 2km mark was when my pace started going downhill as we advanced upwards the Marina Barrage. It felt as if half of my energy had been drained in addition to constant dehydration from the heat. The path upwards was rather narrow as well but runners were rather considerate in sticking to one side.
As I proceeded with the following distances, effects of the heat just kicked in on and off; from occasional headaches to constant eye irritation from sweat dripping from my forehead, to muscle cramps. I had no choice but to stop twice and walk, hop for a few steps and tried my best to complete the race.
Distance markers were well-marked and the race route was moderately flat after the 2km mark. The last 1km towards the finishing line was slightly confusing because there were some small zig-zag stairs and the ending point was further than I thought.
Hydration
Hydration stations were visible and drinks in the form of pH alkaline water were served in paper cups but they were not chilled. Or perhaps they were but the heat just made it warm? Well, it would be nice if they had isotonic drinks that could provide some form of electrolyte source for the super dehydrated and drained participants.
Baggage collection delays
I am not sure who else experienced this but the baggage collection took longer than usual and the deposit area was quite chaotic and in a mess. Participants were getting impatient as they were tired and exhausted from the race and heat, while volunteers were at lost and frantic in trying to attend to everyone’s requests. Hopefully the volunteers can act more efficiently and organize the baggage in a way that is easier to search for in the next year’s race. In any case, I still appreciate the volunteers’ time and assistance put into this event.
Reflections
I seldom run in the sun as I am only able to train for runs after work or early in the morning. As such, this was a pretty challenging race and though I didn’t manage to do exceptionally well, I am still glad that I pushed myself to complete it anyway! Congratulations to all podium finishers and participants in this meaningful race. It was full of runners from all ethnicity, culture and nationalities!
Conclusion
The weather is an element that is not within the control of any race organiser and the only thing they can do is to either improve the welfare on race day to ease and prevent heatstroke or related physical effects of heat, or to completely change the race flag-off timing for future race events to minimize such cases.
Nonetheless, it was a heartening sight and experience to run alongside with people from all races and backgrounds and the post-race expo was quite fun as well, with cultural performances and activities. Hope everyone had a good time and well done for conquering yet another race in Singapore’s running calendar!
Java is the 13th largest island in the world and the 5th largest in Indonesia where the East-West spine of the island is lined with a chain of volcanic mountains. Located in the middle of Java island, Central Java province is an area rich in culture, history and traditions from the powerful Hindu and Buddhist past as well as recent Islamic influences.
A mixture of religious beliefs, ethnicity and culture, Central Java houses the Borobudur, the world’s largest Buddhist temple,one of the greatest Buddhist monuments decorated with 2,672 relief panels and 504 Buddha statues built in the 9th century. As a result of its colorful past, Central Java has become a culturally and religiously diverse and beautiful place, filled with modern amenities while retaining its traditional charm.
Mount Merbabu (Photo by: dashalive)
Mount Merapi (Photo by: Kanenori Miura)
Indonesia’s land is dominated by volcanoes due to the subduction zones between the Eurasian plate and the Indo-Australian plate. Mount Merapi is the most active volcano in Indonesia which is located on the border between Central Java and Yogyakarta and has erupted regularly since 1548. Another volcano, Mount Merbabu, which is adormant stratovolcano, can also be found in Central Java. As a result of the volcanic ash, Central Java is a highly fertile agricultural area in Indonesia and rice fields and other plantations are seen to be in full growth and bloom for most parts of the year.
Trail Running at a whole new level: 13k to 100k
Image credit: MesaStila Challenge Ultra
MesaStila Challenge & Ultrais a unique and extreme outdoor running event that aims to challenge the inner spirit and the physical condition in the heart of Java. After successfully hosting three race categories in 2014- Trail Runs of 13k, 21k and 60k, the MesaStila Challenge & Ultra 2015 has added two additional race categories: 42k and 100k. The race will be held on Saturday and Sunday, October 9 – 11, 2015, starting from 5am local time onwards.
Image credit: MesaStila Challenge Ultra
This year’s races will definitely be more challenging and offer more beautiful Javanese scenery. Trail runners get to escape onto unused train tracks, uncovered rail bridges, overgrown jungle trails, small village roads, rice paddies, cross and climb up to five mountains (Mount Merapi, Mount Merbabu, Mount Andong, Mount Telomoyo, Mount Gilipetung) in Central Java with a cumulative gain of up to 7758 m, finishing in the retreat of MesaStila.
Image credit: MesaStila Challenge Ultra
Image credit: MesaStila Challenge Ultra
Image credit: MesaStila Challenge Ultra
Experience authentic Javanese beauty at MesaStila
Image credit: Mesa Hotels and Resorts
Located within 22 hectares of Javanese nature and beauty and 900m above sea level, MesaStila is surrounded by cooling high-land air, 8 mountains, tropical gardens and lush vegetation, as well as 45 minutes from the world renowned Borobudur Temple.
Guests get to experience the authentic Javanese flavour – with traditional martial-arts; Java-coffee scrubs; Javanese food with a healthy twist; an immersion to the healthy-healing garden of Losari and the service of skilled local practitioners who offer traditional healing services: from Jamu to Javanese massage.
MesaStila coffee plantation, Java Indonesia (Photo by: Hommeles)
The property includes such relics as a Colonial-era railway station, the prior residence of a Javanese Prince and the original plantation owner’s house from 1828; all surrounded by coffee trees that have been grafted and grown from the original Robusta-Arabica plants nearly two hundred years ago.
MesaStila is conveniently located between Semarang Airport, Jogjakarta Airport and Solo Airport. By plane, takes 45 minutes from Jakarta to Semarang Airport, 60 minutes from Jakarta to Jogjakarta or Solo Airport and 60 minutes from Bali to Jogjakarta or Solo Airport. By car, it takes about one and a half hour by car from Semarang Airport and two hours by car from Jogjakarta Airport or Solo Airport to MesaStila.
The MesaStila Challenge & Ultra 2015 has been graced by nature and trail runners all over the world and it is now your turn to experience one of the best trail run in Indonesia with your running buddies!
The Penang island has been the heart of the trading relations between Europe/Middle East and Southeast/East Asia for hundreds of years, where historical remains of the East-West relations and the colonial heritage still seen around the fusion of architecture, culture, food and people in Penang.
One of Malaysia’s most diverse, cosmopolitan and exciting cities with the rich heritage of the East-West relations and colonial British still well-preserved in George Town, the largest city of the state of Penang. George Town is also a UNESCO World Cultural Heritage Site for its “unique architectural and cultural townscape without parallel anywhere in East and Southeast Asia”. Located just 1.5hours by flight away from Singapore, here are 5 reasons why you should make a trip down to ‘The Pearl of the Orient’.
1. Hike the Penang Hill
Image credit: timeout.com
The Penang Hill stands at 833m above sea level and is one of the oldest colonial hill station established by the British during their time in Malaysia. This area comprises of several hills including Strawberry Hill, Halliburton’s Hill, Flagstaff Hill, Government Hill , Tiger Hill and Western Hill (highest point). At the top of the Penang Hill, one gets to enjoy a stunning panoramic view of George Town and other architecture along the eastern coast of Penang.
Image credit: www.malaysiasite.nl
Visitors get to enjoy a cooling temperature at the top of the hill, at an average of 21◦C,which is a great heat relief from the sea levels below. There are many unique species of flora and fauna such as the carnivorous pitcher plants growing in the forests of Penang Hill. In addition, a fusion of Modern, Asian and British colonial architecture can be spotted on top of the hill, displaying its heritage and charm.
2. Hunt for street art in George Town
Image credit: Only Penang
A quick look around George Town, one would be amazed by the mixture of Colonial British styled homes and buildings along with magnificent villas built by the Chinese traders, as well as eye-catching and interesting street art that mimic the daily lives and emotions of the locals. These street art come in many forms including hand-painted murals by Lithuanian artist, Ernest Zacharevic, 52 welded iron wall caricatures under Marking George Town and 12 cat-related street artworks called 101 Lost Kittens.
Image credit: Only Penang
Image credit: Only Penang
Image credit: Only Penang
Image credit: Only Penang
3. Embark on a Food Trail
Image credit: gopenang.my
Visitors from all over the world flock to Penang to taste the wonderful local dishes including the famous Penang Char Kuey Teow and Penang Laksa, as well as oyster omelettes, spicy southern Indian curries and Ice Kachang. A true food heaven and culinary paradise, no trip to Penang is complete without stepping into the local eateries to get the taste of Penang which cannot be replicated anywhere else in the world.
Gurney Drive and New World Park food court are 2 highly recommended and popular places for local hawker delights such as the authentic Penang laksa as well as fine dining choices.
4. Time travel back into the past
Being a hub for trading and point of interaction between the East and the West, Penang is known for its rich heritage and the many stunning architecture including the famous Cheong Fatt Tze Mansion, Fort Cornwallis, Kek Lok Si Temple, which are gems of the past, each with their own story to tell about the culture, religion and way of life back then. Here are some attractions not to be missed in Penang:
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5. Run the Asics Penang Bridge International Marathon 2015
Image credit: thestar.com.my
The prestigious Penang Bridge International Marathon (PBIM) is a sports event catered to serious runners as well as amateur ones from both local and international grounds. Uniting thousands of marathon enthusiasts annually, this race is well known for its captivating sight of the sunrise as it reveals the panoramic view of the “Pearl of the Orient”. The Penang Bridge is 13.4 km long and is the second-longest bridge in Malaysia and the fifth-longest in Southeast Asia by total length, with a length over water of 8.4 km.
Image credit: visitpenang.gov.my
Running across this spectacular bridge will be an unforgettable experience as you witness breathtaking sunset and views from your race. JustRunLah is proud to offer 2 types of Race Travel Packages of 2D1N and 3D2N, where you can get the full experience of travelling in Penang as both a traveler and runner!
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