Before you started running, you probably thought it was one of the cheapest sports. Now you realize how the costs add up, with the average runner spending $300 a year on running shoes. Sneakers, which regularly need replacing, can cost over $150 a pair; specialist clothing can cost up to $200; and fitness trackers can be in the region of $300-$500. Sure, you could throw on some old shoes and forget the tech, but you won’t be able to track your mileage, times and progress. Don’t be disheartened though. It is possible to use some of the best running equipment, without breaking the bank.
Wait For the Sales
When it comes to maintaining healthy personal finances, you need to be able to track your spending and take advantage of special offers. Some items, such as sneakers and clothing, can be hard to find second hand. You need the highest quality items, which haven’t been worn down by previous use. Midsole cushioning and arch support ensure good posture, preventing injury through straining.
If you need high quality clothing and accessories, but don’t have the finances to purchase it, then wait for the sales. It can be tempting to buy an item as soon as you spot it, but when new products enter the store, they are overpriced. Wait a few weeks for stocks to die down and watch the prices get slashed as stores try to shift their last products. You can also wait for holiday sales such as Black Friday or search online for discount codes. The same sneaker at 50% off is still just as good as when it was full price.
Buy Tech Second Hand
One area where it is possible to search the second hand market is in tech. Fitness tracking devices are often bought as gifts for people who never use them or people looking to workout, but find they don’t have the time. For this reason, the internet is flooded with lightly used or unused fitness tech at reduced prices.
Make sure the item you’re buying is listed as fully functional and you shouldn’t have a problem. The price of technology depreciates rapidly, so don’t be afraid of buying a version which is a couple of years old. It will still work well, but be much better value than the brand new alternative.
Use Your Smartphone
If the specialized technology is still out of your budget, then there is another option. Fitness apps for your smartphone do pretty much the same thing. The app developers make money from advertising and in app purchasing, meaning that you can often use their service for free. It might not be as detailed as specially made trackers, but you can still track your times and distances, so you have the opportunity to set new personal bests.
As with any hobby, running requires specialist equipment which can be expensive. However, there are steps you can take to limit the damage to your bank account. Resist the urge to buy products immediately, waiting for sales offering large savings. Buy technology second hand or use your smartphone as a cheap alternative to continue to improve as a runner.
Your back pain can be caused by other factors. But did you know that it can be due to the selection of a wrong footwear? If has been determined that the pain in you back is caused by a flimsy running shoes, you need to make a move now. Know how to choose running shoes for lower back pain in this guide!
Your back and feet are distant to one another. However, they are somehow interrelated, especially in the aspect of running and walking. For instance, people who experience lower back pain might be the ones that are not wearing the appropriate footwear.
How to choose running shoes for lower back pain? It is quite a peculiar question, but it is certainly a justified one. Accordingly, back pain is among the prevalent reasons why runners and ordinary folks go to their attending physicians and doctor. Of course, there are a plethora of possible causes for this condition. But if the diagnosis is right, your back pain could be caused by your shoes.
Back Pain Caused by the Wrong Footwear
Just like I said, back pain is a typical condition that a person can feel in his/ her lifetime. One way or another, he/ she will experience it. But if you ask a lot of people, there’s a good chance that none of them will say that a back pain can be due to a strain or injury in your feet.
In the preface, back pain can be a result of a person wearing extremely high heels. After all, this kind of footwear puts a lot of strain in the legs and going to the back. The act of balancing and supporting the high heels put your posterior part to a great stress. Over time, this would cause mild to severe pain in your back.
However, it is not only high heel shoes that can cause back pain. Even casual and running shoes can become potential perpetrators for this condition. When you choose shoes for the style and design alone, you are compromising yourself. If you don’t mind factors like support and comfort, things would be bad for your feet and back.
Aside from getting feet-related injuries and wounds, wearing the wrong running shoes can also affect other parts of your body. For instance, they can strain your thighs and calves, too. It can cause muscle sores on those areas, which would automatically affect your performance and put you into the bench.
Image credit: Intheloop.com.sg
All of the parts of your body is interconnected, one way or another. Of course, it is pretty easy to deduce that your back is directly connected to your legs and feet. If the feet are taking a lot of load and pressure, the stress would immediately escalate up to the back. The pain that you can experience will range from mild to severe.
Furthermore, take into account that age comes as a huge factor here. Old people are more susceptible to back pains caused by feet injury than those that are still young. So if you are already in the middle age, you might want to be careful on the shoes that you are wearing, especially if it is a pair of running shoes.
How to Choose Running Shoes for Lower Back Pain
Well, this part is on the borderline of intrigue and facts. You see, there is an ongoing misconception that the best running shoes that can solve your lower back pain problems are those that have chunky construction. Furthermore, a significant number of people even suggest that these shoes should only be available on the orthopedic part of the market.
These conceptions may appear factual at first, but they only hold half of the truth. For a runner, a shoe has to be ergonomic and functional. The shoes that you are going to wear may not even be among the recommendations of your doctor. As long as the footwear can accommodate your feet with support, comfort, and stability, it is already a good choice. And the best of all, it can prevent you from experiencing harsh injuries.
If you worry too much about back pain, here are some of the specific factors that you should look out for a running shoe.
Arch
Just like other specialty shoes, the arch of shoes remains a vital factor in its performance. Specifically, the shoe should be able to blend with the original shape of the arch of your feet. Always take into account that every people have different arch shapes. Therefore, a particular shoe may be useful for some people but not for you. It should serve as a go signal for you to look for a pair of shoes that can fit your arches well.
Fit
Another consideration that you have to take is the fit of the shoes. If you are trying to avoid back pain and other potential related injuries, the shoes that you wear must be compatible with the size of your feet. Specifically, you have to decide if a particular footwear is too big or too small for you. This decision alone can determine the functionality and comfort that you can feel on the shoes.
Image credit: Gear Patrol
However, some runners are still prone to choosing shoes that do not fit their feet. One reason for this is their persistence in getting a pair of shoes just because of its design. Some would dare to wear wrongly sized shoes because it has been given to them. Others would just settle for the inappropriate one because it is cheap. Regardless of the purpose, wearing a shoe that doesn’t fit your feet can cause strain in your body, especially on your back.
If you are not comfortable enough in using the shoe, negative implications can take place. You cannot practice the proper gait if the footwear is distracting you with its stiffness or looseness.
APMA Seal of Acceptance
The American Podiatric Medical Association (APMA) Seal of Acceptance is good proof that a shoe can foster support and stability to your feet. Any footwear that has this seal is capable of protecting your feet and body from injuries caused by running or doing rigid exercises.
This particular approval can also be given to socks, insoles, and other shoe materials that can improve the health of your feet. If the footwear that you see has this seal, then it is certainly worth buying. Somewhere along the line, the shoes would provide optimal protection and care to your feet.
However, always remember that not all footwear is submitted to the APMA. After all, it is not mandatory for manufacturers to submit their creations to APMA, as they are not a federal-operated testing agency. Because of this, you should never skip all the potential options that you see, even if the seal is not around.
Rigidness
When choosing a running shoe for back pain, a person must consider the stiffness of the footwear. Some shoes are made to rigid to protect your feet from potential physical dangers such as getting stabbed by stray branches or bitten by snakes. However, you don’t need this feature when it comes to running shoes. After all, you need the latter to have a balanced flexibility to enable mobility and breathability. If you insist on wearing a stiff shoe, then your feet and back will experience nasty stings and aches.
Conclusion
These are some of the factors that would help you decide which shoe to choose to prevent injuries while you are running. You have to take them into account if you want to protect your feet and other parts of your body from muscle aches and straining. If you are runner, you are really required to know how to choose a pair of shoes that can prevent hazards like back pain.
Guest Author:Bella Williams – She is passionate about running. She would like to share her knowledge and experience at her personal blog www.savitarsfoot.com
Did you learn from this guide? If you have questions and other suggestions, feel free to ask me in the comment section below.
URDANETA CITY – Veteran runner Christabel Martes showed that she still has the speed and power by taking home the crown in the 42nd National MILO Marathon Urdaneta City qualifying race Sunday morning at the Urdaneta Sports and Cultural Center. This marks the first of 10 races that will find participants for the National Finals set for December 9 in Laoag City.
The four-time MILO Marathon Queen Martes finished the basically flat 21-kilometer course in 1:31:25, much slower than her winning time of 1:23:45 in the same event last year. “I am coming from an injury so I planned to join 10 kilometers only but I was advised by the organizers that I could be disqualified from competing in succeeding legs if I win or finish high so I decided to enter and defend my title even if I lacked training,” explained Martes.
She also admitted that she started quite slow and only made her move to overtake the early leaders by the one-kilometer mark as the pack entered MacArthur Highway and she never looked back from there. Coming in a far second was Rowena Valdez of Sante Barley (1:40:19) followed by Jocelyn Elijeran (1:46:53).
Meanwhile, a new name emerged in the Men’s Division in the person of Kurt Jomar Lamparas, a member of the Arellano University Athletics varsity in a time of 1:14:26. This is the first time the Dagupan City native participated in the 21-kilometer distance and he managed to upset the likes of last year’s Laoag champion Cesar Castaneto by a mere five seconds (1:14:31) and multi-titled national Duathlon team member Robeno Javier (1:16:48) who is from Urdaneta.
“At first, Coach Paul Coloma did not allow me to join because I am only 19 years old but he eventually agreed to do so,” said Lamparas, who is on his third year of Sports Management. “I would run alone from the school to Luneta via Malacanang as my training but I will have to change that for the National Finals and I will ask my coach for tips.”
Other winners for the day included Jelsie Sabado (40-:43) of the national Triathlon team and Rey Mark Quezada (34:52) in the 10 kilometers and Ira Mae Gali (20:38) and James Darrell Orduna (16:47) in the five kilometers. Jena Valdez (13:55) and Glenn Cunanan (12:24) were victorious in the special three-kilometer race for children aged 12 and under.
Ran also and took home this MILO medal and hoodie for finishing under 2:30.
The next MILO qualifier will be the highly-anticipated Metro Manila qualifier at the SM Mall of Asia on July 29. After that, the remaining races in Luzon will be hosted by the cities of Tarlac (August 26), Batangas (September 16) and Lucena (September 30).
Woohooo! Finally Hello Kitty Run is back again this year! ? Don’t know how come last year don’t have Hello Kitty Run but this is my second Hello Kitty run ? Had participated in the first Hello Kitty run in Singapore back in 2014 which was held in Sentosa. I could still remember it rained so heavily that day and my friends and I were all drenched, at the same time fearing that the run was cancelled halfway but we didn’t know as it only started raining after flagged off.
I didn’t even watched any episode of the Hello Kitty cartoon at all but the meow meow is just so cute! ? In love with it since I was a kid and still remembered those crazy days in 2000, when I was still in primary school my friends and I queued overnight outside of McDonald’s just for the meow meow plush toys ? Many people just went so crazy for the meow meows and I remembered there were very ridiculous news on the newspapers that period in regards to those Hello Kitty plush toys which I think pretty much is like collecting dust in everyone else’s storeroom ?
Collected the race pack on the second day of REPC with not much of a wait and there’s a adoption drive for the cute kitties by the Cat Welfare Society at one corner which attracted quite a huge crowd. Super sad as my race pack don’t have any Free Liho’s fruit tea voucher which some runners did find it in their race pack ?
On the event day I was awakened by the sound of rain or was it thunder that woke me? ? It was raining super heavily and I thought this time hoseh liao, gonna walk in rain already like the one I participated a few years back ? Luckily by the time I got ready, the heavy rain became light drizzle ?
I meet my friend, Yi Jing directly at the event site at The Pomontory at 7.30am because I thought that the flag off was at 8am but it’s actually at 8.30am. I thought that the flag off time was quite late, usually it would be super hot and sunny by then but luckily it was rainy weather on that day. By 8am the place was already people mountain people sea and waiting to start the run.
There were no baggage deposit available so I didn’t bring much stuff along with me. Since I ran long distance the day before and my friend doesn’t really run so I guess it would be a walk for us, so I put on some make up and at the same time hoping it won’t melt or rain big big again if not I’ll become 花猫 ?
Almost didn’t want to wear the event tee but my friend convinced me that fun run should wear event tee to be in the fun. I’m glad I did if not I would be the odd few who didn’t. I was actually hoping that we could get something cute like this instead of a normal event tee: (Credit source: Hello Kitty Run Singapore Facebook page)
Once the start pen opens, I machiam no need to walk at all as I was pushed into the start pen ? The volunteers were giving out ponchos which was pretty good! Good planning by the organisers ? But it was just super light drizzle so we didn’t put on the poncho. And we felt lucky that we didn’t put on the poncho as we were already super hot with no air because of the human wall from all direction ?
Saw a few cosplayers and many participants wore Hello Kitty’s accessories. Like the glasses and hairband I brought for my friend and me were from McDonald’s Happy Meal a few weeks back ? There’s only the 5km category and we were flagged off in waves which was about 5 minutes apart. Most of the people walked and only a few ran. I felt that it would be great if there’s another competitive category such as the timed 5km run ?
There’s 2 hydration points along the way offering different Pokka flavours drinks and water. Though I don’t feel thirsty at all but the portion of Pokka drink is really “stingy”. The cup is just like 5cm tall ? Pokka isn’t really stingy lah, a 500ml bottle was given during REPC and another bottle given at the finisher entitlement collection point. It’s my first time trying the strawberry flavour tea and it’s super nice! ?
The medal this year is so cute! But I preferred the one I gotten in 2014 as it’s coloured and like the only practical medal I’ve gotten so far as it can be used as a landyard
(Left medal gotten in 2014, Right medal gotten at this run)
Running is easily one of the most accessible and rewarding hobbies out there and taking it up gives your body all sorts of support, from lower body strength and cardiac endurance to some surprising mental health benefits. But there are a few hurdles (pun intended) faced by aspiring runners who strive to shave seconds off their mile or push themselves to new bests. If you’re stuck in a runner’s rut, here’s how to get over barriers and transform your running performance from amateur to Olympian.
1. Don’t Forget to Stretch—One of the easiest things you can do as a runner is to arm your body with the tools it needs to stave off injury. One twist of the ankle or overuse of the knee and you could be out for months, forced to start back at square one. Runners need to stretch before hitting the track or trail to warm up muscles and prepare them for a hard-hitting workout—tight, unstretched muscles are much more susceptible to tears and sprains—but they should also stretch to lengthen the muscles to achieve a longer stride.
2. Focus on the Upper Body—Running requires the strength and stamina of the calves, quads, hamstrings and hip flexors, but running well requires the strength of the entire body. Your core muscles—especially the abs and obliques—are vital to a good running stance, helping to provide you with essential strength and stability when you’re hitting your toughest miles. Spend as much time strengthening your core, back and arms as you do your legs if your goal is to push yourself further. Remember: Running isn’t just about cardio…you also have to spend some of your time with the free weights if you want to condition your body to its best state.
3. Get Your Rest—No surprise here, but adequate sleep is one of the most-cited secret weapons among successful athletes. A great way to make every single second of your day (and night) count towards your ultimate running goal is to use your resting and bedtime hours to support the legs and circulatory system, two components that serious runners must nurture. Propping up your legs with an elevated leg rest gets the body’s blood flowing and helps relieve some pressure, which can provide a better night’s rest and will help soothe sore, achy and tired feet and legs.
4. Learn Breathing Exercises—It’s not yoga, but running also requires focused, measured breath. Getting your breathing down pat can help you improve your rhythm and keep your center on longer jogs, even when you’d usually be grasping for air. How? The experts say that deep and rhythmic breathing conditions respiratory muscles, which equates to more endurance and less fatigue. Interestingly, studies show that the harder these muscles have to work, the more the leg muscles have to compensate, leading to overuse and fast fatigue. Just breathe!
5. Befriend the Foam Roller—Like stretching, foam rolling elongates, loosens and warms the muscles, providing a more targeted release of tight “knots” and pressure points. This technique, called self-myofascial release, uses a gentle, rolling massage to break up the fascia—the fibrous tissue surrounding the muscles—that becomes stuck together, causing knots. Regular foam rolling also improves circulation and flexibility, which can in turn help you enhance your body’s range of motion and ease of movement as well as lower your risk of injury while you’re in motion. You can use special sports medicine rollers, tennis balls or even water bottles to release the fascia.
6. Let Your Gear Guide You—We can’t overstate this enough: There is simply no parallel to a good pair of running shoes. Choosing a pair with the proper arch support, cushion and shape for your particular pronation pattern should be the first step to success for any serious runner. Good running shoes support your natural stride, helping to push you further and faster, while ill-fitting ones can cause all kinds of pain in the feet, legs and back. How do you find a pair that’s a perfect fit? Your best bet is to go to a local running shoe store and have your feet professionally fitted.
7. Work on Mental Endurance—For many of us, it’s not the wrong shoes, socks or stretches that inhibit us from meeting our fitness goals. It’s sometimes things that are a bit less obvious, like the wrong playlist, the wrong attitude or the wrong mental state entirely. The best runners are the ones who are mentally tough and resilient—even when they want to give up, they somehow push themselves further and break their own records—and the ones who can find deep enjoyment in the physical strain and discomfort of running. Enhance your jogs with energy-boosting music, mental imagery, personal mantras and motivational materials to ensure that your mind can handle anything the track throws at you.
At the end of the day, kicking your running game up a few notches really comes down to making small, realistic changes that you can integrate into your routine slowly. It’s about upping your game in other areas first, like stretching, breathing and building muscles. But by far the most important thing required for next-level athletic prowess is the motivation to keep moving. As long as you find enjoyment in your exercise, and feel that it benefits you in some way, you’re doing it right!
Trail running is something that I have been looking forward to. So I signed up for this 23KM at Force of Nature Ultra whose main sponsor is The North Face. It was organised by the same organiser as The Green Race last year. The main attraction of this event is the ultra distance race of 64KM, meant for the seasoned trail runners and the pain-seeking ultra runners. The 12KM is a less challenging distance for runners who just want to have a simple and fun run in the trail. What I love about this trail race is that it starting off at Dairy Farm Nature Park and ending at MacRitchie Reservoir. It was an interesting route and one of the reasons I wanted to be part of it. Runners need to bring their own hydration systems as the race would not be providing disposable cups. This is to prevent littering in the forest.
Race Pack Collection
REPC was held outside The North Face Outdoor Training Station at Marina Square from 30th June – 1st July 2018. When I was there on the first day at around 2pm, there was no queue and no crowds. I was able to collect my race pack in less than 5 minutes. Race pack consists of one event tee-shirt, one GU energy gel, one box of BenBanter Low Carb Rosemary Seeded Crackers, bag tag and a few other promotional leaflets. The race bib has country flag and participant’s name printed on it.
23KM Trail Race
As I am still recovering from the harrowing foot injury, I was not sure if I could safely complete the race and not aggravate the injury. After some consideration, looking at the generous 6-hour cut off time, I decided to go ahead with the race despite the lack of training. Running on dirt paths is supposedly better compared to running on asphalt or pavement which are hard surfaces and punishing on my injured plantar fascia.
When I arrived at Dairy Farm, the road side was very dark but upon walking into the slip road, there were lights and music. I deposited my bag at the white lorry stationed there, which would be transporting all the bags to MacRitchie Reservoir after all the runners had been flagged off. I spotted many international runners came from countries around the world.
Flag off time for 23KM was at around 7:10 AM and 64KM was flagged off at around 7:00 AM. The announcement was made using a megaphone which was muffled and many participants could not really hear what was being said. Thus, some people missed the flag off and were late to start their run.
23KM route image by: Force Of Nature Ultra
The race brought us from MOE Adventure Centre to Chestnut Nature Park through Zhenghua, turned back towards the technical trail deep in the Central Water Catchment, onwards into the cross-country trails in MacRitchie Reservoir Nature Park. The entire route involved all sorts of surfaces and terrains: dirts, rocks, sands, tree roots and mud. Up and down slopes were testing for the leg muscles. Some fast runners were running at breakneck pace and shouting loudly to ask other runners to keep to their left, probably chasing for a podium finish. Some runners were jogging leisurely and chit-chatting. I had to be mindful not to aggravate my injury and slowed down to a walk especially at the rocky and uneven terrains which were painful.
I took an apple from the second water station and it was juicy and delicious. There were bananas and cookies as well. 1.5l bottles of water were seen on the table ready to be refilled into runners’ own hydration bag. I did not see any isotonic drinks.
The directional markers were clear along the route, except for some forks where the markers were missing. I heard many runners were confused and marshals were not around. They had to ask strangers if anyone see any participants who were wearing the event tee running towards the direction either left or right. For me, I did not face any issues as marshals were still around to direct the way.
I took an energy gel at around 11KM, but was soon feeling hungry again. I took a small Oreo cookie at one of the water stations and carried on. I didn’t need to refill my hydration bag as I still had more than enough water. I was happy when I arrived at Sime Track as I knew I was finally in the Macritchie trail which is a familiar route.
Upon exiting the MacRitchie trail towards the mushroom cafe, the finish arch could be seen but it was not the end yet. I glanced at my watch and the distance clocked was 20KM. I was aware that I needed another 3KM to complete the race. So I followed the signs and went upslope on the left. That dreaded segment felt like never ending and my feet were already screaming for me to stop. I struggled through it and felt relief when I saw the arrow pointing me into the trail on the right which apparently was the last stretch and would bring me to the finishing line. I crossed the line at 4 hour 25 minutes according to my Garmin, well within the cut off time and I was elated. After collecting my medal, I went to pick up another apple, custard cream cake and water. I saw my bag at the rack and went ahead to collect it.
It was a nice Saturday morning well spent. The race was well organised but with some hiccups. I’d really prefer to have isotonic drinks at the hydration station rather than just water. The crew should make announcement using a good PA system to deliver messages rather than an unspeakable megaphone which failed. Oh, and I’d also prefer the medal to have distance engraved on it. Other than these, it was an enjoyable event for many trail lovers.
Nature is a force, I conquered it. Thank you Force of Nature Ultra.
Boston Marathon participants who ran on behalf of more than 260 non-profit organizations raised $36.6 million for charity in the 122nd year of the historic race. The fundraising total represents a 7 percent increase, or $2.4 million, over 2017’s results.
Total funds include $19.2 million raised through the Boston Athletic Association’s Official Charity Program, $13.1 million raised through John Hancock’s Non-Profit Program, and $4.3 million from other qualified and invitational runners.
Most of the fundraising runners gained entry through the B.A.A. and John Hancock programs, which provide non-profits with guaranteed entries (“bibs”) that enable runners to fundraise for their organizations.
“Every year it’s gratifying to see the positive impact that the Boston Marathon shares with its surrounding communities,” said B.A.A. CEO Tom Grilk. “Many benevolent organizations are helped by these fundraising efforts, and we’re proud to be associated with their good work. And we’re very thankful to our friends at John Hancock, with whom we proudly reflect on another great year of fundraising.”
“For the tenth consecutive year, we set a new fundraising record in the John Hancock program, and we celebrate our non-profit runners for their commitment and generosity,” said Marianne Harrison, President and Chief Executive Officer of John Hancock. “We are proud to continue to leverage our 33- year principal sponsorship of the Boston Marathon to build healthier communities alongside our community partners.”
John Hancock again partnered with CrowdRise to offer a centralized online platform to capture Boston Marathon fundraising. The site (www.crowdrise.com/2018bostonmarathon) showcases all the 2018 partner non-profit organizations and features the personal stories of the runners who supported them.
Over the past 33 years, the official B.A.A. Charity Program and John Hancock’s Non-Profit Program have combined to raise more than $333 million for community-based organizations. More information on the programs can be found on http://www.baa.org/utilities/charities and https://www.johnhancock.com/citizenship/boston-marathon.html.
I had always wanted to do a trail race, especially one that was organised by The North Face (TNF). So when I knew TNF was organising the Force of Nature Ultra race, I made up my mind to sign up without hesitation! I am a road runner, so to take the plunge into trail do take some commitment and discipline.
This is also why signing up for a race (well, any race) has its benefits, in that it gives you a reason to train and ultimately stay healthy along the process!
My Preparation
My preparation consists of: ensure having the appropriate gears and of course, training.
Race participants were entitled to purchase TNF products at discounts. I took this privilege to purchase my first trail running shoes, a North Face Ultra Vertical at a 50% discount off the retail price! Having the right shoes are probably the most important factor for running in the uneven terrains. Safety is the first consideration. In addition, I also bought a water bottle carrier so that I can drink to stay hydrated in the trails. I know that drinking (or toilet facilities) are rare in the forests!
When it comes to training, I must admit it did take some effort to travel to Macritchie and Bukit Timah to be familiar with the trails. In fact, I actually tested out the race route so that I would be familiar with the route and not depending too much on the directional signs during the actual race. Nevermind there were a couple of wrong turns – just enjoy the process! Also, I have been doing circuit trainings and so in a way, I believe these workouts do provide me some stamina to ‘survive’ the trails.
Race Details
There were 3 categories: 12 km, 23 km and 64 km. What I like about this race is that the route consists of 2 popular trail areas: Dairy Farm (Start Point) and Macritchie (End Point).
As this was my first trail race, I participated in the 12 km category which according to TNF, was suitable for those starting out in trails. I targeted to complete the race within 2 hrs, though the cut-off time was a generous 4 hrs.
Race pack collection was during one weekend before the race, at a make-shift booth outside TNF outlet at Marina Square. The queue was short and collection was relatively smooth.
Race Day
On race day 7th July, I woke up early to take the first train at 5.50 am from Bedok North to Hillview. I reached MOE Adventure Centre at 6.45 am. Many runners had already arrived and waiting along the pathway leading to the start pen. Those who wished to deposit their bags dropped them off directly into a truck, where they would be transported to the Finish Point at Macritchie.
The 12 km runners were first flagged off at approx 7.05 am, followed by the 23 km and lastly 64 km runners within 10 mins interval. I ran with the 23 km wave as I had missed the 10 km flag off in part due to the soft announcement by the organizer. But this was not a concern as I was taking this as a leisure run.
The start of trail brought the 12 km runners to the Belukar Track, whereas the 23 km runners turned left towards Zhenhua Nature Park. We continued along the MTB trail, sharing the space with bikers and kept to the side where necessary. It was a cool morning run and a nice scenary greeted us when we reached into the open for the pipeline trail. I liked a slow run up the hilly slope, taking in the lush surrounding forest as well as the big, iconic pipes.
We reached Murnane Reservoir and turned left into Rifle Range Road. Rifle Range Road is popular with runners who love to traverse between Bukit Timah and Macritchie. It is also a place where cyclists (especially roadies) love to cycle up and down the gradual slopes to train their stamina.
We ran past several SAF camps till we reached the end of the road, just outside Advanced Materials Engineering (AME). There was a hydration point here, just at the ‘entrance’ to Macritchie Reservoir. Volunteers distibuted some light snacks (chocolate biscuits) and helped the runners to replenish their water.
Macritchie was abuzz with runners and hikers in the saturday morning. There were students from different schools (e.g. ACS, Raffles) doing their training and we got to practise trail etiquette at times where the pathway became too narrow.
It took me around 1 hr 57 mins to complete the race and crossed the Finish Point at the Park central. A volunteer hung the finisher medal over me, a nice gesture which made me feel the effort to race the trail was worth it!
Runners were given some light refreshments, including bananas and apples. There was also complimentary massage, which I tried since there wasn’t many people in the queue. I lingered a while more at Macritchie before leaving at 10.20 am to take the Marymount MRT home.
Comments
1) The finisher medal is the same for all the 3 different race categories. I would prefer some differentiation, that the medal reflects the distance I ran.
2) It appears there weren’t any first aid providers along the race route. I think first aiders are more critical in a trail compared to a road race, as runners can be more prone to injuries due to the terrains.
3) The directional signs were sufficient, at least for the 12 km route.
4) It would be nice to have cold isotonic drinks at the Finish Point.
5) I thought the event tee should have The North Face logo. Wouldn’t it be great to own a piece of TNF shirt?
6) I would have preferred the race route to pass the Jelutong Tower towards the western loop of the reservoir. The scenery is nicer and we could have run on the boardwalk along the edge of the reservoir. I wouldn’t have mind if this may mean an extra 1 or 2 km, but that the overall race experience would be more memorable.
Since its inception in 2007, RunNUS has become one of the biggest and most anticipated event for NUS students, staff and alumni. This year, in their 12th year of running, RunNUS will be partnering with NUS Disability Support Office (DSO) and inviting Social Service Organisations. With the tagline ‘Run For A Cause’, we aim to empower the community of People With Disabilities/Special Needs (PWDSNs) through inclusiveness. This year, RunNUS will be held on 9 September at University Town.
Sign up early to enjoy the early-bird rates!
RunNUS is back with 3 categories this year: The 10KM Competitive race, the 5KM Competitive race, and the new 3KM Challenge. Grab your race slot now so you can save up to 20%, find out below:
To promote inclusiveness, RunNUS will be inviting People with Disabilities/Special Needs to participate in this Challenge. For the 3KM Challenge, you can be involved in either of the 2 segments:
Segment 1: Be grouped with our PWDSNs and interact with them throughout the 3KM journey.
Segment 2: Pair up and walk with your family and/or friends.
Run with the cool entitlements!
By participating, you will receive a RunNUS 2018 Race Singlet, Carnival Entry, Finisher Medal (For 5 km & 10 km only) and Finisher T-Shirt (For 10 km only). Take a closer look to their race apparel designs!
Run with Tan Xing En, Run for a cause!
Ms Tan Xing En, a Year 2 undergraduate at National University of Singapore, is visually-impaired but that doesn’t stop her from running. Xing En will be flagging off and taking part in the 3KM Challenge at RunNUS 2018 this year. Learn more about Xing En in the video here:
Want to sign up today?
Simply visit RunNUS 2018 website at http://runnus.nussportsclub.org/ and register before 14 July 2018 to enjoy the Early Bird Rate! Standard Rate will run from 15 July 2018 onwards.
Calf strains – perhaps one of the most frequent injuries in runners. And also, one of the most discussed topics amongst sport enthusiasts. One would expect that hundreds, if perhaps not thousands of studies were performed on the subject. Well, guess again. The research on this matter, my fellow runners, is scarce.
What exactly is the calf? According to the dictionary – it’s a baby cow – but I hope everyone reading this article already knows we’re not talking about THEM. Anatomically speaking, what we refer to as “calf” is actually three muscles: gastrocnemius, soleus and plantaris (yep, a mouthful). The three muscles merge through connective tissue in the lower extremity of the leg and connect to the Achilles tendon. The main task of the “calf” muscles is to enable forward movement such as walking, running, jumping, by pulling the heel off the ground. Usually, when we strain our calf we are referring to the gastrocnemius. Muscle fibers tear, due to either excessive elongation either due to fatigue in various degrees.
(Are you asleep yet or can you bear some more?) So, when we walk, run or jump, we don’t do it just by using our calf. Actually, we do with our whole body. As surprising it may sound, almost every muscle is involved in running. Some contract, some stretch some remain unchanged but they all participate – from the biomechanical point of view – to locomotion.
So why does the calf is usually the one to get injured when running or playing tennis? Well, there are a lot of factors but mostly two are clearly associated with calf strains: age and previous injuries. This may seem initially mind-blowing. I asked myself, as you probably did: how about weight, height, gender, shoes etc? Well, as a recent systematic review performed by Green and Pizzari on calf muscle injuries showed, other factors “lack evidence of association” (Green & Pizzari, 2017). This does not mean that all other factors don’t count, only that they are not statistically relevant. In plain English, to each his own.
So, as you grow older the risk of straining your calf while running is higher. Fact. Why exactly is this happening is not completely clear. Most likely muscle fibers lose elasticity even if you train them. And again, we’re talking about the whole body, not just the gastrocnemius. Joints become more rigid, muscles less elastic, so we tend to strain them more. It makes sense: any machine – even one that has been perfectly maintained and oiled – gets less effective with age.
So what can be done? How can we prevent or at least minimize the risk of getting a strained calf? Well, what is everybody telling you to do before running, and basically before any physical training? Yep, STRETCH. What is nobody telling you, because they are unaware and it is also counterintuitive? STRENGTH TRAIN. Yes, you read correctly: strength training.
In a massive review, assessing over 25 trials, over 26000 participants and almost 3500 injuries Lauersen et all reached not one but two shocking conclusions (you might wanna sit down for this):
Stretching is not beneficial when it comes to calf injuries. It may not harm but it does not help either, from a statistical point of view.
Strength training reduces calf injuries by at least 50 (FIFTY!!!) percent.
The study lacks one thing: the cohorts are indeed performance sportsmen and women but there is no study particular to runners. However, the results – in my opinion – are too categorical to ignore.
According to the American Society of Biomechanics – strength training may be one of the most important means to prevent calf injuries. Because as we get older – we tend to take smaller steps and use our upper legs and joints to achieve pace, and in order to achieve proper push-off our calves work harder. Strength training is basically prevention (Reynolds, New York Times, 2015).
If you recall, from the beginning of this article, the other risk factor for calf strains is previous calf strains. If you think about it, it makes sense. When we strain the gastrocnemius muscle fibers tear, in various degrees. Yes, they heal but rarely as good as new. So if you hadn’t had a calf strain by now, kudos to you. You may want to consider strength training – just as a prophylactic measure. If you have been previously injured first make sure you heal properly and then consider…strength training.
References:
Green, B., & Pizzari, T. (2017). Calf muscle strain injuries in sport: a systematic review of risk factors for injury. British Journal Of Sports Medicine, 51(16), 1189-1194. http://dx.doi.org/10.1136/bjsports-2016-097177
Lauersen, J., Bertelsen, D., & Andersen, L. (2013). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal Of Sports Medicine, 48(11), 871-877. http://dx.doi.org/10.1136/bjsports-2013-092538
“Flat and beautiful race course plus great weather!”
“Awesome atmosphere and vibes!”
Really? Then I guess I’ve got to race it to see for myself.
And that was how I finally crawled out of my work-more-run-less hibernation mode and booked my race slot, flight and accommodation for my 2nd run-cation of my life at the 40th Gold Coast Marathon, on 1 July 2018.
About the Gold Coast Marathon (GCM)
The GCM has been well-received by many runners all over the world for the past 39 years, with this year’s edition attracting over 25,000 participants inclusive of the 8 race categories. Aside from the beautiful race route that runs along the coastline of Gold Coast’s pristine beaches and attractions such as Surfers Paradise, the GCM has been lauded as one of the most prestigious marathon events of the world, having earned its outstanding reputation as an IAAF Gold Label Road Race back in 2014.
Image credit: GCM
The GCM is also a global sports event where elites, newbies and fun runners congregate because there is simply something for everyone: elites and amateurs would fly in to put their best foot in for their Boston Qualifiers; running enthusiasts would use the optimal race conditions to aim for a Personal Best (PB); families would participate in family runs and join in the festive spectator crowds to cheer on the runners.
Ah Girl’s Experience – Race Pack Expo
Ah Girl’s GCM Race Bib Collected!
GCM Race Expo
After depositing my baggage at the Airbnb, my running buddy and I went straight to the ASICS Sport & Leisure Expo held at the Gold Coast Convention & Exhibition Centre. For 3 days, this expo hosted over 50 exhibitors, ranging from fitness merchandise to nutrition and upcoming race events; basically everything that a runner would be and should be interested in! What attracted me most were the exhibitors for running gels and nutrition – there were simply so many different varieties and brands as compared to those back at home.
Endura Hydration Refill Service
Endura Gel Tasting
For instance, my personal favourite GU Gel sold interesting sports gel flavours such as S’mores and Birthday cake; Injinji socks showcased designs and colors that were so eye-catching and trendy; Endura (see above), the official GCM Sports nutrition brand, had sports gel and nutrition bars for tasting before purchase, hydration tubs for runners to fill up using their bottles at a fee (hooray in saving the earth!); and not forgetting Australia’s most popular running sports brand and official race partner, ASICS, displaying their latest and popular running shoes and apparels for some last minute race shopping!
Pre-race things
Ah Girl spots a gorgeous view outside GC Expo
New race, new stuff? I admit, the temptation to get new shoes and wearing it like an armour on race day was real, but highly not advisable. Not only will that likely give you horrible blisters and black toe nails, your PB dreams might be hard to obtain by housing your feet in a pair of unseasoned, stiff and unfamiliar new running friend (or foe)
Get hyped, not get 害怕 (Hàipà)! Feeling nervous and jittery before race day is perfectly normal. Being mentally prepared for the worst case scenarios: hitting the wall; cramps; devices running out of battery; nature’s call etc is good, because we always need Plan Bs. But don’t get too overboard with being pessimistic as it can really dampen your race excitement. My buddy and I decided to check out the race site a day before the marathon to alleviate our pre-race emotions and it helped us to familiarise the entry pens, toilets, baggage deposit for race day too! We did an easy 2km run around Broadwater Parklands (race site) and found a breakfast spot to treat ourselves too, because it’s all part of the carbo-loading plan… which brings me to my next point.
Carbo-load until carbo-bloat? I’m no expert in advising on sports nutrition but common sense tells me that I should avoid eating ‘exciting’ foods that are high in spice, grease and exotic flavours; it also tells me that I should eat enough to be full and not overly-full. I was initially thinking of heading for a seafood buffet to enjoy Gold Coast’s fresh catches of the day. However, knowing that I don’t share the most amicable relationships with raw and shell friends, I aborted that delicious plan and chose the more conservative sugars and carbs – slices of pizza, baked sweet potato chips and fruits.
Sleep is not for the weak. The cooling weather of Gold Coast (15-20 deg C) and early sunsets (local time 5-6PM) made us really sleepy and cut-off our activities really quick. I slept at 1030PM and woke at 6AM for the 720AM flag-off – that’s much more compared to my SG average of 4-5h of sleep. It definitely contributed to my plan of obtaining my 4:30h goal 🙂
Be optimistic AND realistic. My first full marathon (42.195km) was in 2016, where I whacked a PB at first try at the Sydney Blackmores with a 4:23h, but I was basically bed-ridden the next day. Last year, I did SCSM, got injured halfway (sigh, sprained ankle) and walked-jogged to the finishing line with a 5:02h. For this GCM, I decided to be patient, conscientious and easy on myself. I clocked a max mileage of 20km (yes, Ah Girl is lazy), still am suffering from slight ankle discomfort and had lower fitness level than before. A sub 5h might be abit too easy on myself; a 4:30h sounds possible and with the right amount of challenge after hiatus.
Race Day
Ah Girl’s Race day game plan!
At 7:20am sharp, we full marathoners were unleashed from our respective pens and onto the roads of the glorious Gold Coast. Unlike some races that I’ve encountered in Singapore, GCM race pens were spacious, well-organised and not a single minute was delayed from the race start. I was in Pen C, and tried as much as possible to follow my race band which I printed for free at the race expo for a 4:30h finish and followed the pacer pack diligently. Check out what we conquered in 42km from the race course video below!
As you’ve seen, there were 2 U-turns, 1 at the 16km mark and another at the 37km+ mark. So basically, we ran past the start/finish point more than once – that was really painful D:
The first 10k felt like a breeze really, thanks to the low humidity, cooling temperature and changing landscapes of the route where we crossed bridges and explored neighbourhoods. Elites (including our local athlete, Ashley Liew) started on their 1st U-turn and passed my pack as I took my first gel. I joined fellow runners in gesturing thumbs-up hand signs and mini applause for them as we struggle to make our way there too.
The halfway mark was nested amidst a landed housing estate, where all the residents set up makeshift spectator stands to cheer on runners and offer sweet treats like gummies and gels. One house even blasted music to pump up the race atmosphere! Race hydration was ample, however, there was only 1 station with gels – at the 30km mark.
I hit the wall at 30km (see below for my race splits) – this is where the so-called REAL marathon starts. My ankles and toe nails were throbbing, along with the increasing heat and sunrays as the remaining route stretched across the less-sheltered coastal area. I took opportunity to grab the race gel and a short jog before gradually increasing my pace once more. The race course isn’t 100% flat, but it is a race with the least elevation I’ve encountered in my limited marathon experience. Also, don’t be surprised if you see a full-dressed hulk, spiderman or fairy with wings running next to you because I certainly did!
After mustering whatever remaining effort I had and boost from never-ending cheers (literally, every point there were people cheering you on; calling out your names, handing you hydration, waving hand-made pom poms and banners of motivational messages and unique Aussie humor and wit), I finally made it to the end point with a mini sprint and achieved a borderline sub 4:30 time which I’m very satisfied with 🙂
With my running buddies!
Ah Girl’s GCM result – a sub 4:30h, swee lah!
Ah Girl pangkanglo!
Also, it was heartening to witness SEA and local athletes including Ashley Liew, Soh Rui Yong and Dr William Tan shine in overseas sport events with awesome results! Of which, Dr William Tan achieved an honorable 3rd place for the Wheelchair Marathon. (see results here) Congratulations once again to all finishers and a huge thank you to all supporters and organisers for a mega successful event.
Every race is a reflection of what you can, you could and you will do as a runner. I did not leave GCM18 with a PB, but with a re-ignited love and passion for this endurance sport. And that to me, was what mattered most. Oh, and not forgetting the awesome post-marathon vacation I had in Gold Coast for a week!
All too often, we wish for a run – for wanting that dose of endorphins; for keeping in that shape you always desired, for training to achieve your PB. But would you run for a wish?
The annual PCCW Global Charity Run was back again for their 5th anniversary on Wednesday, 27 June. This was a charity race, where all proceeds contributed from this race were to be donated to Make-A-Wish Singapore, a foundation dedicated to granting the wishes of children with life-threatening conditions.
I knew that this was my chance to try something different from the usual – running for a wish. It was going to be my first week-day race, as the race date fell during my university summer break. Therefore, I decided to join in the effort this year to raise funds to grant the wishes of children, in a way where I can contribute: by running. My Dad, SY, concurred and we registered for the race together.
However, things did not go as smoothly as I had anticipated. Just prior to race day, I was down with a period of stomach flu, which made me reconsider running or even going for the race. However, I was confident to at least finish the race (despite the minor discomfort) as this was for charity and not for myself after all. Besides, I could walk for the entire 5 km at the very least.
Race Entry Pack Collection (REPC) – 22 to 23 June 2018
Me and my Race Entry Pack
The REPC for this race was held on a smaller scale at the 2XU Performance Centre in Suntec City. There was only one booth with a few staff working at the race pack giveaway stations. It was, however, appropriate as there was a smaller crowd expected, due to the weekday race date. Despite having only one booth, there were no issues throughout the collection process. It was smooth, without having to queue at all. I received a simple race entry pack that included a drawstring bag, a running singlet, a race pouch and a magazine.
Race Day – 27 June 2018
Race day began on a cool Wednesday morning at Gardens by the Bay, Silver Leaf and I arrived at the race venue at around 6.45 am while the sky was still dark. As my Dad and I approached the start pen, we were greeted by a lively race carnival that included a photo-booth and hydration booths. The start pen was smaller than usual, to suit the smaller crowd of race participants. Nonetheless, everyone was excited; some were running with colleagues; others were looking to compete for the top places.
Signage leading to the eventRace CarnivalRace CarnivalFlag-off at Start Pen
Before long, 7 am came and that familiar blast of air horn sounded and everyone took off. I plugged in my earphones, tuned in to my running playlist and joined in the race. There was sufficient space to overtake the walking participants at the beginning, which was quite rare.
I spotted some pacers as well, with the unmistakable coloured balloons and timing bibs on their backs, each indicating the different paces. There were sufficient hydration stations, one each at the 2 km mark and the 4 km mark. The race proceeded smoothly and I ran at a pace that matched my comfort level, being careful not to overexert after recovering from my flu. I took the opportunity to instead enjoy the cool morning air while people-watching. Having a week-day race was hard to come by and it was a chance to see how the usually-tourist-frequented town area was like on a less crowded day. At least half of the participants were representing their companies and running alongside their colleagues, which was an uncommon sight. For a shorter distance run, there was also a surprisingly small number or even no children or teenagers around.
As the race route approached the end, I felt the urge to speed up to finish with that last burst of energy. Thanking my stomach for being cooperative with me throughout, I decided against holding back and lurched towards the finish with my remaining energy. Somehow, it was always an invigorating and encouraging feeling having to sprint alongside others as we complete a race. I collected my entitled can of 100 PLUS drink and finisher t-shirt before returning to the race carnival.
Post-race
Post-race Group Photo of my Dad and I
Rehydrated after gulping down my can of 100 PLUS, I was ready to take in all the happenings at the carnival. I met up with Dad again and snapped the usual post-race photos at the carnival stage. We decided to try out the photo-booth to get our photo taken and printed by a special GIF machine. Apparently, the photo should show multiple poses of photos when seen from different angles – just like in a GIF. Unfortunately, the rain started to pour just after we took our photos and the photo-booth had to be closed. Our photos ended up not being printed and we had to leave empty-handed. This was the most disappointing point of the carnival as we queued for the photos for at least 30 minutes.
Finisher Medal and T-shirtFinisher Medal
As a whole, regardless of the letdown from the photo-booth, the race was a rather pleasant and well-organised one. There was no delay in the flag-off timing or any congestion along the entire race route, which was commendable. If you are looking for a smaller running event and available on a weekday, this run is for you.
Final Thoughts
This race taught had taught me much more than I could imagine. Being sick to the point of being (almost) bed-ridden for several days prior to the race taught me the privilege of having the choice to choose when my runs were. This was (unintendedly) similar to my purpose for joining this race: I wanted to contribute to the awareness of children who were stricken with medical conditions even at a young age. Through this race, I was humbled and could now begin to better understand the perspective of those who were less fortunate (albeit how little) to even exercise.
I had learnt more than I hoped for from this race, which aligned with my goal for this year to experience and learn more. Therefore, I would like to encourage YOU to join me on this challenge as well, to chase after new experiences.
Who knows? You might even learn something no school or institution could ever teach.
Thanks for reading and till my next write-up, continue chasing after new experiences, God bless and have a great day ahead!
Gold Coast is a beautiful place to go to for marathon running. The course is flat and fast, with the added lure of the golden surf beaches and the spectacular Pacific Ocean. I like the Gold Coast marathon course a lot. It is a course designed to be enjoyed.
The other main appeal of GCM is the cooling conditions, also known as the ‘air-conditioned weather’. The chilling temperature of between 10 to 20 degrees is ideal not just for running but fast running.
In term of race organisation, GCM is a gold-label road race of the very highest order in which the organisers got everything right. The race has real qualities stamped all over it, and they looked after runners very well every step of the way.
As a race per se, GCM offers runners very good potentials to run our personal best finish time. I have achieved seventh PB in the 10 years that I’ve been running the race – I am in seventh heaven!
Gold Coast continues to make me feel good and keep me going back for more. There are plenty of reasons for me to keep returning to run GCM.
Is there a memorable year for you? What is it?
The 2010 edition, my 2nd race, is my best and the most memorable race. On the cold Sunday morning of 4 July 2010, I ran my heart out to finish under four hours for the very first time, a significant personal time barrier.
The whole race was a great experience. I had a good pace from the start and held it for the most part of the run. In the closing stages of the race, I ran as fast as I could, and crossing the finish line in 3:57:23 was pure euphoria!
The 2018 edition, the 10th race that I just did was also memorable as I will be using the finish time to register for Boston Marathon 2019. In a way, you can say Gold Coast is the making of my running dream: My road to Boston.
Through the good timing that I achieved in GCM, I really hope I can get a slot in the world’s oldest and most prestigious marathon when the registration for next year’s race opens in September 2018.
What tips do you have for running GCM?
GCM starts at 7:20 am. With the great ocean view, crisp morning air and very runnable conditions, it is easy to just run lah and then run too fast at the initial kilometres. So the advice is to exercise restraint, start at a moderate pace and to conserve energy for the second half of the race.
The truth is the GCM course in essence is a story of two halves: The first is the initial 32 km from the start down south to Burleigh Heads and back to the race precinct; the second is the final 10 km from the race precinct up north to Runaway Bay and back to the finish at the race precinct.
The first half does not quite matter. What really matters is the second half. In term of effort, the second half equals, if not more than the first half! For me, the real start point of GCAM will always be at the 32 km mark near the McDonald’s along Gold Coast Highway.
So do make sure you are still feeling great and have good energy for the second half of the race. The final 10 km is what GCM is all about. That’s when the race gets tough and runners start to hit the wall.
Another advice is a fuel plan. Though GCM offered drink and isotonic at all of its drink stations, including energy gel (Endura) near the aid station at the 31 km, it is highly recommended that you carry with you the brand of energy gel you trained with and were used to. This will avoid unnecessary stomach issue during the race.
Have you run other overseas race? And if yes, what do you think sets GCM apart from the race?
Yes, I have. I have run and finished 55 marathons including 23 overseas races, 14 ultramarathons and five World Marathon Majors.
Personally, I find most of the big city marathons that I have run, while mostly flat, have too many turns. E.g., Chicago Marathon has 30 right-angle turns and Rome Marathon has a staggering 77 bends and corners!
As runners will agree, turns, bends, corners and quick changes in direction will disturb the pace and slow down the race. Turns especially sharp corners can also lead to race congestion. And if you don’t run the tangents, they can really add extra distance to 42.195 km.
In Gold Coast, the runs are mostly along straight roads parallel to the coastline of Pacific Ocean, with only two u-turn points: one at the south and one at the north. By straightness GCM definitely stands out as a fast course and sets it apart from other races I have run.
GCM’s slogan – come for the run, stay for the fun – what fun will you recommend?
Marathon aside, Gold Coast in itself is a fun tourist destination and famous for its many theme parks that bring smiles to people of all ages. Those who are adventurous can also go for sky-diving and jet boating for more fun.
Other than pure fun, Gold Coast is also famous for its ‘shopping fun’. For sports enthusiasts and running fanatics, I would recommend the Habour Town outlet shopping where you can like buy major sports apparels at hugely discounted prices.
If you have a bit of time, do consider heading out of city centre to Robina Town Centre, the second largest shopping Centre in Gold Coast after Pacific Fair. With food and sale galore, Singaporeans will love this as a fun place to chill, dine and shop after the hard race.
Will you return for 11th year?
Yes, I will.
After a decade of running it, GCM continues to reward me with solid race experience. Running straight along the Pacific Ocean, Gold Coast is a great fast course. The conditions are always good and the race has real qualities stamped all over it.
Gold Coast is still very appealing. I will definitely run the race again.
Action Asia Events present the 4th edition in Singapore to their established MSIG Action Asia 50 trail race series – a flat, fast urban trail race through the heart of Singapore. Finisher medals for all categories together with a great dry tech shirt and cap.
This year a Zero Waste category will be introduced for each distance to support a greener Singapore. Runners who voluntarily give up the event t-shirt and finisher’s medal during the race registration stage will receive a special race bib.
Guest-of-honour Mr Baey Yam Keng, Parliamentary Secretary for Culture, Community and Youth, and Member of Parliament for Tampines GRC, will flag off and join the Zero Waste 10km category. The race is officially supported by Singapore Tourism Board.
Stand a Chance to Win A Free Entry To MSIG Singapore Action Asia 50 2018!
Good news for JustRunLah! readers – we are giving away 5 complimentary slots, with a choice of 10km, 21km or 50km, to the MSIG Singapore Action Asia 50 2018!
Fitness is not only the state of the body but also of the mind, but somehow, they have an ethereal connection. Being fit gives you a sense of confidence and enlightenment in life which helps you face any situation better. Alternatively, being unfit hampers your general lifestyle and a sense of laziness slowly creep in which further propagates into more unfitness. Excessive weight is one primary indicator of being unfit and should be a motivator for you to regain your fitness back in case you suffer from it.
Now, you may have embarked on your journey to fitness, but this is generally not an easy one, especially when it fails to show the results you comprehended or takes more time than you thought you would. Though patience is one of the keys to achieve fitness, there may be many other reasons or obstacles, which somehow stands as a thorn in your road. Identifying the obstacles is the first step to rid yourself of it. Thus, this article lists down some of the reasons that may be hindering your progress.
You do not like exercise.
This is one fundamental problem that many suffer from. A general dislike towards exercising and engaging in physical activities and rather spending time leisurely. It should be very clear that there is no substitute to achieve fitness other than exercising. Once you start and incorporate it into your daily routine, you will slowly start liking it as well.
You rely on workouts to do it all.
Though exercise and workouts play a significant role in achieving fitness, it is not the only criteria. Another equally important factor is your diet. If you are dependent only on your workouts and you don’t follow a healthy diet plan, all your hard work will go to waste. You need to have a nutritious meal complementing your exercise to achieve your desired results, food items with a lot of calories is only going to hamper your progress.
You do not have time to exercise.
Your daily schedule might be so jam-packed that you don’t have any time left during the day for exercises of any kind. Achieving fitness and being healthy is a holistic approach to take care of oneself. Thus, it should not occupy the bottom position of your priority list in your everyday life. Find the time, at least an hour every day, to exercise regularly.
You think eating healthy is expensive.
Healthy food does come at a price, but it should not necessarily burn a hole in your pocket. Unnecessary assumptions about it being expensive should be dispensed as there is a variety of food that can be cooked by you yourself and comes at a reasonable price. The alternative myth that junk food is cheap and can be easily consumed should also be busted. To assist you with weight loss by burning fat and aiding digestion, many inexpensive products are available in the market, like Detox Organics, which has a combination of more than 25 required organic foods and have shown results almost immediately, at a very nominal price.
You are not motivated.
Sometimes it needs an extra push to start exercising and moving on to your path of fitness. If you are not motivated to do the same, the results are going to take forever to come. Having a role model or any source of motivation helps.
You push yourself too hard, too often.
Sometimes you do not have a workout plan set in front of you, and instead, you work too hard in bursts to achieve the results. Our bodies need to be moulded a certain way, and anything more than that is going to do more harm than good.
You do not like the taste of healthy food.
This, in general, is also a myth. It is true that the taste of junk food is more appealing, but healthy food is also not far behind in this department. Therefore, assuming that healthy food is going to taste bad and not going for it is a very negative approach.
You cannot afford a gym membership right now.
Sometimes gym membership may be a little more expensive than you thought or you may be having a bad month economically, which will make your fitness come down a ladder, as far as spending is concerned. This could also be one reason that is preventing you from losing weight and becoming fit.
Now that you have diagnosed the obstacles, you should work towards finding the solution to all of them and soon losing weight and becoming fit will become a cherished reality.
Bintan Resorts will be hosting the inaugural world-class running event, International Bintan Marathon on 9 September 2018 with the tagline, ‘Run and Discover’. Offering a wide range of distances; 10km (Charity Run), 21km and 42km. The event is expected to host more than 2,000 runners. The marathon will start and finish at a popular tourist spot at Bintan Resorts,Plaza Lagoi in Lagoi Bay. Just a 60 mins ferry ride from Singapore, you can race alongside the breath-taking sunrise and white sandy beaches.
Check Out The Entitlements
Add these finisher entitlements to your collection! Finishers of all categories will receive a commemorative medal and race singlet, unique to their category. Additionally, participants for 21km and 42km will receive exclusive finisher tees. Don’t miss out on being a part of the FIRST and ONLY Marathon event in Bintan and claim these exclusive entitlements yours!
Early Bird Registration Ending Soon
International Bintan marathon pledge to enhance every runner’s race experience by providing the runners with only the best race routes.
With that, do not miss out on our early bird registration and save up to 19%! Register by 5th July!
So, if your idea of a perfect vacation happens only after you log hours of running, International Bintan Marathon is perfect for you! These beautiful and scenic courses are a motivation enough to get training today!
URDANETA CITY – Veteran runner Christabel Martes showed that she still has the speed and power by taking home the crown in the 42nd National MILO Marathon Urdaneta City qualifying race Sunday morning at the Urdaneta Sports and Cultural Center. This marks the first of 10 races that will find participants for the National Finals set for December 9 in Laoag City.
![My Hello Kitty Run 2018 [5km] (by Lingderella)](https://www.justrunlah.com/wp-content/uploads/2018/07/IMG_20180715_161829-768x766.jpg "My Hello Kitty Run 2018 [5km] (by Lingderella)")
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