Just Run Lah! - Singapore's online running community | JustRunLah! - Part 81
 
TICKETS

Top 5 Bucket List Marathons in US You Should Try in 2018

Mel
-
0
Top 5 Bucket List Marathons in US You Should Try in 2018

Are you looking for an adventure? Here are 5 unique and beautiful races for you to consider! These 5 runs in the US are truly worthy of being a bucket list marathon!

#1 Honolulu Marathon

Photo Credits: World Marathons

Aloha! Run 42.195km in an island paradise and experience the aloha spirit. The route offers beautiful coastal views. The view itself is reason enough for you to join this race. It is jaw-dropping. It is a run with no cut-off time, making it a run for everyone! This is the 4th largest marathon happening in December annually.

#2 Walt Disney Marathon

Photo Credits: Walt Disney Marathon 

Relive your childhood with the Walt Disney Marathon. Running in the most magical place on earth would be a dream come true for many. The Walt Disney Marathon has always been dubbed the happiest marathon on earth. This is because running pass Mickey Mouse, high-fiving Goofy and having Pluto cheer you on while you take on 42.195km somehow brings back all your childhood memories and for some inexplicable reason puts a smile on your face! The run takes place annually in January in Sunshine Florida! It’s the atmosphere that makes this run a truly magical one!

#3 Marine Corps Marathon

Photo Credits: Military 

The Marine Corps Marathon has the honour of being the People’s Marathon. This run serves as an advocate for the values of courage and commitment fostered by United States Marine Corps. It celebrates discipline and remains a repository of inspiration, ambition, desire, stamina, tenacity, and resilience. The run takes place annually in October in Arlington, Virginia, and Washington. Celebrate the accomplishment of every runner with the Marine Army!

#4 Big Sur Marathon

Photo Credits: Big Sur Marathon

Come run on the ragged edge of the western world! This run has beautiful views of the Pacific Ocean to boast as you run through ranches and redwoods. The course ain’t easy with undulating hills but the view is well worth it! The centerpiece of the course is the iconic Bixby Bridge where you’ll be greeted by a Tuxedo-dressed man playing a grand piano! Can it get any classier? This run is held annually in California every April.

#5 Boston Marathon

This has been and will always be the ultimate bucket list marathon for almost all runners. We think it’s because of the prestige that comes with qualifying for the Boston Marathon. It is indeed the dream of many runners to hit the coveted Boston Qualifying. There is just something more satisfying about being able to achieve something! Hence, many chase the Boston dream!

Read More: World Marathon Majors: Where, When, Why

KL Marathon 2018 – Sold Out In 10 Hours, Finisher Medal, Training & More

Mel
-
1
KL Marathon 2018 – Sold Out In 10 Hours, Finisher Medal, Training & More

Malaysia’s BIGGEST marathon is back – Standard Chartered KL Marathon returns in 2018 on the 8th April 2018. The most iconic running event in Malaysia welcomes 36,000 runners to descend into Dataran Merdeka at the 10th Edition of the Standard Chartered KL Marathon!

#1 Sold Out In 10 Hours

Being the 10th Anniversary, the interest in SCKLM2018 has been mounting and the response for the opening of registrations over the last 8-10 hours has been unprecedented. Although SCKLM has sold out over the last few years, the support has been overwhelming this year, selling out in just 10 hours. Good luck to everyone who managed to sign up and see you guys at the start line!

#2 10th Anniversary Finisher Medal & Event Video

Feast your eyes on the brand new SCKLM2018 10th Anniversary Finisher medal, with an intricately carved design of the KL city skyline and a unique spinning center. What a cool medal! Train hard and be a proud owner of this unique medal!

SCKLM has always been the most iconic running event in Malaysia! It is the most anticipated, most celebrated running event in Malaysia! As SCKLM celebrates it’s 10th anniversary, we look forward to a great event with more surprises!

#3 Training

Now that you’ve registered, it’s time to train for it. Remember to respect the distance! Train hard to race easy! Check out some of the training venues in Malaysia and run yourself to a new personal best!

#4 Missed out? Alternative races:

SCKLM sold out within 10 hours – to the dismay and disappointment of many! Fear not, check out some alternative races you can join on our race calendar!

5 Easy Tips to Eliminate 500 Calories a Day

Mel
-
1
5 Easy Tips to Eliminate 500 Calories a Day

To lose a kg of fat, you need to burn about 7000 calories. Reducing your calorie intake by 500 calories a day will create a calorie-deficit of 3500 calories in a week. This means you can lose half a kilo in a week just by reducing your calorie intake by 500 calories. This means you can lose up to 2kg a month.

#1 Don’t Drink Your Calories

Liquid calories are so deceiving, it becomes dangerous. Remember, liquid calories count! Even beverages you perceive as healthy such as fruit juices and smoothies are jam-packed with calories. A cup of orange juice can contain about 150 calories which is almost 10 percent of your daily calorie intake already. Even worse if you order that Starbucks Frap. A Mocha Frappe with whipped cream can contain up to 600 calories – that’s a meal’s worth of calories in itself. You can cut out hundreds of calories by drinking water instead of sweetened beverages!

Read More: 5 Drinks You Should Stop Buying

#2 Cut The Sauce

Adding ketchup or mayo greatly adds to your calorie consumption. For instance, eating salad may not be as healthy as you think if you’re adding that Caesar salad sauce or honey mustard mayo. A tablespoon of mayo contains up to 60 calories and is very high in fat content. Try to cut down on the sauce, or if you must, use a Balsamic vinaigrette for your salad dressing instead. This is much less in calories.

#3 Don’t Eat The Skin

A boneless chicken breast with its skin on has 50 calories more than it’s skinless counterpart. Eating the skin means adding calories to your meal. The skin of a quarter chicken would have far more calories. You should, however, cook your chicken with the skin on. Cooking with the skin on helps keep the meat from absorbing oil. Heat draws moisture from inside the meat to the skin, forming a crust that prevents oil from seeping into the meat. Only remove the skin when eating!

#4 Eat Whole Fruits

Whole fruits are able to fill you up better as compared to fruit juices or dried fruits. Dried fruits are small. It is easy to keep snacking on them and overconsume calories. Take this example for instance – you can eat 10 dried prunes in one seating, but can you consume 10 prunes all at once? Whenever possible, choose whole fruits! This will prevent you from overeating and control your calorie-consumption.

Read More: Do You Know What Fruits Make You Gain Weight?

#5 Drink Water Before Meals

Drink a cup of water before starting your meals. It’s easy to mistake thirst and hunger, causing us to consume more calories. A simple research has found that drinking 2 glasses of water before your meal can reduce your calorie intake by 13 percent. That’s quite a fair bit of calories.

Read More: Water – How Much Do We Need Daily?

Are Fun Runs Declining in Asia?

Mel
-
7
Are Fun Runs Declining in Asia?

Are fun runs on the rise or decline in Asia? Fun runs are normally of the 5 km distance. They are non-competitive and people do it, as its name suggests – for fun! They are often themed, and a great way for you to have a great time out with friends and family. However, are they popular among runners? Here are 3 things we runners think about when we look at fun runs!

#1 Crazy Expensive

Fun runs are really expensive these days! You have to fork out so much just to have fun? Don’t believe me? Look at the Spongebob Run Malaysia 2017 – priced at MYR 95 to run 5 kilometers. Or the Garfield Run Singapore, charging a hefty SGD 42.50 to run 5 clicks. Oh and I remember that Hello Kitty Run back in 2016 that charged MYR 150 to run a 5 km. Seriously?? – 150 bucks to run for 30 minutes? If you haven’t noticed, I can run 5 km around my house, FOR FREE!

#2 Dollar Per Kilometre

I’m sure you’ve heard runners going I registered for the 42km instead of 21km because it’s only 20 bucks more to run another 21km. Sounds familiar?

Runners these days seem to love doing the math. They talk about this dollar per kilometer thing. Take the Hello kitty Run 2016 for instance – that’s paying MYR 30 to run 1 kilometer. Compare this to the Standard Chartered KL Marathon which cost you MYR 90 to run a full marathon. That’s only MYR 2.14 per kilometer that I am paying for. So, yes, fun runs are so not worth it!

#3 We Are Runners

Fun runs justify the high price they charge with the goodies they give out – maybe a snoopy plushy or a Garfield pillow. But, we are runners after all. We don’t really care about the carebear soft toy or the extra keychain in our race pack! We care about running, running, and more running! So, 150 bucks for a 5km fun run with a giant Garfield – so not worth it, but 150 bucks to run 100 kilometers – so damn worth it! We pay to run and 5 kilometers fun run just doesn’t seem enough for us runners.

Perhaps fun runs are popular, but not among true runners!

Jaybird Finds Out Why You Run

Mel
-
0
Jaybird Finds Out Why You Run

Jaybird wraps up the year with great efforts at the Standard Chartered Singapore Marathon RECP and race day- giving everyone a great time with fun and interesting activities down at the Jaybird booth. Here are the highlights of what went down!

#1 Why I Run Wall – Jaybird‘s new marketing strategy: An emotional connection to runners

Jaybird came up with a Why I Run Wall whereby runners tell everyone why they run. Everyone runs for different reasons, some very personal, but all very inspirational. Runners pen down inspiration quotes on why they run on this wall. Running is great because we can draw inspiration from everyone, and we sometimes inadvertently become an inspiration to someone else. This was indeed a meaningful activity for all runners.

#2 Capturing Your Memories At The Jaybird Photobooth

Jaybird received many runners at the Jaybird Photobooth, all eager to have a snapshot. If anyone’s looking for their photos, check out the Jaybird Facebook page! At the same time, did you know there was a photo competition going on? Stay tuned to the Jaybird FB Page to check out if you’re one of the lucky winners – lucky winners walk away with a brand new Jaybird Headphone.

#3 The Jaybird Claw Machine

There’s always a kid in us – we love fun and games. It brings out our inner child. Jaybird let us become a kid again with the Jaybird Claw Machine, giving us a taste of out childhood arcade days. Here, runners stood a chance to win the Jaybird Premiums from the claw machine – if they manage to claw it out.

#4 Great Promotions

Jaybird has got great news – they are having great promotions available island-wide until the end of the year. So, what are you waiting for? – Don’t miss out on these great deals.

Jaybird RUN $269 (u.p. $299)
Jaybird X3 $179 (u.p. $215)
Jaybird FREEDOM $169 ($259)

Power your passion with Jaybird when you run!

How Often Should You Replace Your Running Shoes?

Mel
-
1
How Often Should You Replace Your Running Shoes?

Running shoes have a lifespan. Shoes wear and tear over time, and so does the cushioning and support your shoes have to offer. This is why you should always replace your running shoes.

Why Change Your Running Shoes?

In our running shoes, there is a midsole which has the function of providing us cushioning and support. When we run, we apply pressure and it is this midsole that absorbs this pressure. The midsole compresses and returns the energy to us as we begin our next stride. This is the bounce feel we often experience in our shoes when we run. After some time, this midsole loses its ability to absorb this stress and becomes dead. It no longer has this bounce feel, nor the cushioning and support it once had to offer. This can often lead to injuries.

Just like pickleball shoes or any other sports shoes you buy, getting the maximum support should be the guiding principle when determining the need for a replacement. The shoes must always give you maximum grip and comfort without putting you at risk of sliding or injuries.

But then there is the question of how often should you replace them? How often really depends on a number of factors – your mileage, the terrain, and your bodyweight.

Read More: How To Buy Your Next Pair Of Shoes?

Mileage

As a general rule of thumb, your shoes have a lifespan of 600 – 800 kilometers. That being said, racing flats have a thinner outsole to facilitate it being lightweight. This thinner outsoles mean that it is easier to wear out as compared to training shoes which have a thicker outsole. Racing flats should be replaced approximately every 400 – 500 kilometers.

Terrain

Your shoes will wear out faster if you are running on the road all the time as compared to running on a cross-country terrain. This is because, on road, you will always land in the same plane. On the other hand, in the trails, the terrain makes it such that you will always be moving in different planes, landing in different directions. This slows down the wear and tear.

Read More: 5 Mistakes Runners Make When Buying Running Shoes

Bodyweight

A heavy runner puts their running shoes through more stress and work. This is because the running shoe has to absorb the shock of more weight. A heavier person causes more force to be applied to the midsole of the shoe. The midsole has to work harder to absorb this force and hence wears out faster.

Telltale Signs

  • Your outer sole has completely worn out and the white midsole is exposed
  • Your shoes no longer stand up straight when placed on a flat surface. It wobbles.
  • You no longer feel the bounce in your shoes when you run
  • You see cracks and creases in the white midsole
  • You have exceeded 800 kilometers of running in your shoes

Keep Track Of Your Shoe Mileage

This is why it is important to keep track of your running shoe mileage. You can do this by keeping a simple running shoe mileage diary. You can even use running apps such as Strava that allows you to keep track of your mileage in different pairs of shoes!

3 Important Reasons Runners Should Practise Yoga

Mel
-
0
3 Important Reasons Runners Should Practise Yoga

Yoga can teach us great lessons that are able to help us in life. Runners and athletes can benefit from practicing Yoga. The benefits of the Yogi life is immense – here are 3 important reasons why runners should incorporate Yoga into their life.

#1 Flexibility

Did you know the best marathoner of all time Eliud Kipchoge is greatly inflexible? He probably could benefit from some Yoga lessons.

Yoga brings you through a variety of stretches that could improve your range of motion in your given joint area. Flexibility is very important for athletes, especially runners. Did you know the running movement involves only a one plane movement – forward. This causes the muscles required for the forward movement to be particularly overdeveloped as compared to muscles required for the backward movement and lateral movement. These overused muscles become really tight and reduce your flexibility.

Yoga is a great way to stretch out your overdeveloped tight muscles. Running reduces your flexibility which can be countered by Yoga Classes.

#2 Mental Training

The most important thing Yoga can teach us is this. In Yoga, you are required to be in tough uncomfortable situations such as a back-bending pose and hold the pose. Sometimes you are required to sit in a pose for 30 minutes. In order to do so, you are required to be aware of your body, concentrate on your pose and breathing, and clear your mind. This helps make the situation more manageable. This skill is a transferable skill which can help you through any adversity thrown at you – in athletics and life.

Read More: Health Benefits of Yoga

#3 Strength

Yoga strengthens your entire body as a whole. It brings you through a series of poses that can train your strength, both physically and mentally. For instance, holding poses challenge your physical strength and mind. You have to hold these poses beyond fatigue, using yoga breathing techniques to help you manage the mental challenge. These poses also force you to engage your muscles to stay in a particular pose, strengthening them. In athletics, being strong is a plus.

Strength, both mental and physical is very important in athletics. Yoga is able to teach us both. Try out a quick 20 minute Yoga session right at home and start repeaing the benefits of Yoga!

4 Critical Ways To Improve Your Swim Kick

Mel
-
1
4 Critical Ways To Improve Your Swim Kick

The swim kick is one of the very important components of the freestyle stroke. There are 2 schools of thoughts regarding the swim kick. Some people argue that the legs should be saved for the bike and the run component of a triathlon. You should focus on your arm stroke instead. The other point of view is that kicking with the right amount of force preps your body physiologically for the upcoming bike and run. Hence, the importance of the kick.

The kick should be a gentle fluid flow, like a dolphin rather than a rough scissors motion. Your foot should only move up and down approximately 12 inches. Anything more will cause unwanted drag and make your underwater pull less efficient. Your kick should be like a flutter kick – one of a quick tempo.

Here are 4 key techniques to work on to improve your swim kick.

#1 Kick From The Hip

Many of us tend to bend our knees and kick. Your kick should come from your hip and not from your knees. This creates a large amount of drag and slows you down when you swim. Instead, keep your legs relatively straight and make sure that force is driven from your hip. Your knees will bend slightly naturally. So, you should focus on driving the force from your hip instead of focussing on keeping your legs straight.

#2 Kick Timing

There are 2 popular kick timings – the 2 beat and the 6 beat. 2 beats mean that your legs kick twice in one cycle. One cycle is 2 arm strokes. This means in a 2 beat kick, your right leg kicks as you left arm strokes followed by your left leg and right arm. In a 6 beat kick, your legs do not stop kicking. A 6 beat kick gives you more power. Often, a 2 beat technique is used by long-distance swimmers and triathletes. The 6 beat kick is used by sprint swimmers. A light flutter 6 beat kick is sometimes employed by distance swimmers as well.

#3 Point Your Toes

Photo Credits: Annie Emmerson

Not pointing your toes represents bad technique and slows you down dramatically. This is due to the drag created by your foot. When you do not point your toes, you are pushing water forward, hence slowing yourself down dramatically. Pay extra attention to pointing your toes when you kick. You can do this by doing kicking drills with a board. The sole objective of the drill would be to focus on pointing your toes, irrespective of speed and power.

Why is it good to wear men’s and women’s water shoes when swimming? Because it adds comfort to your feet. It will help your feet cool even on a hot summer and can let you kick freely on the water.

#4 Work On Ankle Flexibility

Linking back to pointing your toes, a lot of us may have problems with pointing our toes due to limited flexibility. If you are a pure swimmer, ideally, you should be able to point your toes beyond straight. This will help you reduce drag and allow you to swim faster more effortlessly. However, if you are a triathlete, your ankle should be flexible but not too flexible. This is because flexibility comes at the expense of stability. Stability is important in the cycling and running leg.

Read More: The 4 Pillars Of The Freestyle Stroke

3 Popular Diet Plans Any Runner Should Know

Mel
-
0
3 Popular Diet Plans Any Runner Should Know

If you are looking to boost your athletic performance, here are 3 popular diets that could just do the trick. Take your fitness performance to the next level by fueling yourself right. These diets are different. They work on optimizing your energy levels and training your body to use your body fat as an alternative source of fuel.

#1 Atkins Diet

Photo Credits: Livestrong

An Atkins diet is essentially a low-carbohydrate diet. The aim is to avoid carbohydrates. The rationale behind this is to train your body to switch from burning glucose to burning the fat stored in your body as an energy source. When you consume refined carbohydrates in large amounts, insulin levels rise and drop rapidly. The rising insulin levels trigger your body to store energy from the food you have consumed. If your body is using energy from the consumed food, it is less likely that your body will utilize the fat stored in your body as a primary energy source. People on this diet can, however, eat as much protein and fat as they like.

Read More: 5 Best Food For Runners

#2 Vegan Diet

The vegan diet is made popular by many ultra trail runners – Scott Jurek and Vlad Ixel alike. The vegan diet approach is only consuming plant derivatives. This means cutting out all animal-based products such as milk, cheese, eggs, and meat. People on the vegan diet often talk about the much higher energy levels they experience. This is because animal byproducts require more energy to be broken down. This causes a degree of fatigue as compared to a plant-based diet. Many Vegan ultra runners swear by this diet and attribute their high energy levels to Veganism.

Read More: Vegan VS Runner

#3 Intermittent Fasting

Intermittent fasting has become increasingly popular of late. People who fast intermittently eat within an 8-hour block, fasting for the remaining 16 hours. When you consume food, your glycogen levels are topped up. Throughout the day, your body utilizes this glycogen as a source of energy. After 12 hours of fasting, your glycogen levels become low. When this happens, your body is triggered to release fat into your blood stream. This fat is then converted into energy for food for your body and brain. This is the benefit of intermittent fasting – training your body to burn fat as fuel.

Insoles, Do They Affect Your Running?

Mel
-
0
Insoles, Do They Affect Your Running?

Some runners swear by insoles. Insoles make it possible for them to run. Without them, running would not be possible. Somehow, that knee pain just seems non-existent when running with insoles. On the other hand, some runners have no idea what insoles are. They are completely clueless as to the existence of insoles, let alone it’s functionality.

The science of the sole is one of great debate. It’s a billion dollar industry but begs the question – do I need insoles? This then leads us to another question – if I need insoles, what insoles are right for me given the array of choices out there!

So, What Are Insoles?

Photo Credits Currex Sole

An insole is a removable shoe insert mainly used to improve the comfort and fit of the shoe. Insoles are also advertised as being able to correct problems with the feet and pressure. It is said to help with many foot related problems such as arch problems and plantar problems.

Do I Need Insoles?

Insoles are designed to improve pressure distribution. Everybody runs differently. Sometimes, when we run, pressure is not evenly distributed. The way we run makes pressure accumulate at certain points and this accumulation can cause discomfort and even lead to injury. With an insole, this redistribution of pressure helps deal with this issue. It is in this manner that insoles can help a runner battling injury, to a runner who finds mild discomfort whilst running to an elite runner trying to gain a competitive edge.

However, if insoles give you discomfort, this means insoles are not for you. Remember, everyone runs differently, and everyone has their own preferences. There is no one best thing for everyone.

How Do I Choose An Insole?

Choosing an insole is like picking out the right shoe for you. People have different preferences. Some people prefer lightweight racing flats whereas some people prefer shoes with a little more cushioning. For example, I can vouch that the Mizuno Wave Emperor is the best shoe ever made to walk the earth, however, not everyone is going to agree with me. Especially those who like support and cushioning in their shoe.

Comfort is the main factor to consider when choosing an insole. Try on various insoles and see which gives you a more comfortable fit. Run in them before making your decision. Remember that if you’re going to be forking out your dough, make sure it’s worth the money!

To Become A Better Cyclist, Focus On These 4 Elements

Mel
-
1
To Become A Better Cyclist, Focus On These 4 Elements

It’s always important to get back to the basics. To become better, often you have to work on the basic elements of the game. Footballers don’t just play football all day every day. They work on their footwork, stamina, strength and their shooting techniques respectively. Likewise, to become a better cyclist, you have to pay attention to the minor details. Dedicate training sessions to work solely on your pedaling skills! Focus on these 4 elements to become a better cyclist.

#1 Circles Not Squares

We have always been told that cyclists should pedal circles, not squares to give you a smooth even pedal stroke. This uniform application of power gives a more efficient pedal and is what makes a better rider. The idea is to utilize all 360 degrees of the pedal. You should not be just pressing down at the beginning of each stroke. Instead, when you get to the bottom of each push, you should pull your foot back up. This technique uses your quads when you push and hamstrings when you pull, using two muscle groups instead of just one.

#2 Focus On Your Form

Like running, form is equally as important when it comes to cycling. Good cycling form means you are cycling more economically. Cycling more economically means you can cycle more efficiently with the energy you have. Always make sure you have a proper form.

A proper form means:-

  • When you get to the top of your cycle rotation (12 o’ clock), drop your heel to engage your quads, hamstrings and glutes. Drive your heels down to produce force and energy. Note this is the point where most power is produced.
  • When you get to the bottom of your cycle rotation (6 o’ clock), point your toes downwards and forward. This is to make sure that you engage all muscles when you perform the pulling motion of pedalling.

Read More: 3 Simple Ways To Improve Running Efficiency

#3 Ride Off Road

Photo Credits: D-Magazine

Riding off road allows for you to build your leg power. You use alot more strength and power when riding on trails as compared to riding on road. This has got to do with the terrain of the trails. The inconsistent terrain plus the elevation the trails offer forces you to pedal more smoothly to generate power. If not, you risk losing balance and traction. Hence, it’s time to switch up your road bike for a mountain bike. Train off road and become more efficient on road.

#4 Drills

One particular drill that will help you generate a more efficient pedal is the one legged drill. Pedal with only one leg and focus on driving a full circle instead of just pushing down on the pedal. Do about 30 seconds on each leg and alternate between both legs. This helps your legs develop the coordination and the right technique for an efficient spin.

Read More: 5 Tips For Any Runner To Become Faster

Simply put, all these 4 elements will allow you to share the work amongst your hamstrings, quads and glutes as compared to having only your quads do all the work!

4 Ways To Become Faster WITHOUT Running

Mel
-
0
4 Ways To Become Faster WITHOUT Running

We, runners, love training. We love logging in the miles and talking about the miles we’ve logged. We are a hardworking bunch. The promise of speed without the hard work seems counter-intuitive to us. We’ve been engineered to believe there is no free lunch in this world. So, 4 ways to become faster without running sounds – unbelievable! But here are 4 very real and effective ways to become faster without running.

#1 Wear Lighter Shoes

An often cited estimate is that for every 28 grams a runner shaves off her shoes, she will run one second faster per mile. Think about it, over a distance of 26 miles, you could possibly be running 26 seconds faster. That is a lot! The Mizuno Sayonara comes in at 250 grams as compared to the Mizuno Wave Emperor which weighs 180 grams. This means I could possibly shave off 52 seconds of my marathon personal best just by switching up my shoes.

However, we should always use shoes that suit us. Do not give up stability and cushioning for the lightweight factor because this may backfire. If you are well acquainted with shoes with a good cushioning and stability, switching to a racing flat will cause you to lose efficiency in your running and render any potential gains null.

So, the best thing to do is pick the lightest shoe possible that offers you the comfort you need for your run.

#2 Pay Attention To Running Cadence

A higher stride rate is ideal because of the force that helps propel you forward. If you spend too much time floating in the air, it decreases the amount of force pushing you forward. Your energy is spent on pushing yourself upwards, instead of propelling yourself forward which is the main goal. A higher cadence ensures that you are using force to propel yourself forward instead of upwards.

180 has always been this magic number. This help boost running efficiency and prevents overstriding.

Read More: Run Faster By Upping Your Stride Rate

#3 Get A Proper Warmup

The significance of a proper warmup cannot be stressed more. Warming up increases the blood flow to the working muscles. This means more oxygen is transported to these working muscles without the need for your heart rate to spike. Should you jump straight into your workout, this causes a spike in heart rate and puts your body into aerobic shock. Once your heart rate shoots up, it is going to be difficult to bring it back down and thus affecting your performance.

Read More: 5 Warmup Stretches For Runners

#4 Lose Body Fat

You run faster by about 2 seconds a mile for every pound you come closer to your ideal weight. This is because the lighter you are, the less force you require to move yourself forward.

Many runners could benefit from shedding a few pounds, but this must be done in a manner that is conducive to training rather than sabotaging it. Finding your ideal racing weight is a very delicate issue that requires a lot of fine-tuning. Remember losing weight may not be a good idea for all athletes, especially those who are naturally lean already, your healthy may suffer instead.

Read More: What Is Your Racing Weight?

5 Popular Fitness Trends of 2018 You Should Experience

Mel
-
0
5 Popular Fitness Trends of 2018 You Should Experience

It has been a thriving year for everything fitness. It’s trending right now and people are really into the fit life. It’s the in thing to be involved in right now. Here is a rundown of the 5 popular fitness trends of 2018. If you’re a total fitness geek, this would be totally up your alley.

#1 Group Classes

Why suffer alone when you can go through sweat, blood, and tears with a bunch of fitness freaks. And you know what, you aren’t the only crazy person who is going to actually enjoy the pain. You also get the additional motivation to push yourself to your limits. When you see someone pushing their limits, you are more likely to do the same.

Crossfit classes and boot camps are becoming increasingly popular for this reason. There’s just something about the camaraderie that keeps us going back for more. If you don’t know what I’m talking about, you’ve got to try it to understand it. Group classes truly embody the meaning of fitness family!

Read More: Crossfit – All You Need To Know

#2 Fitness Trackers

If you don’t have a Jawbone or a Garmin tracking your steps, heart rate, and pace, you’re probably not part of the cool kids’ gang. It’s imperative to have one of these cool gadgets these days. These gadgets track everything you want to know about your workout – duration, calories burnt, heart rate, distance and even pace. Some even track your sleep patterns!

Photo Credits: Consumer Reports

The latest must-have is the brand new Apple watch which boasts cellular functions. Leave your phone behind whilst on your run but still be connected to the digital world. You can receive texts and make calls whilst out on your run – whether you are on track, on your long run, in a jungle or atop a mountain. So cool right?

Read More: 6 Tips For Your GPS Watch And Heart Rate Monitor

#3 Heart Rate Monitoring

The idea of training based on heart rate monitoring is a current trend. Nowadays, with wrist-based heart rate monitors embedded in GPS watches, it makes heart rate monitoring much more convenient.

Training at different heart rate zones brings different benefits to your body! There are 5 different training zones – the warm-up zone, the fat burn zone, the cardio zone,  the intense zone and the maximum zone. Fully utilize your workout by training within specific heart rate zones. For instance, if you’re looking to burn fat, you should be training within the fat burn zone.

Read More: Understanding Your Heart Rate Zones

#4 Community Workouts

Community workouts are the in thing right now. You get to mingle with people, workout and get great discounts on cool brands. Community workouts are fitness events that are organized by fitness brands to showcase what they have to offer at the same time gain brand awareness. Some offer complimentary gear and some great discount vouchers.

Check out the Salomon monthly community run, or the Hoke One One Running clinic or the yoga classes by Lululemon.

#5 Core Attack

It’s always trending – getting a 6 pack! Everyone wants a 6 pack. There’s a reason why they get guys to flaunt their abs in Abercombie and Fitch and not guys with a beer belly! Everyone wants abs!

A strong core is also very important for most sport – from boxing to running, to cycling to CrossFit! The significance of a strong core cannot be stressed more. It gives you the stability you need and puts you in the proper posture that protects your back from sustaining injuries.

Read More: 4 Reasons Your Abs Aren’t Showing 

Year in Running

Supertramp
-
0
Year in Running

With 2017 officially over, I guess maybe it is time to do a recap of my year in running.

Yearly run stats
Running Calendar

Did lesser events in 2017 as compared to 2016 when I basically registered for anything and everything. As I run more, I realised I needed to be selective in going for runs. Thus, I refrained from registering for local runs as they are usually going along the same routes over and over again. Those few I did locally were mostly prizes from contests.

Achieved a couple of milestones in 2017. Namely;

  • Longest distance and duration: Titi Ultra 200km – 39hrs
  • First 100km Ultra Trail: Borneo Ultra Trail Marathon (BUTM)
  • First 100miles (Unofficial ie ownself run)
  • First 100miles Road Run (Official): Craze Ultra

Titi Ultra 200

This had to be the toughest I had ever experienced thus far. It was basically 2 loops of 100km with a COT of 40hrs. After running through the night, I did relatively well in the first loop completing it in 14hrs. However once the sun was out during loop 2, I struggled especially after I started to have abrasions on my groin area and I was practically reduced to turtle pace walk with a 24min/km pace towards the end. Yup, it was that bad. But I carried on knowing I had came too far to quit and finally completing it with barely 30mins to spare. Painful? Yes. Worth it? Absolutely.

BUTM

My first attempt at a 100km trail in the rural mountains of Borneo with an elevation of 4000+m. It was a tough run especially when I entered the night as I really struggled to stay awake. If not for some fellow runners’ help, I would not have made it till the end. But I was real glad I completed it given the conditions during the run. And running over multiple dilapidated suspension bridges was really interesting.

100miles Unoffical

On the first day of Chinese New Year, I decided to embark on a crazy run all by myself along the 100miles route used by Craze Ultra. As it was an unofficial run, there were no support stations except for those supported by my wallet ie convenient stores and petrol kiosks. Running all alone by myself was kinda surreal. If you were to ask me why I did it, I may not be able to give you a definite answer. But, I did it. 100miles all by myself.

Craze Ultra

Went a step up from 2016’s 101km to 100miles in 2017. Due to work commitments, I went into the run without as much preparation as I would like to have but oh well, never try never know yeah. I am never fast, but I guess I can tough it out most of the time. So after working out the projected timing I needed to complete the run at the 80km midpoint, I decided to simply walk the balance 80km. Some may say that is not running. Of course it is not. But this is the beauty of ultra running; there is actually a lot of walking involved. And before anyone say walking is easy, just imagine yourself preparing mentally for a 16hrs walk. Get the picture? So after a close to 17hrs walk, I became a 162% certified Nut case.

Also experienced a couple of slight disappointments in DNFing;

  • Tailwind Penang Eco 100 – 100miles DNF at 122km
  • Vietnam Mountain Marathon – 100km DNF at 60km
Tailwind Penang Eco 100
Where I ended my Vietnam Mountain Marathon adventure

No excuses for my DNFs in these. The only reason one would DNF a run is because one is not good enough for it. So all I can say is I was not good enough to complete these two. But they were learning experiences nonetheless and I believe experiences gained from them would aid me in managing my future runs.

My rather meagre haul for 2017

Now that 2018 is here, it is time to plan my runs for the year. I have a couple of interesting runs in mind and perhaps I will share my experiences in them with you next year.

Till then, keep running and always believe in yourself. Not all runs must end with a PB (whatever that means to you) or a podium. No run is too far to complete. It is all in your mind. Sometimes overthinking will actually stop you from attempting new challenges. Believe it or not, mental strength is far more important than physical abilities. Cheers!

Footnote:

I also attended a special marathon on the last day of 2017. It is not our usual kind of marathon but, the eternal marathon my friend is taking with her newly minted husband. As you can see, we each received a finisher medal for lasting the 3hrs dinner. So no prize for guessing this is a runner’s wedding.

Hand in hand, I believe they, as husband and wife, will last the distance, especially with all our blessings. Damien and Yam, enjoy this marathon of yours yeah.

Dam luv Yam Eternally Marathon

Philippine Triathlon Booms More in 2017

Servinio
-
0
Philippine Triathlon Booms More in 2017
Two-time SEA Games Triathlon champion Nikko Huelgas (PHI).

THE RISE of Triathlon in the Philippines continued in 2017 with the awesome showing of the national team in the Southeast Asian Games in Malaysia last August.  The Triathlon Association of the Philippines (TRAP) outshone its fellow national sports associations wherein their four-strong delegation took home two golds and two silvers.

After the 1.5-kilometer swim, 40-kilometer bicycle ride and 10-kilometer run, Nikko Huelgas successfully defended the gold medal he won two years ago in Singapore while Rambo Chicano settled for runner-up honors.  In the distaff side, Kim Mangrobang took the gold by edging out defending champion Claire Adorna.

TRAP regularly staged races throughout the year all over the country as part of their grassroots program. Aside from Triathlon, TRAP also organized races for other multi-sport events like Duathlon and Aquathlon.

It is not surprising then why TRAP has a wide national training pool with all the talents discovered in these races.  The Philippines is set to host the next SEAG in 2019 and TRAP is looking to add Duathlon and Aquathlon to the calendar and increase the number of available gold medals from the present two.

Private organizers also did their part by staging popular international franchise races like Ironman and Powerman Duathlon that drew top professional athletes from overseas.  This gave a chance to the so-called recreational athletes to match skills with world champions.

A big boost in bringing the sport closer to the masses has been the growing number of celebrity participants.  Even if races were held in faraway areas, it did not matter as fans came in droves to catch a glimpse of their showbiz idols.

Looking for a new physical challenge in 2018?  Give Triathlon a try.

2017 Marathon Diary

Servinio
-
0
2017 Marathon Diary

IN 2017, we joined a personal all-time high of nine marathons.  The 42.195-kilometer race is always a test of physical strength, resolve and mental toughness even for the most veteran of runners.

     Run 7-Eleven (February 5).  The race was held on the Skyway from Alabang to Buendia and back but the highlight was not the venue but the many freebies from sponsors given away at the finish line and race village – everything from snack items, ice cream, juices, coffee, soap and even condoms.  It ended up like runners having a trip to the grocery instead of going to an event.

 

     Clark Animo Run 8 (March 12).  Two loops around the Clark Special Economic Zone organized by the De La Salle Alumni Association-Pampanga Chapter for their charity projects.  This is the first of three marathons in Pampanga for the year.

 

 

     Bataan Freedom Run (April 2).  The hills of Mariveles, Bataan offered a different challenge for the race held in tribute to the brave Filipino and American soldiers of World War II.  A good portion of the route was also the same as the infamous Death March thus making one appreciate more the sacrifice of the troops.

 

     National Geographic Earth Day Run (April 23).  Still recovering from the experience in Bataan, we still joined in support of the race’s advocacy of preserving and caring for the environment.  This is one of the few runs with perfect attendance since 2011.

 

     1st Siargao International Marathon (July 23).  The beautiful and different scenery offered by the island made one forget to get tired while running to and from the Municipality of Del Carmen in a personal record time for the season.  For sure, Siargao’s sporting calendar now has another event to look forward to aside from surfing and game fishing.

 

    41st National MILO Marathon Metro Manila (July 30).  One is not a bona fide runner unless one joins the MILO Marathon.  The quest to qualify for the National Finals and be among the running elites continued and even joined a provincial race for the first time the following weekend in Angeles City.

 

     Color Manila Clark Marathon (September 24).  This is the first 42-kilometer race organized by Color Manila and held at Clark.  Luckily, all the marathon participants were spared getting dusted by colored powders along the route and at the finish line.

 

 

     Runrio Philippine Marathon (October 1).  A fitting ending to the rebooted Runrio Trilogy that included races held in June (21 kilometers) and August (32 kilometers).  The magic of completing all three interlocking medals continues to lure participants.

 

 

     Clark Sunset Marathon (December 9).  The difference here is that the race fired off at 5:00 PM.  The cool weather, fresh air and absence of traffic contributed may be the sign to hold more races in the provinces.

This early, several of the organizers have announced the return of their events for 2018.  Keep on training and see you on the road!

1...808182...213Page 81 of 213