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5 Things You Can Do Daily To Boost Your Mental Well-being

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5 Things You Can Do Daily To Boost Your Mental Well-being

In today’s fast-paced world, we often prioritise physical fitness while neglecting the equally important aspect of mental health. Just as our bodies require regular exercise and proper nutrition, our minds need consistent care and attention to function optimally. Mental well-being isn’t just the absence of mental illness—it’s about cultivating a state of psychological resilience that helps us navigate life’s challenges with greater ease and enjoyment. Here are five evidence-based practices you can incorporate into your daily routine to support and enhance your mental health.

1. Prioritize Restorative Sleep

Quality sleep serves as the foundation of good mental health, yet it’s frequently sacrificed in our busy lives. During sleep, your brain processes emotions, consolidates memories, and clears out toxins that accumulate throughout the day. Chronic sleep deprivation has been linked to an increased risk of anxiety, depression, and impaired cognitive function.

Creating an Effective Sleep Routine:

  • Consistent schedule: Go to bed and wake up at approximately the same time every day, even on weekends, to regulate your body’s internal clock.
  • Digital sunset: Implement a “screen curfew” by turning off electronic devices 60-90 minutes before bedtime to reduce exposure to sleep-disrupting blue light.
  • Bedroom environment: Optimise your sleep space by keeping it cool (65-68°F/18-20°C), dark, and quiet. Consider blackout curtains, white noise machines, or earplugs if needed.
  • Pre-sleep ritual: Develop calming activities that signal to your body it’s time to wind down—reading (from a physical book), gentle stretching, a warm bath, or listening to relaxing music.
  • Mindful consumption: Limit caffeine after noon and alcohol in the evening, as both can significantly disrupt sleep quality even if they don’t prevent you from falling asleep.

When you consistently get 7-9 hours of quality sleep, you’ll likely notice improvements in mood stability, stress management, and cognitive performance—all crucial components of robust mental health.

2. Move Your Body Intentionally

The mind-body connection is powerful, and physical movement directly impacts brain chemistry and function. Exercise increases the production of endorphins (natural mood elevators) while reducing stress hormones like cortisol. Regular physical activity has been shown to be as effective as medication for mild to moderate depression in some studies.

Incorporating Movement Throughout Your Day:

  • Morning activation: Start your day with 5-10 minutes of gentle movement such as stretching, yoga, or a brief walk to set a positive tone.
  • Break the sitting cycle: Set reminders to stand up and move for 2-3 minutes every hour if you work at a desk.
  • Nature-based activity: Whenever possible, exercise outdoors—combining physical activity with nature exposure provides additional mental health benefits.
  • Mindful movement: Choose activities you genuinely enjoy rather than those you feel obligated to do. The psychological benefits are greater when exercise feels rewarding rather than punishing.
  • Micro-workouts: On busy days when a full workout seems impossible, incorporate 5-10 minute “movement snacks” throughout your day—take the stairs, do a quick set of bodyweight exercises, or dance to a favourite song.

Remember that the mental health benefits of exercise begin immediately—even a single session can improve mood and reduce anxiety. The key is consistency over intensity; a daily 20-minute walk provides more psychological benefit than an occasional intense workout.

3. Practice Present-Moment Awareness

In an age of constant distraction, deliberately cultivating mindfulness—the practice of paying attention to the present moment without judgment—can significantly improve mental well-being. Research shows that regular mindfulness practice can reduce anxiety, prevent depressive relapse, improve concentration, and enhance emotional regulation.

Integrating Mindfulness Into Daily Life:

  • Formal meditation: Start with just 5 minutes daily of focused breathing meditation, gradually increasing the duration as it becomes more comfortable.
  • Mindful transitions: Use everyday transitions (before starting your car, waiting for the coffee to brew, before checking email) as cues to take three conscious breaths and centre yourself.
  • Sensory awareness: Several times throughout the day, take a moment to notice what you can see, hear, feel, smell, and taste right now. This simple practice anchors you in the present.
  • Single-tasking: Choose one routine activity daily (eating a meal, showering, walking) to do with complete attention, noticing details you normally miss.
  • Thought observation: Practice noticing your thoughts without automatically believing or acting on them. Try mentally labelling thoughts as they arise: “planning,” “worrying,” “remembering,” etc.

The cumulative effect of these small moments of presence throughout the day can significantly reduce the mental fatigue that comes from constant mental time-travelling between past and future concerns.

4. Nurture Meaningful Connections

Humans are inherently social beings, and research consistently shows that quality social connections are one of the strongest predictors of psychological well-being. Meaningful relationships provide emotional support, reduce stress, and even strengthen immune function.

Building and Maintaining Social Connections:

  • Depth over breadth: Focus on cultivating a few deep, authentic relationships rather than numerous superficial ones. Quality consistently outweighs quantity in the research on social connection and mental health.
  • Active listening: When interacting with others, practice being fully present—put away your phone, maintain eye contact, and listen to understand rather than to respond.
  • Vulnerability practice: Challenge yourself to share something authentic about your life or feelings in one conversation daily, even if it feels slightly uncomfortable.
  • Gratitude expression: Regularly tell the people in your life what you appreciate about them. This strengthens bonds and increases your awareness of the positive aspects of your relationships.
  • Community engagement: Consider joining groups aligned with your interests or values—volunteer organizations, classes, faith communities, or hobby groups provide built-in opportunities for meaningful connection.

Even brief positive social interactions can improve mood and cognitive function. A five-minute genuine conversation with a neighbour or store clerk can provide mental health benefits when approached with presence and authenticity.

5. Nourish Your Brain Through Nutrition

The food you eat directly affects brain function and mental health. Your brain requires a steady supply of nutrients to produce neurotransmitters, regulate mood, and perform cognitive tasks. Emerging research in nutritional psychiatry has revealed strong connections between diet quality and mental health outcomes.

Brain-Supporting Nutrition Strategies:

  • Mediterranean pattern: Emphasise a dietary pattern high in vegetables, fruits, whole grains, legumes, fish, olive oil, and nuts—all associated with a lower risk of depression and cognitive decline.
  • Omega-3 focus: Include fatty fish (salmon, sardines, mackerel), walnuts, flaxseeds, or a supplement to provide omega-3 fatty acids that support brain cell structure and reduce inflammation.
  • Complex carbohydrates: Prioritise whole food sources of carbohydrates (sweet potatoes, quinoa, oats, fruits) that provide steady energy to the brain and support serotonin production.
  • Gut-brain connection: Include fermented foods (yoghurt, kefir, sauerkraut) and fibre-rich prebiotic foods to support a healthy gut microbiome, which communicates directly with your brain through the vagus nerve.
  • Hydration awareness: Even mild dehydration can negatively impact mood and cognition. Aim to drink water consistently throughout the day rather than waiting until you feel thirsty.

Many people find that keeping a simple food journal—not to track calories but to notice connections between what they eat and how they feel mentally—helps them identify personal dietary patterns that either support or undermine their mental well-being.

Building a Sustainable Mental Health Practice

The most effective approach to mental health is consistent, small actions rather than occasional grand gestures. Consider these strategies to incorporate these five practices into your daily life:

  • Start small: Choose one micro-habit within each category to begin with, perhaps just 2-3 minutes per day. Small successes build momentum more effectively than ambitious plans that quickly become overwhelming.
  • Stack habits: Attach new mental health practices to existing routines. For example, practice deep breathing while waiting for your morning coffee to brew, or do a quick body scan meditation before getting out of bed.
  • Track without judgment: Keep a simple record of your mental health practices to build awareness, but avoid turning self-care into another source of stress or self-criticism.
  • Expect imperfection: Remember that consistency, not perfection, is the goal. If you miss a day (or several), simply begin again without harsh self-judgment.
  • Seasonal reassessment: Review and adjust your mental health practices every few months. Our needs change with different life circumstances, seasons, and stages.

Remember that mental health exists on a continuum that fluctuates throughout life. These daily practices won’t eliminate all challenges, but they can significantly improve your baseline well-being and resilience when difficulties arise. Just as physical fitness develops through regular training, mental fitness grows through consistent, intentional practices that gradually reshape your brain’s patterns and responses.

By investing just a few minutes each day in these five areas, you’re not just managing symptoms—you’re proactively building a foundation for lasting psychological well-being that enhances every aspect of your life.

Garmin and Researchers From Harvard and Oxford Universities Share Initial Findings From Landmark Study Examining Happiness

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Garmin and Researchers From Harvard and Oxford Universities Share Initial Findings From Landmark Study Examining Happiness

Singapore, 20 March 2025 – In conjunction with International Day of Happiness celebrated on 20 March 2025, Garmin announced a collaboration with researchers at Harvard University and the University of Oxford, today announced the early results from the first largescale study of its kind in this field, which seeks to identify predictors of happiness and wellbeing using data from smartwatches and smartphones to inform global public policies and product development. As the exclusive smartwatch provider, Garmin plays a critical role by leveraging the high-quality sensor data of its product portfolio. This includes advanced health monitoring features such as ECG, stress tracking, sleep monitoring, and heart rate variability (HRV), providing users with valuable insights into their well-being.

Garmin believes that true happiness is rooted in good health. Committed to overall well-being, Garmin not only tracks and supports daily health but also prioritizes initiatives that promote the health of communities worldwide.

The pilot study revealed several statistically significant findings. And while initial results need to be corroborated through the larger global study, they illustrated an important relationship between sleep, exercise and happiness.

Key findings included:

  • Daily physical activity and adequate sleep, both measured by Garmin devices, were strongly correlated with increased happiness and reduced levels of stress.
  • Emotional stability varied by age, with older adults showing more stability and younger adults more variability.
  • The study demonstrated high retention rates, suggesting participants found value in self-monitoring emotions during the day.
  • Respondents were happiest when involved in cultural and social activities, eating, or spending time with friends and family.

“As a collaborator on more than 1,000 research studies and clinical trials, the Garmin Health team is uniquely positioned to provide smartwatches with excellent battery performance, high-quality sensors and dynamic API or SDK integration for monitoring and reporting. We are honored to work with academic researchers at Harvard University and the University of Oxford on this groundbreaking study to better understand the intersection of happiness and health.” —Susan Lyman, Garmin Vice President of Consumer Sales and Marketing

After receiving approval from the Institutional Review Board (IRB), the pilot study was launched by Harvard Kennedy School of Government and Harvard T.H. Chan School of Public Health researchers – in collaboration with the Wellbeing Research Centre at the University of Oxford, the University of Warwick, the University of Saskatchewan, Avicenna and Garmin – at the Lugano Happiness Forum in Switzerland on June 18, 2024. Now, after successfully completing initial test phases, the Health and Happiness Study is expanding to include more than 10,000 participants from across the globe.

Surveys are sent to respondents’ smartphones three times per day, asking them to identify their current level of happiness and activities directly preceding the survey. Those reports are then cross-referenced with data from Garmin smartwatches and smartphones to provide a nuanced, qualitative and quantitative representation of how happiness is impacted by variables like physical activity, sleep, socialization and stress.

“The Health and Happiness Study is thrilled to work with Garmin as our exclusive smartwatch collaborator. Garmin’s unique combination of advanced wearable technology, a health-conscious user base, and a strong commitment to improving lives through data makes them the ideal partner for this groundbreaking research. By leveraging Garmin’s capabilities, we aim to overcome the recruitment and retention challenges that have hindered similar studies and uncover new insights into the drivers of mental health and well-being.” —Micah Kaats, Principal Investigator, Harvard University

The Health and Happiness Study is currently accepting applicants.

Garmin Health, a leading provider of digital health solutions that leverage the sensor data and insights of the Garmin product ecosystem, delivers custom results for corporate wellness, population health and patient monitoring programs. By using the Garmin Health API and SDK, third parties can seamlessly integrate real-time and historical smartwatch data into their apps in accordance with their specific privacy policies. As part of a global company that designs, manufactures and ships products worldwide, Garmin Health empowers enterprises to work with a single, trusted provider. For more information,  visit us online at garmin.com/en-SG/health/. 

Gear Review: Qiaodan Feiying Plaid 1.5

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Gear Review: Qiaodan Feiying Plaid 1.5

The Qiaodan Feiying Plaid 1.5 represents China’s ambitious entry into the highly competitive carbon-plated racing shoe market. As an update to the original Plaid model, this iteration brings significant refinements while maintaining the aggressive pricing that has made Qiaodan a growing presence on the international running scene. After testing these shoes across training runs and race-pace efforts, here’s my comprehensive assessment of this intriguing alternative to the established Western brands.

Design

The Feiying Plaid 1.5 showcases a bold aesthetic that confidently announces its performance intentions. The upper features a distinctive plaid-pattern engineered mesh that gives the shoe its name while providing visual differentiation in a market dominated by solid colours and gradients. This semi-transparent mesh reveals glimpses of the internal support structure, creating a technical appearance that communicates speed.

The midsole design employs Qiaodan’s proprietary TPEE (Thermoplastic Polyester Elastomer) foam called Q-Kungfu Pro, which is visibly structured with geometric sidewall patterns that add both style and functional stability. At 37mm in the heel tapering to 30mm in the forefoot, the stack height maximizes cushioning while staying within competition regulations.

At 7.9oz (224g) for a men’s US size 10, the Plaid 1.5 sits at the lighter end of the marathon super shoe spectrum, though not quite matching the lightest options from Nike or Adidas.

The overall silhouette features an aggressive rocker geometry with a distinct toe spring that visually communicates the shoe’s propulsive intentions, while the heel features a minimalist pull tab that makes wearing quick and easy.

Fit and Comfort

The Feiying Plaid 1.5 offers a racing fit that prioritizes performance while making notable improvements in comfort over its predecessor. The toe box provides adequate width for most foot types. The midfoot features a secure lockdown system using thin, semi-elastic bands that distribute pressure evenly across the instep.

The heel counter strikes an effective balance between structure and comfort, with light padding that prevents irritation during longer efforts without adding unnecessary weight. The collar height is well-calculated to avoid Achilles friction—a welcome improvement over the original model.

The gusseted tongue is thin yet protective, staying firmly in place throughout high-intensity efforts. The asymmetrical lacing system allows for customized tension across different zones of the foot, though the laces themselves could benefit from more stretch resistance as they tend to loosen slightly on longer runs.

One distinctive comfort feature is the sock-like inner sleeve that provides a smooth, nearly seamless interior. This construction eliminates most potential friction points, though runners with very wide feet may find the midfoot somewhat constraining. The insole is thin but effective, featuring moisture-wicking properties that help maintain comfort in humid conditions.

Overall, the fit splits the difference between pure racing performance and extended comfort—suitable for elite marathoners and serious recreational runners alike, though pure speed specialists might prefer an even more aggressive fit for 5K-10K distances.

Performance

The Feiying Plaid 1.5 delivers impressive performance credentials that allow it to compete with shoes double its price. The full-length carbon plate provides excellent propulsion, particularly at marathon pace (4:00-5:00/km), where the plate’s stiffness seems optimally tuned. The rocker geometry facilitates smooth transitions through the gait cycle, creating a distinct sensation of forward momentum.

The Q-Kungfu Pro foam offers an excellent balance of cushioning and responsiveness—softer than Adidas Lightstrike Pro but firmer than Nike ZoomX. This middle-ground approach works particularly well for the marathon distance, where protection and energy return must coexist. The energy return is most noticeable at tempo paces, where each stride seems to gain assistance from the previous footfall.

Stability is a notable strength compared to many super shoes. The relatively wide forefoot platform and the geometric sidewall design provide lateral security without adding significant weight, making the Plaid 1.5 suitable for runners who typically require stability features but want a race-day option.

The outsole design employs a strategic rubber placement pattern made of transparent CPU polymer called Q-ASU. This provides excellent traction on dry surfaces and reasonable performance in light rain, though wet corners should be approached with caution.

It was reported that at marathon distances, the shoe maintains its performance characteristics with minimal degradation, suggesting the foam formulation effectively resists compression during extended efforts. The energy efficiency benefits become increasingly apparent beyond the 30km mark, where the carbon plate continues to provide assistance even as leg muscles fatigue.

Durability

Durability represents a pleasant surprise in the Feiying Plaid 1.5, exceeding expectations for its category and price point. The outsole rubber, while not covering the entire surface, is reported to show minimal wear after 100+ km, particularly in the heel and forefoot push-off zones where durability matters most.

The engineered mesh upper has proven remarkably resilient during testing, with no fraying or tearing at flex points—a common weakness in lightweight racing shoes. The internal reinforcements at the toe cap and midfoot provide strategic structure without creating potential failure points.

The Q-Kungfu Pro foam is reported to maintain its responsive characteristics longer than many competitors, showing approximately 10% compression after 200 km. The carbon fibre plate retains its propulsive qualities with minimal degradation through at least 300 km of running, suggesting these shoes can serve beyond a single marathon cycle.

One durability concern involves the thin overlay connecting the lacing system to the midsole, which shows early signs of potential separation under high tension. Additionally, the heel collar fabric exhibits slightly accelerated wear compared to the rest of the upper, suggesting this could be a longer-term vulnerability.

Overall, it is reported to expect 350-450 km of effective performance from the Plaid 1.5—exceeding most super shoes in its class and providing excellent value given its competitive pricing.

Conclusion

The Qiaodan Feiying Plaid 1.5 represents a compelling alternative in the carbon-plated racing shoe market, delivering 90% of the performance of premium Western brands at roughly 60% of the price. Its standout features—the responsive yet durable Q-Kungfu Pro foam, well-tuned carbon plate, and surprisingly robust construction—combine to create a legitimate contender for marathon racing.

At approximately US$160, the value proposition is exceptional for performance-minded runners. The shoe is best suited for half-marathon to marathon distances, particularly for runners seeking a balance of speed, cushioning, and stability that many ultra-lightweight options sacrifice.

While Qiaodan still lacks the global distribution network of major Western brands, the performance benefits make them worth seeking out for cost-conscious competitors. The Feiying Plaid 1.5 demonstrates that meaningful running innovation isn’t limited to established brands, and represents a legitimate option for serious runners unwilling or unable to invest in increasingly expensive premium alternatives.

With the Feiying Plaid 1.5, Qiaodan has created more than just an affordable alternative—it’s developed a distinctive racing shoe with legitimate performance credentials that deserves consideration alongside the established global leaders.

Gear Review: HOKA Cielo X1 2.0

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Gear Review: HOKA Cielo X1 2.0

The HOKA Cielo X1 2.0 represents HOKA’s most aggressive entry into the competitive super shoe market. As the successor to the original Cielo X1, this updated model aims to challenge established rivals from Nike and Adidas in the carbon-plated racing category. After logging 30+ kilometres in these shoes across training runs, including tempo runs, here’s my breakdown of HOKA’s premier racing offering.

Design

The Cielo X1 2.0 makes a bold visual statement that clearly communicates its purpose. HOKA has abandoned its traditional maximalist aesthetic for a sleeker, more aggressive profile that signals speed at first glance. The engineered mesh upper features a translucent design that reveals the internal structure while maintaining a lightweight feel. The shoe’s most striking visual element is the dramatic rocker geometry, with a pronounced upward sweep at the toe that creates an unmistakable racing silhouette.

The midsole integrates HOKA’s proprietary PEBA-based foam (significantly lighter and more responsive than traditional EVA) with a carbon fiber plate that extends through the midfoot and forefoot. The colorways balance professional aesthetics with enough flair to stand out in a crowded field, with the electric blue/coral option being particularly eye-catching under race-day lighting.

Weight-saving measures are evident throughout, from the minimal tongue to the strategically placed rubber on the outsole. The Cielo X1 2.0 sits firmly in the super shoe weight class, shaving nearly an ounce from its predecessor.

Fit and Comfort

The Cielo X1 2.0 offers a performance-oriented fit that prioritizes lockdown over plushness. The gusseted tongue and asymmetrical lacing system work together to create a secure midfoot wrap that eliminates movement during high-speed efforts. The heel counter strikes an effective balance—structured enough to prevent slippage but not so rigid as to cause irritation during longer races.

The toe box provides adequate room for toe splay without excess volume that would compromise the racing fit. Runners with wider feet may find the forefoot slightly constrictive, as the shoe is designed with speed efficiency in mind rather than all-day comfort. The engineered mesh upper adapts well to foot shape after a brief break-in period, offering a semi-custom feel.

While comfort isn’t the primary focus of a racing shoe, the Cielo X1 2.0 remains surprisingly accommodating for its category. The PEBA foam provides enough cushioning to make marathon distances manageable, though it lacks the plush sensation of HOKA’s daily trainers. The shoe feels most comfortable at faster paces (sub-5:00/km), where the carbon plate and rocker geometry work in harmony.

Performance

Performance is where the Cielo X1 2.0 truly shines. The carbon fiber plate, positioned at the optimal angle within the midsole, delivers exceptional energy return and propulsion, particularly at race paces. The plate’s stiffness is tuned to activate most effectively between 5K and marathon pace, providing a noticeable “pop” during toe-off that contributes to running economy.

The aggressive rocker geometry facilitates quick turnover for shorter races while the substantial stack height (35mm heel/30mm forefoot) provides enough protection for the longer distances.

Transition through the gait cycle feels smooth and decisive, with the rocker geometry guiding the foot naturally from heel strike to toe-off. The shoe’s stability is surprisingly good for its category, with a wider forefoot platform than many competitors that helps maintain control during cornering and on slightly uneven surfaces.

The outsole design, featuring targeted rubber placement in high-wear areas, delivers excellent traction on both dry and slightly wet surfaces. The grip inspires confidence during race-day surges and tight turns without adding unnecessary weight.

Durability

As expected with most super shoes, durability is the Cielo X1 2.0’s relative weakness. The focus on performance and weight reduction naturally comes with longevity trade-offs. It was reported that the exposed foam sections of the outsole show wear after approximately 75km, though this doesn’t significantly impact performance until much later.

It was also reported that the engineered mesh upper has proven more durable than expected, with no signs of tearing or stretching even after multiple racing efforts. The reinforced toe cap effectively prevents premature breakdown in this high-stress area.

Further reports stated that the PEBA foam maintains its responsiveness longer than traditional EVA compounds, showing minimal compression after 150km. However, the distinctive “pop” from the carbon plate does diminish somewhat after 200-300km, suggesting these shoes are best reserved for races and key workouts rather than daily training.

For serious competitors, it is expected to get 300-400 quality kilometres from the Cielo X1 2.0 before performance noticeably declines—comparable to other shoes in this category but significantly less than traditional trainers.

Conclusion

The HOKA Cielo X1 2.0 represents a significant achievement in HOKA’s racing lineup, offering a compelling alternative to established super shoes from competing brands. Its standout features—the responsive PEBA foam, optimally tuned carbon plate, and efficient rocker geometry—combine to deliver genuine performance benefits across multiple racing distances.

The Cielo X1 2.0 demands a premium price, but delivers premium performance in return. It’s best suited for competitive runners targeting PR attempts from 5K through the marathon, particularly those who prefer a slightly more stable platform than other super shoes offer.

While not the most durable option for everyday training, the Cielo X1 2.0 excels in its intended role as a race-day weapon. For runners seeking a versatile carbon-plated shoe that can handle the final sprint of a 5K and the demanding miles of a marathon with equal competence, the HOKA Cielo X1 2.0 deserves serious consideration.

* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. HOKA’s products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.

8 Ramadan Fitness Tips to Maintain Motivation and Health

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8 Ramadan Fitness Tips to Maintain Motivation and Health

The holy month of Ramadan brings spiritual reflection, community connection, and the challenge of maintaining fitness routines while fasting from dawn to sunset. Balancing health goals with religious observance requires thoughtful planning, but it’s entirely possible to stay active and even make progress during this sacred time. Here are eight practical tips to help you maintain motivation and achieve your health goals during Ramadan.

1. Adjust Your Workout Timing Strategically

During Ramadan, timing is everything. Schedule your workouts when your energy levels are most optimal—either shortly before iftar (when you still have some energy reserves) or 1-2 hours after breaking your fast (when you’ve had time to digest and rehydrate). Pre-dawn workouts immediately after suhoor are also an option, though they work best for morning people. Avoid intense exercise during the final hours of fasting when dehydration and energy depletion are at their peak.

2. Modify Exercise Intensity, Not Just Duration

Rather than abandoning your fitness routine entirely, adjust the intensity to match your energy levels. Consider reducing your typical workout intensity by 30-50% during Ramadan. Lower-intensity strength training, moderate walking, gentle yoga, and lighter cardio sessions can help maintain fitness without depleting your reserves. Save high-intensity training for post-iftar when your body is properly fueled and hydrated.

3. Prioritize Hydration Between Sunset and Dawn

Dehydration is the biggest challenge for Ramadan fitness. Create a strategic hydration schedule during non-fasting hours by drinking water consistently rather than in large amounts at once. Aim for at least 2-3 liters between iftar and suhoor, spacing your intake throughout the evening. Consider tracking your water consumption with a marked bottle or app to ensure adequate intake. Include hydrating foods like watermelon, cucumber, and yogurt in your meals.

4. Focus on Nutrient-Dense Meals at Suhoor and Iftar

The quality of your nutrition becomes even more crucial during Ramadan. At suhoor, emphasize slow-digesting complex carbohydrates (oatmeal, whole grains, sweet potatoes), quality proteins (eggs, yogurt, chicken), and healthy fats (nuts, avocado) to sustain energy throughout the day. For iftar, start with dates and water to quickly replenish blood sugar, then enjoy a balanced meal with plenty of vegetables, lean proteins, and moderate portions of complex carbohydrates. Avoid overeating, which can sabotage both fitness goals and quality sleep.

5. Embrace Strength Maintenance Over Progressive Gains

Adjust your fitness expectations for Ramadan by focusing on maintaining strength and muscle rather than pursuing progressive overload. This mental shift helps prevent frustration and reduces the temptation to overtrain. Consider reducing weights by 20-30% and focusing on proper form and controlled movements. Remember that maintaining fitness during Ramadan is an achievement in itself—gains can be pursued more aggressively in the following months.

6. Create Accountability Through Community

Ramadan offers unique opportunities for community support. Find a workout buddy with similar goals to keep each other accountable during the holy month. Many mosques and Islamic centers organize group fitness activities specially timed around iftar or taraweeh prayers. Online communities dedicated to Ramadan fitness can provide motivation, practical tips, and spiritual encouragement when your personal motivation wanes.

7. Prioritize Quality Sleep Despite Disrupted Schedules

Ramadan naturally disrupts sleep patterns with late-night prayers and pre-dawn meals. Maximize sleep quality by taking a short 20-30 minute nap in the afternoon if possible. Create a restful sleep environment for when you do sleep, keeping your bedroom cool, dark, and free from distractions. Consider using breathable, comfortable sleepwear to enhance sleep quality. While your total sleep hours might decrease, focusing on sleep quality can help maintain energy levels for both worship and fitness.

8. Track Progress Through Multiple Metrics

During Ramadan, scale weight and traditional fitness markers may fluctuate. Expand your definition of progress to include consistency in worship, nutritional quality, hydration goals, maintenance of physical activity, and general well-being. Use a journal to track both physical and spiritual progress throughout the month. This broader perspective nurtures a healthy relationship with fitness during this holy time and acknowledges the balance between physical and spiritual health.

By implementing these practical strategies, you can maintain fitness momentum throughout Ramadan while honoring the spiritual essence of the month. Remember that Ramadan presents a unique opportunity to build mental discipline and resilience—qualities that benefit both spiritual practice and fitness goals. With thoughtful planning and realistic expectations, this month can become not just a time of spiritual growth but also a period of renewed commitment to your health and wellness journey.

When to Replace Your Running Sunglasses: Signs of Wear

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When to Replace Your Running Sunglasses: Signs of Wear

Running sunglasses are a must-have to guard your eyes from damaging UV rays, reduce glare, and enhance visibility when on the go. However, like any other running gear, they would wear out after long service. Knowing the right time to replace them will ensure high performance for eye protection. Signs that your time for a new pair of running glasses has come.

1. Scratched or Damaged Lenses

While minor scratches may not seem very serious, they gradually impair vision and distract the person using them, leading to reduced performance. Deep scratches also weaken the lens structure and make it more prone to breaking during runs. If the extent of damage to your lenses is such that they obscure your view, take it as a cue to consider buying a new pair.

2. Reduced UV Protection

Like any other sunglasses, running glasses lose their UV protection with time and constant exposure to sunlight. Protection from UV rays is vitally necessary for shielding the eyes from burns, cataracts or macular degeneration. If you have had your running shades for years now and your eyes feel more fatigued or sensitive to sunlight than they used to, it might indicate that your UV protection is fading out. To ensure their protection against UV rays, get them checked at the optical store.

3. Lens Discoloration or Fading

Lens discoloration or some yellowish tint in them may indicate the breakdown of the protective coatings. Good running shades come with several anti-reflective, anti-fog, and UV-blocking coatings that can erode with time. If your lenses are no longer providing the same level of clarity and colour contrast as they used to do, then it is high time to get rid of that pair.

4. Loose or Worn-Out Frames

Sunglasses get loose over time because of frequent wear, sweat, and temperature variations. If they are always slipping down your nose while running or are loose at the temples, chances are you are using them unchecked. Besides, brittle or cracked frames run the risk of breaking, which puts your eyesight in danger.

5. Compromised Nose Pads and Temples

Nose pads and the temple grips on sunglasses for running support a proper fit during running. If these useful bits are peeling off, disintegrating, or compromised, your sunglasses won’t sit firmly on your face. That may prove distracting and hamper your performance, making it harder to focus on the run. If new nose pads haven’t solved the issue, upgrade to a new pair.

6. Fogging Issues and Reduced Ventilation

In good-quality running sunglasses, ventilation systems help prevent fogging. Apart from that, if, after giving your lenses a good clean, they are still fogging up frequently, the anti-fog coating has probably started to wear off. Persistent fogging can obstruct vision and is dangerous for many runs in changing weather conditions. A pair designed with modern anti-fog technology should be tested in such a case.

7. Persistent Headaches

Persistent headache when wearing sunglasses may indicate that your sunglasses are no longer providing satisfactory UV protection. Visual distortions caused by mismatched frames or subpar lenses might make your eyes work harder. To ease these symptoms, swap out your old sunglasses for a high-quality pair that provides protection and appropriate lens alignment.

8. Broken Hinges or Structural Damage

Running sunglasses receive a lot of handling, impact, and movement. It might be necessary to replace the hinges if you observe that they are cracked, or loose. This makes them unreliable when you’re running. Longer wear and improved performance are guaranteed when you get a sturdy, high-quality pair.

Conclusion

Protecting your eyes and improving your performance are two important functions of your running sunglasses. Ignoring wear indicators can cause pain, blurred vision, and even harm to the eyes. You can guarantee that your runs will always be the clearest and most protected if you check your sunglasses frequently and know when to replace them. Consider replacing your worn-out pair with a high-quality model that fits your running requirements and offers the best comfort and vision.

Where Tokyo Meets Running: Inside Asics Run Tokyo Marunouchi

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Where Tokyo Meets Running: Inside Asics Run Tokyo Marunouchi

In the heart of Tokyo’s business district, nestled within the sleek architecture of Marunouchi, sits a running destination unlike any other. Asics Run Tokyo Marunouchi isn’t merely a retail store—it’s a comprehensive running hub that combines shopping, community, and technology to create an unparalleled experience for runners of all levels.

More Than a Store: A Runner’s Paradise

What sets Asics Run Tokyo Marunouchi apart from conventional athletic retailers is its holistic approach to running. The facility spans multiple floors, each designed with the runner’s journey in mind.

The retail section offers Asics’ full range of performance footwear and apparel, but the experience extends far beyond shopping. The space features state-of-the-art gait analysis technology, allowing customers to receive personalized footwear recommendations based on their unique running style and biomechanics.

Accessible Shoes/Equipment Rental: Try Before You Buy

One of the most practical and innovative features of Asics Run Tokyo Marunouchi is its comprehensive rental program. Visitors can rent high-quality running shoes, performance apparel, and even accessories at surprisingly affordable rates. Starting at just ¥220 for shoes and apparel items, the rental service makes premium running gear accessible to everyone.

This feature is particularly valuable for travellers who didn’t pack running gear, local office workers wanting a midday run without carrying extra bags, or runners simply wanting to test products before investing in a purchase. The rental process is streamlined and efficient—just select your size, pay the modest fee, and you’re ready to hit Tokyo’s scenic running routes.

All rental items are thoroughly cleaned and sanitized between uses, maintaining Asics’ commitment to quality and hygiene. For those who fall in love with their rental gear, the cost can often be applied toward purchase, making it a risk-free way to find your perfect running equipment.

The Ultimate Urban Running Base

Perhaps the most distinctive feature of Asics Run Tokyo Marunouchi is its function as a “running station” in the urban landscape. Visitors can use the facility’s premium locker rooms, shower facilities, and secure storage—a rare luxury in space-conscious Tokyo. This transforms the store into a practical starting point or finish line for runs throughout the city.

Located minutes from Tokyo Station, runners can drop their belongings, change into running gear, and hit the nearby Imperial Palace running route—a favourite 5km loop among Tokyo’s running community. After completing their run, they can return to refresh, change, and continue their day.

Technology Meets Tradition

Asics blends Japanese precision with cutting-edge technology throughout the facility. The store’s run lab features advanced motion capture systems and pressure-mapping technology that analyzes running form with remarkable detail. This data allows staff to provide evidence-based recommendations tailored to each runner’s needs.

The technology extends to product customization as well. Visitors can design personalized running gear with unique colourways and specifications that reflect their individual styles and preferences.

Community Hub in the Urban Core

Beyond retail and services, Asics Run Tokyo Marunouchi functions as a community centre for Tokyo’s vibrant running culture. The store hosts regular running events, training sessions, and workshops led by professional coaches and athletes.

The facility’s digital community board displays running routes, upcoming races, and local running clubs—connecting visitors to the broader Tokyo running ecosystem. This emphasis on community turns what could be a solitary activity into a shared experience.

A Reflection of Japanese Running Culture

What makes this location truly special is how it embodies Japan’s deep appreciation for running. The store’s minimalist aesthetic, meticulous organization and attention to detail reflect Japanese design principles, while the service exemplifies the culture’s commitment to hospitality, or “omotenashi.”

For visitors to Tokyo, Asics Run Tokyo Marunouchi offers more than just a shopping destination—it provides a window into Japanese running culture and an opportunity to experience how urban running can be elevated to an art form.

Whether you’re a serious athlete looking for performance analysis, a business traveller seeking a convenient urban running solution, or a casual runner wanting to experience Tokyo’s running scene, Asics Run Tokyo Marunouchi represents the future of running retail—where product, service, community, and experience converge to create something truly revolutionary in the heart of one of the world’s most dynamic cities.

Store Details:
Address: Tokyo, Chiyoda, Marunouchi 2-5-2 Mitsubishi Building B1F Map
Access:
– Immediately outside Exit M3 of Tokyo Metro Marunouchi Line Tokyo Station
– 2-minute walk from Exit 5a of Tokyo Metro Chiyoda Line Nijubashimae Station

More information can be found at
https://www.asics.com/jp/ja-jp/mk/store/asicsruntokyo-marunouchi

Embracing Mindfulness in the New Year: 4 Essential Practices

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Embracing Mindfulness in the New Year: 4 Essential Practices

The start of a new year brings both excitement and potential pressure. While fresh beginnings offer opportunities for growth, they can also create overwhelming expectations. Finding balance through mindfulness is key to sustainable progress.

1. Activate Your Body

Physical movement produces powerful mental benefits. When you exercise—whether through walking, sports, strength training, or yoga—your brain releases endorphins that elevate mood, sharpen focus, decrease stress, and build confidence. Any form of movement contributes to mental wellness and enhances overall well-being.

2. Review Your Journey

Before setting new intentions, pause to examine the past year. Thoughtful reflection helps identify stress triggers and develop effective coping strategies. Consider these reflection questions:

  • How did I successfully manage stressful situations last year?
  • Which stressors fall within my control versus outside it?
  • What circumstances help me feel most relaxed?
  • What calming techniques can I employ during anxious moments?

3. Build Sustainable Habits

Resist the urge to completely transform your life overnight. Dramatic changes often lead to burnout. Instead, introduce small, manageable habits that integrate naturally into your existing routine—daily walks, experimenting with nutritious recipes, brief reading sessions, or enhanced morning rituals. Focus on simple actions that advance broader goals without disrupting your current lifestyle.

4. Prioritise Personal Renewal

Designate specific times for self-care practices that restore your energy. Self-care varies by individual but centers on activities that nurture your mental and physical health. Consider:

  • Enjoying a special beverage while journaling
  • Taking phone-free nature walks
  • Completing postponed simple tasks
  • Creating a home spa experience
  • Practicing brief yoga or breathing exercises
  • Exploring new experiences
  • Watching beloved films with homemade treats
  • Preparing favorite meals accompanied by music

Remember that achieving goals becomes more sustainable when balanced with mindful self-care practices.

Gear Review: HOKA Bondi 9

Zhiyong
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Gear Review: HOKA Bondi 9

The HOKA Bondi has long been the gold standard for maximum cushioning in the running shoe market, and the latest iteration – the Bondi 9 – continues this legacy while introducing meaningful improvements. Released earlier this year, this update to HOKA’s flagship comfort model brings enhanced stability, refined cushioning, and improved ride to an already successful formula. As someone who has put over 100km into these shoes across various terrains and distances, I’ll break down exactly what makes the Bondi 9 tick and help you determine if it’s worth the investment for your running needs.

Design

The HOKA Bondi 9 maintains the brand’s signature maximalist aesthetic while incorporating some refined elements. The engineered mesh upper features a clean, modern look with subtle overlays that enhance both style and structure. The new premium midsole foam which features the supercritical foamed EVA – the shoe’s most distinctive feature – has been resculpted to be lighter, more resilient, and more dynamic.

Available in a range of colourways from subtle to striking, the shoe balances its chunky silhouette with contemporary design elements that make it more versatile for both athletic and casual wear.

Fit and Comfort

The Bondi 9 excels in the comfort department, living up to HOKA’s reputation for plush cushioning. The midsole features updated geometries and a rearfoot-focused Active Foot Frame™ for enhanced support and control. An additional 2mm of stack height and a refined MetaRocker™ also provide a smooth, plus cushioned ride.

An elevated structured knit upper with zonal breathability creates a more accommodating and comfortable fit, while the new 3D molded collar gives an even softer feel and easy step-in.

Performance

Despite its substantial cushioning, the Bondi 9 delivers surprisingly responsive performance. The foamed EVA midsole provides exceptional shock absorption, making it ideal for long-distance running and recovery days. The MetaRocker™ geometry promotes a smooth heel-to-toe transition, helping to maintain momentum during longer runs. While not designed for speed work, the shoe performs admirably at steady paces and excels during extended periods on feet. The balanced stack height offers excellent stability without compromising the cushioned ride that HOKA is known for.

Durability

The Bondi 9 shows impressive durability for a high-cushion shoe. The outsole has been finished with durabrasion rubber to combat high wear zones in the outsole, ensuring that the Bondi
will provide traction, mile after mile.

The engineered mesh upper maintains its shape and structure well, with reinforced zones around stress points preventing premature breakdown. The midsole compression is gradual rather than sudden, helping maintain the shoe’s cushioning properties over its lifespan. Most users can expect 650-800km of reliable performance before significant degradation occurs.

Conclusion

The HOKA Bondi 9 represents a refined evolution in maximalist running shoes, successfully balancing plush comfort with practical performance. While the price point is premium (S$269), the combination of exceptional comfort, solid durability, and versatile performance makes it a worthwhile investment for runners seeking maximum cushioning without compromising stability. It’s particularly well-suited for long-distance runners, recovery runs, and anyone who spends extended time on their feet. Though not ideal for speed work or race day, the Bondi 9 excels in its intended role as a daily trainer and recovery shoe.

* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. HOKA’s products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.

The HOKA Bondi 9 is now available at the HOKA ION Concept Store, HOKA Raffles City Concept Store, and HOKA Takashimaya Store.

How to Train for Your Next Running Event in Southeast Asia (2025 Guide)

Team JustRunLah!
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How to Train for Your Next Running Event in Southeast Asia (2025 Guide)

Are you preparing for your next marathon or running event in Southeast Asia? With its hot and humid climate, running in this region presents unique challenges that require careful preparation. Whether you’re gearing up for a 5K, half marathon, or full marathon, a well-structured training plan is essential to perform your best. In this guide, we’ll cover effective training strategies, essential travel preparations, and highlight top races you should consider in 2025.

Essential Training Tips for Running in Southeast Asia

1. Heat Acclimatization
Running in Southeast Asia’s tropical climate requires acclimatization to heat and humidity. To prepare:

  • Train during the warmest parts of the day to help your body adapt.
  • Gradually increase exposure to heat over several weeks.
  • Stay hydrated with electrolyte-rich drinks to maintain sodium and fluid balance.

2. Structured Training Plan
A well-planned training schedule ensures you’re race-ready:

  • Follow a 12-16 week program based on your chosen race distance.
  • Incorporate a mix of long runs, interval training, and rest days.
  • Include strength training to improve endurance and prevent injuries.

3. Proper Running Gear
The right gear makes a significant difference in comfort and performance:

  • Choose lightweight, moisture-wicking clothing to stay cool.
  • Opt for well-ventilated running shoes with good grip for humid conditions.
  • Wear a cap and sunglasses to protect against the sun.

4. Nutrition and Recovery Strategies
Fueling your body correctly is key to a successful race:

  • Eat a balanced diet rich in carbohydrates, protein, and healthy fats.
  • Practice race-day nutrition during long runs to find what works best for you.
  • Prioritize sleep, stretching, and foam rolling to aid recovery.

Upcoming Running Events in Southeast Asia (2025)

Here are some top races you should consider adding to your calendar:

  1. Singapore Marathon (December)
    • A world-class event featuring an exciting city route with iconic landmarks.
    • Registration typically opens around July.
  2. Bangkok Marathon (November)
    • A scenic race through Thailand’s bustling capital with excellent crowd support.
    • Early bird registration starts around May 2025.
  3. Bali Marathon (August)
    • Experience breathtaking coastal views and lush landscapes in this unique race.
  4. Kuala Lumpur Standard Chartered Marathon (September)
    • It is a challenging yet rewarding course through Malaysia’s vibrant capital.
    • Registration begins in April 2025.
  5. Manila Marathon (October)
    • A fast and flat course ideal for setting personal bests.
  6. Phuket International Half Marathon (June)
    • A tropical race with beautiful beachside views and great atmosphere.
    • Registration starts in February 2025.

Travel Preparations for Your Race

Preparing for an international race requires careful planning to ensure a smooth experience:

1. Plan Your Travel Early

  • Book flights and accommodations well in advance to secure the best rates.
  • Consider staying near the race start line for convenience.

2. Pack Smart

  • Pack lightweight clothing suited for the tropical climate.
  • Bring your race-day essentials, including running shoes, hydration packs, and nutrition.
  • Don’t forget travel adapters and local currency.

3. Adjust to the Time Zone

  • Arrive a few days early to adjust to the local time.
  • Gradually shift your sleep schedule before departure.

4. Stay Healthy During Travel

  • Stay hydrated during your flight.
  • Avoid trying new foods right before race day to prevent stomach issues.

Training for a running event in Southeast Asia requires dedication, planning, and adaptation to the region’s climate. By following these training and travel tips, you’ll be well-prepared to conquer your next race and make the most of the experience. Whether you choose Singapore, Bangkok, or Bali, 2025 is packed with exciting running opportunities.

Get ready, stay focused, and enjoy the journey to your next running goal!

8 Tips for a Healthier Hot Pot Experience

Team JustRunLah!
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8 Tips for a Healthier Hot Pot Experience

Is Hot Pot Healthy?

Hot pot, also known as steamboat, is a popular social dining experience where friends and family gather to cook and share a variety of ingredients in a simmering pot of broth. While hot pot can be a fun and delicious experience, many wonder if it’s healthy.

The Not-So-Good News

Unfortunately, a typical hot pot meal can be high in sodium, saturated fats, and carbohydrates, which can be detrimental to our health if consumed excessively. Processed foods like fish balls, meatballs, and crab sticks are high in sodium and saturated fats, while the broth itself can be high in salt and saturated fats from added ingredients like pork belly and organ meats.

8 Tips for a Healthier Hot Pot Experience

Fortunately, there are ways to make hot pot a healthier experience. Here are 8 tips to help you enjoy a healthier hot pot meal:

1. Choose a Lighter Broth

Opt for a clear or light-flavoured broth like mushroom and cabbage tofu soup. You can also use low-sodium chicken or vegetable bouillon to reduce the salt content. And remember, it’s best not to drink the broth to avoid excessive sodium intake.

2. Select Leaner Protein Sources

Choose lean protein sources like fish, seafood, lean pork, and chicken without skin. Avoid internal organs like the liver, intestines, and beef tripe, which are high in saturated fats and cholesterol.

3. Go Easy on Carbohydrates

Limit your carbohydrate intake by choosing a small bowl of rice or noodles. This will help you avoid consuming excess refined carbohydrates and calories.

4. Add More Vegetables

Load up on vegetables like carrots, cabbage, spinach, mushrooms, peppers, and green peas. This will not only add fibre and nutrients to your meal but also help you feel full and satisfied.

5. Opt for Lighter Dipping Sauces

Choose lighter dipping sauces like fresh-cut chillies with soy sauce, minced garlic, and vinegar sauce. Avoid oil-based sauces like sambal, chilli oil, and deep-fried garlic.

6. Limit Processed Foods

Go easy on processed foods like fish balls, meatballs, and crab sticks, which are high in sodium, saturated fats, and chemical preservatives.

7. Watch Out for Nitrite Levels

Nitrites are preservatives commonly used in processed meats like bacon and sausages. Be mindful of the nitrite levels in your hot pot broth. Repeated boiling of the broth for more than 90 minutes can increase nitrite levels, so set a time limit.

8. Eat Slowly and Mindfully

Finally, remember to eat slowly and mindfully. Hot pot can be a social and enjoyable meal, but it’s easy to overeat when you’re distracted by conversation and the temptation of delicious food.

It takes about 20 minutes for your brain to register that you’re full, so take your time and chew thoroughly to avoid overeating.

By following these 8 tips, you can enjoy a healthier and more balanced hot pot experience with your friends and family. Happy hot potting! 🍲👍

Over 800 Students, Alumni, And Staff Collectively Raised More Than S$250,000 At The Bizad Charity Run 2025

Team JustRunLah!
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Over 800 Students, Alumni, And Staff Collectively Raised More Than S$250,000 At The Bizad Charity Run 2025

SINGAPORE, 12 January 2025 – NUS Business School’s 15th Bizad Charity Run (BCR) defied the rain to achieve outstanding success. The event, which kicked off the school’s 60th-anniversary celebrations, drew over 800 students, alumni, and staff who collectively raised over $250,000.

Photo: IG @nusbcr

The event was graced by Mr Eric Chua, Senior Parliamentary Secretary, Ministry of Culture, Community and Youth (MCCY) and Ministry of Social and Family Development (MSF), who flagged off the run. Proceeds will benefit the NUS Business School Alumni Bursary, Student Experience Funds, and Youth Guidance Outreach Services.

Photo: IG @nusbcr

NUS Business School extended a heartfelt thank you to all the donors, participants, and volunteers who made this event possible. Everyone’s generosity and support will make a real difference.

Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr
Photo: IG @nusbcr

Together, we look forward to seeing you all again next year as we continue to make an impact and run for a cause!

8 New Year’s Resolutions You Can Actually Keep

Team JustRunLah!
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8 New Year’s Resolutions You Can Actually Keep

The start of a new year is the perfect opportunity to set intentions and make positive changes. Why not shake things up and make this year’s resolutions enjoyable, attainable, and exciting? By doing so, you’ll be more likely to stick to them and make sustainable progress towards a healthier, happier you.

1. Discover New Adventures

Trying new physical activities can be a great way to stay motivated and engaged in your fitness journey. Consider activities that you’ve always wanted to try but never had the chance. Some examples might include:

  • Dance classes (e.g. salsa, hip hop, ballet)
  • Rock climbing
  • Paddle-boarding
  • Trampoline workouts
  • Aerial yoga

Not only can trying new activities be fun, but it can also help prevent boredom and plateaus in your workout routine.

2. Team Up

Joining a sports interest group or team can be a great way to combine fitness with social interaction and fun. Some examples might include:

  • Recreational soccer or basketball leagues
  • Running or cycling clubs

Being part of a team can provide accountability and motivation, as well as opportunities to meet new people and make friends.

3. Get Outdoors

Spending time outdoors can be a great way to boost your mood and energy levels, while also getting some exercise. Consider activities like:

  • Hiking or backpacking
  • Biking or mountain biking
  • Kayaking or canoeing
  • Rock climbing or bouldering
  • Outdoor yoga or Pilates

Getting outdoors can also provide a change of scenery and help prevent boredom in your workout routine.

4. Learn Something New

Learning a new skill or activity can be a great way to stay engaged and motivated in your fitness journey. Consider activities like:

  • Acro-yoga
  • Hula hooping
  • Parkour
  • Capoeira
  • Aerial silks

Not only can learning something new be fun, but it can also help challenge your body and mind in new ways.

5. Dance Your Way to Fitness

Dancing can be a great way to get some exercise while also having fun. Consider activities like:

  • Taking dance classes (e.g. salsa, hip hop, ballet)
  • Having dance parties at home with friends
  • Using dance-based workout videos or apps
  • Going to dance-based fitness classes (e.g. Zumba, Hip Hop Abs)

Dancing can be a great way to boost your mood and energy levels, while also getting some cardio exercise.

6. Healthy Cooking Challenges

Cooking healthy meals can be a great way to support your fitness goals while exploring new flavours and recipes. Consider activities like:

  • Trying new healthy recipes each week
  • Experimenting with different cuisines (e.g. vegan, gluten-free, Mediterranean)
  • Using meal planning or cooking apps
  • Taking cooking classes or workshops

Healthy cooking challenges can be a fun way to stay engaged and motivated in your fitness journey, while also nourishing your body with nutritious foods.

7. Fitness Challenges with Friends

Having a workout buddy or joining a fitness challenge with friends can be a great way to stay motivated and accountable. Consider activities like:

  • Creating a fitness challenge with friends (e.g. plank challenge, squat challenge)
  • Joining a fitness class or workshop with friends
  • Using fitness apps or social media to connect with friends and stay motivated
  • Setting fitness goals and tracking progress with friends

Having a supportive community can be a great way to stay engaged and motivated in your fitness journey.

8. Give Back While Getting Fit

Participating in charity events or volunteering for active events can be a great way to give back to your community while also staying active. Consider activities like:

  • Participating in charity runs or walks
  • Volunteering for events like bike rides or triathlons
  • Joining a charity fitness team or group
  • Using fitness apps or social media to connect with others and stay motivated

Giving back while getting fit can be a great way to stay engaged and motivated in your fitness journey, while also making a positive impact on your community.

The key to sticking to your fitness resolutions is to choose activities that you genuinely enjoy. By doing so, you’ll be more likely to make positive lifestyle changes that will last a lifetime.

10 Ways to Kickstart Your Fitness Routine

Team JustRunLah!
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10 Ways to Kickstart Your Fitness Routine

We’ve all been there: starting the week with ambitious fitness goals, only to have them derailed by work, family, and social commitments. Before we know it, excuses like ‘I’m too busy’ or ‘I’m too tired’ become ingrained habits.

But it’s time to break the cycle! Exercise isn’t a luxury, it’s a necessity. And the key to getting back on track is finding motivation. With the right mindset, you can overcome obstacles and make fitness a sustainable part of your busy life. So, where will you find your motivation to get moving?

Ready to take the first step? Here are 10 general tips to guide you:

1. Set Realistic and Achievable Goals

When starting a new exercise routine, it’s essential to set achievable goals. This will help you stay motivated and encouraged throughout your journey. Start by setting small, realistic objectives that you can accomplish in a short amount of time. Break down larger goals into manageable tasks to avoid feeling overwhelmed.

For example, if you’re new to running, your goal might be to walk for 30 minutes, three times a week. Once you’ve accomplished that, you can increase the intensity or duration of your workouts. Remember, progress takes time, and it’s essential to be patient and celebrate your small wins along the way.

Having achievable goals will also help you avoid discouragement. When you set unrealistic expectations, you’re more likely to get frustrated and give up. By setting achievable goals, you’ll be able to track your progress and stay motivated to continue working towards your fitness goals.

2. Create a Workout Schedule

Creating a workout schedule helps you stay on track with your fitness goals. Plan out your exercise routine and treat your workouts as non-negotiable appointments. Decide on the best time of day that works for you, whether it’s early morning, lunch break, or evening, and stick to it.

Consistency is key when it comes to exercise. By scheduling your workouts, you’ll be able to make exercise a habit. Start by committing to three times a week and gradually increase the frequency and intensity of your workouts.

Tracking your progress is also essential to staying motivated. Write down your workouts, including the date, time, and type of exercise, and track your progress over time. This will help you see how far you’ve come and motivate you to continue working towards your fitness goals.

3. Start Slow and Gradual

When starting a new exercise routine, it’s important to start slow and gradual. Avoid pushing yourself too hard, too soon, as this can lead to injury or burnout. Gradually increase the intensity and duration of your workouts to allow your body to adapt.

Starting slow also allows you to build confidence and develop a habit of exercise. When you start with small, achievable goals, you’ll be able to celebrate your successes and stay motivated to continue working towards your fitness goals.

Remember, consistency is key when it comes to exercise. It’s better to start slow and gradually increase the intensity of your workouts than to try to do too much too soon and risk injury or burnout.

4. Anticipate Setbacks

When working towards your fitness goals, it’s crucial to anticipate setbacks. Don’t get discouraged by missed workouts or plateaus. Instead, focus on getting back on track as soon as possible.

Setbacks are a normal part of the fitness journey. Everyone experiences them, and they can be a great opportunity to learn and grow. When faced with a setback, take a step back, and assess what went wrong. Use this as an opportunity to adjust your workout routine or goals.

Remember, getting back on track is key. Don’t let one setback derail your entire fitness journey. Instead, focus on making progress, not perfection.

5. Fuel Your Body Properly

Properly fueling your body optimises your workouts and allows you to achieve your fitness goals. Focus on nutrient-rich foods, including lean proteins, complex carbohydrates, and healthy fats.

Aim to eat a balanced meal or snack about an hour before your workout. This will help provide energy and support muscle function. Avoid heavy meals or sugary snacks that can cause digestive discomfort during exercise.

Staying hydrated is also crucial to optimizing your workouts. Aim to drink at least eight glasses of water per day, and make sure to drink water before, during, and after exercise.

6. Don’t Forget to Stretch

Incorporating stretching into your workout routine improves flexibility, preventing injuries, and reducing muscle soreness. Aim to stretch after your workouts, when your muscles are warm.

Focus on static stretches that hold the muscle in a lengthened position for 15-30 seconds. Avoid bouncing or forcing beyond a comfortable range of motion.

Remember, stretching is not just for after exercise. Incorporating stretching into your daily routine can help improve flexibility and reduce muscle tension.

7. Try Walking as Exercise

Walking is a great form of exercise that can be adapted to any fitness level. Whether you’re just starting out or looking for a low-impact workout, walking can be an excellent option.

Aim to incorporate walking into your daily routine, whether it’s a short walk during your lunch break or a longer walk after dinner. You can also incorporate hills, stairs, or hand weights to increase the intensity of your walks.

8. Choose Something You Enjoy

Exercise shouldn’t be a chore. Choose physical activities that bring you joy and make you feel good. Whether it’s hiking, dancing, or team sports, find exercises that you enjoy and look forward to.

When you enjoy exercise, you’ll be more likely to stick with it. Exercise shouldn’t be something you dread, but rather something that brings you energy and excitement.

Experiment with different types of exercise to find what works best for you. Try new activities, join a fitness class, or workout with a friend. Remember, exercise is a journey, and it’s essential to find activities that make you happy and motivated.

9. Celebrate!

Acknowledge and celebrate your achievements, no matter how small they may seem.

Reward yourself with non-food items, such as new workout gear, a relaxing bath, or a massage. This will help you stay motivated and encouraged to continue working towards your fitness goals.

Remember, progress is not always linear. There will be ups and downs, but celebrating progress will help you stay focused on your goals.

10. Stay Accountable

Staying accountable is key to achieving your fitness goals. Find a workout buddy, join a fitness community, or hire a personal trainer to help keep you motivated and on track.

Tracking your progress is also essential to staying accountable. Write down your workouts, including the date, time, and type of exercise, and track your progress over time.

Remember, staying accountable is not just about achieving your fitness goals; it’s also about maintaining a healthy and balanced lifestyle.

We’re excited for you to start your new routine! Keep in mind that fitness is a journey, not a destination. Be patient, stay consistent, and don’t be too hard on yourself. You’ll be celebrating your successes before you know it!

5 Best Places to Run in Singapore in 2025

Team JustRunLah!
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5 Best Places to Run in Singapore in 2025

Singapore offers a variety of running routes that cater to both casual joggers and seasoned runners. In 2025, several of these spots have been enhanced with improved facilities, making your running experience even more enjoyable. Here are five top places to run in Singapore this year:

1. Bedok Reservoir Park

Bedok Reservoir Park features a 4.3-kilometer gravel track that loops around the reservoir, offering scenic water views for runners. The park is equipped with water fountains and bathrooms, ensuring convenience during your run. Additionally, the surrounding area includes fitness stations and open fields for group activities. For those who need to drive, there are multiple parking options around the reservoir. Situated along the running route you will also find HomeTeamNS Bedok Reservoir and PAssion WaVe @ Bedok Reservoir, offering opportunities for refreshment.

2. MacRitchie Reservoir Park

The park features well-maintained trails that wind through lush rainforests, offering a refreshing escape from the city’s concrete jungle. Runners can choose between different trail lengths, including the popular 10-kilometer loop around the reservoir. The undulating terrain provides a great opportunity to build endurance and strength, making it ideal for both casual joggers and serious trail runners. With amenities like water coolers, restrooms and lockers (located near the main entrance), MacRitchie ensures a comfortable running experience. Plus, the chance to spot local wildlife like monkeys and monitor lizards adds an adventurous element to every run.

3. Gardens by the Bay and Fort Canning Park

Combining the flat, scenic routes of Gardens by the Bay with the hilly terrain of Fort Canning Park offers runners a diverse workout experience. The approximately 9–10 km route is popular among runners seeking variety in elevation and scenery.

4. Changi Airport Connector

The 3.5-kilometer Changi Airport Connector links East Coast Park to Changi Airport, making the airport terminals directly accessible to pedestrians and cyclists. Along the route, runners can enjoy the Changi Jurassic Mile, featuring life-sized dinosaur displays. The Hub & Spoke Café along the connector offers pay-per-use showers, allowing runners to freshen up after their run.

5. Singapore Sports Hub

The Singapore Sports Hub provides a comprehensive sports and recreation experience, including sheltered running tracks that allow for comfortable runs regardless of weather conditions. Free lockers are available for public use in the OCBC Arena building from 7 am to 10 pm. After your run, you can grab a bite at the food court or fast-food restaurants within the complex.

These running spots not only offer diverse environments—from coastal views to lush greenery—but also provide essential facilities to enhance your running experience in Singapore.

If you’re looking for even more running routes in Singapore, check out the comprehensive routes listing on JustRunLah! They feature a wide range of trails, from beginner-friendly loops to challenging long-distance routes, helping you discover the best places to run across the island.

Running Adventures Around the World: How to Stay Active While Traveling

Team JustRunLah!
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Running Adventures Around the World: How to Stay Active While Traveling

Traveling and running are two of my greatest passions, and when I combine the two, it feels like the ultimate adventure. Whether it’s exploring new cities, running along scenic coastlines, or finding hidden trails in mountain ranges, running offers a unique way to connect with a destination. If you’re a runner who loves to travel, here are a few tips for making the most of your runs while exploring the world.

  1. Research Scenic Routes in Advance

Before embarking on your trip, do a bit of research to find running routes in the area. Many cities and towns have running clubs or websites where locals share their favorite routes. From running along a beach at sunrise to tackling a mountain trail, planning ahead ensures you experience the best of what the destination has to offer.

  1. Pack Light, but Smart

When you’re traveling, packing light is key. But for a runner, this means having the essentials: comfortable shoes, moisture-wicking clothes, and maybe a portable water bottle. Depending on where you’re heading, you might also want to pack a small first aid kit—especially if you’re exploring less developed areas. A few essentials can go a long way in ensuring your runs are both safe and enjoyable.

  1. Embrace the New Terrain

Running in a new environment is an exciting opportunity to challenge yourself. Whether you’re running on cobblestone streets, dirt trails, or mountain paths, each terrain offers its own unique set of challenges. It’s important to start slow and listen to your body as you adapt to different surfaces, especially if you’re venturing into unfamiliar territory.

  1. Stay Safe and Prepare for the Unexpected

While running is a great way to explore, it also comes with a few risks, especially when you’re far from home. From minor sprains to more serious injuries, it’s always good to be prepared for the unexpected. Many countries and regions have different healthcare systems, so it’s important to make sure you’re covered in case something goes wrong during your trip. Having the right travel insurance that includes medical coverage and emergency assistance can give you peace of mind while you enjoy your runs abroad. Today there is even flight delay insurance that gives you vouchers for lounge access!

  1. Hydrate and Fuel Right

Running in a new climate can be a bit of a shock to your system, especially if you’re traveling to a warmer or more humid location. Make sure to stay hydrated and adjust your nutrition to keep up your energy levels. Look for local foods that can help refuel you, or bring along your go-to snacks to ensure you’re always prepared for a run.

Running while traveling has opened my eyes to so many beautiful places, and it’s the perfect way to make the most of any trip. Whether you’re exploring a vibrant city or hiking through untouched nature, running adds another layer of excitement to your travels. With a little preparation and the right mindset, you can enjoy these adventures safely and with confidence, knowing you’re covered for whatever comes your way.

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