Pattaya, Thailand, 9 November 2024 – After a five-year hiatus, the internationally renowned open water swimming championship, Swimathon presented by TriFactor, returned to the scenic shores of Pattaya, Thailand. The two-day event, held on November 9th and 10th, was organized in collaboration with the Tourism Authority of Thailand, Muang Thai Life Assurance, the Foundation for the Protection of Natural Resources and Environmental Safety, and Na Jomtien Subdistrict Municipality in Chonburi Province.
This year’s event welcomed more than 1,000 open water swimmers from around the globe, solidifying Thailand’s place as a world-class destination for open water competitions. Now in its ninth year, Swimathon presented by TriFactor has earned a strong reputation for maintaining international standards. The event is estimated to have generated over 70 million baht for the Chonburi tourism economy.
Adding to the excitement, the competition included an innovative Aqua Race event—a Run, Swim, Run challenge—designed to attract runners interested in expanding their athletic pursuits and testing their endurance with a multi-discipline format.
Results and Highlights
In the highlight 10-kilometer Swimathon event, Indonesia’s Omar Suryaatmadja, 42, emerged victorious in the men’s category with a time of 2:59:22, followed by Sergio Chiarandini from Italy in second place (2:59:45) and Kensuke Shibuya from Japan in third (3:06:10).
The women’s 10-kilometer race saw Sophie Peat, 34, from the United States take the title with a time of 3:36:44. Thai swimmer Oraporn Dumrongwongsiri captured second place (3:43:16), while Eleri Fowler from the United States finished third (4:08:56).
In the 5-kilometer Half Swimathon race, Thailand’s own Araya Phumjitamorn retained the championship with a strong performance, completing the course in 1:18:14.
Elvin Ting, Co-founder and Managing Director of TriFactor Asia, shared his enthusiasm: “It’s wonderful to be back in Thailand after five years. We’ve missed the energy and warm welcome from the Thai community. We’re already looking forward to next year, so stay tuned for more TriFactor events!”
Mr. Anusit Sukprasert (Golf), Founder of Able Agency Co., Ltd., expressed his gratitude, stating, “We are truly grateful to have TriFactor as our licensing partner. Their reputation for excellence in sports event management and commitment to promoting active, healthy lifestyles aligns perfectly with our vision. Together, we’re excited to elevate the experience for athletes and sports enthusiasts in Thailand and create lasting impact in the community.”
Working out can be a lonely experience, whether you’re hitting the track, pool, or gym. While having a workout buddy can be motivating, it’s also important to recognise the value of solo exercise. Focusing on your own fitness journey can be therapeutic and help clear your mind. That being said, having a supportive workout partner can make the experience more enjoyable and help you push through tough moments. A good workout buddy can provide encouragement and camaraderie. When considering a workout partner, weigh the pros and cons and choose someone who will support and motivate you. Here are some options to evaluate.
1. Your Roommate
Consider a workout buddy who’s always close by – like a roommate! Having someone nearby can help you stay accountable and motivated to stick to your morning workout routine. You’ll be less likely to hit the snooze button or cheat on your diet when you know someone is counting on you. Plus, you can support and motivate each other to reach your fitness goals. Just make sure you’re compatible in terms of gym preferences and personal relationships.
2. Your Rival
Reconnect with a former rival from your playing days to reignite your competitive spark! Ideally, this person is someone you competed against in the past, and time has healed any past animosities. In a perfect scenario, you can engage in a friendly game of pick-up basketball or train together. This old rival will undoubtedly bring out your best effort and push you to perform at your highest level. You might even put aside past differences and develop a friendship. However, be aware that old habits may die hard, and intense play may escalate into a full-blown altercation during your recreational basketball game, revealing that you may not have matured as much as you thought!
3. Your Significant Other
Consider working out with your significant other, but only if you haven’t moved in together yet! This is ideal for couples who have been dating for a while, although some adventurous souls might try a spin class on a first date (no judgment!). Experiencing each other’s fitness routines can be fun and spark playful competition, which can be healthy until someone gets too sensitive. Plus, exercising together can be a great way to resolve conflicts, either passive-aggressively (hello, headphones!) or actively (hello, boxing class!). Just be aware that this should be an occasional mix-up in your routine, not a regular thing. And if you’re ultra-competitive, it might be a recipe for disaster in your relationship!
4. Your Trainer
Sometimes, it’s beneficial to receive guidance from a coach or personal trainer, even if it’s just occasionally. Whether you’re new to a specific workout type or need an extra push to reach your goals, investing in a personal training session can be incredibly valuable. The only downside is the cost, but even a periodic session can be helpful, and your trainer can provide you with customized routines to follow on your own.
5. Your Dog
Consider working out with a loyal and nonjudgmental partner who is also a strong and silent type. They’ll be a great motivator, always ready to join you on a run, and will likely be in better shape than you. Their positive attitude is an added bonus! However, keep in mind that they won’t be able to assist you with spotting during weightlifting exercises.
Having a workout buddy is a game-changer! Not only does it make exercise more enjoyable and break up the monotony, but it also has mental and physical benefits for both parties. Plus, it’s a great way to support and motivate someone else, creating a win-win situation. Just remember to choose your workout buddy wisely, as it’s a significant role that can impact your fitness journey and relationship.
The 2024 Standard Chartered Singapore Marathon (SCSM) will take runners on a journey past the best sights of Singapore with new race routes being launched. This year’s event will take place from 29 November to 1 December with runners from around the world joining thousands of Singaporeans for the popular run, showcasing the best of the city.
This year’s course will provide runners, new and returning, with a fresh and invigorating experience, passing some of the most scenic and iconic landmarks of Singapore, including beautiful beaches, historic buildings, and the bustling Central Business District (CBD), before taking runners across the 2024 finish line at the renowned Anderson Bridge.
SCSM 2024’s three-day event will kick off with the Kids Dash on Friday 29 November, followed by the 5km and 10km runs on Saturday 30 November, and the Half Marathon and Marathon categories to be held on Sunday 1 December, with the newly re-introduced Ekiden category teams running alongside the marathoners.
Each race category offers its own distinct course. Participants will traverse renowned landmarks such as the Esplanade, Merlion, Fullerton Hotel, National Stadium, Marina Bay Sands, and Gardens by the Bay, before crossing the finish line at the historic Anderson Bridge. Popular landmarks encircling the race festival venue include the Asian Civilisations Museum, Victoria Concert Hall, the Padang, National Gallery, and St. Andrew’s Cathedral. Marathon runners will enjoy a picturesque run along East Coast Park earlier in the race compared to 2023, and will experience the CBD in daylight for the first time. Half Marathon participants will have the exciting opportunity to run through Gardens by the Bay for the first time since 2016.
Race Route Highlights
The Kids Dash race will kick off at 7:00 p.m. on Friday, 29 November and will start and end at the F1 Pit Building.
Categories
Race kick-off time
Pen A (0-3 years)
7:00 p.m.
Pen B (4-6 years)
7:30 p.m.
Pen C (7-9 years)
8:00 p.m.
Pen D (10-12 years)
8:30 p.m.
In the 10km and 5km categories, participants will begin their races on Saturday, 30 November at 6:30 a.m. and 8:30 a.m. respectively. Both the 5km and 10km races kick off from the F1 Pit Building, with participants initially heading towards Republic Avenue. After making a U-turn at Beach Road Junction and returning on Republic Avenue, runners turn right onto Nicoll Highway.
5KM Race Route10KM Race Route
For the 5km route, runners make another U-turn just before Merdeka Bridge and proceed towards Suntec City, passing by War Memorial Park and Esplanade. Near the end of the Esplanade Bridge, 5km runners split from the 10km path, and make a right turn towards the Finish Line at Anderson Bridge. In contrast, the 10km runners take the Esplanade Bridge, head towards Marina Boulevard, and make a U-turn near One Marina Boulevard. After the U-turn, they head back on Esplanade Drive and make a final left turn towards the Finish Line at Anderson Bridge.
Runners in the Marathon, Ekiden and Half Marathon will begin their races in waves from 4:30 a.m. on Sunday, 1 December.
Half Marathon Race Route
The Half Marathon race starts at the F1 Pit Building and heads to Republic Avenue, passing Golden Mile Plaza and Nicoll Highway. Runners cross Merdeka Bridge to National Stadium, circle it, and return along Nicoll Highway. They then turn onto Middle Road, Rochor Road, and Temasek Boulevard, before heading back to the F1 Pit Building.
From there, runners turn left onto Ophir Road, ascend the East Coast Parkway (ECP), and exit at the Fort Road Junction. They diverge into Fort Road carpark and the East Coast Park connector, continuing past Marina East Desalination Plant, Bay East Garden, Marina Barrage, and Gardens by the Bay, and finish at Anderson Bridge.
Marathon / Ekiden Race Route
The Half Marathon at the SCSM 2024 will see the return of champions from last year: Vanessa Lee and Shaun Goh, winners in the female and male categories respectively.
“I’m excited about the opportunity to compete again this year at SCSM and defend my title as the Half Marathon champion. I also look forward to running with the community and hopefully inspire them as well.”, said Lee.
Goh, who is raring to defend his title as well, said, “I’m excited to be back this year competing at the National Championship. SCSM is our biggest local race, and it’s always a good test to see where you stand amongst the local competition. In last year’s edition, I had a really tough battle with Jon Lim who came in second, and just barely scraped out the win. It’s always fun battling with Jon and he’s only gotten stronger over the past year, so I’m very excited for our rematch. Training has been going well this year, and I hope to improve on my personal best Half Marathon timing from last year.”
Runners in the Marathon start at the F1 Pit Building, heading towards Republic Avenue, passing Golden Mile Plaza, and continuing along Nicoll Highway. They cross Merdeka Bridge to National Stadium, circle back, and return via Nicoll Highway. Participants then navigate through Suntec City and Temasek Boulevard, passing the Fountain of Wealth before heading back to the F1 Pit Building. From there, they turn onto Ophir Road, ascend the East Coast Parkway (ECP), and head east. After a U-turn at Cyclist Park, runners traverse Marina East Drive, Gardens by the Bay, and Marina Boulevard, moving westward past Vivo City via the West Coast Highway and returning to the Finish Line at Anderson Bridge.
SCSM 2024 will see the re-introduction of the Ekiden race, which largely follows the same route except for the inclusion of multiple changeover zones where teams can swap runners. The first changeover is at Raffles Boulevard, the second at Cyclist Park near East Coast Park service road, the third at Marina Gardens Drive, and the fourth next to the Former Tanjong Pagar Railway Station.
Teams of five runners will take turns to complete sections of the course, as follows:
Runner
Changeover Zone
Distance to run*
Runner #1
–
9.3km
Runner #2
Raffles Boulevard
8.3km
Runner #3
Cyclist Park near East Coast Park service road
8km
Runner #4
Marina Gardens Drive
14km
Runner #5
Former Tanjong Pagar Railway Station
2.6km
Total
42.2km
* Distances are approximate estimations only
In support of the community, Standard Chartered will provide 100 complimentary Ekiden slots on a first-come-first-served basis to corporate teams who commit to fundraise for Futuremakers by StandardChartered, a global youth economic empowerment initiative, supporting young people in our communities to learn, earn and grow.
Patrick Lee, CEO, Singapore and ASEAN, Standard Chartered, said, “With the Ekiden race back this year, we are excited to add a philanthropic element for corporates to raise funds for Futuremakers, our global community initiative aimed at tackling inequality and promoting greater economic inclusion for youths. We are glad to play our part to add value to our diverse community as we bring them together through the Standard Chartered Singapore Marathon.”
Corporate teams are required to create a Giving.sg campaign page with the company’s name and set a fundraising goal for supporters to donate. The funds raised from Giving.sg will go towards Community Chest – the philanthropy and engagement arm of the National Council of Social Service – to support Futuremakers-themed programmes and projects. For more details, please visit https://www.giving.sg/donate/campaign/standard-chartered-singapore-marathon-2024-x-futuremakers-ekiden-challenge
Jeff Edwards, Managing Director of Asia for The IRONMAN Group said, “With the historic Anderson Bridge as our new finish line and updated race routes, this year’s Marathon will showcase the vibrant beauty of Singapore in a new way. We look forward to welcoming participants to a memorable race that celebrates both the challenge of running and the allure of Singapore. With almost 35,000 already registered from across the globe this year’s event will show off Singapore to a global audience like never before.”
Ms Ong Ling Lee, Executive Director, Sports & Wellness of the Singapore Tourism Board said, “The introduction of the new routes and the historic Anderson Bridge as the finish line marks an exciting chapter for the Standard Chartered Singapore Marathon. We are proud to support the race, a true embodiment of the sporting spirit, and a showcase of our iconic landmarks, from the Esplanade to Gardens by the Bay. Welook forward to welcoming the international and local participants, and the passionate fans who will come together at this marquee and highly-anticipated sporting event in Singapore.”
Mr Roy Teo, Chief of Industry Development, Technology and Innovation of Sport Singapore, said, “Each year, the Standard Chartered Singapore Marathon draws record numbers, underscoring its status as Singapore’s premier running event. As the region’s sole Gold Label race, it consistently highlights elite talent from near and far. With the return of the Ekiden Challenge for 2024, we’re set to see even greater participation. Witnessing thousands of runners on the streets is truly inspiring and encourages more to embrace the sport. We look forward to creating an unforgettable experience, featuring a route that celebrates our city’s rich heritage and concluding against the majestic backdrop of the Old Supreme Court building.”
Traffic Management Measures
Further information regarding road traffic arrangements and shuttle services for participants will be provided closer to the 2024 event.
The TCS Sydney Marathon was announced as the seventh Abbott World Marathon Majors (AWMM) on Monday, 4th November 2024, with Sydney’s first year as a Major taking place on Sunday, 31st August 2025.
The TCS Sydney Marathon presented by ASICS underwent a multi-year process that required each year to pass AWMM’s criteria for two consecutive years, before becoming the next Abbott World Marathon Major. Through a significant increase in marathon participation – from 5,300 in 2022 to 25,000 in 2024 – several updates to the start area and the course, a huge uplift in entertainment and fan zones, and delivering a world-class event fit for the Majors series.
About TCS Sydney Marathon
The TCS Sydney Marathon is a World Athletics Platinum Label event and is the sole remaining participant legacy of the Sydney 2000 Olympic games.
The marathon course takes runners across the iconic Sydney Harbour Bridge and also features notable sights such as Circular Quay and Centennial Park, before a finish in front of the world-famous Sydney Opera House.
The race is the largest marathon in the continent of Australasia having seen exponential growth since becoming a candidate to join the Abbott World Marathon Majors, which is predicted to continue now that the race has official Majors status.
The 2024 edition was the largest ever held in Australia and on the continent of Oceania, and is expected to continue its growth at a rapid pace after becoming the seventh Abbott World Marathon Major.
Encompassing an annual series for elite runners and elite wheelchair athletes, AWMM also applauds the achievements and passion of hundreds of thousands of everyday champions from around the world. With incredible demand globally to take part in the events, each race providers an unparalleled experience, and an unforgettable race-day journey for runners.
Singapore, 27 October 2024 – Over 12,000 female runners turned up to Reach for Great at the 18th edition of the Great Eastern Women’s Run (GEWR) 2024 held at the Singapore Sports Hub this morning. This year’s race saw a record number of participants for the 2km “Mummy + Me” and 100m “Princess Dash” categories which were put together to encourage a healthy lifestyle through sports for young girls from the ages of three to 12. These categories were fully sold out with a total of over 2,800 runners, the highest number of participants since first introduced in 2017. The race was also fully subscribed across all other categories apart from the by-invite-only 21.1km local Elite half marathon and 5km run.
Participants of the sold-out 2km “Mummy + Me” category racing to the finishing line
Great Eastern successfully encouraged young girls to be active and experience the joys of exercising with their mothers by collaborating with Sanrio to feature its character Cinnamoroll as a special treat for participants of the 2km “Mummy + Me” and the 100m “Princess Dash” categories. Mothers and daughters bonded over fitness and fun, with exclusive GEWR and Cinnamoroll designed merchandise, including race T-shirts, bibs, and medals as their race entitlements.
This year, Great Eastern, together with its employees, financial representatives and corporate partners, also fundraised a record $388,000 through the run with the proceeds going to the event’s two beneficiaries, Daughters Of Tomorrow (DOT) and the Singapore Cancer Society (SCS). Great Eastern has been supporting the social mobility of DOT women over the past three years as an enabler in their back to work journeys. Similarly, it has been working with SCS to support cancer survivors in their recovery journeys over the past two years.
In a nod to GEWR’s integral role in uplifting female communities, run participants also included ladies from DOT, rehabilitation beneficiaries from SCS, and runners with special needs through the co-operative Runninghour.
This year’s Guest-of-Honour Mr Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law, flagged off the 5km race with Mr Khor Hock Seng, Group Chief Executive Officer of Great Eastern, and presented the trophies and cash prizes to the race winners.
Commenting on the event, Minister Tong said: “As Singapore’s only all-women’s race, the Great Eastern Women’s Run is an important platform that brings women together to celebrate health, wellness, community and friendship. Over the years, the sense of solidarity and sisterhood fostered through the Run has built a strong community of runners. This is testament to how sports can connect communities, champion an active lifestyle and contribute to an inclusive society.”
Winners of the by-invite-only 21.1km category for local Elite runners, with Khor Hock Seng, Group Chief Executive Officer, Great Eastern (L), and Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law (R)
The by-invite-only Elite 21.1km half marathon saw the return of previous years’ winners and participants. This year, Vanessa Lee successfully defended her first-place title, finishing at 01:22:24 and beating last year’s timing. She was joined on the podium by Goh Shing Ling and Rachel See who came in second and third place respectively, with timings of 01:22:50 and 01:23:46.
Great Eastern raised $388,000 for beneficiary organisations, Daughters Of Tomorrow and Singapore Cancer Society
Khor Hock Seng, Group Chief Executive Officer, Great Eastern, said: “The Great Eastern Women’s Run is an ongoing celebration of female empowerment and female potential. True to our race slogan of ‘Start Strong, Finish Great’, more women are setting the bar higher by clocking longer distances, evident from our sold-out 10km and 21.1km categories. We are also proud to be the launchpad for younger runners and to shape their lifelong fitness journey towards great health, alongside generations of women who have grown up participating in the run.”
“Through this year’s run, we have raised a record $388,000. We are very thankful for the strong and sustained support of our staff, financial representatives, corporate partners, elite athletes, and community runners. We are committed to creating a better, brighter and healthier future for women in Singapore through our fundraising efforts.”
Participants were treated to a line-up of activities in the Race Village after their run. They refuelled with complimentary food and drinks and captured memories at the Instagrammable photo walls. The post-race powder rooms and massage zones provided a perfect escape for those seeking to relax and freshen up. The little ones were thrilled by the burst of sweet treats from the candy cannon and took joy in the inflatable obstacle course and craft activities.
Princesses all ready for the 100m dash
Ladies finishing strong and having fun at the Race Village
People with obstructive sleep apnea (OSA) often sleep with their mouths open, which can cause their throat muscles and tongue to relax too much. This can block their airway, making it hard for them to breathe and feel like they’re being choked repeatedly during sleep.
The diagram below shows the difference between an open airway and an obstructed one.
Open Airway vs Obstructed Airway
Recent data from the Singapore Health Study estimates that up to 30.5 percent of Singapore’s population has moderate to severe OSA.
Want to stop snoring? Try these simple mouth and nose exercises!
One set of these exercises takes about 5mins to complete. It is recommended to perform two sets per session (10mins total), at least twice daily. You should also practice these exercises in front of a mirror to ensure that you are doing them properly.
1. Tongue slide
Purpose: Strengthens your tongue and throat muscles.
How to do: Press the tip of your tongue on your top front teeth. Slowly slide your tongue backwards. Repeat 5 times.
2. Tongue stretch
Purpose: Increases the tone and strength of your tongue
How to do: Stick out your tongue as far as you can. Try to touch your chin with your tongue while looking at the ceiling. Hold for 10 – 15 seconds and increase the duration gradually. Repeat 5 times.
3. Gum chewing
Purpose of this exercise: Strengthens your throat and jaw muscles and helps to widen your airway.
How to do: With your mouth closed, go through the motion of chewing, as if you are chewing a piece of gum. Whilst chewing, make an ‘mmmm’ sound. Do this for 10 seconds. Repeat this exercise 5 times.
4. Tongue forces
Purpose of this exercise: Improves the tone and strength of your tongue and soft palate.
How to do: Step 1: Suck your tongue upward against the roof of your mouth and press your entire tongue against it. Hold this position for 10 seconds. Repeat this 5 times.
Step 2: In the opposite direction, force your tongue down, until your whole tongue is resting on the floor of your mouth. Ensure the tip of your tongue is touching the back of your lower teeth. Hold this position for 10 seconds. Repeat 5 times.
5. Tongue clench
Purpose of this exercise: Strengthens your tongue and throat muscles.
How to do: Hold your tongue gently in between your lower and upper front teeth. Do not bite too hard on your tongue to avoid causing injury. Whilst holding your tongue in between your teeth, perform 5 swallows. Repeat 5 times.
6. Finger in cheek
Purpose of this exercise: Assists in better closure of the mouth and improves nasal breathing.
How to do: Press the buccinators muscle (main muscle in your cheek) outwards while contracting your cheek muscle. Repeat 10 times on each side.
7. Inflate a balloon
Purpose of this exercise: Improves the overall tone and strength of the jaws, facial and throat muscles.
How to do: Cover the opening of a balloon with your mouth. Take a deep breath from your nose and exhale from your mouth to inflate the balloon as much as possible. Repeat 5 times.
8. Nasal breathing
Purpose of this exercise: Improves and encourages nasal breathing, which can help stabilise airway during sleep.
How to do: Step 1: Sit up straight. With your mouth closed and your jaw relaxed, inhale through your nose.
Step 2: Relax your body. Focus on your breathing.
Step 3: Press your finger/knuckle on one nostril and breathe out gently through the other nostril. This step allows you to determine which nostril tends to be more or less congested.
Step 4: After determining which the less congested nostril is, press your finger/knuckle on the less congested nostril and breathe through the more congested nostril.
These myofunctional therapy and nasal breathing exercises are designed to complement other obstructive sleep apnea treatments.
By performing these exercises regularly, you can expect reduced snoring, improved obstructive sleep apnea and even less sleepiness during the day.
The food you eat has a powerful impact on your mental well-being. Just like a car needs gasoline to run, your body and brain require the right nutrients from food to function optimally. A healthy diet provides essential vitamins, minerals, and fats that boost serotonin production, reduce inflammation, and support crucial cognitive functions like learning, memory, and focus. In short, food is the fuel that drives your mental health.
1. Protect your brain with antioxidants
Free radicals are harmful molecules that can wreak havoc on your body, causing damage and instability. They’re a natural byproduct of cell metabolism, pollution, and even some foods. When they accumulate, they trigger oxidative stress, which has been linked to mental health concerns like depression and anxiety. The good news? A diet rich in antioxidant-packed foods like berries, leafy greens, nuts, seeds, and beans can help neutralize free radicals and reduce the risk of related problems. By making informed food choices, you can combat oxidative stress and support your overall well-being.
2. Prevents against inflammation and cognitive decline
When your body detects harm, injury, or foreign substances, it triggers inflammation as a defence mechanism. However, consuming a diet high in unhealthy fats and added sugars can lead to chronic, low-grade inflammation, increasing the risk of dementia and cognitive decline as we age. On the other hand, an anti-inflammatory diet rich in fibre, omega-3s, vitamin C, and polyphenols from plant-based foods can help combat inflammation, reducing the likelihood of mood disorders and promoting overall well-being. By making simple food swaps and incorporating more nutrient-dense options, you can harness the power of nutrition to fight inflammation and support your mental and physical health.
3. Supports your brain with omega-3 fatty acids
Omega-3 fatty acids are crucial for brain function, playing a key role in cell growth, energy storage, signal transmission, and inflammation regulation. Since your body can’t produce these essential fatty acids, it’s vital to consume them through food. A diet rich in omega-3s has been shown to reduce inflammation, potentially protect brain health, and even alleviate mild cognitive impairment and mood issues. However, research on the link between omega-3s and mental health is mixed, with some studies suggesting a connection between low omega-3 intake and mood disorders, while others have yielded inconclusive results. Further research is needed to fully understand the relationship between omega-3s and mental well-being.
4. Supports the gut-brain connection
Fermented foods, such as yoghurt, kimchi, sauerkraut, kefir, and tempeh, are rich in probiotics that help populate your gut with friendly bacteria.
One review of the existing research, which included mostly animal studies, found that gut bacteria may influence how your brain reacts to stress, potentially lowering anxiety and depression symptoms. Further clinical research with human subjects is needed to draw firm conclusions.
Probiotic foods may also help improve the signals between your gut and brain via your vagus nerve and receptors for brain chemicals.
Bacteria make proteins that activate these receptors and nerves and signal your brain to regulate your emotions and improve your mood.
5. Regulates your mood with magnesium and vitamins
A well-balanced diet rich in essential vitamins and nutrients is vital for maintaining good mental health. These nutrients not only nourish your brain but also boost energy levels and regulate your mood. For instance, magnesium helps stabilize stress hormones, alleviating anxiety, stress, and symptoms of low mood such as fatigue and weakness. B vitamins, particularly B6, play a crucial role in maintaining healthy brain and nerve function, regulating mood, and preventing low moods. Similarly, vitamin D deficiency has been linked to seasonal affective disorder and depression, and adequate vitamin D intake can help stabilize mood. By incorporating these essential nutrients into your diet, you can support your mental well-being and overall health.
6. Boosts your brain power through proper hydration
The connection between food and mental health extends to hydration, as water plays a crucial role in brain function. With your brain comprising 75% water, even mild dehydration can significantly impact thinking, memory, and mood. Dehydration can lead to memory lapses, anxiety, fatigue, and negative emotions like anger, confusion, and depression. On the other hand, adequate hydration can help regulate mental health and boost brain power. While individual water needs vary, general guidelines recommend 13 cups of water per day for adult men and 9 cups for adult women. Additionally, incorporating water-rich foods into your diet can contribute to proper hydration, accounting for 20% of your daily water intake. Prioritizing hydration is essential for maintaining optimal mental well-being and cognitive function.
Foods That Help Support Mental Health
To promote good mental health, focus on consuming a well-rounded diet rich in essential nutrients. Aim for a variety of whole, natural, and hydrating foods that provide ample protein, fibre, healthy fats, antioxidants, vitamins, and minerals.
Make sure to include the following in this balanced approach which will help support your mental well-being, boost your mood, energy, and overall brain health:
Fiber-rich whole grains: Brown rice, oatmeal, whole wheat pasta or bread, quinoa, millet, farro, and buckwheat
Antioxidant-rich foods: Spinach, kale, swiss chard, citrus fruits, berries, nuts, seeds, meat, fish, shellfish, apples, grapes, and green tea
Omega-3s: Chia seeds, flax seeds, walnuts, canola oil, salmon, mackerel sardines, and fortified dairy or nut milk
Magnesium-rich foods: Whole grains, milk, yogurt, nuts, seeds, and leafy greens like spinach and kale
Foods rich in B vitamins: Tuna, salmon, chickpeas, chicken, dark leafy greens, oranges, and papayas
Vitamin D foods: Salmon, tuna, sardines, beef liver, fortified orange juice, and fortified milk
Hydrating foods: Cucumbers, celery, lettuce, bell peppers, melons, and berries
Discover the Best Way To Start a Diet To Improve Your Health
There’s a powerful connection between nutrition and mental health.
The food you eat has a direct impact on your brain and gut function, influencing communication between cells and nerves, production of brain chemicals, energy storage, and stress response. While the relationship between food and brain function may seem complex, the solution is straightforward: focus on consuming nutrient-dense foods that promote mental well-being and make you feel good!
SINGAPORE, 15 OCTOBER 2024 – Close to 5,000 runners came together for the second edition of the Great Green Run (GGR), presented by CIMB, on Saturday morning (12 October), united by the goal of raising awareness of sustainability and running for a good cause. The runners began their 5km or 10km runs at the scenic Marina Barrage, following which they received a unique medal sustainably produced in the Kingdom of Bhutan. The event was also graced by Guest-of-Honour Mr Baey Yam Keng, Senior Parliamentary Secretary at the Ministry of Sustainability and the Environment and Ministry of Transport.
The GGR is a sustainability-themed mass sporting event that is designed to align with Singapore’s Green Plan 2030 and four of the United Nations Sustainable Development Goals, [(4) Good Health and Wellbeing, (11) Sustainable Cities and Communities, (12) Responsible Consumption and Production, and (13) Climate Action], while aiming to raise awareness for sustainability-focused lifestyles and drive environmentally friendlier actions. The Singapore Environment Council is the event’s Certification Partner this year.
Izyan Hazirah Binte Rus Lee, a participant in the 10km category, said: “It was my first time at the Great Green Run and overall, it was a good experience. The crowd was great and the route was scenic. I checked out the Green Bazaar right after the run and was surprised to see such a huge variety of vendors, but it was a fun addition to the day. I am looking forward to the next edition.”
This year’s event also saw exciting new additions designed to inspire and promote sustainability within the community. An upgraded Green Bazaar featuring a specially curated selection of eco-conscious vendors was staged alongside the GGR over the weekend. Held in partnership with events management company T.Cartel, the vibrant Green Bazaar was expanded and designed to involve various aspects of sustainability and green practices.
Attendees were able to patronise an array of stalls offering delectable food & beverage options, merchandise, pre-loved and vintage retail selections as well as informative, fun-filled workshops – all while doing their part for the environment.
One of the vendors was social enterprise The Green and Purple Movement, which hires people with disabilities (PWDs) and the elderly for their sustainability projects, which includes providing solutions for more sustainable food consumption. The Green and Purple Movement works with partner organisations to create edible community gardens and edible portable garden walls that can be installed in offices. All edible installations are maintained by PWDs. Workshops and learning journeys on sustainability and how to work with PWDs are also conducted by the movement.
At its booth at the GGR, the organisation launched its Sustainability Circle Membership. This membership entails a monthly veggie pack and exclusive entry to sustainability events islandwide. They also had a variety of garden-to-table food and beverage options like freshly harvested vegetables, herbs and kombucha on sale.
Geraldine Tan, founder of The Green and Purple Movement, said: “Being part of the Great Green Run was a fun and meaningful experience for all of us at The Green and Purple Movement. We’re always looking for ways to help people live and eat more sustainably so we’re grateful to be part of an event that champions sustainability just like we do and helps us achieve our goals. It was an honour to meet so many like-minded people and we’re glad to see so many people enjoying our local produce. Thank you to the organisers of the Great Green Run for inviting us to be part of their Green Bazaar. I hope more people and companies will continue to adopt green habits by supporting our initiatives and consuming local produce.”
Victor Lee, Chief Executive Officer of CIMB Singapore, said: “CIMB is delighted to be the presenting sponsor of Great Green Run for the second year. The Great Green Run is not just a running event. It is an event that aligns with CIMB’s values to amplify awareness on sustainability through our network of partners and the wider community. This year, we welcomed friends, families and clients of CIMB to the Great Green Run, and saw a 50% increase in participation.”
GGR Project Director, James Yeong said: “We are delighted to have so many runners take part in the Great Green Run. We organised this run to bring more awareness around the importance of sustainable living as well as to encourage everyone to make sustainable choices. We are also very grateful to all our partners for their support in making this run possible. Together we can make a bigger and positive impact on our environment.”
Milestones and memories were made over the weekend as 5,000 enthusiastic runners gathered at Marina Barrage on Sunday, 13 October 2024 for the Garmin Run Asia Series, marking Singapore’s debut in the cross-continental running event by Garmin.
Garmin Run Asia Series seeks to empower runners from all levels — be it fresh beginners or seasoned athletes — to collectively reach new heights in their running journeys and continuously lead active lifestyles. Welcoming participants aged 13 and up, the race featured two challenging running categories — 10km and 21km, following a scenic running route along Singapore’s iconic skyline.
“The Garmin Run Asia Series has always been a pinnacle event for our brand, as we bring runners across Asia together in celebrating active lifestyles and new personal bests. This year, while coinciding with our 35th anniversary, we came back stronger than ever and commemorated the first ever Garmin Run in Singapore. Our advanced performance technology has been instrumental in supporting Singaporeans’ pursuit of fitness and health, and we hope this momentous event has encouraged more individuals to go beyond the finish line and chase new goals everyday,” shared Mr. Scoppen Lin, Assistant General Manager, Garmin Asia.
This year, Garmin also introduced the exhilarating challenge for runners to complete runs in all 9 cities of the Garmin Run Asia Series from 2022 to 2027. Those who succeed will earn a customised 18K gold-plated medal.
“It is incredibly inspiring to witness such a strong display of community spirit and the shared passion for running amongst the participants. We are deeply grateful for the overwhelming support and strong turnout that made this run a success. As we continue to provide opportunities for Singaporeans to push their boundaries, be it through our cutting-edge smart wearables or other initiatives, we hope to see this enthusiasm grow and encourage more individuals to lead active lifestyles,” shared Mr Sky Chen, Sales Director, Garmin Southeast Asia.
The achievements of the fastest participants from each category were recognised as they were awarded with cash prizes, Garmin’s outstanding Forerunner smartwatches, and other prizes from ASICS, Oakley, JBL and Philips Massager with a total worth of over SGD20,000.
The full list of podium winners from each category can be found below:
Engineered on the inside for life on the outside, Garmin products have revolutionised the wellness industry. Committed to developing wearables and health measurement tools that help people of all activity levels lead healthier lives, Garmin believes every day is an opportunity to innovate and a chance to beat yesterday.
LANGKAWI, OCTOBER 12: Fernando Toldi and Regan Hollioake triumphed today in the gruelling IRONMAN Malaysia 2024, conquering the challenging course on the picturesque island of Langkawi, the ‘Jewel of Kedah’.
Toldi, 37, delivered an extraordinary performance in the professional men’s race, dominating the 3.8km swim, 180km bike, and 42.2km run in an impressive 8:10:23. Despite being his first visit to Malaysia, the Brazilian athlete demonstrated remarkable endurance in the island’s demanding tropical conditions.
This marked the second consecutive year professional athletes have returned to Malaysian shores, following last year’s edition that ended a four-year hiatus.
The race commenced with a two-loop swim off the white sandy beach of Pantai Kok, followed by a gruelling 180km bike leg. The multi-loop cycling course led competitors from Pantai Kok towards Jalan Teluk Yu, around Datai’s rolling hills, and through colourful kampungs, showcasing Langkawi’s diverse landscapes and vibrant culture.
Toldi skilfully navigated the winding terrain past Langkawi Falls and along Pantai Kok’s coastline before tackling the marathon-length run. The final leg brought athletes past Langkawi International Airport and along Cenang Beach’s scenic oceanfront.
After over eight hours of intense competition, Toldi crossed the finish line at Pelangi Beach Resort and Spa, epitomising the IRONMAN spirit with his victory.
Tim Van Berkel of Australia secured second place with a time of 8:12:38, followed by Germany’s Andreas Dreitz in third at 8:18:07.
Today’s victory came just three months after Toldi secured his breakthrough win at IRONMAN 70.3 Ecuador in July. This success, however, is likely to be one he’ll savour more given the intense level of competition. Toldi faced not only sweltering heat but also a highly competitive field.
Toldi reflected on his achievement: “I earned my first win in IRONMAN 70.3 (Ecuador in July) and now I’ve done it in IRONMAN. I’m so stoked and I’m really happy. I trained so hard for this race, and I put all my energy for this day. I dreamt so much for this day.”
He continued, emphasizing the mental and physical challenges:
“This was a tough day. It was very mental. I had to push myself like I never did before and I’m so happy. This win is so important for me and for everybody. It was amazing race, one of the toughest I ever raced in my life.”
Highlighting the significance of this particular victory, Toldi added: “This is such a big race with tough contenders and a very big field. It was the most important race of my life and my biggest result, for sure.”
In the professional women’s race, Australia’s Hollioake proved equally impressive, finishing with a time of 9:13:07, a remarkable 17 minutes ahead of her closest competitor and compatriot Katie Remond (9:30:00). The third place went to Italy’s Federica De Nicola, who clocked 9:42:05.
Like Toldi, Malaysia proved to be a fruitful hunting ground for rookie professional Hollioake, who clinched victory in her debut appearance here. This latest triumph further enhances the 35-year-old’s already impressive season, following her win at IRONMAN Australia in May.
Hollioake described the IRONMAN Malaysia as the “toughest race” she has ever competed in.
Reflecting on her experience, she said: “It’s my first time here. I wasn’t quite sure how I would do with the heat, but it was as brutal as I expected.”
“I’ve never been to Malaysia and it looked like such a beautiful place to come and visit, which it is. It was combining a bit of a holiday and a race as well. That was probably the toughest race I’ve ever done. I’m relieved for it to be over, but I’m absolutely thrilled to take the victory. This is my first year as a professional, it’s been a really, really big surprise to do so well in my first year, but I’m thrilled to have another win.”
The event’s global appeal was evident, with 1,800 athletes from 51 countries participating.
Complementing the IRONMAN event, IRONMAN 70.3 Langkawi featured a shorter distance of 1.9km swim, 90km bike, and 21.1km run. Toma Alexandru from Romania emerged victorious in the male’s race, while Bianca Marcon claimed the top spot in the female competition, both showcasing exceptional speed and endurance.
The event also served as a qualifier for upcoming major championships. 45 Age-Group qualifying slots were awarded for the 2025 VinFast IRONMAN 70.3 World Championship in Marbella, Spain, on November 8 and 9, 2025, with additional 20 slots reserved for women. A total of 105 Age-Group qualifying slots were allocated for the 2025 VinFast IRONMAN World Championship, with women competing in Kona, Hawaii, on October 11, 2025, and men in Nice, France, on September 14, 2025.
The event featured several exciting side competitions, highlighting IRONMAN Malaysia’s commitment to community engagement and inclusivity. The IRONKIDS Langkawi, which attracted over 300 participants, provided a platform for young athletes to showcase their talents across various age groups. The Aquathlon, which consisted of the 100m swim and 1.8km run, attracted young competitors age groups of 7-10 years and 11-15 respectively.
The Community Run offered a 1.8km course for all participants, with children aged 0-6 years completing the distance with parents or guardians, while those aged 7-10 years and older children aged 11-17 ran the route independently. This approach highlighted the event’s commitment to inclusivity and shared experience.
Langkawi’s growing community engagement has been integral to the event’s success. This year, over 1,100 volunteers actively participated, demonstrating the strong commitment and enthusiasm of local residents.
The island continues to excel as a premier sports tourism destination, with athletes’ families and friends not only supporting participants but also enjoying Langkawi’s attractions. Race week has become a special occasion for quality time, significantly boosting local footfall and revenue, benefiting businesses, accommodations, and services.
Regional Director of IRONMAN Asia, CG Lim, commented: “The performances we witnessed today were truly exceptional. From our pro athletes setting blistering paces to our age-groupers pushing their personal limits, every participant embodied the IRONMAN spirit. “This event goes beyond racing; it unites people and leaves lasting community impacts. As a major driver of sports tourism, we’ve seen a remarkable influx of athletes and supporters boosting the local economy, showcasing Langkawi’s potential as a world-class destination for endurance sports and tourism. Looking ahead, the growing interest from local and international athletes sets a strong foundation. We’re committed to building on this momentum, making IRONMAN Malaysia an even more iconic event in the global calendar.”
So, you’ve crossed the finish line of that marathon you’ve trained so hard for. The exhilaration is palpable, but now what? Months of rigorous training have undoubtedly left their mark on your body. From muscle fatigue to joint stiffness, the physical toll is significant.
While the urge to bask in the glory of your accomplishment is understandable, prioritizing recovery should be at the top of your list. And when we say proper recovery, we don’t just mean rest; it’s about actively facilitating your body’s healing process.
This is where chiropractic care could come in handy, offering a holistic approach to post-marathon recovery.
The Impact of Running Marathons on the Body
During those grueling miles, every step might feel like an uphill battle, with muscles screaming and lungs gasping for air. But what about after the race, when the adrenaline fades, and the body begins to process the incredible feat it just accomplished?
Frequent marathon running, while a remarkable achievement, can put significant stress on your body, potentially leading to long-term issues such as repetitive stress injuries, muscle imbalances, and joint misalignments. These imbalances can manifest as persistent pain, decreased mobility and even impact your overall well-being.
Fortunately, the negative effects can be minimized with proper preparation and care. However, for those seeking a comprehensive recovery approach that addresses both immediate discomfort and underlying musculoskeletal imbalances, chiropractic care could potentially provide a viable alternative.
The Role of Chiropractic Care in Post-Marathon Care
Chiropractors in Singapore are trained in assessing and addressing musculoskeletal imbalances, particularly those related to the spine and joints. Through hands-on adjustments and various therapies, they aim to improve joint mobility and help manage pain. In the context of post-marathon recovery, chiropractic care may be able to help with the healing process. Here’s how:
1. Addressing Muscle Soreness and Inflammation
Marathon running often leads to muscle soreness and inflammation. Chiropractic adjustments can help to ease muscle tension and enhance blood circulation, encouraging the removal of metabolic waste products and reducing inflammation. This could potentially translate to quicker recovery from muscle soreness.
2. Supporting Joint Mobility and Function
The repetitive nature of running can cause joints to stiffen and become misaligned. Chiropractors utilize gentle adjustments or even massages to encourage proper joint alignment in the hopes of restoring the natural range of motion and enhancing overall joint function post-marathon.
3. Addressing Postural Imbalances
Long-distance running can contribute to postural imbalances, which can result in pain and discomfort. Chiropractors can help identify and address these imbalances, promoting optimal body alignment for efficient movement and reduced strain on joints and muscles.
4. Supporting Recovery and Mitigating the Risk of Future Injuries
The nervous system is integral to muscle function, coordination, and pain sensation. Chiropractic adjustments may help to optimize communication between the brain and body, fostering optimal nervous system function and supporting the body’s natural healing mechanisms.
Possible Chiropractic Therapies That Might be Leveraged
In addition to chiropractic adjustments, chiropractors may employ other therapies to support an athlete’s overall health and post-marathon recovery. These may include:
Soft tissue therapy to release muscle tension and improve flexibility.
Rehabilitative exercises to strengthen muscles and improve range of motion.
Massage therapy to reduce muscle soreness, improve circulation, and promote relaxation.
Wellness and nutrition coaching to support overall health and well-being.
Choosing the Right Chiropractor For Your Needs
When it comes to selecting a chiropractor for your post-marathon recovery or general well-being, it’s essential to seek out chiropractors who understand the specific needs of runners. So, look for one with experience in sports-related injuries and a focus on rehabilitation. It’s also crucial to feel comfortable with your chiropractor and confident in their ability to guide you through your recovery journey.
Remember, your body deserves the best care, especially after such a demanding feat. Invest in your recovery, and you’ll be well on your way to conquering many more miles in the future.
Running has long been celebrated as a powerful means of improving both physical and mental health. For women, however, running comes with unique considerations that influence their training and performance. Chief among these are the hormonal fluctuations that occur throughout the menstrual cycle, perimenopause, and menopause.
These hormonal shifts can affect everything from energy levels to muscle recovery and even injury risk. Understanding how hormones influence performance is crucial for female runners, whether they are beginners or elite athletes.
The Menstrual Cycle and Running Performance
The menstrual cycle is divided into two main phases: the follicular phase and the luteal phase. These phases, along with menstruation, bring significant changes in hormone levels, particularly estrogen and progesterone. These fluctuations directly impact how a woman feels and performs while running.
Follicular Phase
The follicular phase begins on the first day of menstruation and lasts until ovulation, roughly the first two weeks of the cycle. During this phase, estrogen levels gradually rise, while progesterone remains low. This hormonal environment tends to support increased energy and muscle strength, making it an optimal time for high-intensity training or pushing through more challenging runs. Some studies suggest that women experience greater endurance and faster recovery in this phase due to the elevated levels of estrogen, which promotes glycogen storage and muscle repair.
Ovulation
Ovulation occurs around the midpoint of the cycle and is marked by a peak in estrogen levels. Some female runners report feeling their strongest during this brief window. However, it is also a time when the risk of injury may increase, particularly for soft tissues like ligaments, as estrogen can reduce their stability. Being aware of this risk is important for women aiming to optimize performance without compromising long-term health.
Luteal Phase
The luteal phase begins after ovulation and lasts until menstruation. Progesterone rises significantly during this phase, while estrogen declines. This hormonal shift can cause increased fatigue, slower recovery times, and higher perceived effort during workouts. Some women also experience premenstrual symptoms, such as bloating or mood swings, which can interfere with training. It is common for women to feel less motivated to push through hard workouts during this phase, and this is when training might need to be adapted. Lower-intensity exercises like recovery runs or cross-training can be more suitable options.
Perimenopause and Menopause: Long-Term Hormonal Changes
As women age, hormonal shifts become even more pronounced. Perimenopause, the transitional phase leading to menopause, typically begins in a woman’s 40s and can last several years. During this time, estrogen and progesterone levels become irregular, causing fluctuations that can make training feel unpredictable.
Perimenopause
In perimenopause, women often experience night sweats, sleep disturbances, and mood swings, all of which can interfere with their running routines. Decreased estrogen can also lead to the loss of bone density and muscle mass, making strength training a necessary complement to running to maintain muscle integrity. Cardiovascular health may also be affected as estrogen plays a protective role for the heart, so women may notice changes in endurance and stamina.
Menopause
Menopause is defined as the cessation of menstrual periods for 12 consecutive months. During menopause, estrogen and progesterone levels plummet, which can further affect muscle strength, recovery, and bone health. Weight gain around the abdomen, decreased metabolic rate, and joint pain are also common issues that can hinder running performance. Runners may need to adjust their goals and training plans to account for these changes.
Hormonal Birth Control and Performance
Hormonal contraceptives, such as birth control pills, injections, or IUDs, can have a significant impact on running performance as they alter the body’s natural hormonal fluctuations. Some women may find that hormonal birth control regulates their cycle and reduces symptoms like heavy bleeding or cramps, allowing for more consistent training. However, others may experience side effects like weight gain, mood changes, or decreased energy, which could affect their ability to run efficiently.
Oral contraceptives, in particular, suppress natural estrogen and progesterone levels, which may blunt some of the performance-enhancing effects of the follicular phase. While many athletes perform well on birth control, it is important to monitor any changes in stamina, recovery, or mood and adjust training accordingly.
The Role of Nutrition in Supporting Hormonal Balance
Nutrition plays a key role in managing the effects of hormonal changes on running performance. During the follicular phase, women may benefit from a higher intake of complex carbohydrates to support glycogen storage, which is naturally enhanced by higher estrogen levels. In the luteal phase, when cravings for sweets and carbohydrates may increase, it is important to maintain a balanced diet rich in healthy fats, proteins, and fibre to regulate blood sugar levels and reduce inflammation.
For women going through perimenopause and menopause, increased calcium and vitamin D intake is essential for maintaining bone density. Protein intake should also be increased to counteract muscle loss associated with declining estrogen levels. Omega-3 fatty acids and antioxidants are particularly important for reducing inflammation and promoting cardiovascular health, which can become compromised during menopause.
Hormone Replacement Therapy and Running Performance
Hormone Replacement Therapy (HRT) can be an option for women experiencing severe symptoms of menopause that interfere with their ability to train and compete. HRT involves taking synthetic or bioidentical hormones to replace the estrogen and progesterone the body no longer produces. Some women find that HRT helps restore energy levels, improve muscle mass, and reduce joint pain, making it easier to maintain an active lifestyle, including running.HRT is available through various medical avenues, and in recent years, it has become easier to access, with treatments now often prescribed through online telemedicine. However, it is important to consider the potential risks, such as increased risk of blood clots, heart disease, or breast cancer, before starting any hormone therapy. Consulting with a healthcare provider is essential for determining if HRT is a suitable option for maintaining running performance.
How to Adapt Your Training to Hormonal Changes
One of the most important things women can do is listen to their bodies. Hormonal shifts affect each woman differently, and no two menstrual cycles, perimenopausal experiences, or menopausal transitions are exactly the same. Adapting training based on how your body feels rather than rigidly following a schedule can lead to better performance in the long term.
Tracking your cycle with a fitness app can help you understand patterns in energy, strength, and endurance. Incorporating a mix of high-intensity and low-intensity workouts across your cycle, along with adequate rest, can help balance training loads. Strength training and mobility work should be prioritized during phases of low estrogen to help prevent injuries.
Empowering Yourself Through Knowledge
Hormonal changes are a natural part of life, but they don’t have to limit your running performance. By understanding how your body responds to these shifts and making informed adjustments to your training, you can continue to improve your fitness and enjoy the many benefits of running. Staying informed, whether through speaking with healthcare professionals or exploring research, allows female runners to manage these changes effectively.
KUALA LUMPUR, Sunday: Vincent Kiprono from Kenya clinched the Kuala Lumpur Standard Chartered Marathon (KLSCM) 2024 when he finished in a time of 02:18:16. Kiprono, in his first ever marathon, ran a blistering race to finish ahead of the leading pack and collected the USD15,000 prize purse.
A record 42,000 runners descended on Dataran Merdeka over the weekend to participate in the 16th edition of the Kuala Lumpur Standard Chartered Marathon (KLSCM). Minister of Youth and Sports, Hannah Yeoh, flagged off the Full Marathon of the premier distance running event in Malaysia as it maintained its Road Race Label status by World Athletics, making it the only distance running event in Malaysia accorded that status. The event saw the Kids Dash, 5km and Boost Juice 10km categories take place on Saturday and the Half and Full Marathon categories were held today.
Kiprono was thrilled to taste success in what was his very first trip out of Kenya. “This is my first marathon so I didn’t expect to win but I was determined to do my best,” he said. “I was a little concerned about the climate but today was good, and it did not affect me too much,” he added.
In a show of dominance, the top three spots in the Full Marathon Men Open were claimed by Kenyans with John Nzau Mwangangi coming in second with a time of 02:18:22 while defending campion Kiprop Tonui finished third in a time of 02:18:25.
In the Full Marathon Women’s Open, defending champion Beatrice Jelagat Cherop from Kenya retained her title when she finished in 02:33:45, while her compatriot Sheila Jepkosgei Chesang took second place in a time of 02:37:16 and Truphena Chepchirchir, also from Kenya had to settle for third place with a time of 02:39:46. “Although my time was not as fast as last year, I am happy with it and delighted with the win,” she said. “Maybe next year I can beat my own time,” she added.
The Full Marathon Malaysian Men’s category was a tightly contested affair as a number of runners were vying for the honour of being a KLSCM champion. Two-time and defending champion Poo Vasanthan however, did not make the start due to an injury and Muhaizar Mohamad, five-time consecutive KLSCM champion took full advantage to defeat his up-and-coming challengers in a time of 02:41:17. The 39-year-old army commando however had to dig deep and rely on all his experience to fend off the close fight from Muhamad Haziq who finished in second place just seconds behind when he clocked 02:41:38, and Yeow Ni Jia who finished third just a second after in 02:41:39. “I retired from my army service this year and wanted to give myself a retirement present by winning KLSCM again, so that was my focus this year,” said Muhaizar. “I managed to spend a bit more time on training and that ultimately paid off with this win,” he added.
The Full Marathon Malaysian Women’s category saw Noor Amelia recapture the title she won in 2022 with a time of 03:09:44, and push defending champion Michelle Chua Khit Yeng into second place with a time of 03:16:37. Rounding out the podium places was Yap Yee Ling who finished third in 03:17:47. “Although I was targeting a win this year, I didn’t expect my finishing time to be much faster than the previous two years, so I’m really happy,” she said.
Rainer Biemans, Project Director of KLSCM and Director of Dirigo Events, said “The 16th edition of KLSCM has been our largest yet, with over 42,000 participants, 2,500 of whom travelled to Kuala Lumpur specifically to take part in the event, proving once again that this is a much sought-after race that runners look forward to every year”. “The local running community is of course our biggest supporter and we are truly grateful that they have embraced KLSCM as an event that they shouldn’t miss,” he continued. “We are particularly thrilled that the Minister of Youth and Sports Hannah Yeoh, honoured us by flagging-off the Full Marathon in a year where we are cementing our status as a sustainable race,” added Biemans.
Hannah flagged off the Full Marathon category accompanied by Mak Joon Nien, title sponsor Standard Chartered Malaysia’s CEO and Datuk Yvonne Chia, Chairman of Standard Chartered Malaysia.
“The KLSCM is a high-impact event that attracts participants from all over the world which will benefit our sports industry. As such, the Ministry of Youth and Sports has approved RM500,000 from its Sports Matching Grant to support the marathon,” said Hannah.
Title sponsor Standard Chartered Malaysia continues to be a strong anchor for the event, having been there from KLSCM’s inception in 2009.
“Every year I look forward to KLSCM as a celebration of the passion and perseverance of the human spirit as runners break their own limits, and also of camaraderie and excitement, where friends and families cheer on their loved ones – and even strangers – to cross the finish line. This year, as a runner myself, I was awed by the sheer energy over the marathon weekend, as it was packed with great feats and inspiring stories from our runners at Dataran Merdeka. It made me realise once again how incredible KLSCM is in uniting and empowering individuals from all walks of life to make a meaningful impact, and I would like to extend heartfelt congratulations to all the winners and our deepest gratitude to all participants for their steadfast support,” Mak said.
In line with Standard Chartered’ s efforts in promoting diversity and inclusion, the Bank hosted two groups of community runners in the 5km fun run category. Aligned to the Bank’s support of the Purple Tuesday movement, the first group consisted of differently-abled participants, including bank staff, as well as students and teachers from Sekolah Menengah Kebangsaan Pendidikan Khas, Setapak. The second group were from the Bank’s Goal programme – which aims to empower and equip adolescent girls with the confidence to become future integral leaders – consisting of coaches, students and teachers from Sekolah Menengah Kebangsaan Bandar Baru Sungai Long.
The sense of community is an integral part of KLSCM, exemplified by its Run For A Reason (RFAR) charity social initiative where runners sign up to raise funds for one of the beneficiary charities on the platform. This year, the selected charities were Futuremakers by Standard Chartered, Hospis Malaysia, Kechara Soup Kitchen and Teach for Malaysia. “Run For A Reason is a programme that means a lot to us and this year, we are trying really hard to breach the RM1 million mark in funds raised, which will be able to help a lot of Malaysians. There’s still time to donate as we will only close our fundraising on 14 October, so please donate generously,” said Biemans.
More than 2,500 running tourists from 45 countries took part in the event, representing 70 nationalities when counting local foreign residents. It was a bustling weekend in the city, with KLSCM 2024 attracting over 13,300 local runners from outside Kuala Lumpur and Selangor.
The Kuala Lumpur Standard Chartered Marathon has grown year-on-year to become the most anticipated distance running event in Malaysia. The premier running event once again saw Standard Chartered Malaysia returning as title sponsor, along with a host of returning and new sponsors, including Boost Juice, Seiko, Pressio, 100 Plus, TudungPeople, Brooks, Pantai Hospital KL and Counterpain. The event is owned and organised by Dirigo Events with Dewan Bandaraya Kuala Lumpur as venue host.
KLSCM is sanctioned and supported by the Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), World Athletics and the Association of International Marathons, Distance Races (AIMS).
Winners of the Kuala Lumpur Standard Chartered Marathon 2024
The ideal workout for any age group should be one that suits your busy schedule and brings you joy. If a workout routine is inconvenient or doesn’t align with your lifestyle, it’s easy to abandon it altogether. The goal is to find an activity that you can commit to in the long run. You don’t necessarily need to join a gym or health club; simply find an exercise that boosts your energy levels and improves your mood, and you’ll be on the right track!
Workout for the 20s
It is important to have a well-rounded fitness routine that includes cardio, weight training, balance work, and stretching. Aim to incorporate cardio exercises, such as running, swimming, cycling, or walking, into your routine at least three to five days a week. The key is to find a cardio activity that you enjoy and can commit to in the long term. Additionally, include weight training at least two days a week, targeting all major muscle groups, including the back, chest, arms, core, shoulders, and legs. This will help ensure a balanced fitness routine that improves overall health and wellness.
20s focus: Consider cross-training
In your prime, your body is poised to take on any physical challenge, with rapid muscle recovery allowing you to push yourself to new heights. This makes cross-training an ideal workout strategy. Cross-training combines strength training (anaerobic) and cardio exercises (aerobic), laying a solid foundation for future fitness. By mastering proper technique through cross-training, you’ll set yourself up for success and create a strong base for your long-term fitness journey.
20s focus for women: Get into weight training
Many women in their 20s miss out on the benefits of weightlifting. Young women are encouraged to prioritize weightlifting and load-bearing activities to improve body composition, build muscle, and boost bone density during this critical period. It is important to incorporate exercises that work multiple large muscle groups, such as squats, deadlifts, and standing presses, into their workouts. By doing so, women can harness the advantages of weightlifting for long-term health and fitness.
20s focus for men: Do yoga
Yoga is a highly beneficial practice for individuals of all ages, but it’s particularly advantageous for men in their 20s. According to certified personal trainers and resources like the Yogi Times website, men in this age group need to prioritize flexibility and mobility, especially since modern lifestyles involve excessive sitting and screen time. Yoga can help counteract the negative effects of this sedentary behavior by improving posture, spinal alignment, and reducing muscle tension. This is especially important for men, who tend to have more muscle mass in their chest and shoulders, leading to tightness and stiffness with prolonged sitting.
Workout for the 30s
As you age, your body’s physical capabilities decline, and recovery from workouts takes longer. To combat this, it is suggested to incorporae resistance training at least twice a week, in addition to your regular routine. This is especially crucial for women, as it helps prevent potential future issues like osteoporosis and arthritis. Additionally, maintain interval-based cardio exercises like spinning at least three times a week. This combined approach will help you maintain overall fitness and mitigate the effects of ageing.
30s focus: Get some coaching
After the age of 30, muscle mass and strength gradually decline, according to a study in the Muscle, Ligaments and Tendons Journal. However, this age-related muscle loss can be slowed down. Interestingly, strength declines faster than muscle mass, indicating a decrease in muscle quality, which can be addressed through strength training. To combat this, it is suggested to work with a coach to improve form and incorporate a range of functional exercises like presses, pulls, squats, and deadlifts to maintain muscle strength and quality.
Workout for the 40s
If your workout routine consists only of cardio exercises, it’s essential to incorporate strength training exercises, at the very least. As we age, our bone density, strength, and muscle mass naturally decline, making strength training crucial. In addition to moderate-intensity cardio on most days, aim to include strength training exercises at least two times a week, targeting all major muscle groups during each session.
40s focus: Take a hike
Approach exercise with the same mindset as retirement planning: it’s never too late to start, and starting late is better than not starting at all. If you haven’t found a workout you enjoy yet, consider hiking as a great option. However, ease into it. Begin with hikes that match your fitness level, gradually increasing the distance and incline to avoid injury. The goal is to challenge your cardiovascular system and build strength in your legs and hips progressively.
Workout for the 50s
As we age, our bodies naturally slow down the process of building bone and muscle mass. To combat this, it’s crucial to prioritize resistance training, focusing on hips and shoulders. Resistance training not only improves bone density but also slows down the ageing process by preserving lean body mass. Consistent training for both men and women will see noticeable results. Additionally, aim for at least 30 minutes of walking, five days a week, which can be broken down into three 10-minute sessions if needed, to accommodate joint or schedule constraints.
50s focus: Leg strength
Your legs are the foundation of your body, comprising the largest and strongest muscles. By training these muscles, you can not only support your overall frame but also potentially benefit your brain health. Research in the journal Gerontology found a connection between increased leg power and slower cognitive ageing, suggesting that “stronger legs are linked to healthier brain ageing, both structurally and functionally. While the exact reason is unknown, combining strength and cardio exercises with sports like tennis can reap these benefits.
50s focus: Discover walking
If you’ve been a dedicated runner for decades, it may be time to consider a lower-impact option like power walking to reduce the strain on your joints. Many people by this age have experienced injuries that limit their ability to exercise, but walking is a great alternative, especially for those with knee issues. While walking may take longer to cover the same distance as running, the American Heart Association notes that it can be just as effective in reducing the risk of certain diseases, making it a great option for this stage of life.
Workout for the 60s
Exercise is the solution to boosting your energy levels, especially in your 60s, which is the most crucial decade for physical activity. Focus on exercises that promote independence and functional ability. Aim for a consistent routine that includes cardio walks, bodyweight exercises like situps, pushups, and wall sits, and 1-2 Pilates or yoga classes weekly. Consistency and proper form are essential. Avoid high-intensity exercises that may lead to injury, and prioritize sustainable, low-impact activities that support overall health and well-being.
60s focus: Reduce the impact
Minimal-impact training is a gentle and effective way to exercise without putting excessive strain on the musculoskeletal system. This type of training emphasizes resistance exercises that are low in impact, such as swimming, rowing, using an elliptical machine, spinning, and core exercises done in a stationary position. These exercises are important for individuals in this age group, as they help strengthen the aerobic system and core, which are critical for maintaining overall health and addressing age-related declines in certain organ functions.
60s focus: Work your muscles
Women in their 60s can significantly benefit from incorporating weightlifting into their routine twice a week. A study published in the Journal of the American Geriatrics Society found that older women who participated in regular strength and resistance training experienced fewer lesions in the white matter of their brains, indicating better preservation of memory and cognitive function. Notably, those who only strength-trained once a week did not experience the same benefits. Strength training is important for both physical and mental health, as “Strong is smart and smart is strong.”
Workout for the 70s
It is recommended that both men and women in this age group incorporate bodyweight training with assistance into their fitness routine. This can be achieved by working with a fitness trainer, using resistance bands, or trying the TRX suspension system. Balance exercises that challenge coordination are important, as they help maintain independence, strength, cognitive awareness, and mobility. It is also advised to allow ample time for recovery between exercises and aim for low-impact cardio sessions at least three times a week.
70s focus: Stick with safe cardiovascular movements
It’s essential to prioritize safe and effective cardio exercises that target visceral fat, the harmful fat that accumulates around the midsection, during this decade and beyond. Additionally, continue strength training to improve balance, prevent falls, and maintain independence. Focus on building a strong foundation by developing robust shoulders, spine, and core muscles. Furthermore, maintain strong legs, heart, and lungs through regular walks or hikes, which will also support brain function, promote a lean and trim physique, and prevent injuries.
Workout for the 80s
Nearly any activity you do will be good for your mind and body. Engaging in various activities can benefit both your mental and physical well-being. In particular, resistance training is crucial for maintaining muscle strength and should be a priority. Consider incorporating strength-training exercises into your routine, such as using machines at your local gym like leg extension or cable pull, to help preserve muscle strength and overall health.
Singapore, September 15, 2024 – The Singapore International Triathlon 2024 concluded with an outstanding display of athletic prowess, featuring elite athletes from Australia, Indonesia, Malaysia, the Philippines, and Thailand. The Southeast Asia Triathlon Federation (SEATF) Championship category showcased fierce competition, with RONALD SETIAWAN from Indonesia emerging victorious in the men’s race. Setiawan completed the 5km Run / 30km Bike / 5km Run course in 57 minutes and 8 seconds, narrowly beating ANDREW KIM REMOLINO from the Philippines, who finished in 57 minutes and 21 seconds. MATTHEW HERMOSA, also from the Philippines, followed closely with a time of 57 minutes and 24 seconds, securing third place.
In the women’s SEATF Championship category, ESTHER JOY CHEN from Malaysia took first place, finishing in 01:05:02. Singapore’s HERLENE YU placed second, clocking in at 01:05:30, followed by fellow Singaporean KATHLYN YEO, who finished with a time of 01:06:26.
Singapore National Triathlon Championship (NTC) Results Local athletes competed fiercely in the Singapore National Championships with the following results:
This year’s event saw over 800 athletes competing across five categories, showcasing a diverse mix of participants from 42 different nationalities. One of the highlights included Joseph Ong, a 75-year-old veteran triathlete from Singapore, who finished second in the above-60 category, completing his sprint distance of 2.5km Run / 18km Bike / 2.5km Run in 01:32:00.
Due to concerns about water quality at East Coast Park Beach, Area E, the traditional Swim-Bike-Run format was adjusted to a Run-Bike-Run format. Despite the challenges, the event maintained its competitive spirit and ensured the safety of all participants.
Mr. Paul Rachmadi, President of the Triathlon Association of Singapore, expressed: “We were thrilled to welcome athletes from across Southeast Asia and beyond to compete here in Singapore. It was a remarkable display of skill and perseverance, and we congratulate all the winners for their outstanding performances in this unique format.”
Elvin Ting, Founder of TriFactor and official event delivery partner, added: “We are incredibly grateful to our team and participants for adapting to the revised duathlon format. Executing the event safely with less than 48 hours from the decision to gun start was a true team effort. We’re also proud of the diverse international representation, with athletes from 42 different nationalities racing in this year’s event.”
Mr. Eugene Ong, General Manager of Triathlon Singapore, commented: “We’re proud to grow our flagship event and continue attracting a global field of athletes.”
Mr. Joseph Tan, Race Director, stated: “Safety has always been our top priority, and we are thankful to all the technical officials and crew who ensured a smooth and successful event. Despite the rain towards the end, all participants were accounted for, and the event wrapped up successfully.”
As professional and avid runners gear up for the Kuala Lumpur Standard Chartered Marathon (KLSCM) 2024 – Malaysia’s biggest marathon and arguably the most popular in the region – records have already been broken before the October race, in more ways than one.
Some 42,000 runners have signed up for the race this year, breaking last year’s record of 40,000 participants. At more than 12,500, the number of Full Marathon participants is also the largest ever since KLSCM’s inception, or any full-distance road-running event in Malaysia, for that matter. The sign-ups for the Half Marathon, totalling 13,770, is a record-breaking number too.
This year, the race owner and organiser Dirigo Events is looking to create more history of its own. The people behind the race are making efforts to prod the running community and corporates to go deeper in their contribution to society, through fundraising for charities and foundations.
“We don’t want to miss a golden opportunity to make a statement here,” said Rainer Biemans, director of Dirigo Events, and project director of KLSCM. “We have recorded our largest KLSCM yet in terms of participation, and this bodes well for our Run For A Reason (RFAR) charity initiative. We hope the extra numbers can help drive fundraising for our beneficiaries.”
Biemans is getting a tremendous morale-boosting support from Poo Vasanthan Subramaniam, the two-time champion in the Malaysian Open category, who will be defending his title this year.
“I cherish the competition and I’m ready to do my part in making this a great race to remember,” Vasanthan said in an interview. I will donate part of the prize money to one of the RFAR charities if I make it a hat-trick this time. Let’s all not forget to do our share for society.”
The 26-year-old champion finished the race last year in 2 hours 37 minutes and 38 seconds in his back-to-back win. His perennial rivals, including five-time winner Muhaizar Mohamad and last year’s runner-up Nik Fakaruddin Ismail, will be there to give him a run for his money again.
Money raised by runners and corporate sponsors will benefit four such organisations associated with the event this year, through the RFAR platform. They are women empowerment advocates Standard Chartered’s Futuremakers, palliative care provider Hospis Malaysia, marginalised communities champion Kechara Soup Kitchen, and education foundation Teach for Malaysia (TFM).
Since the event officially opened for business in March, some RM750,000 has been raised by runners and sponsors, according to the latest estimate. That’s not far from Dirigo Events’ modest aim of breaking the million-ringgit threshold for the first time.
Biemans is hopeful the flagship running event will bring people from all walks of life to do extraordinary things with their own inspirational stories.
Dr. Mohd Amirul Husaini Ibne Walid of Wangsa Maju in Kuala Lumpur is registered for a half-marathon to raise funds on behalf of Hospis Malaysia to honour his wife. She succumbed to cancer last year, with Hospis providing a lot of care and comfort in her final days.
“My wife and I used to run and take part in events together, and her passing left me feeling empty even when I took part in other running events,” he said. “When I found out that Hospis Malaysia is one of the RFAR beneficiaries, I decided to sign up to raise funds for them. They were a great source of reassurance towards the end of my wife’s life.”
Amirul hopes the amount he raises will help Hospis in providing palliative care to those needing it “and raise awareness about the availability of their complimentary services,” he added.
Jun Wu, a 32-year-old education consultant, will also be a RFAR runner this year. The fellowship alumni and ex-tech manager at TFM taught Form 5 Science in a high-needs school in a fishing village off Port Klang, Selangor, continues to make an impact there with his annual visits.
He co-founded the English Club at Pulau Ketam to help students practise and build interest in the language. Despite some challenges, Wu and TFM Fellow Kai Syn’s efforts have fostered trust and significant progress in English proficiency, with students gaining confidence and participating in various enriching activities.
“I want to contribute to the mission of TFM to end inequity in education,” Wu said. “I hope the funds raised will make a difference by enabling teachers and TFM Fellows to provide more for their students in the classroom.”
After a successful collaboration last year, Kechara Soup Kitchen is also stepping up to help marginalised communities and the urban poor by providing dry-food supplies through their volunteers. Lew Jean Wern from Puchong, will be doing her part by running the Half Marathon to raise funds for the charity.
“Being a passionate advocate of nutrition and eating right, it is non-negotiable for everyone to have access to the most basic needs such as food and shelter,” she said. “Therefore, I’m lacing up to raise funds for Kechara.”
Biemans at Dirigo Events is also getting a generous helping hand from title sponsor Standard Chartered Malaysia, as two of the UK lender’s top executives in Malaysia are locking horns in a personal race to beat each other in fundraising.
Mak Joon Nien, CEO of Standard Chartered Malaysia, has received pledges amounting to over RM110,000, according to his RFAR campaign page. Bilal Parvaiz, his counterpart at Saadiq, the bank’s Islamic banking unit, has raised about RM44,000 from his supporters. Both are raising funds for Futuremakers by Standard Chartered.
“Futuremakers by Standard Chartered is all about tackling inequality and empowering youths to learn lifelong skills. Globally, we’ve reached out to 2.1 million people and in Malaysia, around 30,000 – and growing. It is our way of saying thank you, helping the broader ecosystem and community in which we operate, as we are Here for Good,” said Mak.
With less than six weeks before race weekend, the organiser and all supporting parties are making sure this year’s KLSCM “will be the best edition yet,” according to Biemans.
