We’ve all been there – you slip on your favourite running shoes or sneakers, only to be hit with a wave of pungent odour. Keeping your shoes stink-free is easier than you think. From simple hacks to clever products, we’ve got the inside scoop on how to keep your shoes fresh and odour-free. In this article, we’ll share our top 10 tricks to banish shoe stink for good, so you can focus on what really matters – hitting the pavement in comfort and confidence!
1. Baking soda
Baking soda is a potent solution for smelly shoes! Sprinkle a generous amount into the shoe and let it sit overnight. Simply dump out the powder in the morning for fresh-smelling shoes. Note: Use caution with leather shoes, as repeated applications can cause dryness. Alternatively, create your own reusable shoe deodorizers by filling old socks with 2 tablespoons of baking soda, tying them up, and inserting them into your shoes overnight. Remove in the morning and enjoy fresher shoes!
2. Fabric softener sheets
Banish sneaker stench with a powerful solution! Simply insert a new dryer fabric softener sheet into each shoe overnight to neutralize odours. Don’t forget to remove them before wearing them. This trick also works wonders for deodorizing gym bags and other storage spaces. Just drop a dryer sheet in and let it work its magic until it’s time for a replacement.
3. Salt
Keep your canvas shoes fresh and dry with a simple trick! Sprinkling a pinch of salt inside your shoes can work wonders in absorbing moisture and eliminating odours, especially during warm weather when socks are optional. Give it a try to keep your shoes smelling sweet!
4. Essential oils
Give your shoes a refreshing boost with the power of essential oils! Add a few drops of eucalyptus, clove, or tea tree oil directly into your shoe for an invigorating scent. Alternatively, drip the oil onto a paper towel or tissue and leave it in your shoe overnight for a subtle, fragrant treat.
5. Rubbing alcohol
Eliminate shoe stench and disinfect at the same time with a simple solution! Pour rubbing alcohol onto the affected area of your shoes to neutralize odours and kill bacteria. This natural deodorizer is a quick and effective way to freshen up your footwear.
6. Black teabags
Steep your shoes in freshness with a simple tea bag trick! Soak a tea bag in boiling water for 2-3 minutes, then let it cool. Place the tea bag in your shoe for an hour to harness the antibacterial power of tannins, which will help eliminate odour-causing bacteria. Remove the tea bag, wipe away any excess moisture, and enjoy fresher shoes!
7. Baby powder
Stay one step ahead of shoe stink with a simple preventative trick! Apply baby powder to your feet before putting on your shoes to help absorb moisture and reduce sweat, keeping your shoes fresh and odour-free all day long.
8. Cat litter
Think outside the box with this unconventional shoe deodorizing hack! Utilize the absorbent and deodorizing properties of cat litter to freshen up your shoes. Simply line the bottom of your shoes with cat litter, let it sit overnight, and then discard and wipe clean with a damp cloth for a surprisingly effective shoe refresh!
9. Freeze them
When all else fails, give your shoes the cold shoulder! If stubborn odours persist, try freezing your shoes overnight to kill the bacteria causing the stench. Simply seal your shoes in a plastic bag and pop them in the freezer. By morning, the bacteria should be gone, and your shoes should be fresh and odour-free!
10. Machine wash
Give your dirty shoes a deep clean with a spin cycle! If your shoes are filthy inside and out, try washing them in a washing machine. This method works particularly well for sneakers. However, be cautious when drying – if you don’t have a shoe dryer attachment, it’s best to air dry to avoid damaging your machine.
With these 10 simple and effective tricks, you can bid farewell to stinky shoes for good! From natural deodorizers like baking soda and tea bags to clever hacks like freezing and dryer sheets, there’s a solution for every shoe type and odour level. By incorporating one or more of these methods into your shoe care routine, you’ll be able to enjoy fresh, clean shoes all year round. So go ahead, give your shoes the tender loving care they deserve, and say goodbye to embarrassing foot odour for good!
SINGAPORE, 1 December 2024 – The Standard Chartered Singapore Marathon (SCSM) 2024 concluded the weekend with record participation, a new finish line and refreshed routes, setting new benchmarks for endurance races in the region. As the region’s only World Athletics Gold Label race, SCSM 2024 saw over 55,000 runners taking to the streets to take part in the races, with journeys culminating at the historic Anderson Bridge. This year’s turnout included close to 13,000 international participants from 84 countries, surpassing 2023’s numbers and further strengthening SCSM’s global presence.
The sea of SCSM’s iconic green and blue running singlets saw runners across all categories transform the city into a lively celebration of athleticism, embodying the camaraderie of running. The half marathon’s 21.1km route offered a perfect balance between challenge and achievability, providing a rewarding experience for both seasoned and first-time runners. Marathon participants faced the ultimate endurance test with a 42.195km course that combined a robust and challenging run with stunning cityscapes and an electric atmosphere, bringing forth the SCSM spirit that encouraged runners to ‘Go Beyond’ and push their limits.
The Ekiden race, a celebration of teamwork and camaraderie, made a welcome return at this year’s race. The group relay took participants past some of Singapore’s most recognisable landmarks including Marina Bay, Gardens by the Bay and East Coast Park, among others. With four changeover zones and a spectacular finish at the historic Anderson Bridge, the race allowed spectators to experience the excitement of team-based competition, as participants shared the journey to cover the marathon distance with their teammates.
Each runner received a curated race kit that included a race bib, SCSM running singlet, a runner’s gift, running sash, a finisher medal, and refreshments. The Ekiden runners also received a complimentary gear bag, along with unique Ekiden medals that symbolise teamwork and camaraderie – each of the five medals, featuring an iconic Singapore landmark, can be connected to form a single, cohesive piece.
Gold Label Elite Marathon: A Triumph of Grit and Endurance
Men’s Champion of the Gold Label Elite Marathon, Geoffrey Yegon from Kenya, triumphantlycelebrates his win after crossing the finish line
In the Gold Label Elite Marathon, Geoffrey Yegon from Kenya claimed victory in the men’s category with a time of 02.16.06.
Celebrating his victory, Geoffrey shared, “It feels very good to win. It’s my first time in Singapore and competing here. Coming from Kenya, the Singapore race was always “wow” so have been wanting to come here. Singapore is very nice, but it is very hot, so I trained very hard in Kenya to try to win the race.”
In the women’s category, Fantu Zewude Jifar from Ethiopia emerged as the champion with a time of 02.39.04.
Fantu kept it short and sweet sharing, “Happy to have won, Singapore is a beautiful country to race in. I’m not sure what I’ll do with the prize money, but I know I can’t wait to come back to Singapore.”
[From left to right] Mr Patrick Lee, CEO, Singapore and ASEAN, Standard Chartered, Mr AlanGoh, CEO, Sport Singapore, Mr Desmond Lee, Minister for National Development and Minister-in-Charge of Social Services Integration, Mr Jeff Edwards, Managing Director of Asia, TheIRONMAN Group and Ms Ong Ling Lee, Executive Director, Sports & Wellness of theSingapore Tourism Board, flagging off the Marathon.
Mr Patrick Lee, CEO, Singapore and ASEAN, Standard Chartered, added, “At Standard Chartered, we are proud to support an event that not only celebrates extraordinary talent and determination but also brings together people from all walks of life. This year’s marathon exemplifies the spirit of inclusivity, with elite runners, national champions, as well as everyday runners, individuals of different abilities, their caregivers, and our employee volunteersparticipating as one community. All these runners embody strength, focus, and resilience— qualities we hold dear and are thrilled to celebrate at this year’s marathon.
“This year, we’ve also raised funds for our Futuremakers programme, which will help to empower young people with the skills and opportunities to build a better future. This is a powerful reminder of how sport can bring people together, break down barriers, and inspire positive change in our communities.”
Ms Ong Ling Lee, Executive Director, Sports & Wellness of the Singapore Tourism Board, said, “The Standard Chartered Singapore Marathon brings together athletes from around the world, showcasing Singapore as a premier destination for international sporting events. The event has grown from strength to strength, and it’s inspiring to see how more international runners are choosing to run the marathon in Singapore, a strong testament to the overall experience the event and what a visit here provides these participants. We look forward to welcoming even more enthusiasts to experience Singapore’s vibrant sports scene.”
Winners of the Gold Label Elite Marathon Men’s and Women’s categories took home prize money of USD $45,000 each.
National Championship: Celebrating Singapore’s Running Talent
The National Championship also featured outstanding performances, with Soh Rui Yong and Rachel See claiming the Men’s and Women’s marathon titles, respectively, each taking home SGD $10,000. They finished with impressive times of 02.46.05 and 03.00.45 respectively. These victories highlight the depth of running talent in Singapore and reinforce the event’s role in fostering a vibrant local running community. Rachel is also the champion of the Singapore Women’s Masters in the National Championship marathon category.
Soh Rui Yong, 5 times male winner of the National Champ category for the full marathon said, “This year’s race was indeed a tougher race than last year especially with the refreshed routes along west coast highway and the Benjamin Sheares bridge. The heat and humidity also added to this. There was a close fight for the podium in the national championship category and it was good to have more competitive runners this year. But overall, I was very happy with the results.”
Reflecting on her win, Rachel said, “This year’s run at SCSM 2024 felt more meaningful and fun. I approached the race with more consciousness and made it a point to opt for a slower pace to take in the scenery of the route. As I prepared, my daughter reminded me that each step is a step toward the finish line, and this was my motivation for the race. This race was about more than chasing a personal best; it was about being present, enjoying the journey and celebrating the process. SCSM 2024 was a truly fulfilling experience.”
Commenting on the event, Mr Roy Teo, Chief of Industry Development, Technology and Innovation from Sport Singapore said, “The Standard Chartered Singapore Marathon is more than an annual race to our local running community. This event reflects our community’s passion for running and is one of the most iconic marquee events that unites runners, supporters, and volunteers to celebrate the spirit of sportsmanship and resilience. This year’s record participation underscores the tremendous growth of sports in Singapore and solidifies SCSM’s role as a cornerstone in the local and regional sporting calendar. Watching these elite athletes cross the finish line and push their limits is a true inspiration, reinforcing our commitment to nurturing a vibrant and inclusive sports culture in Singapore.”
Men’s National Champion for the Half Marathon, Shaun Goh, at the finish line after his win.
In the National Championship Half Marathon, Shaun Goh finished first with a time of 01.12.31.
2 times winner in the category, Shaun said, “It feels awesome to win for 2nd time, it was a better race this time round. I had the chance to experience it more fully, last year I was more focused on timing, but my pace was better today. It was harder this year coz the Benjamin Sheares bridge was a new addition to the course. Lucky that I still manage to achieve a good timing this year.”
Women’s National Champion for the Half Marathon, Vanessa Lee, crossing the finish line.
In the Women’s Half Marathon, Vanessa Lee claimed the National Championship title with a time of 01.24.17.
2 times winner in the Half Marathon women’s category and returning champion, Vanessa said, “I had a different plan this year from last year with the route being different. Up until 17km, everything was pretty good but afterwards it was a tough course, and not an easy race. But it’s the biggest running event of the year and it was fun! My friends who are not running stationed themselves so it was good to have them there to cheer me on!”
Jeff Edwards, Managing Director of Asia for The IRONMAN Group said, “The success of this year’s marathon is a testament to the incredible dedication and passion of the athletes and both the local and international running community. From the elite runners to those participating for a personal milestone, the event has once again proven to be a celebration of endurance, achievement, and the spirit of competition. We are thrilled to see the marathon continue to grow in significance, attracting talented athletes from around the world. We’re thrilled with this year’s success and can’t wait to take the event to an even higher level in 2025!”
With high spirits and stories of resilience resonating throughout the city, SCSM 2024 leaves a legacy of community, endurance, and impactful memories. As SCSM 2024 drew to a close, participants shared their readiness for the next race, where all runners – from elite athletes to first-time marathoners – will once again unite to push their limits and experience the vibrant spirit of Singapore’s premier marathon.
Physical 100 star Lee Jae Yoon warming up before his 10km race. He will also be running the 21.1km Half Marathon, to complete a SCSM double up challengeRunners kicking off the Standard Chartered Singapore Marathon 2024 at the starting line of the 10km race
On 1 December 2024, Sunday, the vibrant city of Bangkok played host to the highly anticipated Amazing Thailand Marathon Bangkok 2024 presented by Toyota. The event, held for the 7th year and has become a staple in the global running calendar, attracted a record-breaking 33,000 participants from 77 countries from all corners of the globe.
The event was launched by Chadchart Sittipunt, the Governor of Bangkok, who started the 42km and 21km races at Phaya Thai Road in front of MBK Center, Pathumwan. Queen Suthida joined the 10km race at Sanam Luang, Ratchadamnoen Avenue in Phra Nakhon District, alongside legendary marathon runner Eliud Kipchoge of Kenya, a two-time Olympic gold medalist, who participated as a “Sports and Cultural Tourism Ambassador” for Thailand.
The marathon, which featured a scenic course that wound its way through the city’s iconic landmarks, including the Lumpini Park, Victory Monument, Wat Benchamabophit, Ratchadamnoen Street (Thailand’s Champs-Elysees), Rama VIII Bridge, Golden Mountain, Giant Swing, and finished at the Royal Grand Palace, Sanam Luang. The event catered to runners of all levels, with distances ranging from the full marathon (42.195km), half marathon (21.1km), 10km run, and a 4.5km fun run.
The men’s full marathon title was won by a Tariku Abdi of Ethiopia, who crossed the finish line in a blistering time of 2:16:42. Nattawat Innum of Thailand finished 7th place with an impressive time of 2:28:14. The women’s title was taken by Tsega Desta of Ethiopia, who completed the course in 2:43:38. Ornanong Wongsorn of Thailand finished 4th place with a timing of 2:52:27.
The half marathon (21.1 km) saw Kennedy Njogu Muhia of Kenya top the leaderboard with 1:03:44, and Nattawut again emerged as the fastest Thai, placing 8th with a timing of 1:08:26. The fastest woman, Kawtar Kahhaz of Morocco, finished the half marathon with 1:15:24.
Thai-American runner Kieran Tuntivate thrilled fans by winning the 10km race with a time of 29:06 minutes, breaking his own record set at the Bangsaen 10K in 2022. Hajer Berhe of Ethiopia won the women’s 10km race with a timing of 36:38.
As the runners made their way to the finish line, they were greeted by cheering crowds and a festive atmosphere that was quintessentially Thai. The event’s organizers, Thailand Tri-league, had truly outdone themselves in creating a memorable experience for the participants, who were treated to a truly unique and unforgettable running adventure.
As the curtain came down on another successful edition of the Amazing Thailand Marathon Bangkok 2024, the city’s running community was already looking forward to next year’s event. With its rich cultural heritage, warm hospitality, and world-class running experience, the Amazing Thailand Marathon Bangkok 2024 had once again cemented its reputation as one of Asia’s premier running events.
The thrill of crossing the finish line, receiving your medal, and beating your personal record is an incredible feeling! However, seasoned marathon runners know that the real challenge begins after the race. The next few days can bring exhaustion, soreness, and stiffness, making everyday tasks like getting out of bed or climbing stairs a struggle. But fear not! There’s a secret to minimizing the discomfort and speeding up your recovery. It’s all about post-marathon recovery strategies! Learn how to bounce back quickly and get back on track with these essential tips.
Why is post-marathon recovery important?
Running a marathon pushes our bodies to the extreme, and it’s no wonder that running 26.2 miles takes a significant toll on our physical health. Dehydration, drained energy stores, weakened muscles, and a compromised immune system are just a few of the consequences of pushing our limits. That’s why it’s crucial to prioritize recovery with the same dedication and attention as our pre-race training. By doing so, we can help our bodies repair and rejuvenate, making the post-marathon recovery process just as important as the training itself.
When should you start your marathon recovery?
You might think that recovery can wait until after you’ve basked in the glory of finishing the race, but the ideal time to start your recovery strategy is actually immediately after crossing the finish line! While it’s natural to want to stop and relish the moment, resist the temptation to come to a complete standstill. Instead, take action right away to kickstart your recovery. Keep reading to discover the crucial next steps to take once you’ve completed the race.
Post-marathon recovery tips
1. Keep moving
Your marathon journey doesn’t end at the finish line! To ease your body back into normalcy, take a gentle 10-15 minute walk after crossing the finish line. It may be the last thing you feel like doing, but this cool-down period is crucial for your heart and muscles to readjust gradually. By slowly transitioning back to a normal pace, you’ll be showing your body some much-needed love and care. So, keep moving – your body will appreciate it!
2. Rehydrate
Time to refuel and recharge! After pushing your body to the limit, it’s essential to replenish your resources. First priority: hydration! Head to the water station or have a water supply ready if you’re running a virtual marathon. Make sure to drink water in small amounts frequently as you take your post-marathon walk. This will help your body rehydrate efficiently and kickstart your recovery. Remember, sipping water regularly is key!
3. Refuel
In the first hours following the race, carbohydrates and proteins are your go-to allies for recovery. Carbs will replenish your energy reserves, while protein supports muscle repair. A banana is an ideal snack, but if only processed foods are available within the first 30 minutes, don’t hesitate to grab a quick bite. The goal is to provide your body with calories as soon as possible. You can indulge in a balanced meal with all the essential nutrients later on.
4. Compression tights will help your recovery
Studies have revealed that donning compression tights or socks for 48 hours post-marathon can significantly boost functional recovery, meaning you’ll be back on your feet and running sooner! In essence, compression gear helps accelerate the recovery process, getting you back to your fitness routine faster.
5. Consider an ice bath or a contrast shower
Reduce inflammation and alleviate pain with the power of ice! Professional athletes swear by ice baths or contrast showers, which involve alternating between hot and cold water. If immersing yourself in icy water seems too daunting, try contrast showers instead. This technique boosts blood flow, getting oxygen-rich blood circulating throughout your body, and accelerates your recovery after a marathon.
6. Elevate your legs
Give your legs a break and elevate them above your heart for 10-15 minutes to combat soreness and reduce inflammation. This simple yet effective technique will not only help alleviate discomfort but also feel incredibly relaxing and rejuvenating!
7. Sleep
Prioritize sleep as a crucial recovery tool, and aim for as much rest as possible, including napping during the day if needed. While adrenaline might make it challenging to wind down, remember that it’s normal and okay to struggle. Resist the temptation to reach for your phone, and instead, focus on relaxing and letting your body recharge, even if your mind is racing.
8. Very light exercise
Hold off on lacing up those running shoes for now! The day after the marathon, your body is still in recovery mode, so opt for low-impact activities that promote gentle movement without exertion. Consider taking a leisurely walk or a relaxing swim, but be sure to listen to your body and avoid pushing yourself too hard. Allow yourself time to heal and recharge before getting back into high-intensity activities.
9. Don’t forget to stretch
You’re likely aware of the importance of pre-run stretches in preventing injuries, but did you know that stretching also plays a crucial role in marathon recovery? However, it’s essential to timing it right. Avoid stretching immediately after the race when your body is exhausted. Instead, introduce gentle stretches in the days following the marathon to enhance blood circulation and promote muscle recovery. This will help your body heal and bounce back stronger.
10. Add massages to your marathon recovery strategy
Indulge in the bliss of a post-marathon massage, but remember to keep it gentle! A light, soothing touch is essential, unlike the intense pressure of a typical sports massage. Be patient and resist the temptation to book a massage within the first 24 hours after the race. Allow your body time to recover from its fragile state, and wait a day or two before treating yourself to some gentle relaxation and rejuvenation.
The IRONMAN Group, organisers of the Standard Chartered Singapore Marathon (SCSM) has announced road closures as well as traffic and transport arrangements as SCSM 2024 returns with a new race route from 29 November 2024 to 1 December 2024 (Friday – Sunday).
The 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.
Kicking off at the F1 Pit building, the new route will take participants past some of the most scenic and iconic landmarks in Singapore. Runners on the 5KM and 10KM routes enjoy the best of Singapore’s cityscape, passing by Suntec City and Republic Avenue before heading towards the Esplanade Bridge for stunning waterfront sights and breathtaking views of Singapore’s skyline.
Marathon and Half Marathon runners are in for a treat with routes that offer a vibrant blend of nature and modern architecture with a picturesque run along Merdeka Bridge and National Stadium before catching the sunrise at East Coast Park (ECP). Marathon runners will race along the ECP earlier in the race compared to 2023, enjoying the CBD in daylight for the first time as they loop back towards the city. Additionally, Half Marathon participants will race through the Gardens by the Bay for the very first time since 2016, with a dedicated route taking them through the tranquil greenery. The routes will offer an unmatched race experience and an unforgettable journey through Singapore’s culture and history.
Jeff Edwards, Managing Director of Asia for the IRONMAN Group, said: “The refreshed routes for SCSM 2024 have been carefully planned in close collaboration with key partners to offer a memorable race for our runners as well as spectators. Safety of all is a key priority when we plan these events, and SCSM 2024 looks forward to welcoming participants from all over the world to an event that celebrates both the excitement of a world-class race and the beautiful sights of Singapore.
Important Announcements On Road Closures
Friday, 29 November 2024 (Kids Dash)
The three-day running event will kick off with the Kids Dash, which will flag off from the Formula 1 Pit Building at 7 pm. There will be no road closures or diversions during the Kids Dash.
Saturday, 30 November 2024 (10km & 5km)
Road closures and diversions closures for the 10km & 5km categories will begin from 2 am to 11.45 am on 30 November 2024.
Participants will begin their run at the F1 Pit Building before finishing at the Anderson Bridge.
Sunday, 1 December 2024 (Marathon & Half Marathon)
Road closures and diversions along the Marathon and Half Marathon routes will start at 12.01 am and end at 3 pm on 1 December 2024. Road closures will end 2.5 hours after the last runner has passed the checkpoint.
To enable the earliest access possible for affected roads, organisers will progressively re-open roads from as early as 8.30 the same morning.
Estimated Road Closure Times by Area
The following areas are No Access Zones that will have no vehicular access, pick-ups, and drop-offs. Alternative pick-ups and drop-off arrangements for affected areas are available.
Saturday, 30 November
Sunday, 1 December
Main Alternate Routes by Area for 1 Dec
Facilitating a Smoother Traffic Flow
Race planning has been done in close consultation with relevant authorities, resulting in a route which provides a great experience for runners while minimising disruption for road users and those who live and work in the area. No emergency or essential services, such as hospitals, will be affected by road closures.
Road closure signages, Variable Message Systems (VMS), Auxiliary Police Officers and Traffic Management Officers will be deployed at all affected roads to help re-direct traffic and assist the public with alternative routes to their destinations.
Alternative Public Transport Arrangements
Members of the public are strongly advised to plan their journeys ahead of time and are encouraged to use public transport during the affected times between 30 November 2024 to 1 December 2024. The public may also wish to download GPS navigation applications such as Google Maps or Waze, which will be updated to reflect road closures.
Singapore T100, one of the most anticipated multi-sport ultra-distance events in Singapore, is happening on 5 to 6 April 2025, Saturday to Sunday at Marina Bay. It will offer runners, cyclists and triathletes an unforgettable challenge.
How Can You Be Part Of Singapore T100?
Taking place in the heart of the magnificent Marina Bay, you can join this spectacular festival of racing by:
Participating in the Individual / Team of 2-3RelayTriathlon (Swim-Bike-Run) or Duathlon (Run-Bike-Run) races; and/or
Spectating the World’s top professional triathletes battle it out in the Singapore leg of the World Championship tour
Why Should You Participate In Singapore T100?
Signature Urban Ultra Experience: A challenging yet rewarding race route designed for endurance runners of all levels.
Community & Camaraderie: Run alongside like-minded athletes, with support from enthusiastic volunteers and spectators.
Finisher Entitlements: Celebrate your achievement with exclusive finisher medals, race apparel, and more.
Early bird rates are available now — secure your spot before slots fill up!
Participants will get to choose between the standard or long distance, perfect for newbies and experienced athletes alike. Choose your ultimate test of endurance from these race categories:
Triathlon (2km swim, 80km bike, 18km run)
Long Duathlon (9.5km run, 64km bike, 9.5km run)
Standard Duathlon (5km run, 32km bike, 5km run)
All categories are available in individual or team of 2-3 relay formats.
Experience Singapore’s Scenic Routes
The race takes participants through iconic locations, combining urban and nature landscapes for a unique running experience. You will also get to join the global triathlon family and race on the closed roads just like the world’s top professional triathletes.
Perfect For All Runners
Whether you’re an ultra-marathon veteran or a passionate runner stepping into longer distances, there’s a category for you!
Celebrate Your Achievement
Upon completion of the race, you will receive a well-earned finisher medal. On top of that, included with every entry is your Official T100 race T-Shirt, Race Bag, and much more!
Your Perfect Warm-Up to T100
MetaSprint Series 2025 is a multisport series which builds strength, endurance, and confidence through a 3-part progression: Aquathlon (Run-Swim) – 26 January, Duathlon (Bike-Run) – 23 February, and Triathlon (Swim-Bike-Run) – 16 March.
The MetaSprint Series 2025 is ideal for runners preparing for Singapore T100 as it: ○ Builds endurance: Cross-training with swim, bike, and run disciplines complements long-distance running by boosting overall fitness. ○ Kick-starts the training season: The Series begins in January, providing structured training and motivation leading up to Singapore T100.
There is also a newly introduced Triathlon XL60 category (1.5km swim, 43.5km bike, 15km run), perfect for seasoned athletes looking to push their limits and test their stamina before Singapore T100.
Experience the exhilaration and excitement of the Singapore T100 firsthand from our many prime viewing locations and immerse yourself in the incredible city of Singapore. Soak up the intoxicating atmosphere, behold the unmissable moments and witness the best of the best battle it out in a show-stopping spectacular. It is not to be missed.
What is T100 Triathlon?
T100 is Triathlon, Redefined
20 of the world’s best professional triathletes – women and men – battling over a season of 7 breakneck 100km races in iconic locations around the globe in a bid to be crowned the first-ever T100 Triathlon World Champions.
The T100 Triathlon World Tour is the official World Championship tour of long-distance triathlon, organised by the PTO (Professional Triathletes Organisation) and recognised by World Triathlon, the sport’s global governing body.
Named after the unique 100km format, T100 Triathlon is the sport reimagined: a 2km open-water swim that dictates the field of play, followed by an 80km bike course across varying terrain before a blistering 18km run to the finish line and glory. It’s the perfect combination of redline speed, human endurance and race strategy where it’ll take awesome strength, tactical prowess and perfect execution to take the tape first.
The T100 Triathlon World Tour not only celebrates this 100km format but also enables age group athletes the unique opportunity to compete at the same iconic locations as the professionals – whether trying triathlon for the first time or looking to push your performance limits at this exciting new distance.
Whilst the pros battle it out, there is ample opportunity for age-group athletes to be part of the T100 Triathlon series, with mass-partcipation racing available at all 7 T100 Triathlon events: 5 as official T100 Triathlon races and 2 partner events hosting T100 pro races.
Athletes have the opportunity to follow in the footsteps of the professionals – quite literally in some cases – with age group events taking place on the same roads used for the T100 Triathlon pro races.
Event types are on offer for all abilities, from fun 5k runs, to standard and long distance duathlons, all the way up to the 100k long distance triathlon. Whatever your background or experience, T100 events are here to help you redefine your limits and provide that challenge you’ve always dreamed of.
All events are open to anyone; we welcome all ages, abilities, shapes, sizes and confidence levels. So, sign up, join in, be part of something, challenge yourself, and redefine what you thought was possible.
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.”
