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5 Tips to Improve Endurance Running in Hot Climates

By
Dr Carl James
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Malaysia is hot. Not only hot, but sticky, due to the high humidity associated with a tropical climate. Go for a training run, or take part in a race and these conditions routinely slow us down, making us feel pretty awful in the process. Consequently, many of us do what we can to help beat the heat, running early in the morning or late evening, wearing minimal clothing, as well as drinking lots before and/or during the run. But what more can you do to help endurance running in the heat?

This was the fundamental question that our research set out to answer. We conducted research into a range of different interventions, seeking to assess not only their effectiveness for running in the heat, but also to better understand how these interventions influence our bodies.

Broadly, your preparation for competing in the heat boils down to two choices; 1) repeatedly train in the heat to allow your body to adapt or 2) in the hour before competing, cool yourself down as much as possible through cold (iced) clothing, cold drinks or partial cold water immersion.

Analyses of all of the research that has taken place on these topics, shows both (acute) precooling and (chronic) heat adaptation, to be beneficial, if you are going to run in the heat. The latter is commonly termed ‘heat acclimation’, when adaptation occurs within an artificially hot environment (e.g. heat chamber/sauna), or ‘heat acclimatisation’ when adaptation is achieved with a naturally hot environment (e.g. outside in the tropics).

Heat acclimation elicits adaptations that include a lower resting and exercising body temperature, improved sweat response and an increased blood volume. This helps us to lose heat quicker as we run, reducing the strain on the body and sensations of well, awfulness.

Notable examples of precooling include the use of cold water baths and ice ‘slurry’ drinks before running, or wearing multiple cooling garments. On the longer-term, acclimation side of the fence, 4 days, 5 days, 8 days and 10 days of training in the heat all appear beneficial. Social media permits insights into top athletes adopting a variety of these practices, as they juggle the convenience of a short term solution (IAAF ice vests) versus a longer-term preparation (Jonny Brownlee heat training), with their competition & travel schedules.

Despite this apparent age-old conundrum, these approaches have not previously been compared to tell us how best to prepare for running in the heat. We might expect the longer-term solution to be more beneficial, as this involves the body adapting to the heat, versus temporary cooling. But no-one knows if this is the case, or indeed how big this difference may be. Moreover, these techniques have never been combined – could you gain a greater performance benefit from doing more?

To answer these questions we recruited local, competitive runners to complete four, 5 km treadmill time trials in the Environmental Extremes Laboratory at the University of Brighton, England, with conditions set to 32°C and 60% relative humidity, not unlike the daily conditions here in Malaysia.

The first trial was either a control trial, where runners prepared as normal or a precooling trial. This began after 20 minutes of wearing an ice vest, adorning wet & iced towels around the head and neck, plunging hands and forearms in cold (9°C) water and wearing shorts filled with ice packs.

The third and fourth trials followed five days of training in the heat, each for 90 minutes, to heat acclimate. This was achieved through ‘controlled hyperthermia’, whereby participants exercised (cycled) hard for 30 minutes to increase their core temperature above 38.5°C and then predominantly rested for the following hour, exercising for 5 min occasionally, to maintain core temperature >38.5°C. Once heat acclimated, runners completed the 5 km without any further intervention, or with precooling runners once acclimated.

Once all the trials were completed we found that precooling improved 5 km time by 3.7% compared with the control trial, whilst heat acclimation improved performance by 6.6% and combining these provided a 7% improvement.

So it appears that we should prioritise training in the heat over last minute cooling. Interestingly, when precooling was added once runners were heat acclimated, measures such as heart rate and skin temperature indicated runners were under less physiological strain, but this did not transfer to faster running. Based on the runner’s feedback and analysis of their split times, we believe they didn’t know how to pace themselves optimally, as they probably didn’t know their ‘new’ limits, following both precooling and heat acclimation. Therefore, if they practiced a lot more with cooling or once adapted, including fast/slow/moderate starts, it’s very possible we may have seen larger improvements when the two approaches are combined.

The complete article of this study can be found here, in the Journal of Strength and Conditioning Research.

In summary, if you train in the heat this is likely to benefit performance more than cooling just before you run or race. However, if this isn’t possible, cooling still appears to help performance in the heat – so give it a try. Finally, if you do try cooling, either on it’s own or following some consecutive days of training in the heat, be sure to practice at race pace so that you can maximise the benefits.

Quick win:

Try a cold bath (>10 min) before you next run outside.

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5 Tips For Aspiring Triathletes

By
Mel
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So, you want to step up your game and be a tri-athlete? Being good and one sport is not good enough, you’ve got to be good at 3 disciplines, right? Well, that’s a great idea!

Anyone can be a tri-athlete, with determination and some good advice! It’s a great challenge that will leave you craving for more. But be warned, it can become an addiction.

Here are our 5 tips to get you started!

#1 Choose The Right Race

For your first triathlon race, picking the right race is what will make and break your triathlon career. If your first race goes well, you’re well set for a path down addiction.

Pick a manageable race! Not everyone can tackle the gruelling Ironman distance for their very first triathlon. Pick a race that you can realistically complete. Go for the sprint distance. It’s half the olympic distance and complete-able in 1 – 3 hours.

We’ve got two great ones to recommend – Singapore International Triathlon 2019 (on 29th of September) and TRI-Factor Triathlon – Asian Championship Leg 2019 (on 14th of July)!

Enjoy up to S$20.00 OFF discount, exclusively when you register via our ticketing portal – click here.

#2 Training Is A Commitment

C’mon training for one discipline already takes up so much of your time, so expect training for 3 fields to take up most of your time. Essentially, you’re probably going to have not much of a life. Your friends are your triathlon buddies. Your weekend social activities will be swimming-biking-running with your triathlon buddies. But you will be so addicted to triathlons, training will come naturally to you.

#3 It’s All About The Nutrition

Nutrition is an essential part of triathlon training. You need to fuel yourself well, especially during a race because triathlon – especially the Olympic distance or further is an endurance sport.

You will always hear this mantra – eat before you’re hungry, drink before you’re thirsty. Once you feel the pangs, it’s a little too late. You should always eat well on the bike, to be able to get in a good run.

#4  Remember The Brick

A brick workout is one whereby you stack both disciplines in one consecutive workout. You can swim the bike, or bike then run. The switching between different modes of exercise will cause a significant rise in heart rate as your body shifts the bloodflow from muscle group to another. Brick workouts simulates the demands of race day and will help your body handle the shifts more efficiently. Brick workouts is a must in order for your muscles to meet the demands of race day!

#5 Don’t Give Up

Triathlons are supposed to be challenging. If it were easy, it wouldn’t be worth attempting. Remember that satisfaction you get running down the finishing chute. Remind yourself to train hard in order to race easy. Don’t give up so easily – because triathlons are worth the time, effort and sacrifice. You can do it!

Looking For A Triathlon To join?

What are you waiting for? Book your slot via our event registration platform here and enjoy the savings!

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3 Simple Ways To Improve Running Efficiency

By
Mel
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Running efficiency is a much neglected element of running. We runners spend so much time trying to improve our speed and endurance but we tend to neglect this aspect – which is actually a very important element of running. With better running efficiency, we use less energy to run faster. Running more economically means you can run more efficiently with the energy you have – without the need to take a gel for more energy.

Here are 3 simple tips to help improve your running efficiency.

#1 Strength Train

Strength training is very important. The longer you are into a run, your form starts to falter . Strength training helps prevent this faltering form. A strong core helps keep your body upright. Strong gluteus muscles help prevent imbalances in the hip joints. The key is to ensure your muscles and joints are strong to prevent your form from faltering especially in the later stages of a race when your body starts to tire.

Plank to get a strong core. Do squats and lunges to get strong quads. Do clams to get strong hips. Do bridges to get strong hamstrings. Do pushups to get a strong upper body. Remember upper body strength is also important to help keep our body upright whilst running.

#2 Explosive Workouts

Explosive strengthening workouts known as plyometrics will help boost strength and speed. This helps improve the elasticity of muscles. The explosive nature helps build power in your legs. This also gets your heart pumping at the same time.

Incorporate some squat jumps and burpees into your routine. You can also incorporate bounding into your routine and even power skipping. These exercises will help you build power and give you a great cardiovascular workout at the same time. You can start with doing these exercise for 20 seconds and resting 10 seconds in between each set. Repeat for 8 sets and you would have done a really tough workout.

#3 Focus On Your Stride

Stride rate is the number of steps you take in a minute. The goal is to hit 180 strides per minute. You want to spend your energy pushing forward, not upwards. If your stride rate is less than 180, it is likely that your energy is being used to propel yourself upwards instead of forward. To work on this, invest in a metronome. Take shorter strides and increase your cadence gradually.

Remember, Rome wasn’t built in a day and so isn’t optimal running efficiency. Don’t rush it. If you go against your natural running form too sudden, you may end up injuring yourself instead. So remember, take it slow. Slow and steady wins the race!

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How Long Does It Take To Lose Running Fitness?

By
Mel
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Runners obsession – running! Just one day of no running and we go ‘oh no, I’m unfit!’. We start to freak out, we become jittery and we begin questioning out fitness. It is all runners’ biggest fear – to lose our hard built fitness. So how much fitness do we actually lose if we take a break from running?

The Good News

Great news for runners – according to running coach Jack Daniels – a 5 day break from the sport will not hurt your running fitness at all. So if you’re down with the flu, a break will do you more good than harm. Fear not, you won’t lose your fitness!

No Running For More Than 6 Weeks?

If injury comes into play forcing you to take a long break from running, how fast you lose your fitness depends on 2 factors – how long you’ve been running and how fit you were when you had to stop running. Someone who is a veteran runner will not lose his fitness as fast as someone who has just started out running – of course.

 

Photo Credits: Uncyclopaedia 

A study on detraining over a 12 week period was conducted. The results show that in the initial stages, there is steep drop in VO2 Max. Thereafter, the declines were smaller. In 12 days, VO2 Max dropped by 7 per cent, thereafter, it was small declines till it hit 18 per cent. However, there is no loss of capillary density in muscles which is great news!

Caveat

This study was detraining study was conducted with zero training. If during your no-run period, you cross-train, fitness loss would be far less. Choose a regimen that suits your situation -aqua jogging, swimming or even cycling.

Conclusion

A 5 day break from running won’t cause you to lose your fitness! Don’t freak out about it. Sometimes rest does us more good. Remember that rest and recovery is part and parcel of training. However if you are forced to take a prolong break, do remember to cross-train. This is to slow down your loss of fitness! Your running fitness does stay with you, don’t worry!

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5 Mistakes Runners Make When Buying Shoes

By
Mel
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Even the most seasoned of runners make these mistakes sometimes. We are all excited to get new shoes but we combe back with the wrong pair. Buying shoes is becoming a real tricky thing with advancing technology. The foams and fit are constantly changing. It’s becoming really difficult to find the perfect sole mate.

#1 You Are Buying The Wrong Size

Often we never get our foot properly measured. All shoes are designed to flex at a particular point. it is good to match the point where our foot flexes to this particular point on the shoe. This is why getting our foot properly measure is of utmost importance. Get your heel to toe length measures as to ensure you are buying the correct size. Also, get your foot width measured – because perhaps your feet are more suitable for the wide shoes series.

#2 You Are More Fashion Than Function

Photo Credit: Complex Closet

Remember, when buying shoes for running, what is important is fit, feel and function – not fashion. Often people end up purchasing the nicer looking shoe as compared to one that fits them better. Don’t go for the trending colour or style go for fit and feel. Remember, it’s a running shoe, not a casual one.

#3 You Are Reading The Wrong Shoe Reviews

What works for everyone else does not necessarily mean it works for you too. Everyone’s foot is different. Do extensive research. But don’t take all reviews too seriously. Make sure the reviewer is unbiased and maybe a runner himself. What you want to look for is a reviewer that helps you choose a shoe that fits you, not one that tells you outright what shoe to buy.

#4 You Are Going For Cheap

Photo Credit: Buzzfeed

Many runners like to buy cheap shoes at departmental stores. They go for cheap. What you want to go for is value for money, not just cheap. You should head to a specialised shoe store to get a recommendation for a shoe that fits you well. Cheap departmental stores lack this advice. You may Geta recommendation for a model that suits you, and if these warehouse sales have a good discount on the model that fits you – go for it!

#5 You Forget That A Shoe Is But Only A Shoe

Remember, the power lies in you, not your shoe. Your shoe is only meant to provide you comfort when you run. A shoe does not make you run faster. Don’t think buying the Nike sub-2 equates to you being able to significantly improve your marathon timing. Remember that!

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Everything You Need To Know About Gels

By
Mel
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Endurance athletes heavily rely on energy gels as an energy refuelling product. These days there are a plethora of energy gels to choose from. The problem these days aren’t in finding a product, but sorting through the myriad of products and choose the best optimal glycogen delivering product for your race.

How Energy Gels Work?

When running, your body uses 2 primary sources of fuel – carbohydrates and fat. Our body relies on Carbohydrates as it’s primary fuel source when we race. The problem with carbohydrates is that we can only store limited amounts in our muscles. Our body is such that we can store sufficient Carbohydrates to fuel us for 1 hour 30 minutes when running at half marathon pace or 2 hours running at marathon pace. Beyond that, your muscles will be depleted of glycogen supply. This means, provided you are a elite marathoner, you will need to refuel your glycogen supply to keep going.

How Our Body Uses Glycogen?

Our body can only use glycogen stored in our muscles. You are not able to use glycogen directly from our blood. This means that our body cannot burn energy gels directly into energy upon consumption. The process is that carbohydrates must first be digested and absorbed through the intestines to be stored in the muscles before it can be used as an energy source. So, as it is not a one to one replacement, the timing and frequency we consume gel is of significance.

When You Should Take Gels?

When we run, our body diverts blood away from the digestive system and to your blood to keep your legs moving. Sometimes our stomach may even shut down completely, especially at the later stages of the race. This is the reason why many people face stomach problems during a race. So it is better to consume gels early on in the race as compared to later on. It is suggested to take your gels somewhere between 45 – 60 minutes from the start of your race.

How Often Should You Take Gels?

It is suggested to wait between 45 – 60 minutes between each gel. This is because our stomach may not be able to digest the gels as efficiently as blood is directed away from our digestive track. But remember, our digestive track is trainable. Practise your fuelling strategy during training as to simulate race day. This will allow your digestive track to get used to your fuelling.

Important Notes

Should you experience stomach problems with gels, try consuming them in small amounts but at closer intervals. Take a quarter a packet at a 20 minute interval. This gives your stomach a better chance at digesting the gels and giving you the boost of energy you need. And remember to always take your energy gels with water – never with isotonic and never alone. Taken alone, the gel is too concentrated and will take too long to digest. Taken with isotonic, this would be flooding your body with too much simple sugar at once.

Gels are necessary, but it has to be taken in accordance with how our body reacts to it.

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14 Tips to Ace your Next TPS Race

By
Ben Pulham
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Follow a Plan

Success in any endeavor comes to those who plan. Pilots follow flight paths, builders have an architects plan, while businesses have marketing, financial, operational plans and more.

If you’re interested in improving your running, staying injury free and enjoying your training, having a training plan will set you on the right path, hold you accountable and take the mental effort out of deciding what to do.

> Try Coached heart rate based running plans FREE for 14 days.

Release attachment to the outcome

When you focus on high-quality processes – smart training, eating whole foods, getting plenty of sleep, executing a controlled race – the outcome (your result) will be the best possible result given your starting ability and the time you had to prepare.

By releasing attachment to the outcome and focusing on the things over which you have control, you free yourself up to enjoy the process of training and racing and you’ll feel satisfied with the result whether you hit your desired timing or not.

Use a heart rate monitor

A heart rate monitor provides you with an objective way for measuring intensity and should be a key piece of equipment for all runners looking to perform well and be healthy.

By training according to your heart rate, you ensure you work hard enough to get the desired result but not so hard that you compromise your recovery.

If heart rate is the same or lower and your pace is increasing over time, your training is working and you are becoming more efficient.

If you haven’t signed up for The Performance Series in Singapore and Malaysia yet, hurry up cause slots are selling out!

Strengthen your butt

Being stable in the hips helps you to transfer power through the ground leading to faster running. It also makes you a more resilient runner, less susceptible to injury. The most common weakness I see in runners is a weak butt so dedicate some time each week to strengthening your butt muscles and you’ll be rewarded.

Strengthen your core

Your ability to transfer power through the ground and maximise forward movement is largely determined by the strength of your core. Spend some time each week training the muscles in your core. As little as 10mins twice a week, when done over a long period of time, can have a massive impact on your performance.

Track your progress

Tracking your heart rate against your pace is an easy way to track your progress that doesn’t involve constant time trials. If your HR is the same or lower and your pace is getting faster over time, you are improving.

Get Your 14-Day FREE Trial for Coached today – The heart rate training programme that makes training enjoyable and optimises each session for best results.

Choose the right gear

The equipment you use and wear needs to be comfortable and serve it’s purpose. Invest in good quality advice and gear that is suitable for your unique body and requirements. Avoid marketing hype around products and instead focus on functionality and your specific requirements when selecting your equipment.

Choose your gear early

Trying new things on race day is an easy to self sabotage your efforts. Purchase any new gear you need 1 to 2 months before race day to allow plenty of time to practice and ‘break in’ your new kit. Blisters, chafing, bloody nipples and black toenails are largely avoidable when you have gear than you have frequently used and are comfortable in.

Take a day off to avoid a week off

Take a day off to avoid a week off. Take a week off to avoid a month off. Take a month off to avoid a year off. Consistency is key to great performance so don’t be scared to take additional rest when it is warranted.

Plan your races carefully

Don’t be like most runners who do every race on a whim. Pick 2 – 3 races each year where you want to do your best and then select complimentary races that form part of your preparation. Carefully selecting your races limits your chances of over racing and ending up overtrained, injured or sick.

Practice your race nutrition in training

Practice your race nutrition strategy in training to ensure you don’t suffer any of the following complaints on race day

  • lack of energy
  • stomach distress
  • bloating
  • frequent need to pee
  • cramps

Don’t just practice taking in fluids and gels at easy pace. You need to practice at race pace too to make sure that your stomach can still stomach the calories when under stress.

Run on an empty stomach

The body has 2 main fuel sources when you run long distances – fat and sugar. To improve your ability to generate energy from fat and to conserve your precious sugar stores, do some of your low intensity runs on an empty stomach.

Measure resting heart rate

Measure your resting heart rate each morning to assess progress in fitness over long periods of time without the need for time trials or racing. You can also use the numbers to monitor for signs of illness or overtraining while ensuring adequate recovery from the previous day of training.

If your resting HR is 5 – 9 beats higher than usual, keep your run easy and short. If it is 10+ beats high, take a day off and don’t return to running until it is back to normal. Click here to follow a heart-rate-based training programme.

Race with control and patience

Many runners get into great shape only to race below their potential due to poor race execution. As illustrated by the recent sub 2 marathon attempt, an even (or subtle) negative split is the best way to maximise your fitness on race day.

An even split means you run every kilometer of the race at the same pace. While this sounds simple, it takes a lot of self control and patience to be able to execute. Avoid the temptation to push fast early and you will be rewarded with a result that maximised your fitness and you will feel satisfied with. Learn more.

Tips brought to you by Coached – Get Your 14-Day FREE Trial Today!

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How often should I run? What is the most effective way to train?

By
Andrew Cheong
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Many elite runners run almost every day, some even twice a day. One critical thing is they have built up a level of fitness to cope with the training volume. I used to run 16km from my home (in Telok Blangah) to my army camp (in Nee Soon) every day. Fast forward 30 years to present day – I would not do that again because, rest days are an important part of training especially for beginners and senior runners. So I would suggest you build up your mileage and training volume gradually before thinking of running more days in the week.

Follow the FITT principle

Even if you plan to run every day, be sure to vary the runs, make it a hard followed by an easy day. Follow the FITT principle – vary the Frequency ( run 3x a week, then change that to 5x, back to 3x), Intensity ( run on flats, on rolling hills etc), Type ( of running, so do speed, farlek, tempos, long slow runs or cross train), and Time (run longer, then shorter distances and duration). At SSTAR.fitness every training run is different, our training program is based on the FITT principle and every run has a purpose. Find out more about how to use FITT to structure your training program at our workshops.

Rest is an important part of training

You probably heard this before, so it must be true. In this case, it really is. Rest allows muscles to repair and get stronger. Muscle fibres get larger after repair, cell structures that provide energy multiply, blood vessels become more dense. Heart, lungs and other organs become more adapted to exercise.

Periodization and Supercompensation

A cycle of hard workouts, medium and light plus recovery when combined into a schedule is known as periodization. Without getting into the technical details, these schedules always have a period of hard vs easy. The easy parts allow the body to adapt and become stronger than before, a process called supercompenstation. So train hard by all means but remember to rest. You will become stronger for it.

The bottom line

There is no one best way to train or the best training program. Each of us are unique and we respond to training differently. But if you follow the FITT principle and vary your training, you will be on the right track.

For more answers and how to put these into practice, attend the SSTAR.fitness Holistic RunningTM workshops and hands on drills. Topics covered include aerobic and anaerobic fitness, nutrition, running gait, core strength and mental toughness. Also sign up for a free trial for JustRunLah! readers and experience holistic running by clicking here.

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Travel Health: Keeping your body fit and healthy even while overseas.

By
Joey
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Most of us love travelling. It’s always a great feeling to be out of the country for a few days or weeks and just take a break from the rush of everyday life.

However for some, travelling also means a halt, or disruption, in their workout routine. We are all creatures of habit so when we are in a different country where there’s nothing familiar around us aka familiar running path, gym, we may not always be able to find a close enough alternative. So what can we do to keep ourselves in tip top shape, and health, while we take in the sights and sounds of a new country? Here are some ways you can do so.

#1 Take care of your diet

The reason I put this point out first is because what you have heard about your diet making up 80 percent of your fitness regime is actually true.

While many of us will like to taste as much of the local delicacies as possible while we are in the country, we need to also be mindful of what we are consuming. Try to consume more vegetables, fruits and lean meat, less alcohol, deep-fried and overly fatty items if you can help it. Of course you don’t have to swear off anything that seems even moderately unhealthy but just remember it’s all about portions. As long as you don’t end your days consistently feeling bloated and guilty, you are doing fine.

#2 Do simple exercises that can be done anywhere

I cannot expect you to do a full-blown workout when you are stuck in a hotel room or in a country where you aren’t even sure if it’s safe to run alone outside. However, there is always the alternative of doing some simple stretching and core strengthening exercises that can help you to burn some of those pesky calories off.

Planking is one of those great and simple workouts that don’t require a lot of space to do. You can also do chair exercises with your bed (or chair if your room is big enough).

#3 Go for a hike, or walk as much as you can

There are some countries where you may be able to do some trekking or hiking up a mountain or two. Besides being great exercise, it also allows you to check out the awesome views from way above the ground.

If that is not possible, you can also try to walk as much as you can. Choose to walk instead of taking the train or taxi if you can. You may even discover little nooks and crannies that are hidden gems, not yet discovered by many! It is a well-known fact that when you are walking with distractions (shopping, sightseeing), it makes it so much less tiring.

#4 Engage in some fun activities

This may be subjective as not every country can give you this option. But if you happen to be somewhere that offers a host of really exciting sports, and if you feel up for it, go for it!

Photo Credits: Iguana Surf

Countries like New Zealand or Australia have activities like white water rafting that is a form of a sport in itself. Not only is it a good way to keep yourself active, it will also serve as a fantastic travel memory to remember forever.

Read More:

  1. 5 Hikes In Asia That Should Be On Your Bucket List 
  2. How To Get A Guaranteed Slot At The World Marathon Majors
  3. 3 Runs In Indonesia You Must Not Miss
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10 Things Runners Do That Annoy Everybody Else

By
Joey
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Before I start writing further, I have to make a note that not all runners are like this. Some go about their lives with nary a mention of their running efforts, that aspect only known to some of the closest people they know.

Then there are those, whom we will talk about in this article, who will do everything they can to show and tell the world (via social media), about their running adventures, regardless of how mundane it may be. Here are 10 things I’m pretty sure most of us will have experienced from those runners who do things like that that annoy us to no end.

#1 All Their Runs Are On Social Media – ALL!

By constantly, I mean possibly two to three times a day. And every single post is about their run. It doesn’t matter if those looking at their updates on their newsfeed are irritated or bored or just rolling their eyes, these runners just want their social circle to know the running achievements (running time for 10km less by one second, hurray!), or their new fitbit or just some wise words of running advice that usually has been going around the circle for awhile by then.

And there’s no point telling them to slow down because they aren’t going to anytime soon. Hey, they are being positive role models for aspiring runners! Or at least that’s what they want to believe.

#2 They Talk About Running – ALL THE TIME

Besides posting their running lives online, they usually continue talking about it in real life too. They find every opportunity to bring in a conversation about their running, even veering from topics that may not even have any link to it.

And if you have a friend like this, and you hang out with him or her in a group on a regular basis, you will know how much everyone will try to not say anything that even resembles running or sports throughout the gathering when this person is around. Just one slip of the tongue will set off a series of running tips, running equipment, running routes, timing, etc. You get the idea.

#3 They Don’t Wear Normal Clothes

It doesn’t matter where you guys may be going. Be it a casual dinner or even somewhere nicer, these runners are never seen without a running something on them. And it always seems like they need to find a way to tell people that they are such dedicated and seasoned runners, they don’t feel a need to wear normal clothes.

It can be quite irritating but I guess this is much more tolerable than those who keep yapping about their, well, runs.

#4 They Get Critical Of your Workout

To them, running is God. There is no other sport that can compare so there’s no point in telling them the kind that you engage in. Why? Because it’s going to get put down by these runners who deem any other sport dulls in superiority from their revelled sport.

#5 They Feel They Are The Best Advisors On Health And Fitness

Enough said!

#6 Your Route Will Never Be As Challenging And Punishing As Theirs

They will constantly feel that they have the shorter end of the stick but because they are so good at their craft, nothing can deter them. If you even think about being in their shoes and trying to do what they do, you will definitely crumble.

#7 To Them, People Who Do Not Run Are Lazy And Inferior

This may make them sound like horrible people but they usually don’t do it on purpose. Because of their disillusionment with the sport, they have it in their head that those who don’t run are not as determined and hard-working as them. I have no idea where they get this mindset from but I guess it comes with the obsession.

#8 Everything Can Be Solved With Running

Like I mentioned above, running is like God to them. For them to imagine a world without running is as good as not existing. So for every problem you happen to talk to them about, their solution will probably include going for a run and a barrage of running advice, rules, routes, equipment, etc.

#9 Even If You Are A Runner, They May Still Critique Your Choice Of Running Stuff

Because running is almost like a religion to them and if you aren’t doing or owning the same things as them, then you aren’t doing it right.

#10 They Are The Ones Who Probably Try To Cut Into Conversations With Something That Is Running Related

It’s irritating but unless someone tells them straight off that they are, they probably won’t stop. No guarantees they will even when someone has told them.

Read More:

  1. 5 Athletes To Watch Out For This World Championships 
  2. Why I Run 
  3. Post Race Recoveries: 3 Tips 
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Mid-day snacking: What to reach out for when you experience the mid-day lull.

By
Joey
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It’s post lunch on a work day and you are trying to keep the sandman away. While you are battling with this, it seems like your mind is also telling you that some ice-cream or chocolate, or anything sweet, will be a fantastic choice to boost your productivity for the rest of the day.

But while the artificial sugars in such sweet treats will give you that much required sugar boost for perhaps that couple of hours or so, the crash will come as quick too. In order to avoid that, and not feel guilty about your snack choices later on in the evening, here are the type of snacks you can reach out for to get you through the day without the guilt.

#1 Fresh fruits

Having a fruit for breakfast, just before lunch and just before dinner can help you to maintain a healthy digestive system, but also aid in weight loss too. High fiber fruits like apples can help to make you feel fuller so you won’t consume as much at your actual meal.

Of course, you are also welcome to have a piece of fruit like papaya or pineapple or an apple for your mid-day snack. The natural sugars will help in your productivity and won’t make you feel guilty the next day.

#2 Nuts

I personally love my walnuts and almonds, unsalted and unflavoured of course. While studies have shown that you should only consume about 8 to 10 nuts per day, this -definitely beats having an ice-cream or a bar of chocolate any time!

Photo Credits: Nut Works

You don’t have to be limited to the type of nuts you wish to consume. Whichever ones you prefer, keep a packet on your desk or in your office pantry, and grab a handful to slowly munch on when you feel the hunger pangs coming on. Just remember to get the ones that are baked and not covered with all sorts of flavourings and sugar.

#3 Raw Vegetables

I know not everyone will like this but for those of you who do like some raw vegetables in their diet, you can try slicing up some cucumbers, celery, tomatoes or even some boiled potato, and pack it to work with a small serving of balsamic vinaigrette. Put it as close to you as you can on the desk so when you start feeling peckish during the mid-day, this is what you will reach for.

It is also fantastic for those who may feel they don’t get their portion of vegetables in a day.

#4 Chia seeds

Belonging to the superfoods group, chia seeds are probably one of the most portable and easiest to prepare. Due to its high fiber content, the seeds expand in the water (or whatever juice you put them in), and you feel fuller after consuming your chia seed beverage.

Some people have even gone as far as to put chia seeds in their morning juice, or nutrition shake, as breakfast, and just before lunch and dinner. This method can not only lead to a healthier, more cleansed body, but also weight loss in the long run.

Read More:

  1. Learn And Laugh At Random Marathon Facts
  2. 5 Best Food For Runners 
  3. 5 Reasons You Should Totally Date A Runner 
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Harmony Virtual Challenge 2017: Go the extra mile as a community, For the community

By
Mel
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This July, the People’s Association brings to you the first ever Community Virtual Race – the Harmony Virtual Challenge. Together with a friend, strive to hit your registered distance. You are given 18 days to hit your pair’s target – 1st July 2017 till the 18th July 2017! You two can opt for 50km, 100km or have a go at the 150km distance! 18 days, 1 goal!

Why Virtual Race?

There is no need to worry about train breakdowns, parking problems, thunderstorms, snowstorms, or even waking up early. There is no need for nerves at the start line. This is the flexibility of a Virtual Race. You choose your own starting line and starting time, where it’s on the treadmill, or your favourite park, whether it is flat or on a hilly course. At the end of the Race, you can also lay your hands on a uniquely designed medal, and shout out your achievements or your support of a cause online!

How It Works?

Run/Walk on your own time, at your own place! Clock the distance and track your run/walk via any running app or your GPS watch. Upload the timing to 42race.com and voila, you become an official finisher of the Harmony Virtual Challenge!

Do Your Part For Charity

All proceeds from this race will go to the Children’s Charities Association of Singapore (CCA). The Children’s Charities Association of Singapore (CCA) was inaugurated in 1966 as a group of charities that organises joint fund-raising projects benefitting children.The funds raised by CCA provide assistance to meet the educational and vocational needs of these children. Remember – a little help, will go a long way.

Earn the Furthest In Town Title

If you’re the kind of person who has a little bit of a competitive edge, the Harmony Virtual Challenge allows you to show your competitive side slash kiasu side! Come take on the Community Challenge! Grab your friend and go out on a run. Run your lungs out to put your neighbourhood on top of the leaderboard!

Go the extra mile as a community, For the community.

I Run For Fun

In the true spirit of community, this race has something for everyone. Leisure runners can take part in the uniquely themed challenges and stand a chance to win amazing prizes. There will be 3 themed challenges.

The First thematic challenge happening on the 1 – 2nd July – Race with a heart is to encourage people to run for a cause. Take a photo with a message supporting your cause! The second thematic challenge is Racial Harmony, happening on the 8th and 9th July. Run with a friend of another race to demonstrate this. Lastly, don’t miss Age is no Barrier, happening on 15-16 July! Grab someone from a generation above or below and run with them. Run with your grandchildren,  or grandparents or maybe your new born niece?

So, what are you waiting for? Grab a friend and register yourselves for $19.80/pair.

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My DreamWorks Run 2017 [5km] (by Lingderella)

By
Lingderella
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I’m quite a DreamWorks and Pixar fan since young ? Even went to the exhibition at ArtScience Museum a two years back with my friend

Love their movies that’s why still go ahead and register for DreamWorks Run although it’s paying $55 for even the early bird registration fee which to me it’s much more of like paying $11 to run each km ?  But also cannot count that way lah. Also got entitlements such as tee shirt, medal, tote bag, cap and tattoo sticker.. Erm.. which I just want the medal ?

There’s the 800m kids dash category for 4-12 years old and the 5km fun run which I’m taking part in.

Run pack collection is at Velocity at Novena. Willis and I was almost late as we reached at 7.58pm on Saturday ? There’s no queue at all and we were like the last few ones there to collect the run pack on that day

Too bad we didn’t make it on time to queue for the balloon sculptures which is too cute ? Would have wanted to take for my nephews but we were told to come back the next day if we want ? Anyway, I realized that to some parents, even a temporary tattoo is a NO. It’s just a temporary tattoo but can understand that they just simply worries what if the kids grow up wanting a real tattoo? Not implying anything negative about tattoo as I’ve wanted a tattoo so much myself but till now I can’t think of or decide what I really want on me or which part of me as every few years, my idea of what’s a nice tattoo changes. I used to have the idea when I was like 15 to put a tattoo at my waist but drop that idea because what if over the years I expand horizontally then my tattoo also stretch horizontally? ?

Race day is on 24th of June on a Saturday, flagging off the 5km runners at 5.15pm running one of the usual routes from Gardens by the Bay East running towards the Marina Barrage and Flower Dome and back.

Willis and I reach about half an hour before the run flags off and went to explore the race carnival ? It’s actually quite awesome for the kids. During my era as a kid I don’t remember having these type of bouncy bouncy thing for us to bounce around in and I don’t remember doing these types of abseiling activities but zero point, 5 stones and hop scotch etc. Awwww.. It looks really super awesome and I would enjoy myself if I’m 20 years younger ?

There’s a few games stalls and food stalls around. There’s the balloon sculpturing again but there’s a queue which I think would take a long time because of the effort need to sculpt the characters from DreamWorks. There’s also movies screening. But it’s not a really gigantic carnival. “Big kids” like us is not really impress but good enough for the young ones I guess. If the location is at the Float or even at universal studio, let us run in USS and make it into something much bigger and make it worth the registration fee and even if the Organisers increase the registration fee to $80 I will register happily and yell “Take my money!” and I believe it will attract more crowd and even much more participation and sign up in the event as it’s the last week of school holidays as well. All I can say is that this $55 is not really well spent actually.

Willis and I queued for a photo at the photo booth and went to the start pen where the Kungfu Panda is there to flag us off at 5.15pm. Think it’s the only cosplay character I’ve seen around the whole run and carnival ? Anybody can run as nobody check on the bibs which means anyone is able to get into the start pen, just that at the end of the run couldn’t get any entitlements. It’s more than 30 degrees and we are melting. I remembered saying before to no more runs that flags off at 5pm but here I am again ?

Luckily the 5km is quite tahanable for me to run but many people is walking because of the Sun, the heat and they have kids and prams along with them. It’s an enjoyable run, maybe I just love the atmosphere in fun runs as everyone is here to have fun and I really love seeing the kids running along with their parents. It’s just super cute! ?  But honestly speaking I was quite disappointed as I was wishing that along the route there’s cosplayers, to find Shrek or Fiona or any DreamWorks movies characters along the route but there’s nothing but just distance marker and directional signs. As the route is not sealed up and it’s a public area, there’s not any road marshals in sight throughout my entire 5km run and there’s many cyclists around going at super fast speed which is just so unsafe as there’s so many kids around

There is only one hydration point at the Marina Barrage. But I guess the Organizers considered it as two water points because of to and fro. It’s still okay for me, but to consider this as a fun run and there’s kids plus the weather is so hot, it’s really considered as not enough water points. The sad part is that the water at hydration is not cold at such a torturous weather ?

This was the first time I’ve seen so many kids taking part in the 5km fun run and the kids can really run so fast and so much! 5km is no piece of cake!

(Photo Credits: Andy Tan – JJL Runners)

I really love the medal a lot ?  It’s by far the cutest and most colourful medal that I’ve ever gotten! Overall, as a runner, I enjoyed the run, I enjoys most of my runs. But as for this running event, I just need to convince myself that it’s fine though there is no real life size moving Shrek and Fiona, no Vikings or no Madagascar characters just full or paper boards with DreamWorks characters ?

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Run More, Eat Less. Lose Weight, Maybe Not.

By
Mel
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It sounds theoretically correct does it not? Running more equates to burning more calories, and eating less equates to consuming less calories. Thus, calorie input is less than calorie output, hence it should result in greater weight loss. This all makes logical sense.

The Obesity Research & Clinical Practice journal recently published a study from York University that could show otherwise – that there could be more to weight loss than calorie output exceeding calorie input. Researchers found that between the years 1971 and 2008, although physical activity increased and at the same time protein and fat intake decreased, there was still an increase in BMI (Body Mass Index). So is there to weight loss than this simple formulae?

This research does seem to suggest that there is more to weight loss. Emerging evidence does indicate that hormonal changes from lack of sleep and stress, certain environmental toxins, certain medications, low calcium status, gut bacteria, and more may factors have an impact on body weight regulation. Eating less may also cause a reduction in metabolism. This would mean you would need to keep eating lesser in order to ensure a continuous weight loss – and how much lesser can you go?

So, there is no proven one theory. But there are a few things you can do to ensure you are in the right direction.

#1 Eat The Right Amount Of Calories

Eat more fruits and vegetables instead of fried chicken or curry puffs. You will feel full with lesser calories. Don’t take it to the extreme. Do not decrease your calories drastically. You may see some result but this may cause your metabolism to drop – you will find that when you eat your normal portions you may gain weight easily. Remember, do everything in moderation.

#2 Start Moving More

Take the stairs instead of the lift. Walk around the office every hour. Sneak in a short run during lunch hour. Make sure you do some form of exercise at least 4 times a week. This will keep your metabolism going. Consistency is key.

#3 Sleep Sufficiently

Sleep is paramount! Aim to get in 7 – 8 hours of sleep every night. If you aren’t able to hit this, sneak in a 20 – 30 minutes power nap. Sleep is significant in regulating our hormones which may affect weight regulation.

#4 Boost Your Calcium Status

Ensure your calcium intake is sufficient. For instance, have a cup of greek yoghurt for breakfast. Or you can take the easy way out and take calcium and magnesium supplements.

 

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6 Tried And Tested Approaches To Recovery

By
Mel
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In athletics, recovery is part of training. It is when you recover well that you are able to push through another tough session. It is when you recover well that you become stronger. There is an array of options for you to choose from when it comes to recovery. Check out these recovery approaches below and opt for the recovery method that suits you best – to keep you going, to become stronger than yesterday.

#1 Massage Therapy

How It Works: Pressure to muscles help decrease tension and adhesions between tissues. It also increases blood flow to the muscles, to help flush the lactic acid and helps speed up muscle recovery.

When: As and when needed. Some athletes incorporate massage once a week as a regular recovery method whereas others go for massage only when there is signs of pain or early injury.

Who Uses This: Elite marathoner Kara Goucher with a 2:24:52 marathon timing uses her favourite therapist for 15 years. During tough training periods, she sometimes go for 2 2 hour sessions.

#2 Cold Therapy

Photo Credits: Snokes

How It Works: Ice baths or Cryotherapy Chambers helps reduce swelling by constricting blood vessels and reducing inflammation in muscles.

When: Soak in ice for 15 – 20 minutes after a hard workout.

Who Uses This: Olympian Dathan Ritzenhein (2:11:50 marathoner) soaks in ice baths to recover well before a big race, especially if his competitions are close to one another.

#3 Electric Muscle Stimulation

How It Works: Electric stimulation is used to passively activate your muscles. You engage your muscles without stressing your joints, allowing for increased blood flow thus better recovery.

When: Use on sore muscles for 30 – 60 minutes a day

Who Uses This: Canadian runner Natasha LaBeaud is an advocate. She especially likes to strap the device on during long plane rides to help her legs keep fresh.

#4 Foam Roller self Massage

Photo Credit: Singular WOD

How It Works: Probably a more economical way to approach a massage therapy. It helps increase blood flow to the muscles and release tensions, thus promoting recovery of muscles.

When: Daily

Who Uses This: Chelsea Reily

#5 Stretching/Yoga

How It Works: Post run stretching is very important to reduce the tension and stress on the hamstrings and quads. It plays an important role in preventing injury.

When: Immediately Post-Run. You spend 2 hours doing a long run, you can at least spend 20 minutes stretching can’t you?

Who Uses This: Almost every known athlete. Meb Keflezighi took a 10-week yoga class in college at UCLA to incorporate into his training.

#6 Sleep

How It Works: It is during sleep that our body are able to perform vital tasks – repairing the minor damage to your tissues and replenish your stores. With lack of rest and sleep, your body will feel constantly fatigue and you will start to feel signs of overtraining.

When: Always

Who Uses This: Elite Runner Alia Grey is an advocate of sufficient sleep. She attributes her 31:59 10km timing to this.

 

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Losing Motivation? Here Are 5 tips To Keep You Training, Running and Racing!

By
Mel
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We runners dream big. We want to tackle a new distance. We want to hit a new personal best. We want to lose more weight. We human loves progress. We love to see progress. So what happens when we start to plateau? The progress curve is never exponential. People tend to start to lose the motivation to run when this happens. We need to constantly remind ourselves to – run far, run long, but never outrun the joy of running!

Here are 5 Tips To Keep You Training, Running and Racing!

#1 Take a Break

Often when we fail to see the joy of running is our body’s way of saying – dude, I need a break! Take a break from running and do something else. Try other sports to maintain your fitness level. Go hiking, rock climbing, learn to swim, go white-water rafting or maybe even try crossfit? Give your body a break from running! Remember, even the greatest of elites do take time off – their off season!

#2 Strength Train

The benefits of strength training is immense. You’ll start to see changes in your body and performance. Suddenly cramps don’t happen as often anymore, injuries stay at bay and you’re just much faster climbing that hill than you used to be. These improvements may be just what you need to keep going on!

#3 Go Shopping

You can’t deny this – often when we get a new toy, be it running shoes, a new watch, new apparel – we are super excited to try them out. We are more inclined to go for a run – does the new shoe make me run faster? What analysis about my running can my watch tell me? Even new apparel can get us moving- because we just look hotter in that new sports bra!

#4 Don’t Take The Fun Out Of Running

You have to always remind yourself the joy of running. Remember to always try something new! Haven’t tried speed work before? – hit the track and try out some speed workout! Go into the trails and try to be the next Kilian Jornet! Explore a new route! Run in a new neighbourhood! Forget pace and distance, and just run to soak in the beauty of running!

#5 Find A Running Buddy

Sometimes what we need is a good running buddy or a running group! It is easier to give up alone! But when we have someone pushing us on, we can go the distance together. Find a running group and run together with them! Looking for a running group? Check out our Running Clubs in Malaysia and Singapore!

 

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