TRI-Factor Is Back With A Bang With Its First Physical Triathlon In Vung Tau, Vietnam

  • TRI-Factor Vietnam 2021 was held on 11 April with nearly 400 triathletes.
  • This is the first TRI-Factor race since the pandemic.
  • This was also a selection race for the Southeast Asian Games team for Vietnam.

Singapore, 12 April 2021 – After more than a year of inactivity due to the pandemic, TRI-Factor, the multisport brand under Orange Room, successfully organised its first triathlon race in Vung Tau, Vietnam with nearly 400 participants from 28 countries on 11 April 2021, Sunday across five individual and relay categories.

Hosted by Orange Room, Key Power Sports Vietnam, and Vietnam MTB Series, the TRI-Factor Vietnam 2021 was made possible with approval from the People’s Committee of Ba Ria – Vung Tau Province, endorsement by Ba Ria – Vung Tau Department of Culture and Sports, University of Sports HCMC, Vietnam Triathlon Federation, and other sports event specialists.

Elvin Ting, managing director for Orange Room, said, “This TRI-Factor race in Vietnam was postponed twice due to the pandemic and we are thrilled that we finally managed to make it happen; thanks to the support of the authorities and also other associated parties to implement the appropriate measures so triathletes can race safely.

“This is the first of more TRI-Factor races to come after the pandemic. With a growing popularity of TRI-Factor in the region, we hope to execute races in eight countries in 2021.”

“TRI-Factor Vung Tau 2021 marks the comeback of triathlon sport series in Vietnam, a potential restart after uncertain time. We are overjoyed to welcome nearly 400 triathletes to the race and we look forward to a successful season from here,” Vu Thi Hoai Thuong, TRI-Factor Vietnam Project Director, on behalf of Vietnam MTB Series, added.

Besides giving the multisport scene in Vietnam a boost of motivation and purpose, TRI-Factor Vietnam 2021 also served as a selection race for biathletes and triathletes for the SEA Games Vietnam national team. Local triathletes with a performance equivalent to the SEA Games 2019 Triathlon bronze medalist result will be directly selected to Vietnam National Team. The top 3 finishers in all individual categories will get also get priority for the selection list for the Vietnam national team.

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Official Launch of HomeTeamNS Khatib, Singapore’s First Smart Clubhouse

SINGAPORE, 10 April 2021 – HomeTeamNS officially opened today its newest five-storey clubhouse at Khatib, spanning 21,000 square metres. It is the first ’smart’ clubhouse in Singapore, equipped with digital capabilities, and features eco-friendly innovations and several first-of-its-kind facilities.

The launch was officiated by Guest-of-Honour Mr K Shanmugam, Minister for Home Affairs and for Law, who is also Chairman of the HomeTeamNS Board of Governors.

HomeTeamNS Awards Ceremony

20 HomeTeam national servicemen (NSmen) received their Meritorious and Long Service Awards at a ceremony held at the clubhouse for the first time, immediately after the launch of HomeTeamNS Khatib. The HomeTeamNS Awards Ceremony recognises the contributions and commitment of Home Team NSmen.

This year, HomeTeamNS is presenting a total of 54 awards to 46 Home Team NSmen at two separate ceremonies. Minister Shanmugam and Associate Professor Muhammad Faishal Ibrahim, Minister of State for Home Affairs and for National Development, and also President of HomeTeamNS, presented the awards to 20 recipients at the ceremony on 10 April. The other 26 other award recipients will receive their awards at another ceremony on 17 April. More information on the HomeTeamNS Awards is at Annex.

About HomeTeamNS Khatib

HomeTeamNS Khatib was progressively opened to NSmen and the public from 1 August 2020, in accordance with the phased relaxation of COVID-19 safe management measures. The new clubhouse is just one of the many ways that the Ministry of Home Affairs (MHA) recognises and shows appreciation for the contributions of NSmen from the Singapore Police Force (SPF) and Singapore Civil Defence Force (SCDF) in keeping Singapore safe and secure.

Since the ground-breaking ceremony in 2018, various HomeTeamNS committees, including the Development Committee and Advisory Panel, have been heavily involved in the planning and development of the Khatib Clubhouse. The clubhouse aims to promote camaraderie, pride and bonding among Home Team NSmen, and help them maintain their physical fitness. The HomeTeam’s history, mission, and contributions to keeping Singapore safe and secure are reflected in the clubhouse’s architecture and design.

The clubhouse boasts a number of firsts in the history of Singapore’s clubhouses, including:

  • Adventure HQ, Singapore’s largest multi-installation indoor hub;
  • T-Play Khatib, the only Peranakan-themed indoor playground in Singapore; and
  • TactSim, Singapore’s first indoor player versus player airsoft arena.

The new Khatib Clubhouse offers a range of other recreational facilities and F&B outlets to cater to the needs of the Home Team community and their families, including Singapore’s largest Fitness Workz premium gym spanning 1,500 square metres, the first eMart located outside of SPF and SCDF premises, as well as four ManCaves decked out with the latest entertainment gadgets and a private BBQ patio each.

“HomeTeamNS Khatib is the first of the modern, new-look Home Team clubhouses. We wanted the best in design, facilities, and technology. We appreciate our national servicemen who have given a lot to ensure the safety and security of Singapore,” said Minister Shanmugam. “This clubhouse was designed by NSmen for NSmen, It is family-friendly, great for kids and great for adults. It is going to be a very popular addition, to both the Home Team and Nee Soon.”

“The opening of Khatib Clubhouse has been very well received by our members, scoring well above the industry norm in customer satisfaction,” said Associate Professor Muhammad Faishal Ibrahim, President of HomeTeamNS. “We have seen a marked increase in membership sign-ups and renewals among members residing in the North from October 2020 to March 2021, compared to the same period a year before,” he added.

Clubhouse 3.0 – Digitalisation in a Pandemic

When the COVID-19 pandemic hit last year, HomeTeamNS had to bring the traditional clubhouse experience online. HomeTeamNS staff adapted quickly and launched virtual initiatives such as eSPORTS – home-based e-gaming, REAL @ Run Solo, livestreamed Trivia Nights, to name a few.

The HomeTeamNS mobile application was also developed and launched in the midst of the pandemic, to enable members to book facilities remotely, and to provide digital, contactless access to enter the facilities.

Ms Agnes Eu, Chief Executive of HomeTeamNS said: “We focused our efforts on enhancing the HomeTeamNS experience for our NSmen, bridging their online and offline journey seamlessly through this app. They are able to check the capacity of our various facilities in real time, create instant bookings, and upon arrival, scan their QR codes for entry. Through backend integration, we are able to analyse the data gathered to better understand their preferences and thereafter improve the way we engage them.”

“Having a tenacious team who was determined to make things work really brought out our creativity and resourcefulness. We received overwhelming support from our NSmen who not only participated enthusiastically in our online activities, but also stepped in to help out with our digitalisation efforts.”

Bringing Greater Convenience to Home Team NSmen

In late September 2020, HomeTeamNS launched its first Virtual Fitness Training (VFT), a joint initiative with the Ministry of Home Affairs. This initiative allows Home Team NSmen to undergo fitness training, guided in real-time by trained instructors, at any suitable place with internet connectivity and just a smart phone. This makes it much more convenient for Home Team NSmen who no longer need to rush to a designated Individual Physical Proficiency Test (IPPT) Preparatory Training (IPT)/ Remedial Training Centre. As of 31 March 2021, over 8,000 NSmen have taken part in 170 VFT classes. The initial two classes per week have since been increased to eight classes of up to 50 pax per week to meet growing demand.

Home Team NSmen who prefer to physically work out using gym equipment will be able to use HomeTeamnNS Fitness Workz gyms for their IPT sessions from May 2021, and for the NS Fitness Improvement Training (FIT) programme, from June 2021.

Both the VFT and gym sessions are recognised and count towards IPT sessions for annual IPPT requirements.

What’s Next for HomeTeamNS

Next year, members can look forward to the opening of the “Waterfront”-themed HomeTeamNS Bedok, located in Bedok Reservoir Park and surrounded by lush greenery. The HomeTeamNS Tengah Clubhouse, with its “Great Outdoors” theme, will be completed between 2030 and 2035.

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Adidas Unveils The Largest Performance Brand Concept Store In Singapore At Vivocity Level 1 – A Nexus Of Creativity In Sport

  • Hyper-local signatures reinterpreting the story of sport in Singapore by leading creatives Aeropalmics, Ink&Clog and Space Objekt
  • In-store exclusive products and Singapore’s first MakerLab
  • Public can join workshops hosted by sporting legend, Fandi Ahmad and more
  • Music Video of future of Sport anthem Who Could Imagine, premiering during launch

adidas announces the launch of their newest flagship Performance Brand Concept Store in Singapore at VivoCity that aims to redefine sport in form, function and feeling. Opening its doors to the public on 10 April 2021, it is more than just a retail destination.

adidas Home of Sport is a nexus of creativity in sport. Fusing elements of art, music and design, adidas has collaborated with leading creatives to create hyper-local signatures in store, Singapore Exclusive designs for apparels and a future of Sport anthem, Who Could Imagine. In addition, the brand with the three stripes will offer the public the chance to learn, unlearn and relearn what they know of running and football through free exclusive workshops.

Spanning 963 sqm, the latest adidas flagship Performance store at VivoCity will house five zones: the largest offering of Performance and Athletic innovations, an adidas Runners Singapore exclusive corner for members of our community, a Kids and Originals section and the MakerLab – the first in Singapore for the brand, it will offer customisation service for consumers to personalise apparel, shoes, gear and more with Singapore Exclusive designs.

Singapore’s first MakerLab

People in Singapore will now be able to customise apparel, shoes and sporting gear with a selection of evergreen and Singapore Exclusive designs. These will be available for on-the-spot customisation of apparel purchased at the store, via heat press, direct printing and iron-on for the embroidery patches. In partnership with local creatives Yana & Jun, Reza Hasni and Marina A., the Singapore Exclusive designs are hyper-local signatures that have also been inspired by the local identity.

Hyper-local signatures in store

Image above: Artist illustration of ‘Paradigm Shift’ by Space Objekt

An iconic futuristic centrepiece, the ‘Paradigm Shift’ by Space Objekt reimagines the future for tomorrow through a futuristic sculptural centerpiece. The light installation was inspired by Singapore’s iconic landmark, the National Stadium. Audiences are invited to observe its ever-changing colors viewed from below, and in turn reflect on Singapore’s diversity and ambitions for the future of sport.

Inspired by the brand’s steadfast dedication to unlocking your full potential through amplifying inspiration and creating meaningful discourse, Aeropalmics produced pieces that oscillate between astounding detail and playful abstractions. These pieces were made to tell a visual story of how adidas is rooted in sport and shaped by culture and discipline. They talk of breaking barriers, hints at fluidity between analog and digital worlds and push for creation of multi-dimensional experiences to support and empower viewers to advocate agency and change.

The art pieces by Ink & Clog Studio represent the source of energy that flows under the skin. The abstract and emotional artwork by Inkten symbolises the complexity of the focused mind, and Clogtwo’s MechaSoul style embodies the whole structure of the human body. How the mind and body progress unnoticeable to others. An ode to the grind, the success we work for in silence in life’s journey and in Sport.

Home of Sport, in-store exclusives

A selection of the in-store exclusives carried at adidas Home of Sport at VivoCity – Marvel Superheroes collection for kids (L), exclusive Dame Abstract basketball t-shirt and shorts (M) and well-loved Adizero Takumi Sen 7 running shoes and Climacool Vento shoes (R)

‘Recalibrate You’ complimentary virtual workshops for adidas
Creators Club members

To further engage the community and encourage knowledge sharing in two sporting areas popular in Singapore, adidas is offering the public opportunities to relearn, unlearn and learn knowledge on Running and Football in a series of eight virtual workshops dubbed Recalibrate You, during the month of April to May broadcasted live, shot at the Home of Sport.

The running sessions will be led by the brand’s adidas Runners Singapore Coach Jonathan Fong and Captains, Sofie Chandra and Eugene Lim, while the football sessions will be led by sporting legend Fandi Ahmad. Registration will take place on the Creators Club app.

Petr Stastny, Country Manager, adidas Singapore, shares, “By incorporating hyper-local
signatures in store, we wanted to give people here a sense of ownership in this new Home of Sport, while inspiring them to think about the change they want to make. It is a physical manifestation of creativity in Sport. The latest Performance Brand Concept Store at VivoCity is more than just a retail experience for consumers. Whether it is to find the perfect performance apparel, selecting your next pair of running shoes, or customising your gear at MakerLab with the Singapore Exclusive designs, it is a beacon to celebrate the best of what sport offers, and for our community to come together, celebrate their journeys and to continue creating.”

The adidas Performance Brand Concept store at VivoCity will open its doors on Saturday, 10 April 2021. It will feature the largest collection of Performance offerings in Singapore, as well as a wide array of activities for the public. It is located at 1 Harbour Front Walk, #01-73/87 VivoCity, Singapore 098585.

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4 Tips for Fitness Success

Staying fit and maintaining a good body is not only essential for healthy living but also essential to boost one’s self-esteem and self-confidence. Many people complain of stubborn fat and obesity, but they are unwilling to do the needful and pay attention to their bodies.

Maintaining a fit and healthy body requires some effort and consistency. A healthy dietary plan, regular workout, and quality sleep are good ways to achieve fitness success. If you have been admiring others with attractive and athletic body build but do not know how to achieve yours, start your own fitness journey now.

1. Exercise Daily

Integrating at least 30 minutes of daily exercise as part of your daily activity is an effective way to achieve fitness success. Daily workout routines such as jogging, running, swimming, or even strolling will help work up your muscles and burn unhealthy calories. You do not have to do too much to maintain a good physique, so busy work schedules are not an excuse to stay overweight.

If your job requires spending long hours in offices, it will help to consider buying fitness-inspired office furniture such as a cycling desk, yoga desk, desk bikes, and many others. Or you can find an office with everything already prepared for you and your colleagues. The best way to find a great office is to use Osdoro. There are plenty of options waiting for you, tons of offices situated near gyms, which will definitely address your fitness concerns.

2. Workout With A Fitness Trainer

If you need motivation and encouragement to keep you consistent with daily fitness workouts, you should seek a fitness trainer’s service. A fitness trainer will recommend the best workouts and be your inspiration and motivation to achieve a successful fitness goal. Therefore, It is crucial to discuss your fitness goals with your trainer. Also, you and your instructor must come up with a flexible training session that will not interrupt your other busy activities. Making sure you never miss your agreed fitness session is crucial for your fitness success.

3. Healthy Diet

Food intake is another major determinant of a healthy lifestyle. If you want to maintain a fit body, you must be wary of the kind of foods you consume. No matter how your stomach tempts you to take candy and sweets, you must train your mind to resist such foods.

Sugary foods or foods containing high cholesterol and unhealthy fat are harmful to the body. Vegetables and fruits are the best to include in your diet when getting in shape. Eating green vegetables such as broccoli and green beans helps keep the digestive system clean, while fruits like apples, almonds, berries are a good source of vitamins. A healthy diet is an essential factor in fitness success.

4. Get Quality Sleep

Quality sleep helps the body relax well and perform better throughout the day. Making sure to get about 6 to 8 hours of sleep every day is essential to achieve fitness success.

Studies have shown that inadequate sleep can make one gain weight excessively. Therefore, you should never compromise getting quality sleep for any reason. If you happen to feel stressed when you return home from work, you should try taking a nap by all means. About half an hour nap is enough to prevent you from staying up at night.

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Running Lab is Now Saucony’s Main Official Retailer With The Most Extensive Range

Are you looking for a pair of light and versatile pair of running shoes that boast both affordability and quality? Starting from SS21, speciality running store, Running Lab, to locally carry the widest range of Saucony footwear line. Saucony was founded way back in 1898. Ever since, they have been loyal to the sport, building goodness into every product and inviting millions around the world to run with us.

Saucony designs have always been “distinctly Saucony” and feel good from the moment you lace up, and within the first few weeks of the soft launch, the highly anticipated SS21 ENDORPHIN SPEED ($259) had sold out.

Saucony Endorphin Speed (S$259)

Awarded for the Runner’s World Editor’s Choice 2020, the ENDORPHIN SPEED makes running fast feel easier by proving that a cushioned shoe can deliver speed. The combination of new ultralight PeBax®-based PWRRUN PB cushioning and the power transfer of a composite plate makes any run feel fast.

Other popular models such as the Endorphin Pro ($299), Hurricane 23 ($219), and Guide 14 ($189) are selling fast too.

SS21 Saucony Products Highlight 

Endorphin Shift – Men (S$199)

A whole new feel for easy-going runs. For those looking to give their body a break, the ENDORPHIN SHIFT takes a new approach to make any run feel easier by taking the stress off feet and treating them to lots of feel-good cushioning. FORMFIT surrounds feet with a made-for-me feel that gently guides feet as you ease on down the road in lightweight comfort. The SPEEDROLL, an always-forward geometry, creates a lively rolling feel underfoot. It’s a brand-new, practically effortless ride quality that feels as if the shoe is doing the work for you.

Triumph 18 – Men/Women (S$219)

Long runs get faster, first-class upgrade. For those who crave the ultimate in protective cushioning, the Triumph 18 is Saucony’s most cushioned shoe, has been retooled to give long runs a new, faster feel with all the luxurious comfort you desire. The TRIFLEX design makes for quick transitions and enhances flexibility.

Kinvara 12 – Men/Women ($179) 

The Kinvara 12 is Saucony’s trusted go-fast trainer, further refined to make the most of less. Made lighter with a simplified upper, the ride feels as fast as ever—with the flex needed to get you to the start line stronger and the finish line sooner. The addition of more ground contact adds power to the flexible ride, making the transition from landing to take off even faster.

Peregrine 11 – Trail Running, Men ($189) 

Hit the trails at peak speed.

Feel the speed and grip of the always-capable Peregrine 11. Built on a trusted foundation of PWRTRAC rubber lugs and PWRRUN cushioning, it delivers a ride that feels both aggressive and responsive. And with an even more protective upper than before, it’s packed with everything you need to move fast over any type of rugged terrain.

What to Look Forward in FW21

In the second half of 2021, Running Lab is set to return Saucony’s new Endorphin Series for Men, including Endorphin Pro, Endorphin Speed, and Endorphin Shift. As for the ladies, Running Lab is also preparing to release Endorphin Shift and Peregine. They are also looking forward to launching performance apparel such as Running T-shirts, shorts, sports bra and many more.

Complimentary Gait Analysis

Visit any Running Lab stores and find the most suitable Saucony for yourself.

Staffed by sports trainers and experienced runners, Running Lab provides assistance to match the right shoe to your foot type and gait, maximising your running performance and reducing risks of injuries. Their facilities include an in-house treadmill for gait analysis, as well as to allow customers to put their shoes to the test before deciding if the pair of shoes they’re wearing are truly the right pair for them.

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7 Essential Gym Gear For Your Workout

When you work out, do you have the specific gear that helps you perform your best? There are various exercises to do at the gym, outdoors, or even at home. But, there’s one thing that they all have in common, and that’s the type of gym gear you wear. Workout routines require you to have the freedom of movement. Simultaneously, they must also protect you from injury and the elements. If you want to get into some serious physical activity, the following should be in your fitness bag: 

1. Squat Shoes

Women who weightlift or power lift are utilizing squats to tone, strengthen, and enhance glutes. While the benefits are there, some athletes are making the mistake of wearing just about any kind of shoes to perform squats. But, squats can be dangerous without the right kind of protection squat shoes give your ankles. Once you put on a pair of squat shoes for women, you’ll realize that your feet feel more stable and protected because of their cushioning. They also have raised heels for straighter squats. Squat shoes are worth the investment if you value substance just as much as you do style. 

2. Smartwatch

Smartwatches are not just for tracking time anymore. You can even track the steps you make, be reminded to drink your glass of water, and monitor your sleep. It has features that can help you manage your health and wellness. Integrate it with your smartphone, and you can answer calls via Bluetooth. There are many downloadable apps that you can pair with it, depending on your operating system. 

Among all the gym gears that you need while exercising, a smartwatch is helpful in monitoring your heart rate. You can examine and ensure that you are not overdoing it. Also, it helps to monitor pulse rate and calories.

3. Gym Clothing

Just like squat shoes, you must wear the right workout clothes. They may inspire you to work out because proper gym clothes should complement your body and give you protection. In general, workout clothes should be comfortable so that you can move quickly. The fabric should also wick moisture and keep you cool, especially if you’re into Pilates and yoga. If you’re into cycling, avoid wide-legged pants to keep them from tangling with the pedals. Remember also to dress appropriately for the weather. Loose and moisture-wicking clothes are for summer. Same when it’s winter, but layer your clothing so that you can easily remove them. 

4. Reusable Water Bottle

Proper hydration is essential in fitness and sports. You need up to 6 ounces every 15-20 minutes. You may be wondering what kind of water bottle you should be using. The type of water bottle you need depends on the activity you’re pursuing. Reusable insulated water bottles come with certain features, such as keeping the water colder for an extended period. Others have advanced designs, such as utilizing LED to purify water. Whatever you choose, it should keep your thirst quenched for the duration of your workout.  

5. Workout Towel

Workout towels keep you and other gym-goers protected. The best gym towels are absorbent and quickly absorb your sweat instead of letting you transfer germs onto the equipment. It keeps you cool and helps you avoid clogging your pores that eventually leads to pimples. The best towels are made of microfiber, bamboo, linen, and cotton-polyester. 

6. Compression Sleeves

Working out makes you susceptible to injuries and pain. You can lessen the likelihood of aches and pains by wearing compressions sleeves. You can wear multiple sleeves for your arms and legs, and the coverage differs as well. Compression garments compress areas of the body and prevent the accumulation of blood in areas the sleeve covers. It may help retain the natural flow and route of blood to the heart while you exercise. The pressure or compression also varies, depending on the size of the sleeves.  

7. Headphones

If you love working out with the music on, a pair of convenient earbuds or oversized headphones paired with your mobile device can help with motivation. Listening to your favorite upbeat tunes may help push you to do an extra pushup or lap on the treadmill. When you feel like your energy is getting low, try changing into another upbeat genre. Move along the bats to invigorate yourself. Good quality earbuds or headphones must be sweatproof apart from having decent sound quality. 

Conclusion

Properly working out also means bringing the right items wherever you want to work out. Exercising is good for the body, but the mentioned gear will help you perform and feel your best. Always look for high-quality and affordable gear that is not just long-lasting, but will help you benefit the most from your workouts.

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5 Tips For Runners Working Out At Home

Whether you’re into strength training to prepare for a marathon or an obstacle race, it’s essential to strengthen all the muscle groups in the body to increase efficiency. There’s a notion that if you’re a runner, strengthening your lower body part is what matters only. As running is considered a vigorous exercise, all the body partsupper and lowermust receive balance strength training.

You don’t need to enrol in a fancy gym membership just to get fit. You’ll just have to ensure that you’re doing the right kind of workout routine that suits your physique to attain positive results. In this article, we’ll share some of the workout exercises suitable for runners and some tips on how you can maximize your workout routine at home.  

1. Ensure You’re Fit

To ensure that you’re physically fit to do a workout routine, you need to see a doctor. Runners are prone to arthritis or joint disease. That’s why it’s essential to get a clearance from your doctor to ensure that your condition will not worsen. According to fitness websites like westonfit.com, there are other cardio exercises that can be excellent alternatives to running when you have a bad knee or not so good muscle condition. You can do swimming, yoga, walking, leg raises, and treadmill.

2. Assess Your Fitness Level

Even though you’re a pro in doing fitness activities, it’s still important to assess the kind of routine that’s suitable for your fitness level. Don’t choose exercises that you can’t execute properly. If you don’t know how to execute push-ups properly, it’s not recommended to include it in your workout routine.

3. Important Exercises First

Exercises that demand tremendous strength and those that target every muscle of the body should go first. This is because you still have the strength to do these. When vigorous exercises are done toward the end of the workout session, you’re already tired and won’t be able to fully execute them.

4. Move In All Directions

An effective workout routine consists of movements that will enable your body to move in all directions so as to cater to all your muscle groups. As a runner, don’t focus on exercising your lower part of the body only. If you’re trying to achieve an athletic body, the more that you should be able to create a routine that will let you exercise each section of your body in just one session.

5. Stay balanced

Maintain a balance between the right and left side of the body as you execute your exercises. Whatever movements you’ve done on the right side should equally be done on the left side. You can do this by using the same count for both sides. Stay balanced by trying exercising using stationary bike such as Marcy Recumbent Exercise Bike.

Final Thoughts

If you’re a runner and you decide to workout, there are suitable workout routines that you can follow to maximize your strength training. Before starting your workout plan at home, assess your fitness level to ensure that you’re physically fit to do workouts. The choice of exercises to execute also matters to ensure that you’re gaining from the workout and not just wasting time and effort.

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Gear Review: The North Face Flight Vectiv

Carbon-plated running shoes have been an upcoming trend since Nike brought them to fame in 2017.

Through many independent lab tests and multiple records-breaking marathon victories, it was substantially proven that the carbon technology improves cushioning and running economy, which allows for quicker recovery times, reduces muscle fatigue, increases speed and lowers chronic injuries to the knees, hips and ankles.

Typically used only in road running shoes, The North Face has recently launched the Flight Vectiv, a trail running shoe that incorporates carbon-fibre plate technology. It was designed with the input of elite ultra runners, and it combines lightweight construction with the toughness required of a trail shoe.

Design & Comfort

The North Face Flight Vectiv’s upper features the unique Matryx mesh that includes Kevlar and polyamide which give it abrasion-resistant and waterproofing properties. The stretchy, breathable knit and the tongueless sock-like cuff enhances the snug midfoot fit and overall comfort.

The upper is blended with reflective elements throughout for enhanced visibility on low-light trail runs. The reinforced top cap and 3D-molded heel also give enhanced protection and durability.

The midsole is constructed from a dual-density foam that is firmer in the rearfoot and softer at the forefoot. It works together with the carbon-fibre plate to give a good balance of cushioning and responsiveness. This construction provides the support and protection of the feet through uphill and downhill runs, and well as over rocky trails.

Performance

The carbon-fibre plate in the Flight Vectiv is specially shaped to complement the curve of the midsole rocker to offer responsive support. The plate is designed to cradle the heel and each side of the forefoot for added stability that helps keep the momentum moving in a forward direction. The shoe is also relatively wide, keeping lateral motion to a minimum.

The outsole features low-profile, multi-directional 3.5mm lugs that provide excellent traction on a variety of surfaces, including roads, dirt, grass and even rocky trails.

Conclusion

With the lightweight technology that provides responsiveness, propulsion, stability and traction, The North Face Flight Vectiv made uphill runs felt relatively effortless while instilling lots of confidence and fun on the downhill runs.

Like a sporty car ride, the shoes even made the occasional overtaking, and the fast-paced downhill straight-line and cornering stints exhilarating while staying composed.

The North Face Vectiv footwear collection is available in Singapore at The North Face Marina Bay Sands, The North Face Marina Square and The North Face Ion Orchard.

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

The North Face VECTIV™ Power Further, Together Challenge is currently on Strava from now until 31 March 2021.

Complete the challenge and you will get to earn The North Face digital finisher’s badge, a 10% off digital voucher, plus an additional 15% off all Vectiv trail running footwear.

Click here to check out the challenge now.

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5 Best Stretches To Avoid Running Injuries

Running is a form of aerobic exercise that effectively burns calories, strengthens the muscles, improves bone density, and boosts heart health. It’s a great way to stay in shape, and it never fails to put anyone in a good mood. Consequently, it improves quality of life.

If you’re planning to include running in your exercise regimen, remember to start low and go slow. This means that you’ll have to walk before you can run—take the time to just warm up the muscles by brisk walking then gradually increase your speed according to your level of fitness.

Running is a high-impact exercise. If done without utmost precaution, it can cause more harm than good to a person’s overall health. Stretches and dynamic warm-up exercises help your muscles recover faster after training and keep you from sustaining running and walking injuries; these are essential in preparing your muscles and bones before you start running to make sure that you’ll be in your top performance.

Below is a list of the five best stretches to avoid running injuries:

1. Calf Raises

Calf raises not only stretch your calves, but also loosen your tibiotalar joints to prevent ankle sprains.

To do calf raises, begin in an upright standing position with your feet hip-width apart, then lift your heels slowly and hold the stretch for a moment before returning to the floor. Repeat the process 10-15 times.

To turn this into a dynamic warm-up exercise, do jumping calf raises by jumping up about 1-2 inches high and land softly with the balls of your feet.

2. Squats

Squats activate all the muscle groups in your legs while also engaging your core muscles, giving you more stability when running.

To do the squats, begin in an upright standing position with your feet hip-width apart, stick your butt out while squatting down until your thighs are parallel to the floor or as low as you can go, then hold the stretch for 1-3 seconds before you go back to your upright standing position. Repeat the process 10-15 times.

To turn this into a dynamic warm-up exercise, do jumping squats by jumping up with your arms raised above your head instead of just going back to the upright standing position.

3. Alternating Knee Raises

This type of stretching is packed with serious benefits. It stretches your back and hips to help prevent or reduce lower back pain while also working on your abdominals. It also promotes better posture and improves your balance, coordination, and agility.

To do the knee raises, begin in an upright standing position with your feet hip-width apart, raise your knees as close to the chest as possible, then go back to your normal standing position. Repeat the process with your other leg and continue alternating for about 10 raises for each knee.

To turn this into a dynamic warm-up exercise, do knee raises while walking or do it faster as if you’re running in place.

4. Alternating Lunges

This type of stretching loosens up the quads and hip flexors in movements that simulate the motion of running which makes it one of the best pre-run stretches.

To do the alternating lunges, begin in an upright standing position with your feet hip-width apart, then take a long step forward and bend the front knee as low as you can for, at least, five seconds, then go back to your normal standing position. Repeat the process with your other leg and continue alternating for about five lunges for each leg.

To turn this into a dynamic warm-up exercise, do walking lunges or jumping alternate lunges.

5. Toe touches

This classic stretching exercise primarily targets your hamstrings and the muscles on your lower back as well as the joints. It’s ideally done as the last of your pre-run stretching exercises— when the muscles are already warm.

To do the toe touches, begin in an upright standing position with your feet hip-width apart, then bend your upper body forward to try to touch your toes with your fingers and your knees just very slightly bent until you feel a tight stretch in the back of your thighs. Stand back up and pull your shoulders back and push your chest out. Repeat the steps about 10-15 times. To turn this into a dynamic warm-up exercise, jump up with your arms raised above your head instead of going back to the upright standing position.

Bottom Line

These pre-run stretching exercises will not only prevent running injuries, but will also get your blood flowing and your adrenaline pumping. These will help you become more flexible, increasing your athletic abilities and making you more capable of performing your workouts better to produce maximum results.

You can also include some push-ups with your stretches—not necessarily a pre-run warm-up, but it’ll help improve your balance and posture when running.

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Top 13 Mistakes New Runners Make

Running is a great workout routine, and the best thing about it is that you don’t need a gym membership or other people to do this exercise. Because of this, running is considered by many as the go-to workout routine. But if you’re new to running, you need to know a couple of mistakes that are mostly made by novice runners who’re enthusiastic about this new workout routine but don’t have the experience or technique to do it without harming themselves.

Knowing how to avoid these mistakes safeguards you from getting an injury and ruining your motivation to exercise altogether. And with these mistakes in mind, you’ll be able to optimize your running routine better to make sure you burn the excess calories and achieve your desired workout goals. Let’s take you through some of the running mistakes you should avoid.

1. Doing Too Much Too Soon

It’s human nature to want to test your limits. This will be the case right after you incorporate running into your daily routine because you’ll be excited about this newfound desire to maintain fitness. As a result, you’ll find yourself trying to increase the intensity, frequency, and distance covered when running too quickly, something many novice runners are guilty of doing. In addition to this, you don’t take time to rest, which is much needed for the body to recover from this intense workout.

If you want to prevent such issues, experts at https://www.eastidspine.com/ recommend you increase the mileage you’re covering by 10% at most. This is important because running is a high-impact exercise, and overstretching your body might lead to burnout, injury, or illness.

2. Wearing the Wrong Shoes

Investing in running shoes is often disregarded by most newbie runners, and this is a mistake you must never make. This is because running shoes play a vital role in providing you with form and comfort while running. Therefore, you should make having quality running shoes a priority. Ideally, it would be best if you went for running shoes made from reputable brands. If you’re confused about which brand to go for, seek guidance from a salesperson to identify which running shoes offer you the best performance.

With the right running shoes, you’ll less likely get any injuries when running as opposed to old shoes. It would be best if you also get a new pair of running shoes once you’ve used your current pair for a distance between 300–500 miles.

3. Overstriding

As a novice runner, it’s a common misconception to think that taking longer strides is an excellent way to optimize your running and increase your speed. However, this is one of the greatest mistakes you should look to avoid as it only increases your exposure to getting an injury. This usually happens because your heel lands first when overstriding, and your foot is too much in front of your body’s centre of gravity. Because of this, you’re more susceptible to injuries such as shin splints. Moreover, overstriding leads to breaking with every foot strike, meaning you waste too much energy when running.

The best thing to do would be to take short strides that are near the ground while doing a low, short arm swing. You should also aim to keep your steps quick and light while trying to land mid-sole using your foot directly below you with each step you make. Additionally, never lunge forward using your feet, more so when you’re running downhill.

4. Not Taking Time to Recover or Stretch

We’re all time-conscious, and after spending time running, which is time-consuming, you want to take a shower and start doing your daily tasks quickly. However, this is a rookie mistake you must avoid. When running, you should always set aside between 10–20 minutes for stretching and recovery both before and after your run.

Stretching and recovery once you’re done running helps remove the lactic acid that might have built up in your muscles due to the intense workout. This prevents your muscles from becoming strained and tight, thereby becoming more delicate and more prone to getting injured. And to avoid this, you must always set aside some time to do some light stretching and recovery, which will help your muscles gain more strength. Other than this, you’ll also become more motivated to stick to your running routine because you won’t frequently have to deal with annoying injuries.

5. Avoid Overeating Carbs

Your body needs energy when running, and carbs are undoubtedly an excellent source for providing you with this much-needed power. Despite that, it’s crucial to remember still that carbs contain high-calorie content. Therefore, you should aim to find a perfect balance of the amount of carbs you include in your diet, or else your running efforts will be in vain.

The only time you should consider eating vast amounts of carbs is when you’re planning to go for a long training run or marathon, which is about 20 miles. Other than this, you should completely steer clear of complex carbs as opposed to the common misconception among newbie runners that you should continuously be eating carbs while running.

6. Not Using Metrics

It’s always advisable to know the intensity of your runs, and the best way to do this is by using metrics. This is something that you may overlook as a beginner to running but is something that you should prioritize. The reason for this is because it’s the only way you can know how you’re progressing and whether there’s room for improvement.

It’s a much better strategy than running at medium effort each time or running intensely for all your runs.

7. Running Even When Experiencing Pain

The human body is very delicate, and when it’s experiencing pain, it’s best first to examine the possible issue. This is more so an issue you’ll experience if you’re still new to running. And while you might assume this is the normal thing before you get accustomed to running, you shouldn’t run even when experiencing pain. Instead, you should take some time off running and focus on identifying and treating the cause of the pain.

If you ignore the pain you’re experiencing while running, you increasingly become prone to getting a severe injury. As a result, you might spend weeks or months on the sidelines, something that would have been avoidable if you took some time to rest and recover from the pain.

8. Using Too Many Stuff

Many aspects of today’s life are often very complicated, necessitating the need to use special tools and equipment. But this is the complete opposite of running, which is a straightforward workout since you don’t need a lot of gadgets to get started. This is a mistake many beginners make at first, and understandably so due to the excitement and desire to make sure they do things as they see other more experienced runners do.

You shouldn’t take a similar approach of investing in too many gadgets, with the most popular ones among novice runners being;

  • Hydration pack
  • Heart-rate monitor
  • Music device
  • Gel-belts
  • GPS

Instead, you should simplify your running routine to avoid complicating things and making this simple workout appear complex, hence become demotivated.

9. Not Hydrating Yourself Adequately

Water is essential for the normal functioning of your body and continued health. Without it, then the productivity of your workout will undoubtedly suffer. If you wish to avoid this, it’s always mandatory to drink enough water to make sure you’re well-hydrated. This way, you don’t run the risk of dehydration when taking your runs, which makes you feel fatigued a lot faster.

It’s recommended that you drink between four to eight ounces of water to guarantee your workout’s effectiveness isn’t impacted. If you’re a slow runner, you should take between four to six ounces after every 20 minutes and six to eight ounces if you’re a fast runner.

With that said, you shouldn’t drink an excess of water when taking your runs. Instead, your goal should be drinking the right quantity of water to ensure you only achieve balance. Otherwise, you might end up feeling sluggish and heavy, thereby impacting the goals you had set for yourself.

10. Not Taking Rest Days

Because running is a high impact exercise, you must not run each day and should instead focus on giving your body time to recover from the intense workout. As a beginner, this is more so important because your bones and muscles are yet to adapt to this intense workout. It’s always best to do this because working out daily doesn’t mean you’ll achieve your workout goals faster. In fact, doing this can be counterintuitive because you become a lot more susceptible to injuries that might necessitate you to spend several weeks or months on the sidelines to recover.

Therefore, you need to include rest days in your workout routine. By doing this, you’ll sidestep getting an unwanted injury.

11. Wearing Too Many Clothes

The human body gets warmer after exercising. Because of this, you’re at risk of either wearing too little or too much, depending on the weather of where you live. As a result, you’re prone to experiencing cold-weather or heat-related sickness if you don’t pick the right clothes to wear during your run. And with the wrong clothes, you end up negatively affecting your performance.

To ensure this doesn’t happen, make sure to invest in the right type of fabric to wear during your runs. The best fabrics you should consider are;

  • Silk
  • Thermax
  • CoolMax
  • Thinsulate
  • DryFIt

Any of these fabrics above is an excellent choice because it absorbs the sweat being produced by your body, thereby keeping you dry. You should avoid garments that are made from cotton because they don’t lose their wetness. This can significantly affect your well-being if you reside in an area with cold weather or make your runs very uncomfortable if you’re from a place with warmer weather.

During the winter months, you should steer clear of the temptation to wear too much clothing because your body becomes warmer once you start running. The best thing to do in this situation is to add between 15–20ºF to the prevailing temperatures to know how warm you should dress up before your run.

12. Trying to Compensate for the Missed Runs

If you’re starting out running, then you most likely have a training plan. However, there are days of the week when you’ll not be able to stick to your plan either due to an emergency, sickness, injury, or not feeling motivated. If this happens, then you’ll have no other option but to skip running for that day.

However, missing out on this run will, in most cases, have a devastating impact, and it will either make you feel like a failure hence become demotivated. When this happens, the common rookie mistake you’re inclined to make is rescheduling your missed run. To do this, you choose to either prolong your next run by double to compensate for the next run.

Although doing this might seem logical, it ends up being detrimental than of any benefit. This is because doing so exposes your body to a significant level of fatigue without giving it enough time to recover. As a result, this increases the chances of getting an injury and hinders you from taking runs in the future.

The best thing to do should you miss your runs is to shrug off any feeling of guilt that might be haunting you. And once you’ve accepted that missing a couple of runs is sometimes inevitable, you’ll be able to deal with the temptation to make up for the missed runs.

13. Starting Your Running Sessions Too Hastily

A common mistake made by most rookies is quickly starting their running sessions. By doing this, you’ll no doubt feel great at first, but your energy levels will drop drastically the more you continue with your run. You should avoid this, and instead, your focus should be on saving your body’s energy. By doing this, you’ll manage to run longer since you’re running at a constant speed. You’ll also be able to run for a longer distance as opposed to if you started sprinting. 

Key Takeaway

Running is no doubt one of the simplest workouts you can try out to achieve your fitness goals. Therefore, it’s normal to assume that this workout can be done without first thinking of how it needs to be done correctly. However, this is far from the truth since there are many mistakes you’re prone to making, thereby putting you at risk of injury and reducing the effectiveness of this workout. If you’re a novice runner, this shouldn’t be an issue ever again after reading the mistakes you need to know about when taking your runs.

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Status update of Abbott World Marathon Major candidacy for the Standard Chartered Singapore Marathon

SCSM18 Flag-off (Photo credit: SCSM18)
  • The Abbott World Marathon Majors (AbbottWMM) entered into a long-term exclusive partnership with the Wanda Sports Group in 2017 giving them the exclusive rights to identify three major marathon events for potential inclusion in the AbbottWMM series by entering into the candidate race process.
  • Since the beginning of the partnership, two races have been put forth by Wanda to be included in that process – the Standard Chartered Singapore Marathon and the Chengdu Marathon.
  • Following the sale of The IRONMAN Group (who operates the Standard Chartered Singapore Marathon) by the Wanda Sports Group, the Singapore race is no longer a part of that candidate process. Wanda Sports Group has the exclusive right to put forward these races.

Since its inaugural event in 1982, the Standard Chartered Singapore Marathon has served hundreds of thousands of runners from around the globe, showcasing one of the world’s great cities.

Building upon an already well-established World Athletics Gold Label Race, The IRONMAN Group began organizing the event in 2016 and utilized its organizational standards and staff expertise as the world’s largest mass participant event organizer, evolving the Standard Chartered Singapore Marathon to the international success it is today.

Even in the midst of a global pandemic, organizers were able to produce an event in 2020 thanks to the successful launch of the Standard Chartered Singapore Marathon Virtual Club platform that welcomed 124,000 registrants during 15 weeks of virtual races and challenges leading to the pinnacle and innovative Grand Finale hybrid race, which featured ground-breaking augmented reality, drawing an additional 12,000 participants from 69 nations around the world. Runners collectively clocked 106,269 KM and raised SGD$1 million which Standard Chartered Bank donated to the Community Chest to help empower and nurture youths.

Prior to the pandemic, event organizers had the privilege of working with the Abbott World Marathon Majors (AbbottWMM) team for three years as a candidate race thanks to the AbbottWMM long-term partnership with the Wanda Sports Group, their recognition of a great event in a great city and the support of major event partners like the Standard Chartered Bank, Sport Singapore, and Singapore Tourism Board.

With the Wanda Sports Group retaining the exclusive rights to the next three AbbottWMM event additions, the candidacy of the Standard Chartered Singapore Marathon is no longer a viable option.

Alongside its partners and key stakeholders, the Standard Chartered Singapore Marathon team remains committed to delivering world-class race experiences and will continue its efforts in producing a signature event for the global running community that exhibits the many great qualities of Singapore.

Race organizers are working diligently and closely with relevant government agencies and authorities to consider the best way forward for the 2021 event and will be guided by the prevailing safe management measures in Singapore. Additional information will be shared with runners and partners and made available on Standard Chartered Singapore Marathon digital platforms in due course.

The IRONMAN Group would like to thank the runners and community for their unwavering support for Standard Chartered Singapore Marathon, especially their core partners Standard Chartered Bank, Sport Singapore, and Singapore Tourism Board, and look forward to what the future brings as they collectively focus on creating world class running experiences for individuals of all ages and abilities around the world.

They also wish both AbbottWMM and the Wanda Sports Group the best in their continued partnership.

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Gear Review: Nike React Infinity Run Flyknit 2

The Nike React Infinity Run was first introduced in 2019.

It was designed to help reduce injury and keep you on the run. The lightweight and flexible upper details, higher foam stack heights with wider shape, provided a secure and cushioned yet responsive feel. The rubber on the outsole also delivered good traction and durability.

In 2020/2021, Nike launched the Nike React Infinity Run Flyknit 2, which continues to help keep you running. A refreshed upper uses Flywire technology that combines with Flyknit for support and breathability where you need it. The high foam heights provide soft responsiveness and long-lasting comfort.

Design & Comfort

The Nike React Infinity Run Flyknit 2 features an advanced Flyknit upper which provides good breathability and ventilation, while keeping your foot secure with its strength and durability. The Flywire technology also offers extra support and stability through the midfoot.

The plush and responsive feel from the React foam remains in this new edition. There is an improved fit with added padding on the tongue and collar, and the flywire lacing structure.

The toe box remains roomy and stretchy too.

Performance

The rounded midsole gives the same rocker geometry to the Nike React Infinity Run Flyknit 2. This encourages a slight lean forward, moving a runner’s foot strike from heel to midfoot, or even forefoot, creating a natural forward feel of propulsion. The wider platform and supportive foam provide a reassuring feel, gently guiding the foot in a smooth, straight line, reducing side-to-side wobbling and movement.

There is only a slight weight increase over the 1st edition, which I think is contributed by the added padding. However, this does not affect the overall performance of the shoes.

Conclusion

The Nike React Infinity Run range is a good absorber of running impact on the joints. This is a recommended daily trainer which is comfortable and durable, while remaining responsive.

Nike React Infinity Run Flyknit 2 is available in Singapore via www.nike.com for S$239.

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

Just done a recent spring cleaning for my collection of medals keeping away some of my oldest medals in a shoebox to make space for One Piece posters which I have gotten recently from Taobao ?

It was 2014 and this was the first running event I’d participated in since I had graduated from secondary school. The event tee was your secondary school house tee and it was held in Macritchie Reservoir, the same place where my secondary school held our cross country run ? The organiser actually made the effort to get in touch with the schools to get the tees. Cool right? I kept the tee now because I regretted that I get rid of my school uniforms/attires almost immediately after I received my O Levels results ?

It was 2015 and I ran my first 42.195km! ?

Then in 2016, there’s One Piece Run! ? It’s one of my favourite anime and the medal is super beautiful ? I hope there would be another One Piece Run in Singapore again. Medals from theme run and fun runs are mostly beautiful designed ❤️


The Batman V Superman run was held in 2016. It’s one of the sleekest and coolest medal I have.

Then in 2017, I ran my first overseas race in Hong Kong. It was my first travel to run and my first overseas 42.195km ❤️ It was my 2nd marathon and until now I couldn’t beat my best timing achieved from this marathon ?

Safari Zoo Run was of course one of the most memorable runs. It was just 1 week after my first overseas race in Hong Kong. I met Willis in this run for the first time ? He was a stranger who ran next to me and slowed down for me. He told me that we actually followed each other in 42Race, he knew I was slower than usual and asked if I’m OK. I was like Wow! I was amazed that he knew that I was unwell because after returning from Hong Kong, I’ve gotten ill. He wants to make sure I’m ok so he ran with me when I told him to go ahead. I feel that it’s a sweet gesture now but honestly at that moment was a little uneasy ? The very next day was Run for Hope. After the run, I forward Willis in messenger our picture taken by Eugene Tan during the Safari Zoo Run and Willis sent me a picture of me in Run for Hope he took secretly.

I feel that it’s sweet someone took interest in me and ran with me and I told my friend about it. My friend had a completely opposite and warn me he might be a stalker ? So we started chatting and meet out a few days after to run at Upper Peirce Reservoir. I actually kind of regret that I chose to run in a place full of slopes and we were literally just panting(hurhurhur ?)and didn’t talk much ? But perhaps meeting up for a run was less awkward than meeting up for dinner or movie to me. We meet up for another run within that one week since we first met, I became his girlfriend that day ?
Moral of the story: Life is short, go for it!
I don’t usually agree to meet random guys out to run, maybe it’s just that the timing was right! ?

Then it’s the beautiful batik lanyard medal from Singapore Airlines Charity Run ? Had preordered their beautiful Mahjong set, very looking forward to receiving it ?

I can still remember how my mum said that it’s her first medal in her entire life when we went to Bangkok’s Music Run 2018 and how she told my dad she got a medal and show it to my dad ❤️

Penang Bridge was my first run in a heavy thunderstorm ? And it’s the only medal I have that glows in the dark ?

In 2019, I’m lucky to get a slot through the ballot to run in one of the world’s greatest marathon: Tokyo Marathon ? It’s my first Abbott World Marathon Majors ?
Since Covid 19 was declared as a pandemic, I had only participated in 1 or 2 virtual races and had a few races cancelled and postponed. Hope that the pandemic would be over soon so we can resume having races and well as runcations ❤️

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4 Tips To Prepare For Your Next Running Session

Running can do wonders for your mind and body. When done regularly, running helps you improve memory and focus and boost your mood. Running can also build strong bones, strengthen your joints, and improve your cardiovascular fitness. 

You can enjoy countless health benefits whenever you run, but it’s important to properly prepare for this activity. Running for long periods of time when you’re unprepared can only lead to injuries that can set you back from staying healthy and attaining your fitness goals. 

Here are four tips that you can follow for you to prepare for your next running sessions:

1. Take Pre-Workout Supplements

Running is very beneficial, but some people don’t have the energy to survive running for hours. This is especially true for people who are still new to running and doesn’t seem to find joy in the activity. 

If you usually lose interest after a few minutes of trying it out, consider taking pre-workout supplements 30 minutes before your scheduled run. Pre-workout supplements can increase your energy as these products often contain caffeine. This means that waking up early in the morning will no longer make you feel groggy and prevent you from running. With the right pre-workout supplements, you’ll be energized and ready to run for hours!

Aside from this, pre-workout supplements can also enhance your focus, improve your endurance and, enhance muscle growth. How pre-workout supplements affect your body will surely make it easier for you to perform at your best when running. 

2. Invest In The Right Clothing And Shoes

The comfort you’ll feel as you’re running can influence your interest to continue. Regardless if you’re looking forward to running for a few hours, if your feet are hurting as you’re wearing a pair that causes blisters, you’ll likely choose to rest and stop running.

One tip to follow as part of your preparation for your next running sessions is to invest in the right clothing and shoes. Ideally, you should buy light and breathable clothing, so you can freely move when you run. Moreover, you should also invest in high-quality running shoes to prevent your feet from feeling numb and having blisters.

3. Hydrate Through The Day

Proper hydration is important because it prevents infections, keeps organs functioning properly, and regulates body temperature. But, do you know that the amount of water you drink and when you’ll drink it can also affect your performance when you run?

As part of your preparation for your next running session, drink one glass of water every hour before you’re set to run. If you’re planning to run in the evening, you should start your day by drinking a glass of water, and continue doing so until you start to run. Your last drink should be two hours before your run as drinking too much right before a running session can make you feel uncomfortable and lead to swelling.

Drinking enough water is essential before you run as it can help you stay hydrated and energized, as well as ensure that all of your joints are lubricated. Proper hydration can also lessen your risk of cramps and injuries once you start to run. 

4. Consume Simple Meals

The foods you eat can affect your health. This is just one of the reasons why eating well-balanced meals every single day is important to improve or maintain your health. However, as you’re preparing to run, it’s best if you consume simple meals rather than overindulging. You’ll be exhausting your body when your run, and consuming heavy meals can prevent you from running at your best. 

Eating meals that contain excessive amounts of protein or fat hours before you run can cause tiredness and cramping. This happens because your body will be spending too much energy on digesting your food instead of running. Eating foods that are high in fiber, such as potatoes and wholewheat pasta, can also trigger gastrointestinal distress as these are harder to digest. 

If you want to prepare for your next running sessions, consume simple meals two to three hours before. Consuming light meals, like a peanut butter and jelly sandwich, or a bagel topped with jam or honey, is enough to provide fuel to your body so you can run properly.

Preparation Is Key

Regardless of how healthy and enjoyable running is, you should never abruptly incorporate this activity into your daily routine. Keep in mind that your body needs time to adjust to this activity. If you’re planning to run every single day to improve or maintain your health, follow the tips from this article first. These will ensure that your next (or first) running session will be memorable! 

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3 Hacks for Keeping up with a Tough Training Regimen

The thing about exercise routines is that unless they are tough, they cannot really produce results. This holds true irrespective of whether your goal is to shed fat, gain muscle or do both simultaneously. This is precisely why we see so many people spending years in the gym, without getting the results they wanted to see from those expensive sessions.

What people do is that they get settled into a routine in which they are comfortable enough to continue for months, if not years. That is not how weight loss or muscle gain works unfortunately, as settling into an easy routine defeats the very principle on which exercise regimens are supposed to work.

If your body does not find it difficult to complete the current workout sessions, it will have no reason to grow stronger, fitter and leaner. Therefore, it is essential to keep up with a tough workout regimen, since that is the only possible way to reach your fitness goals. As to how you can maximize your time and efforts in the gym though, we have some tried and tested tips for you to go through next.

1. Spend Less Time in the Gym

Telling someone to spend less time at the gym may seem like something that goes against everything we just discussed, but that’s only because most of us do not know how it works. If your routine is both tough and progressive in design, and you are following it properly, you should not need to spend more than 45 – 75 minutes per workout. This includes rest periods between sets as well, but try to limit each break to no more than 30-60 seconds. When you concentrate entirely on intensifying your workouts and stay away from distractions until you are done, each session allows you to get more out of your time and energy.

2. Sleep Well

It does not matter what your fitness goals are, but if you are not getting at least 7 hours of rejuvenating sleep at night, it would be very difficult, if not impossible, to keep up with a tough exercise routine. If you have back pain and it keeps you up at night sometimes, get a good hybrid mattress with support for the lower back. People have seen overnight changes in their sleep quality by shifting to a balanced, supportive mattress. Other than changing the mattress, you should also try a few common sleeping hacks to see if you cannot improve the quality of your sleep. Try to maintain a regular bedtime and avoid drinking coffee or taking any other form of caffeinated drink or caffeine supplements after lunch.

3. Eat Smart

Eating smart refers to following a few basic rules while creating a meal plan. These rules can be summarized as follows, but you may need the help of a professional dietician to create the necessary dietary plans. These rules include:

  • Getting a decent understanding about the nutritional content of what you usually eat on a daily basis (meat, eggs, milk, bread, etc.)
  • Setting daily nutrient and caloric targets which would meet the needs of the specific day’s workout plan
  • Timing your carb intakes to provide maximum energy during intense workouts
  • Learning to cook some basic dishes out of basic ingredients

The main idea behind it all is to ensure that your body is properly fed and ready to take on the upcoming tough workout session, while avoiding any chances of overeating at the same time.

These hacks will make each of your toughest workout sessions feel more satisfying and less tiring than before, without sacrificing on the essential physical challenge they bring. These will also help you to prevent overstressing, injuries and other setbacks, which in turn will aid in reaching personal fitness goals much faster than usual.

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4 Treadmill Training Tips Every Runner Needs

Running on a treadmill can be much more comfortable for some people than running outside. Not only is running on a treadmill usually softer on your joints, this lessening the pressure on your body, but you are able to keep track of how fast you are running, how long you have run for, as well as the number of calories you have burnt off. This makes it easier for those hoping to lose weight or run for a certain amount of time to achieve their goals. Plus, there’s the benefit of being able to run and exercise inside and away from any harsh weather.

However, much like any other form of exercise, you will need to train properly and regularly if you wish to optimize your running abilities and run for longer. Whether you are a seasoned treadmill runner looking to improve their form and times, or are a complete newbie to the treadmill running scene, here are some great tips to help you improve.

1. Remember to Warm up

Never forget the importance of warming up before you engage in any type of exercise. While it is tempting to jump on a treadmill and start running, you are likely to injure yourself and make your workout much more difficult. Remember that a warm up is there to help prepare your body for the pressure you are about to put on it. A good warm up will raise your heart rate and prepare your muscles by raising their temperature and sending oxygen to them.

The best treadmill warm up is to start with a fast five-minute walk, or a slow, light jog. After a few minutes have passed, you can increase the treadmill’s speed and incline, increasing the pressure on your body.

2. Invest in a Good Quality Treadmill

You will want to ensure that the treadmill you purchase can cater to your needs. There are many treadmills out there; some offer the most basic functions and then others have extras that can help keep you stay on track of your athletic prowess.

With so many treadmills on the market, how can you ensure you are buying the right treadmill for you? Well, you should always check reviews first. There are many guides and resources out there that can offer unbiased and accurate reviews of treadmills so that you can make a more informed decision on which treadmill is best for you. They can also help you decide on a treadmill that is within your decided budget and explain the added features such as inline and calorie counting functions.

Many treadmills will typically have the following functions:

  • Pre-set workouts/interval training
  • Speed display
  • A calorie burn calculator
  • A heart-rate calculator
  • A distance tracker

3. Don’t Neglect the Incline Option

When working out on a treadmill, many people will forget to make use of the incline function. While running on flat ground can be a great workout experience, adding an incline can make your workout much more challenging and help improve your running skills and cardio. Adding an incline can be essential for those wanting to become better runners.

4. Let Go of the Handrail

Just because a treadmill has a handrail, it does not mean you should be holding onto it or using it whenever you are running or walking. The handrail is there to keep you safe while getting on and off the treadmill, and outside of those two functions, should be ignored. Holding onto a handrail can make your posture worse when running, leading to back, shoulder and neck pain.

Learning to use your treadmill to the best of your ability and ensuring that you are making the most out of this piece of equipment can greatly improve your athletic prowess. Next time you head to the treadmill, make sure to keep these tips in mind.

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