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Youri Keulen Clinches First T100 Title After Dominant Performance In Singapore; American Sam Long Goes From Last to Second

By
Team JustRunLah!
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SINGAPORE, 14 APRIL 2024 – A new champion was crowned at the Singapore T100 as Dutch wildcard Youri Keulen claimed his first T100 victory on Sunday (April 14). The exciting race in Marina Bay also saw T100 No. 5 Sam Long charge to second after coming out of the swim last and serving a 30-second penalty, while Belgian Pieter Heemeryck finished third.

The day kicked off with races for amateurs, who tackled the 100km triathlon or one of two duathlon distances. The Standard Duathlon comprised a 5km Run, 32km Bike and another 5km Run, while Long Distance had a 9.5km Run, 64km Bike and 9.5km Run. 

Among the participants was Singapore’s first and only Olympic champion Joseph Schooling, who took part in the Standard Duathlon Team Relay alongside Minister for Health Ong Ye Kung and Member of Parliament Poh Li San. Ms Poh ran both 5km legs, while Mr Ong and Schooling shared the 32km bike course. 

Schooling said: “That was a lot of fun. In swimming, you can’t really see your surroundings, but at least for this one, I could enjoy my atmosphere. There were a lot of challenging parts out there with a lot of fun parts coming down the hills, but overall it’s my first time doing something like this and it exceeded my expectations. Maybe I’ll go for the run next time, we’ll finish out the trio of events over three years. It’s a 5km run so why not, but I would also consider biking again. 

“(These kinds of events are) absolutely important. If you want to build the sporting ecosystem, these are the kinds of events that we need to throw. And I think we’ve been doing a pretty good job. There are always other events out there but for what we have right now, the time frame, (we’re) doing a sublime job. So it encourages the young ones, you see so many kids out here today. That’s the pipeline right? That’s the future of the sport. Not just in triathlon, but everything around you. I love seeing people and families come out.”

Past and present Team Singapore athletes also took part in the triathlon team relay for experienced amateurs with the team of Ritchie Oh, Calvin Sim and Daniel Leow topping the men’s category. In the mixed team relay, Liam Chan, Yeo Boon Kiak and Serena Teoh finished second ahead of Luke Tan, Goh Choon Huat and Jasmine Goh in third. 

Thrilling Pro race saw first-time champion crowned

Later in the afternoon, Keulen gave it everything he had in the Men’s Pro Race, taking the lead early in the bike leg and never looking back. His competitors behind changed positions fairly often, but Keulen kept his composure and sustained his healthy lead throughout the run, even as T100 No. 5 Long was surging up the field in the final stage after exiting the water last.

Keulen, 25, said: “I’m delighted with the win, but I’m exhausted.” Keulen promptly collapsed after crossing the finish line and immediately received medical attention. He is well taken care of and will be back on his feet soon. After finishing fourth in the season opener in Miami last month, the win will be a boost of confidence for Keulen. 

Meanwhile, Long was in high spirits, hyping the crowd up and celebrating as he jumped across the finish line energetically. The American is still seeking a first T100 win after finishing second in the Miami T100. 

He said: “(It was an) excellent race. Believe it or not, I was quite happy with (my swim). I just paced it and focused on keeping my body temperature cool because if you get overheated there, it’s a long day. I’ve always been known for biking strong, but I didn’t really show that so much on the bike. I think my bike was still impressive and strong and I got myself into the race on the bike but it’s the run that I think I really showcased my strength and to be honest, I was just having a super fun day out there and just in my own zone, in my own process, in the flow state. And it just all came together. I tried not to think about what the gap was. On the bike especially you got to see everyone twice per lap, right? So it’s very obvious. It really puts it right in your face how far back you are. But I actually said to myself: ‘Don’t look at how far back they are, just execute your mission and see what happens by the end of the day.’

“I think on the penalty… It’s up to me on how to react to it. And I would say it didn’t break my momentum at all. Well, there were two brief moments of panic. One was finding out I had a penalty. The second was figuring out where to serve the penalty because I wasn’t sure and then the third was actually when the two guys behind me came by when I was in the penalty like ‘Oh no, now I’m back in a race. I’m not even on the podium right now’. But I just used it to compose myself and get the crowd pumped up and carry on with my day.

“And I just want to say thank you so much to the city of Singapore. I’ve received such a warm welcome and it’s been great to visit here and it’s a marvelous, beautiful city. So thank you guys. I’m living my dream. I’ve come way farther than I thought I would come. Well, I thought I would come this far, but it’s happened faster than I thought and to see the love that the crowd gives me just makes my heart warm and just makes me so happy. Of course to achieve an accomplishment like this, just twice in a month. It just makes me very happy and I’m riding the wave and don’t worry, there is a crash at some point. It’s probably coming in like 24 or 36 hours and then I will suffer for a little while.”

Heemeryck, who finished second at the inaugural PTO Asian Open last year, settled for third but is determined to improve on his result next year. 

He said: “Last year I was a little bit better, but maybe it is earlier in the season so I’m not in the shape that I had hoped to be in already. But it’s a long season and I’ve finished two times on the podium here so it’s very good. But second to third, so next time I have to come back for first. 

“It’s much more fun (with more races this season). It will be a very big season, but it’s only the second race. I look forward to the next races, but I hope next year I can be part of the series again so I can race here again. Singapore is something special now after finishing on the podium two times.”

How The Race Unfolded  

In sweltering overcast conditions, last-minute Wildcard Josh Amberger led the first lap of the 2km swim with the likes of Alistair Brownlee and Kyle Smith in close contention. On the second lap, Aaron Royle took to the front and led into T1. Meanwhile, Sam Long – 2nd in the Miami T100 – left the water last with over four minutes to make up and was also given a 30-sec penalty for leaving his swim kit out of the box during transition.

Once on the bike, there was plenty of chopping and changing early on before T100 Wildcard Keulen pushed his way to the front and went on the attack. He soon put a minute into the chasers, which included fellow wildcards Mika Noodt and Kyle Smith as well as Brownlee (fifth in Miami) and Heemeryk.

The other rider attacking the bike with gusto was Sam Long, who began to rip his way through the field – making it into the top 10 with 20km to go.

In pole position, Keulen was holding just over one minute on the chase group and took that onto the 18km run, speeding away to widen his lead. 

Behind, as the chase group entered T2, a late dismount from Brownlee meant the double Olympic champion was handed a 30-second penalty. Serving it after making it to the podium places, the Brit was soon reduced to a walk, then stretched his calf, before succumbing to a DNF.

Off the bike in eighth place with 3min 20sec to leader Keulen, Long was fastest on the run course and made up 90 seconds by 12km to pick off the competition, overtaking Heemeryck to take 2nd place. Serving his penalty at the start of the final lap and dropping to fourth, he stayed calm and was soon back in second. Behind, David McNamee was the other fast mover, making up eight places during the run.

There was no doubt as to who would take the tape, however. In a breakthrough performance, Keulen gave everything he had to secure victory, collapsing over the line to take a US$25,000 (S$34,027) paycheck, score the maximum 35 points and jump to the top of the T100 series standings.

Long’s tenacious and powerful performance saw him take second again and another US$16,000 in the bank and add 28 points to his T100 series tally, putting him just one point behind Keulen.

Heemeryck held strong for third place, US$12,000 and 25 points.

Singapore T100 men’s Pro Race Standings:

  1. Youri Keulen – 3hr 21min 01sec
  2. Sam Long – 3:22:38
  3. Pieter Heemeryck – 3:23:30
  4. David McNamee – 3:26:03
  5. Kyle Smith – 3:26:57

A reminder of how the T100 Triathlon World Tour works 

  • Each contracted athlete must complete a minimum of 5 races plus the Grand Final. Although racing obligations for athletes who’ve qualified and will compete in the Olympics have been reduced.
  • Athletes to score 35 points for first place to 1 pt for 20th place at each race
  • The Grand Final has increased points to up the ante (55 pts down to 4 pts)
  • Each athlete’s best three T100 race scores plus the Grand Final will count towards the the inaugural women’s and men’s T100 World Championship
  • $250,000 USD prize fund at each T100, totalling $2,000,000 across the eight races (1st place – $25,000k; 2nd – $16,000; 3rd – $12,000 at each race)
  • The series winners following the Grand Final will be crowned T100 Triathlon World Champion and collect $210,000 USD from an additional total prize pool of $2,000,000
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Relieve Running Pains: Easy Solutions

By
Team JustRunLah!
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Certainly, it’s normal to feel tightness in your hamstrings, soreness in your quads, or even stiffness in your calves after a challenging run. However, unexpected discomfort like a sore left shoulder or a persistent knot in your lower back can catch you off guard. Fortunately, there are simple adjustments you can make to your posture or gear that can help alleviate these issues. In this guide, we’ll discuss some of the common complaints that runners experience and provide easy solutions to address them.

1) A Knot In Your Neck

Switching to the right gear can often alleviate neck pain. If you’re a woman, an improperly fitting sports bra could be the culprit, especially for those with larger busts. The bouncing motion during running might strain your neck or upper back. Consider trying a bra with encapsulation or compression-style support for better comfort. It’s important to pay attention to how your clothing feels while in motion; what feels good in the dressing room may not be suitable for running.

2) Tight Ribcage

Many of us tend to tense up and slouch due to excessive computer or phone use. However, it’s important to focus on expanding your rib cage.

To achieve this, swing your arms straight back when running instead of across your body. Imagine reaching your hands forward while pushing your elbows backward. This technique relaxes your shoulder blades, keeps your fingertips loose, and improves breathing efficiency.

3) Sore Shoulder

If you’re experiencing soreness on one side, consider your running habits: Are you consistently holding your phone in one hand, like your right hand? Clenching something in your fist, even a small item like a car key, can cause tension to travel up your arm, resulting in shoulder soreness.

The solution is straightforward: Use a sleeve or pack to carry your phone or keys, or switch hands while running.

4) Tight Lower Back

Many individuals tend to arch their lower back while running, particularly when fatigued. Instead of extending their hip joints, runners often extend their lower backs to move their upper legs behind them. This issue typically arises towards the end of a run when fatigue sets in. If you consistently experience tightness in your lower back during long runs, it indicates a breakdown in your proper running posture. In such cases, reducing your mileage or enhancing your strength and mobility is advisable to support your running better.

To relieve the tightness in your lower back while running, prioritize improving hip mobility, ensuring it moves independently from your spine.

5) Aching Knees

Many runners tend to overstride, which often results in sore knees after a run. One aspect of addressing this issue is to concentrate on the earlier mentioned technique of ‘sending arms back rather than across your body.’ This is because when you vigorously swing your arms forward, your legs also swing farther forward. However, by directing your arms to swing more behind you and less in front of you, you not only improve your breathing but also prompt your body to be more efficient. This results in reduced impact on the knee joints, alleviating stress and discomfort.

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Spine Health in Stride: The Intersection of Chiropractic Adjustment and Running

By
Team JustRunLah!
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The health of your spine is a cornerstone of overall well-being, significantly influencing both daily activities and athletic performance. For runners, spine health is not just a matter of avoiding discomfort; it’s essential for maintaining endurance, speed, and efficiency. 

The repetitive impact of running can place considerable stress on the spine and surrounding structures, making spinal health a priority for both novice and experienced runners. 

Proper spinal alignment and function can dramatically enhance athletic performance, while neglect can lead to a range of issues that hamper progress and may cause injury.

Understanding Spine Health and Running

Running is a high-impact activity that, while offering numerous health benefits, also poses unique challenges to the spine. 

Common stressors include the repetitive jarring of the lower back, potential misalignments caused by uneven running surfaces or improper form, and the cumulative strain of long-distance running. 

These factors can lead to a variety of spinal injuries and conditions, such as herniated discs, sciatica, and general lower back pain.

The Importance of Proper Spinal Alignment

Proper spinal alignment is crucial for running efficiency and injury prevention. A well-aligned spine supports optimal posture, which in turn improves breathing, enhances balance, and distributes impact forces more evenly across the body. 

This not only reduces the risk of spine-related injuries but also maximizes the efficiency of each stride, allowing for better performance. 

Understanding and maintaining spinal health can thus significantly contribute to a runner’s ability to train effectively and achieve their running goals without being sidelined by preventable injuries.

The Role of Chiropractic Adjustments in Running

What is Chiropractic Adjustment?

A chiropractic adjustment, also known as spinal manipulation, is a treatment in which trained specialists (chiropractors) use their hands or a small instrument to apply a controlled, sudden force to a spinal joint. 

The objective of this treatment is to improve spinal motion and overall physical function of the body. 

Chiropractic care is rooted in the belief that proper alignment of the body’s musculoskeletal structure, particularly the spine, will enable the body to heal itself without surgery or medication, by facilitating the body’s natural ability to maintain optimal health.

Benefits of Chiropractic Care for Runners

For runners, chiropractic care goes beyond merely alleviating back pain—it encompasses pain relief across the body, improved mobility, and can lead to enhanced performance. 

Regular adjustments can help address the biomechanical demands running places on the body, correct imbalances and misalignments caused by repetitive motion, and mitigate the wear and tear that comes with high-impact exercise. 

This holistic approach to a runner’s health can lead to fewer injuries and can even improve running efficiency through better alignment and joint mobility.

Chiropractic adjustments offer a range of benefits specifically tailored to the needs of runners:

Reduced Risk of Injuries

By maintaining proper spinal alignment, chiropractic care helps ensure that the forces exerted during running are evenly distributed, reducing the strain on any given joint or muscle group. This balanced approach significantly lowers the risk of overuse injuries, which are common among runners.

Quicker Recovery Times

Chiropractic care is known for aiding in quicker recovery by improving blood flow and reducing inflammation in the body. Adjustments can help expedite the healing process for injuries by ensuring the spine and joints are properly aligned and functioning, thereby facilitating a more efficient recovery path.

Improved Posture and Balance

A well-aligned spine is critical for maintaining optimal posture and balance—key components for efficient running. Regular chiropractic care can help runners maintain and improve their posture and balance, leading to more efficient movement patterns and reduced energy expenditure during runs.

While specific statistics or recent studies detailing the effectiveness of chiropractic care for runners are not available here, ample anecdotal evidence and general research on chiropractic care suggest significant benefits for athletes, including runners. 

Studies in broader athletic populations often report enhanced performance, reduced injury rates, and improved recovery times among those who regularly receive chiropractic adjustments, supporting the inclusion of chiropractic care in an athlete’s training regimen.

Incorporating Chiropractic Care into a Runner’s Routine

Integrating chiropractic care into a running routine can optimize performance and reduce the risk of injury, but it requires a strategic approach to ensure the best outcomes.

When to Seek Chiropractic Care

  • Preventative Care: Regular sessions can help maintain spinal alignment, improve mobility, and prevent common running injuries.
  • After Onset of Pain or Injury: Seeking care at the first sign of discomfort can prevent minor issues from becoming major problems.
  • Performance Plateaus: If improvements in times or distances have stagnated, chiropractic adjustments might help overcome these barriers by enhancing biomechanical efficiency.

What to Expect During a Session

An initial chiropractic session typically involves a thorough assessment of your spine, posture, and possibly your running form. 

The chiropractor may use adjustments, manual therapies, and sometimes modalities like ultrasound or electrical stimulation to address any identified issues. 

Advice on exercises, stretching, and running techniques may also be provided to support your running goals.

Finding a Reputable Chiropractor

  • Specialization: Look for chiropractors who specialize in sports medicine or have experience working with runners and other athletes.
  • Certifications: Check for additional qualifications in sports chiropractic or related fields, which indicate a focus on athletic health.
  • Recommendations: Ask for referrals from fellow runners, coaches, or sports medicine professionals.

Final Words

The intersection of chiropractic care and running represents a holistic approach to enhancing performance and preventing injuries. 

Chiropractic care offers a proactive strategy to maintain spinal alignment, improve mobility, and enhance overall running efficiency. 

By addressing the unique stresses running places on the body and providing targeted interventions, chiropractors can play a vital role in helping runners achieve their performance goals while minimizing the risk of injury.

Runners of all levels are encouraged to consider chiropractic care as an integral component of their overall health and training strategy.

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Break Free from Unhealthy Habits!

By
Team JustRunLah!
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While these may seem minor, they can have a significant impact on your health over time. Have you identified any of these harmful habits in your lifestyle?

1) Holding your pee

It’s important to heed nature’s call promptly! Holding in your urine for extended periods can negatively impact your health. Urine acts like a flowing stream, and blocking it can lead to stagnant conditions where bacteria thrive, potentially causing bladder and kidney infections. This risk is higher if you have underlying urological issues or during pregnancy. Studies suggest that prolonged holding can stretch the bladder, known as “infrequent voiders syndrome.” Moreover, not urinating four to seven times a day indicates inadequate fluid intake, possibly leading to dehydration.

2) Biting your nails

Chewing on your nails is a harmful nervous habit. It can lead to nail damage, skin infections like paronychia, and the spread of germs. This can also introduce viruses into your system, causing various infections. Moreover, nail biting can harm your teeth, potentially leading to tooth damage or cracks. Addressing the psychological reasons behind this habit is crucial, as it’s often linked to subconscious actions triggered by anxiety, boredom, or frustration. A study from Canada even suggests that nail biting is common among perfectionists.

3) Staring at a computer all day

The average office worker spends around seven hours a day looking at a computer screen, leading to computer vision syndrome. Prolonged screen time can cause eye strain and potential retinal damage. One helpful tip is to follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This practice reduces eye strain and promotes blinking, which can alleviate dry and irritated eyes. Additionally, minimizing screen exposure, especially from phones and tablets, before bedtime can improve sleep quality. Furthermore, scheduling regular eye tests is crucial for monitoring eye health and detecting early signs of strain or damage, so searching for an eye test near me is highly beneficial.

4) Skipping brushing or flossing

It’s common to feel exhausted and skip brushing or flossing before bed, but this habit can have more serious consequences than you might realize. Regularly skipping dental care increases the risk of dental decay, which can lead to major infections, malnutrition, and even cardiovascular disease, particularly in older adults. To maintain good oral health, it’s essential to brush your teeth twice daily, floss once a day, and visit your dentist regularly. Consider using an electric toothbrush for a more thorough clean and to reach areas that regular brushes may miss, preventing cavities and gum infections that can result in early tooth loss.

5) Sitting for too long

Prolonged sitting, coupled with excessive screen time, can have detrimental effects on our health. This sedentary behavior is linked to various health risks such as weight gain, diabetes, and high blood pressure. However, incorporating regular walking breaks throughout the day can help mitigate these risks, prevent arthritis, and maintain healthy blood pressure levels. It’s crucial to maintain good posture while sitting to avoid neck and backaches. Ensure you sit upright with your back against the chair, knees at 90-degree angles, and feet flat on the floor to reduce tension on your back muscles.

6) Carrying a heavy bag on one shoulder

Carrying a large handbag may make us feel prepared, but unless it’s a backpack, it could be harming our health. The weight of a heavy bag on one side can disrupt the alignment of the neck, leading to pressure on the nerves that supply sensation to the arms. This can result in numbness, tingling, and pain in the shoulders and arms. It’s recommended that your bag should not exceed ten percent of your body weight to avoid these negative effects. Additionally, constantly carrying your bag on the same side can exacerbate these issues, so try to switch sides regularly. Avoid using your phone while carrying the bag, as it can further disrupt your alignment. Men should also be cautious about carrying wallets in their back pockets, as it can lead to back problems.

7) Wearing the wrong shoes

Wearing high heels can be tough on your feet, and the effects can extend throughout your body. Dr. South-Paul notes that footwear plays a significant role in foot, knee, hip, and back health, and high heels can lead to issues like bunions, tight Achilles tendons, and related problems. However, it’s not just stilettos causing trouble – shoes without proper support, like flip-flops, can also cause damage. Research from Auburn University highlights that flip-flops alter your walking pattern, potentially causing issues from your feet to your hips and lower back. For long-term comfort, ensure your feet and ankles have adequate support, especially during workouts. Dr. South-Paul advises replacing running shoes after about 480km to maintain proper support and prevent foot soreness and stress fractures.

8) Not applying sunscreen everywhere

We all know the importance of sunscreen to shield ourselves from the sun’s harmful rays. However, it’s easy to rush through applying it, leaving certain areas vulnerable. The most critical spots to cover are the face, trunk, hands (including between the fingers), and feet (including the spaces between toes and nail beds). The Cleveland Clinic warns that ears are also prone to skin cancer, so don’t forget to protect them with sunscreen. Often overlooked areas include the scalp (even with hair), eyelids, lips, neck, and armpits. Remember to reapply sunscreen regularly, especially when enjoying outdoor activities.

9) Experiencing irregular sleeping patterns

Achieving consistent and quality sleep is essential for our overall well-being, yet many struggle with habits that disrupt their sleep patterns. These include irregular bedtimes, watching TV late into the night, relying on alcohol or caffeine to unwind or stay alert, and engaging in intense exercise close to bedtime. These behaviors can significantly impact sleep quality. Additionally, repeatedly hitting the snooze button can lead to fragmented sleep and sleep inertia, leaving you groggy and less rested during the day.

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Nanyang Technology University Takes the Crown at Children’s Wishing Well Inter-School Aquathlon Championship 2024

By
Team JustRunLah!
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Triathlon Singapore and TriFactor Asia joined hands to orchestrate a thrilling spectacle of athleticism and community at the Children’s Wishing Well Inter-School Aquathlon Championship 2024, hosted at Sentosa. This morning, the picturesque setting witnessed the spirited participation of students from 28 schools, both local and international, across five categories across ages 7 to 25 years old.

The event showcased the resilience, determination, and talent of youth athletes, with Nanyang Technological University emerging victorious in the overall team categories, both male and female.

U17 Male category

In a nail-biting sprint finish, Mr. Tey Yi Jun of Nanyang Technological University clinched the male title, demonstrating his prowess in an intense head-to-head battle against Lim Cheng Yu from Sports School. Notably, Mr. Tey Yi Jun completed the race in an impressive time of 16 minutes and 31 seconds.

Male Overall Champion Mr Tey Ji Jun finishing ahead of Mr Lim Cheng Yu

Reflecting on his victory, Mr. Tey Yi Jun shared, “This race provided an excellent platform to fine-tune my skills for major competitions. Through rigorous training and supplementing with innovative techniques like intermittent hypoxic training and accelerated cold-water immersion recovery by Level Up Labs, I was able to push my limits and emerge victorious.”

In the female category, Ms. Lim Wan Ting from Singapore Sports School clinched the championship title, leaving competitors Tiffany Leng and Hazel Sophie Williams trailing behind. Ms. Lim Wan Ting completed the race in an impressive time of 19 minutes and 6 seconds.

The overall inter-varsity championship glory was claimed by Nanyang Technological University.

Overall Inter-varsity Champion from Nanyang Technology University

Commenting on the significance of such events, Triathlon Singapore Board Member Mr. Ben Khoo remarked, “The Children’s Wishing Well Inter-School Aquathlon Championship 2024 serves as a good platform for the youth development of the sport of triathlon. Triathlon Singapore looks forward to hosting more events to provide the Singapore community with more entry ways into multisport activities.  “

Founder of TriFactor, Mr. Elvin Ting, expressed his delight in organizing such events, stating, “Events like these epitomize TriFactor’s mission of building communities and providing platforms for athletes to engage in multi-sport endeavours. It’s been a privilege to collaborate with schools and facilitate events that empower young athletes to discover their potential. We look forward to more such enriching experiences in the future.”

The Children’s Wishing Well Inter-School Aquathlon Championship 2024 stands as a testament to the unwavering commitment of Triathlon Singapore and TriFactor Asia to nurture and inspire the next generation of sporting talent.

Participants and Organisers of the CWW Inter-School Aquathlon 2024
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Elevating Performance with Proper Spine Health for Endurance Athletes

By
Team JustRunLah!
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The term endurance in endurance sports in itself suggests pushing yourself beyond your limits. It also means being in top-notch physical health as every mile run, biked, or swim takes dedication, sheer willpower, and relentless effort. 

Spine health is a critical factor in performance because it is the cornerstone of a person’s physical prowess. This guide looks into how spine health affects the performance of endurance athletes with a focus on scoliosis and can be an excellent read if you are in endurance sports and are showing signs of spine issues. 

Spine Health and Endurance Sports

Most people in endurance sports see their legs, arms, muscles, and lungs as playing the most part in enhancing endurance, and so pay much of their attention to these areas. 

What most people fail to factor in is the role played by the spine in all this. It is the unsung hero in endurance sports as it is the pillar that holds everything else together. It absorbs all the impact produced in sporting activities, helps maintain posture, and transmits power, all while helping the body maintain a neutral position.

Scoliosis and Spine Health

As a sports person hearing about scoliosis for the first time, you could be wondering what is the main cause of scoliosis or even what it is. The answer to what causes scoliosis is not definitive, as it results from several factors, including genetics. It is a condition that affects the spine, causing it to curve sideways and affecting its function in some way, especially for people who participate in some types of sports.

However, it doesn’t necessarily prevent an individual from participating in endurance sports. Some forms of endurance sports, such as swimming, have been seen to be beneficial for people with scoliosis. 

But doctors recommend avoiding some sports that could put a person at an increased risk of injuries, such as football, basketball, gymnastics, weightlifting, and volleyball. If you are struggling with scoliosis and are engaged in contact sports, proper management and adaptation can help elevate your performance. 

Critical strategies for scoliosis management include seeking professional guidance from a qualified healthcare professional, particularly one specializing in sports medicine, who can guide you on what you can and cannot do based on your condition. You should also consider incorporating core strengthening, flexibility, and posture exercises, which play a critical role in endurance sports. 

Lastly, learn to listen to your body. While endurance is all about pushing yourself beyond your limits, it is advisable not to push through back pain if you have an underlying issue, as that could exacerbate the problem. Taking breaks to recuperate is advisable, but if the pain is persistent and debilitating, consult a physician.

Beyond Scoliosis

Taking care of spine health is not limited to people with scoliosis. It’s a critical part of every person engaged in any kind of sport. So whether you have scoliosis or not, there are some critical strategies you may need to incorporate into your daily routine for optimal spine health.

Warm Up and Cool Down

Warm-up and cool-down exercises are critical not only to your muscles but also to the spine. Warm-up exercises help increase blood flow to all areas of the body, including the spine, readying it for intense activity and reducing the risk of injury. Also, it is important to note that the spine is surrounded by muscles, which will benefit from a warm-up before exercising. Cool-downs, on the other hand, help reduce muscle tension after intense exercise, enhance tissue healing, and eliminate waste, all of which are critical for your muscles, including the muscles around your spine. 

Use the Right Equipment and Attire

The equipment you use in your training plays a critical role in spine health. So, go for equipment that fits your needs in terms of height, body weight, and spinal needs.

Things as simple as getting the perfect shoe size and type can make a huge difference. If you are exercising in a public gym, choose one that focuses on health and has trained assistants to ensure you exercise safely to avoid injuries. 

Spine issues should not hinder success in sports, and Usain Bolt is a good example. Unknown to many, Bolt struggled with scoliosis, but it did not stop him from being the fastest printer in the world.

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10 Instant Mood Boosters You Need Right Now

By
Team JustRunLah!
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1) Write a list

In everyday life, finding a positive or calm mood often stems from small gestures we make for ourselves or those around us. So, let’s find that glimmer in our everyday lives.List making can take various forms, serving as a therapeutic tool to organize thoughts and tasks. Whether it’s a to-do list, a compilation of people to reconnect with, or even an imaginative “desert island” list, the act of listing has proven beneficial. Professional poet Thomas Fucaloro has adopted this practice for the past six years, finding that it helps untangle his thoughts. “Making lists helps get my wires uncrossed,” Fucaloro explains. “I think in fragments, and creating lists helps piece those fragments together, calming me down in the process. It definitely improves my mood and facilitates my artistic process.”

2) Do an act of kindness

An act of kindness can serve as a mood booster by triggering the release of feel-good hormones like dopamine and oxytocin in the brain. When we engage in acts of kindness, whether it’s helping someone in need, offering a compliment, or simply being there for someone, we experience a sense of fulfillment and connection with others. This sense of connection boosts our mood and overall well-being, making us feel happier and more positive. Additionally, knowing that we’ve made a positive impact on someone else’s life can give us a sense of purpose and satisfaction, further enhancing our mood. Ultimately, acts of kindness not only benefit others but also contribute to our own happiness and emotional resilience.

3) Create a playlist that empowers you

Engaging in an activity like creating an empowering playlist can boost your mood by providing a sense of control and agency over your emotions. As you curate songs that resonate with you and uplift your spirits, you may experience feelings of motivation, inspiration, and positivity. Additionally, listening to music has been shown to stimulate the release of neurotransmitters like dopamine and serotonin in the brain, which are associated with pleasure and happiness. This can lead to an immediate mood lift and a sense of well-being. Moreover, music has the power to evoke memories and emotions, so listening to your favorite empowering songs can transport you to a positive state of mind and help you cope with stress or challenges more effectively. Overall, creating an empowering playlist can serve as a powerful tool for boosting your mood and enhancing your overall mental health.

4) Take a photo

Taking a photo can become a mood booster for several reasons. Firstly, it allows you to capture and preserve moments of joy, beauty, and gratitude, which can evoke positive emotions when you look back on them. Secondly, photography encourages mindfulness and present-moment awareness as you focus on framing the shot and noticing details in your surroundings. This mindfulness can help alleviate stress and anxiety by redirecting your attention away from negative thoughts. Additionally, photography provides a creative outlet for self-expression, allowing you to explore your interests, experiment with composition and lighting, and convey your unique perspective.

Engaging in a creative activity like photography can promote a sense of accomplishment and fulfillment, leading to an uplifted mood. Finally, sharing your photos with others through social media or personal albums can facilitate connection and social interaction, as well as garnering positive feedback and validation from friends and family. Overall, taking a photo can serve as a simple yet effective way to boost your mood and enhance your overall well-being.

5) Step Outside

Stepping outside can be a mood booster for several reasons. Firstly, exposure to natural light, fresh air, and green spaces has been shown to increase the production of serotonin in the brain, which is known as the “feel-good” hormone. This can lead to an immediate uplift in mood and a sense of well-being. Additionally, being outdoors provides opportunities for physical activity, whether it’s a brisk walk, a jog, or simply stretching and moving your body. Exercise releases endorphins, which are natural mood lifters, and can help reduce feelings of stress and anxiety. Moreover, stepping outside allows you to break away from the monotony of indoor environments and experience a change of scenery, which can stimulate your senses and improve your mood.

Being in nature also promotes mindfulness and relaxation, as you immerse yourself in the sights, sounds, and textures of the natural world. Finally, spending time outdoors often involves social interaction, whether it’s chatting with neighbors, walking with a friend, or simply observing people going about their day. Social connections have been linked to improved mood and emotional well-being. Overall, stepping outside offers a variety of physical, psychological, and social benefits that can boost your mood and enhance your overall quality of life.

6) Take a coffee break

Taking a coffee break can be a mood booster for several reasons. Firstly, the caffeine in coffee can stimulate the release of neurotransmitters like dopamine and norepinephrine, which are associated with feelings of alertness, pleasure, and motivation. This can lead to an immediate uplift in mood and energy levels, helping you feel more focused and productive. Additionally, the act of taking a break itself can provide a much-needed pause from work or daily stressors, allowing you to relax and recharge both mentally and physically.

Stepping away from your desk or routine for a few minutes can help reduce feelings of overwhelm or burnout and provide a sense of relief and rejuvenation. Moreover, enjoying a cup of coffee can be a sensory experience, as you savor the aroma, taste, and warmth of the beverage. This sensory pleasure can contribute to feelings of comfort and satisfaction, enhancing your overall mood. Finally, coffee breaks often involve social interaction, whether it’s chatting with colleagues in the break room or meeting a friend at a cafe. Social connections have been shown to have a positive impact on mood and well-being, providing a sense of support and camaraderie. Overall, taking a coffee break offers a combination of physiological, psychological, and social benefits that can help boost your mood and improve your overall outlook.

7) Let it go

Letting go can serve as a significant mood booster by freeing us from the weight of negative emotions and allowing space for positivity to emerge. Releasing resentment, worry, or anger can immediately alleviate stress and create a sense of lightness and relief. Moreover, letting go fosters mindfulness and acceptance of the present moment, promoting inner calm and contentment. By relinquishing the need to control outcomes and holding onto grudges, we open ourselves up to greater peace and resilience. Additionally, letting go can improve relationships by fostering empathy and understanding, leading to greater harmony and satisfaction in our interactions with others. Overall, the act of letting go offers profound benefits for our emotional well-being, contributing to a more positive and uplifted mood.

8) Switch off your phone

Switching off your phone can boost your mood by reducing stress from constant notifications and social media, allowing for relaxation and mindfulness. It promotes better sleep, encourages real-life social interactions, and fosters deeper connections, ultimately leading to a more positive mood overall.

9) Go for a quick run

Going for a quick run can be a powerful mood booster for several reasons. Firstly, exercise triggers the release of endorphins, neurotransmitters in the brain known as “feel-good” hormones. These endorphins can induce feelings of happiness and euphoria, leading to an immediate uplift in mood. Additionally, running provides a distraction from negative thoughts and stressors, allowing you to focus on the physical activity and the rhythm of your breath. This can help clear your mind, reduce feelings of anxiety, and promote a sense of mental clarity and well-being. Moreover, running outdoors exposes you to natural light and fresh air, which have been shown to enhance mood and reduce symptoms of depression. The combination of physical exertion, mental focus, and exposure to nature makes going for a quick run an effective and accessible way to boost your mood and improve your overall well-being.

10) Donate to a good cause

Donating for a good cause boosts mood by evoking feelings of joy and fulfillment, fostering a sense of purpose and connection, and providing emotional rewards through witnessing the positive impact of your contribution.

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Nutrition Matters: Crafting Balanced Diets For Aging Loved Ones

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Team JustRunLah!
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Good nutrition is fundamental to health at every stage of life, but it becomes even more crucial as we age. For older adults, a well-balanced diet can be the cornerstone of vitality, supporting physical health, mental acuity, and overall quality of life. However, maintaining a nutritious diet isn’t always straightforward for seniors. Various factors, from changes in taste and appetite to difficulties in meal preparation, can make it challenging for aging individuals to get the nutrients they need.

This article will explore practical strategies to ensure that our aging loved ones receive the balanced diets they deserve, enhancing their well-being and enabling them to lead fulfilling lives.

Building a Balanced Plate for Seniors

Creating a nutritious meal plan for older adults involves a careful balance of macronutrients and micronutrients to meet their unique health needs. 

A. Macronutrients

  1. Protein: Essential for maintaining muscle mass and promoting repair, protein is a critical part of a senior’s diet. Aging adults should include high-quality protein sources like lean meats, fish, eggs, and legumes in their meals to support muscle health and functionality. 
  2. Carbohydrates: Carbs act as the primary energy source for the body. Whole grains, fruits, and vegetables provide not only energy but also fiber, which is important for digestive health. Seniors should focus on complex carbohydrates over simple sugars for sustained energy and overall health benefits. 
  3. Healthy Fats: Healthy fats play a vital role in maintaining brain health and contributing to a sense of fullness post-meal for older adults. Avocados, nuts, seeds, and olive oil are excellent sources of these beneficial fats. Incorporating these into the diet supports cognitive function and overall well-being. 

B. Micronutrients

Vitamins and minerals play key roles in maintaining the body’s functions, from bone health to immune response.

  1. Calcium and Vitamin D: These are vital for bone health, reducing the risk of osteoporosis. Dairy products, leafy greens, and fortified foods are good sources of calcium, while vitamin D can be obtained from the sun, supplements, and certain foods like fatty fish and eggs. 
  2. B Vitamins: Particularly important for energy metabolism and brain function, B vitamins can be found in whole grains, meats, eggs, and leafy greens. They help maintain optimal physiological functions in seniors. 

Including a variety of foods in the diet ensures that seniors get the wide range of nutrients they need. For those who find it challenging to meet their nutritional needs through food alone, seeking advice from an aged care services guide can provide tailored guidance and support.

Making Mealtimes Easier and More Enjoyable for Seniors

Navigating the various challenges seniors face during mealtimes is crucial for ensuring they maintain a balanced and enjoyable diet. Addressing these hurdles with practical solutions can significantly enhance their dining experience. 

A. Addressing Common Challenges

  • Difficulty Chewing or Swallowing: This common issue can make eating not only challenging but also less appealing. Opting for softer food options or pureeing meals can make a significant difference. Foods like mashed potatoes, steamed vegetables, and smoothies can provide the necessary nutrients without the difficulty of chewing. 
  • Loss of Appetite or Taste: Age-related changes can diminish the sense of taste, leading to decreased appetite. Incorporating a variety of herbs and spices can revive the flavor of meals, making them more enticing. Experimenting with different seasonings like basil, mint, or cinnamon can add a new dimension to dishes and stimulate appetite. 
  • Lack of Motivation or Energy to Cook: For many seniors, the physical or mental effort required to prepare meals can be a substantial barrier. Simplifying cooking tasks or opting for meal delivery services can alleviate this burden. Preparing large batches of meals that can be easily reheated can also reduce the daily energy expenditure on cooking.

B. Tips for Overcoming Challenges

  • Flavor Enhancers: Enhancing the taste of food can make a big difference. Natural flavor enhancers like lemon juice, vinegar, or infused oils can add a burst of flavor without the need for excessive salt or sugar, making meals more appealing to seniors with diminished taste sensitivity. 
  • Social Dining: Eating alone can be disheartening for anyone, especially seniors. Encouraging family meals or joining community dining groups can make eating a more social and enjoyable experience. For those who find it difficult to leave their homes, arranging for friends or family to join them for meals or utilizing social meal delivery services can provide both nutritional and emotional support.

By addressing the physical challenges and making mealtime a more social and flavorful experience, we can significantly improve the dietary habits and overall well-being of our aging loved ones. 

Hydration: An Essential Part of Senior Nutrition

Just as water is crucial for a person running to maintain endurance and health, hydration is equally vital for seniors. However, the natural decrease in thirst that comes with age makes it especially important to encourage and monitor hydration in older adults.

  • Offering Water in Appealing Ways: To enhance the appeal of staying hydrated, try offering water that is flavored or infused with fruits such as lemon, cucumber, or berries. This approach can make the act of drinking water more enjoyable, much like a refreshing drink might be to someone running in the heat. 
  • Including Hydrating Foods: Adding fruits and vegetables with a high water content to meals is another way to support hydration. Choices like watermelon, cucumbers, oranges, and strawberries contribute to meeting fluid intake requirements while also supplying vital nutrients.

Integrating hydration strategies into the daily routines of our aging loved ones helps ensure they maintain adequate fluid intake. This is crucial for their overall health and plays a significant role in enhancing their quality of life.

Final Words

The right nutrition is a cornerstone of healthy aging, playing an essential role in the physical and mental well-being of older adults. A balanced diet, rich in vital nutrients, coupled with proper hydration, can significantly improve the quality of life for seniors, enabling them to enjoy their later years with vitality and joy.

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TriFactor Philippines Triathlon 2024 Sets New Heights in Subic Bay, Philippines – February 25 2024

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Team JustRunLah!
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TriFactor, a brand synonymous with exceptional triathlon experiences, launching it’s 2024 Asia championship in Philippines Subic Bay that saw more than 87% returning athletes. This event marked the launch of the TriFactor Destination Triathlon Series, and it exceeded all expectations.

TriFactor Philippines showcased unity, community, and sportsmanship against the stunning Subic Bay backdrop. The Event is co-organised by Subic Bay Metropolitan Authority and GoClark Event together with it’s supporting sponsors.

Witnessed by Ms Jem Camba from Subic Bay Metropolitan Authority, this event’s unique significance in promoting tourism and sportsmanship couldn’t be clearer. TriFactor roared back with energy, promising more in the future.

Championing Athletic Excellence: Notable among the triumphs of the TriFactor Phillippines Triathlon 2024 is the triumph of Norte, Stawicki and Santiago Bag Age Group.

Banjo Norte was the first overall men’s finisher and took top honors at the age group all-stars men’s open category, finishing in 2:15:13 on the strength of his race-best 1:04:49 bike split.

Rhia Stawicki was the first overall women’s finisher and dominated the age group all-stars women’s open category. Stawicki finished in 2:27:55 in a wire-to-wire victory, producing the women’s best splits of the day in all triathlon legs.

In the men’s age group masters category, Elmer Santiago capitalized on his category-best run split of 48:38 to come from behind and win in 2:29:08.

Juan Miguel Tayag won the junior elite division in the sprint distance category with a time of 1:06:38.

Stawicki commented, “The competition was tough, and every athlete brought their best to the course. It’s an honor to win in TriFactor Triathlon Philippines. A big thank you to the organizers and sponsors for putting together such a fantastic event.”

More than 800 participants converged at Subic Bay this weekend for the Pho3nix Kids Philippines and TriFactor Philippines events. It reaffirmed Subic Bay’s status as the Triathlon Capital of the Philippines.

“This is an amazing start to our 2024 TriFactor Asian championship race in Subic where we welcome participants from 17 countries to race across 3 race formats. A very special thanks to Subic Bay Metropolitan Authority for the unwavering trust and support to host our TriFactor championship event and to our partner GoClark Events and all sponsors that make this event into an iconic TriFactor triathlon event within the Republic of Philippines,” added Elvin Ting, TriFactor Asia CEO.

The event featured a 1.5 km swim in Subic Bay’s harbor, a 40 km bike ride through the coastal freeport, and a hot 10 km multi-run along the waterfront road, which tested the endurance and skill of every participant. It also catered a sprint category for beginners and intermediate athletes.

Scott Frankland, an athlete representing United Kingdom commented via Facebook, “”My first ever triathlon today… I have no comparison with others but this was amazing! I loved it! Great service and organisation! You should be very proud of this event! I will return!!!”

Race Director and organizer Jumbo Tayag reflected on the event’s success, stating, “We are thrilled with the turnout and the level of competition at this year’s TriFactor Triathlon.

Other category Winners are: Isaiah Del Rosario (Male 18-24), Jigo Libiran (Male 25-29), Lennart, Reiners (Male 30-34), Raymund Velasco (Male 35-39), Edgar Puruganan (Male 40-44), Edward Agdamag (Male, 45-49), Levy Ang (Male 50-54), Noel Mondero (Male 55-59), Angelito Bolina (Male 60+) Faith Garcia (Female 30-39), Kriska Sto. Domingo (Female 35-39), Patricia Anne Castillo (Female 40-44), Rena Marte (Female 45-49), Celma Hitalia (Female 50+).

TriFactor’s Commitment: CEO of TriFactor, Elvin Ting, expressed his elation, “The success of the TriFactor Phillippines 2024 is a testament to the indomitable spirit of the triathlon community and the breathtaking beauty of Subic Bay. We anticipate the arrival of many more such spectacular events in the Destination Triathlon Series, scheduled to grace scenic locations across the region.” This event was not just a celebration of athleticism but also a reflection of the power of community and giving back. It has set the bar high for the forthcoming races in the TriFactor Destination Triathlon Series.

TriFactor remains steadfast in its mission to empower athletes, nurture community, and create extraordinary experiences in breathtaking destinations. This resounding success paves the path for many more memorable events in the years ahead. We would like to extend our heartfelt gratitude to our co-organizers, supporters, sponsors, participants, and our esteemed ambassadors for their role in making this event a resounding success.

For additional information about TriFactor and upcoming events, please visit www.TriFactor.Asia.

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Unveiling 6 Surprising Energy Drains: Reclaim Your Vitality Now!

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Team JustRunLah!
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Unravel the mystery behind your unexplained fatigue with these surprising energy drains, along with simple adjustments to revitalize your vitality.

  1. Too Much caffeine – Excessive caffeine consumption can disrupt your sleep cycle, impacting both the duration and quality of your rest. Limit your intake to mornings and avoid caffeine after 2 pm to safeguard your sleep.
  2. Multitasking – Multitasking may seem efficient, but it taxes your brain by constantly switching between tasks, depleting energy reserves. Opt for a more focused approach, tackling tasks one at a time, and schedule regular breaks for mental rejuvenation.
  3. Dehydration – Even mild dehydration can zap your energy levels, particularly in women. Stay hydrated throughout the day to ward off fatigue and maintain optimal performance.
  4. Iron deficiency – Iron deficiency impedes the production of haemoglobin, reducing oxygen transport to muscles and sapping energy. Ensure your diet includes sources of iron such as lean beef, nuts, beans, and leafy greens, and enhance absorption by pairing plant-based iron with vitamin C-rich foods.
  5. Lack of exercise – Skipping exercise may exacerbate fatigue as inactive muscles produce less energy. Incorporate regular, low-intensity exercise into your routine to boost energy levels and combat fatigue.
  6. Poor posture – Poor posture not only affects physical health but also drains energy by placing undue strain on muscles and joints. Maintain proper posture to reduce energy expenditure and prevent fatigue-related discomfort.

By addressing these energy drains and implementing simple lifestyle changes, you can reclaim your vitality and enhance your overall well-being.

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Love Healthy and Fitness? Here Are 5 Fantastic Career Options to Consider

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Team JustRunLah!
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Are you passionate about living a healthy lifestyle and eager to spread the wellness bug? Imagine transforming that zest for fitness and clean eating into your day job! Now, let’s plunge into five marvelous career paths that merge your enthusiasm for health with a fulfilling profession.

Jumping from a hobby to a career can be like swapping out sneakers for running spikes – it’s all about getting that extra edge. Stick around as we explore these enticing options that’ll have you sprinting towards your professional dreams with unbridled energy!

1. Dietitian or Nutritionist

This is a career as satisfying as a perfectly balanced meal. As a dietitian/nutritionist, you’d be the go-to expert for crafting nourishing diets tailored to individual needs. Whether it’s creating meal plans for athletes, advising on weight management, or offering lessons on the power of food in managing health conditions, one thing is for sure. You get to savor the joy of making positive changes in people’s lives.

It’s like being a culinary architect, designing blueprints for healthier lifestyles rather than buildings. This path is ideal for those who crave impacting personal wellness through dietary wisdom.

2. Physical Therapist

On what’s nothing short of a fulfilling journey, you become the force behind someone’s recovery and enhanced quality of life as a physical therapist. Blending knowledge of anatomy with compassionate care, you get to guide patients through rehabilitation after injuries or surgeries, helping them regain mobility and reduce pain.

Key Contributions Include:

  • Developing customized rehab programs
  • Facilitating improvement in movement and function
  • Educating patients on preventing future injuries
  • Providing emotional support during recovery

Your career will be akin to being a lighthouse – guiding individuals back to their full potential amidst the foggy waters of injury.

3. Personal Trainer

Ready to pump up the motivation? Dive into a career as a personal trainer, where every day you’re sculpting healthier and stronger individuals—literally. You’ll develop personalized exercise programs, steer clients toward their fitness goals, and be there to cheer them across every finish line.

Amidst your toolkit of dumbbells and resistance bands, don’t forget to leverage technology with personal training software built for personal trainers specifically. These tools are designed to streamline your workflow and enhance client engagement.

Think of this role as being a fitness maestro, where you’re orchestrating movements and harmonizing routines to create the symphony that is optimal health. If you’ve got an infectious energy for physical activity, this path is your chance to flex it!

4. Health Coach

Transitioning individuals towards healthier habits, health coaches stand as pivotal figures in the wellness industry. They employ a holistic approach to help clients set achievable goals, whether it’s improving nutrition, fitness, or overall well-being through:

  • Educating clients on nutritious food selections
  • Designing lifestyle modification plans
  • Offering support for sustainable habit changes
  • Creating a supportive environment for client growth

In this role, you’re less like a traditional educator and more akin to a compass for those navigating the complex journey of lifestyle transformation.

5. Gym Instructor

conductor of a fitness orchestra, a gym instructor sets the tempo for dynamic group workouts. You’ll harness your energy to lead classes, from high-intensity interval training to serene yoga sessions, fostering community and individual progress.

Your role also involves educating on proper exercise techniques and safety to ensure everyone’s experience is both effective and enjoyable. If creating an electrifying atmosphere that pulses with collective effort sounds exhilarating, then guiding others as a gym instructor could be your calling.

So, there you have it – a snapshot of five vibrant careers for fitness aficionados. Each offers its own unique blend of challenge, personal interaction, and the deep satisfaction that comes from improving lives. Ready to lace up your career sneakers? The path to turning your health passion into a profession is just waiting for you to take that first step!

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New 18KM Eastern Corridor Completed: Singapore’s Newest Green Pathway for Community Recreation

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Team JustRunLah!
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The Eastern Corridor, an 18 km route of park connectors initially announced in 2021, has been gradually unveiled to the public. Half of this extensive path winds alongside picturesque waterways, enriched through PUB’s Active, Beautiful, Clean Waters (ABC Waters) Programme, providing an idyllic cycling journey amid the eastern waterscapes. This development fosters greater community engagement with Singapore’s parks and natural surroundings. Through meticulous landscaping, the Eastern Corridor not only amplifies greenery but also beckons diverse wildlife, nurturing a closer relationship between the community and nature, thereby promoting health and well-being. Moreover, this initiative fosters interconnectivity among communities, expanding beyond the confines of Singapore’s compact urban landscape and contributing to its evolution into a City in Nature.

Recent developments include the inauguration of the 600m Bedok Park Connector (Eastern Bank) along the Sungei Bedok waterway, marking the completion of the Eastern Corridor. Additionally, newly constructed park connectors along Tampines Avenue 9 and 10, coupled with the Bedok connector, extend over 3.2 km, providing residents and visitors with alternative routes for recreational activities between Pasir Ris Park and East Coast Park via Bedok Reservoir Park.

The National Parks Board (NParks) also unveiled plans for three cycling bridges across Changi Beach Park and East Coast Park, aiming to enhance connectivity and accessibility to natural areas. These endeavors align with NParks’ broader mission to expand connectivity across Singapore, ultimately ensuring that every household can access a park within a 10-minute walk by 2030. There are plans for the three bridges to be built across Changi Creek, connecting Changi Point to Changi Beach Park, as well as the eastern end of East Coast Park, and to replace the existing bridge across Fort Road at the western end of East Coast Park.

The Eastern Corridor, initially announced in 2021, has gradually unfolded to the public. Now completed, it connects various parks, including Tampines Eco Green for birdwatching, Sun Plaza Park with its therapeutic garden, and East Coast Park for sports activities.

Photo Credit: NParks


Spanning alongside waterways such as Sungei Tampines, half of the Eastern Corridor offers serene views. Recently completed park connectors along Tampines now seamlessly link Tampines Eco Green and Bedok Reservoir Park.

In January 2022, enhancements were made to the eastern half of the Round Island Route, the island’s longest recreational connection at 75km. These upgrades include the addition of mapboards, directional signage, and landscaping for shade and greenery. NParks plans to introduce marine habitats along the route by installing tiles to support marine life, promoting biodiversity.

The Round Island Route, stretching from Rower’s Bay Park in the northeast to Berlayer Creek near Labrador Nature Reserve in the south, encompasses iconic spots like Changi Beach Park and East Coast Park. Currently, at 75km, it will reach a total length of 150km by 2035 as the remainder is progressively completed.

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Two-Time Olympic Champion Alistar Brownlee Could Make Singapore Debut At PTO Asian Open; PTO Tour Relaunches As T100 Triathlon World Tour

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Team JustRunLah!
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SINGAPORE, 31 JANUARY 2024 – Two-time triathlon Olympic champion Alistair Brownlee could make his Singapore debut at the April 12-14 PTO Asian Open alongside Tokyo Olympics women’s triathlon gold medallist Flora Duffy after the Professional Triathletes Organisation (PTO) unveiled their stellar athlete line-up and full calendar for the season in London on Tuesday (Jan 30).

At the launch at London’s City Hall, the PTO also announced a significant relaunch of its PTO Tour, now known as the T100 Triathlon World Tour, and 40 of the world’s best triathletes will be part of an expanded 2024 calendar that will feature eight races. The rebranded series will visit three continents, starting in Miami on March 9 before finishing with a Grand Final at a soon-to-be announced location at the end of November, where the women’s and men’s World Champion will be crowned. The full T100 Triathlon World Tour calendar for 2024 is as follows:

  1. March 9 – Miami T100
  2. April 12-14 – Singapore T100  
  3. June – California T100 (date to be confirmed)
  4. July 27-28 – London T100
  5. Sept 28-29 – Ibiza T100
  6. Oct 19-20 – Lake Las Vegas T100
  7. Nov 16-17 – Dubai T100
  8. Nov 29-30 – Grand Final (location to be confirmed)

The evolution of the PTO Tour to the T100 Triathlon World Tour follows the PTO’s partnership agreement with World Triathlon in August 2023, which designated it the official World Championship tour of long distance triathlon. 

The contracted athletes are required to compete in a minimum of five races as well as the Grand Final. 32 athletes qualified as a result of their PTO World Ranking at two points during 2023, with eight additional spots granted to women and men whose past results and future potential will bring excitement to the series. 

The women’s line-up includes all the top PTO World Ranked athletes: current #1 Anne Haug (GER),  #2 Ashleigh Gentle (AUS), #3 Taylor Knibb (USA), #4 Lucy Charles-Barclay (GBR), #5 Laura Philipp (GER), #6 Kat Matthews (GBR), #7 Paula Findlay (CAN), #8 Daniela Ryf (SUI), #9 Imogen Simmonds (SUI), #10 Emma Pallant-Browne (GBR), #11 Chelsea Sodaro (USA), #12 Marjolaine Pierré (FRA), #13 Skye Moench (USA), #14 Tamara Jewett (CAN), #15 India Lee (GBR), #17 Amelia Watkinson (NZL) #22 Holly Lawrence (GBR), #25 Lucy Byram (GBR), Taylor Spivey (USA) and Flora Duffy (BER) [1].

The men’s line-up also features the very best athletes: current #2 Magnus Ditlev (DEN), #3 Jason West (USA), #5 Pieter Heemeryck (BEL), #6 Mathis Margirier (FRA), #7 Rudy Von Berg (USA), #8 Leon Chevalier (FRA), #9 Sam Long (USA), #11 Daniel Baekkegard (DEN), #12 Bradley Weiss (RSA), #13 Sam Laidlow (FRA), #14 Frederic Funk (GER), #15 Clement Mignon (FRA), #16 Aaron Royle (AUS), #17 David McNamee (GBR), #23 Ben Kanute (USA), #26 Rico Bogen (GER), #31 Alistair Brownlee (GBR), #174 Max Neumann (AUS), #205 Marten Van Riel (BEL) and #267 Javier Gomez (ESP)[2]. 

Brownlee, who emerged triumphant at London 2012 and Rio 2016, could race in Singapore for the first time when the series reaches Marina Bay in April. He was forced to sit out most of the 2023 PTO Tour season after injuring his ankle.

Brownlee, 35, said: “I’m really excited at the prospect of racing the Singapore T100. It will be my first time in Singapore and I have heard many good things about the city. From what I saw from last year, it will be a tough race with the heat and humidity but a great environment to race in that has so many beautiful sights along the route, while allowing you to hear spectators cheering right next to you. My aim for the first half of the season is to be fit and healthy, and to train consistently. I then aim to build on this during the second part of the season.”

Speaking at the launch event in London, Brownlee also voiced his support for the PTO’s rebrand. He added: “I want to see more people watching top-level long-distance triathlon and being inspired by seeing the top athletes racing. It’s crucial that the PTO succeeds and I’m convinced that the T100 Triathlon World Tour’s success will be triathlon’s success. It’s tough to create something new but ultimately, it will benefit every triathlete. So having the PTO work closely with World Triathlon to put on these great races in great locations that allow athletes to flourish and race to the best of their ability, while broadcasting it around the world in the right manner, has got to be the way to go to bring in new fans and people who want to engage in the sport in a new way.”   Women’s defending champion Ashleigh Gentle could also reignite her battle with Anne Haug in Singapore and the Australian will be hoping to retain her title. She said: “Singapore was my favourite race in 2023 and I’m looking forward to racing there again. The crowds were absolutely incredible, it was super wellsupported and really entertaining to run through Marina Bay with that many people. As a course, I did enjoy Singapore a lot as well. The bike ride was really fun. It was pretty remarkable that we were able to ride on these roads that would otherwise be impossible to ride on. It’s super unique and quite a privilege. The multi-lap courses of each leg also create excitement and it means we can use the locations to their fullest as spectators get to see us multiple times. I would love to be able to retain at least one PTO title.

It’ll be harder than ever but that’s always a goal. I’ve been quite successful on the PTO Tour so I’d love to be able to keep standing on those podiums and be competitive at the top end of the sport. I also want to keep enjoying myself and loving training and racing. I just try to enjoy the process, and I’m always grateful that I get to go to work every day and my work is triathlon. I know that it’s a very privileged thing, so I want to make the most of it.”

Speaking on today’s announcement, PTO Executive Chairman Chris Kermode, said: “We’ve been clear that we wanted to create a tour that represents the pinnacle of the sport and have talked about the importance of a season-long schedule of high-quality racing that sees the world’s best endurance athletes going head-to-head on a consistent basis in different, iconic locations.  So we are hugely excited to be able to announce the 2024 calendar, that it will now be known as the T100 Triathlon World Tour and a worldclass group of athletes. This is a significant step forward for the PTO and its ambition to elevate professional triathlon on a global sporting stage and is the culmination of what we’ve been working hard to achieve over the last 12 months. But, as I’ve said to the athletes and the PTO team over the last few weeks, in triathlon terms, the PTO is only just emerging from the water and there is still an awfully long way to go to the finish line. But to have the calibre of these athletes announced today sign up and commit to the new T100 Triathlon World Tour is a huge endorsement of what we’re building.”

World Triathlon President Marisol Casado said: “When we announced our partnership with PTO last summer, the goal that we had in mind was exactly this: to be able to deliver a brand new series of events that have their own ecosystem and that will elevate our sport to new heights. By uniting our strengths, passion and dedication, we aim to bring positive change and innovation to the triathlon community. Together, we aspire to forge a more inclusive, fair, competitive and sustainable landscape for athletes, fans and stakeholders. The T100 Triathlon World Tour exemplifies the tremendous potential that arises when organisations align their visions, fostering a thriving environment for the sport we all hold dear. As we embark on this journey hand in hand, we are steadfast in our belief that together, we can guide triathlon towards a brighter, more exhilarating future.”

On the rebranding of the PTO Tour to T100 Triathlon World Tour, PTO CEO Sam Renouf explained: “This was the right moment for us to introduce a more consumer facing brand. As we’ve developed the races and the broadcast product over the past three years, we’ve continued to listen to feedback from all parties, including our broadcast partners, the media, fans and, of course, our athletes who co-own the organisation. It was clear that we needed to be more explicit about this being a triathlon world tour as well as hero our exciting new 100km distance, which continues to mark us out and deliver compelling racing. With races being known as the Singapore T100 or Ibiza T100, we believe it will help establish T100 as both a powerful brand as well as a unique format – which will only help us on our mission to take the sport more mainstream. This will create more opportunities to attract new host cities, commercial sponsors and engage amateurs and Age Groupers whom we will be hosting at each of our stops this year. The look and feel of the new brand tell a very vibrant, relevant and visual story, thanks to the design having been inspired by the heart rate of an athlete during a triathlon.”

Alongside the introduction of the new T100 brand and the athletes, the PTO confirmed the following: 

  • 20 female and male athletes are contracted across the season (40 in total)
  • Contracted athletes will race a minimum of 5 races plus the Grand Final. Although racing obligations for athletes who’ve qualified and will compete in the Olympics have been reduced
  • A discretionary number of Wildcards at each event based on remaining spots 
  • Athletes to score 35 points for first place to 1 point for 20th place at each race
  • The Grand Final has increased points to up the ante (55 points down to 4 points)
  • A US$250,000 prize fund at each T100, totalling $2,000,000 across the eight races (1st place – $25,000k; 2nd – $16,000; 3rd – $12,000 at each race)   
  • The series winners following the Grand Final will be crowned T100 Triathlon World Champion and will win $210,000 from an additional total prize pool of $2,000,000 
  • Between the athlete contracts, T100 race prize fund and T100 Triathlon World Tour pool, the series provides more than $7,000,000 in athlete compensation, and is distributed in a way that not only rewards the winners, but also recognises the significant achievement of racing at this level

Full details are available on the T100 Triathlon World Tour website.

Renouf added: “The PTO’s events have improved each time, but we need more of them to take the sport mainstream. It has lacked a season-long narrative with a World Champion at the end. Media, fans and our athletes themselves have told us that. If we want to be more like the ATP or Formula One, where it’s Max Verstappen versus Lewis Hamilton every time they line up, there’s a need for a contracted relationship with the athletes so we know if we tune in, then we are seeing the ‘best of the best’ every time. This is a key tenet of professional sports – and a package we must deliver.”

Also present at City Hall was reigning Ironman World Champion and PTO World #4 Lucy Charles-Barclay. The Briton said: “For me, the T100 Triathlon World Tour is where our sport is heading. Having done four of the PTO 100km races now, I love the atmosphere, rivalry and challenge they bring. I have tried the Olympic distance and loved the fast-paced excitement of flat out racing, and on the other side of the spectrum I have raced and performed really well at the Ironman distance which is all about pacing and endurance. But actually putting something in the middle and bringing in athletes from the long course and from the Olympic distance, it’s just a melting pot of talent and the level of racing is higher than we’ve ever seen in the sport. I believe in what the PTO is doing and how exciting and big it could become and that’s what I want to be a part of, so my personal goal this year is the T100 tour. I’ve never focused on the

100km distance entirely before and I just want to see how far I can go over the format.”

Amateurs To Also Take T100 Start Line 

It will not just be professional athletes who will get the opportunity to race on the T100 Triathlon World Tour, with the PTO also announcing mass participation races for amateurs at each event, including the newly established 100km distance at six of the eight stages, including: Singapore, London, Ibiza, Lake Las Vegas, Dubai and at the Grand Final3. These Age Grouper races will give amateurs the chance to compete on the same spectacular courses as the pros as well as watch the best in the world up close and personal. Sign-ups for the Singapore T100 triathlon and duathlon are open here. 

As a result of its partnership with World Triathlon, certain stages of the Tour will also feature Age Group championship designations, with the chance to represent your country under the team of the athlete’s respective National Federation. Selection for these amateur championship events will follow the standard World Triathlon process and be outlined on the PTO and World Triathlon websites.

“Next level racing and a major event atmosphere were two of the things the 6,000 amateur athletes who took part in Singapore last year called out,” said Renouf. “So alongside the professional races, we’ll be running Age Grouper opportunities at most of the events. Registration is open on the PTO website and we look forward to welcoming all those who want to get involved.”  

[1] Beyond the top 16 automatic men’s places, four discretionary contracts were awarded to: Rico Bogen, Alistair Brownlee, Javier Gomez and Marten Van Riel.  These are based on: ‘athletes who have not otherwise automatically qualified, but who are of a calibre to be competitive with those who have qualified and would add to the prestige and competitiveness of the tour’. They will be referred to as ‘Hotshot’ contracts.  

[2] Beyond the top 16 automatic women’s places, four discretionary contracts were awarded to: Amelia Watkinson, Lucy Byram, Flora Duffy and Taylor Spivey.  These are based on: ‘athletes who have not otherwise automatically qualified, but who are of a calibre to be competitive with those who have qualified and would add to the prestige and competitiveness of the tour’. They will be referred to as ‘Hotshot’ contracts.  

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Nike Orchard Road Celebrates Sport, Style and Culture with NewJeans

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Team JustRunLah!
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SINGAPORE, 4 FEBRUARY 2024 – In partnership with GMG, a global retailer and distributor based in the Middle East, Nike welcomes NewJeans to Nike Orchard Road for their first-ever performance in Singapore. The all-female group comprised of Minji, Hanni, Danielle, Haerin and Hyein help Nike expand the definition of sport to invite more consumers, mainly women and girls, into the community. 

Nike believes women and girls are the future of sport, and the brand is committed to bringing meaningful product innovation, store design and in-real-life experiences for her via Nike Orchard Road.

Designed to be more than a store, Nike Orchard Road has three levels and occupies 28,000 square feet of space, which makes it the company’s largest mono-brand Nike store in Asia outside of China. Select Nike Members, chosen via the Nike App, attended the NewJeans performance, were treated to a Q&A session with the band and had a member-only shopping party with exclusive access to products and services, including the new Air Max 90 LV8.

On the third floor, Nike By You allows Nike Members to express their creativity in an immersive customization experience. In celebration of the band’s performance, Nike Members can personalize select apparel purchased in-store with a bespoke set of Nike By You x NewJeans graphics for a limited time while supplies last. 

The Nike By You x NewJeans graphics take inspiration from sport, Singapore and Nike. The graphics range from a subtle interpretation of Singapore, signifying their visit to the Garden City, to designs of Bunnies (how NewJeans refers to their fans) participating in sport or rocking their favorite new Nike Air Max.

The Nike By You x NewJeans customization experience launched on 30 January exclusively for Nike Members at Nike Orchard Road.

“Nike Orchard Road brings the best of sport to Singapore, and we’re proud to celebrate that further with NewJeans through dance, style and creativity,” said Sanjay Gangopadhyay, VP/GM, Nike Southeast Asia and India. “We create Nike-only experiences like these to welcome new athletes into sport and to inspire all athletes to keep moving.”

Nike Orchard Road is located at 268 Orchard Road, Singapore, and opened on 19 January 2024. Its operating hours are every day from 10 a.m. to 10 p.m.

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Sip or Skip: The Calorie-Worthy Drink Dilemma

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Team JustRunLah!
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Next time you brew a cup of tea or grab a drink from the fridge, ponder whether your favorite beverages are boosting or compromising your health.

Studies reveal that the brain processes liquid calories differently than calories from solid food, potentially leading to unknowingly consuming hundreds of excess calories.Beyond just counting calories, the impact on health varies. Some beverages offer significant health advantages, such as a reduced risk of heart disease and increased longevity. On the flip side, others are associated with issues like obesity, disrupted sleep, and accelerated aging.

1) Water

Water plays a crucial role in regulating temperature, lubricating joints, supporting metabolism, and facilitating waste removal. Despite being the ultimate health beverage, a 2018 survey revealed that 77% of Americans didn’t consume enough water to meet their daily health requirements.

While water is present in various sources like vegetables, fruits, soups, broths, tea, and coffee, consistently sipping it in its pure form throughout the day is vital for overall well-being.

Furthermore, incorporating water into your routine could be the key to weight loss. In a study, individuals who drank two glasses of water before a meal consumed 22% fewer calories. Dehydration is associated with symptoms such as fatigue, dizziness, reduced alertness, and an increase in cortisol, the stress hormone.

Looking for an extra reason to choose water as your go-to drink? Consider sparkling water with a splash of lemon, lime, clementine, or grapefruit for added flavor and effervescence. As long as there’s no added sugar, these fizzy alternatives offer the same benefits as plain water.

2) Tea

Savoring a cup of tea is linked to a range of health benefits, spanning from enhanced cognitive function to a reduced risk of heart disease. Recent research even indicates that tea drinkers tend to have a longer lifespan compared to their non-tea-drinking counterparts.

Tea, particularly green tea, has held a revered status for its medicinal properties for centuries. Green tea is rich in antioxidants and specific plant compounds called catechins, which play a role in combating inflammation, protecting cells from oxidation, and preventing damage from free radicals. Additionally, it contributes to maintaining robust bone health.

It’s advisable to allow your tea to cool slightly before indulging. Research from 2019 suggests that consuming tea at temperatures exceeding 140°F (60°C) is associated with an increased risk of esophageal cancer.

3) Coffee

Your morning coffee not only gives you a caffeine boost but also comes with a host of health benefits. Studies link coffee consumption to a lower risk of dementia, reduced rates of depression, and a decreased likelihood of colorectal cancer. Opting for coffee over sugar-sweetened beverages has also shown to lower the risk of Type 2 diabetes.

4) Alcohol

Indulging in a tipple might contribute to a longer life, as per new research associating moderate alcohol consumption with an increased likelihood of reaching the age of 90.

The connection between alcohol and longevity remains somewhat mysterious. Some theories propose that specific alcoholic beverages, like red wine, contain plant compounds with potential cardio-protective properties. Additionally, the act of enjoying a drink might have stress-alleviating effects.

However, it’s crucial to note that the health benefits are tied to moderate drinking—defined as one drink per day for women and two drinks per day for men. The research also emphasized that binge drinking is linked to a shorter lifespan.

5) Syrup-Infused Coffee Beverages

Those comforting vanilla lattes or caramel macchiatos that help you power through the afternoon slump might be disrupting your sleep.

According to a 2020 study published in the journal Sleep Health, women who consumed at least one high-calorie coffee drink daily reported lower sleep quality compared to those who abstained from sugary coffee beverages.

While caffeine is widely recognized as a stimulant that can interfere with sleep, the combination of sugar and caffeine may also impact circadian rhythms.

In conclusion, if you’re experiencing sleep difficulties, cutting out sugary, high-calorie coffee drinks could potentially alleviate insomnia.

6) Juice

While fruit juice may boast vitamin C and potassium, it’s laden with sugar, often rivaling soda in calorie content. Despite the natural sugar in fruit juice, research published in JAMA Open Network suggests that the body metabolizes it similarly to added sugars found in soda. The negative health impacts, including weight gain and an elevated risk of Type 2 diabetes, cardiovascular disease, and all-cause mortality (the risk of dying from any cause), outweigh the modest nutritional benefits.

Opting for whole fruits instead of fruit juices is recommended. The fiber in whole fruits allows for a slower absorption of sugar, preventing blood sugar spikes associated with fruit juice. Additionally, the fiber helps you feel full for a more extended period.

7) Diet Soda

Despite being a zero-calorie beverage, diet drinks have been associated with significant health risks. Research links them to weight gain, an increased risk of Type 2 diabetes, dementia, and even premature death. Recent data specifically connects sucralose, the artificial sweetener in diet soda, with carbs, increasing the risk of metabolic syndrome—characterized by higher blood sugars, elevated blood pressure, and weight gain.

The drawback of diet soda lies in its artificial chemicals and colorings, lacking any nutritional value. Some diet sodas include sugar substitutes, such as xylitol, maltitol, and sorbitol, which can ferment in the digestive tract, causing gas, bloating, and abdominal pain.

Moreover, excessive consumption of diet soda may reduce water intake, potentially leading to dehydration.

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World-famous “Aussie Forrest Gump” Tim Franklin runs into Singapore

By
Team JustRunLah!
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Tim Franklin, the ultramarathon legend known as Australia’s Forrest Gump, has today completed day 422 of his journey to run around the world. Clocking up 50 km, Tim completed his day 422 run in front of the iconic Marina Bay Sands.

During his four days in Singapore, he will run iconic Singapore trails, including the Rail Corridor, MacRitchie Nature Trail, and East Coast Park. He will also visit local schools and run with children through the Singapore Hash House Harriers running club.

Tim has embarked on the incredible challenge of running over a marathon daily to circumnavigate the Earth on foot. Tim aims to become the second fastest person to ever run around the world. He is also raising charity and awareness on his journey.

With his contagious enthusiasm and unwavering determination, Tim is conquering miles and inspiring countless people to embrace adventure and push their limits, just like his Gump-like inspiration.

“Singapore is a country that’s always captivated me,” says Tim. ” after today’s run, I can tell you it is also quite hot. I was grateful for the breeze. However, no matter rain or shine, my aim is to get people running and moving. Day 422 was a great one and thank you to all the friendly smiles along the way today.”

The World Runners Club (WRC) consists of those individuals who have successfully completed a circumnavigation of the Earth on foot, according to the rules set down by the WRC.

Tim’s journey has so far seen him

  • 7,426.38kms remaining, out of a total of 26,232kms
  • 422 Days as at January 29, 2024
  • 146,015 metres total elevation gain
  • 1,305,897 calories burnt
  • 7:27:26 hours average on the road each day
  • 58,913 steps per day average
  • 693 ham and cheese wraps
  • 13 pairs of shoes
  • 379 different beds
  • 2 serious car crashes
  • 3 catastrophic floods
  • 1 tornado

Every step Tim takes along the way is helping to raise awareness and money for a number of charities, Inspiring Brighter Futures, Wings For Life, Lung Foundation of Australia.

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