In a groundbreaking collaboration, Triathlon Singapore and TriFactor Asia proudly announce the inaugural TAS Youth Aquathlon League by TriFactor, set to take place at Nexus International School. This partnership marks a significant step in fostering a new generation of triathletes, bringing together the expertise of Triathlon Singapore and the passion for inclusive sports events from TriFactor Asia.
The TAS Youth Aquathlon League by TriFactor, held on 21st January 2024 exceeded expectations with 120 enthusiastic participants taking part in this historic event. Witnessing an inspiring display of athleticism, the event saw more than 30 8-year-old participants racing to complete the 100m swim and 600m run race category, showcasing the inclusivity and accessibility of aquathlon.
“We are thrilled with the overwhelming response to the Youth Aquathlon. Seeing 120 young athletes dive into the world of aquathlon is a testament to the growing interest in multisport events among the youth. It’s heartening to witness parents and teachers coming together to support the sporting growth of the next generation. ,” said Elvin Ting, Founder of TriFactor Asia.
Photo Credit: Orange Room
The Youth Aquathlon series is designed to be inclusive, welcoming participants from local Singapore schools and international institutions. The collaboration between Triathlon Singapore and TriFactor Asia underscores the organizations’ shared vision of creating opportunities for the youth to excel in triathlon sports.
“Triathlon Singapore is proud to join hands with TriFactor Asia in this initiative. The Youth Aquathlon not only introduces young minds to the excitement of aquathlon but also serves as a crucial stepping stone for the next generation of triathletes in Singapore. We believe in the transformative power of sports, and this event aligns with our mission to make triathlon accessible to all,” commented Mr Paul Rachmadi, President of Triathlon Singapore.
The Youth Aquathlon is the first of a series of races planned within Asia, emphasizing the organizations’ commitment to expanding youth participation in multisport events across the region.
As we embark on this journey of empowerment through sport, TriFactor Asia and Triathlon Singapore invite parents, educators, and the community to join us in supporting the youth as they discover the joy of aquathlon and embrace a healthy and active lifestyle.
Just 20 minutes of exercise can alter our genes for the better – a kind of genetic reprogramming that increases endurance and muscle strength. Moreover, there are plenty of effective exercise options that burn calories and help you lose weight in a short period of time. It is important to choose exercises with purpose so even a quick workout can yield results.
Our beginner-friendly version is designed for you to jump right in. Be sure to practice the four exercises before you begin to ensure you can perform them correctly.
1) Bodyweight Squats: Put your arms straight out in front of your body, with your feet slightly wider than shoulder width apart. Slowly lower your backside until your thighs are parallel with the ground while keeping your spine neutral. If you feel comfortable, you can lower your bottom a little more than your knees by dropping your hips. Regain your balance by pressing your feet into the floor, and then repeat the process.
2) Jumping Jacks: Place your hands down at your sides and stand with your legs straight and your feet together. Keep both legs and arms straight while you hop both feet outward and your arms above your head. Reverse the process by bringing your hands and feet back to their original positions.
3) Pushups: Place your hands on the ground along the sides of your shoulders, with your arms straight, supporting your upper body. Make a straight line from the top of your head to your heels by extending your feet back and balancing on your toes. Lower your body until your chest nearly touches the ground, then press through the floor to return to the starting position. If you have difficulty maintaining proper form, you may want to perform these exercises on your knees.
4) Lunges: Stand with your feet slightly apart from each other. With one leg, step forward and lower your body until both knees form 90-degree angles. Return to the starting position by pressing through your feet and alternating your legs.
Workout
Repeat the sequence below four times. One round is 5 minutes, so the full workout will be 20 minutes.
20 seconds bodyweight squats
10 seconds rest
20 seconds jumping jacks
10 seconds rest
20 seconds pushups
10 seconds rest
20 seconds lunges
10 seconds rest
20 seconds bodyweight squats
10 seconds rest
20 seconds jumping jacks
10 seconds rest
20 seconds pushups
10 seconds rest
20 seconds lunges
70 seconds rest
Here are some tips:
It is recommended that you warm up for 5–10 minutes before participating in this workout.
Keep moving during each 20-second work period and perform as many exercises as you can.
Make sure you take time to catch your breath and shake your legs and arms during rest periods.
It may be difficult to maintain good form when repeating the sequence four times, so begin by repeating the sequence two or three times, then progress to four.
Singapore, 18 January, 2024 – Nike, in partnership with GMG, a global retailer and distributor based in the Middle East, opens Singapore’s newest sport hub, Nike Orchard Road. The store is designed to serve athletes* of all ages (men, women and kids) in the city who are passionate about sport and enjoy being active.
The Nike Orchard Road store 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. The store features Nike’s online-to-offline (O2O) services and unique, Nike-only digital experiences.
Driven by consumer insights, the store’s product offering is a curated assortment of Nike and Jordan Brand product for athletes who care about performance innovation, style and new trends.
Nike believes women and girls are the future of sport, and the brand is committed to creating meaningful innovation, design and experiences for her. Nike Orchard Road will equip her with the company’s latest innovations for women, including fitness footwear, bras and leggings.
The store’s first floor will include a redesigned bra and leggings destination to showcase the benefits she cares about most, including fit, feel and support. Nike Orchard Road’s store athletes (how Nike refers to its store employees) will also be available to guide with expert product knowledge and bra fitting.
Designed to be more than a store, Nike Orchard Road features the Swoosh Studio, a sport, wellness and creativity space that is designed to help power consumers’ active lives. The Swoosh Studio will host holistic fitness and wellness programming with Nike Trainers and Coaches, designed with her in mind and serving all athletes. In addition, the Swoosh Studio’s style and creativity workshops will be held with a focus on amplifying her self-expression and confidence in sport and life.
“Nike Orchard Road is a response to the growing love Singaporeans have towards sports,” said Sanjay Gangopadhyay, VP/GM, Nike Southeast Asia and India. “Whether you are running your first mile or your 100th, doing yoga or shooting a game-winning basketball shot, Nike Orchard brings the best of sport to the city and celebrates all forms of movement. It is our newest, biggest sport hub in the region where all athletes belong.”
With Nike By You, Nike Members can express their creativity in an immersive customization experience on the third floor. Select footwear and apparel purchased in-store can be personalized with city-exclusive graphics and accessories. For the store’s opening, Nike Orchard Road will offer customization options by three Singaporean artists whose Nike designs are inspired by both the pulse of sport and athlete stories of Singapore.
Mohammad A. Baker, Deputy Chairman and CEO of GMG commented, “Together, with our long-term partner, Nike, we are committed to bringing a best-in-class retail experience to Singapore and the region with Nike Orchard Road. We will continue to inspire consumers to win in sport every day in ways that make the world better.”
Nike Orchard Road is located at 268 Orchard Road, Singapore. The store opens January 19 and its operating hours are from 10 a.m. to 10 p.m.
Considering how many of us are still working from home, it could seem like the ideal moment to commit to losing weight. However, losing weight might be difficult due to the abundance of pressures to cope with. However, adopting the proper self-care techniques can aid in weight loss.
Most of us have high levels of the stress hormone cortisol in our veins, which can make losing weight exceedingly challenging. It’s also typical to turn to food to help dull the pain, pass the time, or calm anxiety when we’re feeling anxious and helpless. This is why scheduling self-care activities or concentrating on your health, happiness, and needs is crucial to your weight-loss goals.
1) Mindfulness is the best way to start your morning
There are a lot of unknowns at the moment, but worrying about the future and all the “what ifs” that lie ahead makes things worse. To reduce stress and lower your cortisol levels, begin your day with a minute of mindfulness.
Maintaining a weight-loss strategy requires practising mindfulness, which is observing your thoughts and feelings without becoming absorbed into them. This is especially important when times are difficult. Spend ten minutes sitting still and allowing your thoughts and feelings to come and go before picking up your phone or turning on the TV. Alternatively, use an app like Headspace or Calm to learn how to do guided meditations to cultivate mindfulness.
2) Self-soothe in simple ways
Use your five senses to find things that help you relax throughout the day without consuming additional calories to resist the temptation to overindulge in stress food. For example, you may play your favourite music for a little dance party as you tidy and arrange your home, diffuse your favourite essential oil before your workday, or take a lunch break and listen to birds singing.
3) A new hobby is a great way to de-stress
Working from home makes it simple to become engrossed in the never-ending social media feed or the 24/7 news cycle, a surefire recipe for increased stress eating, overindulging, and weight gain. The remedy: Try taking an online fitness class you were too nervous to attend in person or look into a new hobby you have never had time for. These are two ways to decompress. In addition to offering a healthy outlet, feel-good activities like online yoga classes, virtual guitar lessons, or app-based fitness sessions may also prevent you from nibbling throughout the day.
4) Scheduled your meals
Routines are important to our bodies and brains because they help us regulate our emotions and let us know when to eat, sleep, and move. When we follow these cues, our hormone levels change. Without the established schedule of your regular commute and workday, it’s simple to find yourself aimlessly munching all day long without any clear structure or goal. Make a meal and snack timetable to help you achieve your weight loss and overall well-being objectives. Simple meal-planning techniques can help you cook wholesome, satisfying meals, stop eating at night, and concentrate on taking a more thoughtful approach to eating.
5) Take mini-movement breaks
Almost any movement-based activity can help you burn calories and release pent-up energy. However, this need not include an intense workout each day. By combining exercise breaks with an existing daily regular activity, you can incorporate them into your life. For example, take a morning stroll around your neighbourhood to improve your energy and relieve tension; fit in a 7-minute high-intensity interval training before lunch to relieve work-related stress, or unwind with a quick yoga session after dinner.
6) Solidify your sleep schedule
Sleep deprivation has been shown to impede weight loss by elevating cortisol levels and encouraging snacking to sustain energy levels. Because of this, keeping a regular bedtime and wake-up time is also a part of self-care. Decide how much time you spend on screens each night (no Netflix after 9 p.m., for example) and establish a calming bedtime ritual (brushing your teeth, having a hot bath with scented candles, reading a nice book before bed). In addition to boosting your metabolism, preventing anxiety and sadness, and helping you wake up feeling rested, getting adequate sleep also helps you lose weight.
Whether you’re a veteran or taking your first dip in the multisport world, the MetaSprint Series caters to anyone who wants to be fitter in 2024. Exciting and friendly, the races offer the perfect opportunity to reset and kickstart your year with a boost of energy and motivation.
Aquathlon – 28 January 2024 Duathlon – 17 March 2024 Triathlon – 5 May 2024
* Registration for the Aquathlon and 3-in-1 Bundle closes on Sunday 21 January 2024
We are 3 weeks to go to the Aquathlon! Don’t miss out on the opportunity to dive into the action.
Races And Distances For All Levels
Whether you’re a seasoned athlete or a newcomer to the multisport scene, MetaSprint Series 2024 promises an unforgettable adventure for everyone.
From the thrill of the swim to the determination of the run and the exhilaration of the bike ride, each moment is crafted to ignite your passion for the sport.
Take on the ultimate challenge by participating in all 3 events and save up to $30 with our exclusive 3-in-1 bundle!
When you sign up, you’re not just securing a spot in the race; you’re unlocking a treasure trove of extra goodies that will elevate your experience to a whole new level.
Opt-In for Medal Moments Transform your achievement into a work of art with our stunning race medals! Choose to receive these tangible tokens of dedication after each race. Complete the trilogy, earn all 3 medals, and wear your accomplishments proudly!
The series is back, better than ever, and it is made for beginners right through to pro athletes! Let it be part of your triathlon journey today!
Duathlon Ramadan ‘Fast’ Wave
They’ve listened to their Muslim participants, and this year, considering Ramadan, they’re introducing a ‘fast’ wave for their Muslim friends.
The race will commence at 5am.
A Bigger School Challenge
A competition for the kids that pits school vs school.
Team spirit is alive in this year’s series. So don your team’s colours and race for your school, showing your team camaraderie on and off the course.
Rolling Start
There is the return of the rolling start for an even smoother race experience, ensuring a more relaxed start and a less crowded course for all participants.
Wave Start Time
For the Sprint and Team Relay categories, start your race in a wave with fellow competitors in your age category.
Click here for more information about MetaSprint Series 2024!
As a regular runner in Singapore, covering distances from 5 to 15 km twice a week, I’ve faced my fair share of challenges and discomforts. About two years ago, I began exploring chiropractic care, initially with some skepticism, but curious about its potential benefits for my running routine.
Beginning My Chiropractic Journey
My running journey started five years ago, fueled by a passion for the sport. However, the physical demands often left me with muscle soreness and fatigue, especially after longer runs. It was during one of these recovery periods that a fellow runner suggested I visit a chiropractic clinic in Singapore. Intrigued, I decided to explore this option.
Chiropractic for Recovery: My Discovery
After incorporating regular chiropractic sessions into my routine, I personally noticed a change in my recovery process. The sessions seemed to help with my muscle soreness, and I felt like I was able to return to running a bit more comfortably after long runs. This was my personal experience, and it encouraged me to continue with the treatment.
Addressing My Running Conditions
As a runner, I’ve experienced common issues like runner’s knee and shin splints. In my case, chiropractic care provided some relief. The treatments were tailored to address these specific conditions, which helped me understand more about body mechanics and how to manage these issues.
Impact on My Running Form and Performance
Regular chiropractic sessions appeared to have a positive effect on my running form. I noticed some improvements in my posture and felt a bit more efficient during my runs. This personal improvement was encouraging, though I’m aware that results can vary for each individual.
Chiropractic Practices: My Experience
The specific chiropractic practices I underwent, including spinal adjustments and soft tissue therapy, were new experiences for me. I found these practices interesting, and they seemed to contribute positively to my overall running experience, particularly in how I felt physically during and after runs.
A Notable Personal Achievement
One particular instance where I felt chiropractic care was beneficial was when preparing for a half marathon. I had been struggling with an IT band issue, and through regular care and exercises suggested by my chiropractor, I managed to participate in the marathon more comfortably than I had anticipated. This was a personal achievement that coincided with my chiropractic care.
Reflecting on My Chiropractic Experience
Looking back over the past two years, incorporating chiropractic care into my routine has been an interesting addition to my running journey. It’s provided me with a different perspective on managing physical discomfort and understanding my body better in relation to running.
To my fellow runners in Singapore, particularly those who are curious about chiropractic care, I can only share my personal experience. While I’ve noticed some positive changes in my recovery and running form, it’s important to remember that individual experiences can vary. If you’re considering chiropractic care, it might be worth exploring to see how it aligns with your own running goals and physical needs.
About the author Harry Wilson – I’m a senior digital marketing consultant at Globex Outreach. Writing is my part-time hobby because I get to share my experience with the world. Professionally, I help map out a flawless digital marketing plan for the clients at my firm.
Running downhill is much harder on the body than most runners realize, and there are certain form tips to be aware of. These are particularly crucial if you’re running a long, downhill marathon.
Even if going downhill seems easy, it’s the most painful for many runners because of the constant breaking effect, which puts additional strain on the legs and knees.
However, to be clear, running downhill won’t injure your knees like running generally doesn’t. All you need to do is strengthen your knees.
There are a few reasons why running downhill can be challenging:
Running downhill leads to more ground force or a harder landing.
As a result of this intense pounding, more tears are created in the muscles, resulting in that burning sensation you get after exercising.
As a result of leaning back naturally, your heels slam into the ground, pushing pressure into your knees.
Your body responds to this as a break signal by tensing all your muscles to slow down.
Running downhill for an extended period requires different muscle control than flats, uphill or rolling hills.
You may experience strain in your legs as they are required to extend because of a limited range of motion in your hips.
5 Tips for Downhill Running Training
1) Increase Downhill Run Training
During training, try to do one steep, long downhill run each week, but not every run. You can start by running 2 KM downhill and see if there are any unusual soreness symptoms afterwards.
A hill run might result in more DOMs (delayed onset muscle soreness) than a regular run, resulting in muscular gains.
2) Practice Mid to Forefoot Landing
When it comes to your stride, it’s important to focus on landing mid-to-forefoot. Landing on your heels causes the entire body to jar, causing the brake effect to happen.
You aim for midfoot on flat ground, but going downhill is more challenging. The foot should not land too far on the ball of the foot and lose the benefit of making contact with the ground with the entire foot. However, you might focus slightly more on the forefoot to prevent yourself from hitting your heel on the ground. The act of heel striking by itself is not harmful.
As you run downhill, you will likely stride out more and place more pressure on your leg when you land. Your stride will probably be longer on a gradual downhill as gravity works in your favour, but you need to pay attention to how you land and maintain your centre of mass.
This is huge to prevent you from losing toenails or black toenails from running. As your foot pushes forward in the shoe, you will likely experience these problems when running downhill.
3) Change Your Arm Swing
Make sure your arms are lower, your body is in a 90-degree bend, and you swing a little faster. Usually, your legs follow your arms, so let things flow instead of slowing down.
4) Look Forward
It is natural for us to start looking down at our feet while running uphill or downhill. By doing this, you will be thrown out of alignment, and your brain will not be able to recognize potential hazards.
Looking a few feet in front of you will give your brain time to process anything that might come your way. When you do this, you will be able to change directions more quickly or pick your feet up higher to avoid roots and rocks.
5) Managing Steep Declines
Here are a few things you can do to help with steep declines:
Balance yourself by using your arms as wings.
Consider taking shorter steps, which will give you more control over your speed.
If needed, run in zigzag patterns to gain more control over your speed and minimise steepness.
Importance of personal accident insurance
A sports or fitness accident can occur at any time, especially if you engage in them frequently, like long distance running, rock climbing, and other high-intensity activities. High frequency and high intensity sports also have a greater potential risk of injuries such as muscle tears, dislocations, and fractures. In addition, you may experience injuries more frequently than those who are less physically active.
If you have a health insurance policy, you’re typically covered for costs associated with hospital stays and undergoing surgery. However, if you do not require hospitalisation, it will not provide coverage, but Income Insurance’s PA Fitness Protect can still provide the coverage you need for your outpatient medical expenses incurred due to an accident during the sport or exercise.
So, get yourself protected with PA Fitness Protect to keep you covered so you can confidently take your fitness journey to the next level! Watch this film now to learn more!
This plan provides accident protection for fitness fanatics with the following benefits:
Enjoy 2X coverage for medical expenses due to accidental tears, dislocations and fractures¹.
Up to $1,000,000 third party liability coverage per accident2.
Add-on coverage for your own sports equipment like bicycles and golf clubs.
Reimbursement of up to $5,000 unused activity fees per policy year2 if you are unable to attend due to sickness or injury.
Extra savings with No Claim Discount of 10% off your main plan.
Coverage starts from $0.58/day3! If you sign up for PA Fitness Protect now, you’ll get to enjoy up to $90^ fitness vouchers.
So now, you can focus on your physical journey, knowing that your financial health is also in good hands. It’s also important to listen to your body, exercise smart, and keep yourself insured.
This post was brought to you by Income Insurance Limited.
^Promotion T&Cs apply. Please refer to the full promotion terms and conditions here.
1. PA Fitness Protect covers medical expenses due to accidents during an insured person’s participation in any sport, exercise or adventurous activity.
2. This benefit limit is applicable under Prestige Plan coverage. For unused activity fees benefit, we will not pay if the claim for activity fees is less than $50. Please refer to the policy conditions for more details.
3. This premium rate is applicable under Basic Plan coverage, with a yearly payment arrangement inclusive of 8% GST (9% GST as of 1 Jan 2024), rounded to the nearest cent.
All opinions expressed in this article are those of JustRunLah! and not of Income Insurance Limited (“Income Insurance”).
JustRunLah! assumes full responsibility and control over the accuracy and completeness of all information provided in this article. JustRunLah! is responsible for the accuracy and completeness of all information provided and intellectual property used in this article. Income Insurance is neither responsible nor liable to any party for the content of this article and intellectual property used in this article.
The information provided in this article is for general information only and does not constitute an offer, recommendation, solicitation or advice to buy any product(s). You should seek personalised financial advice before you purchase any insurance product. Purchasing an insurance product that is not suitable for you may impact your ability to finance your future insurance needs. Precise terms, conditions and exclusions of the insurance plan mentioned in this article are found in the policy contract which can be found at this link. This plan is underwritten and issued by Income Insurance.
You could feel a little overwhelmed when searching for the ideal shoe in a shoe store or online, especially if you’re new to running or walking for fitness. The first thing to understand is the differences between walking and running shoes. Despite their similar looks, running shoes and walking sneakers are not made for the same purposes. The two main distinctions are cushioning and fit. Although you may believe that having extra cushion underfoot would help with running, it is a higher-impact activity and that doing so could potentially disrupt your stride. This is because every time you walk, your foot pushes through the foam in an attempt to find hold on the ground.
Walking shoes
You can add extra padding for comfort when walking because each footfall requires less force. Comfort and cushioning are also essential because walking shoes are designed to be worn all day.
For your runs, remember to change into running shoes. Walking in running shoes is acceptable, but running in walking shoes is not recommended!
Running shoes
You’ll need something supportive, not fluffy, for jogging. (Just so you know, this doesn’t mean you have to go barefoot—it just means the foam won’t be as soft.) This same holds true to the upper; instead of Lycra or spandex, it should be made of polyester or recycled polyester that won’t stretch while you run.
Check your arches – Are they coming close to or touching the ground? If so, you need more support.
Check the thread – The tread has two parts: the outsole, which is the rubber surface you’re actually running on, and a foam midsole that provides some of the cushion. Rubber coverage is key for traction and longevity. Since walking causes less abrasion than running, walking shoes feature less rubber and often lower treads.
Know when to replace them – Shoes do, regrettably, have a shelf life. The majority of walking and running shoes have a lifespan of 300–600 miles, but there’s no universal standard for how long they should last between replacements. Tiredness and slightly tougher easy runs are indicators that the midsole is compressing or that the bottom is wearing away.
Buy them at the physical stores – Bring the socks you plan to wear for the activity, lace your shoes the same way you do at home, and use them for jogging or walking on the spot. Shoes now don’t require a lengthy break-in period, so trust your intuition. If it’s not comfortable at first, in a few kilometres, it probably won’t be.
In conclusion,
Prioritize cushioning and comfort while choosing walking shoes to provide a comfortable fit throughout the day. Stability and a fit that keeps your foot feeling safe even as you increase the effort are key considerations for running. Style and color aren’t crucial considerations when buying sneakers, whether you’re purchasing for running or walking shoes. Choose a shoe that is appropriate for your activity by keeping fit, comfort, and durability in mind.
“The real marathon is never the race, but the preparation leading up to it.” — John Hanc. While there are about 1.77 million runners around the world, the awareness regarding the benefits of this physical activity has created an ever-increasing demand for running kits that help with amazing performance on the ground. Whether you’re preparing for your next marathon or looking forward to getting the motivation you need for running regularly, choosing specialized kits that complement style with performance will not only boost your motivation level — but also make you the runner you’ve always dreamed of. While you’re on the lookout for tips for newbie trail runners, it is important to focus on your running kit and proper procedures to ensure phenomenal experiences. Here’s how you can choose running kits that maintain your style along with extraordinary performances on the field:
Understanding the Benefits of Running Kits: Maintaining Style with Optimal Performance
While running kits are common, there is a lot of variety related to the gear one can choose according to the running terrain, weather, distance, and time of the year. VeryWellFit.com sheds some light on the types of running kits and how one could choose the appropriate one to ensure exceptional experiences while you hit the trail. Although maintaining style and choosing kits that go with the latest fashion trends is the top priority for all runners, theoretically, it is crucial to keep comfort and performance in mind when selecting a suitable outfit and running shoes — for instance, you should opt for clothes that enable sweat to dry out quickly so that there’s nothing stopping you from hitting the ground. Be prepared for any weather conditions and have the appropriate kit that not only optimizes your performance — but also makes running a fun-filled experience. Some must-haves include moisture-wicking clothing, running-specific socks, rain & cold weather gear, GPS, a water bottle, and running shoes, which are suitable for various terrains.
Mastering the Art of Designing and Choosing Running Kits — What to do and how to do it
While it seems like running is a sport preferred by men in most cases, a 2020 study by Eindhoven University of Technology involving 114 female participants revealed that running is an addition to the primary sport for about 30.8% of the women population. With this, the designing of fashionable running kits for both men and women is the need of the hour. NGSC Sports talks about tips to make quality custom running clothes that not only help with cost savings — but also provide you with a chance to incorporate your unique style methodology into your running kit; after all, having the opportunity to design their running kit is what every runner wishes for, be it a professional marathon runner or an enthusiast pursuing this activity for leisure purposes. The ideal strategy for this is to first identify your running goals and know the terrain & weather conditions while looking for the appropriate material and sizes. Go for personalized athletic shirts and trousers that are designed according to your preferences and see how your on-ground performance reaches its full potential.
Heading out for a regular run and being a head-turner for the people around you is now possible — not only will you be able to enhance your performance level but also ensure that you’re running with style by choosing the appropriate gear; all you have to do is follow some tips and be the stylish runner you’ve always wanted.
In the bustling metropolis of Singapore, where marathons and endurance sports are a testament to the island nation’s robust fitness culture, the practice of deep tissue sports massage has become indispensable for athletic recuperation. This specialized form of therapeutic massage transcends mere relaxation, delving into the meticulous art of muscle and connective tissue manipulation to expedite recovery, enhance performance, and prevent injuries.
Post-Marathon Challenges
The conclusion of a marathon is often marked by a complex interplay of emotions: the euphoria of achievement intertwined with the physical toll of the intense exertion. Muscle soreness, inflammation, and stiffness are common, challenging the athlete’s ability to recover swiftly. It’s here that deep tissue sports massage steps in as a critical component of post-race recovery, offering a scientifically backed remedy to the stress exerted on an athlete’s body.
Insights from Physiotherapists
Singapore’s physiotherapy experts, like those at Benchmark Physio, emphasize the multifaceted benefits of sports massages. “Sports massages are not just about alleviating immediate discomfort; they are a proactive approach to maintaining peak physical condition,” shares a senior physiotherapist from Benchmark Physio. These treatments are tailored to the needs of athletes and fitness enthusiasts, employing deep tissue techniques to improve circulation, reduce muscle soreness, and promote overall body relaxation.
Scientific Perspective
Deep tissue sports massage is grounded in science. It enhances the circulatory movement, allowing the body to pump more oxygen and nutrients into tissues, thus aiding in the repair and strengthening of muscles and connective tissues. By targeting the muscles and connective tissue involved in the repetitive and strenuous activity of marathon running, these massages aid both amateur and professional athletes in coping with pain and enhancing post-event recovery.
Preventative and Therapeutic Benefits
Moreover, sports massage sessions provide significant preventative benefits, such as reducing the risk of delayed onset muscle soreness (DOMS) and improving blood flow, which are essential for post-marathon recovery. For the fitness enthusiast, these massages offer a comprehensive approach to recovery by rebalancing the body, addressing aches and strains from overuse, and accelerating healing.
Deep Tissue Techniques in Recovery Sports Massage
The methodology behind deep tissue sports massage is meticulously designed to address the specific stressors that athletes’ bodies endure. In Singapore, where the climate and urban landscape pose unique challenges for marathon runners, recovery sports massage offers a targeted approach to healing. By applying sustained pressure using slow, deep strokes, therapists focus on the inner layers of muscles and connective tissues, which are often the most impacted after long-distance running.
Alleviating Post-Marathon Symptoms
The day after a marathon can be tough for runners. Stiffness and muscle pain peak, impeding movement and comfort. Recovery sports massage in Singapore is tailored to ease these symptoms. By enhancing muscle relaxation and flexibility, the therapy assists in restoring mobility and reducing discomfort, allowing runners to return to their daily activities and training regimes sooner.
Customized Treatments for Fitness Enthusiasts
For fitness enthusiasts in Singapore, sports massage is more than just a luxury; it is a customizable tool that enhances recovery and overall physical well-being. Whether you are a seasoned marathon runner or a weekend warrior, treatments can be adjusted in intensity and focus to match your specific recovery needs. This personalization ensures that each session contributes effectively to your recovery and long-term fitness goals.
The Holistic Benefits
Beyond physical relief, deep tissue sports massage also offers psychological benefits, providing a mental break and stress relief after the rigors of marathon running. This holistic approach supports not just the physical recovery, but also the mental resilience of fitness enthusiasts, which is crucial in a competitive and high-pressure environment like Singapore’s athletic scene.
Conclusion: Embracing Recovery Sports Massage
The embrace of recovery sports massage in Singapore reflects a broader understanding of its integral role in an athlete’s regimen. By incorporating these treatments into their recovery process, Singapore’s fitness enthusiasts acknowledge the need for a balance between pushing their limits and ensuring their body’s longevity. This practice has become a cornerstone in the athletic community, with its proven ability to speed up recovery, prevent injury, and improve future performance.
Sports massage, particularly deep tissue therapy, is thus not only a means to an end but also a gateway to better health and athletic sustainability. As more individuals in Singapore turn to such therapeutic interventions, the culture of sports and recovery continues to evolve, prioritizing not just achievements but the holistic health of its participants.
While martial arts were once only practiced in the east, a variety of martial arts are now incredibly popular all over the world. Here are some of the most popular ones.
Mixed Martial Arts
Mixed Martial Arts, commonly known as MMA, is a dynamic combat sport. It is based on various traditional fighting techniques including Brazilian Jiu-Jitsu, Muay Thai, and boxing.
Given the intense physical confrontations involved, MMA demands both strategic thinking and peak physical fitness.
In recent years, the popularity of MMA has soared considerably. Enthusiasts worldwide are glued to bouts featuring iconic fighters such as Conor McGregor and Islam Makhachev. The sport draws massive audiences due to its raw nature and captivating competitions.
It also draws more and more people each year to begin their own journeys as mixed martial artists.
Karate
Originating from Okinawa, Japan, Karate has become a globally recognized martial art. It is a striking-based discipline that incorporates punches, kicks, knee strikes, and open-handed techniques.
Karate has been celebrated for its emphasis on mental fortitude and physical prowess.
In terms of popularity, Karate enjoys enormous global recognition. From brand recognition with movies like The Karate Kid to being included in the 2021 Tokyo Olympics, this martial art is certainly hitting some high notes. What makes Karate so popular? Besides offering an effective self-defense mechanism, it promotes values of respect and discipline.
Taekwondo
Taekwondo, a martial art that initially took form in Korea, is renowned for its focus on high, fast kicking, and spinning kicks. It is not just about physical techniques but also includes a philosophical component and teaches self-discipline.
Its popularity has crossed borders expanding to every continent on the globe. In fact, it is recognized as an official Olympic sport and practiced by millions of people of all ages worldwide.
Judo
Originating in Japan, Judo is a popular form of martial art that emphasizes throws and take-downs over strikes. It is about overpowering the adversary by capitalizing on their strength and weight.
Judo has achieved widespread recognition across continents. Notably, it was introduced in the Olympics in 1964 and continues to be part of it, reflecting its global acclaim.
It promotes tenacity, strategic thinking, and respect for one’s opponent, making it appealing to countless practitioners worldwide.
Kung Fu
Kung Fu, a diverse and historic Chinese martial art, involves a wide range of fighting styles, each with its unique set of moves and techniques. Practitioners learn to balance hard (striking) and soft (grappling) techniques for an effective combination.
Globally, Kung Fu has immense popularity. From martial arts films featuring stars like Bruce Lee and Jackie Chan to well-attended competitions worldwide, its influence is undeniable.
Tips for Choosing the Right Martial Art for You
If you are considering learning a martial art but do not know which one to try, first consider your personal objectives and natural affinities. It is crucial that you identify what you expect to gain, whether that is fitness, self-defense, discipline, or even a spiritual journey.
Once you have done that, you can explore each martial art in more detail to determine which one pairs best with your wants and needs.
For instance, if physical strength and raw combat thrill you, MMA might be a great fit. For mental toughness coupled with elegant strikes, Karate or Taekwondo could appeal. Though, if tactical thinking excites you, consider Judo.
Use Your Mastery to Teach
If you have already learned and mastered a martial art, you could consider teaching. It can be very rewarding to inspire students and instill in them a sense of discipline, resilience, and self-confidence.
You could start by giving classes at a local community center. Then, over time – and if you want to – you could turn your lessons into a full-fledged full-time business. Just make sure you learn how to run a business and create an effective business plan before you take the plunge.
Also, if you do decide to create a martial arts business, make sure you use martial arts school management software, as it will help to streamline operations like online registration, payments, and communications.
Other Popular Martial Arts
There is a wide range of different martial arts out there besides the few popular ones listed above.
So, you might like to consider trying other popular martial arts, such as these:
Brazilian Jiu-Jitsu: This martial art involves ground fighting techniques with an emphasis on submission holds.
Muay Thai: This martial art uses punches, kicks, elbows, and knee strikes.
Kickboxing: This martial art combines elements of boxing and karate to form a powerful stand-up combat sport.
Aikido: This martial art emphasizes using the opponent’s energy against them.
Sambo: This martial art and combat sport integrates judo and wrestling techniques.
Capoeira: This martial art is an Afro-Brazilian mix of martial arts, music, dance, and acrobatics.
Do you find yourself frequently making excuses for skipping your workout? “I’m too tired,” “It’s too late,” “I don’t have enough time.” Sounds familiar? The good news is, you’re not alone. But the better news is, with circuit training, you can put those excuses to rest and develop an easy-to-follow gym schedule that will transform your fitness game.
Why Circuit Training?
Circuit training is the ultimate blend of strength and aerobic exercises. You perform a sequence of exercises targeting different muscle groups with minimal rest in between.
It’s a fast-paced, highly efficient way to get both a strength and cardio workout in a short period. And the best part? It’s adaptable, making it suitable for everyone, from beginners to fitness pros.
The Benefits
Time-efficient: Perfect for those who claim they “don’t have time.” A solid circuit can be completed in as little as 20 minutes.
Burns more calories: By keeping rest periods short, your heart rate remains elevated, increasing calorie burn.
Improves cardiovascular health: It keeps the heart pumping at a higher rate for extended periods.
Builds muscle endurance: Repetitive actions without prolonged breaks challenge your muscles and build endurance.
Variety: Reduces the monotony of standard routines and keeps the workout exciting.
Developing A No Excuse Circuit Training Schedule
1. Establish Your Why
Before diving into any workout regime, it’s crucial to know why you’re doing it. Are you aiming for weight loss, muscle gain, or just overall fitness? Your goals will help tailor your circuit routine and keep you motivated.
2. Start Simple
If you’re new to circuit training, begin with basic exercises. A sample starter circuit could involve:
Push-ups (Chest and arms)
Squats (Legs and glutes)
Plank (Core)
Jumping jacks (Cardio)
Perform each exercise for 30 seconds with a 15-second break in between. Repeat the circuit 3 times.
3. Incorporate Variety
As you progress, incorporate diverse exercises to prevent plateaus and boredom. Include exercises like lunges, burpees, mountain climbers, and resistance band moves.
4. Plan Ahead
Draft a weekly schedule. Decide which days you’ll train, and stick to them. By having a clear plan, you’re less likely to skip.
5. Use Technology
Use fitness apps or a stopwatch to time your circuits. There are numerous apps available that can help you track your circuits, rest periods, and progress.
6. Mix Strength & Cardio
For a balanced workout, mix strength exercises with cardio bursts. For instance, after a strength exercise like squats, incorporate 30 seconds of high knees to get the heart rate up.
7. Keep Intensity High, but Listen to Your Body
The essence of circuit training is maintaining intensity. However, it’s essential to differentiate between pushing limits and harming your body. If an exercise causes pain (not to be confused with discomfort), it’s wise to stop and reassess.
8. Consistency is Key
As with any fitness routine, consistency is the most crucial factor. Even if some days you’re not feeling up to it, a short, low-intensity circuit is better than no exercise.
9. Stay Hydrated and Fuelled
Ensure you’re drinking enough water before, during, and after your circuit. If you’re pushing yourself hard, consider an electrolyte drink to replenish lost salts.
Eat a balanced meal or snack 1-2 hours before your workout. Avoid heavy meals just before training.
10. Rest and Recovery
While circuit training is effective and time-efficient, recovery is paramount. Ensure you’re giving your muscles ample time to recover between sessions. Incorporate stretches and consider yoga or foam rolling to aid recovery.
Stay Accountable
Maintaining accountability is pivotal in sustaining a consistent workout regime. Enlisting a workout buddy creates a mutual commitment, making it harder to back out last minute.
Joining a circuit training class not only introduces you to like-minded individuals but also instills a routine, ensuring you reserve that time specifically for exercise. Sharing your progress on social media invites a community of supporters who celebrate your achievements and encourage you on off-days.
Embracing these strategies harnesses external reinforcement, bolstering your internal motivation and reducing the temptation to skip sessions. Joining a reputed and popular gym can be a great way to get this sense of community.
Track & Celebrate Progress
Documenting your fitness journey is invaluable. By keeping a meticulous log of your workouts—detailing exercises, durations, and even the intensity—you gain insight into your evolving strengths and areas needing focus.
Tracking how you felt post-workout—be it invigorated, fatigued, or somewhere in between—provides emotional context and helps in refining your routine.
Celebrating milestones, whether they’re lifting heavier weights or shaving seconds off your circuit time, cultivates a sense of achievement. Visualizing this documented progress not only fortifies motivation but also reminds you of the distance you’ve traversed in your fitness odyssey.
Conclusion
No more excuses! With circuit training, achieving fitness goals has never been more attainable. Remember, the journey to fitness is not about perfection but progress.
By committing to a no-excuse mindset and incorporating these easy circuit training tips, you’re setting yourself on a path to a healthier, fitter you. So, lace up those sneakers, and let’s get moving!
David Barmasai Tumo and Rose Chelimo emerged victorious in the male and female Gold Label Elite Marathon, while Soh Rui Yong and Rachel See are the male and female champions of the National Championship Marathon.
A record high for international participation – over 8,000 international runners from more than 70 countries flew in to participate in the event.
Singapore’s para-athlete, Zac Leow, sets a new Guinness World Record with a timing of 4 hours 51 minutes.
Over 44,000 participants raced the streets of Singapore across three days and five event categories – including sold-out 5km and 10km events
SINGAPORE, 3 December 2023 – The Standard Chartered Singapore Marathon (SCSM) 2023 concluded an exceptional weekend of world-class racing, setting new benchmarks for endurance races in the region. As the World Athletics Gold Label race and National Championship made their triumphant return, SCSM2023 witnessed over 44,000 runners taking to the streets and finishing at the National Stadium, including more than 8,000 international participants – the highest in the marathon’s history – marking SCSM2023 as a truly global race.
SCSM2023 saw participants from over 70 countries, including elite athletes, passionate runners, and first-timers, complete the marathon and half marathon distances. The total distance clocked amounted to more than 768,800km[1], equivalent to cover the distance to the moon and back. The event also featured a series of shorter races, including the 10km, 5km, and Kids Dash, ensuring an inclusive event that welcomed runners of all ages and abilities.
This year’s event featured spectator and cheer zones, keeping the excitement of the race high, as runners headed to the finish line at the National Stadium, a first-ever for the SCSM. The route had runners pass multiple Singapore landmarks including Singapore Flyer, Marina Bay Sands, War Memorial Park, Esplanade and Gardens by the Bay.
Kenya’s David Barmasai Tumo crossing the finish line, coming in first in the Gold Label Elite Marathon men’s category. Bahrain’s Rose Chelimo emerged victorious in the Gold Label Elite Marathon women’s category. Image credits: The IRONMAN Group
Gold Label Elite Marathon: A Display of Exceptional Grit and Determination
In the Gold Label Elite Marathon, Kenya’s David Barmasai Tumo emerged victorious in the men’s category, with a time of 2:14:15. He finished ahead of Kenya’s Geoffrey Birgen who finished in 2:14:30 while Kenya’s Anderson Seroi was third in 2:15:59
Reflecting on the victory, Tumo said, “Running is my passion. I was aiming to improve my position from my last SCSM race here in 2018, and I focused on my agenda and got on track with my training gradually. Today, I’m getting the fruits of that.”
Bahrain’s Rose Chelimo claimed the top spot in the women’s category with a timing of 2:37:18just before Beatrice Jelagat Cherop in 2:37:35. Meseret Dinke of Ethiopia finished in 2:37:48 to take the second runner-up spot.
Chelimo, who gave birth to her second child in 2021, said, “This is my first marathon win since 2018 and since I went on maternity leave in 2021. There were a lot of challenges to come back from maternity leave and I had to train very hard to do so. Although this was the most difficult race I have ever done due to the heat and the humidity, it is a great feeling to know I can still compete for championships. I am looking forward to seeing my family back home and I know they will give me a warm welcome.”
Winners of the Gold Label Elite Marathon men’s and women’s categories took home prize money of USD $30,000 each.
Mr Roy Teo, Industry Development, Technology & Innovation Group of Sport Singapore and Mr Patrick Lee, Cluster Chief Executive Officer of Singapore & ASEAN Markets of Standard Chartered were present to congratulate the male elite runners at the Gold Label Elite Marathon finish line. Mr Patrick Lee also joined Ms Ong Ling Lee, Executive Director, Experience Development Group, Sports & Wellness, Singapore Tourism Board, in welcoming the female elite runners as they crossed the finish line.
As the race started, Mr Roy Teo commented, “As one of Singapore’s largest mass participation athletic events, SCSM today is a testament to the passion and dedication of Singaporeans for sports and fitness. It was inspiring to see these runners come through the National Stadium this weekend as they pushed their limits and celebrated the joy of running.”
National athlete Soh Rui Yong claimed the top spot in the National Championship Marathon men’s category. Image credits: The IRONMAN Group
National Championship: A Testimony to Running Excellence in the Local Community
The National Championship also saw compelling performances, with runners Soh Rui Yong and Rachel See claiming the titles of men’s and women’s marathon champions and SGD $10,000 each, with finishing times of 2:40:34 and 3:05:51 respectively. These victories underscore the depth of running talent in Singapore and the event’s role in fostering a vibrant local running community.
Soh finished ahead of Daniel Leow who clocked 2:48:08 while Benjamin Khoo timed in at 2:50:37 in third.
See, who also finished first in the Masters category, was around seven minutes ahead of Jasmine Teo in 3:13:35 while third-placed Jasmine Goh was closely behind in 3:13:46.
In the National Championship half marathon category, Shaun Goh pulled away with 2km to go to finish first in 1:12:49, ahead of Jon Lim’s time of 1:13:01. Jeevaneesh Soundararajah was third in 1:15:45.
Vanessa Lee won the National Championship women’s half marathon in 1:28:30. She also finished second overall in a photo finish with Philippines’ Artjoy Torregosa. In second place was Serena Teoh in 1:29:56 while Leann Lee was third in 1:38:17.
In the Masters category, Yong He claimed the men’s overall title with a marathon finish of 02:51:07, while Kok Soon Chua came in second with a timing of 02:58:36. In the women’s Masters, Rachel See took top spot with a race timing of 03:05:51 while Jasmine Goh took second spot with 03:13:46. Yin Fuyu was third in 3:29:28.
Guinness World Record: A Pursuit of Resilience
A new Guinness World Record was set on Sunday, with Singapore Para-athlete, Zac Leow, finishing the marathon in the CI1 (men) para-classification in a record time of 4 hours 51 minutes 59 seconds.
An emotional Leow said, “It was a struggle to reach the finish line. I’m thankful that the route is different this year because running past key landmarks rejuvenated me when I struggled. I’m from Victoria School (along the East Coast Parkway service road), so when I saw my school, I was reminded of the fighting spirit instilled in us there and that kept me going.”
Leow also made history on his daughter’s birthday, Mika, who turns two today. He added that he will be retiring from races but will continue running to stay fit.
Jeff Edwards, Managing Director of Asia for The IRONMAN Group commented on the success of the race, “SCSM2023 epitomised the unifying power of sports, and its ability to cross cultural and geographical boundaries to unite individuals through their shared passion for running and their pursuit of personal excellence. We are especially pleased that we were able to offer runners a truly special finish at the National Stadium this year. The strong showing of international participants is a testament to the event’s growing stature, not just in Singapore, but also with serious runners everywhere. We look forward to elevating the event further and are deeply grateful for the wholehearted support of Sport Singapore, Singapore Tourism Board, and Standard Chartered, which have helped make the event what it is today.”
Adopting habits that encourage sleep is crucial, just as you would follow a daily schedule to maintain the health of your skin and teeth. Doctors use the phrase “sleep hygiene” to describe these sleep-promoting behaviors rather than how clean you are before bed. The goal is to adopt healthy behaviors that facilitate restful sleep and to steer clear of those that impede it. Studies show that non-pharmaceutical methods, such as the sleep hygiene checklist below, are beneficial for 70–80% of those suffering from chronic insomnia.
1) Reduce Caffeine Intake
Even if you feel tired during the day, give up caffeine-containing foods and beverages, including chocolate. Remember that certain medications have high levels of caffeine. Plan ahead or keep nutritious, non-caffeinated snacks on hand in case you get the need to have one.
2) Keep a regular sleep schedule
Even on the weekends, go to bed and wake up at the same time every day. Though it may not sound enjoyable at first, you’ll discover that it really helps to not have to constantly adjust with different bedtimes and wake-up hours throughout the week. The extra early hours on the weekends may allow you to fit in other healthy routines, such as joining the swimming or jogging group you’ve been wanting to.
3) Hide the bedside clock
If you hide the bedside clock, you won’t be able to see it when you wake up in the middle of the night and start worrying about how little sleep you have left. Ironically, instead of allowing us to sleep for that valuable brief period of time, this tends to keep us up.
4) Prepare your bedroom for sleep
Make sure your room is ready for sleep by utilizing a white noise machine to muffle noise, buying room-darkening curtains or a sleeping mask to block light, and positioning your bed against an interior wall to reduce exposure to noise. Don’t forget to maintain a cool bedroom. Cooler bedroom temperatures have been demonstrated to increase metabolism in addition to aiding in sleep.
5) Keep the bedroom a bedroom
As you probably already know, the bedroom should only be used for sleeping. In this manner, when you go to bed, your body will recognize that it is time to sleep and not to, say, begin working on that report or watching TV.
Feeling tired and sluggish all the time can significantly impact your daily life, making it challenging to focus on work, engage in social activities, and maintain overall well-being. While insufficient sleep and a lack of physical activity are common culprits behind low energy levels, several unexpected factors can also contribute to fatigue. Understanding these hidden causes can help you identify and address the root of your fatigue if you constantly suffer from low energy levels. Keep reading this article to learn more.
1. Hypothyroidism
Your body’s thyroid gland produces two thyroid hormones, T3 (triiodothyronine) and T4 (thyroxine), which are responsible for regulating the body’s metabolic rate, growth, and development. Other functions include playing a part in the regulation of the body’s temperature, gut motility, brain development, and skeletal muscle contraction.In some cases, the thyroid gland cannot produce enough of the thyroid hormones needed by the body, and this condition is known as hypothyroidism. It is due to iodine deficiency in the diet. Common symptoms include fatigue, weight gain, menstrual period abnormalities, slower heart rate, dry skin and hair, forgetfulness, hoarse voice, and cold intolerance. If you are always tired and experiencing these symptoms, consult your doctor so they can perform blood tests to find out if you have undiagnosed hypothyroidism.
2. Iron Deficiency Anemia
Inadequate iron in your diet can lead to a condition known as iron deficiency anemia. Your body uses iron to synthesize a protein called hemoglobin. It is present in red blood cells and enables them to carry oxygen all over the body. Inadequate iron can lead to low hemoglobin levels, decreasing the oxygen your red blood cells can carry.
When less oxygen reaches your tissues and muscles, it deprives them of energy, making your heart work harder to pump oxygen-rich blood around your body and tire you. Signs and symptoms of iron deficiency anemia (apart from fatigue!) include:
heart palpitations
shortness of breath
frequent headaches
Pallor
brittle or spoon-shaped fingernails
dry and damaged skin and hair
restless legs
swollen tongue and throat
A craving for eating non-food items like dirt, clay, chalk, ice, or paper, called pica
Consult your doctor in case of these symptoms so they can perform tests to determine the severity of your condition and prescribe appropriate medications. Untreated iron deficiency anemia can weaken your immune system and make you more susceptible to infections. You can strengthen your immune system by taking vitamin D, C, zinc, and Beta Glucan 1 3D supplements.
3. Stress
Stress is a cause of fatigue that most people overlook. Not only does stress mentally exhaust you, but it can also physically tire you. When stressed, your body releases the “fight or flight” hormones adrenaline, noradrenaline, and the stress hormone cortisol. These hormones cause your heart rate to increase, your blood pressure to rise, and your muscles to tense. This can lead to physical and mental fatigue from the constant alertness.
Stress can also disrupt sleep, leading to daytime fatigue and other problems such as irritability, mood swings, and difficulty concentrating. Stress can also lead to unhealthy behaviors like eating unhealthy foods, skipping meals, and drinking alcohol or caffeine, which all contribute to fatigue.
If you suspect that you are experiencing stress-related fatigue, it’s essential to identify the source of your stress so that you can address it. Healthy ways to manage stress include exercising, meditation, or yoga. Consider talking to a therapist or counselor as well.
4. Obstructive Sleep Apnea
Sleep disorders like obstructive sleep apnea are another cause of low energy levels. In this condition, your breathing is interrupted during sleep for longer than 10 seconds.
In obstructive sleep apnea, the muscles of the back of your throat relax, expanding too much and narrowing or closing your airway. This lowers the oxygen level in the blood, causing a buildup of carbon dioxide.
Your brain senses this and briefly rouses you from sleep so that you can reopen your airway. On average, it happens five times per hour, and these frequent interruptions decrease sleep quality, resulting in daytime fatigue, poor concentration, morning headaches, irritability, and low mood.
Snoring loud enough to disturb your sleep or the sleep of others, pausing your breathing during sleep, and then waking up gasping or choking are some telltale signs of sleep apnea. If you think you suffer from this sleep disorder, speak with your doctor. They will review your symptoms, take your medical history, conduct a physical exam, recommend a sleep study, and order additional tests to rule out other medical conditions that may be causing your symptoms.
Endnote
Besides a lack of physical exercise and sleep deprivation, various underlying medical conditions can cause low energy levels. You must consult a doctor if you suffer from any of the symptoms of the previously mentioned medical conditions. They can perform the necessary tests to help diagnose your condition and prescribe the appropriate medications. By identifying the underlying causes and taking proactive steps to address them, you can reclaim your energy, enhance your well-being, and live life to the fullest.
The Borobudur Marathon 2023, Powered by Bank Jateng, took place in the Borobudur Temple area, Magelang, Central Java, on Sunday, November 19, 2023.
The Borobudur Marathon 2023 has had a positive economic impact on the Magelang community and its surroundings.
The Borobudur Marathon 2023, Powered by Bank Jateng, was successfully held in the Borobudur Temple area, Magelang, Central Java, on Sunday, November 19, 2023. A total of 10,000 runners participated in the event, which was organized through a collaboration between the Provincial Government of Central Java, Bank Jateng, Harian Kompas, and the Borobudur Marathon Foundation.
Participants were divided into three categories: 10K, half marathon, and marathon.
A number of international runners added excitement to the Borobudur Marathon 2023 Powered by Bank Jateng. Likewise, several national long-distance runners, including Agus Prayogo, Betmen Manurung, Odekta Naibaho, and Pretty Sihite, also participated in the race. The competition also featured a group of young runners aged 15-18, who are part of the Bank Jateng Young Talent, covering a distance of 10 km.
Present at the press conference for the implementation of the Borobudur Marathon 2023 Powered by Bank Jateng were, among others, Acting Governor of Central Java Nana Sudjana, Deputy Chief Editor of Harian Kompas Budiman Tanuredjo, and Acting President Director of Bank Jateng Irianto Harko Saputro.
Acting Governor of Central Java, Nana Sudjana, expressed appreciation for the successful organization of the Borobudur Marathon 2023 Powered by Bank Jateng. He stated that Magelang is ready to welcome the next Borobudur Marathon event.
Nana Sudjana expressed his hope that the Borobudur Marathon event will continue to grow and improve in the following years. He wishes for an increased number of participants, more international runners becoming aware and joining the race in Magelang. He stated, “And we, in Magelang, are ready to welcome the runners who will come to participate in the Borobudur Marathon!”.
Deputy Chief Editor of Harian Kompas, Budiman Tanuredjo, assessed that the organization of the Borobudur Marathon 2023 Powered by Bank Jateng went well, and participants were able to enjoy the event.
Similarly, Acting President Director of Bank Jateng, Irianto Harko Saputro, expressed a similar sentiment. “You can see from the enthusiasm of the runners who came to Magelang to participate in the Borobudur Marathon 2023, the entire local community turning out to cheer on the runners, from accommodations such as hotels and homestays filled with runners, to other efforts enjoyed by the runners. Certainly, the Borobudur Marathon 2023 Powered by Bank Jateng has a positive impact on its surroundings,” said Irianto.
The success of the Borobudur Marathon 2023 Powered by Bank Jateng can be seen, among other things, in the number of participants, which is similar to the pre-Covid-19 period. Carrying the theme “Voice of Unity,” the vibrancy of this event is not only felt by the runners but also by the people of Magelang and its surroundings. Several activities held as part of and to enhance the Borobudur Marathon 2023 Powered by Bank Jateng have added liveliness to Magelang and the Borobudur Temple area.
This event can be watched live on Kompas TV. Live coverage can also be followed through the Instagram Story of Borobudur Marathon.
