Running Downhills: What You Need to Know

December 29, 2023

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.

Check out Income’s PA Fitness Protect now!

_{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.}

_{Information is correct as at 29 Dec 2023.}

How to Choose the Best Shoes for Walking or Running

Team JustRunLah!

December 18, 2023

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.

Running in Style: Choosing Perfect Running Kits for Comfort and Performance

Team JustRunLah!

December 11, 2023

“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.

The Vital Role of Deep Tissue Sports Massage in Post-Marathon Recovery for Fitness Enthusiasts

Team JustRunLah!

December 6, 2023

Introduction to Deep Tissue Sports Massage

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.

What Are Some of The Most Popular Martial Arts Today?

Team JustRunLah!

December 6, 2023

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.

Easy Circuit Training Tips For Developing a Gym Schedule

Team JustRunLah!

December 6, 2023

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!

More than 44,000 Runners in Standard Chartered Singapore Marathon 2023 Cover Distance To The Moon And Back

Team JustRunLah!

December 4, 2023

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.”

5 Habits For A Better Night’s Sleep

Team JustRunLah!

December 4, 2023

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.

4 Unexpected Reasons for Low Energy Levels

Team JustRunLah!

November 28, 2023

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 Successfully Held, 10,000 Runners and the Magelang Community Immersed in the Voice of Unity.

Team JustRunLah!

November 27, 2023

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.

British Triathletes Max Stapley and Kate Waugh Secured The Championship At The 29th Laguna Phuket Triathlon

Team JustRunLah!

November 27, 2023

Phuket, Thailand – The Laguna Phuket Triathlon, Southeast Asia’s longest-running final competition, concluded on November 19, 2023, at the integrated resort destination of Laguna Phuket on Phuket Island, Thailand. With over 1,000 triathletes representing 30 countries, the event fostered a vibrant and enjoyable atmosphere, showcasing Phuket as a worldclass sports event destination. Once again, it highlighted the allure of organizing top-tier sports events in the picturesque setting of Phuket, demonstrating to the world the island’s charm and suitability for such prestigious competitions.

The competition commenced at 6:30 a.m. with the start of the Triathlon, featuring men’s and women’s Pros. Subsequently, participants in the sprint triathlon and duathlon began their races.

Triathlon competitors faced challenging stages, conquering a 1.8-kilometer swim in the Andaman Sea and lagoon, a rigorous 55-kilometer cycling route navigating mountain trails, and a demanding 12-kilometer run within Laguna Phuket. All races concluded at Laguna Grove, with the cut-off for each distance set at approximately 12:30 p.m.

In the men’s category this year, the victorious athlete was “Max Stapley,” the British triathlete, marking his debut in the Laguna Phuket Triathlon. He claimed the top spot by completing the race with an impressive time of 2 hours, 32 minutes, and 53 seconds. Securing the second position was “Max Studer” from Switzerland, finishing in 2 hours, 34 minutes, and 09 seconds, while the third-place finish went to “Anthony Costes” from France, recording a time of 2 hours, 35 minutes, and 32 seconds. In the women’s division, the title of champion was claimed by “Kate Waugn” from the United Kingdom, securing victory in the Laguna Phuket Triathlon. She completed the challenging course in 2 hours, 46 minutes, and 04 seconds. The second position was earned by “Julie Derron” from Switzerland, finishing the race in 2 hours, 47 minutes, and 45 seconds, while the third spot was secured by “Sophie Malowiecki” from Australia, posting a time of 2 hours, 52 minutes, and 12 seconds.

Amidst a strong representation by Thai triathletes in this year’s competition, Thanadol Wisarutsin, an 18-year-old from the Thai national team and the youngest competitor, secured the Thai championship with an impressive time of 2 hours, 51 minutes, and 51 seconds. Meanwhile, Jaray Jearanai, the Thai championship 11 times, completed the race in an impressive 2 hours, 53 minutes, and 33 seconds. Another noteworthy participant was “Tao-Somchai Khemglad,” a favorite from the teenage era in the ’90s. Making his debut in the Laguna Phuket Triathlon, he impressively conquered the challenge. This accomplishment marks a significant milestone, fulfilling his dream of participating in a premier global triathlon program.

Mr. Paul Wilson, Vice President and Deputy Managing Director of Laguna Phuket said, “We extend our congratulations to the triumphant triathletes of this year’s championship. Our heartfelt thanks go to all participants, across various sectors, for their dedicated contributions that culminated in the success of the 29th Laguna Phuket Triathlon, showcasing a splendid victory for Phuket, Thailand. This achievement mirrors the unity and spirit of community efforts, paving the way for the continued growth and success of the Laguna Phuket Triathlon in the years ahead. We invite everyone to anticipate its return, promising that its 30th year will undoubtedly be grander than ever.”

The “Laguna Phuket Triathlon” is renowned worldwide as Southeast Asia’s longest running and most successful triathlon event. Over the years, it has attracted a multitude of highly skilled triathletes from various corners of the globe. This year, The Laguna Phuket Triathlon is ready for its 29th edition, thanks to pivotal collaborations with several national heavyweights. These include Phuket Province, the Tourism Authority of Thailand (TAT), the Sports Authority of Thailand under the Ministry of Tourism and Sports, and Thai Airways, among others. For additional details of Laguna Phuket Triathlon, visit Facebook page: www.facebook.com/LagunaPhuketTri or www.lagunaphukettri.com .

7 Things To Note When Getting Back To Fitness After Dental Implants

Team JustRunLah!

October 31, 2023

Stepping back into your fitness regimen after a medical procedure always comes with caution, excitement, and questions. Especially after dental implants, you might wonder how this change in your oral structure might affect your fitness habits.

Can you jump straight back into high-intensity workouts? Or should you wait for your dentist’s approval? Dive into these critical considerations as you embark on your fitness journey post-implant.

1. Understand The Basics Of Dental Implants

For those unfamiliar with them, dental implants are modern solutions for missing teeth. They consist of titanium posts surgically inserted into the jawbone beneath your gums, serving as roots for replacement teeth. This procedure is transformative, but it’s essential to understand some critical points before jumping back into an intensive fitness routine.

After surgery, your body needs to adjust and recover. Dental implants also need time to bond with your bone and heal. With this in mind, avoiding high-impact activities for a while is wise. Activities such as boxing, jumping, or intense cardio can jeopardize your new implants. They might increase blood flow, leading to swelling or discomfort around the implant. However, it’s not just about exerting yourself with exercises; activities like blowing up a balloon or playing a wind instrument can also exert unwanted pressure.

While dental implants are strong and closely resemble natural teeth, they’re not invincible. The key is to be gentle, giving them ample time to integrate.

2. Prioritise Hydration

During recovery, staying hydrated is crucial. It’s not just about quenching thirst, as hydration aids your body’s healing process. Drinking enough water facilitates faster recovery of oral tissues and helps eliminate toxins.

Also, as you gradually ease back into your fitness routine, sweating and higher metabolic rates can increase the risk of dehydration. So, to ensure optimal muscle recovery and maintain stamina, it’s important to stay well-hydrated.

Although it seems simple, consciously drinking water can make a big difference in recovery. Keep a water bottle handy during workouts, and if you experience dry mouth, take that as a cue to hydrate.

3. Listen To Your Body

It’s crucial to be highly attuned to your body’s signals when reintroducing exercise after the procedure. Start with mild exercises, gradually increasing intensity. Although you might be eager to return to your old routine, patience is vital.

Brisk walking or gentle stretches can be effective. However, it’s important not to ignore any discomfort, pain, or sensation around the implant area. These signals could indicate that something is amiss. Addressing these feelings and consulting your dentist is advisable if you are unsure about any symptoms.

4. Factor In Nutrition

A healthy diet helps speed up your recovery, setting the stage for your return to fitness. As such, your diet should include foods rich in Vitamin C, Vitamin D, calcium, and protein. These nutrients aid in bone and tissue regeneration.

While you add beneficial foods, consider what to reduce. Too much sugar or overly acidic foods, for instance, can harm your oral health. Aim for a balanced diet to support both dental and overall health.

5. Maintain Impeccable Oral Hygiene

Maintaining impeccable oral hygiene is paramount, especially post-surgery. Any complications or infections can hinder both your dental recovery and fitness goals, so brushing, flossing, and rinsing daily are essential.

Moreover, follow any post-op care instructions from your dentist, such as dietary restrictions or using specific mouthwashes. Infections can not only jeopardize your implant but also sap your energy. By maintaining a clean mouth, you pave the way for a smoother and more successful recovery.

6. Consult Your Dentist Regularly

Post-procedure check-ups are just as crucial and necessary to ensure the successful integration of your implant. These check-ups also provide an opportunity to discuss your fitness plans and seek personalized advice from them.

Furthermore, staying connected with your dentist helps anticipate potential issues or complications and offers peace of mind. They’ll guide you through recovery stages, enabling you to adjust your fitness strategies accordingly.

7. Set Realistic Expectations

Everyone’s recovery journey is unique. Some may bounce back within weeks, while others might take longer. That said, measure your progress based on your personal experience.

In terms of exercise, consistency is more important than intensity. So, opt for low-impact exercises and gradually increase intensity to avoid overexertion and complications. Also, remember to celebrate even the smallest victories, as each active day contributes to your overall recovery.

Be kind to yourself. Healing is a process, and occasional hiccups are expected. The goal is continuous progress, regardless of pace.

In Conclusion

Getting back into your fitness routine after dental implants demands patience, awareness, and care. It’s not about the speed of your return but the quality of the journey. By understanding dental implants, staying hydrated, tuning into your body, and seeking professional advice, you’ll find a balanced path to both dental and physical wellness.

Over 9,000 Ladies Laced Up to Reach for Great in the Great Eastern Women’s Run

Team JustRunLah!

October 30, 2023

GEWR23 — The 17th edition of the Great Eastern’s Women Run welcomed over 9,000 participants and raised $260,000 for charity

Singapore, 29 October 2023 – Over 9,000 ladies convened as the 17^th edition of the Great Eastern Women’s Run (GEWR) kicked off at the Singapore Sports Hub this morning. This year marks the full-scale return of Singapore’s only all-women’s run since the pandemic featuring six race categories and with runners between the ages of 3 and 82 participating. In a nod to GEWR’s integral role in uplifting female communities, participants also included rehabilitation beneficiaries from Singapore Cancer Society, women from Daughters Of Tomorrow and runners with special needs through the co-operative Runninghour.

This year’s Guest-of-Honour was Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law, who flagged off the 5km race with Khor Hock Seng, Group Chief Executive Officer of Great Eastern, and presented the trophies and cash prizes to the race winners.

Commenting on the event, Minister Tong said: “The Great Eastern Women’s Run holds a unique place in our local sporting calendar as Singapore’s only allwomen’s race – championing the unity of women in health, wellness, community and friendship. It is an excellent testament to the power of sport in bringing people together, advocating healthy living, and making a positive impact on our wider community.”

The by-invite-only Elite 21.1km Half Marathon saw the return of previous years’ winners and participants. This year, Vanessa Lee came in first at 1:22:51. She was joined on the podium by Jasmine Teo and Rachel See who came in second and third place respectively, at 1:23:16 and 1:24:58 respectively.

The winners of the by-invite-only 21.1km category for local Elite runners on the podium, with Khor Hock Seng, Group Chief Executive Officer, Great Eastern, and Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law

Elite category winner Vanessa Lee said: “I didn’t expect to cross the finish line first today as there was such strong competition from my fellow runners who also gave it their all this morning. I am glad that my training over the past few months paid off!”

The Great Eastern Women’s Run also champions the uplifting of communities in Singapore through fundraising. This year, Great Eastern and its employees and financial representatives raised $260,000 for the beneficiary organisations, Daughters Of Tomorrow and Singapore Cancer Society.

Great Eastern raised $260,000 for beneficiary organisations, Daughters Of Tomorrow and Singapore Cancer Society

Khor Hock Seng, Group Chief Executive Officer, Great Eastern, said: “The Great Eastern Women’s Run is a celebration of female empowerment and female potential. This year, it continues to energise and engage women in their fitness journeys while raising funds for needy causes. We are very proud and thankful for the strong and sustained support of our staff, Financial Representatives, elite athletes and race participants, as well as our corporate partners and Ministers. We will continue to create the space and stage for women of all ages and ambition to be the greatest version of themselves.”

Participants were rewarded with a slew of activities in the Race Village after their run. Participants could refuel with complimentary food and drinks, capture memories at Instagrammable photo walls, and bring home a souvenir at the DIY badge making booth. The post-race powder rooms and massage zones were popular among participants to relax and freshen up. The little ones were thrilled by the burst of sweet treats from the candy cannon and took joy in the inflatable bouncy castles and craft activities.

*Cooling down post-race at the Race Village*

3 Ways to Boost Energy For Exercise

Team JustRunLah!

October 27, 2023

Having trouble working out? Do you wish you had more energy to exercise? The last thing you want to do is spend your precious energy at the gym when you’re tired or run down. Taking a rest day can be a great way to aid your recovery.

However, if you feel tired more days than not, you may need to make some lifestyle changes that will boost your energy so that you can exercise more. The following tips will help you boost your energy levels:

1) Get more energy through a balanced diet

It is important to consume carbohydrates before running. Carb-loading will help you optimize your glycogen stores the night before a big race. The first thing you should eat in the morning is a breakfast that contains complex carbohydrates that are easy to digest. Since these nutrients are harder to break down, you’ll get an ongoing supply of fuel for several hours. Oatmeal is an excellent example of a complex carbohydrate. It is a good source of fibre and nutrients. Since oatmeal is gluten-free and composed of whole grains, it is slower to digest and provides energy evenly instead of all at once.

2) Have an energy shot

Consider consuming 5-hour ENERGY® Shots to beat mental fatigue and enhance workout performance. It is a healthy alternative to energy drinks in Singapore since it contains essential B vitamins, just four calories and has zero sugar in its 57ml shot.

Using caffeine from green tea extract, low-calorie 5-hour ENERGY® shots help to elevate your energy levels. B vitamins in each shot also support mental focus and energy levels. In fact, 86% of users* agree that 5-hour ENERGY® shots beat mental fatigue and improve energy levels. So, whatever your schedule or how intense your workout is, 5-hour ENERGY® shots help you to accomplish more!

_{*Statement answered as “Strongly Agree” and “Agree” on www.tryandreview.com, by 105 out of 122 testers as of 06/03/23}.

3) Exercise with a friend

Exercising is great for the mind and body, but sometimes, staying motivated is challenging. That is why having a friend who exercises with you can be extremely beneficial. The best part is you will get healthier simultaneously as you catch up, laugh, and encourage each other. They are your #1 supporter!

About 5-hour ENERGY®

With more than 5 billion bottles sold worldwide, 5-hour ENERGY® shots have been the No. 1 energy shot in the USA since 2004. 5-hour ENERGY® is also the official energy shot of the Standard Chartered Singapore Marathon 2023. Get your shot at major retailers and shop.5hourenergy.com.sg today!

10 Routines That Naturally Energized People Follow

Team JustRunLah!

October 23, 2023

Ever wonder why certain people appear to be more energetic than others? A few minor lifestyle adjustments could help you feel more energised. Find out what’s on the list today~

1) They get more sleep

According to a 2010 Society for Neuroscience study, sleep may replenish your brain’s cellular energy in the regions you use most when you’re awake. A good night’s sleep might help you wake up feeling rejuvenated.

2) They drink enough water

Make sure you’re receiving the recommended eight glasses, or more if you’re working out or spending time outside in the heat. According to a 2012 study that was published in the Journal of Nutrition, even a small amount of dehydration can cause fatigue and low energy.

3) They give themselves a break

People who are productive take breaks regularly and are highly energetic, right? So, would taking frequent breaks increase your energy and productivity? According to a University of Illinois study, taking a quick break every hour will help you focus better and maintain your energy levels. So.. what are you waiting for? Take a break now!

4) They work out

Though it may seem paradoxical, energy must be expended in order to create energy. However, it really does work, and it’s one of the tricks used by women who manage to work out daily. Maintaining an exercise regimen may help you feel less fatigued overall. According to a University of Georgia study, getting regular exercise increases energy.

5) They eat the right food

Yes, certain foods will keep your energy tank fuller than others. But you may increase your energy with a nutritious diet overall. Harvard Medical School experts advise consuming foods high in energy, such as whole grains and healthy unsaturated fats. Maintaining a small, regular meal schedule and cutting back on sugar and alcohol will also help you prevent energy surges and crashes.

6) They stand

You’ve probably heard about the advantages of standing at your desk. While it’s not something that everyone can accomplish at work, you can still accomplish it during your free time because sitting around all day is exhausting. You need to get up and stand up in order to re-energize. Standing for long periods of time during the day has been shown in several studies to increase energy and lower anxiety.

7) They see the glass as half-full

An optimistic mindset provides significant health benefits, including lowering blood pressure and the likelihood of heart problems recurring, according to a 2008 article published on the Harvard Health Publishing website. Additionally, it elevates your mood and enhances your general health.

8) They spend time outdoors

Because sunlight keeps your serotonin levels high, researchers have shown that spending time outside can increase your energy levels. This keeps your energy up and your mood stable, positive, and focused.

9) They don’t go crazy with the caffeine

According to research, caffeine can significantly improve your energy and general performance when taken in moderation. However, excessive coffee use might interfere with your ability to sleep and cause a breakdown once the benefits wear off.

10) They cut back on their vices

Yes, you are aware of the dangers of smoking, but keep in mind that marijuana and drinking can also deplete your energy. As stated in a 2019 blog entry by Harvard Health Publishing, they cause sleep disturbances but can have sedative effects when you’re up.

Couple Goals As Newlyweds Josh & Ashleigh Seal IRONMAN 70.3 ASIA-PACIFIC Championship Titles

Team JustRunLah!

October 7, 2023

More than 1,400 triathletes participated in the IRONMAN 70.3 Asia-Pacific Championship & 2023 IRONMAN MALAYSIA
Participants from 60 countries make this spectacle a grand success in Langkawi island

LANGKAWI, OCTOBER 7: Newly married couple Josh Amberger and Ashleigh Gentle earned themselves a fairytale finish after they were crowned the 2023 IRONMAN 70.3 Asia-Pacific Championship (APAC) male and female winners champions in a competitive field.

It was a day that will live long in memory for Langkawi Island and Malaysia, with the country hosting its maiden IRONMAN 70.3 Asia-Pacific Championship supported by the Malaysia Convention & Exhibition Bureau (MyCEB) since IRONMAN first stamped its footprints here some 23-years ago.

This year’s edition was even more significant with the return of the professional triathletes, some four years since 2012 Olympic silver medallist Javier Gomez shattered the IRONMAN Malaysia course record.

On Saturday, it was Amberger who hogged the limelight in the men’s category after turning in a majestic performance to finish the 1.9km swim, 90km bike and 21km run course with a time of 3:50:47 under testing conditions on Saturday.

The Australian led the swim at the Danna Langkawi and kept his lead his advantage intact for large parts of the 90km bike course through the hilly and winding course terrain which took the participants through the Langkawi Falls and the coastline of Pantai Kok.

The 34-year-old later saw his lead dissipate as fellow compatriots Mike Phillips and Kurt Mcdonald swapped places at the top, before regaining his advantage in the final stretch of the run as he made his way his through Cenang beach to the Pelangi Beach Resort finish line to seal victory.

“I built into the run but didn’t take the lead until the final 11 or 12 kilometres. When I got it, I just wanted to push the advantage to seal the deal. It’s an amazing feeling to win the IRONMAN 70.3 APAC Championship in Langkawi. I’m super happy to win it,” said the 11-times IRONMAN 70.3 Champion, who also captured his second IRONMAN 70.3 Asia-Pacific Championship.

In this multisport event where women are on equal footing as the men, Amberger’s wife Gentle completed a magnificent day for their household as she finished champion with a time of 4:10:17, almost six minutes ahead of her closest competitor.

Gentle saved her best for the final leg of the course when she completed the run course in less than 80 minutes.

The two-time Olympian, who was greeted with a hug and kiss from her husband, hailed him as a bedrock to her success.

“The highlight for me was seeing Josh win. He has helped me so much in my career and to see him have this success makes me happy. We got married last year, but we have been out on the triathlon circuit for over a decade and shared some great experiences together. To be able to come here and take two titles to one household feels pretty good,” she said.

Besides a total prize purse of $75,000 (RM RM354,562) and bragging rights, the top competitors were also vying for qualification to the 2024 VinFast IRONMAN 70.3 World Championship in Taupo, New Zealand.

Meanwhile, Teh Kuok Yen and Esther Joy Chen Hong Li did Malaysia proud by finishing the race as the fastest overall IRONMAN 70.3 Langkawi age-groupers.

Kuok Yen clocked 4:32:13 to become the fastest Malaysian Male, while national triathlete Esther Joy Chen finished with 5:07:39 to become the quickest local female competitor.

Jeff Edwards, the Managing Director of IRONMAN Asia said this year’s edition set a successful milestone for this series in the region.

“The good number of participants for the IRONMAN 70.3 Asia-Pacific Championship and IRONMAN Malaysia continues to showcase the value and potential that Langkawi Island brings to this event. We saw how every athlete, both amateur and professional give their best, and what made it more compelling was the fact there were so many locals cheering them at the finish line. We foresee that the IRONMAN 70.3 Langkawi & IRONMAN MALAYSIA will continue to be a signature event in the Asian region for many years to come,” he said.

CG Lim, the Regional Director for IRONMAN Asia said the IRONMAN 70.3 Asia-Pacific Championship could open more opportunities for the island community moving forward.

“The local communities and authorities remain one of the key pillars to our success, and again their dedication to ensure everything ran smoothly was of the highest order. We could see a bigger participation next year due to this, and that will create more economic opportunities for the local community which would be deserving of their efforts,” he said.

While IRONMAN 70.3 Langkawi saw athletes compete over a 1.9km swim, 90km ride and 21.1km run those taking on IRONMAN Malaysia took part in a 3.8km swim, 180km ride and 42.2km run, with all crossing the famous IRONMAN finish line.

Besides the 40 qualifying slots to the 2024 VinFast IRONMAN 70.3 World Championship, there were also 70 qualifying slots available for the 2024 VinFast IRONMAN World Championships.

This includes 20 qualifying slots for the male triathletes at the World Championships in Kailua-Kona, Hawaii while the female athletes will receive 50 qualifying slots for their world meet at Nice, France.

As mentioned by CG, the local community contributed immensely to the success of this event through almost 2,000 volunteers.

The Langkawians played their part in every way possible, from their much needed help at the aid stations along the bike course to turning on their vehicle headlights as the field made their way along the Langkawi International Airport.

Langkawi island continues to attract millions of tourists every year, and it was the same for this IRONMAN events as participants brought their friends and families to enjoy the beautiful beaches, the sumptuous delicacies and vibrant nightlife.

2023 IRONMAN 70.3 Asia-Pacific Championship Langkawi – Pro Male
Position	Given name	Family name	Country	Finish time
1	Josh	Amberger	Australia	3:50:47
2	Mike	Phillips	Australia	3:52:23
3	Kurt	McDonald	Australia	3:54.33

2023 IRONMAN 70.3 Asia-Pacific Championship Langkawi – Pro Female
Position	Given name	Family name	Country	Finish time
1	Ashleigh	Gentle	Australia	4:10:17
2	Amelia	Watkinson	Australia	4:16:05
3	Lottie	Lucas	UAE	4:20:59