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5 Races To Celebrate 2019 International Women’s Day

Team JustRunLah!
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5 Races To Celebrate 2019 International Women’s Day

For 2019, International Women’s Day‘s campaign theme is #BalanceforBetter. It aims to build a balanced world where both genders are equally appreciated in today’s society. So today, 8th March, it’s a day to celebrate women!

Check out these events which commemorates International Women’s Day and celebrate women from all walks of life together.

1) Mizuno Women’s Run

This run was conceived to encourage women of all ages to get active through running. In 2019, Mizuno Women’s Run would like to Reach Beyond. Reach Beyond expresses Mizuno’s desire to support anyone who wishes to not only achieve their goals but to surpass them, whether they are serious athletes or just individuals who believe in the value of sport.

When: 7th April 2019
Where: Clark Quay Central, Singapore
Categories/Price: 2KM Fun Walk (S$35.00) / 5KM Individual (S$55.00)
Entitlements: Runner’s Tank Top, Race Bib, Finisher Medal

Register Now!

2) Nagoya Women’s Marathon 2019

The Nagoya Women’s Marathon is an elite race known as a qualifying trial for the Olympics and the World Championships. The course is also popular for being wide and mostly flat, which makes it easy to run and break records. While the race still serves as a world-leading competition among elite athletes, its time limit is set to be 7 hours long, so that even beginners can easily complete it!

Nagoya Women’s Marathon Official Website

When: 10th March 2019
Where: Nagoya Dome, Nagoya, Japan
Categories: Full Marathon
Entitlements: A pendant specially designed for the Nagoya Women’s Marathon 2019 by Tiffany, a world-class premium jeweller, and a finisher T-shirt specially made by New Balance.

Nagoya Women’s Marathon Official Website

If you wish to read more about the Nagoya Marathon’s unique experience, click here!

Find out more about Nagoya Women’s Marathon 2019 here!

3) Women’s Day Run Bengaluru 2019

Women’s Day Run Bengaluru 2019 Facebook

Giving more power to women, the run intends to bring all the women, their families, and friends to come together and celebrate womanhood.

When: 10th March 2019
Where: Cubbon Park, Bangalore, Karnataka, India
Categories: 10KM / 5KM
Entitlements: Finishers’ Medal

Find out more about the event here!

4) Malaysia Women Marathon 2019

This year Malaysia Women Marathon 2019 teamed up with one of Malaysia’s highly regarded artist Habsah Abang Saufi to encapsulate the theme an “Ode to Women”. We recreated her painting from a series of her work called “Wanita” and used it onto for our event t-shirt. This dedication is wonderfully apt for a women’s event such as ours as we hope that this theme will recollect our stand towards an issue that we are proud to be associated with, Gender Equality.

When: 3rd March 2019
Where: Petaling Jaya, Selangor, Malaysia
Categories: Full Marathon / Half Marathon / 10KM / 5KM
Entitlements: Event Tee and Finisher Tee with Habsah Abang Saufi’s artistry & Medal Embellished with Crystals from Swarovski

Check out their Facebook for 2020 updates!

5) RACQ International Women’s Day Fun Run

Together, RACQ International Women’s Day Fun Run can raise $800 000 for personalized, practical support services and life-saving breast cancer research at Mater—to show women with breast cancer that they’re not alone.

When: 3rd March 2019
Where: Cultural Forecourt, South Bank, Brisbane, Australia
Categories: 10KM / 5KM
Entitlements: Event T-shirt

Stay tuned to their website for 2020 updates!

Are you looking to join more running events?

Check out the selected events available for registration on our platform, JustRunLah! Connect. Registering via our platform is safe, fast and secure!

Running Club in the Central: Team Runfanatics

Team JustRunLah!
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Running Club in the Central: Team Runfanatics

Are you bored of running alone? Why not join a running club?

With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the central region of Singapore and also believe that sweat, time and devotion will pay off one day, Team Runfanatics is perfect for you!

Read more to find out what’s special about Team Runfanatics.

Team Runfanatic’s Purpose

Our objective is to encourage locals who are keen to take up either recreational or competitive running. We may be a performed focused group catered to athletes who wish to take up competitive running, but we also believed that exercises helps to improve physical and mental health as it helps to reduce stress, improve heart health, and alleviate symptoms of depression. In addition, we also hope to help runners to run wisely and reduce the risk of injury.

Our purpose is to develop athletes to improve on their running techniques and achieve their desired timings for races. As a team, we strongly believe that the sweat, time and devotion will pay off one day.

“My belief is that while not all of us have an innate talent for running, we can still attain excellence, given the right training, guidance and encouragement”
– Shanmugam.B, Team RunFanatics’s Principal Coach (Extracted from our Blog)

Team Runfanatic’s Where and When

As for the training, normally track intervals are held at Bishan stadium on Tuesday, and Wednesday at Queenstown stadium. For weekends, it will be either at Rifle Range Road or Mac-Ritchie Reservoir for hills and mileage training. Often, the training programs are designed to cater to our needs and goals.

Note: Training venue is subjected to change according to the nature of training programs for certain events. Find out more via our social media platform @teamrunfanatic on Instagram and Team Runfanatics on Facebook.

For Who and How To Join Team Runfanatics

Anyone, as long as you have the passion for running and looking for a group to run together with. Age or standards are not factors that should be stopping anyone from starting a sport. Contact us via our social media platform to find out more information.

Something Special about Team Runfanatics

We are a performance-focused running group that has runners from versatile backgrounds. From students to working adults, and even from track runners, to Spartan athletes. We always believe that it isn’t about the mountain, it’s about the climb.

Looking for more running groups in your area? Check out JustRunLah!‘s comprehensive list of running clubs near you.

Running Club in the Central: Fitspo People

Team JustRunLah!
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Running Club in the Central: Fitspo People

Are you bored of running alone? Why not join a running club?

With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the central region of Singapore and wish to adopt an active lifestyle, Fitspo People is perfect for you!

Read more to find out what’s special about Fitspo People!

Fitspo People’s Purpose

The club was initially formed by a group of close friends taking part in running events together. Over the past 2 years, it evolved into a club that encourages people from all walks of life and fitness level to adopt an active lifestyle. We want to build a community where people will inspire one another to be fit, hence the name Fitspo People.

Fitspo People’s Where and When

We will meet at OCBC Arena at 7pm on Saturdays. There are times we also conduct exploration runs where we add a little sightseeing element to our runs.

For Who and How To Join Fitspo People

We welcome everyone, regardless of fitness level and training objectives to join us in our weekly runs. We just want everyone to have fun and to motivate each other while engaging in acts of a healthier lifestyle! Interested participants can look out for our ‘running call’ on our Facebook page (@fitspopeople) and Instagram (@fitspopeopleac).

Something Special about Fitspo People

We are currently a very small but growing community. We are probably one of the rarest clubs to conduct sessions on Saturday evenings. Apart from running, we also indulge in other fun and exciting fitness activities, such as hiking and cycling.

Looking for more running groups in your area? Check out JustRunLah!‘s comprehensive list of running clubs near you.

Just Retired? Why Not Start Running?

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Just Retired? Why Not Start Running?

If you are newly retired, it is the ideal time to start a health and fitness plan. A study by Humboldt State University found that seniors who run three times a week for 30 minutes, were far less likely to have mobility problems, than those that spent 30 minutes walking instead. If you run regularly, you will be improving your overall fitness levels and toning your body. Age isn’t a barrier, just think of Gloria Lau, who at the age of 67, ran the World Marathon, a total of 183 miles. Running is for everyone, no matter how old you are.

Speak to a professional before you start

If you are over the age of 60, it is important that you speak to a medical professional before undertaking any program of exercise. They will be able to give you a complete check-up and also be able to advise you if you have any restrictions on the amount of exercise you do. It is a good idea to see a podiatrist, who can help you with footwear, as not all off-the-shelf running shoes will suit everyone.

What do I need to buy?

One of the most wonderful things about running is that you don’t need to invest in a lot of equipment. It is a very inexpensive fitness hobby that will help you to keep in shape in your golden years. It doesn’t involve paying for a gym membership, or paying for specialist machines. You will just need a good pair of running shoes and for women, a decent sports bra. When you are starting out, you don’t need to buy any special clothing, just something cool and comfortable. Sweatpants and a t-shirt is fine, just as long as you are warm enough.

Using an app

Many people find that a “Couch to 5K” style interval running app on your smartphone can be very helpful for beginners. When you first start out you will only be running a minute at a time, alternating with walking. You can have helpful guidance and motivating comments when you are running. You can also use an app to chart your improvement as you get fitter and set yourself attainable goals for the future. There are 5K running events for seniors in most main towns and cities, and you can even enter for a 5K event in the National Senior Games.

Join a running group

A running group can not only be enormous motivation, but also a great way to make friends. If you are on your own, being part of a group can also give you security and a feeling of safety when you are out. Overseen by a professional running coach, you will be able to get the help and support you need. They can advise you of local routes to run and the best places in the area to buy your running gear from. Having a regular group time for exercise every week is particularly beneficial if you like routine. Running will quickly become a positive habit that you can stick with.

As you move into retirement, it is the perfect time to start running. It is good for your health, will improve your mobility and give you a wonderful sense of wellbeing.

8th TransLantau Hong Kong, 2019 – Practical information for first-timers, by ALCE

ALCE
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8th TransLantau Hong Kong, 2019 – Practical information for first-timers, by ALCE

I know there are a ton of Singaporeans who attended this run in Hong Kong this year. While I want to write a review on this run, there are those who have much more experience than me. So I will skip most of the review on the running and focus on some of the logistics which, some of you may be interested in if you intend to visit for the first time.

Walking to Start Point

I took part in the 25km race and start time was 10:30am on a Saturday morning. Weather for the morning was cloudy and cool. The race village was not packed with runners and I could tell everyone was really excited. Especially the Singaporeans.

Race Village

Start Line

The 25km race was actually pretty brutal if you ask me. I have been running for years and I NEVER had to stop, sit and catch my breath but this run did just that to me. The hill climbs were not easy and especially at 17th km mark (CP2) where, the steps leading up 275m ascent was no laughing matter. Everyone just smiled at each other when we passed one another along the flight of stairs.

The view on Lantau is truly mesmerizing. They say you need to first pay the price of ascending before you can catch that view. That is so true!

Lantau View_1

Lantau View_2

Lantau View_3

A few things to note. While organizers did not stipulate that 25km runners need to carry any mandatory items, please do carry a water bladder with you. You will need it as the water point between CP1 (at 6km mark) to CP2 (at 17km mark) is a considerable distance to run without hydration. And you will need that water! You can thank me later for this piece of advice. =)

I am sure most of the runners enjoyed themselves on this run. Here are some of the logistical info you may like to know if you plan on running this race in future.

Pre Race:

  1. Race registration sells out very very fast as soon as it opens. So don’t procrastinate.

Upon reaching Hong Kong:

  1. Take only “Blue” taxis from Airport to Mui Wo
  2. Taxi fare is about HK$160 to HK$180
  3. Hotels are spread along the beach on Mui Wo and they are within walking distance to start point (about less than 500m away). No transport needed.
  4. Start point is easy to find and race pack collection is at the same place

After settling in:

  1. Macdonald’s Restaurant is right at the Mui Wo Ferry Terminal
  2. Wellcome supermart is also at the vicinity of Ferry Terminal. You can get your bananas, isotonic drinks and chips there. They carry a good and wide variety of groceries there.
  3. There are “zhi char” stalls along the walkway to the ferry terminal. They actually taste really fantastic as well. Give it a try!
  4. Take a ferry from Mui Wo to Central first and MTR is within walking distance to everywhere at IFC Mall. You can visit “Ladies Street” in Mongkok too. Takes about only a 15 mins train ride.
  5. Ferry timing can be obtained from this website

Review: Run for Hope 2019 / Marina Run 2019 (by stargazer)

stargazer
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Review: Run for Hope 2019 / Marina Run 2019 (by stargazer)

Run for Hope [10 Km]

Run For Hope is an annual run organised by Four Seasons Hotel Singapore and the National Cancer Centre Singapore to raise much-needed awareness and support for cancer research. There are mainly 2 categories: a 10 km non-competitive run and a 3.5 km run/walk. I participated in the 10 km run.

On 17 Feb race day, I took the Circle Line train and reached the Sports Hub at around 6.45 am. It was still quite dark in the early morning, but many runners were already mingling in the event site. I was pleasantly surprised by the relatively big turn-up, which I later read was close to 6,000 participants! The atmosphere was great! The first wave of runners was flagged off at 7.15 am. I joined the second wave 10 mins later.

The 10 km route brought us to Nicoll Highway towards Suntec City. This must be my first run at Nicoll Highway towards the city direction, even though I had run here during last year’s Income Eco Run. The city view before us is awesome. Many runners took this opportunity to take selfies.

After U-turn at Suntec, we headed straight and turned right into Republic Avenue. This is a good stretch of road to run, with great scenery across Kallang Basin. It was a good Sunday morning and many seniors were doing light exercises at the park. Some youngsters were doing preparations for their dragon boating.

There were hydration points for every 2.5 km and I noticed there were 2 ambulances apart on standby at the Republic Avenue.

It seemed runners, including myself, had really enjoyed themselves in this run, as I heard some lamented that they were reaching the Finishing Point.

At the OCBC Square, fitness instructors from ‘Jumping Singapore’ led the finishers through a series of spontaneous exercises. We were also treated to free vitagen, milo and HL milk – a first among the many races I participated (thank you)!

I have only 1 comment though, which is I feel that there should have been some screens to protect the privacy of runners who were seeking first aid treatment. I definitely will feel uncomfortable to have strangers looking at me being administered first aid!

Marina Run [10 km]

There are 4 categories to the Marina Run: 30 km, 21 km, 10 km competitive runs and a 5 km fun run. There are trophies for the top 3 finishers for all the categories except 5 km. I am participating in the 10 km run. It was held on the 23 Feb at the Gardens By The Bay East.

It was a very hot late afternoon on race day. I took the Circle Line to Sports Hub and walked approximately 20 mins to the race venue beside Passion Wave. This is the disadvantage of holding an event there as it is literally not very accessible unless you drive or take the shuttle service.

The 10 km runners were the last to be flagged off at 6.30 pm. The 5 km runners were flagged off earliest at 5.00 pm, which was a bit unusual as 5 km runners would usually run last so that runners in all categories would complete their races approximately within the same time to participate in post run events.

I commenced my run with the first wave of runners. My last run here was during last Oct’s 2XU SG Run. In fact, there are many similarities between the 2 races at least in the 10 km route. One difference is the Marina route brings the runners up the rooftop garden at the Marina Barrage. The pathway here is pretty narrow. The only plus point is you get to part-take in the happy and relaxing moods of families having their picnics here or flying kites.

The other difference is this route does not bring the 10 km runners into East Coast Park but U-turn at the Tanjong Rhu Flyover. I guess the reason is probably that the distance has been covered at the Marina Barrage. Nevertheless, I am happy with this for a change.

I had planned that for this run, I would relax along that stretch of Gardens By The Bay East during the return route to the Finish Point. For the past races, I would just head straight to the Finish Point and did not really get to enjoy much of the beautiful night scenery. I was glad this time I went slow and did as per my plan.

Hydration points were spaced out approximately every 2.5 km, with replenishment from Aquila and Herbalife.

There were not many post-run activities, apart from the giving out of trophies to the top runners. I lingered a while more before taking the shuttle bus to the Stadium MRT and made my way home.

Some Hard Core Training

Team JustRunLah!
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Some Hard Core Training

It’s not just about great abs, but better core fitness also helps in many sports one plays

Core fitness – In strengthening the muscles of the pelvis, lower back, hips, and abdomen – is no mere fad but an important component of a sporty lifestyle and, indeed daily life. In strengthening and conditioning the muscle groups that join the upper and lower body, one can improve performance and endurance, while also making himself less injury-prone. An hour session can burn between 400-700 calories. Here are some exercise to strengthen the core, all done in two sets of 15 reps.

1)Suspension trainer with single-leg extension

From a standing position, lift one leg off the ground. Then extend it all the way back, maintaining a 90-degree angle, as your bend the knee of the other leg.

2) Squat-press with olympic bar

Squat with feet shoulder-width apart. Grab the bar and place on shoulder. As you stand up, trust the bar upwards, elbow straightened. Return to the original position.

3) Walking lunges with medicine ball

In a standing position, with ball held out at shoulder level, lunge forward. At the same time, raise the ball directly over your head, keeping your hands straight. Step forward to return to the original position.

gonnagetwed.com

4) Abdominal sit-up with medicine ball

Lie in a sit-up position, with hands extended straight back, holding the medicine ball. Sit up, with arms straight above the head. Then bounce the ball against the rebouncer. Catch it, and return to the original position. Keep knees raised throughout.

5) Step board high jump

Squat with feet shoulder-width apart, hands at the back. The take-off: Swing your hands forward and upwards as you jump up the step board. Step down: Do not jump down.

6) Shuffle push-up

ithout moving your feet, shuffle sideways to change the hand on the ball, then do a push-up while keeping chest out and back straight. Repeat.

100-Day Running Challenge

Maylindateo
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100-Day Running Challenge

28 February 2019 – I broke my own record of running 10KM every day for 28 consecutive days now since 1st February and I am aiming to continue until 100th day.

I am inspired by a Japanese man who runs a marathon distance every day for 100 days, his name is Mitsuhiro Ueyama. He is into his 90th day now and he will carry on running till the 100th day. Imagine the mental toughness this man has! His recovery method will be to take a cold shower followed by a warm bath and repeat it 3 times every day and to make sure he gets enough protein. Needless to say about those blistered and bruised toes and feet that only long distance runners understand. Normal runners like us need to take a few days off after running a marathon to recover but this man repeats the marathon again every single day! Amazing? You can find him on Strava and give him your support and kind words.

My average running mileage last year was only around 83 KM a month. I would normally run 4 – 5 days a week. Sometimes lesser when I was injured. Since my plantar fasciitis has recovered, I started to run more regularly again. This year, after reading about Mitsuhiro Ueyama’s 100-day challenge, I decided to set a challenge for myself – Run 10 KM every day for 100 days. I set it at 10 KM because it’s challenging for me and I want to test my perseverance. Of course, I have to make sure that I don’t get injured. Running 70 KM a week and 300 KM a month is something really out of my league. I was worried at first, unsure if I was able to complete this challenge but I am determined to give it a go anyway and see how it will turn out. 28 days have passed in a wink and I am feeling good.

The first 2 weeks of consecutive running did result in tired legs but I would still go out for an easy run every day and only stopped after I had clocked 10 KM. The idea of running easily at every run is to allow me to run again the very next day, without feeling burned out. If the weather is bad, raining heavily with a thunderstorm, I would run indoors. Nothing should stop me from clocking my 10 KM every day other than injury or sickness.

Sometimes I feel downhearted that my running pace is slow and I am unable to push myself to run faster. On the other hand, I don’t want to push too hard because I need to run again in less than 12 hours. I feel accomplished every day after clocking the minimum distance required, no matter what is the pace. I console myself not to preoccupy my mind over the pace and embrace each run, treating it as a MAF training. Occasionally pushing a little harder just to make me feel better. There were days the runs were difficult and my legs felt heavy, and there were days the runs were light and effortless and I felt that I could go on forever.

How do I feel after running every day for 28 days and clocking 280 KM? Stupendous! Other than the usual muscle fatigue and trivial pain here and there and episodes of heartburn (I had to take antacid), nothing is of major concern. There were times I would feel tired and less motivated and asked why do I want to challenge myself?  But 5 minutes later, I still headed out of the door and just ran. It has become a habit, an autopilot and happens naturally every day. The run is non-negotiable no matter how I feel. I will carry on until I reach my goal and see what happens. I don’t think of it as a chore, I think of it as an enjoyment, alone time and it’s a privilege to be able to run.

Although losing weight is not my focus, but I will be happy to see a smaller waistline as a bonus. I already feel my pants are getting a little loose nowadays. If I manage to run till day 100 (clocked 1000 KM), probably I will have a little celebration, treating myself to a good meal, indulge in sparkling juice and take a short break. After that? I highly suspect it will feel weird to stop running even for a day. So… keep running!

43rd MILO Marathon Calendar Out

Servinio
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43rd MILO Marathon Calendar Out

     THE SCHEDULE for the 43rd MILO Marathon season has been released in what could be the longest season in the race’s history.  Runners will have to wait until January 19, 2020 for Tarlac City to host the National Finals that will cap the series of 10 regional qualifiers from July to November.

While no official reason has been given, moving the Nationals to January could be due to the Philippines’ hosting of the Southeast Asian Games from November 30 to December 11.  The new schedule will thus accord MILO Marathon King Rafael Poliquit and Queen Mary Joy Tabal a chance to defend their crowns in the country’s oldest and most prestigious footrace.

Poliquit and Tabal are expected to spearhead the Philippines’ entries in the SEA Games Marathon were they expect to use the familiar settings to the hilt and capture gold medals.  Tabal also looks at stretching her MILO reign to an unprecedented seven-peat.

Before Tabal, the legendary Arsenia Sagaray of Zamboanga del Norte scored five victories in a span of six years from 1992 to 1997.  The only break in her reign came in 1995 when Sagaray opted to compete in the Southeast Asian Games in Chiang Mai, Thailand whose December schedule conflicted with that of that year’s MILO Marathon.

The qualifiers will fire off in Urdaneta City on July 14.  The Metro Manila qualifiers which is consistently the most attended will be next on July 28.

The rest of the Luzon races will be held at Subic Bay (August 4), Lucena City (September 15) and Batangas City (September 22).  The Visayas-Mindanao races will be at Cebu City (September 29), Iloilo City (October 6), General Santos City (October 13), Davao City (October 20) and Cagayan de Oro City (November 17).

Subic Bay or Olongapo City last hosted a MILO qualifier way back in 2011.  Davao City returns to the calendar after being conspicuously absent last year thus there will be no race in Butuan City this season.

The complete schedule:

14-Jul Urdaneta 29-Sep Cebu
28-Jul Metro Manila 6-Oct Iloilo
4-Aug Subic Bay 13-Oct General Santos
15-Sep Lucena 20-Oct Davao
22-Sep Batangas 17-Nov Cagayan de Oro
1/19/2020
TARLAC
*NATIONAL FINALS*
Note: Schedule subject to change without prior notice.

Running Club in the Central: U Sports Running Interest Group

Team JustRunLah!
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Running Club in the Central: U Sports Running Interest Group

Are you bored of running alone? Why not join a running club?

With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the central region of Singapore and looking for friends to train together, U Sports Running Interest Group is perfect for you!

Read more to find out what’s special about U Sports Running Interest Group.

U Sports Running Interest Group’s Purpose

To bring the Running Community together. We want to provide a proper platform for runners from all walks of life – whether you are an avid runner or just beginning your running journey – to gather, train, run and have fun together. We aim to be a platform where like-minded individuals can come together to bond, motivated one another, keep each other driven and fit.

U Sports Running Interest Group’s Where and When

Every 1st & 3rd Wednesdays of the month at Velocity, 7:15 pm (7 pm for registration)

Every 2nd and 4th Wednesday of the month at One Marina Boulevard (meeting point: NTUC Building Level 1), 7:15 pm (7 pm for registration)

Sessions are subjected to weather conditions and may be modified or cancelled in event of inclement weather.

For Who and How To Join U Sports Running Interest Group

Sessions are free for all and suitable for different runners, be it leisure or seasoned runners. There are various workouts ranging from basic fitness training to lead-up runs for major races to help members better prepare for race day. Join our Facebook group https://www.facebook.com/groups/USportsRun/ to receive weekly invites to our running sessions. Hit the interested button or simply turn up, we’ll be more than happy to welcome you to our big family.

Something Special about U Sports Running Interest Group

We are constantly working with our partners to send our runners as pacers for races. Past projects include OCC 3Ten Run, Run for Light and other charity runs. The pacer program and the run sessions are led by appointed Run Leaders who take care of members’ welfare, safety and overall training routine. Our Run Leaders are seasoned runners who are able to provide proper guidance and essential training tips to improve running efficiency. On top of having fun, one will bound to benefit from the variety of exercises under U Sports Running Group.

Looking for more running groups in your area? Check out JustRunLah!‘s comprehensive list of running clubs near you.

Running Club in the West: Zhenghua Running Club

Team JustRunLah!
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Running Club in the West: Zhenghua Running Club

Are you bored of running alone? Why not join a running club?

With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not; there might actually be running clubs around your area! If you’re near the western area of Singapore and wish to bring the community together and also to stay healthy, Zhenghua Running Club is perfect for you!

Read more to find out what’s special about Zhenghua Running Club

Zhenghua Running Club’s Purpose

Zhenghua Running Club was formed by a group of like-minded folks who love to run and stay in Bukit Panjang area. Our aim was to bring the community together through running, at the same time stay healthy.

Zhenghua Running Club’s Where & When

Our ZHrunners gather and run together every Sunday morning at 7 am. We will start at Zhenghua Community Club and we go wherever our feet can take us. There are many places we have ran to that we have lost count. Chinese Garden, Botanic Gardens, Sungei Buloh Nature Reserve, Mandai Zoo, Bukit Timah Hill and the list goes on. Our runs are mainly on the road, and once in a while, we will go trail and be close to nature. Our runs vary in the distance as well, sometimes we go far (15-20km) and sometimes we do shorter ones (8-10km). We always end off our runs for drinks at a neighborhood coffee shop in Zhenghua/Bukit Panjang.

For Who and How To Join Zhenghua Running Club

We are a club for anyone who loves running, slow or fast. We leave no one behind. We have runners going at different paces so no one will ever find us too hard to follow. Join us by liking our Facebook page, keep a lookout for our runs and then turn up on Sunday!

Something Special about Zhenghua Running Club

We pride ourselves as a club formed for the community to bring people closer together, and at the same time, bringing people who have a passion for running together.

Looking for more running groups in your area? Check out JustRunLah!‘s comprehensive list of running clubs near you.

Eat Better Today

Team JustRunLah!
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Eat Better Today

While most of us aim to follow good food habits, it can sometimes feel like a tall order. However, when you break it down to smaller goals, achieving this can be a breeze.

Learn To Cook

This is the best way to get the habit of eating healthy, as you know exactly what’s in every meal. Don’t be intimidated by the idea; you can start small by making simple stir-fried dishes or putting together hearty salads. If you already know how to cook, challenge yourself: Pick up a new cuisine or learn a new dish each month.

Plan Your Meals

Being spontaneous is good, but when it comes to healthy eating, it’s better to plan ahead. When you’re making last-minute food decisions, you tend to reach for the easiest options, which are usually fast food or pastries. Planning in advance also enables you to pick the exact types of food you need for better health. Pack a few healthy lunches in advance if you have time.

Cut Down On Sugar

This isn’t only relevant for those with sweet tooth, as sugar is prevalent in more foods than you’d think. Make a conscious effort to cut out foods with “hidden” sugar such as breakfast bars, smoothies and energy drinks.

Don’t waste food

It’s not just about what you consume. It’s what you throw away too. Food wastage in Singapore has increased by around 48% over the past 10 years, and it’s time we all did our part. Only buy what you know you’re going to eat. And before throwing out any, think about whether you can give it away (for example, donating to charity) or if it can be reused in another meal.

Eat Less But More Often

When you stick to a strict three-meals-a-day diet, it’s not uncommon to reach for snacks to tide you over during the day. It’s best to avoid this by spreading out your meals. Have five smaller meals instead of three big ones. It makes it easier to control your portions and also helps to boost your metabolism.

D-I-Y Crossfit

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D-I-Y Crossfit

Try it CrossFit on your own before joining a class, or simply use it as a base workout to complement other sports. Here are CrossFit exercises to build strength, burn fat and improve poise.

The fitness scene is never short of trends and buzzwords to get the adrenalin pumping. In recent times, CrossFit is one of these. As an exercise regimen, system or even culture, it offers intense workouts centred around functional exercises and circuit training designed to build body strength and agility for everyday life, as opposed to workouts targeting isolated muscles or muscle groups. It is also usually conducted in classes such that group dynamics are used to drive focus and motivation – to keep individuals going despite the strain.

CrossFit attempts to optimize physical competence across an array of different recognized fitness domains – the cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

Before we continue with the CrossFit exercises, lets learn some CrossFit lingos first!

  • Box – A CrossFit gym
  • WOD – Workout of the day. Usually lasting about 20 minutes
  • AMRAP – As many reps/rounds as possible, to be achieved for timed workouts
  • For time – When the goal is to finish the prescribed workout in the least time possible
  • Score – The total number of rounds completed, plus the number of reps achieved in the completed round. “4R + 4” means you completed 4 rounds of the workout and four reps into the fifth round.
  • RX’D – Means “as prescribed”. When tacked to your score, it says you completed the workout as prescribed.

CrossFit WOD Beginner: Half Cindy

5 Standard pull-ups + 10 full push-ups + 15 prisoner/counterbalance air squats. 10 mins; AMRAP

Credit: Fitwirr

The Full Cindy is 20 minutes. For beginners, the Half Cindy to be done over 10 mins will present a tough enough challenge by acquainting your muscles to the new regimen. If starting from a lower fitness level, try 5-minute workouts instead. When doing the squat, lower yourself till your glutes are below knee level.

CrossFit WOD Intermediate: Spidey

Bounce medicine ball, burpees with medicine ball. 21, 15, 9 REPS; For time

Bounce a medicine ball to yourself, then do burpees with it. Do three rounds, comprising 21, 15, 9 reps respectively, as quickly as you can. Pick a harder ball to do the burpees on.

Burpees

Wish to know more about CrossFit? Read here!

My JustMove Asia: Tampines Eco Green (by Lingderella)

Lingderella
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My JustMove Asia: Tampines Eco Green (by Lingderella)

In about a week after I submitted my previous run in Upper Seletar Reservoir JustMove! Asia challenge and for the admin to verify the run, I received the super chio medal with Rocket Tower finely crafted on the medal and on the other side, it’s the most Instagramable tree in Singapore ?
Anyway, it’s really a good place to go for a pak-tor run and take some memorable and beautiful photos ❤

After I received the first medal, I became very motivated to run for the second medal of the of the JustMove Asia challenges ? As I was training for a marathon and need to clock a long distance run, I studied the map and then decided to run to Tampines Eco Green because it’s far from home in Yishun ?

To avoid the sun as much as I could even though I dreaded waking up early in the morning as well, I managed to start my run at around 5.40am. Never been up this early other than going for races ? After about 20km into the run, I finally arrived at Tampines Eco Green, but to my horror, it’s upgrading/renovating/under construction ?

Luckily it’s not that the whole area being blocked up from entering. I found the entrance into Tampines Eco Green along Tampines Avenue 12 and ran half the park. It’s a pretty small park of but consists of freshwater wetlands, grasslands and secondary rainforest. The verification checkpoint for this challenge is the Tampines Eco Green sign and it was fenced up away from sight ? Guess JustMove! Asia didn’t penalised as I received my medal for this run already ? To my defence, I ran there and I’m at most 20 metres away from the sign as it was fenced up ?

Tampines Eco green used to be my frequent running place as I used to work nearby that area. Before work, I had my runs there and it’s really a nice place to run in with all the greenery. Though at times, I can hear the sounds of vehicles by the busy road but it’s still not that bad. The surface on the park is grassland, quite enjoyable to run on as the carpeted grass is very well maintained. Though at some parts of the route it get pretty hot because of the wide paths and couldn’t get much shades.

I think it’s not advisable to enter the area after dark as I don’t recall seeing any lamp posts or street lights within the park because it’s an eco-friendly park. There’s also an eco toilet that doesn’t flush. ? It’s stated as well that the opening hours are from 7am to 7pm, so I wonder is it entering the park between 7pm to 7am considered trespassing?

The main activity in the park is bird watching and that’s why it’s the medal design ? Though whenever I was there, I didn’t take the time to sit around for bird watching but there’s plenty of these white breasted waterhens ?


There’s no carpark for the park so if driving, would have to park at the nearby HDB which is just a stone throw away. It’s a tranquil and amazing place as just a few steps into the park I completely forgot about the urban city I’m in ? It’s one of the nicest parks in Singapore that I’ve been to and I can still remember the first time I was there, I thought it’s such a nice place and wonder why didn’t I know about it earlier. I’m really grateful to NParks and their effort in maintaining the place and always doing upgrading for the parks ❤

 

Registrations are open

Great news for JustRunLah! readers. Click here to enjoy an additional $5 OFF JustMove Asia challenges.

A must-have collection for the lovers of outdoors in Singapore. Discover our most scenic routes and get awesome medals delivered right at your doorstep

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UAP’s Runkitek 2019 Set April 13

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UAP’s Runkitek 2019 Set April 13

START MAKING plans for this coming April 13 as the United Architects of the Philippines in cooperation with the Pinoy Aspiring Runners present “Runkitek 2019” at the SM Mall of Asia.  The 4:00 AM fun run for a cause hopes to raise funds for the Bayanihang Arkitektura of the UAP.

“This is part of the activities for our 45th UAP National Convention so we want to raise awareness about the importance of architects in society,” said Arch. Karen Kaye Ang who serves as Director of the convention.  “We regularly have the Arkilympics which is exclusive for our members so this is the first time we will be having a similar activity that is open to the public.”

Distance categories are for 10, five and three kilometers.  Around 3,000 runners are seen to join, including Architecture students.

Onsite registration is now ongoing at Garmin stores located in SM Mall of Asia, SM City North EDSA and SM Megamall while online registration may be availed at www.runkitek.com with all Bayad Centers ready to accept payment.  Registration fees are very reasonable at PHP 850.00 for 10, PHP 750.00 for five and PHP 700.00 for three kilometers inclusive of a race t-shirt and race bib with timing chip.

Medals will be awarded to all those who finish their race plus gifts from sponsors and even more prizes in the post-race raffle.  The top three females and males for each distance category will be recognized.

Bayanihang Arkitektura is the corporate social responsibility initiative of the UAP.  Part of the program is the use of the architects’ knowledge in addressing and solving problems of the community through the offering of free professional services.

Running Club in the Central: Superhero Runners

Team JustRunLah!
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Running Club in the Central: Superhero Runners

Are you bored of running alone? Why not join a running club?

With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the central region of Singapore and wish to help the world run better, Superhero Runners is perfect for you!

Read more to find out what’s special about Superhero Runners.

Superhero Runners’ Purpose

It is to help the world run better, and improving people’s lives. We inspire a community of runners to train and support one another, and at the same time, engage in meaningful initiatives to impact society positively. 

Superhero Runners’ Where and When

We meet at TripleFit Gym at Millenia Walk every Tuesdays, at 6.45 pm. The running group is suitable for multi-levels and they can simply show up at the stipulated time and place. We love to throw things in the mix for training so do expect HIIT or yoga on certain days. You may find us on Facebook @SuperheroRunners to know of any announcements of our training schedules.

Something Special about Superhero Runners

We are big on purposeful initiatives, for e.g. you need to bring your own cup or bottle for every training as cups are not provided. It is one of our green initiatives which we have practised since last year, and we have reduced plastic wastage ever since. Plogging (running and picking up litter) is one of our favourite team bonding activities too as we keep the environment clean while enjoying staying fit together. Apart from that, we participate in shoe/clothes donation drives at least twice a year

Looking for more running groups in your area? Check out JustRunLah!‘s comprehensive list of running clubs near you.

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