Calf Strains: All You Need to Know as a Runner

July 10, 2018

Calf strains – perhaps one of the most frequent injuries in runners. And also, one of the most discussed topics amongst sport enthusiasts. One would expect that hundreds, if perhaps not thousands of studies were performed on the subject. Well, guess again. The research on this matter, my fellow runners, is scarce.

What exactly is the calf? According to the dictionary – it’s a baby cow – but I hope everyone reading this article already knows we’re not talking about THEM. Anatomically speaking, what we refer to as “calf” is actually three muscles: gastrocnemius, soleus and plantaris (yep, a mouthful). The three muscles merge through connective tissue in the lower extremity of the leg and connect to the Achilles tendon. The main task of the “calf” muscles is to enable forward movement such as walking, running, jumping, by pulling the heel off the ground. Usually, when we strain our calf we are referring to the gastrocnemius. Muscle fibers tear, due to either excessive elongation either due to fatigue in various degrees.

(Are you asleep yet or can you bear some more?) So, when we walk, run or jump, we don’t do it just by using our calf. Actually, we do with our whole body. As surprising it may sound, almost every muscle is involved in running. Some contract, some stretch some remain unchanged but they all participate – from the biomechanical point of view – to locomotion.

So why does the calf is usually the one to get injured when running or playing tennis? Well, there are a lot of factors but mostly two are clearly associated with calf strains: age and previous injuries. This may seem initially mind-blowing. I asked myself, as you probably did: how about weight, height, gender, shoes etc? Well, as a recent systematic review performed by Green and Pizzari on calf muscle injuries showed, other factors “lack evidence of association” (Green & Pizzari, 2017). This does not mean that all other factors don’t count, only that they are not statistically relevant. In plain English, to each his own.

So, as you grow older the risk of straining your calf while running is higher. Fact. Why exactly is this happening is not completely clear. Most likely muscle fibers lose elasticity even if you train them. And again, we’re talking about the whole body, not just the gastrocnemius. Joints become more rigid, muscles less elastic, so we tend to strain them more. It makes sense: any machine – even one that has been perfectly maintained and oiled – gets less effective with age.

So what can be done? How can we prevent or at least minimize the risk of getting a strained calf? Well, what is everybody telling you to do before running, and basically before any physical training? Yep, STRETCH. What is nobody telling you, because they are unaware and it is also counterintuitive? STRENGTH TRAIN. Yes, you read correctly: strength training.

In a massive review, assessing over 25 trials, over 26000 participants and almost 3500 injuries Lauersen et all reached not one but two shocking conclusions (you might wanna sit down for this):

Stretching is not beneficial when it comes to calf injuries. It may not harm but it does not help either, from a statistical point of view.
Strength training reduces calf injuries by at least 50 (FIFTY!!!) percent.

The study lacks one thing: the cohorts are indeed performance sportsmen and women but there is no study particular to runners. However, the results – in my opinion – are too categorical to ignore.

According to the American Society of Biomechanics – strength training may be one of the most important means to prevent calf injuries. Because as we get older – we tend to take smaller steps and use our upper legs and joints to achieve pace, and in order to achieve proper push-off our calves work harder. Strength training is basically prevention (Reynolds, New York Times, 2015).

If you recall, from the beginning of this article, the other risk factor for calf strains is previous calf strains. If you think about it, it makes sense. When we strain the gastrocnemius muscle fibers tear, in various degrees. Yes, they heal but rarely as good as new. So if you hadn’t had a calf strain by now, kudos to you. You may want to consider strength training – just as a prophylactic measure. If you have been previously injured first make sure you heal properly and then consider…strength training.

References:

Green, B., & Pizzari, T. (2017). Calf muscle strain injuries in sport: a systematic review of risk factors for injury. British Journal Of Sports Medicine, 51(16), 1189-1194. http://dx.doi.org/10.1136/bjsports-2016-097177

Lauersen, J., Bertelsen, D., & Andersen, L. (2013). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal Of Sports Medicine, 48(11), 871-877. http://dx.doi.org/10.1136/bjsports-2013-092538

Reynolds, G. (2015). Why Runners Get Slower With Age (and How Strength Training May Help). Well. Retrieved 7 January 2018, from https://well.blogs.nytimes.com/2015/09/09/why-runners-get-slower-with-age-and-how-strength-training-may-help/

Race Review: Gold Coast Marathon 2018 [42km] (by Ah Girl)

Ah Girl

“It’s a PB race!”

“Flat and beautiful race course plus great weather!”

“Awesome atmosphere and vibes!”

Really? Then I guess I’ve got to race it to see for myself.

And that was how I finally crawled out of my work-more-run-less hibernation mode and booked my race slot, flight and accommodation for my 2nd run-cation of my life at the 40th Gold Coast Marathon, on 1 July 2018.

About the Gold Coast Marathon (GCM)

The GCM has been well-received by many runners all over the world for the past 39 years, with this year’s edition attracting over 25,000 participants inclusive of the 8 race categories. Aside from the beautiful race route that runs along the coastline of Gold Coast’s pristine beaches and attractions such as Surfers Paradise, the GCM has been lauded as one of the most prestigious marathon events of the world, having earned its outstanding reputation as an IAAF Gold Label Road Race back in 2014.

The GCM is also a global sports event where elites, newbies and fun runners congregate because there is simply something for everyone: elites and amateurs would fly in to put their best foot in for their Boston Qualifiers; running enthusiasts would use the optimal race conditions to aim for a Personal Best (PB); families would participate in family runs and join in the festive spectator crowds to cheer on the runners.

Ah Girl’s Experience – Race Pack Expo

After depositing my baggage at the Airbnb, my running buddy and I went straight to the ASICS Sport & Leisure Expo held at the Gold Coast Convention & Exhibition Centre. For 3 days, this expo hosted over 50 exhibitors, ranging from fitness merchandise to nutrition and upcoming race events; basically everything that a runner would be and should be interested in! What attracted me most were the exhibitors for running gels and nutrition – there were simply so many different varieties and brands as compared to those back at home.

For instance, my personal favourite GU Gel sold interesting sports gel flavours such as S’mores and Birthday cake; Injinji socks showcased designs and colors that were so eye-catching and trendy; Endura (see above), the official GCM Sports nutrition brand, had sports gel and nutrition bars for tasting before purchase, hydration tubs for runners to fill up using their bottles at a fee (hooray in saving the earth!); and not forgetting Australia’s most popular running sports brand and official race partner, ASICS, displaying their latest and popular running shoes and apparels for some last minute race shopping!

Pre-race things

Ah Girl spots a gorgeous view outside GC Expo

New race, new stuff? I admit, the temptation to get new shoes and wearing it like an armour on race day was real, but highly not advisable. Not only will that likely give you horrible blisters and black toe nails, your PB dreams might be hard to obtain by housing your feet in a pair of unseasoned, stiff and unfamiliar new running friend (or foe)

Get hyped, not get 害怕 (Hàipà)! Feeling nervous and jittery before race day is perfectly normal. Being mentally prepared for the worst case scenarios: hitting the wall; cramps; devices running out of battery; nature’s call etc is good, because we always need Plan Bs. But don’t get too overboard with being pessimistic as it can really dampen your race excitement. My buddy and I decided to check out the race site a day before the marathon to alleviate our pre-race emotions and it helped us to familiarise the entry pens, toilets, baggage deposit for race day too! We did an easy 2km run around Broadwater Parklands (race site) and found a breakfast spot to treat ourselves too, because it’s all part of the carbo-loading plan… which brings me to my next point.

Carbo-load until carbo-bloat? I’m no expert in advising on sports nutrition but common sense tells me that I should avoid eating ‘exciting’ foods that are high in spice, grease and exotic flavours; it also tells me that I should eat enough to be full and not overly-full. I was initially thinking of heading for a seafood buffet to enjoy Gold Coast’s fresh catches of the day. However, knowing that I don’t share the most amicable relationships with raw and shell friends, I aborted that delicious plan and chose the more conservative sugars and carbs – slices of pizza, baked sweet potato chips and fruits.

Sleep is not for the weak. The cooling weather of Gold Coast (15-20 deg C) and early sunsets (local time 5-6PM) made us really sleepy and cut-off our activities really quick. I slept at 1030PM and woke at 6AM for the 720AM flag-off – that’s much more compared to my SG average of 4-5h of sleep. It definitely contributed to my plan of obtaining my 4:30h goal 🙂

Be optimistic AND realistic. My first full marathon (42.195km) was in 2016, where I whacked a PB at first try at the Sydney Blackmores with a 4:23h, but I was basically bed-ridden the next day. Last year, I did SCSM, got injured halfway (sigh, sprained ankle) and walked-jogged to the finishing line with a 5:02h. For this GCM, I decided to be patient, conscientious and easy on myself. I clocked a max mileage of 20km (yes, Ah Girl is lazy), still am suffering from slight ankle discomfort and had lower fitness level than before. A sub 5h might be abit too easy on myself; a 4:30h sounds possible and with the right amount of challenge after hiatus.

Race Day

At 7:20am sharp, we full marathoners were unleashed from our respective pens and onto the roads of the glorious Gold Coast. Unlike some races that I’ve encountered in Singapore, GCM race pens were spacious, well-organised and not a single minute was delayed from the race start. I was in Pen C, and tried as much as possible to follow my race band which I printed for free at the race expo for a 4:30h finish and followed the pacer pack diligently. Check out what we conquered in 42km from the race course video below!

As you’ve seen, there were 2 U-turns, 1 at the 16km mark and another at the 37km+ mark. So basically, we ran past the start/finish point more than once – that was really painful D:

The first 10k felt like a breeze really, thanks to the low humidity, cooling temperature and changing landscapes of the route where we crossed bridges and explored neighbourhoods. Elites (including our local athlete, Ashley Liew) started on their 1st U-turn and passed my pack as I took my first gel. I joined fellow runners in gesturing thumbs-up hand signs and mini applause for them as we struggle to make our way there too.

The halfway mark was nested amidst a landed housing estate, where all the residents set up makeshift spectator stands to cheer on runners and offer sweet treats like gummies and gels. One house even blasted music to pump up the race atmosphere! Race hydration was ample, however, there was only 1 station with gels – at the 30km mark.

I hit the wall at 30km (see below for my race splits) – this is where the so-called REAL marathon starts. My ankles and toe nails were throbbing, along with the increasing heat and sunrays as the remaining route stretched across the less-sheltered coastal area. I took opportunity to grab the race gel and a short jog before gradually increasing my pace once more. The race course isn’t 100% flat, but it is a race with the least elevation I’ve encountered in my limited marathon experience. Also, don’t be surprised if you see a full-dressed hulk, spiderman or fairy with wings running next to you because I certainly did!

After mustering whatever remaining effort I had and boost from never-ending cheers (literally, every point there were people cheering you on; calling out your names, handing you hydration, waving hand-made pom poms and banners of motivational messages and unique Aussie humor and wit), I finally made it to the end point with a mini sprint and achieved a borderline sub 4:30 time which I’m very satisfied with 🙂

Ah Girl’s GCM result – a sub 4:30h, swee lah!

Also, it was heartening to witness SEA and local athletes including Ashley Liew, Soh Rui Yong and Dr William Tan shine in overseas sport events with awesome results! Of which, Dr William Tan achieved an honorable 3rd place for the Wheelchair Marathon. (see results here) Congratulations once again to all finishers and a huge thank you to all supporters and organisers for a mega successful event.

Every race is a reflection of what you can, you could and you will do as a runner. I did not leave GCM18 with a PB, but with a re-ignited love and passion for this endurance sport. And that to me, was what mattered most. Oh, and not forgetting the awesome post-marathon vacation I had in Gold Coast for a week!

Till then, next race adventure to come….

Review: Run for A Wish: PCCW Global Charity Run 2018 [5km] (by Austin)

Austin

July 9, 2018

Run for A Wish

All too often, we wish for a run – for wanting that dose of endorphins; for keeping in that shape you always desired, for training to achieve your PB. But would you run for a wish?

The annual PCCW Global Charity Run was back again for their 5th anniversary on Wednesday, 27 June. This was a charity race, where all proceeds contributed from this race were to be donated to Make-A-Wish Singapore, a foundation dedicated to granting the wishes of children with life-threatening conditions.

I knew that this was my chance to try something different from the usual – running for a wish. It was going to be my first week-day race, as the race date fell during my university summer break. Therefore, I decided to join in the effort this year to raise funds to grant the wishes of children, in a way where I can contribute: by running. My Dad, SY, concurred and we registered for the race together.

However, things did not go as smoothly as I had anticipated. Just prior to race day, I was down with a period of stomach flu, which made me reconsider running or even going for the race. However, I was confident to at least finish the race (despite the minor discomfort) as this was for charity and not for myself after all. Besides, I could walk for the entire 5 km at the very least.

Race Entry Pack Collection (REPC) – 22 to 23 June 2018

The REPC for this race was held on a smaller scale at the 2XU Performance Centre in Suntec City. There was only one booth with a few staff working at the race pack giveaway stations. It was, however, appropriate as there was a smaller crowd expected, due to the weekday race date. Despite having only one booth, there were no issues throughout the collection process. It was smooth, without having to queue at all. I received a simple race entry pack that included a drawstring bag, a running singlet, a race pouch and a magazine.

Race Day – 27 June 2018

Race day began on a cool Wednesday morning at Gardens by the Bay, Silver Leaf and I arrived at the race venue at around 6.45 am while the sky was still dark. As my Dad and I approached the start pen, we were greeted by a lively race carnival that included a photo-booth and hydration booths. The start pen was smaller than usual, to suit the smaller crowd of race participants. Nonetheless, everyone was excited; some were running with colleagues; others were looking to compete for the top places.

Before long, 7 am came and that familiar blast of air horn sounded and everyone took off. I plugged in my earphones, tuned in to my running playlist and joined in the race. There was sufficient space to overtake the walking participants at the beginning, which was quite rare.

I spotted some pacers as well, with the unmistakable coloured balloons and timing bibs on their backs, each indicating the different paces. There were sufficient hydration stations, one each at the 2 km mark and the 4 km mark. The race proceeded smoothly and I ran at a pace that matched my comfort level, being careful not to overexert after recovering from my flu. I took the opportunity to instead enjoy the cool morning air while people-watching. Having a week-day race was hard to come by and it was a chance to see how the usually-tourist-frequented town area was like on a less crowded day. At least half of the participants were representing their companies and running alongside their colleagues, which was an uncommon sight. For a shorter distance run, there was also a surprisingly small number or even no children or teenagers around.

As the race route approached the end, I felt the urge to speed up to finish with that last burst of energy. Thanking my stomach for being cooperative with me throughout, I decided against holding back and lurched towards the finish with my remaining energy. Somehow, it was always an invigorating and encouraging feeling having to sprint alongside others as we complete a race. I collected my entitled can of 100 PLUS drink and finisher t-shirt before returning to the race carnival.

Post-race

Rehydrated after gulping down my can of 100 PLUS, I was ready to take in all the happenings at the carnival. I met up with Dad again and snapped the usual post-race photos at the carnival stage. We decided to try out the photo-booth to get our photo taken and printed by a special GIF machine. Apparently, the photo should show multiple poses of photos when seen from different angles – just like in a GIF. Unfortunately, the rain started to pour just after we took our photos and the photo-booth had to be closed. Our photos ended up not being printed and we had to leave empty-handed. This was the most disappointing point of the carnival as we queued for the photos for at least 30 minutes.

As a whole, regardless of the letdown from the photo-booth, the race was a rather pleasant and well-organised one. There was no delay in the flag-off timing or any congestion along the entire race route, which was commendable. If you are looking for a smaller running event and available on a weekday, this run is for you.

Final Thoughts

This race taught had taught me much more than I could imagine. Being sick to the point of being (almost) bed-ridden for several days prior to the race taught me the privilege of having the choice to choose when my runs were. This was (unintendedly) similar to my purpose for joining this race: I wanted to contribute to the awareness of children who were stricken with medical conditions even at a young age. Through this race, I was humbled and could now begin to better understand the perspective of those who were less fortunate (albeit how little) to even exercise.

I had learnt more than I hoped for from this race, which aligned with my goal for this year to experience and learn more. Therefore, I would like to encourage YOU to join me on this challenge as well, to chase after new experiences.

Who knows? You might even learn something no school or institution could ever teach.

Thanks for reading and till my next write-up, continue chasing after new experiences, God bless and have a great day ahead!

Interview With 10 times Gold Coast Marathon Finisher: Lim Han Chee

Team JustRunLah!

July 9, 2018

Why do you keep returning to run GCM?

Gold Coast is a beautiful place to go to for marathon running. The course is flat and fast, with the added lure of the golden surf beaches and the spectacular Pacific Ocean. I like the Gold Coast marathon course a lot. It is a course designed to be enjoyed.

The other main appeal of GCM is the cooling conditions, also known as the ‘air-conditioned weather’. The chilling temperature of between 10 to 20 degrees is ideal not just for running but fast running.

In term of race organisation, GCM is a gold-label road race of the very highest order in which the organisers got everything right. The race has real qualities stamped all over it, and they looked after runners very well every step of the way.

As a race per se, GCM offers runners very good potentials to run our personal best finish time. I have achieved seventh PB in the 10 years that I’ve been running the race – I am in seventh heaven!

Gold Coast continues to make me feel good and keep me going back for more. There are plenty of reasons for me to keep returning to run GCM.

Is there a memorable year for you? What is it?

The 2010 edition, my 2^nd race, is my best and the most memorable race. On the cold Sunday morning of 4 July 2010, I ran my heart out to finish under four hours for the very first time, a significant personal time barrier.

The whole race was a great experience. I had a good pace from the start and held it for the most part of the run. In the closing stages of the race, I ran as fast as I could, and crossing the finish line in 3:57:23 was pure euphoria!

The 2018 edition, the 10^th race that I just did was also memorable as I will be using the finish time to register for Boston Marathon 2019. In a way, you can say Gold Coast is the making of my running dream: My road to Boston.

Through the good timing that I achieved in GCM, I really hope I can get a slot in the world’s oldest and most prestigious marathon when the registration for next year’s race opens in September 2018.

What tips do you have for running GCM?

GCM starts at 7:20 am. With the great ocean view, crisp morning air and very runnable conditions, it is easy to just run lah and then run too fast at the initial kilometres. So the advice is to exercise restraint, start at a moderate pace and to conserve energy for the second half of the race.

The truth is the GCM course in essence is a story of two halves: The first is the initial 32 km from the start down south to Burleigh Heads and back to the race precinct; the second is the final 10 km from the race precinct up north to Runaway Bay and back to the finish at the race precinct.

The first half does not quite matter. What really matters is the second half. In term of effort, the second half equals, if not more than the first half! For me, the real start point of GCAM will always be at the 32 km mark near the McDonald’s along Gold Coast Highway.

So do make sure you are still feeling great and have good energy for the second half of the race. The final 10 km is what GCM is all about. That’s when the race gets tough and runners start to hit the wall.

Another advice is a fuel plan. Though GCM offered drink and isotonic at all of its drink stations, including energy gel (Endura) near the aid station at the 31 km, it is highly recommended that you carry with you the brand of energy gel you trained with and were used to. This will avoid unnecessary stomach issue during the race.

Have you run other overseas race? And if yes, what do you think sets GCM apart from the race?

Yes, I have. I have run and finished 55 marathons including 23 overseas races, 14 ultramarathons and five World Marathon Majors.

Personally, I find most of the big city marathons that I have run, while mostly flat, have too many turns. E.g., Chicago Marathon has 30 right-angle turns and Rome Marathon has a staggering 77 bends and corners!

As runners will agree, turns, bends, corners and quick changes in direction will disturb the pace and slow down the race. Turns especially sharp corners can also lead to race congestion. And if you don’t run the tangents, they can really add extra distance to 42.195 km.

In Gold Coast, the runs are mostly along straight roads parallel to the coastline of Pacific Ocean, with only two u-turn points: one at the south and one at the north. By straightness GCM definitely stands out as a fast course and sets it apart from other races I have run.

GCM’s slogan – come for the run, stay for the fun – what fun will you recommend?

Marathon aside, Gold Coast in itself is a fun tourist destination and famous for its many theme parks that bring smiles to people of all ages. Those who are adventurous can also go for sky-diving and jet boating for more fun.

Other than pure fun, Gold Coast is also famous for its ‘shopping fun’. For sports enthusiasts and running fanatics, I would recommend the Habour Town outlet shopping where you can like buy major sports apparels at hugely discounted prices.

If you have a bit of time, do consider heading out of city centre to Robina Town Centre, the second largest shopping Centre in Gold Coast after Pacific Fair. With food and sale galore, Singaporeans will love this as a fun place to chill, dine and shop after the hard race.

Will you return for 11th year?

Yes, I will.

After a decade of running it, GCM continues to reward me with solid race experience. Running straight along the Pacific Ocean, Gold Coast is a great fast course. The conditions are always good and the race has real qualities stamped all over it.

Gold Coast is still very appealing. I will definitely run the race again.

Win a Free Slot to MSIG Singapore Action Asia 50 2018

Team JustRunLah!

July 6, 2018

Action Asia Events present the 4th edition in Singapore to their established MSIG Action Asia 50 trail race series – a flat, fast urban trail race through the heart of Singapore. Finisher medals for all categories together with a great dry tech shirt and cap.

This year a Zero Waste category will be introduced for each distance to support a greener Singapore. Runners who voluntarily give up the event t-shirt and finisher’s medal during the race registration stage will receive a special race bib.

Guest-of-honour Mr Baey Yam Keng, Parliamentary Secretary for Culture, Community and Youth, and Member of Parliament for Tampines GRC, will flag off and join the Zero Waste 10km category. The race is officially supported by Singapore Tourism Board.

Stand a Chance to Win A Free Entry To MSIG Singapore Action Asia 50 2018!

Good news for JustRunLah! readers – we are giving away 5 complimentary slots, with a choice of 10km, 21km or 50km, to the MSIG Singapore Action Asia 50 2018!

The contest has ended, thank you

8 Obstacles To Lose Weight And Become Fit

Team JustRunLah!

July 5, 2018

Fitness is not only the state of the body but also of the mind, but somehow, they have an ethereal connection. Being fit gives you a sense of confidence and enlightenment in life which helps you face any situation better. Alternatively, being unfit hampers your general lifestyle and a sense of laziness slowly creep in which further propagates into more unfitness. Excessive weight is one primary indicator of being unfit and should be a motivator for you to regain your fitness back in case you suffer from it.

Now, you may have embarked on your journey to fitness, but this is generally not an easy one, especially when it fails to show the results you comprehended or takes more time than you thought you would. Though patience is one of the keys to achieve fitness, there may be many other reasons or obstacles, which somehow stands as a thorn in your road. Identifying the obstacles is the first step to rid yourself of it. Thus, this article lists down some of the reasons that may be hindering your progress.

You do not like exercise.

This is one fundamental problem that many suffer from. A general dislike towards exercising and engaging in physical activities and rather spending time leisurely. It should be very clear that there is no substitute to achieve fitness other than exercising. Once you start and incorporate it into your daily routine, you will slowly start liking it as well.

You rely on workouts to do it all.

Though exercise and workouts play a significant role in achieving fitness, it is not the only criteria. Another equally important factor is your diet. If you are dependent only on your workouts and you don’t follow a healthy diet plan, all your hard work will go to waste. You need to have a nutritious meal complementing your exercise to achieve your desired results, food items with a lot of calories is only going to hamper your progress.

You do not have time to exercise.

Your daily schedule might be so jam-packed that you don’t have any time left during the day for exercises of any kind. Achieving fitness and being healthy is a holistic approach to take care of oneself. Thus, it should not occupy the bottom position of your priority list in your everyday life. Find the time, at least an hour every day, to exercise regularly.

You think eating healthy is expensive.

Healthy food does come at a price, but it should not necessarily burn a hole in your pocket. Unnecessary assumptions about it being expensive should be dispensed as there is a variety of food that can be cooked by you yourself and comes at a reasonable price. The alternative myth that junk food is cheap and can be easily consumed should also be busted. To assist you with weight loss by burning fat and aiding digestion, many inexpensive products are available in the market, like Detox Organics, which has a combination of more than 25 required organic foods and have shown results almost immediately, at a very nominal price.

You are not motivated.

Sometimes it needs an extra push to start exercising and moving on to your path of fitness. If you are not motivated to do the same, the results are going to take forever to come. Having a role model or any source of motivation helps.

You push yourself too hard, too often.

Sometimes you do not have a workout plan set in front of you, and instead, you work too hard in bursts to achieve the results. Our bodies need to be moulded a certain way, and anything more than that is going to do more harm than good.

You do not like the taste of healthy food.

This, in general, is also a myth. It is true that the taste of junk food is more appealing, but healthy food is also not far behind in this department. Therefore, assuming that healthy food is going to taste bad and not going for it is a very negative approach.

You cannot afford a gym membership right now.

Sometimes gym membership may be a little more expensive than you thought or you may be having a bad month economically, which will make your fitness come down a ladder, as far as spending is concerned. This could also be one reason that is preventing you from losing weight and becoming fit.

Now that you have diagnosed the obstacles, you should work towards finding the solution to all of them and soon losing weight and becoming fit will become a cherished reality.

Asia’s Destination Marathon – International Bintan Marathon 2018

Team JustRunLah!

June 29, 2018

Bintan Resorts will be hosting the inaugural world-class running event, International Bintan Marathon on 9 September 2018 with the tagline, ‘Run and Discover’. Offering a wide range of distances; 10km (Charity Run), 21km and 42km. The event is expected to host more than 2,000 runners. The marathon will start and finish at a popular tourist spot at Bintan Resorts, Plaza Lagoi in Lagoi Bay. Just a 60 mins ferry ride from Singapore, you can race alongside the breath-taking sunrise and white sandy beaches.

Check Out The Entitlements

Add these finisher entitlements to your collection! Finishers of all categories will receive a commemorative medal and race singlet, unique to their category. Additionally, participants for 21km and 42km will receive exclusive finisher tees. Don’t miss out on being a part of the FIRST and ONLY Marathon event in Bintan and claim these exclusive entitlements yours!

Early Bird Registration Ending Soon

International Bintan marathon pledge to enhance every runner’s race experience by providing the runners with only the best race routes.

With that, do not miss out on our early bird registration and save up to 19%! Register by 5th July!

So, if your idea of a perfect vacation happens only after you log hours of running, International Bintan Marathon is perfect for you! These beautiful and scenic courses are a motivation enough to get training today!

Run To Fulfill A Child’s Wish: PCCW Global Charity Run 2018 (Review by Col Ray)

Col Ray

June 27, 2018

Have you wonder how by running you can fulfill a child’s wish? Have you also ever wonder how by running you can do a part for charity? Yes you can by being a runner at the PCCW Global Charity Run event. This year, the annual PCCW Global Charity Run 2018 returns for the 5^thconsecutive year and was held on Wednesday, 27 June 2018 at Silver Leaf, Gardens by the Bay. Yea, you heard me right! The event took place on a mid week where most of us are joining the early morning rush hour to work or to school whilst here we are, taking part in this meaningful charity run away from the conventional running events that are usually held over the weekends. The running event is sponsored by PCCW Global, the international operating division of Hong Kong Telecoms, Hong Kong’s premier telecomunications service provider, which is majority-owned by PCCW Limited.

All proceeds from the run will be donated to Make-A –Wish Singapore, the only wish granting foundation that grants the wishes of children with life-threatening medical conditions. Whether it’s a child’s wish to becoming an astronaut, having a magical Star Wars party or travelling to a favourite country, etc., this run hopes to grant the wish of each and every child possible. It maybe a tall order but with every step each runner takes, we are already a step closer to achieving the goal and granting the wishes of these children. A day before the run, I was at a hospital and happened to passed by the Children’s Haematology & Cancer Centre and witnessed for myself, children some of whom are infants strickened with this deadly illness: Cancer.It breaks one’s heart to know how the illness can strike at anyone, anytime regardless of age. Hence, this run brings even greater meaning to me as I know that my participation perhaps, will help a child’s wish comes true. Despite the running event that was held on a working day, there were still many runners who took part and going to work after the run. It just holds truth that there are still social responsibilities to charity work and helping the less fortunate amidst the hustle and bustle of our lives. The PCCW Global Charity Run 2018 raised a total of S$45,000 this year and the cheque was presented to Make-A –Wish Singapore before the start of the run.

The run has only one category: 5km with no age limit and it is also a race as runners are each issued with a racetime shoe tag to record their timings. The top 3 runners (both male and female category) will also received sponsored items worth $300, $200 and $100 respectively. The run was flagged off at 7.19am according to my watch due to a slight delay although it was supposed to officially commence at 7.15am. Thankfully the weather was cool due to the earlier showers in the wee hours of the morning and it did not rain unlike the previous day, where it was pouring with showers and thunderstorms.

The race route is something that many seasoned runners would be familiar with. Simple yet with a great scenic view, no slope and an untiring route. It started off from Silver Leaf Gardens by the Bay – Flower Dome – Cloud Forest – Satay by the Bay –Making a U-turn before Marina Barrage – Running back to the same route – Marina Bay Sands – The Promontory @ Marina Bay – U-turn back to Marina Bay Sands again – And FINISHING STRONG back to where it all started; the Silver Leaf Gardens by the Bay.

The actual race route was 5.2km as stated in the race guide and my running app, Endomondo by Under Armour also indicated as such. Unlike many short races, you do not actually get to see pacers involved in the run unless it is a ½ or full marathon. Surprisingly, there were pacers with balloons of different colours representing the various finishing timings for this run to help runners achieve their running goals. Uniquely, there was also a Gifsta.Printa photo booth for runners to take memorable shots before and after the run as well.

Signing up for this run for just S$35 (early bird) or $40 (standard) also entitles the runner to a Newton singlet, drawstring bag, race pouch, race bib, racetime shoe tag, finisher medal as well as a Newton finisher t-shirt. You do not actually get so many goodies in a bag for such a small amount you are paying, as races are getting pricier these days! Most importantly, you know where your money is spent and that you are doing for a good cause.

The entire running event was well-organised and ended uneventfully before 9am after the prize presentation to the top 3 runners for both the male and female categories at the race village. Some of us left hurriedly yet happily ready to transform from our earlier sports gears to our office attires. But at the back of our minds, we all knew that we have contributed to charity and are part of a good cause. Being able to witnessed such a meaningful running event, many runners including myself are looking forward to the next PCCW Global Charity Run next year.

However if you have missed out this great running event earlier, fret not! There is still an opportunity for you to be part of this charity by making a donation regardless of the amount, as no amount is too small to “Make-A-Wish Singapore” to bring a smile and hope to a child tomorrow. To find out more, you may wish to click on the link below: https://www.makeawish.org.sg/en/

My Garmin The Performance Series Race 2 (Pasir Ris) [10km] (by Lingderella)

Lingderella

June 27, 2018

It’s the 2nd race of the 4 series and it’s my first time participating in a race at Pasir Ris Park ? It would be super tedious for me to travel to and fro from Pasir Ris as I live in Yishun, but thanks to Fannie for the tompang I save all the trouble ? It’s nice to hear her say I’m easy going unlike what she thought of me being unfriendly at first ? (I just simply look mean and got the “you owe me hundred million dollars” look ?)

Just beside the race village, there’s toilets and portable toilets so the queue for the toilet is not a long wait ? There are 2 different distance category of 5km and 10km and I participated in the 10km category. And there’s the competitive and non-competitive category. Before we went in to the start pen, we went to the Garmin booth to take the “Beat Yesterday” temporary tattoo to participate in a Facebook contest for a chance to win a Garmin watch. A friend then joked who’s yesterday? Why do you want to beat yesterday? ?

Flag off was on time at 7.30am and we are in the first wave. Realised I’m difficult to please, if flag off time too early, complain no transport or wanna have more time to sleep and if flag off time a little later, scared it would be humid and hot ? Luckily it was a pretty cooling morning and I truly enjoyed the run until after I was going for the second loop, my mind was then on repeat mode for the rest of the run: “10km 2nd loop runners keep to the left,10km finishing runners keep to the right” as the loud haler was put on repeat mode at a point just a little before 7km ?

Race route is well planned, with enough water points and no bottlenecks. Can’t remember did I see any isotonic drink at the hydration point as I didn’t stop for any water. It’s a nice experience for me as not always in the route sl able to see the fast runners speed by with marshals on bicycles opening the paths for the podium runners. Golden rule is to keep left unless overtaking ?

I think the race singlet looks quite nice and motivational until Eleanor pointed out that the word AIM looks like ATM. LMAO!!! ??? I took a second look at runners wearing the race singlets and it really looked like ATM ?

Second medal collected already and I like the medal a lot as its my childhood playing in this playground. But awwww, why does race 4 got to clash with Great Eastern Women Run? ?

Turns out that my Gold Coast Marathon is not going to happen.

(Credits: The Straits Times, Lim Say Heng, Ming Ham) To make long story short, refer to The Straits Times article snapped from the newspaper above. Lexus Tan only informed us that we need to make our own travel arrangements and accommodation there just one week before the trip. Yes, I could’ve spent another 1k on air tickets this very last minute to fly there with crappy flight timing not to my liking and to a place that I’m totally unfamiliar with but it’s really not necessary. Willis and I decided to go Taipei instead. It’s a blessing for me in disguise as I didn’t really train for the marathon but because of him, many others runner’s dreams of a holiday or even a PB are crushed. I just hope that we would all get back the money in 3 weeks time like he said.

Bukit Timah hill is now live on Google Street View

Andreas

June 25, 2018

A few months ago we had the pleasure to work with Google’s Street View team to take 3D imagery of Singapore’s most loved trails and hiking routes.

It has been an extremely fun and interesting project, thanks to the friends and fans of JustRunLah! who volunteered to carry the 20-kg camera all around Singapore.

Today, we are happy to share with you that Bukit Timah Hill, one of our favorite hiking destinations, is live on Google Street View! Anyone can now admire the stunning views, and study the trails before heading out for your next run or hike.

We’ll leave it to you to wander around the Nature Reserve… but here are some things you must definitely check out!

1. Singapore Quarry

2. Hindhede Nature Park and Quarry

3. The Summit

4. Durian Loop

If you are curious to see what are some other popular running routes in Singapore, c lick here to find out!

5 Successful Methods to Reduce Weight and Body Fats After Giving Birth.

Team JustRunLah!

June 22, 2018

You just gave birth a precious little one and you are eager to get back in shape and back to your pre-pregnancy weight. Be patient, because most mothers don’t lose their baby weight until their babies are 1 year old. Regardless due to pregnancy, all weight-loss procedure takes time, especially you are getting adjusted to a new role and new schedule. Time is pretty tight for you, we knew that. So we summarise this for you! Read on to find out 5 successful methods to reduce weight and body fats after giving birth.

#1 Move your body!

Move it with cardio or aerobic activities such as running, walking or cycling. Cardio exercise or aerobic activity by its nature requires fats to be used as a primary fuel source. So the more you are doing it, the more you are burning your stored fats. Here we a tip for you to make it double efficiency: Perform cardio before your first meal of the day. Your body is most likely to use fat as the first energy source because your glycogen stores are depleted.

#2 High-Intensity Interval Training – HIIT

On days you have limited time and you are ready for more action, increase the intensity of your cardio workout by adding in some interval training. You will burn more calories in a shorter amount of time. For example, run or bike as fast as you can for one minute, then recover in the next minute at a slower pace. Repeat this for about 20 – 25 minutes. For the record, HIIT is usually ones where you are at 70 to 90 percent of your max heart rate. So take our your best to make this magic works.

Read: High Intensive Interval Training (HIIT) For Losing Weight

#3 Lift weight, gets strong!

Weight lifting will help to increase your muscles mass which in turn speed up your metabolism. In addition, you can incorporate your baby into your routine. For example, hold the baby to your chest and do lunges or squares. You can even do sit up with your baby or when you lie on your back, hold the baby above your chest, and slowly press her up to the ceiling several times.

Read: 4 Exercises You Can Do With Baby!

#4 Continue eating right

You have been following a healthy diet (more complex carbo + protein + veggie & fruits) during your pregnancy, for your baby’s sake. Why stop it when you can also eat healthy for yourself? It’s okay to occasionally satisfy your craving, but most of the time please keep to a balanced diet. For example, eat mostly food derived from the plants – vegetables, fruits, whole grains and legumes, and limit highly processed food.

#5 Live well and keep calm

When we are stressed, we tend to snack more on unhealthy sweet things such as chocolate, ice cream. Because when you are worried or feel like you have no control over what’s happening in your life, your body reacts by releasing the stress hormones cortisol and adrenaline into your bloodstream. These hormones build up and cause fatigue and weight retention. So, do not be surprised when your increased levels of cortisol make you crave fatty, sweet and salty fried food. So, if you do it in the opposite way by reducing you stress levels with plenty of sleep / exercise / meditation, you will see better results in losing weight or fats.

Read: 5 Reasons Why Runners Should Pick Up Yoga

5 Good Marathon Habits to Develop

Team JustRunLah!

June 21, 2018

What’s the secret to run a sub-4 marathon or to be fit enough to run more than 3 marathons in a year? Well, there are no secret methods or shortcuts, so it really comes down to smart training and be consistent in developing these 5 good marathon habits that we are going to show you!

#1 Find your goal

You are not getting to anywhere if you are running aimlessly. This applies in everything in our lives: Set a goal. Everything will be easier if you know what path you are running into and if you know when can expect a “finishing line”. While you are going hard to pursue it, don’t forget to track the progress as well. That will help you with more self-motivation when you realised you are moving forward!

#2 Never overdo it

Psychologist Mihaly Csikszentmihalyi, Ph.D. studied how the best performers continuously improve and concluded that they all pushed themselves just a bit beyond of limit. This is the kind of growth-promoting stress that people name is as “just-manageable challenge”. So you have to know yourself well and set a goal that is challenging, a bit outside of your comfort zone, but also manageable. What you are after is the sweet spot. For example, if you are running 30 miles a week, try building up to 40, instead of a big jump like 60.

#3 Warm up & warm up

You have heard of thousand reminders to warm up your body before an intense workout. But, do you know that you need to warm up your mind as well? Yes, that counts the difference. If your brain’s in a state of fear or high anxiety, your body will follow. This is proven in a research conducted by exercise scientist Samuele Marcora, Ph.D., who noticed that subtle mood influencers can alter performance. So, take this fact with you and remember that before your next race, give yourself some time to have a confidence-boost-talk or just look into the mirror and tell your self, “You can do it”.

#4 Stop giving yourself too many choices

According to the psychologist Roy Baumeister, Ph.D., we all have a limited reservoir of mental energy to use on any given day. Are you aware that making decisions also wears you out? So if you like choosing which running shoes or apparels to go for before the race day, just choose the ones that bring you luck or your “Ace” one. On the race day after flagging off, shut off your mind, stay focus and just run towards to the finishing line. Do not think too much.

#5 Start positive talk

We all know that marathon really hurts. So when the pain hits you during a hard marathon, you constantly have the thought of “I don’t think I can do this”. These negative thoughts can have physical consequences on you, such as tense muscles and elevated heart rate, which possibly makes it even hurtful. But instead of panicking, the good marathoners have “calm conversation” in their mind. It can be as simple as the three-words, “It is OKAY’. Yes, tell yourself that it is okay and normal to feel pain because you are running a marathon and that it is worthwhile for any uncomfortable experience you are feeling right now. Remember that, there is always a rainbow over the storm and for us, we will see if after crossing the finish line.

When will you cross off the Marathon from your bucket list?

Andreas

June 19, 2018

Research shows that you are more likely by 12% to finish a marathon when you are at a milestone age.

RunRepeat.com has recently conducted a study based on over 2 million results from almost 150 races. Their results indicate that the probability to run a marathon is 13.34% higher at the beginning of a decade (i.e. your -0‘s) and 10.15% higher when the age ends in 5.

Possible explanations

Experts including Jason Fitzgerald (Head Coach of Strength Running) and John E. Coumbe-Lilley (Clinical Associate Professor of Kinesiology and Nutrition) suggest that this trend is due to the power of these ages to provoke contemplation together with the desire to celebrate this milestone with a “not everyone can do it” type of achievement.

Quoting Susan Arruda (6-time fitness champion and certified Personal Trainer Specialist) “The mid-decade milestones bring a smaller spike in participation, but they are still powerful, because they are making us think that we’re more than halfway to the next decade.”

“And for a lot of people, running a marathon is one of those things they want to do at least once in a lifetime, so a milestone age is a good time to cross it off the bucket list.”

How do the genders compare?

Female and male participation follow different distributions. Women’s participation peaks at 30, and men’s at 40. Also, the spikes for women at the milestone ages are more pronounced.

Women are 15.1% more likely to run a marathon at the beginning of a decade and 12.3% more likely in the middle of the decade.

For men, the spikes are smaller. Men are 13.5% more likely to run a marathon at the beginning of a decade and 11.3% – in the middle.

These differences could be explained by a number of reasons. Various experts have given their own reasonings:

Women become parent earlier than men; (Robert Jackson – Minimal FIT – Exercise & Nutrition Coach)
The average person’s health starts deteriorating after 30 and women are more aware of this and try harder to be healthier;
Men’s testosterone dips around 40, so they start to store fat more easily. This prompts them to take action, and running is a popular such action; (Dr. John Rusin – Expert fitness adviser, focused on exercise science and injury prevention)
In general, women are less competitive, so they are less likely to run multiple marathons. Because the achievement is more valuable than the competition; (Susan Arruda)
Women usually change their priorities after 30. Especially if they have children; (Melanie Young – Certified Health Coach, Award Winning Author, Motivational Muse).

These opinions are backed up by the data. As we can see, men and women finish marathons in equal numbers by the age of 27 – 28. Then the numbers of male participants greatly overshadow the numbers of women.

Is this true for you? Do you remember what age were you when you ran your first marathon?

Or, if you are still planning for it, be sure to check out running calendars and free mobile app.

This study has been conducted by Jens Jakob Andersen a former competitive runner, founder of RunRepeat and statistician from Copenhagen and Ivanka A. Nikolova, Ph.D. in Mathematical Analysis.

Adapted from RunRepeat.com with permission.

Review: Sentosa Fun Walk 2018 [5 Km] (by Stargazer)

stargazer

June 19, 2018

This was the first fun walk organised by Sentosa and in partnership with National Geographic. Participation was free and all participants were issued with goodie bags containing the event t-shirt, a National Geographic reusable drinking bottle and a canvas tote bag.

It was said to be a fun walk. But after completion, I felt it wasn’t exactly the typical ‘fun walk’ I would have in mind.

Actual Event Day

The event was held at the Palawan Green. This is the 3rd event I am taking part here in Sentosa, after the Spartan Race and Music Run. I took the Sentosa Express and arrived at 2.45 pm with 2 friends to collect our goodie bags. There was no queue and collection was fast and easy.

The weather was exceedingly hot and as it was still early, we headed back to chill out at Resort World. There were lots of tourists and it always make my day looking at families enjoying themselves. At 4.30 pm, I made my way back to Palawan Green and was just in time to catch the flag off at 5 pm.

The walk can be described as consisted of 4 phases. The 1st phase took us to the Merlion and the Skyline Luge. The 1st hydration point was here at the 1 km mark. There wasn’t any cup provided and I believe the organizers expected us to use either our own water bottles or the one issued with the goodie bag. A green initiative, I guess.

We continued the 2nd phase into the Nature Discovery and Imbiah Trail. The trail was initially flat terrain, till we reached the Tempinis Cascade where we had to descend down many flight of steps. The descent was slow as we had to proceed cautiously, especially with so many people, to avoid falling off the slope.

After emerging from the Imbiah Trail, we continued the 3rd phase to Fort Siloso where there was a 2nd hydration point here at the 2.5 km mark. This phase consisted of some up slopes and even took us into the Battery Command Post. We were made to descend down the Siloso Trail, which we did so cautiously as it was quite slippery. At the end, we were fortunate not being made to climb up the Skywalk!

The last phase took us along the Siloso Beach Walk back to the Palawan Green. There were many people enjoying themselves at the beach and the mood was merry and relaxing.

Post Walk Activities

There were quite a number of activities at the Green. Most notably was the F&B kiosk, where diners can purchase on-site BBQ food at a price.

Canon also had a booth, whereby acclaimed photographer Mr. Jayaprakash from the National Geographic shared with us some photography tips.

There was schedule of free movie screening of the ‘Kallang Roar’ at 7.45 pm, but my friends and I left before that for dinner at Seah Im.

Comments

1) I think it wasn’t an easy fun walk, considering the up slopes and nature trails. This may well not be suitable for the elderly and young kids.

2) I feel the hydration point at the 1 km mark was not necessary. Instead, there should have been a hydration point at the finishing point, which I didn’t spot any.

3) I would not mind to pay a small fee for a finisher medal to commemorate the event, considering it is not exactly an easy walk.

4) Overall, I feel the event was well organized with sufficient support from the crew or volunteers.

The Marathon, World Record vs Asia Record. and the Runners to Look out For.

Team JustRunLah!

June 18, 2018

You’ve run a few marathons, you got your Personal Best timings and now you are curious to find out the best marathoners in the world and in Asia. So, here you can get the answers. Plus a bonus, you will find out who are the runners you should be following!

DO YOU KNOW WHO HOLDS THE MARATHON WORLD RECORD?

That goes to the fastest marathoner, Dennis Kipruto Kimetto from Kenya. He did it in the Berlin Marathon on 28 September 2014 with the timing of 2:02:57. The Berlin Marathon is also the place where the past six men’s world marathon records happened. So, pay a closer attention to the next Berlin Marathon and look out for top marathon runners like Eliud Kipchoge, Kenenisa Bekele and Wilson Kipsang who are trying hard to break the record!

Among the female marathoners, Paula Radcliffe holds the world record (mixed competition) with the timing of 2:15:25 in London Marathon on 13 April 2003. And who is coming closer to break this record? Follow Tirunesh Dibaba, Mary Keitany and Edna Kiplagat.

WHO ARE THE FASTEST MARATHONERS IN ASIA?

What’s your guess? Yes, the fastest marathoner in Asia is the Japanese, Yuta Shitara who this year completed Tokyo Marathon in 2:06:11 on 25 February! He just won the 100 million Yen bonus for breaking the 15-year-old Japanese record in the marathon of 2:06:16 by Toshinari Takaoka.

There are a few Asian marathoners who are catching up and you need to know them. They are Hiroto Inoue (2:05:54), Ryo Kineme (2:08:08) and the people’s marathoner, Yuki Kawauchi (2:08:14).

The fastest women marathoner in Asia is also a Japanese, Mizuki Noguchi who achieved a good timing of 2:19:12 in Berlin Marathon on 25 September 2005. Also, watch out for Mizuki Matsuda (2:22:44), Hanami Sekine (2:23:07) and Honami Maeda (2:23:48) whose personal bests are very close to the Asia records!

So now you know the world best marathoners, and you want to look for the World’s Best Marathons?

Click here – We already have a good list for you!

When Should You Allow Your Kids to Run? Is There a Right Age?

Team JustRunLah!

June 16, 2018

You see that parents start letting their kids take part running event at a young age and you start wondering that, is there an “appropriate” age to start running? So, let’s find it out.

The kids can #JustRunLah

In actual fact, you will find no data that kids will have ligaments injury, cartilage dysfunction or growth plates damage with high mileage. William Roberts, M.D., medical advisor for the Twin Cities Marathon, has conducted several studies on young marathoners, and he has concluded that,

“Kids and mileage basically make us nervous,” Roberts says, “but from all I’ve found, there is no harm being done; they are not getting hurt. If it is their choice, keep doing it.”

But should they?

However, there is also no study to support that too many intensive sports have good impact in kids’ future health. So, do things moderately is the key. In terms of athlete development, a number of sources pointed out that there’s not much benefit in intensive training before puberty. Until puberty, many of the hormones that allow for training adaptations in the musculoskeletal system are not well-developed, and they’re poorly suited for intensive workout such as interval training.

Moderation is the key

So, it seems like what really matters is to nurture the kids’ running habit since young, but not necessarily need to excel in it. Grow their passion, by not killing those with physical burnout (e.g. too much systematic training), high stressors, or even sadly, to sacrifice their happy childhood. If a young runner is having fun and having success, however, should they be stopped from pursuing even more? Our take is, monitor their health and listen to their body.

Looking for a suitable race for your kid(s)?

Explore #JustRunLah up-to-date running calendar across Asia because you can definitely find a good one for your kid(s).

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