SINGAPORE, 15 AUGUST 2023 – Several key roads in the Marina Bay, Marina Centre and surrounding areas will be fully or partially closed during the upcoming Professional Triathletes Organisation (PTO) Asian Open from 19 to 20 August.
Access to the ECP (Changi) and Sheares Avenue from Ophir Road will be closed during certain hours on both days, while parts of Bayfront Avenue, Rochor Road and Sheares Avenue will also be fully closed. During road closure hours, motorists are advised to use alternative routes to Marina Bay, Marina Centre and Changi Airport or take public transport.
Please refer to the tables below for the list of affected roads.
The inaugural PTO Asian Open will host the world’s top male and female professional triathletes in the heart of Singapore. Led by reigning Olympic champion Kristian Blummenfelt, the star-studded field will take on a specially designed 100km course – comprising a 2km swim, 80km bike and 18km run – that takes in iconic landmarks, including the Benjamin Sheares Bridge, the Merlion, the Singapore Flyer, Gardens by the Bay and the Marina Barrage. The 100km race for professional athletes and experienced amateurs begins with a 2km freshwater swim in the Marina Bay and ends near the Marina Bay Sands.
Singapore’s own Olympic champion Joseph Schooling will also take part in the 100km experienced amateur race in a relay team alongside current and retired Team Singapore athletes. The PTO Asian Open also features two duathlon races over a standard 4.5km Run/32km Bike/4.5km Run and a longer 9km Run/64km Bike/9km Run as well as the The Music Run, the signature 5km fun run that encourages everyone to have a go while listening to their favourite hits. In total, the PTO is expecting up to 6,000 participants in what promises to be a celebration of multisport activity all set against the backdrop of the iconic Marina Bay Financial District. For more information or to sign up, visit https://protriathletes.org/eventsor https://themusicrun.com.sg.
Learning to love running takes time, just like developing any new habit, whether it’s increasing your water intake or beginning a meditation routine. Things rarely feel easy and comfortable the first time a runner laces up. This is especially true considering the numerous variables at play, like as the route and the temperature.
However, there’s no denying that including jogging into your daily routine has a number of total-body benefits, such as reducing anxiety and promoting weight reduction and weight management. If you’re searching for a quick workout, running is more efficient than walking because it burns more calories in less time.
Follow these methods recommended by experts to quicken a leisurely walk into a run (or jog):
1) Start Slow
You don’t have to put any pressure on yourself to sprint out the door and complete a 5K that would win an Olympic gold medal. Alyssa Kuhn, a physical therapist, advises starting your running habit by including jogging intervals into your daily walking regimen. She continues, “Walking for 30 seconds and then sprinting for a minute can be a terrific place to start. This increases endurance so you can run farther by challenging your heart rate.
Start with 15 seconds if 60 seconds is too long for you to jog. As your fitness level increases, continue to increase the running intervals and shortening the walking intervals.
2) Choose The Right Gear
The best sneaker for running will probably be different from the best footwear for walking. “Some sneakers are fine for walking but provide poor support for higher intensity activity, like running,” claims a qualified personal trainer, Brandon Nicholas. He advises, “Go into an athletic shoe store and talk to one of the staff.” “They can give you advice on whether you can use what you currently have or assist you in selecting the best running shoe.” In order to minimize chafing when wearing layers, make sure they are made of sweat-wicking material. This will make increasing your speed easier and more fun.
3) Add Strength Training
You increase the strain on your muscles by quickening the speed. Aiming for your posterior chain, or the back of your body, regular strength training should be included at least twice a week to ensure that you are taking care of your body. Start with single-limb strength exercises like deadlifts and squats.
4) Focus on Cadence
Numerous studies have looked at the connection between damage and cadence, or the number of steps you take each minute. According to research, increasing cadence helps lessen the pressure on the knee and hip joints, minimizing frequent running problems.
The academy director at A Snail’s Pace Running Academy, Michelle Montiel, an RRCA-certified coach, adds that it’s also crucial to move in a way that feels natural and at ease. Overstriding frequently results in a heavier heel strike, which slows down the cadence. According to her, you should be running at a cadence of between 160 and 180 steps per minute in order to avoid injury.
She advises, “To stay on track, use a fun music mix with roughly these beats per minute.” “A quicker cadence only means taking shorter steps; it doesn’t take more effort. The majority of people actually accelerate with less effort.
5) Set A Smart Walking To Running Goal
When attempting to increase your running frequency, having a goal increases motivation. According to Kuhn, depending on your level of fitness, setting a goal of 5 kilometres a week for the first 2-3 weeks is a reasonable place to start. “This offers you a concrete objective to help you adhere to a training schedule. Depending on how your body reacts and recovers, you can increase the objective once you can regularly cover that distance, advises Kuhn. A reasonable guideline is to increase your distance by no more than 10% of the total from the prior week.
KUALA LUMPUR, 3 Aug 2023: The Kuala Lumpur Standard Chartered Marathon (KLSCM) 2023 will see Official Partner Brooks outfitting the event’s Pacers with a complete set of running gear. This year sees the premier distance running event in Malaysia field its largest group of Pacers in its history as it introduces Pacers for the 10km category as well.
The KLSCM 2023 Pacers will be clad in highly visible yellow tops, black shorts and Brooks running shoes. Out of a total of 40 Official Pacers, 35 were on hand to receive their Pacer kits at a presentation ceremony at the Brooks outlet at Lalaport in Bukit Bintang.
Pacers received their exclusively designed Brooks singlets made from 100% ultra-microfiber polyester fabric, making it super lightweight, soft and moisture-wicking. Additionally, the fully bonded seam technology used means that there is no stitching to potentially cause unwanted chaffing. The Brooks Split Running Shorts uses 100% polyester woven fabric which allows for more breathability, is lightweight and also has sweat-wicking properties.
The Pacers will also be equipped with the best running shoes that Brooks currently offers, including the Glycerin 20, Hyperion Tempo, Ghost 15 and Adrenaline GTS 22 models. Brooks running shoes are sustainability-focused in that most are manufactured using recycled materials and plastic bottles diverted from landfills, especially the much-loved Ghost 15, which is a carbon-neutral model. Additionally, Brooks uses cutting-edge technology like in the nitrogen-infused DNA LOFT v3 and DNA Flash foam which are able to provide 20% weight-reduction and a 10% higher energy return compared to previous DNA LOFT versions. Brooks shoes are also made to cater to all types of runners and the brand encourages runners to use the GuideRails® support to aid in their running motion and reduce excessive movement.
There will be 24 Pacers assisting runners in the Full Marathon category while 8 Pacers will be on duty for the Half Marathon and for the first time, there will also be another 8 Pacers for the 10km category.
In distance running events, Pacers play a crucial role, acting as guides and motivators for other participants. These experienced runners are appointed to maintain a consistent and predetermined pace throughout the race, helping runners achieve their desired race time or personal bests by avoiding the common pitfalls during a race. They serve as beacons of encouragement, providing valuable support and motivation, especially during challenging moments. Pacers not only assist runners in the physical aspects of an endurance race but also contribute to the mental aspect, inspiring runners to push past their limits and stay focused on their goal of crossing the finish line safely and within their desired time targets.
“We take the role of our Pacers seriously as we want to help as many runners as possible to either achieve their target times or more importantly, finish the race successfully and with a sense of fulfilment,” said Rainer Biemans, Director of Dirigo Events, the owner and organiser of the race. “Our Pacers go through a fairly stringent assessment process before they are selected based on their
consistency of pace and positive attitude. We wish all KLSCM 2023 Pacers and runners the best of luck on Race Weekend” he added.
Abu Soffian is one such runner who has been a Pacer for KLSCM multiple times. “I keep coming back to be a Pacer at KLSCM because I really enjoy sharing my experience to help runners achieve their time targets,” said Abu. “Being a Pacer motivates me to train harder, to help others and to make new friends on my continuing running journey,” he added.
First-time 10km pacer Janice Loh decided to take the plunge after being a serious competitive runner who made the podium at KLSCM 2018 and 2019 in the 10km and 5km categories respectively. “This is the first time in my life that I will be assuming the role of a Pacer and I’m beyond excited! Being selected after a well-organised Pacer Assessment session by Dirigo Events has given me the confidence to strive to create a positive and inclusive environment during the race where runners can feel empowered and encouraged to give their best,” said Janice. “I am ready to give it my all, and I can’t wait to be a part of the incredible moments that unfold on race day,” she added.
“By providing them with the necessary high-performance gear, we hope to inspire the KLSCM Pacers to do the best they can in helping as many runners as possible to achieve their goals, and earn the satisfaction that comes with completing their distances,” said Victor Tiew, Brooks Malaysia Brand Manager. “At Brooks, our philosophy is to make each run better than the last, a simple enough
principle that guides every design and engineering choice behind our shoes and gear. We are committed to providing the best possible running experience for the Pacers as we value what they bring to the table in providing support to the runners,” he added.
When it comes to KLSCM Pacers, that value doesn’t end with just providing encouragement and motivation to runners, as the entire Pacer team is also running to raise funds for KLSCM’s beneficiary charities under its Run For A Reason (RFAR) charity programme. To date, they have raised an admirable RM14,000 that will go a long way in helping the RFAR charities achieve their objectives in support of underprivileged Malaysians and the environment.
It’s not every day you are presented with the opportunity to be part of history.
The Sydney Marathon, presented by ASICS, is a Candidate Race for the Abbott World Marathon Majors in 2023. If successful, the Sydney Marathon will be added to a list of globally recognised running events, including the Berlin, New York and London Marathons.
Running across one of Australia’s most iconic landmarks is on many bucket lists internationally and for good reason! The Sydney Marathon, presented by ASICS, is truly a challenging, memorable and visually incredible experience. The event offers 42.2km, 21.1km, 10km and 3.5km distance options, hosting a range of runners from beginner to experienced.
An exciting new addition to the event in 2023, is the Candidacy Club. A world leading rewards program for runners, the Candidacy Club was established to bring together like-minded people who are helping Sydney become an Abbott World Marathon Major.
Runners can gain entry to this exclusive club by registering for the Sydney Marathon. In return, they gain the opportunity to be part of the marathon community, a part of history, plus other benefits. Candidacy Club members receive over $900 SGD value, including a 12-month subscription to the ASICS RunKeeper GO app, with personalised marathon goals & training programs made to get you to the start line feeling great ($60 SGD), a 6-week Marathon State of Mind mental skills program designed by one of Australia’s leading female marathoners, Eloise Wellings, who will help get your mindset into marathon mode ($825 SGD), a high-quality finisher’s medal, an ASICS finisher’s shirt, plus more.
Furthermore, Candidacy Club members receive guaranteed entry to the Sydney Marathon when the event becomes an Abbott World Marathon Major (valid for 3 years). Benefits become available as soon as 2023 registration is secured.
For more information on the Candidacy Club, head here.
Are you keen to travel down under to be part of the action? Thanks to Marathon Tours and Travel, the event has a number of travel and accommodation packages to make your journey to the finish line a whole lot easier! For more information on the exclusive release international travel packages, head here!
The most important aspect of the event are of course the runners! This is why the event continues to strive to improve all areas of the event. In 2023, the event experience will be uplifted by offering a more accessible and enjoyable course to the global running community. This includes several Spectator Live Sites, featuring DJ’s, MC’s, activations and giveaways and club tent zones who will cheer you on in the thousands.
The post-race recovery village is open to all runners and 2023 will have a record number of partners and giveaways, providing the perfect post-race vibes for all. There will also be dozens of “official Sydney Marathon” local bars and restaurants providing great offers to runners and spectators alike across Marathon day!
Bondi Beach Coogee Beach
Sydney is home to some of the greatest tourist attractions in the world. You’ll tick two of them off as you run over the magnificent Harbour Bridge and complete your run at the Opera House. While you’re here, pay a visit to a zoo (Featherdale Wildlife Park, Taronga Zoo & Sydney Zoo), have a dip at an iconic beach (Bondi, Coogee or Manly), visit Luna Park or jump on a ferry to take in all the sights Sydney has to offer.
Register now to be part of this world-class event on Sunday, September 17th, whether it be to run a personal best, push yourself out of your comfort zone, have some fun with friends, fundraise for a great cause or simply, to be a part of history as the Sydney Marathon, presented by ASICS, makes its way to becoming an Abbott World Marathon Major.
Skechers, The Comfort Technology CompanyTM and a global leader in lifestyle and performance footwear, is thrilled to announce the highly anticipated Skechers Friendship Walk (SFW) 2023. Returning in full swing, Singapore will proudly kick off this year’s annual event on 3 September 2023 at the vibrant Marina Bay Sands Event Square, marking a momentous occasion as a fully physical experience since the pandemic. Meanwhile, Malaysia and Thailand will follow suit, launching their own editions of the Skechers Friendship Walk in October.
With the one-day event running from 7am to 11am, participants can immerse themselves in the vibrant atmosphere of the Skechers pop-up booth. This space will showcase the latest Skechers merchandise and footwear collections such as the Hands Free Slip-Ins, and GOrun Pure 4, allowing attendees to explore and experience Skechers innovative footwear technologies and apparel designs firsthand. This year’s event promises to captivate fitness enthusiasts while encouraging the public to stay active and celebrate the power of friendship. With registration via https://web.42race.com/race-bundle/skechersfw2023 now open until 30 August 2023, participants of all fitness levels can secure a spot at a fee of $30 per pax, where they can choose between two exciting categories: the 5 km walk or the 10 km run.
For those looking to walk or run with a buddy, the Buddy Promo is available at just $50 (U.P. $60) for either category. Additionally, families can opt for the Family Bundle, which includes 2 Adults and 1 Kid registration for the 5KM walk category at $70 (U.P. $90).
To elevate the experience further, all registered participants will each receive an exclusive event pack entitlement (worth up to $50). Each event pack will include a tote bag, event T-shirt, a race bib and gift vouchers of 40% off for up to 2 pairs of either the Skechers Slip-ins and GOrun range (limited quantities available, while stocks last).
The Buddy Promo event pack includes additional entitlements for two participants, comprising an extra tote bag, event T-shirt, race bib, and gift voucher. Meanwhile, the Family Bundle will include three Totebags, event tees, kids’ skipping rope, race bibs and gift vouchers. Event packs can be collected from selected Skechers outlets at Suntec City, Tampines 1, and JEM.
In line with Skechers’ dedication to sustainability, this year’s finisher medal has also been meticulously laser-cut designs crafted from sustainably sourced wood. Participants will not only carry a sense of accomplishment but also cherish their contribution to a greener planet.
As part of this year’s Skechers Friendship Walk, Skechers will also be holding a lucky draw at the end of the race, where all registered participants will have the exciting opportunity to enter a lucky draw and stand a chance to win a year’s supply of Skechers footwear.
Strengthening Bonds with APSN: Skechers Pledges $2 With Every Sign-Up
Since the inaugural Skechers Friendship Walk in 2019, Skechers has established a strong partnership with APSN (formerly known as Association for Persons with Special Needs), a social service agency that provides special education, vocational training and employment support services for individuals with mild intellectual disability (IQ 50-70).
Throughout the years, Skechers has been actively contributing to the community by offering APSN beneficiaries employment opportunities within its warehouse and retail operations, while actively exploring additional roles to empower these individuals further.
Building on this commitment, Skechers will be donating $2 for every participant registration to APSN. The total amount raised will be utilised to purchase shoes for APSN beneficiaries with special needs. This will empower the participants to make a positive impact on the lives of others while staying active and engaged in the community.
“We are thrilled to bring back the Skechers Friendship Walk for its sixth consecutive year, and the excitement surrounding this event continues to grow,” said Ms Zann Lee, Managing Director of Skechers Southeast Asia. “As old and new faces come together once again to experience the joy of the Skechers Friendship Walk, this event has truly become a powerful platform for bringing people closer and making a positive impact on individuals and the community as a whole.”
Elevate the Skechers Friendship Walk Experience
At this year’s Skechers Friendship Walk, participants will have the exclusive opportunity to explore the latest innovations in footwear technology designed to elevate both walking and running activities.
For walking enthusiasts, effortlessly slip into the expanded range of Skechers Hands Free Slip-in without bending down or tying your shoelaces. Combining cutting-edge footwear technologies to ensure unparalleled comfort with every step, some of the features on the Skechers Hands-Free Slip-ins include:
Skechers Slip-ins™ molded heel panel: Say goodbye to traditional laces with the Skechers Slip-ins™ molded heel panel. Designed for a hands-free fit, these shoes eliminate the need to bend over or struggle to put them on, all while providing stability and support.
Air-Cooled Memory Foam™ Cushioning: Enjoy exceptional cushioning and support throughout the day with Skechers’ proprietary Air-Cooled Memory Foam™ insole. This advanced technology moulds to the shape of wearer’s feet, providing personalized comfort as well as a plush walking experience, while keeping the feet cool.
ULTRA GO® Cushioning: Designed to feel lightweight and responsive, the ULTRA GO® insoles help absorb impact and distribute pressure evenly on your feet. This intelligent cushioning system prevents fatigue and strain, allowing you to walk with ease and confidence.
Elevate your running experience to new heights with Skechers’ GOrun Pure 4 performance range, featured at this year’s Skechers Friendship Walk. With cutting-edge technologies meticulously designed to optimize every stride, features include:
Removable Arch Fit® insole, expertly moulded to the wearer’s foot, reducing shock and ensuring weight dispersion for a personalized and supportive fit.
HYPER BURST® PRO cushioning midsole, crafted with revolutionary resilient foam featuring spherically-shaped cells, delivering ultra-lightweight responsiveness and exceptional energy return.
HYPER ARC™ technology, promoting a smoother transition for a more efficient and enjoyable run, enhancing the overall experience.
Goodyear® Performance Outsole, providing unmatched traction, stability, and durability, instilling confidence to conquer diverse terrains with ease.
In addition to its exceptional footwear technology, the GOrun Pure 4 boasts a breathable, engineered mesh upper that adapts and stretches with the wearer’s foot, ensuring optimal airflow and comfort throughout the run. Furthermore, this range also incorporates the lightweight and eco-friendly Eco Flight™ EVA cushioning, reflecting Skechers’ commitment to both innovation and sustainability.
The annual flagship event of the Yellow Ribbon Project, the Yellow Ribbon Prison Run (YRPR) returns in 2023 to a fully physical format with a nostalgic run route beginning at Changi Village (Farnborough Road, Changi) and ends with participants running through the Old Changi Prison Wall.
YRPR 2023 will be held on Sunday, 24 September, featuring two run categories – 10km Competitive Run and 6km Non-Competitive Run. There will be prizes for the top runners (male and female) for the 10km Competitive Run.
Themed “Run Beyond 2nd Chances”, the Yellow Ribbon Prison Run aims to be a symbol of hope and an avenue to rally community support towards offering ex-offenders and their families beyond a second chance throughout their reintegration journey.
Community support is vital in the reintegration journey of an ex-offender and families impacted by incarceration. Small acts of kindness done by individuals, employers, and organisations can result in large ripple effects felt across generations. This is especially true for families impacted by intergenerational offending, where more than one family member has been incarcerated.
As the national symbol of hope and second chances, the Yellow Ribbon Prison Run aims to showcase how ex-offenders are not mere recipients of the second chances given by the community but also active contributors in paying forward the kindness and support received. Don’t miss the many entertaining performances as well as informative and interactive booths showcasing the many talents, skills and contributions made by inmates and ex-offenders at our end point carnival this year.
In addition to spreading the message of hope and fostering a more inclusive society, let us also strive towards forging a more sustainable one for future generations. The building of a more hopeful and sustainable future is a collective effort which begins with raising environmental awareness, promoting sustainable lifestyle choices, and encouraging eco-friendly practices. This year, the Yellow Ribbon Prison Run’s iconic run shirt and drawstring bag are made from sustainable materials. Do also look out for the sustainability-themed booths, collaterals and activities set up at our end-point carnival for participants to experience.
Let us “Run Beyond 2nd Chances” and play our part in building a more inclusive and sustainable future by spreading a message of hope and inclusivity to ex-offenders, their families, and our environment at Yellow Ribbon Prison Run 2023.
Hurry and sign up for the early bird discount! Registration will end on 31st August 2023, don’t miss the chance of supporting the cause!
Participants of the 10km and 6km run will receive an exclusive Compressport Running T-shirt, an eco-friendly drawstring bag and YRPR 2023 Wristband during the Race Entry Pack Collection on the 9 and 10 September 2023, from 9am to 9pm at City Square Mall (Fountain Square).
Upon completion of the run on the event day, all participants will receive a YRPR 2023 Finisher Medal.
Fundraising for Yellow Ribbon Fund (YRF)
Every kilometre covered by participants in support of the Yellow Ribbon Prison Run, provides a concrete display of solidarity in offering beyond second chances to all and support towards making a difference in the lives of our ex-offenders and their families.
The Yellow Ribbon Project would also be cordially inviting our donors to match this resounding display of community support by pledging $10 for every kilometre completed by each participant or inmate. Funds raised would go towards the building of reintegration programmes for ex-offenders and their families.
Should you wish to donate, you could donate directly to our Yellow Ribbon Fund via the following link.
Launched in June 2004, the Yellow Ribbon Fund (YRF) is the first national charitable fund devoted entirely towards the development and implementation of rehabilitation and reintegration programmes for inmates, ex-offenders and their families.
The experts agree that there is a simple formula for fueling your body before and after exercise, despite the fact that everyone has distinct needs and that each workout varies in intensity.
1) Coffee
Reach for something that is easily digested (like a banana) or completely liquid (like coffee) if you are rolling out of bed into your training attire and heading out the door for an early morning workout. According to sports nutritionist, dietitian, and author of Nancy Clark’s Sports Nutrition Guidebook Nancy Clark, coffee is a proven ergogenic aid (performance enhancer) and is not dehydrating as most people think. Caffeine boosts alertness, stimulates the central nervous system, aids in mental clarity, and lessens feelings of exhaustion.
Even while coffee alone offers an energy boost, Clark advises eating something before exercise. Take a sip of orange juice or consume a banana five minutes prior to working exercise; otherwise, your body will go into breakdown mode. You’ll have more energy and a better workout if you eat something. Choose a latte if you need caffeine after working out. Dietitian Sarah Currie explains that a latte provides both protein and carbohydrates. Ask for almond or coconut milk if you’re trying to avoid dairy.
2) Porridge
This carb-rich, ultimate comfort dish makes a great pre-workout meal. It contains a lot of fiber, which makes you feel fuller for longer, is low in fat, and is high in blood sugar-friendly, slowly absorbing carbohydrates. Beta glucan, a soluble fiber found in porridge, has been shown to reduce LDL cholesterol. “If you want to burn fat, you need a hard workout, and you need some carbs to get you through the class,” advises Currie. While porridge by itself is the perfect nourishment for the usual gym class, Clark advises adding extra protein if you plan to exercise for a longer period of time.
3) Eggs
After a strenuous workout, eggs make a great snack and are a great food for recovery. They include a lot of protein (approximately six grams per egg) and not much fat (310 kilojoules, on average). They can help you lose weight and give you a feeling of fullness. According to studies, eating eggs for breakfast may help you control your appetite and consume fewer calories for the next 24 hours. Eat eggs with some sort of starch, such as bread or potatoes, but avoid bacon, advises Clark, after working out.
4) Greek yoghurt
Greek (strained) yoghurt, which is a little bit tarter than standard yoghurt and has more carbs and protein (12 to 17 grams per serving, depending on the brand), makes a great pre- and post-workout snack. If you intend to consume yogurt before to working out, Clark advises choosing a flavor you can tolerate well and then adding sugar in the form of berries or banana slices. According to Clark, “Sugar fuels the muscles, so yoghurt with sugar will energise you.” After an exercise, plain yoghurt is a fantastic choice since it provides the protein your muscles need to grow. According to Currie, any muscular breakdown following a workout needs to be repaired. When choosing a yoghurt, Currie suggests staying away from the sugary fruit-at-the bottom types.
5) Nuts and nut butter
According to studies, people who eat nuts have longer, healthier lives and are less likely to suffer from chronic conditions like type 2 diabetes and heart disease. Additionally, studies have shown that those who eat nuts as a snack are more likely to keep a healthy weight. “You need to feel satisfied to lose weight,” asserts Currie. So eat plenty of nuts, but not too much. Nuts and nut butters include healthy (unsaturated) fat, protein, and carbohydrates, which together help you get through a challenging workout. “Fat offers sustained energy,” asserts Clark. It helps with stamina and is stored in the muscles, making it a wonderful pre-workout snack to take before a lengthy run, hike, or bike ride. Sourdough toast with peanut butter and banana, or a piece of pumpernickel with almond butter or peanut butter are all good choices.
6) Bananas
Because they are quickly digestible and rich in potassium, which helps avoid muscular cramping, bananas are a great pre-workout snack. “If you want to burn fat, you need a hard workout, and you need some carbs to get you through the class,” advises Currie. You can get the carbs and protein you need to build muscle by slicing a banana into plain yoghurt.
7) Berries
When you’re pressed for time and want a quick pre-workout snack, berries are a fantastic choice. Whether you favor strawberries, blueberries, blackberries, or raspberries, all of them will give you an immediate energy boost and are packed with antioxidants that can help you combat stress brought on by exercise. Berries are a good source of slow-digesting complex carbohydrates that will keep you fueled during your workout. They are also hydrating due to their high water content. Before working out, Clark advises eating meals that will settle down, be soluble, and not bother you later. Anthocyanins and other flavonoids, which may improve memory function, are abundant in berries. Berries can be added to yoghurt or steel-cut oats. They can also be combined with almonds and dried fruit to make a quick snack.
8) Low-fat cottage cheese
Low-fat cottage cheese has a high protein and calcium content but little calories. Studies have also shown that it aids in weight management. Cottage cheese before exercise, topped with berries or bananas, provides the ideal ratio of protein and carbohydrates to power you through your workout. It’s a fantastic post-workout snack, too. Cottage cheese with pistachios on top is a good choice if you are trying to cut carbs, advises Curries.
9) Low-fat chocolate milk
While smoothies and sports drinks are common post-workout beverages, chocolate milk can help you live more simply because it offers the right ratio of protein and carbohydrates to speed up your recovery. In order to replenish energy (glycogen) stores and repair muscle tissue after exercise, it is advisable to eat foods high in carbohydrates and protein (about 15 to 25 grams). Low-fat chocolate milk helps with rehydration by replenishing fluids and electrolytes lost during exercise.
10) Sweet potatoes
Vitamin A, a crucial ingredient associated with anti-aging benefits, cancer prevention, and eye health, is abundant in sweet potatoes. The sweet potato is a fantastic post-workout snack for weight loss because it is high in dietary fiber, low in calories, and flush with water. Try include sweet potatoes in your lunch or dinner if you exercise during the day or after work, advises Clark. “When trying to lose weight, the goal is to surround your workout with food,” she explains. Reduce your late-night munching to lose weight as you sleep.
Everyone gets older. While there’s nothing that’ll stop the passing of time, there are steps that you can take every step of the way to make each day better than the last. Even if it’s just one small spark of joy, that can often be more than enough. There will always be bad days, but by caring for your health and well-being and preparing for the future properly, you can do so much more for your everyday quality of life. It can be daunting to change, especially after you’ve spent so much time working towards your current setup, but only by taking charge of that change can you properly ease your way into a wonderful, exciting golden era.
How to Make Staying Healthy a Walk in the Park
Staying healthy and being responsible for all your health and well-being can be a challenge on your own, but it doesn’t need to be. If you’re struggling to stay healthy, maintain good habits, and “do it all” on your own, then it may be time to rethink your living situation. You can gain access to fitness and healthy services, make new friends, try new things, and do it all with the help and support of around-the-clock professionals by moving into a retirement community.
This is especially important if you or your partner has had an early diagnosis of dementia. In this case, you’ll want the top dementia care in Los Angeles long before your hand is forced. After all, having support, structure, and guidance can make all the difference, so look into relocating today. Regardless of whether you move into a retirement community or do it on your own, to stay fit and healthy as you age, you’ll want to follow these tips.
How to Stay Fit and Healthy as Possible as You Get Older
Experiencing a marathon injury can be emotionally challenging, especially if you’ve invested months of training. Allow yourself to feel disappointed or frustrated, as these emotions are entirely natural. Acknowledging and accepting your feelings will help you process the situation better.
The Importance of Exercise as You Age
Exercise and stretches will help you stay active. A body in motion tends to stay in motion, after all! Building up your strength and flexibility also helps with maintaining healthy bone density, improving circulation, and keeping blood pressure down. You will find you can do more, and live more, just by being as active as possible.
The Importance of Learning as You Age
Learning something new is entirely possible, even for those in their 70s, 80s, and 90s. You never actually lose your ability to learn, which is a wonderful thing. What you can do, however, is get out of practice. Keep your mind sharp and slow and prevent cognitive decline by reading, watching new content, developing new skills, and even travelling.
The Importance of Staying Social as You Age
For many, family connections are key to health and happiness. However, the key to your personal happiness may be to not just rely on your loved ones for all your social needs. If this is the case, you need to get out there and make friends with your peers to try new things together, share life experiences, and enjoy that close connection with people who get it.
Singapore, 30th July 2023 – More than 1,000 raced in the 13th Edition of the TriFactor Triathlon in Singapore’s East Coast Park, Angsana Green. National Athletes from Singapore, Macau, Malaysia, Hong Kong and the Philippines compete in a fast national triathlon championship sanctioned by Triathlon Singapore.
Singapore Luke Chua and Herlene Yu took the top spots for Singapore in the national triathlon champion with a time of 1 hour 3 minutes and 22 seconds and 1 hour 10 minutes and 28 seconds respectively.
2019 SEA Games Gold Medalist John Chicano – also known as Rambo, along with the entire came in 4th position behind his fellow Philippine National teammate Mr Pescon Maynard who took the top spot with a time of 1 hour 56 minute and 19 seconds.
Hong Kong top triathlete, Leanne Szeto took the top spot for the long distance category with a formidable time of 3 hours and 4 minutes and 33 seconds for a 2.25km Swim, 42km Cycle and a 15km run. As a representative of Hong Kong, Leanne has shone in major competitions and will undoubtedly leave her mark in TriFactor Triathlon.
But the excitement doesn’t stop there! TriFactor Triathlon is pleased to announce the launch of the highly anticipated 2024 Singapore marque races. Get ready for the TF Run & CycleRun 2024, TF Run & RunSwim 2024, and the TF Singapore International Triathlon 2024. These races, set to amaze and inspire, will showcase the finest athletes and push the boundaries of human performance.
To top it all off, we are offering elite triathletes an amazing 3-in-1 package deal with massive discounts for booking in advance. Don’t miss out on securing your spot in these remarkable races and experiencing the thrill of competing at the highest level.
Hosted by the incredible Elle Adda – a top-notch triathlete and behavioral health practitioner – TriFactor Triathlon promises an unforgettable experience for athletes, spectators, and sustainability enthusiasts. With Elle’s expertise in athletics and psychology, the event emphasizes holistic well-being, making it a standout in the world of sports.
But that’s not all! TriFactor Triathlon has an all-star lineup of ambassadors ready to dazzle the crowds. From the beautiful Philippines, we have Faith Garcia, a community lens and sports sustainability advocate. Faith’s dedication to sports and sustainability aligns perfectly with our sustainability pillar, and she’s here to show the world the importance of pursuing our Sustainable Development Goals (SDGs).
That’s not all the excitement we have in store! TriFactor Triathlon is thrilled to introduce the Sports Science pillar of our Level Up System. We’ll kick things off with the original Cold Water Immersion program, hosted at the TriFactor’s Member’s Lounge area located at the event grounds. This incredible program, rooted in cutting-edge sports science, will provide athletes with valuable insights into optimizing their performance and recovery. It’s time to take your training to the next level!
Credit: Orange RoomCredit: Orange Room
TriFactor Triathlon is also excited to launch our Membership Program at the event. As a valued member, you’ll enjoy exclusive benefits, including access to specialized training resources, networking opportunities within the triathlon community, and priority registration for future events. Join us and become a part of the TriFactor family!
With international triathletes from 24 different countries competing for the top spot, TriFactor Triathlon promises nail-biting races, breathtaking athleticism, and an electric atmosphere that will leave you buzzing with excitement.
Get ready to be a part of this extraordinary event! For more information about TriFactor Triathlon 2023, the launch of the 2024 races, and the exciting initiatives introduced, please visit www.TriFactor.Asia.
Having taken part in numerous races, I feel it would be good to have a different race experience by volunteering at one. Hence, I decided to register as a volunteer at this year’s Marina Run. Marina Run is one of the few races where volunteers are publicly sort after. It may also be the only race in Singapore where volunteers are paid a token sum apart from the provision of meals.
Deployment as Road Marshal
This year’s Marina Run took place on the 15 July at the Marina Barrage. The race comprises of 3 categories: 5km, 10 km and 21 km. The half marathon consists of 2 loops of the 10 km route.
Volunteers assembled at 1 pm at the Marina Barrage. We were issued our ‘Event Crew’ tee shirts and assigned into groups performing different tasks, such as manning hydration points, road marshals, race pack collection, and issuing post-race entitlements. I requested to be a road marshal as I wanted to encourage and cheer on the runners. Road marshals were given traffic vests and wands as well.
The earliest flag-off was at 4.30 pm for the 5 km run. The groups manning hydration points set off at 3.15 pm to their designated locations along the race routes. My team of road marshals (for Area A) set off at 4 pm, as there was sufficient time since the 10 km race commenced only at 5.30 pm.
I was deployed at the stairs beside the Skating Rink outside Marina Bay Sands (The Shoppees). My task was to direct the runners up this flight of stairs, where there would be another two marshals to direct the runners towards Bayfront Bridge.
I view my station as critical because had the runners missed these stairs, they would have moved on towards Waterfront Promenade and thus deviating from the race route.
It was thrilling to anticipate and watch the arrival of runners. I did my best to direct them up the flight of stairs while exhorting them to keep going. This was especially meaningful since I am a runner myself and appreciate such gestures of encouragement.
At the same time, I had to look out for runners who may not have noticed me and ran past instead. And since it was a Saturday evening, the areas around the vicinity of MBS were packed with crowds of local residents and tourists, some of whom approached me for directional assistance.
The half marathon commenced at 7.30 pm. The surroundings were dimly lit, and picking out runners from the crowds became a challenge. Runners themselves had to negotiate not only the crowds but also the throngs of cyclists as well.
After the last runners had passed my station upon the 2nd loop, as informed by the race sweeper at 9.30 pm, I sought permission to fall out since I estimated the race would probably end beyond 11.30 pm.
Thus, I did not receive the token sum entitled to volunteers, which I understood to be SGD 20, as it was only given out to the volunteers at the end of the race at the Marina Barrage.
Comments
1. There was an instance where the volunteer pacers (on bicycles) shouted at a group of tourists to make way for the lead runners. I think this was uncalled for as this was not a closed-road event, and it was expected there would be large crowds at MBS area during the weekends. A local friend of these tourists reflected his displeasure to me and mentioned it had left a bad impression on his guests.
2. There should preferably be two marshals at critical stations so that if one of the marshals needs to be temporarily relieved, there would still be another marshal to direct the runners. There was an apparent lack of good signage as well.
3. Lastly, I felt the communication on the provisions of meals could have been better. Prior to the event day, volunteers were told lunch and dinner would be provided. But in fact, only dinner was provided. Some volunteers did not consume their own lunch before reporting for duty as they had thought lunch would be provided, as previously communicated.
Singapore, 23 July 2023 – Lazada, a pioneer eCommerce platform in Southeast Asia, held the finale of its inaugural multi-country running event, Lazada Run, concluding the first-ever race organized by an eCommerce platform in the region.
(From left to right) James Dong, Lazada Group CEO; Ms Low Yen Ling, Minister of State, Ministry of Culture, Community and Youth & Ministry of Trade and Industry, Chairperson of Mayors’ Committee & Mayor, South West District, and Loh Wee Lee, Lazada Singapore CEO at the Lazada Run 10km flag off)
The event which took place in Singapore, flagged off at Marina Barrage with over 7,000 runners competing in various categories, including a 21km race, a 10km race, a 5km race and a 650m Kid’s Dash. Guest-of-Honor Ms Low Yen Ling, Minister of State, Ministry of Culture, Community and Youth & Ministry of Trade and Industry, Chairperson of Mayors’ Committee & Mayor, South West District, also graced the event and flagged off the 10km race at 6:45am.
Joining the final leg of this multi-country race were winners of the 21km and 10km runs which took place across Indonesia, Malaysia, the Philippines, Thailand and Vietnam. They were automatically entered into the Ultimate Southeast Asia Challenge, competing against runners from Singapore to win cash prizes of USD3,500 for the 21km race and USD2,000 for the 10km race.
The winners are as follows:
Nattawut Innum and Odekta Elvina Naibaho from Thailand and Indonesia emerged victorious with a time of 01:11:06 and 01:20:35 respectively for the 21km race.
James Darrel Orduña and Novia Nur Nirwani from the Philippines and Indonesia clinched the fastest timing at 00:31:59 and 00:37:30 respectively for the 10km race.
James Dong, Lazada Group CEO (right) with the 21km race category winners of
the Ultimate Southeast Asia ChallengeJames Dong, Lazada Group CEO (right) with the 10km race category winners of the Ultimate Southeast Asia Challenge
Additional cash prizes of S$3,500 for the 21km race and S$2,000 for the 10km race were also awarded to the top three finishers of the Lazada Run Singapore. The winners were as follows:
Mathew Samperu, Geoffrey Birgen, and Jon Lim finished as Singapore’s top 3 male runners, 21km race category.
Lucy Ndambuki, Zina Shwork Yenew Ambi, and Rosemary Mumo Katua finished as Singapore’s top 3 female runners, 21km race category.
James Gikunga Karanja, Elkanah Arusey, and Lel Kipchirchir finished as Singapore’s top 3 male runners, 10km race category.
Alyce Jeptoo Koech, Kigen Peninah Jepkoech, and Vanessa Lee finished as Singapore’s top 3 female runners, 10km race category.
As part of Lazada’s commitment to ‘Add Fitness to Life’ for consumers in the region, the race route was infused with fun and interactive activities for runners:
‘Human running vouchers’ that runners could spot and chase at certain segments of the race route to capture attractive Lazada vouchers
18 distance markers with QR codes placed along the race routes for runners to scan and collect Lazada vouchers from various sellers and brand partners
Runners were also treated to Singapore’s breathtaking sights with routes passing by iconic landmarks such as Marina Bay Sands, Gardens by the Bay, the National Stadium and the beautiful beaches of the East Coast Park.
Beyond the thousands of runners participating in the run, there was also a large crowd of spectators lining the route to cheer on their loved ones and enjoy the morning of sporting activity. Lazada Run Singapore also saw participants from Runninghour joining different race categories. Runninghour is a sports co-operative that promotes inclusivity and integration of persons with special needs through sports.
Race Village at Lazada Run Singapore
Visitors to Lazada Run Singapore were also able to explore the Lazada Run Race Village at the top of Marina Barrage, with stalls from brands including Bioderma, Epitex, F&N, Ji Xiang Ang Ku Kueh, and Walch offering a selection of products and vouchers. The Cart Dash booth saw participants competing to tick off a shopping list by grabbing items to win merchandise and cashback vouchers from Lazada. In another corner, a lively mass Zumba workout had people of all ages jiving to the fast-paced dance cardio workout. Visitors who came down to Marina Barrage also checked out the RedMart and LazBeauty booth showcases and received samples of products.
Lazada Singapore CEO Loh Wee Lee, was also present at the Lazada Run with his family. Hecommented, “We are thrilled to see so many people here today enjoying the finale of Lazada Run right here in our home market, Singapore. We look forward to more opportunities for Lazada to connect with shoppers and the wider running community, adding fitness to life in a fun and interactive way!”
Marcus Chew, Chief Marketing Officer, Lazada Group, said: “The inaugural Lazada Run was a massive success, and I am humbled to have been a part of it. Running alongside others and receiving words of encouragement was a wonderful experience. 21KM is a long distance to run, and it was heart-warming to have so many runners start and finish it together. I would like to thank everyone who took part in the Lazada Run today and made it an unforgettable experience. This is just the beginning, more to come!
SINGAPORE, 19 July 2023— Sustainability-centric business communication solutions platform, Greenbees and international sports event management company, TriFactor announced the launch of its first sustainability-driven ‘Great Green Run’ today, which is set to take place on 24 September 2023 at Great Green Run’s venue partner, Marina Barrage.
Great Green Run is designed to serve as a platform to rally and inspire individuals, corporations and communities into sustainability advocacy and action. In efforts to promote sustainability, Great Green Run will also be one of the first sporting events to publicly share its carbon footprint and sustainability initiatives report, which will be reviewed and verified by the Singapore Environmental Council (SEC). In addition to this, every participant is encouraged to make an individual sustainability pledge upon registration, with options to choose from the five selected United Nations Sustainable Development Goals.
5 Selected United Nations Sustainable Development Goals
SDG 3 Good health and well-being
SDG 11 Sustainable cities and communities
SDG 12 Responsible consumption & production
SDG 13 Climate action
SDG 14 Life below water
The run on 24 September 2023 at Marina Barrage will be divided into two categories – corporate and community run. For the corporate run, more than 2,000 professionals, managers, executives and technicians (PMETs) from over 50 multinational corporations (MNCs), as well as small and medium-sized enterprises (SMEs), are expected to participate. Among the notable corporations that have shown their interest are RSM Singapore, CapitaLand, CIMB Singapore, SISTIC Singapore and National Healthcare Group. On the other hand, Great Green Run is expecting more than 3,000 avid and leisure runners to take part in the community run.
CIMB Singapore is the presenting sponsor of the Great Green Run. The bank has been an active proponent of the Environmental, Social, and Governance (ESG) agenda and is the first ASEAN bank to sign the industry-led, UN-convened Net-Zero Banking Alliance (NZBA), a member of the Glasgow Financial Alliance for Net Zero (GFANZ). CIMB is also continuously stepping up on its sustainability innovation in order to achieve its ambition of becoming a leading ASEAN bank and a sustainability leader. Over the past two years, CIMB Singapore has executed several significant sustainable financing transactions. In 2022, CIMB Group doubled its sustainable finance target to RM60 billion by 2024 after having met its original target of RM30 billion two years ahead of schedule.
“Awareness is the first step to any change. As a leading ASEAN bank, our greater purpose is to advance customers and society towards a sustainable future. We advocate sustainable practices for ourselves as an organisation as well as encourage our people to actively participate in initiatives contributing to positive environmental and social impact. As the presenting sponsor of Great Green Run, we hope to amplify the awareness on sustainability through our network of partners and communities, and to inspire a positive change within our circle of influence on integrating sustainable practices in our daily lives,” said Victor Lee, Chief Executive Officer of CIMB Singapore.
“TriFactor is determined to incorporate and champion sustainability practices in all our local and international TriFactor events, spearheaded by Great Green Run. We are honoured to have CIMB Singapore onboard as our presenting sponsor in our inaugural event in Singapore and to be working together with several key government agencies and sustainability partners,” said Elvin Ting, Founder of Orange Room & TriFactor.
“We are thrilled to organise our inaugural Great Green Run, in partnership with TriFactor, the leading multisport brand in Asia. With a strong aim to be the standard bearer of sustainable sporting events, we wanted a running event because the activity itself has a relatively low environmental impact compared to other sports. We believe running connects people and builds community – you meet new people, you spend time with people, and you talk to people with collective shared values. As two purpose-driven organisations come together, we understand the importance of embedding sustainability in everything that we do to create positive impacts across the business ecosystem, as well as the community,” said James Yeong, Project Director of Great Green Run.
Sustainable development is an integral part of Singapore’s economic growth. As an enabling supporter of local and global sustainability standards, Great Green Run supports and aligns with the Singapore Green Plan 2030 to advance Singapore’s national agenda on sustainable development. Great Green Run aspires to unite and educate individuals and corporations to build a grassroot movement to address a range of social needs, while tackling climate change and environmental protection.
In addition, Great Green Run has partnered with some of the leading sustainable territories in the world, such as the Kingdom of Bhutan, the world’s only carbon negative country, and Lahti, a city in Finland and 2021’s Green Capital of Europe. Great Green Run is also supported by some of the notable brands such as RSM Singapore, ShopBack, Tesla, CapitaLand, JustRunLah! and more.
SINGAPORE, 17 July 2023 – The inaugural Professional Triathletes Organisation (PTO) Asian Open in Singapore will feature at least two Olympic champions after Singapore’s own Joseph Schooling – Rio 2016 100m butterfly champion – announced his participation in the 100km ‘experienced amateur’ triathlon race as part of a relay team on Instagram today. PTO World #1 and Tokyo 2020 gold medallist Kristian Blummenfelt has already signed up and is targeting victory in the professional race when he embarks on a whirlwind trip of three races across two continents in ten days next month.
The Singapore leg from 19 to 20 August is the PTO Tour’s first stop in Asia and will see winners take home US$100,000. The 100km race for professionals and experienced amateurs – comprising a 2km swim, 80km bike and 18km run – will take place in the Marina Bay area against the backdrop of the iconic Singapore skyline. The PTO has also unveiled the final 100km course details, including a 16km circuit for the bike leg which starts and finishes at the Bayfront Event Space and takes athletes up the famous Sheares Bridge to give awe-inspiring views of the city. For more information on the course, visit https://protriathletes.org/events/pto-tour/asian-open/age-group.
In the experienced amateur category, Schooling will be joined by past and present national athletes across various sports, including marathoners Ashley Liew, Jasmine Goh and Yvonne Chee as well as recently retired national cyclists Luo Yiwei, Calvin Sim and Goh Choon Huat, in the team relay event. A string of current athletes including Luke Tan (open water swimming), Nicholas Rachmadi (triathlon) and Shermaine Tung (modern pentathlon) will also participate in what is set to be a spectacular weekend on home soil.
The full list of Singapore athletes taking part in the relay can be found below.
Swim
Bike
Run
Joseph Schooling, 28
Calvin Sim, 34
Jasmine Goh, 44
Luke Tan, 21
Goh Choon Huat, 33
Yvonne Chee, 43
Shermaine Tung, 29
Yeo Boon Kiak, 35
Sharon Tan, 34
Kathlyn Yeo, 23
Luo Yiwei, 33
Ashley Liew, 36
Nicholas Rachmadi, 21
Dinah Chan, 37
Darren Low, 35
Team Singapore athletes look forward to unique race at home
Calvin Sim and Jasmine Goh are looking forward to taking part in the 100km triathlon relay with fellow
Team Singapore athletes. Photo credit: Team Singapore
2017 and 2021 SEA Games marathoner Jasmine Goh is looking forward to being part of the PTO Tour weekend and running past landmarks like Gardens by the Bay and the Marina Barrage. The elite runner said: “The PTO Asian Open weekend in Singapore will be a festival of multisport activity, so the opportunity to get involved and compete in the 100km triathlon relay was one I leapt at. Taking part in any event at home is always special to me and I’m excited to be part of this relay team with my fellow Team Singapore athletes. This will be a good chance for me to learn from them and meet people who enjoy working out to keep fit.”
Cyclist Calvin Sim, 33, may have recently hung up his competitive gear, but he remains eager to feel the thrill of racing. The 2017 SEA Games men’s omnium gold medallist will draw on his vast experience of competing in five SEA Games since 2009 to give his all on the road again.
He said: “It’s going to be a fun experience racing in the city again and I’m especially looking forward to the climb up the Sheares Bridge as an added challenge. I’m having fun preparing for the race and I’m sure it will be a memorable event for all participants.”
Blummenfelt: “I wouldn’t travel if I didn’t think it was possible to go and win the race”
Meanwhile, Kristian Blummenfelt will race in an Olympic test event in Paris on 18 August, followed by the US$600,000 PTO Asian Open in Singapore two days later before he returns to Europe for the Ironman 70.3 World Championships in Finland on 27 August.
Kristian Blummenfelt in action at the PTO European Open 2023 in Ibiza in May. Photo credit: Professional
Triathletes Organisation
The Norwegian, 29, said: “I wouldn’t travel to Singapore if I didn’t think it was possible to go and win the race. I want to race the best athletes, when the prize fund is high and it’s all on the line. That is exactly what it’s like in a PTO Tour race, so the PTO Asian Open is another great opportunity for me to perform and as I’ve said many times before, I love to win and I hate to lose.”
The reigning Olympic champion will arrive in Singapore looking to add to a bulging trophy cabinet which already includes gold medals from the World Triathlon Championship Series, the 2021 Ironman World Championships and 2022 Ironman 70.3 World Championships. Besides seeking his first PTO Tour title, Blummenfelt is also excited to visit Singapore for the first time, highlighting that the swim and bike legs will be ‘very special experiences’.
He said: “I’ve never been to Singapore before, but I imagine it’s going to be tough, for sure. I would have arrived there only one day before the race. But that doesn’t mean that I won’t be ready to race or able to take in what I’ve heard is an amazing city. Swimming in Marina Bay, cycling across the Sheares Bridge and seeing the Merlion will all be very special experiences. I also hope to visit the Marina Bay Sands infinity pool.”
A variety of distances to choose from
Alongside the 100km triathlons for professionals and experienced amateurs, the PTO is also hosting two duathlon races over a standard 4.5km Run/32km Bike/4.5km Run and a longer 9km Run/64km Bike/9km Run as well as heralding the return of The Music Run -– the signature 5km fun run that encourages everyone to have a go while listening to their favourite hits.
More fitness enthusiasts can find themselves racing alongside their local sporting heroes as organisers have added 100 more slots for the 100km triathlon for experienced amateurs. For more information or to sign up for the triathlon or duathlon, visithttps://protriathletes.org/events. To sign up for The Music Run, visit https://themusicrun.com.sg.
Select eight of the arm exercises listed below to work on different muscle groups. Complete two to three sets of 8 to 12 repetitions each. You’ll see an improvement in strength in around two weeks if you perform the exercise three times each week.
1) Lateral Raise (aka side raise)
With your knees slightly bent, stand tall. Let your arms hang by your sides with your palms facing in, while holding a dumbbell in each hand.
As you raise your arms out to the sides until the dumbbells are level with your shoulders, keep your elbows slightly bent (make sure your palms are towards the floor).
Lower your arms; complete 8 to 12 reps.
2) Push-ups
Works: pectorals, deltoids (shoulders)
Lie on the ground face down with your feet about 15 to 20 centimeters apart. Your hands should be shoulder-width apart and flat on the ground.
Come up onto your toes while maintaining a long, straight torso. Raise your body off the floor with your arms fully extended. Slowly drop your chest toward the floor while bending your arms at the elbows.
Stop about 10 to 15 centimeters before your tummy touches the ground. Make an effort to maintain a straight back and parallel legs.
Return to the starting position by pushing up. That’s one push-up.
Aim for doing three sets of 8-12 reps.
3) Overhead Extension
Works: triceps, shoulders, upper back
Holding the dumbbell in both hands, stand with your feet hip-width apart and your knees slightly bent.
With the dumbbell vertically held, extend your arms upward. Maintain a straight wrist. As you lower the dumbbell behind your head, flex your elbows. Keep your elbows pointed up toward the ceiling and your upper arms close to your head.
Straighten your arms upward; repeat to complete 8 to 12 reps.
4) Biceps Curl
Works: biceps, forearms
Stand with feet shoulder-width apart, grasping a dumbbell in your hand.
With palm facing forward, bend your elbow and pull the weight up towards your shoulders.
Lower your arm. Complete 8 to 12 reps (and do the same on the other arm).
5) Dumbbell Row
Works: shoulders, upper back
Get down on one knee and one hand on a bench while holding a dumbbell in each hand. Your elbow should be slightly bent, palm facing inward, and your back should remain straight. (Be sure to place your hand under your right shoulder and your bent leg beneath your hips.)
Tighten muscles in your abdominal area. Lift the weight up until the upper arm is parallel to the floor and the elbow is just behind you by squeezing your shoulder blades together.
Return to start and finish the set. Do 8 to 12 reps, and switch sides.
6) Bench Press
Works: pectorals, shoulders, upper back
Lie on your back, on a weight-lifting bench, and plant both feet firmly on the floor.
Reach up and grab the barbell with both hands.
Pull the barbell down toward your chest, then push it away from you. Do 8 to 12 repetitions using as much weight as you can.
7) Two-arm Kettlebell Swing
Works: hamstrings, glutes, abs and shoulders
Hold the kettlebell in both hands while standing with your feet shoulder-width apart and your arms hanging loosely in front of you.
Lower the kettlebell between your legs while bending your knees.
Come out of the squat in one swift motion by straightening your legs and raising your arms to your eyes. At the peak of this exercise, the kettlebell ought to feel weightless.
Repeat for one minute. (Instead of a one-minute time, you can also choose to do 8-12 reps of this arm exercise.)
8) Single-arm Push-press
Works: legs, glutes and shoulders
Hold the kettlebell in your right hand with your fist near to your chest, elbow bent, and tucked into your body while you stand with your feet hip-width apart. (During this exercise, let the kettlebell rest on your forearm.)
Squat down fully while maintaining a firm core.
Quickly drive your heels through the squat while straightening your arm to raise the kettlebell in the air (your palm will face front at the top). Do with your right hand for 30 seconds, then switch to your left hand. Repeat these steps one more time.
SINGAPORE, 13 July 2023 – The Standard Chartered Singapore Marathon (SCSM) has announced that race participants of SCSM2023 will begin their run at the F1 Pit Building before finishing on the running track of the iconic National Stadium. This will mark the first time in the event’s history that runners will cross the finish line at the 55,000-capacity venue, which is Singapore’s centerpiece for sporting, entertainment, lifestyle, and national events.
The event’s finish line was previously located at The Float @ Marina Bay, which is currently undergoing redevelopment to become a permanent venue known as NS Square. This year, runners can expect a different race route and an enhanced finish experience, with several fun-filled and family-friendly activities to be held in the stadium, and the Singapore Sports Hub vicinity.
Jeff Edwards, Managing Director of Asia for The IRONMAN Group, said, “We are pleased to offer such a unique finish experience for runners of this year’s event. Participants will enjoy a hero’s welcome as they step onto the track of the National Stadium and cross the finish line in such a spectacular setting. SCSM will return as a World Athletics Gold Label Race event this year as some of the top marathon runners in the world will take to the streets of Singapore. The elevated race experience for all runners will cement our position as the leading mass participation event in Southeast Asia.”
Beyond the prestige of finishing at the National Stadium, the new venue will offer participants numerous post-race enhancements. Participants will have easy access to the National Stadium, Kallang Wave Mall, as well as the Stadium MRT station for easy departure upon conclusion of their race. Along with the finish being sheltered, the National Stadium will also be full of activities and festivities, creating an incomparable, brand-new race experience that will be supported by race partners. The partners that have confirmed their support include Standard Chartered Bank, Sport Singapore, Singapore Tourism Board, Tata Consultancy Services, PUMA, Seiko, Oatside, and 5-Hour Energy, with more partners to be announced closer to the race date.
Whilst Singapore Sports Hub is expected to increase in vibrancy this year as it welcomes more events and activations, such as the Singapore Trophy, as well as the upcoming Coldplay and Taylor Swift concerts, it will also continue to play home to various community fitness activities. Singapore Sports Hub will be the home ground for all SCSM Training and Pacer Runs which are open to the public, with sessions aimed at assisting participants of SCSM and the wider community train for long-distance running and achieve their fitness goals. The Training Run sessions will begin in mid-September. More information on the sessions will be shared once details are confirmed.
Roy Teo, Chief of Industry Development, Technology and Innovation Group at Sport Singapore shared, “SportSG continues to partner our stakeholders to keep our sporting calendar vibrant. SCSM is a marquee event in our calendar and has consistently attracted runners from all walks of life. This year, the organisers have planned the run’s finish line at our iconic National Stadium for the first time in SCSM’s history. We look forward to welcoming runners and supporters into the heart of our Singapore Sports Hub.”
Race entries opened to the public on 27 April and are selling at a strong pace. Tier 1 pricing for the Marathon, Half Marathon, and 10KM race categories have sold out, while limited slots are available for Tier 2 pricing.
Register as soon as possible to secure the best price for an unforgettable experience! To sign up and for more information, please visit www.singaporemarathon.com.
A massive 2-day festival atmosphere including lucky draw prizes, two concerts and a kid’s pushbike competition
2012 Olympic Men’s Team Rowing Gold medalist Matthew Brittain crowned overall champion after dominating win
DESARU, 8 July – True to form, L’Étape Johor by Tour de France presented by Majestic Johor returned with a bang for a second consecutive year to provide a memorable experience for more than 3,600 participants who thronged the exquisite racecourse of Desaru Coast over the first July weekend.
Interest for L’Étape, dubbed “The World’s Greatest Amateur Cycling Event” was never in doubt, evident by the high participation from 47 countries who converged from all regions of the globe to Desaru Coast for the experience of competing like a Tour De France participant.
YB Tuan Mohd Hairi bin Mad Shah, Johor Chairman of Youth and Sports flagging off the riders of the 2023 L’Étape Johor by Tour de France presented by Majestic Johor
From left: YB Tuan Raven Kumar Krishnasamy, Johor Chairman of Tourism, Culture & Heritage, (middle) YB Tuan Mohd Hairi bin Mad Shah, (right) Yang Berhormat Dato’ Lukman Abu Bakar, Chief Executive Officer of KPRJ
One of the main highlights of L’Étape Johor, however, was the plethora of festival activities that gave the participants an immense satisfaction of experiencing the event beyond the racecourse.
This included a memorabilia display by Tour de France, a French exhibition, pushbike competition, a public showcase, new product launches, prize presentation and lucrative lucky draw prizes among others.
Those activities only served as the tip of the iceberg, as three other big L’Étape events drew thousands on Friday and Saturday. The first one was the L’Étape Wav Jam, an electrifying yet interactive experience of 12 local indie talents who vowed with their various music genres and immersive vocal chords that delivered all the right feels.
That was not all, as official radio stations hotFM and buletinFM joined forces to stage a unique mini concert on Saturday that included Akademi Fantasia top performing artistes such as Marsha Milan, Amira Othman and Amir Masdi.
It promised everything that was expected – incredible performances, infectious beats and a party atmosphere that got the audience swaying to the music and grooving to the rhythm of the beat. Both events were free but provided priceless money can’t buy experience that helped to soothe the weary limbs of the participants.
The festival atmosphere also reverberated to the kids, who had the time of their lives at the world’s first L’Étape branded Pushbike competition at the L’Étape Johor Festival Village. More than 200 kids aged two to eight years old participated, and laughter and amusement filled the air as they raced to the finish line.
2023 L’Etape Pushbike, the first L’Etape branded pushbike competition2023 L’Etape Pushbike, the first L’Etape branded pushbike competition
The excitement post-race continued to build with the epic after-party organized by Hard Rock Hotel Desaru Coast as participants mingled with refreshing drinks, accompanied by pulsating beats from the DJ deck.
As for the event itself, it unfolded as a competition like no other, and for South Africa’s Matthew Brittain it was extra special after he claimed THE RACE – ELITE category overall male champion, crossing the finish line in 3:17:40 seconds over 140 kilometres.
Brittain is amazingly also a 2012 Olympic gold medalist when he captured first place in men’s team rowing. The 36-year-old said the mentality he instilled in training for rowing helped him greatly when he made the transition to cycling several years ago. “Winning at the Olympics was an amazing experience product of hard work. The mentality and intensity for rowing is the same as training for cycling, and I am happy to have brought that same qualities to this race,” said Brittain.
2023 L’Etape Johor by Tour de France presented by Majestic Johor Male 140km Elite winner Matthew Brittain celebrates his victory2023 L’Etape Johor by Tour de France presented by Majestic Johor Male 140km Elite winner Matthew Brittain celebrates his victory
“My gameplan here was to attack the leading pack after 90 kilometres. When I saw the opportunity at an uphill, I launched the attack of my life. I just put my head down and saw the vision of the yellow jersey. I had an absolutely amazing race, the roads were beautiful and the entire vibe was fantastic,” Brittain stated.
Success clearly runs in the Brittain household as his wife Alicia won the female category with a time of 3:22:14 seconds.
Meanwhile, the presence of national athletes Anuar Manan, Aiman Zarif and Nabil Sofian added to the competitiveness of the race, while former Minister of Science, Technology & Innovation Khairy Jamaluddin, radio announcer Fara Fauzana, comedian Johan Raja Lawak as well as AG from hotFM also participated in the 60km ride.
Organizers Muse Group Asia were over the moon with the overall atmosphere of the event. “We wanted to make this year’s event different from last year, which is why we worked hard to introduce these new festival events. We wanted to ensure that our participants’ experience did not just end after their race, but beyond that. To see everyone enjoying themselves not only gives us immense satisfaction, but also inspires us to continue creating cherished moments for our participants in the future,” said Muse Group Asia CEO Riduwan Matni.
The co-organiser, KPRJ Sports were honoured by the overwhelming support from the Malaysian cycling community. “We are proud to host this event for the second time in Johor. It has always been our commitment to grow the sporting community in Johor, and there’s no better way than to bring L’Étape Johor itself to the country to attract our community of cyclists,” said Yang Berhormat Dato’ Lukman Abu Bakar, Chief Executive Officer of KPRJ.
Johor Chairman of Youth and Sports Yang Berhormat Tuan Mohd Hairi Mad Shah, representing the Johor Chief Minister Yang Amat Berhormat Dato’ Onn Hafiz Ghazi, noted that L’Étape Johor has stamped its mark as a signature sporting event in the southern state.
“We have had close to 9,000 participants in the last two years, and it goes to show the huge appetite of cycling in our country. We hope to continue staging this event in Desaru and pledge our commitment to support this event in every way we can,” he said.
Attendees explore the activity-filled 2023 L’Etape Johor by Tour de France presented by Majestic Johor FestivalAttendees explore the activity-filled 2023 L’Etape Johor by Tour de France presented by Majestic Johor Festival
Johor Chairman of Tourism, Culture & Heritage Yang Berhormat Tuan Raven Kumar Krishnasamy was also there to witness this event.
Over the years, Desaru Coast has established itself as one of the most attractive sports tourism hub in the country, situated along a gorgeous coastline that overlooks a sparkling blue ocean and a pristine beach. Offering ample choices of accommodation, facilities, infrastructure and ease of access, Desaru Coast has the capacity and space for mega-size international outdoor sporting and lifestyle events.
This event is supported by Malaysia Convention & Exhibition Bureau (MyCEB), an agency under the Ministry of Tourism, Arts and Culture (MOTAC) Malaysia.
