Mary Joy Tabal Wins 5th Straight Milo Crown

By

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December 4, 2017

Mary Joy Tabal – SEA Games marathon queen and champion in the 2017 Sea Games Kuala Lumpur took the Milo Crown the 5th time in a row. She has once again reaffirmed her status as the Queen of long distance running.

Mary Joy Tabal crossed the finish line in an impressive 2:58:01, a huge margin over fellow rival Christabel Martes who came in 3:04:20. The Milo Marathon is the longest running marathon in the Philippines.

However, amidst all the joy was pain. Tabal’s father had just passed away the day before her race. She was previously training in Italy and only returned to Cebu the day before the race. Her father told her not to visit and focus on winning the race. He would see her after her race. She did not get to see him before he passed. It was an incredibly emotional race for Tabal.

Photo Credits: Philstar

“I dedicate this race to my Papa. I know he will be with me in all my races. He taught me never to give up and I never will”

-Mary Joy Tabal-

The champions won P150,000 in cash. Tabal won an additional P200,000 for coming in 3rd overall. She also wins an all expense paid trip to an International Marathon next year.

Congratulations Mary!

Local winners of Standard Chartered Singapore Marathon 2017: Soh Rui Yong, Ashley Liew and Evan Chee

By

Team JustRunLah!

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December 4, 2017

Ashley-Evan-Rui-Yong-scsm2017 — Photo credit: RunONE/ONEathlete

In the Open category, the Kenyans once again completed a podium sweep with Cosmas Kimutai winning the Men’s race in 2:22:48 while Pamela Rotich was crowned the women’s champion with a time of 2:38:31.

Reigning SEA Games marathon champion Soh Rui Yong was the first local Men to cross the line and was crowned Singapore’s first national champion finishing in 2:35:55. Rachel See won the accolade in the local Women’s race with a timing of 3:11:08 (unofficial).

Pierre de Coubertin World Fair Play Trophy Winner Ashley Liew and fellow Flexifitness teammate Evan Chee (both managed by ONEathlete) finished as 2nd and 3rd Singaporean male respectively at the Standard Chartered Singapore Marathon (SCSM) 2017 which also doubled up as the first Singapore National Championships marathon race.

Ashley and Evan with the RunONE & ONEathlete Co-founders // Photo credit: RunONE/ONEathlete

Ashley Liew, the latest Singapore elite marathoner to join ONEathlete few weeks ago, finished with a season-best timing of 2:50:21. While Evan Chee, wrapped up his 4th and final marathon race for 2017 (following Tokyo, Bangkok, Berlin) finishing in 2:54:38 on a humid but relatively cool and overcast December morning where the skies even looked threatening at one point during the race.

“I had to balance high mileage run training with serving patients six days a week as a Doctor of Chiropractic at Family Health Chiropractic Clinic. In addition, it is never easy racing under the heat and humidity in Singapore. Overall, I’m thankful to my coach, Mr Rameshon, Flexifitness teammates, my encouraging girlfriend Sandra, my father who ran the 10km today, my supportive sponsor Asics and my management agency ONEathlete. I couldn’t have asked for more than to be taking part and racing among the very talented field today” – said Ashley Liew after completing his 28th Marathon today.

“Having raced 3 marathons earlier this year with the last being Berlin marathon just 9 weeks ago, my goals this morning had to be conservative and realistic much as I would have wanted to give it my all once the gun went off. Congratulations to Ashley who ran a superb race as well as all the runners who helped made this event a wonderful experience! It has been a fulfilling year of racing and travelling and I am looking forward to catching up with family and friends over this festive season” – Evan Chee

Also taking part in SCSM this morning were members of runONE & ONEathlete family. They enjoyed this year’s revised route, revelling in the running community’s camaraderie and taking turns to cheer fellow runners along the route.

While Mok had to give SCSM 2017 a miss due to his upcoming wedding banquet preparations. However, he turned up on race morning with a bright smile, this time as a supporter to give back the kind words and support he has received from the running community as well as family and friends all these years. Mok’s wife Belinda completed her 10km run while his sister, Mok Ying Rong, came in 2nd in the local Women’s marathon category.

Leading up to SCSM 2017, Mok also continued doing what he believed in, supporting fellow runners through his #RunwithMok 15-week training programme as part of a RunONE x Straits Times column which advocates getting active as a healthy lifestyle and also provides running tips such as injury prevention. Mok also provided hydration tips and strategies through his social media platforms such as Instagram and Facebook, having experienced first-hand the importance of hydration in the days before, and during, important races.

* Adapted from RunONE/ONEathlete Press Release

My Osaka Marathon 2017 [42.195km] (by Lingderella)

By

Lingderella

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December 4, 2017

They say every year try visit somewhere you’ve never been to and it’s Japan for me ? Oh and I’ve visited Vietnam too this year!

Had always wanted to go Japan since my younger days, since the era of Slam Dunk, One Piece anime and Japanese Drama many many years ago when I was still in early teens. Had been finding excuses such as Japan is expensive, troublesome to commute, communication break down etc but thanks to running, I’m finally going to Japan ?

This was the most expensive runcation had so far! Air tickets cost about $1k already, but the good thing was the direct flight, some of my friends took transfer flights and paid about $700. But bo bian, I had exams 2 days before the marathon ? So, I went home after exams on Friday night chop chop took my luggage and head straight to the airport ?

I’ve been looking forward to running in cold weather since my experience in Hong Kong Standard Chartered Marathon s few months back. It was about 10degrees, I ran the full marathon and had about two drops of sweat that entire run seriously. It was so cooling and shiok! Whereas running in Singapore just for a few hundred metres will be soaked in sweat already ?

Willis and I had both balloted for Osaka Marathon and got the slots, we don’t know what were the odds of getting the slots but many of our friends who balloted for it also got it.

We reached Kansai International Airport on Saturday morning, head to hotel and deposit our luggage and head out again immediately to collect our race packs. We reached the race pack collection site with a huge crowd and thought it will be hours to collect or race pack but luckily it’s just about 20 to 30 mins wait and collected our race pack. The race expo was huge and pretty awesome but I’m not a full time sports reviewer so it’s not my job to look around and write a full report about it and watch my grammar in this post to make it perfect. This is just my diary, my blog, my experiences ? We didn’t stay long and left as we would prefer to sight see and want to include a short run at night to get used to the cold weather.

Cut off time was 7 hours and I had aimed to complete it within the cut off time at least but was also actually hoping for a PB at 4hrs30mins. Don’t dare place my hopes too high as the higher disappointment it will be then I tell myself just run whatever I could.

Flagged off was near Osaka Castle at 9am Japan time. It’s super cold, it was 6 degrees and I’m super underdressed in singlet, shorts and a raincoat. I thought I could tahan the cold but think too highly of myself. Gei Khiang somemore lah ? I’m shivering and have goosebumps all over me but I saw a men running in swimming costume and a women running in sports bra along the way! Really idol sia ?

There were volunteers picking up bottles around and to help runners throw away ponchos and jackets that the runners wants to discard. There were also plastic bags to collect those ponchos and jackets. Runners have to be at their start pen by 8.40am. Those runners who are late for their pens are sent directly to the last pen.

Once flagged off I tried to maintain my pace. After a short while I realised a Japanese guy running near me for about 5km before I lost him. His bib was different. Mine were in numbers but his bib was his name in Chinese characters. Something 隆木 and he’s possibly a celebrity as I heard ladies high pitch screams as he ran passed them and he’s very good looking ?

There were Doctors and Nurses printed on bibs on some runners and I guess they were volunteers runners to help runners along the way who needed help. Many AEDs were seen and the interesting part is I saw “sweeper” printed on some runners shirt. And they are really sweeper as in they were holding garbage bags as they run and we’re picking up litters along the way! Wow! ??

The supporters were just so amazing! They were all so full of energy, in high spirits and they are all so smiley! It’s 42.195km of “ganbatte” and “fighto” from them ? There were also many music bands and dance performances along the way as well! It’s really an eye opener for me! ? There’s runners and supporters all dressed up as characters such as minions and famous Japanese anime characters etc

Hydration point was just as great as the one in Hong Kong, a super long stretch and the water and isotonic drink was cold. It’s naturally cold because we are already in a natural “refrigerator “ ?

When I’m at 21km mark I’m at 2hrs10mins, I was happy with my timing and I still feel full of energy but a while shortly my right foot feels weird. I don’t know whether it’s in pain, numb or cramp but I stopped. I thought it’s because of the cold. I’ve never encountered this before in my runs. I decided to walk and run. And for each km I took about 9 mins. It felt so damn long. I was really disappointed and I never thought that I was really really wishing for a PB but I was ☹️ See my super disappointed look:

At 30km, it’s like a “Buffet Street” for runners! Many types of fruits and food like sushi and other Japanese snacks are all lined up in a long stretch and I there lunch’s settles. Since I’m no where getting near my PB I just spent my time eating and enjoying the food ?

Finally it’s over. The volunteers hang the medal on my neck and wrap me with the finisher towel. I think it’s a meaningful gesture to hang the medal on te finisher’s neck as a sign that we are winners and we earn the medal unlike many runs in Singapore which just pass the medal to the finishers. The medal and finisher towel was so beautiful ? This was 5th marathon with the second best timing of 5hrs9mins after HKSCM of 4hrs42mins. Not that bad after all. The funny thing is that Rey and I was so near at the finishing line and we didn’t notice each other! ?

I was shivering after the run as we did not deposit any of our belongings as we thought the baggage deposit van is too far away from the start line. I was shivering and thanks to Yiheng, he doesn’t feel cold and kind enough to lend me his finisher towel to cover myself

I couldn’t tahan to take the public transport back to our hotel and we flagged a Taxi instead. The hotel was just 16km from the finishing and the taxi fare cost us about SGD$70! ?

Though it’s not a great run for me but it’s a great vacation! Though my leg was not fine at all but I’m determined for sight see and explore Nara, Kyoto and Osaka the next few days after the marathon ? We woke up as early as 4am Singapore time to head to the attractions to avoid tourists crowds and it’s really worth it. We had the attractions to ourselves and took awesome photos without photo bombs ? Will definitely be back to Japan again!

Unfortunately, I have to give up running SCSM, one of the biggest running events in Singapore which they are trying to get in as one of the WMM. But from my overseas runs experience, SCAM really needs to improve a lot, whether be it route, time of race and support for runners. I had registered for 21km and was looking forward to it but my right foot had been getting worst daily after Osaka Marathon. Guess too much of sightseeing already and every day is about 30k steps of walking ? Within a week from just after the run had a painscore of about 3 to painscore 7 on the the day of SCSM ? Though it’s a pity I thought but I do not want to abuse my foot as it is really really painful and screaming for help in every step I took. My friends said it might be plantar fasciitis. But this is not time for me to play doctor, will consult a doctor. Hope I will be fine and ready for my SCHKM in less than 2 months away! ??

Results, Photos and Videos: 2017 Standard Chartered Singapore Marathon

By

Team JustRunLah!

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December 3, 2017

Close to 50,000 runners of 126 nationalities ran through some of Singapore’s iconic heritage locations in a cool morning. Most runners welcomed the new route as a refreshing change. The running experience was enhanced by the plentiful hydration / aid stations, accurate distance markings, an adequate number of marshalls and volunteers as well as a number of happenings along the route. However, many runners reported problems with baggage deposit, as the long queues caused some of them to be late for the flag off.

Managing Director of IRONMAN Asia Geoff Meyer shared his thoughts post-race saying “This year, we’ve made some important changes to deliver the best edition of SCSM yet. We are confident that all participants really enjoyed the new route and features like mist tunnels, added hydration stations, and variety of entertainment. The experience on the home stretch as runners got to the finish line was truly spectacular and allowed participants to be focal point right in the heart of the action. The team has already begun building on learnings from this year to enhance the race experience when the race returns on 8 and 9 December 2018.”

Race day facts

All categories sold out for first time in race’s history. Five different categories were available: The kids’ dash (which happened yesterday), the ekiden, 10km, 21km and 42km which all flagged-off today in the am.
Late breakaways mark continued Kenyan dominance as Cosmo Kimutai and Pamela Rotich take home top honours
Soh Rui Yong and Rachel See become first Singaporeans to be crowned national champions at SCSM

JustRunLah! is the Official Media Partner of Standard Chartered Singapore Marathon 2017

Timing Results

Full results of SCSM 2017 can be found here: http://singaporemarathon.com/results-2017

Race Video

Check out footage from the Full, Half Marathon as well as the Kids Dash:

Selected Photos

For more check out our Facebook page.

Top Full Marathon finishers from the Local Category

Soh Rui Yong 2:35:55
Rachel See 3:11:08 (timings being confirmed)

Full & Half Marathon Open Category winners – a Kenyan sweep!:

Full Marathon Male: Cosmas Kimutai 2:22:48
Full Marathon Female: Pamela Rotich 2:38:31
Half Marathon Male: Elkanah Arusey 01:09:50
Half Marathon Female: Rosemary Katua 01:18:22

10 KM Flag-Off Video

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 3000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Full & Half Marathon Flag-Off Video

Kids Dash (Saturday 2 December)

Christmas came early for 5,000 children as they raced down the spectacularly illuminated Orchard Road – to mark the start of the 16th Standard Chartered Singapore Marathon (SCSM).

Together with their parents, children aged 1 – 13 raced their way over the 600m course from the start line outside Ngee Ann City, to the finish line outside ION Orchard.

Adding to the festive atmosphere was a Christmas carnival which flanked the Orchard Road route, providing the perfect Saturday evening family outing.

Marathon Race Day Preparation Tips

By

Mel

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December 1, 2017

Image: — The elite men start the 117th running of the Boston Marathon, in Hopkinton, Mass., Monday, April 15, 2013. (AP Photo/Stew Milne)

You’ve put in the hard work, effort and determination. You wouldn’t want anything to go wrong! Ensure your race day goes without any hiccups with these marathon race day preparation tips. Here’s everything you need, from the night of the marathon, to when you stand at the start line.

#1 Plan

There is a saying that goes- if you fail to plan, you plan to fail. Plan everything – take the race start point as your starting point and work backwards as to what you need to do. Think of everything, from arriving at least an hour before your start time to baggage storage to breakfast.

#2 Travel Plans

Are you going to take the shuttle, or drive, or take the train? Research on how long it will take you to get to the start line, and add some leeway time to unforeseen circumstances. Remember to check road closures and departures of trains or shuttles.

#3 Pack

Photo Credits: Brooks

Lay out your race gear and pack your things the day before as to prevent forgetting things. You won’t want to arrive at the start-line to find out you forgot your socks do you? The more things you leave to race day, the more things can go wrong.

#4 Sleep

Sleep is very important! Sleep affects running performance. Make sure you go to bed early! It may be difficult to sleep due to the nerves but try to get as much shut-eye as possible. Rest as much as possible. Also, set a few alarms to make sure you don’t sleep through your race.

#5 Eat

Eat a good breakfast but don’t eat way too much. Eat 2 hours before your flag-off and eat the same breakfast that you are used to. Do not try anything new on race day! If you have bread and peanut butter before your long runs, stick to that!

#6 Toilet

Try to empty your bowels before you leave your house! A toilet break mid-run is the last thing you would want. Take as many toilet breaks as necessary! You also don’t want to be caught in a long queue, worried that you won’t be able to make it before your flag off time.

#7 Warm Up

Always warm up 15-20 minutes before your run to prepare your muscles for the hard workout ahead. This is to make sure you don’t pull something during your race. Just don’t overdo the warmup such that it becomes a workout in itself.

#8 Relax

You’ve done the work, so don’t worry! Relax, trust the process and enjoy your race! Have faith in your training.

Good Luck!

Meet the 2017 Standard Chartered Singapore Marathon elites

By

Andreas

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December 1, 2017

scms2017-elites — Soh Rui Yong from Singapore, Reigning SCSM Women’s Champion Rebecca Chesir, and Debutant Cyprian Kotut, both from Kenya, at the Standard Chartered Singapore Marathon 2017 Elite Runners Press Conference held at the Sands Expo and Convention Centre. // Photo Credit: Standard Chartered Singapore Marathon

The 2017 Standard Chartered Singapore Marathon (SCSM) will see one of the strongest fields of elite competitors in the event’s 16-year history.

Leading the lineup of star names is defending SCSM women’s champion Rebecca Chesir and 15 other marathon champions including the winners of the 2017 Barcelona Marathon, Jonah Chesum, three-time Boston Half Marathon Champion Daniel Salel, and 2016 Paris Marathon and Half Marathon winner Cyprian Kotut.

Defending champion Chesir’s return to Singapore comes off the back of an impressive season as she finished second in the Beijing Marathon and Vienna Marathon where she clocked a personal best of 2:24:25 earlier in the year.

Sharing her thoughts on her return to Singapore she said “I’m prepared to defend my title in Singapore this year. I’ve trained hard and took into consideration the weather and humidity here in Singapore and I can say that I am in my best condition to compete. I clocked in my personal best this year and it made me more confident before coming here. I love running here in Singapore and it’s really good to be back.”

For the first time, SCSM will host the National Championships – where top local runners will vie to be crowned Champion across four categories – the Men’s and Women’s Open and Masters. This follows a two-year tie-up between Singapore Athletics and race organisers IRONMAN Asia in July, as an initiative aimed at providing local athletes a platform to shine and pit themselves against the very best in the region and the world.

Leading the pack are SEA Games Gold medalist and SCSM debutante Soh Rui Yong and Jasmine Goh. The duo will have to hold off challenges from compatriots and including Team Singapore athletes and 2016 runner up Ashley Liew, Evan Chee, Neo Jie Shi, and Mok Ying Rong for the National title.

Reigning SEA Games champion Soh Rui Yong, “I’m excited and motivated to compete for my first SCSM. I’m very new to running marathons and would usually get nervous before the race starts, however, after the SEA Games, I felt that I was able to build more confidence and that I’m ready to take on more challenges,” he added, “Having the National Championships hosted by the SCSM is a great platform for the local marathon scene to step-up and provide opportunities for local runners to participate in a world-class marathon and witness some of the world’s best athletes coming together to compete.”

Besides hosting the National Championships, SCSM 2017 will also see improvements by organisers IRONMAN Asia – most notably, a new iconic route, and over 90% full road closures, a first in Singapore’s history.

Commenting on this year’s race improvements, Geoff Meyer, Managing Director of IRONMAN Asia said, “With the new route, introduction of added entertainment, 90% full road closures, and fringe activities which have been keeping participants on their toes since the first day of registration, we have constantly been working towards delivering a holistic and top-class race experience. We can see the results of this with the changing race trend where the longer categories are now selling out first, the opposite of past races. The sell out across all categories show the increasing sophistication amongst runners here and popularity of Singapore as an iconic race stop amongst the international field.”

This year, 48,400 runners will compete in the Marathon, Half Marathon, Ekiden, 10km and Kids Dash. Runners in the Marathon and Half Marathon and Ekiden categories will race through all new cultural routes and downtown core, beginning under the Christmas lights along Orchard Road, whilst the 10KM race will flag off outside One Fullerton and pass through the central business district before ending at a new finish line set within the heartbeat of the race at the Padang.

From press release

Standard Chartered Singapore Marathon 2017: Flag-off Times, Road Closures and Last Minute Information

By

Mel

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December 1, 2017

It’s happening this weekend! Singapore’s BIGGEST marathon is back!

This year’s Standard Chartered Singapore Marathon once again is set to be the most iconic running event in Singapore, featuring a new course! Once again, close to 50,000 runners of 126 nationalities will run through some of Singapore’s iconic heritage locations such as Little India, Chinatown and the Downtown Core. There will be 5 different categories – the kids dash, the ekiden, 10km, 21km and 42km.

As we are psyched for the flag-off, here are some important last minute information for all runners.

Flag Off Times

42.195km – 3rd December 430am, Orchard Road

21km – 3rd December 430am, Orchard Road

10km – 3rd December 715am, Esplanade Bridge

Ekiden – 3rd December 430am, Orchard Road

Kids Dash – 2nd December, Orchard Road (Flag-off time as below)

Routes & Hydration Information

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Road Closure Advisory

Shuttle Service

Baggage Drop

Starting Pens

42km & 21km

10km

Aid Stations

Cut Off Times

We hope you have a great race experience! Don’t forget to tag your photos with #justrunlah on Instagram!

See you at the finish line!

What Is Your Racing Weight?

By

Mel

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November 30, 2017

It has been said that 4 factors determine how fast you are – genetics, form, how smart and hard you train and weight (not necessarily in this order). Every runner knows weight affects performance. As a general rule of thumb, lighter does equal faster. However, we must always remember too much of anything is always detrimental.

YOU RUN FASTER BY ABOUT 2 SECONDS A MILE FOR EVERY POUND YOU COME CLOSER TO YOUR IDEAL WEIGHT

You move up during running, and this means moving against gravity. Basically, the more mass an object has, the more force you need to accelerate it. In laymen terms this just means, the lighter you are the less force you require to move yourself forward. The caveat to this is that being too light may cause your health to suffer. Hence there notion of the ideal racing weight, and not to be as light as possible.

Basically, assuming all other factors are equal, you will race faster the lighter you are without compromising your health.

So, What Is Your Ideal Racing Weight?

There is a theory that racing weight is affected primarily by body fat level. There isn’t much you can do about the other sources of masses in your body – bones, water, muscle. These levels tend to stay the same. So it is this body fat you must lose in order to attain your ideal racing weight.

The Basics

The level of ideal body fat in men and women differ. Men generally have a lower body fat percentage as compared to women. This is because at some point of their lives, they would need to nourish a baby and hence the fat reserves.

The ideal body fat percentage level for men aged 20 – 29 is 3 – 10 percent. Men aged 30 – 39 should fall within 5 – 12 percent whereas men aged 40 – 49 should fall within the 6 – 15 percent range. Men aged 50 and above – 8 – 17 percent.

For women on the other hand, women aged 20 – 29 should have a body fat percentage of 10 – 16 percent, 30 – 39 should have 11 – 17 percent whereas 40 – 49 should fall within the 13 – 20 percent range. Women above 50 should keep to the 14 – 22 percent range.

This gives you a gauge on what your ideal weight should be or how much weigh you need to lose.

The Mathematical Formulae

For instance, if you are a female 25 years of age weighing 60 kilograms with a body fat percentage level of 20 percent. This means you have 12 kg of body fat and 48 kg of lean mass. As your ideal body fat levels should be at least 16 percent, your lean body mass percentage should be 100 – 16 = 84 percent.

The formulae for your goal weight would be = lean body mass divided by your goal lean body mass percentage. Hence your ideal body weight should be 57.1kg. You would need to lose 3kg to hit your ideal racing weight.

Do You Know What Fruits Make You Gain Weight?

By

Mel

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November 30, 2017

Don’t get us wrong, fruits are extremely healthy. But they can make you gain weight if you don’t watch what you eat! It’s great that we’re swapping the junk food for healthy snacks such as fruits and nut, but we’ve got to watch the quantity because some of these foods are surprisingly high in calories and fat. Many fruits are high in sugar, and hence not conducive to our losing weight goals.

#1 Fruit Juice

A glass of fruit juice contains up to 8 teaspoons of sugar. To put things in perspective, a glass of coke has about 9 teaspoons of sugar. Always opt to eat the whole fruit. Fruits will give you the fibre content and vitamins as well as the feeling of satiety. With this, you are less likely to reach out for a snack later in the day.

#2 Avocado

Photo Credits: Healthline

Avocados are a superfood jam packed with fibre and healthy monounsaturated fats. It contains so much antioxidants and nutrients. They are really good for you, but you have to watch your intake. Avocados are high in fat and calories. A single avocado can give you up to 350 calories. 350 calories is not a light snack, but closer to a single full meal.

#3 Dried Fruits

Dried fruits are fruits – without the water. However, they contain up to 5 times more calories and sugar. And it becomes so small, it’s easy to overeat them. To put things in perspective, a cup of grapes is 60 calories whereas a cup of raisins are 460 calories! So, you do the math!

#4 Frozen Fruit

I mean they’re just frozen aren’t they? But, many brands in fact add sugar. Always be sure to check the ingredients before indulging in them – they should only contain one ingredient – fruits!

#5 Grapes

Photo Credits: Sun Pacific

Grapes are a fruit that is high in sugar. However it isn’t a fruit that should be forbidden. They should be taken in moderation Just don’t attack a whole kilo of grapes – it’s easy because they are so small we just pop them in our mouths!

#6 Mangoes And Pears

Mangoes and pears are high in fructose. Fructose causes leptin resistance which is a hormone that controls metabolism and appetite to maintain a normal weight. Leptin resistance people tend to gain fat easily. Fructose, unlike glucose aren’t used up by our body cells for the production of energy. This causes the accumulation of fat in out abdomen area.

If you’re looking to lose weight, go for fruits that aren’t high in sugar but high in fibre. Examples of these fruits are green apples, guavas and grapefruit. Also, go for the berries – strawberries, blueberries and blackberries. Just remember, with everything, moderation is key!

7 Ways To Fix These Common Sleeping Problems

By

Mel

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November 30, 2017

Sleep is a very important aspect, especially for us runners. Sleep is when our body recovers and rejuvenate. It is recommended that we get at least 7 – 8 hours of shut eye. Do you have trouble sleeping at night? Here are a couple of hacks for these common sleeping problems.

#1 Can’t Fall Asleep

If you can’t asleep , you should be aware of your caffeine intake. Make sure you stop any caffeine intake by 4pm to ensure you are able to fall asleep at night. Also, put away your laptops and phones an hour before bed time. It is recommended to not stare at a screen before bed. Exercise in the morning before work or class is also recommended.

#2 Stiff Shoulders

Do you have a shoulder pain that affects your sleep? Does the discomfort you keep you up at night? You can use shoulder patches such as counter pain to help ease the pain. Also, try not to sleep on your sides – sleep on your back instead. Hugging a pillow may also help.

#3 Trouble Waking Up

Do you have trouble getting up in the morning? Your alarm is ringing, you’ve got to go to work, but you just want to stay in bed for another couple of hours. You hit the snooze button again and again. Try to get your body into a routine. Wake up at the same time every day and this includes weekend. This way your body clock is used to waking up at a specific time.

#4 Back Pain

Do you have a nagging back pain that keeps you awake at night? This simple hack may be of assistance. Add a pillow under your thighs when sleeping on your back, If you’re sleeping on your stomach, add the pillow under your legs.

#5 Neck Pain

If you suffer from neck pain, replace your pillows! Pillows have a life span as well. They should be replaces every 2 years. Use firm latex pillows instead of soft feather ones. They help give your neck more support.

#6 Acid Reflux

If you are having acid reflux problems such that it is affecting your sleep, you should speak to your doctor. The doctor may prescribe medication to help you overcome this. Also try sleeping on your left side to alleviate this. Keep your pillow elevated.

#7 Snoring

Photo Credits: Sun Gazing

Don’t sleep on your back but on your sides or stomach instead. This will help with the snoring. Prop your pillow up a couple of inches as well to support your head. Cut out the alcohol. You can also clear out your sinuses with a saline solution to prevent snoring! c

The Hubba and I: Our First Running-moon

By

Redhippy7

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November 29, 2017

So we’ve ran some races before, but this was a different ballgame altogether.

The Performance Series Malaysia 2017 (Race 3 at Shah Alam) 21KM was our first time as ‘us’.

It wasn’t easy, to get here. Or there, depending where you’re at.

I’ve never been able to just sit still,
as he always asks me to chill.
It took us forever to get here,
With loads of challenges to endure.

I’ve always had goosebumps before any games – no matter how far the distance is.

But this time, somehow, it was unlike any others before.

I finally get to run with my soul mate.

Before you think I got all mushy and cheesy, the goosebumps were also due to that I was worried and anxious of running with just one contact lense on – the left one refused to co-operate that morning.

So I was going to run with one eye clear, and the other so blur that I could only see what’s right in front of me.

But least I’ve got The Hubba to guide my vision.

We got to Setia Alam plenty of time before the start at 6am. However, The Hubba needed to perform his Subuh prayers first, and there was a long line of queue to get to a water source (translated as: the portable toilets).

And then, as he was about to perform the prayers, there goes the 21KM runners, being flagged off.

All of a sudden, memories of high school flashed before my eyes – how I always avoided running by giving many (false) health excuses, when they were just fears that I’d either finish last or didn’t get to finish the run and being teased mercilessly by my classmates.

And that was some 20 plus years back.

Then The Hubba snapped me back to reality and said ‘Eh, just run lah (see what he did there, justrunlah.com?). Don’t worry. We’ll catch up’.

So we pushed off about 10 minutes after gun time. No one else was around, except for a few late-starters like us.

Everything looked deserted and then suddenly, The Hubba saw a very familiar sight – it was Rany Tan, the famed photographer!

He’s always around during our running games, capturing all the great running moments – but then he went off the radar for quite awhile.

Only then we knew that he’d been having some problems with his shoulders – but he was back in action on that day!

So off we went, and caught up with the rest of the other runners (flashbacks of being last in the game was then gone).

Along the way, the attentive marshals and cheerful volunteers kept our spirits up, always cheering and projecting positive vibes to all the runners.

At this moment, I’ve totally forgotten that I was running with (uncomfortably at first) just one eye clear vision.

Thank goodness I didn’t run into any water stations or runners!

Both The Hubba and I agreed upon running at a very comfortable, chit-chatting pace – not pushing nor taxing ourselves.

After all, “it’s not about the destination that matters; it’s about the journey”, right?

It wasn’t the PB (Personal Best) that we were after; it wasn’t the PR (Personal Record) that we wished to smash.

We just wanted to enjoy each other’s company, without thinking about anything else in the world.

It was just, the two of us.

In the end, we got to the finish line at 2 hours and 35 minutes, picking up our treats, t-shirts and medals.

Thank you justrunlah.com for the wonderful complimentary slot – it might be mundane to others, but to The Hubba and me, it was an extraordinary run indeed.

I guess, some dreams do come true.

That, and having thosai as breakfast after the run.

What To Eat And Drink After Your Big Race

By

Mel

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November 29, 2017

After a strenuous run or a big race, it is of utmost priority to replenish your muscles with the necessary nutrients and fluids lost during your run. This will help speed up your recovery time and ensure you would be back in shape in no time.

Good Carbohydrates

Reach for simple carbohydrates to replenish your glycogen stores. This should be done within the 15 minute window of completing your race. Something simple would do – like an apple or bananas. Studies have shown that muscles are most receptive to rebuilding glycogen stores within the first 30 minutes of exercise. This will help minimise muscle stiffness and soreness. So make sure to pack an apple to munch on immediately after you’ve crossed the finish line.

Protein

Within 2 hours of completing your race, grab a protein rich snack. This is to kickstart muscle repair. Protein is important for repair, maintenance and growth off muscles. Consuming adequate protein will help speed up your recovery. An easy example to carry around with you is chocolate milk.

Fluids

You lose alot of fluid through sweating. Remember to replace your fluids! This really is your first priority post-run. Grab a sports drink with plenty of electrolytes such as Gatorade or 100 Plus. You don’t want to suffer from dehydration.

Post-Run Meals

After having your post run snacks, you can shower, freshen up and collect your prize. However your meals after must still contain a good ratio of carbohydrates and protein. Ideally, you would want to consume carbohydrates and protein in the 4:1 ratio. Protein is important because it enhances the body’s ability to replace glycogen and also helps with the reparation of muscles.

Examples of a good meal are as follows:

Whole Wheat Bread with scrambled eggs and smoked salmon
Whole Wheat Toast with avocado and turkey breast
Whole Wheat Pasta with chicken breast

Don’t Indulge Right Away

It’s tempting to have that burger and fries and a mug of beer and pat yourself on your back for that great run you had. I mean it is well deserved. Plus c’mon you’ve already burned so many calories! It is okay to indulge but not right away! Wait a couple of hours before digging in to that ice-cream tub! This is because high-fat food slows down the digestion of post-race carbs, hence impeding recovery. If you consume high fat foods, it would render your effort in consuming good carbs and protein negligible.

Remember recovery is very important. Eat right to a great recovery!

When Is The Best Time To Look At Your GPS Watch?

By

Mel

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November 29, 2017

It is tricky – running by gut feeling and running according to the data spewing on your GPS watch. Some people recommend racing solely by feel, and some recommend to stick to your planned splits religiously. So at which point is the best time to have a glance at your GPS watch?

There is a lot of debate on this. Some people say you shouldn’t look at your GPS watch. If you’re behind, you’d get discouraged. And if you’re faster than goal pace – welcome that new huge personal best you’d be getting. However, the flip side of the coin is that if you’re behind, you may use the data to help you adjust your pace to get back on track, whereas if you’re going out way faster than goal pace, you could end up slowing down significantly on the second half. So, is knowing better, or ignorance better?

It probably boils down to what kind of person you are and what distance you are racing.

Short Distance (10km and below)

#1 If you tend to get caught up in the excitement of the race and go out too fast. Let’s say you are targeting a 45 minutes 10km, but you tend to run the first kilometre at a sub 4 minute pace, make sure you look at your GPS watch every couple of minutes for the first 3 kilometres. Make sure you’re on track. You can then race the remaining kilometres by feel.

#2 Are you the kind of person that quits if you don’t like the numbers? If so, race only by feel. Don’t let the numbers keep you from completing your race. Run with all your might. Don’t give up halfway and jog your way back.

#3 Are you a very determined person? If you’re off track, would you adjust your pace to try with all your might to get back on track? If you are, race according to feeling and only check your watch at the 7km mark. If you are on pace or better, continue pushing on! If you aren’t, up your pace to get back on track.

Longer Distance (21km & 42km)

For the longer distances, it’s always good to make sure you are on track. The distance is so long if you’re going out way too fast, you may end up bonking in the 2nd half of the race. The best thing to do is to make sure your every km split is at your goal pace for the first half of the race. If you’re feeling good, race the 2nd half and run according to feel. This is to avoid paying the price of running too fast a first half!

There isn’t a blanket best time for everyone, but what suits you best!

Don’t Try Anything New On Race Day!

By

Mel

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November 28, 2017

We’ve all heard this one critical rule before – but seriously, this is an important rule to follow. Trying something new and untested could really mess up your race! Honestly this is a one very basic rule of marathon running, but one many of us tend to forget. We see an elite doing something particularly different, and we decide to try it out! Remember, leave the trial and error to training, and never on race day.

#1 Nutrition

Don’t try any new gels on race day. Gels are a very delicate thing. Some brands just don’t sit well with out gut and can cause a massive mess on race day. Just because your friend recommends this gel as the best gel ever, does not mean it is the best gel ever for you! Don’t even try a new flavour! Try what your stomach is accustomed to. If it’s a no caffeine gel – stick to it! Don’t go caffeine!

#2 Hydration

Try to mimic your fuelling strategy in training as closely as possible in your race. If you are not accustomed to taking isotonic drinks, do not take them during your race. Some people can’t take isotonic drinks with gels. With blood being diverted away from your gut, the accumulation of sugar from gels and isotonic may cause gastrointestinal problems. Don’t wait till race day to find out if you’re one of those people!

#3 Shoes

This is probably the most obvious. Don’t wear that brand new breaking 2 shoe you bought at the expo, you don’t know how well your feet may take it. You may end up getting blisters, or a painful arch – why risk it? Some shoes require breaking in as they can be a little to the hard side. So, just stick to what you are used to.

#4 Apparel

Don’t wear the race tee! The sleeves may be too long, the shirt may be too short, the sizing may not fit you too well – and all this could make for an uncomfortable 42.195km. Worst of all is of course the chaffing! Make sure you’ve tested your race gear in a long run – not even a short run. You need to know how the apparel will affect you when it’s drenched in sweat and you’re running tired! This doesn’t just apply to your top but bottoms and sports bras as well.

#5 Breakfast

If bananas and bread are your typical pre-long run breakfast, stick to it! Don’t have cereal and milk instead. I mean yes, of course it’s a healthy breakfast, but what you want is what you’re used to, not what is healthy! First of all, your stomach may not react well to it. And second of all, your breakfast may not provide you sufficient energy. Let’s say you normally take a peanut butter sandwich, and now you switch to 3 biscuits – you may not be providing your body with the energy it is accustomed to. This will affect your race!

Top 7 Rookie Marathon Mistakes

By

Mel

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November 28, 2017

Running our first marathon can be daunting. We are inexperienced and may make inaccurate judgments, hence making many rookie mistakes that may cost you your race. Running a marathon can be one of the most fulfilling experiences, but mistakes can make it a horrific experience. Here are the top 7 rookie mistakes. Learn them, breath them, avoid them!

#1 Not Practising Your Fuelling Strategy

Make sure your fuelling strategy is tried and tested. This means trying the brand of gels you plan to consume, testing how often your gels are going to be consumed, and how many gels are to be consumed. Taking a gel that doesn’t agree with your gut can be disastrous. Taking gels too often can also be an epic nightmare. Whereas, insufficient gels can cause you to hit the wall. Remember, practise makes perfect. Try perfecting your strategy during your long runs.

#2 Going Out Too Fast

It’s easy to be caught up in the exciting atmosphere and go out too fast. Everyone feels good in the start. But you have to remember that marathon running is a game of patience. Being patient will pay off. Try to control your pace. Start slow and slowly pick up your pace.

#3 Being Inconsistent With Training

Mo Farah’s coach Alberto Salazar has said, consistency is key. If you can run 4 times a week consistently, you gain more benefits than running sometimes 7, sometimes 3 times a week. Have a training plan, stay committed and be consistent! If not, you will find yourself paying the price when you run your race!

#4 Putting Too Much Focus On Interval Training

You are running a marathon, not a 10km. Lack of speed training won’t impact your run much, but lack of endurance and strength will. Instead of doing 200, 300 or 400m repeats, do longer interval trainings. A Kenyan favourite is the 1 mile x 6.

#5 Setting An Unrealistic Goal

I mean if you can’t run a sub 2 half marathon, why is your target a sub 4 marathon again? We go out to try and hit that unrealistic goal, fail, and come out of it more demotivated than anything. We may even consider quitting. Instead, you should target something realistic. You reap what you sow! How much effort you put in, is the result you would get. Go through your training honestly, and set yourself a realistic target.

#6 Overdoing Training

Remember, you don’t want to run your best in training! Leave your best for the race course. Many of us tend to overtrain leaving us in a fatigue state. You don’t have to run a 42km long run – really! If you really want to do a really long run, make sure it is never longer than 30 – 35 percent of your total weekly mileage. For instance, if you want to be doing a 30km long run, ensure your weekly mileage is 100km.

#7 Skipping The Long Runs

In marathon running, the importance of long runs cannot be stressed more. It builds up your aerobic capacity and also allows your legs to adapt to the long distance demands required of it. If you are running the marathon distance, build up your long runs to at least 25km. You can be doing great speed intervals and short tempos but for marathon running, the long run is important!

8 Tips For A Successful Taper

By

Mel

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November 28, 2017

If you are anything like me, I absolutely love taper week. Your running is reduced, your mileage is reduced and your intensity is reduced. It’s a kick back and relax week. It’s about staying rested, and getting yourself mentally prepared. Tapering is actually a very important element in marathon training. It can make or break your race – you don’t want to go in a race overtrained! Here are a couple of tips for a successful taper.

What Is Tapering?

Tapering follows a fatigue-inducing week of high mileage. Preceding taper is training of great volume and intensity, hence you would welcome taper week with open arms. Runners usually cut significant distance from their training during taper week. It also allows your body to top up it’s muscle glycogen stores – very important for marathon running.

#1 Cut Down Mileage

Taper week normally begins 2 – 3 weeks prior to race. 3 weeks out, cut back about 20 – 25 percent of your total mileage. 2 weeks out, cut out another 20 – 25 percent of your mileage.

#2 More Easy Runs

During taper week, perform most of your runs at an easy pace. This is to ensure that your body glycogen stores are not depleted and hydration levels are adequate. Your easy runs shouldn’t be too long either. For instance, if your long runs prior to taper week is 25km, run 20km easy during taper week – nothing more!

#3 Sleep Enough

Make sure you get at least 8 hours of sleep. This isn’t just for a couple of days before your big day, but at least for an entire week. This is really to allow your body to get enough recovery time. Our body performs many recovery functions while we are sleeping.

#4 Don’t Attempt Speedwork Or Hill Repeats

Speedwork and hill repeats will cause more muscle damage which is the total opposite of what you are trying to achieve with tapering. Remember, you wan’t to avoid any fatigue.

#5 Do Goal Marathon Pace Runs

During taper week, remember to do goal pace runs. For instance, run a 2km warmup, run 8km at goal marathon pace and run a 2km cool down. You can also run a 2km warmup, run 4km at 30 seconds faster than goal marathon pace and cool down another 2km. This is to keep the pace refreshed in your mind.

#6 Do A Sharpening Run

A couple of days pre-race, always do a sharpening workout. This is to warm up your muscles and get your muscles in some ways prepared after some good rest. Do a 5km fast run. It’s not meant to be an all out workout – just 5 – 10 seconds faster than goal marathon pace. This is to keep you sharp.

#7 Remember To Carbo Load

3 days out, load up on good quality carbohydrates to ensure your glycogen stores are topped up. Focus on eating a mix of healthy proteins and good carbohydrates for instance, pasta and cereal.

#8 Keep Yourself Adequately Hydrated

Drink lots of water the week leading up to your marathon. Some people like to start drinking electrolytes before the marathon. Some people like to keep themselves hydrated with coconut water. Whatever your choice, make sure you are adequately hydrated! Remember, no alcohol!