Mizuno Wave Run 2017 (Review by KenJoe)

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December 4, 2017

I joined the Mizuno Wave Run for the first time last Sunday morning at Clarke Quay Central. It had been a staple event in the last 11 years but I guessed it differs from the other local races in its simplicity and in its uniqueness of venues. There was only one category 10 km race and it started off in front for Clarke Quay Central Mall.

This year’s theme revolved around the colours of the rainbow. To celebrate love and to celebrate Mizuno Iconic shoe, Wave Rider 21 years. It also represents Mizuno commitment in continuously providing a sound & healthy sport scene for the people in Singapore.

Race pack collection was a breeze at Velocity@Novena Square. The race pack had quite a variety of goodies. I got this slot free, thanks to JustRunLah (Mr Peter Tan). I had thought one of my running buddies was going but he had some other commitments. But it was fine as I always enjoy the ‘lone wolf’ run as my friends called it, own pace, own time.

I reached the venue early and walked around the sidewalk, enjoying the view. Despite it starting off at 7.30 am, one of the latest start time for 10 km races, the weather was very kind – cool and breezy. The emcee was a young man who looked athletic, again, not like the usual you get in other races. The race was flagged off punctually without too much fanfare.

It started off and finished in front of Clarke Quay Central Mall. The 10 km route included a different sight of the Boat Quay, The Helix Bridge, Marina Bay Sands and Marina Promontory before making a turn back to an almost parallel route (not to mention past Floating Platform, go through tunnels), then detoured to Robertson Quay before finishing at the mall. Although the sidewalks we ran along was at times narrow, even at the start, there somehow wasn’t any big squeeze like most runs. Perhaps due to the numbers, perhaps because I was able to get nearer the front before we started off. There were stairs too to climb, both up and down, but again, I felt light and I heard no complaints from anyone. For me, perhaps it was because leg muscles had memory of the 69 storeys climbed last week !

There were the usual hydration stops but I only stopped at one so I didn’t really count them (probably at least two). The volunteers were cheerful and a couple of the road marshals were just amazing. They were just cheering loudly and encouraging. When I gave a thumbs up to one of them, a lady, I could see she appreciated it as she stepped up her encouraging cheers.

Go through ‘tunnels’ – Photo Credit : Tan Kim Lai

Different Scenery – Photo Credit : Tan Kim Lai

I saw a few photographers including my new FB friend, Mr Tan Kim Lai. It was a very enjoyable run for me as I rated it top for its different sights, light atmosphere, cheery volunteers, varied route – you don’t just get the long stretches of same old mundane paths. And to top it off, it was a very fine breezy weather even up to 9.30 am or thereabouts.

I was a bit surprised to find no finisher medal queues. The medals would be sent to runners instead. Collected the Lucozade Sports drinks from the cheerful volunteers. I stayed back for the lucky draw but didn’t win any. Chatted briefly for the first time with Kim Lai in person too, since our interaction has been mainly virtual. The results were released on Tuesday morning, earlier than the 2 pm which was announced if I didn’t hear wrongly then.

This should be the 10 km finale race for the year for me and the grand finale race would be the full marathon at Standard Chartered Singapore Marathon the coming weekend. Till then run happy, run safe!

Better Breathing While Running: 4 Simple Tips from an Olympian

By

Jeremy Rolleston

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December 4, 2017

Have you ever started your run and wondered who sucked all the air out of the atmosphere? You start gasping and you’re really not sure how ‘out of breath’ you can possibly get? Don’t worry, while it can be distressing if you’re just starting out, those initial feelings happen to even the most experienced of runners. Ben St. Lawrence, dual Olympian and Active8me running program coordinator shares 4 really simple tips to keep in mind about your breathing when you run.

1. Avoid shallow breathing and practise breathing deeply

Put your hand on your belly and do some practice breaths where you are drawing air deep into your torso. You can also attempt some short shallow breaths into the lungs to really see the difference (and know what to avoid). While running, try to remember how the deep breaths feel and bring your breathing back to those breaths.

2. Stay relaxed

Easier said than done, right? Think about where you are holding your muscles. Are your shoulders bunched up? Are your arms hugging your chest as you run? Is your neck rigid? Move through these parts of your body and consciously relax them. Release your shoulders, loosen your arms and allow your upper body muscles to work with you instead of against you so that your chest is open and free to expand.

3. Breathe mostly through your mouth and a little through your nose

You may have heard the common advice of ‘breathe in through your nose and out through your mouth’, but this is not useful in running. You can suck more air in through your mouth than your nose, so it is more efficient for filling your lungs with the oxygen that your muscles require.

4. Control your breathing

You can do this by counting the steps you take, as you breathe. For example, you may take two steps for one breath-in and two steps for one breath-out. You can mix it up, for what works for you. Ben personally does three steps for a breath-in and two for a breath-out during slower running. For his faster runs he takes two steps for a breath-in and one step for a breath-out, making the out breath more forceful. The key is to remain consistent. Controlling your breathing by maintaining an appropriate count across your run will allow you to get a lot further without getting out of breath.

Take a deep breath and enjoy your next run! If you want to learn to recover from your race like an Olympian, check out Ben’s 6 Best Race Recovery Tips!

6 Tips to Recover Like an Olympian

By

Jeremy Rolleston

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December 4, 2017

So, you’ve completed your big race…congrats! Your mind is on cloud nine with the ‘runners high’ as you cross the finish line, but your body may be feeling a little different. Any running race is both mentally and physically taxing. However, taking your recovery seriously – from the point you cross the line – will ensure you’re ready to bounce back into training for your next big event, sooner rather than later!

We asked dual Olympian and running program expert at Active8me, Ben St. Lawrence, to share his best 6 tips for race recovery.

1. Easy recovery walk and consider wearing compression socks

Avoid sitting down straight after your race! Continue to walk around for a cool down. This will allow your body the chance to clear by-products of muscle metabolism (namely lactic acid) which will help to reduce overall soreness. Wearing compression garments may also help with circulation and reduced soreness.

2. Re-hydrate within 30-60 minutes of your race

Dehydration, especially in humid environments, can affect both your performance during a race and your recovery afterwards. You lose water and salts when you sweat, which can be compounded when racing in humid environments. This can lead to cramping and excessive soreness. Ideally you should rehydrate within the first 30 to 60 minutes after your race, using water and electrolyte drinks.

3. Refuel within 30-60 minutes of your race

Not everyone can stomach a 3-course meal post-race, but it is important you replenish depleted glycogen stores and provide protein for muscle repair and adequate recovery. A small wholefoods meal of carbohydrate and protein is best, but if you can’t stomach eating, a chocolate milkshake might help. Studies suggest that chocolate milk has a beneficial ratio of carbohydrate to protein that will diminish factors of muscle damage.

4. Rest for recovery

It’s really important to ease back into training. Take the time to prioritise rest and sleep over the days following your race. You may have a residual ‘runners high’ motivating you to rush back into running, but you are at higher risk of injury during this time. Swimming, walking and cycling are great ways to keep your body moving as you work back into run training.

5. Have a massage for recovery

A light massage can increase blood flow, alleviate inflammation, reduce muscle tension and generally make you feel good! Having a professional massage is ideal but you can also use a foam roller or do it yourself.

6. Reward Yourself

An often-overlooked factor in recovery is celebrating the culmination of your hard work. Running a race is both mentally and physically challenging so you should remember to replenish your mental stores too. While a celebratory drink is fine, be aware that alcohol causes further dehydration and will impede your physical recovery.

There you have it…recover like an Olympian! Do you want more great tips from Olympian and run program co-ordinator at Active8me? Check out his quick tips for better breathing while running.

Here’s When To Use Ice Therapy & When To Use Heat Therapy

By

Mel

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December 4, 2017

Ice and heat are natural and very affordable ways to relieve pain. However, there is so much confusion out there. Here is a simple guide that gives you a rough understanding on when to use cryotherapy and when to use thermotherapy.

What Is Ice For?

Ice are for fresh injuries – it helps reduce pain, swelling and inflammation. Ice is a rational and affordable way to dull the pain and inflammation. So, if you have a freshly pulled muscle, use ice! Ice constricts blood vessels – which numbs the pain, reduces inflammation and eases bruising. Ice is normally used for injuries less than 6 weeks old.

What Is Heat For?

Photo Credits: Medical News Today

Heat is used for muscle soreness, stress stiffness and chronic pain. If you have a standard case of muscle soreness, soak your legs in warm water instead of iced water. Heat dilates your blood vessels and increases blood flow. The increased blood flow helps flushes the lactic acid. This helps relax your tight muscles and relieve your acing joints. Heat is normally used for injury more than 6 weeks old or muscle stiffness.

When NOT To Use Heat?

Heat should not be used for any acute injuries. Using heat can aggravate your injury. Adding heat to a fresh injury will increase inflammation and delay healing. Your injury will swell up and be more painful.

When NOT to Use Ice?

Muscle aches should not be treated with ice. If there is no inflammation, icing your muscles would not be of use. It may in fact worsen your ache.

When To Use The Combination Of Hot And Cold Therapy?

A combination of both hot and cold therapy should be used after a tough workout. This helps in flushing the lactic acid out. You first immerse your legs in iced water for 3 minutes, then in warm water for 2 minutes. You keep repeating this process. When you soak your legs in iced water, the blood vessels constricts. When you immerse them in warm water, your vessels dilate, and this change causes a pressure changes that causes your blood to rush through your veins and arteries. This blood rush helps clear the lactic acid that is accumulated in your muscles.

Now, since ice and heat therapy is one of the cheapest, safest and easiest self treatment option, learn it, understand it, and put it to good use!

Why We Runners Need You – Spectators!

By

Mel

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December 4, 2017

Ask any runner, ask any of us and we would tell you there is something magical about races. Running a 10km on our own is just different from running a 10km in a race. Running a race is painful. There will come a time, no matter the distance that you hit a low point. And that’s where you, all of you play the greatest role in helping us runners get through our low points. You do your magic, and we somehow find the strength to dig deeper and hang on.

Here are the top reasons why we need you!

#1 You Keep Us Going

Photo Credits: Ka-ka-ka-katy

We suffer! There comes a point where we all suffer. The longer the race, the more likely that suffering is real. We feel down. We feel low. We feel discouraged. But, you lift our spirits up. We don’t know you, but you tell us we’re doing great and we can do this. You cheer us on. And sometimes, that’s all that takes for us to keep putting one foot ahead of another.

#2 You Are Everywhere

Things can go wrong at any point of a race. Maybe our cheering squad is at the 35km point, but we hit a really low point 25km in. We need something to boost our spirits. At any point of the course, you are there! We can count on you, any time, any where! You’re that magical person that keeps us from quitting.

#3 You Are Our Random Act Of Kindness

Photo Credits: Mouse Planet

From high fives to that cool popsicle, to gummy bears to perhaps some coconut water, to a cold towel and maybe a spray! You really got our back. If we ever have problems before hitting an aid station, you’re there to help us out. If we ever need a drink, or an extra energy gel, you are our saviour.

#4 You’re Out There, With Us

Braving the cold or heat, you’re there with us. You get out of bed early, just to cheer us on. And we are forever thankful for that. We sacrifice and suffer, and you are with us every step of the way. Suddenly, we are like your family. You come out to cheer for your loved one, but you keep going and cheer for every other runner that passes.

So, thank you! And do not stop cheering us on! Because, we need you!

MILO Five-Peat For Joy; Andrade Pulls Surprise

By

Servinio

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December 4, 2017

CEBU CITY – Mary Joy Tabal successfully defended her title by claiming the 41^st National MILO Marathon Sunday, stretching her reign to five years. The 2016 Rio de Janeiro Olympian blazed through the streets of her home city as she fought off emotions from the sudden death of her father on the eve of the race.

Rolando Tabal would not be at the Cebu City Sports Center finish line to greet his daughter but the younger Tabal did enough to win in 2:58:01. The time may not be her fastest but it easily edged a pair of former MILO Marathon Queens Christabel Martes and Jho-An Banayag-Villarma who clocked 3:04:20 and 3:11:26 respectively.

While all eyes were on Tabal, Jeorge Andrade of Davao City emerged as the surprise winner of the Men’s Division in a time of 2:39:34. The new MILO King Andrade broke away and beat a star-studded pack that included Second Placer Erick Panique (2:42:10) and Third Placer and five-time MILO King Eduardo “Vertek” Buenavista (2:43:34).

Andrade qualified for the National Finals in General Santos last October 15 where he beat out Tabal’s coach John Philip Duenas for Third Place. Before that, Andrade’s best MILO success was taking the championship of the 10-kilometer side event of the 2014 Davao qualifiers.

Meanwhile, Team Kenya stamped their class anew by ruling the Open Division led by overall top finisher Eric Chepsiror (2:25:09) and fellow podium finishers 2011 MILO King James Tallam (2:25:25) and Josphat Chobei (2:26:41). Elizabeth Rumokol topped the distaff side in 2:41:32 followed by countrywoman Nancy Joan Rotich (2:50:35) while Tabal copped Third Place.

Both Chepsiror and Rumokol took home PHP 300,000.00 each while Andrade and Tabal won PHP 150,000.00 and will be sent to race in Incheon, South Korea in 2018 as the Philippines’ official representatives. Tabal also received an additional PHP 200,000.00 for her Third Place finish in the Open Category.

In the side events, the absence of foreign runners resulted in double prizes in the Open and Local Category of the 21-kilometers with Arlan Arbois (1:15:21) and Marychiel Morales (1:39:19) getting PHP 23,000.00 richer. Other winners include Ruel Algufera (35:01) and Melody Perez (42:13) for 10 kilometers, Peonilo Erlincito and Mary Joy Loberanis (20:36) for five kilometers and Kent Lloyd Gabino (10:45) and Antonet Velayo (12:06) for three kilometers.

Mary Joy Tabal Wins 5th Straight Milo Crown

By

Mel

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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