The Hubba and I: Our First Running-moon

By

-

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

-

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

-

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

-

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

-

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

-

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!

5 Drinks You Should Stop Buying!

By

Mel

-

November 27, 2017

We run, and naturally, running makes us thirsty. You did a long run, you think you deserve that ice cold Coca-Cola. Thing is, not all drinks are great recovery fuels. Some are terrible!

#1 Ice-Blended Flavoured Drinks

Photo Credits: Blendtec

Yes, that Starbucks Matcha Frappe or Iced Hazelnut Latte should not be your go-to-drink. These are often laden with artificial flavours, many emulsifiers, preservatives and lots of sugar. You should avoid these drinks at all costs! In fact many of these artificial flavours are made in laboratories and include additives that have been linked to cancer.

#2 Diet Soda

Photo Credits: Business Insider

You’ve heard it – Diet Coke and Pepsi Zero may not be the better choice after all. These diet sodas use artificial sweeteners. Artificial sweeteners are far sweeter as compared to sugar. Once we become accustomed to these sweet drinks, healthy natural sweet tasting food such as fruits become tasteless and less appealing. You will find yourself picking high sugar food more often as your are accustomed to sweeter food.

#3 Concentrated Fruit Juice

Photo Credits: Boston

We may think fruit juice is healthy but if it says made from concentrate, avoid these at all costs. Taking in fruit juice increases the amount of sugar we take in everyday. Remember concentrated fruit juice are often use as sweeteners because of the high concentration of sugars. We take in the sugars, but we do not take in the fibre we require. We don’t feel full with fruit juices, making it more likely for us to reach out for a snack later in the day. If you must take fruit juice, cold press is better.

#4 Flavoured Water

Photo Credits: Simcoe Health Clinic

Just because it has water in it’s name, doesn’t make it healthy. Flavoured waters are loaded with artificial sweetener, sugars, and synthetic flavouring – which are all bad for us. It adds a lot of sugar to our diet. If you are really craving flavoured water, add some fruit into your water – lemon, strawberry or even a kiwi.

#5 Sweetened Flavoured Milk

Stay away from banana milk, caramel coffee milk or even strawberry milk. These milk are loaded with artificial flavouring and artificial sweeteners. The best is to go unsweetened. If you are up for it, start making your own nut milk. Or blend a banana with fresh milk to get your very own natural flavoured milk!

4 Foot Injuries To Watch Out For While Running

By

Mel

-

November 27, 2017

Injured runner — Unrecognizable injured runner sitting on a wooden floor background

As a runner, we put our feet under immense stress and pressure. We are more susceptible to foot injuries. Here are 4 foot injuries to look out for while running.

#1 Plantar Fasciitis

The plantar problem is whereby you have a pain at the bottom of your heel. This is particularly bad first thing in the morning when you get out of bed. Your plantar is put under too much stress and hence causes a painful inflammation. It may be also caused by the weak calf muscles, causing an imbalance in other areas.

How To Treat It: Cross-train is the way to go. Avoid stressing your plantar out even more. You can also roll your foot on a tennis ball or golf ball or a frozen water bottle to ease the tension.

How To Prevent It: Foam Roll and strengthen your calf muscles. An example of an exercise to strengthen your calf muscles would be calf raises.

#2 Ankle Tendinitis

Tendinitis is where you feel a pain at the outside of your ankle, beneath the ankle bond that extend to the back of the joint. This is caused by inflammation of your tendons, and hence the pain.

How To Treat It: Avoid putting too much stress on your ankles, this means cross train! You can cycle or swim instead. Ice the inflamed area for 15 minutes at least 3 times a day.

How To Prevent It: Strong ankles will help prevent this problem. In order to have strong ankles, to foot eversions which really targets the ankle area.

#3 Stress Fracture

This is one injury that could take really long to heal. This occurs when the demand on your bones exceeds the stress your bones are able to take. This often happens when we go too fast too soon, or run too much mileage to soon. The pain will worsen over time.

How To Treat It: Do cross training. It is also paramount to see a doctor to get it diagnosed and see what’s the best course of action. Some people end up needing an air boot. Some people have to start physiotherapy. It all depends on the severity of the stress fracture!

How To Prevent It: Strengthening your muscles are very important in preventing a stress fracture. Do overall body strengthening exercises such as burpees, jump squats and lunges. Also, remember the golden rule of never upping your mileage by more than 10 percent every week.

See more about stress fractures here.

#4 Morton’s Neuroma

This injury is whereby you feel a burning sensation at the ball of your foot. This tingling sensation extends towards between your 2nd and 3rd toes. This is caused by inflammation when the front of your foot is constricted.

How To Treat It: You should avoid running as running constantly lands on the ball of your foot. If there is a pain at the ball of your foot, naturally you would change your stride to avoid pain. This means you’re running form will no longer be natural and may cause you other injuries. Ice your foot to bring down the inflammation.

How To Prevent It: Never use shoes which are too tight! Ensure they have enough room for your toes to wiggle about.

5 Mistakes That Are Keeping You Fat

By

Mel

-

November 27, 2017

I go for that body combat class and grit class back to back everyday, every week, why aren’t my abs showing? – sounds familiar? It is often said abs are made in the kitchen – only 20 percent exercise! Here are 5 eating habits that will help you get there! Try to abide by these habits one at a time – make a lifestyle change. Target one habit at a time because we only have so much willpower. Trying to break several bad habits at a time can become too overwhelming and we may be setting ourselves up for failure.

#1 Skipping Meals

Don’t skip a meal! Skipping a meal can mess with your body’s ability to control your appetite. It would mean it is more likely for you to reach out for that pizza or bag of crisp! Regulating yourself is a brain activity which requires glucose. Sometimes, restriction leads to overeating. You know your body requires about 1800 – 2200 calories a day. Break these up into small meals throughout the day. Do not exceed the amount of calories necessary!

#2 Eating Too Fast

According to a research done, it is said our body releases hormones that make us fuller if we take the time to savour our meal. Whereas if you chow down your food too fast, your body doesn’t have the time to process this and let you know you are already full. You thus move on to the next course. So, slow down, and savour your food!

#3 Pigging Out On Weekends

So, you’ve been good on the weekdays and you think you deserve weekend cheat days? Well, restricting yourselves so much on the weekdays may lead to binging on the weekends. Some people eat as much cake as possible to make up for the weekday restrictions. You end up getting thrown off the bandwagon and you tell yourself it’s okay I can eat as much as I want and I’ll start on Monday! Doesn’t this sound familiar? You go way overboard! Remember, everything should be in moderation. It’s okay to have one slice of cake, but not the whole cake!

#4 Drinking

Yes, that beer belly! Drinking can cause an excess consumption of calories. Take two cans a beer a day and that gives you an additional 2000 calories a week. That’s one day worth of calories! Burning off 2000 calories isn’t easy either – unless you’re running a marathon a week! Try to cut down on drinking slowly!

#5 Snacking On Crisp

Salt is the main culprit of our snacking habits. Sodium causes us to eat unconsciously. Go on a reduced sodium diet and cravings can go away! It’s really that easy! Try snacking on healthy things instead – fruits instead of chips for instance, or snacking on nuts instead!

Guide To Your First 50km

By

Mel

-

November 26, 2017

So, you’ve conquered the marathon distance – what’s next? Some of us would want to hit a better personal best, conquer the elusive sub4 or sub3 mark, but some of us would like to take on a greater distance. Here is a guide to your first 50km. It may sound like just 8km more, but 8km is a lot.

Run While Fatigue

You need to train your legs to run while tired. The long runs are a must – and should at least be 30km in distance. To train your legs to work in a tired state, incorporate a tempo run the day before your long run. This really help simulates the fatigue you will go through in the later stages of your race. Remember the key goal of the workout is to develop your aerobic capacity and enable your legs to handle the distance.

Also, strength workouts are a must. To be able to handle the distance, you basically need to be strong. Incorporate some trail running sessions or pick hilly route to do your long runs on. The strength gained from hill running makes a runner much stronger, and this strength also turns into speed on the flats.

Nutrition And Hydration Needs

Many ultra runners face gastrointestinal problems. This is because blood is drawn away from your digestive system to your working muscles, i.e. your quads or hamstrings. Digestion is interrupted. This causes GI issues that many ultras face, leading to vomiting and diarrhoea. Remember to always try out your nutrition and hydration strategy during training.Make sure you nail it during training and mimic it as closely as possible during a race.

Remember the key is to always eat before you are hungry and drink before you are thirsty to prevent hitting the wall and bonking.

Tune Up Races

It is good to do a couple of tune up races to know where you stand fitness wise. It is also a great opportunity for you to test your racing gear and nutrition strategy for your upcoming ultra. Remember this is a tune up race, not your big race. Don’t go all out. It’s meant to be a training run. Keep your eyes on the prize!

Pacing Is King

Ultra running is a game of patience. If you go out too fast in the first half of the race, you will pay the price for it in the second half of the race. Remember 50km is a very long distance. If you target to average a 5 minute pace, don’t go out at a 430 pace for the first 10km. It’s better to feel comfortable and go faster in the later stages, if you are feeling good. Pacing is really important when it comes to ultras. It is so long that you don’t want to bonk at 42km do you?

Good luck for your first 50km!

3 Pacing Strategies To Your Next Personal Best

By

Mel

-

November 26, 2017

Running a personal best is a delicate thing – all things must come together in the right manner.

Look at Kipchoge’s attempt at the world record in Berlin! With his Monza performance, his coach Patrick Sang was confident he was at his peak. But, weather conditions proved too tough for a world record attempt. By the 15km mark, everyone knew Berlin 2017 was not the day a new world record would be set. Pacing is a very important component to setting a personal best – and one you can control.

Make sure all the controllable factors are under your control to maximise your chances of a personal best. Here are 3 different pacing strategies and when to use them!

#1 Even Splits

Running even splits mean, running at the same pace for the entire course of the race. If you’re planning to run a 3 hour 30 minutes marathons, this means running at a 5 minute pace for every kilometre of the race. This is a conservative pacing strategy and very suitable races of greater distances. Long distance races is really a game of patience. If you go out too fast, you will pay the price for it in the second half. So, it’s better to start off conservative.

#2 All Out And Hang On

Photo Credits: Strength Running

For the more adventurous and risky, you can go all out, and try to hang on to this suicidal pace for dear life. Start faster than your goal pace, and see what you are capable of doing. It can get paid off in the form of a huge personal best. Of course, you risk failing miserably. This strategy should only be used when you think you’re in good shape and think a personal best is likely. This strategy is recommended for shorter races such as the 10km and under.

#3 Negative Splits

For most runners, negative splits are the best way to attempt a personal best. This method is where you run a faster second half as compared to the first half. For example, you would run the last kilometre of your 5km race as your fastest split. This strategy is employed best fro the 5km distance up to the half marathon distance. You start off conservatively, and progressively get faster as each kilometre passes. You conserve your energy and kick later on when you are feeling good.

But whatever the strategy you employ, trust in your training. Remember to always trust the process and enjoy the race! Don’t put too much pressure on yourself!

Explore your Hood!

By

Jacques De Wet

-

November 25, 2017

Are you bored with the same running route each day? Feeling the need to shake things up? Or have just moved to a new home and not sure where to run?

It’s time to get into your running gear and explore because running is probably the best way to see your hood! It is faster than walking, you can go a fair distance in a reasonable amount of time, you can stop anytime to look around or just look and run, and you can go places a bike can’t, like stairs or a shortcut along a canal.

But like any intrepid explorer you will need a map. Luckily technology has improved in leaps and bounds and we don’t have to worry about falling of the edge of the earth. There are so many mapping apps and programs available that it is hard to keep track of them all. I use Google Maps, Citymapper, Strava, and Movescount (for Suunto watches). But all of them are good for purpose.

First thing is find where you are going to start your run. It could be your home, work, or a hotel in a new city.

Then decide what you want to see along with your run. Use the maps to look for tourist attractions nearby, parks, rivers, or that great looking neighborhood that you saw from the bus the other day. Many mapping programs will give you the shortest distance by walking there. Remember to double the distance, if it’s a loop run, and add some more for a good explore. If the distance is too short, the fun starts, as you now start adding “long”cuts. By going down quiet roads away from the main routes, you can have more pleasant running, and your lungs will be happier. You will also start discovering little treasures of running paradise. Places that seem to be for you, and you alone!

The next level up is using running heat maps. Heat maps is where all logged runs are aggregated into wickedly cool maps where the density of the runners’ routes is shown by brighter lines on a dark map. I use Movescount and Strava for these but Garmin, Nike and others also have heat maps. Look for routes nearby and start with the brighter ones, but as with all things exploring, the fun comes as you go further off the beaten path. Make sure to set the heat maps to running as cycling is often the default setting.

Once you are comfortable exploring while running, start creating fun routes. I have one starting from my front door where I string 15 embassies into a 12km run. It’s totally pointless, and that’s the point!

Each weekend go for a run in a new part of Singapore. The island might be small but perfect for running. Hint- there are over 300km of Park Connectors, try to run them all.

You will become more aware of your surroundings and have more fun doing it, and running will never be boring again.

5 Foods To Avoid Before Your Next Big Race

By

Mel

-

November 23, 2017

With a big race, with putting all our hard work, determination and effort into a big race, we want to minimise the chances of things going wrong. Already so many things can go wrong! Here are 5 foods to avoid before your next big race. Don’t let a toilet break stand in the way of you and your personal best.

#1 Caffeine

Photo Credits: Belief Net

Many of us are coffee addicts. We need to have our daily dose – what more when we need to be up at 230 in the morning and out on the streets running a marathon for a couple of hours. This is because caffeine can expedite the transit time of food in the GI tract, causing us gastrointestinal problems. Don’t put your run in danger of a bowel problem. Research has in fact shown that munching on an apple is just as effective a morning-pick-me-up as coffee. So pick up an apple for that energised run instead of coffee!

#2 Cereals With Fruits

Remember to always go low fibre before your run. Don’t take breakfast with berries, grapes and what-not. It’s healthy we know, but the fibre could make you need a mid-run toilet break which won’t be comfortable. Instead go for a high-carb energy boosting breakfast instead. Go for toast with peanut butter and a banana for instance. It will give you the kick of energy you need, minus the toilet break.

#3 Gum & Sorbitol

Have you ever had one too many gum and had a tummy problem? This is because there is a possible laxative effect with things containing sorbitol. Sorbitol is used in many products to replace sugar to reduce the calories. Thing with sorbitol is that it isn’t fully absorbed by our body. It remains in our digestive tract. When blood is directed away from our digestive system to oarless, this could cause us to have diarrhoea. If you’re craving something sweet, go for an electrolyte drink instead.

#4 Spicy Food

We all know how our digestive system can react to spicy food. It can be nasty. Spicy food tends to irritate the lining of out stomach, causing tummy upsets and the urge to expel all the nasties. You love your spicy food and chilli but try to tone it down and save it for your post-race meal.

#5 Dairy Products

Some of us are lactose intolerant, but even for those of us who aren’t, dairy products can cause us stomach upsets. Basically the combination of fat and lactose could possibly spell a recipe for disaster. If you are craving a creamy beverage, reach out for a dairy replacement for instance nut milk – almond milk or hazelnut milk. Save your creamy chocolate milk for your post run.

#6 Beans, Lentils, Legumes

Photo Credits: Breaking Muscle

These are now trending as health foods. They are gaining much popularity. However, although they may not look like the traditional vegetables and maybe you won’t associate them with high fibre but, they are really high in fibre. Too much and they have the tendency to cause bloating.

How To Buy Your Next Pair Of Shoes

By

Mel

-

November 22, 2017

We’re so spoilt for choices when it comes to buying shoes. We don’t even know where to begin. But, know that it is worth taking the time to pick the perfect shoes for you. Running shoes these days don’t come cheap. If you’re going to fork out your dough, make sure you make your monies worth. It is crucial we find a suitable pair of running shoes.

#1 Feel Or Float?

Know the type of shoes you are most comfortable in. Some people like to feel the ground. Some people like shoes that have more cushioning. Generally speaking, people with a heavier built tend to welcome the support and cushioning. However if you are one that likes to feel light and agile, you may find the cushioning a tad to heavy for you.

#2 Know Your Size

Photo Credit: New York Times

Your running shoes should feel snug, not tight and definitely not way too loose. Get your feet measure properly. Don’t go a size bigger or smaller just because the shoes are on sale. You risk an unwanted injury. Make sure there is space in the toe box for your toes to wiggle around, but also not too big such that your shoe feels like slipping out with every stride. Always try them out – run up and down the aisle. Does it rub against your toes? Could it cause a blister? Test it out thoroughly before forking out your dough!

#3 Never Buy A Shoe For It’s Colour

I mean this is pure logic, but one that many tend to oversee. It may come in your favourite colour, your favourite style and matches your favourite running outfit, but, it may not be the right pair of running shoes for you. Remember, always comfort before looks and fashion when it comes to running!

#4 Running Shoes, Only For Running

Photo Credits: Brooks Running

Remember that you should not use your running shoes for everything else. When you buy your shoes, have in mind that they should only be for running! – not cycling, not walking! Using them for other purposes changes the wear of the outsoles. The would wear out sooner than they should. Using worn out shoes can lead to overuse injuries. So bear in mind that when purchasing a new pair of shoes.

#5 Shop Smart

Don’t buy the nike breaking 2 shoe, just because everyone is buying it. Does it really suit your running gait and running form? Know and understand your feet. There is no best shoe, but only the right shoe for you. Go to a specialised running shop. You can get your running gait analysed and get some expert opinions on what shoes suit you. If you go to a generalise store, you probably won’t get much advice!

All the best shopping for a new running companion!

4 Biggest Problem Areas For Runners

By

Mel

-

November 22, 2017

Runners need to be strong in certain areas. This allows to run better, faster, stronger and more efficiently. With a strong form, your form won’t falter easily. A bad faltering form is a recipe for injury. When our form falters we tend to put pressure on muscles, tendons and ligaments that aren’t used to taking that much stress. We hence risk injury. Here are 4 areas runners face a big problem with.

#1 Hips

It’s easy to strengthen your quads, your hamstrings, or even your upper body by doing simple squats and pushups. However, the hips are often neglected. Weak abductors and adductors actually affect your running – a lot! These affect proper running alignment.

Photo Credits: The Exercist

To have strong hips, do clams – lie on your right side with your knees bent slightly. Lift your left leg up till about 60 degree and bring it back down. You can also do the side plank hip lifts.

#2 Glutes

To run well, you should have a strong butt. Strong glutes help stabilise your pelvis and and knees. Weak glutes have been linked to IT Band problems, Achilles tendon problems and shin splint issues.

Religiously do your squats to strengthen your glutes. You can do a lot of squat variations such as squat jumps and single leg squats which really help target your glute muscles.

#3 Hamstring

The hamstring work together with your glutes and quads in every stride. If you have hamstring problems this could mean your lower back is not strong enough, hence causing hamstring overuse. This means you need to strengthen the back. On the other hand, weak hamstring problems could lead to quad, calf and glutes overuse, or even ankle problems.

Photo Credits: Girls Gone Strong

Do single leg deadlifts to strengthen your hamstring and lower back muscles. Progress by holding on to a weighted plate. This also trains your balancing and stability. Standard deadlifts and glute bridges are also helpful.

#4 Ankles

Ankles are so delicate. Injuries to the ankle are very common – and sometimes it could be just bad luck! The best way to avoid ankle injuries is to strengthen the ankle. This could make the difference between a very bad sprain and something you can just run off!

Photo Credits: Kesson Physio

Do ankle aversion and inversions. This really helps you strengthen your ankle area. You can also do bosu ball balances by standing on one leg on a bosu and balance.

Closure of section of Rail Corridor to be extended

By

Team JustRunLah!

-

November 22, 2017

Missing to run or walk along the Rail Corridor between Holland Road and Commonwealth Avenue?

Sadly to tell you that the closure of this section of the Rail Corridor will be extended to the second quarter of 2018, which is initially planned to be reopened in the fourth quarter of this year. Yet, the positive note from PUB is that this extended closure is for enhancement works to make the corridor more inclusive and accessible.

According to the national water agency, the extended closure also covers the completion of pipe laying works for a section of the 22km Murnane Pipeline to meet future water demand in the city area.

Another good news to our active readers, “the Urban Redevelopment Authority (URA) will strengthen the sub-base of the trail along this southern half with suitable materials to make it more resilient to wet weather and use. The trail surface will also be improved with a material comprising a mixture of earth from the Rail Corridor and cement to retain the rustic character of the Rail Corridor trail,” PUB said.

The above works will take six months to complete, and according to the announcement of URA and the National Parks Board, visitors can enjoy continuous connectivity along the entire 24km Corridor by 2021!

So let’s look forward to seeing a new look of the Rail Corridor trail! Meanwhile, check out some other nice trails in Singapore here:

Discover The Tampines Heritage Trail – 3 Trails, 3 Difference Experiences