Why You Should Downhill Train?

By

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November 10, 2017

Downhill training may seem counter-intuitive. You may be inclined to think to run faster and become stronger, the most effective way to train is to run uphill. Running uphill takes your muscles more, making you stronger. But downhill running can be a more effective way to increase your running speed. The main benefit of downhill training are the strength gains you gain from it. Downhill running is actually harder on your body, particularly your quads, hips and knees.

Develops Coordination, Increases Speed

Sprinting downhill develops your coordination and speed. When you run downhill, gravity pulls you down faster. This forces your legs to learn to handle the high speed travel. Your body will respond by adapting to a higher stride rate. Over time, your coordination will also improve. Your body will learn to have a higher stride rate which will translate into an increased speed over a flat surface due to the newly accustomed higher stride rate.

Strengthen Your Legs

Downhill running puts a huge eccentric load on your quads and hamstrings. An eccentric muscle contraction is the muscle activation that increases tension on a muscle as it lengthens. This is the reason why people tend to get sore when they run downhills. Downhill running means more muscle damage. Training downhill allows your body to adapt to this stress load by repairing the micro tears in your muscles and tendons, enabling your body to withstand more pressure and load in the future. This is how you become stronger.

Types Of Downhill Training

You can do a downhill fartlek – run fast slash sprint on the downhill slopes and recover on the flat and uphill. Focus on the downhills instead of the uphills. This may seem counter-intuitive. Ideally, look for a course that has hills of varying steepness and lengths. This will be a continuous run that helps develop your endurance as well.

Downhill Intervals – Look for a downhill that is about a kilometre long and sprint down it. You would be going almost all out on this downhill sprint. Recover by walking or slowly jogging up the uphill before doing the repeats again.

Downhill Long Run – If you are able to find a 15-20km downhill course, this would make a good overall downhill course long run. For instance, you can run down Frasers Hill in Malaysia.

Downhill Running Technique

Due to the gravity pull, it is easy to overstride. When running downhill, you must be cautious with your form. Ensure that you aren’t overstriding. You must ensure what is allowing you to go faster is an increased cadence. Remember to concentrate on candence and avoid tensing up. Keep your hips and back relaxed. Make sure you are in control of your run, not gravity!

Race Review: The one-north Run 2017 (by healthobeing)

By

healthobeing

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November 10, 2017

rsz_img_6454 — Picture with the event banner

The one-north Run 2017 was held in the one-north area, Buona Vista on 5th Nov 2017 (Sunday). Categories are 5k, 10k, and kids dash with parents of 800m.

Its been sometime since I took part in Singapore races, the last one was POSB kids run in September. My results were not what I had expected, but it was a nice run with my Tortoise running club friends.

This time around for the one-north Run was because it is near my neighbourhood and it is about one of the cheapest runs I can find in Singapore after the early bird discount.

The Race Course

The 10 Km was not really fully subscribed. The route was rather winding and full of slopes. Going up and down within the concrete jungle of the new Mediapolis area. This place has changed a lot since my younger days where it used to be SAF camp, with a lot of greenery and fields. It is now full of character too, colonial houses dotted around the Wessex area.

Although it was supposed to be a 10km, my watch had clocked it to be 9.5km only. I guess the many buildings around the area had caused the mis-calculations. One north is now a media and hi-technology hub with many startups around. This race was organised and sponsored by all the businesses in this area.

Waking up early about 5 am, I reached the start point by bicycle, the now O bike which is an app driving company, so happened that its giving free rides on that weekend, quite a good way to save the environment.

In the wee hours, runners at the baggage drop off

People were strolling in to the start line. 6:30 am was the flag off, and many of the booths were still not up yet. As I have not collected my bib, I went forth to the information counter to collect them as I missed the initial collection. There was a shoe time chip provided too.

The weather had been good with a heavy downpour the night before, making it cooling for the runners. The best part was being able to take a shot with my favourite Media corp idol, Zheng Ge Ping! Kym Ng was also there too.

After Run Perks

After the run, get to enjoy the various interesting items that the booths have to offer, from hologram photograph souvenir, balloon sculpting, to face painting. There was also food trucks around and of course the Milo truck.

There are ample grounds in the vicinity for runners to rest and stretch, organizers have also thrown in the bouncy castles for the kids to enjoy.

Lucky Draw Bib (the top prize was iPhone X), Finisher medal and Tee.

On the whole, the race was well organised and not too crowded, the best part is that the proceeds collected from the race were all given to Charitable organisations such as AWAA, Community Chest and the Singapore Children’s Society.

Race Review: The Performance Series 2017 – Race 3 at Changi [21KM] (by maylindateo)

By

Maylindateo

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November 10, 2017

Date: 5 November 2017
Flag Off: 5:00 AM

The last race for the Performance Series this year was held in Changi Exhibition Centre at 5:00 AM. The Performance Series always find new and interesting places for participants to run and try not to hold their races at the common ground such as F1 Pit. 😛

Race 1 was held at Stadium Riverside Walk (I did not go because I was overseas), race 2 was at Punggol East, Corney Island and race 3 at Changi. The drawback for this was that public transport was a problem and so we had to purchase 2-way shuttle bus tickets cost $14.00.

I didn’t do well in race 2 due to calves pain and backache (the time of injury). Took me almost 3 hours to complete 21KM.

I am happy that I did well in race 3 with a PB (2:23 official nett time). It was the first time I ran a sub 2:30 for half marathon, though the course was about 500m short on Strava. The race route was a straightforward 2 loops and to some people, it was boring. I was OK with it because it was rather flat, simple and easy to run. Not to mention the good weather too. Run route need not be complicated.

I started the race following the 2:20 pacers for a while but I knew I couldn’t sustain the pace for the entire distance and true enough, slowed down at 7KM but still feeling great and carried on running at about 7 min pace. Hydration stations provide Lucozade and water. I don’t really like Lucozade because it is gassy and too sweet for my liking. So I mixed it with water. Placement for the hydration stations was rather odd because 2 stations were quite close and after these 2 stations, there was no more station for a very long stretch about 6 – 7KM? And I realised there were no toilets too along the route. Nevertheless, I had no major issues.

I collected 2 medals, one finisher and one running series. As for the finisher shirt, I feel that the 10KM shirt has a better colour, same thing for race 2.

I finished the race feeling very happy with a PB and glad that my PF has recovered about 90%. I hope to run injury free forever.

Next race? SCSM Full marathon. Feeling nervous.

Race Review & Experience: The Performance Series 2017 – Race 3 Changi Exhibition Centre [10KM] (by Rebekah Ong)

By

Rebekah Ong

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Race 3 Cover — Photo: My Running Family – The Superhero Runners

Over the weekend, many others and I completed the last race for the for 2017 Singapore – The Performance Series (TPS) at Changi Exhibition Centre. The 2017 Singapore Series has brought participants on a journey from Stadium Riverside (Race 1) to Punggol East (Race 2) and lastly to Changi Exhibition Centre (Race 3), all around Singapore and it’s iconic landmarks. The route for Race 3 would feature the newly-built Tanah Merah Coast Road, where undisturbed greeneries with sights of occasional commercial planes flying past above taking off or landing at Singapore Changi Airport was promised. After reading that on JustRunLah’s website, I was definitely looking forward to experiencing for myself.

RACE ENTRY PACK COLLECTION (REPC)

For Race 3, the REPC was held at the same place as Race 2 which was Raffles Place Shopping Mall Level 3. It was held on a Friday (27 Oct 2017) and Saturday (28 Oct 2017) and I collected my race pack during lunchtime on Friday with another colleague of mine. Though I collected my race pack during lunch which supposed to be like peak timing, there were no long queues or wait time! This is important as lunchtime is really precious and time spent on queuing means less time for eating. I love that the organiser held the REPC at Raffles Place Shopping Mall because it’s a very convenient place because it’s sooo near to my office. Like most races, the race pack contents were frills-free with a can of Lucozade, race tee, race bib and some vouchers. I think it’s simple and practical though sometimes I like to be surprised by race pack contents.

[Photo: REPC Site & Race Pack Contents]

PRE-RACE

The flag-off for Race 3 10KM category was super early, it was scheduled at 06:30hrs. Thankfully the organisers had arranged for shuttle bus services to and from the race site. These tickets were priced $7 one way and I had actually bought return trip tickets. My friend who had signed up for the race pretty late had offered to give a lift both to and from race site. It was really nice that he offered and I took him up on it. It was a 40 minutes’ drive from the North to the East side of Singapore even though there were not many cars on the road. Upon reaching the race site, we were guided by the well-placed signs and helpful security personnel to the parking area. There was ample parking space and we were impressed at how organised everything was.

[Photo: Ample Parking Space at Changi Exhibition Centre]

[Photo: Well-spaced sections of Changi Exhibition Centre]

Coincidentally, after parking, we met some the Superhero Runners and we all headed to the Main Hall of the Exhibition Centre to meet up with the rest of the team. There were altogether 19 “heroes” from the family of Superhero Runners attending this run event, 14 from the 10KM category and 5 from the 21KM category. I quickly made a stop the mobile toilets outside the hall and thankfully there were no queues. Upon stepping into the Main Hall of the Exhibition Centre, I was wowed by the spaciousness of the place. The organisers had done a good job in segregating the large hall into segments. After taking some pre-race photos, we headed out towards the START pen where you can hear the emcee and upbeat music playing!

[Photo: Pre-race photos]

Like TPS Race 2, the Superhero Runners were given the privilege to start at the front! Superhero Runners are the motivational run leaders at 2017 Singapore edition of The Performance Series. You can read my review of Race 2 here to find out what the motivational run leaders do. The group had decided to do a 5min/km and 6min/km pacing, I know I would not be able to keep up with that kind of timing so I told them I would drop off to my 7+min/km pace. While waiting for the flag-off, the emcee did a fantastic job of keeping the crowd entertained and excited for the start of the race!

RACE ROUTE

The race was flagged off promptly at 06:30hrs. The weather was race perfect! It was cooling and breezy as it had rained the night before. The floor was neither wet nor slippery so the conditions were just right. Running along the newly-built Tanah Merah Coast Road was quite an experience. I enjoyed the long, straight and flat roads which were peaceful in the early hours of the morning. It was a simple loop U-turning at the 5km mark and running along that route was invigorating, as it was flat and fast! NO SLOPES was definitely one of the best thing about this route!!! The views of the Changi coastal line was really beautiful, where you can see ships that were parked glowing in the rays of the rising sun and once a while you can spot planes flying off.

[Photo: 10KM Race Route – From The Performance Series Website]

These are my feedback for Race 3:

Hydration stations → Some of the participants including me felt that the hydration stations were spaced a little too close together. They were placed in the first few kilometres so on the return league, there weren’t any drinks till about the 7.5KM mark or so. The plus points were that they were still long enough and serve cold drinks to the participants. They were never congested and were always stocked with both plain water and isotonic drinks.

Distance Markers → I loved the encouraging quotes and pretty pictures of these signs. Everything was well-placed for the first 5KM of the route but after the U-turn point, the distance markers were not accurate anymore. Though not a big issue, it was a bit distracting when you saw the signs and compared it against your watch, it displays a different distance.

[Photo credits: Sotong from Running Shots]

POST RACE

[Photo: All smiles after the race with fellow “heroine” Kerstin Sautter]

The loopback was not an easy one as I was a bit tired and I saw most of my friends had U-turned when I was at the 4KM mark. I continued pushing on and I crossed the FINISH line with an official timing of 1hr 11mins and it was a fantastic feeling. High-5s and cheers on a job well done were received from the team of Superhero Runners who had finished earlier! We waited for one more team member before heading back to the event hall for the Finisher medal and Finisher Tee collection. As this was the last race for this series, I received an extra connecting medal because I had signed up for all the 3 races. I always love TPS medals as they have a nice theme if you collect all! The collection was fast and organised. Signs were there to guide participants to the correct queues and volunteers were well briefed on what they needed to do.

[Photo: Yay I completed TPS Race 3]

After collecting our Finisher entitlements, we headed for the main stage as one of our “heroines” finished on the podium. Congratulations Theresa Schweigel for finishing 3^rdin the 10KM Women Category with a fantastic finishing time of 47:55:5. We are soooo happy for you! Awesome effort!

[Photo: Theresa Schweigel on podium]

Overall I enjoyed the final race of the 2017 Singapore – The Performance Series. It was a well-organised run event which kept to its promise of bringing participants to unique running routes and giving them a wonderful race experience. Big thanks to the organisers for their hard work and dedication in making every race experience a good one. This year series was also something I’ll keep in my memory bank for a long time because of the experience of running with my Superhero Runners family. They have made me felt part of them and motivated me in my own running journey this year which also encouraged me to motivate others on their running journeys. Thanks, guys! You all are definitely special and I look forward to our weekly Tuesday sessions and outings. Lastly, I would like to thank you to my friend, Terence for those awesome post race shots of the Superhero Runners family! These will be memories to be treasured.

Until my next write-up, let’s all continue to keep fit and motivate everyone! Hope you enjoyed reading this review on 2017 TPS Race 3.

[Photo: My Running Family – The Superhero Runners]

The Worst Triathlon Advice – Ever

By

Mel

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November 9, 2017

Only listen to advised that have been trial, tested, and proven. Sometimes we aren’t very confident in our own abilities, we are ready to listen to just about anyone. But not everyone gives sound advice. Here are a couple of worst triathlon advice we’ve come across!

#1 Change This Or That – It Will Make You Faster

We’d do anything to become faster. But compromising what you’re used to, your bike position, your fuelling strategy, using new race gear will come back to haunt you during your race. You are going into the unknown territory. You don’t know how it will cost you, it may even cost you your entire race.

#2 You Don’t Need Swim Training

Photo Credits: Annie Emmerson

Swimming is the shortest portion of the triathlon. Don’t waste time on swim training. This is probably one of the most terrible advice. Yes, although it is the shortest portion, a lot of people underestimate how significant it is. Not over stressing your muscles during the first leg allows you to save your muscles for the bike and run leg and cycle a better bike leg, and run a better run leg.

#3 Buy A Scuba Suit Instead Of A Wetsuit – It’s Cheaper

Cheaper does not necessarily mean better. A wetsuit plays the function of thermal insulation. A scuba suit doesn’t. A wetsuit also has lower density providing buoyancy in the water. Don’t let saving a few bucks cost you your race.

#4 Run Without Socks

Save time during transition by just slipping on your shoes and run without socks. Running without socks have the great potential of giving you blisters. Just utilise 20 seconds to put on your socks and you will have a much greater pain-free run. If you have blisters, you may end up wasting more than 20 seconds of your time.

#5 Don’t Carry Flat Supplies

Some people would advise to avoid carrying flat supplies as it adds more weight. The amount of weight is nothing compared to when you get a flat and being unable to fix it. Your whole race would be wasted. You would end up DNF-ing your race! It is not worth it!

There you go, the worst triathlon advice we’ve heard. Do not heed to these advice!

The 4 Pillars Of The Freestyle Stroke

By

Mel

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November 9, 2017

To have a good freestyle swim, you must master the 4 components – breathing, kick, arm stroke and body position. Each of these components must be strong in order to give you a good and efficient stroke. If one of these pillars are weak, your stroke will be compromised. To have a good freestyle stroke, all 4 must come together.

Breathing

If you are breathing correctly, you can go on and on without the need to stop. However, if you constantly find the need to stop to catch your breath, even over the shorter distances, it’s time to take a look at your breathing techniques. The golden rule here is to never ever hold your breath. Always maintain a gentle exhalation when your face is in the water. Remember that exhalation should be about 2-3 seconds and you should never completely empty your lungs. When you tilt your head up, inhale quickly. This should be the correct breathing technique.

Body Position

Remember, swimming is about active floating. Your body needs to learn to float – naturally. Your energy should be spend moving forward, not moving your body upwards to float. This is similar to running – where energy should be spend propelling your body forward instead of vertically upwards. Thus, learning how to float is one of the pillars of swimming. Remember to not push your butt up but push your hips down with a slight arch on your back. This will prevent your body from sinking. And remember to always look down not up and forward. This is to maintain a straight body position.

Kick

The kick should be a gentle fluid flow, like a dolphin rather than a rough scissors motion. Your foot should only move up and down approximately 12 inches. Anything more will cause unwanted drag and make your underwater pull less efficient. Your kick should be like a flutter kick – one of a quick tempo.

Arms

Photo Credits: Annie Emmerson

Maximize each arm stroke by pulling it all the way to your thighs! This is to get a maximum pull. When your hands are going back into the water, your palms should not hit the water surface hard, but more of cutting into the water. Also, ensure your hands and arms do not cross over the centre of your body. These are all little techniques to give you a good stroke.

These are the 4 pillars that you would need to master for a good swim technique!

7 Fartlek Workouts Eliud Kipchoge Does

By

Mel

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November 8, 2017

Eliud Kipchoge is arguably the greatest marathoner of all time. He has won 8 of the 9 marathons he has ran. The only he lost was in one whereby a World Record was ran. He ran a 2:00:25 in Monza, Italy in Nike’s breaking 2 project (although not eligible for the World Record). He has an amazing record at the marathon distance and has been proclaimed the greatest marathoner of the modern era.

We all know that Fartlek forms the basis of most Kenyan training. The Kenyan groups do their weekly Thursday Fartleks. Fartlek is the Swedish term for speed play. It blends continuous training with interval trainings. It is simply defined as bouts of fast running intermixed with periods of slow running.

Here are 7 types of Fartlek that Kipchoge does:

10 minutes x 4 with a 2 minute rest interval
8 minutes x 6 with a 2 minute rest interval
6 minutes x 8 with a 2 minute rest interval
4 minutes x 10 with a 2 minute rest interval
3 minutes x 13 with a 1 minute rest interval
2 minutes x 17 with a 1 minute rest interval
1 minutes x 25 with a 1 minute rest interval

Credit: Sweat Elite

In these workouts, the 10 minutes is run hard, with the rest intervals being a recovery jog.

Why Fartlek?

Fartlek improves our running in 4 different ways – speed, endurance, stamina and running economy. First of all, fartlek involves continuous running which is crucial to distance runners looking to improve their stamina and endurance. Also, the speed play will help improve your speed. These surges will give your legs a taste of speed and running fast also will help your body discover a more economical running form that suits you. The surges will also help you deal better on Raceday should your competitor run various paces and surge.

Fartlek is considered a speed workout. If you’re new to speed workouts, it is good to tryout fartlek as a conditioning method before hitting full on speed workouts. Speed workouts, hill repeats, and fartlek all targets speed and strength. So to keep your workout interesting, mix it up and have fun!

Are You Injured? – These Tools Are Your Best Friend

By

Mel

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November 8, 2017

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

Injury is the bane of all runners. But, just because we are injured this does not mean we should completely stop training, throw in the towel and keep our shoes in the store. We runners are stubborn. We will look for ways to keep and maintain our fitness. Here are 3 tools that should be your best friend if you are injured.

#1 The Elliptical

Photo Credits: Dick’s Sporting Goods

The elliptical machine does in some ways mimic the running movement. However this machine does not place excessive pressure on your joints and knees, hence decreasing the risk of impact injuries. The elliptical machine offers you a low-impact method of keeping your cardiovascular fitness. It can be a tough workout by increasing the resistance of the trainer.

#2 The Bike

Photo Credits: AW Exercise Bike

The fitness bike is a great way to cross train and also a great way to maintain cardiovascular fitness should you be injured. It is low impact yet able to give you a quality workout. You can even join indoor cycling classes that is getting increasingly popular these days. Match your running cadence with your cycling cadence. You can also mimic the types of running workout by adjusting the resistance. You can work the same muscles as you would doing a hill workout, or a tempo by varying the resistance.

#3 Deep Water Running Belt

Photo Credits: Moment Magazine

The term aqua-running has become increasingly popular. Aqua running has long been recognise as a rehabilitation exercise for injured athletes. It gives you a great workout, with no impact. A deep-water running belt helps you stay afloat whilst you work your legs without using energy to keep yourself upright and afloat. You can move your legs against the water resistance, giving your leg muscles a great strength workout.

Check out there 3 tools should you be injured. Make them your best friend to maintain your fitness level.

Binge Eating And 3 Reasons Of Overeating

By

Stella Lim

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November 8, 2017

Overeating-768x616 — Photo Credit: Photo Credit: https://www.whatsuplife.in

Two of most common concerns of overeating are 1) Weight gain and Obesity (which can lead to self-esteem issues), and 2) Health issues. In this article, we will explore 1) Binge Eating, and 3 reasons of overeating.

Binge Eating

Binge eating is a common form of overeating. It can be defined as a large amount of food consumed in a short space of time. Binge eating can happen on a single occasion (e.g during a celebratory event like Christmas and New Years when a variety of festival foods is being served) or, it can become a regular way of eating. Binge eating on a single occasion is pretty common and understandable (so don’t beat yourself too much about it), but however when it becomes a regular way of eating, it can pose several health issues like weight gain, obesity, heart disease, etc. Binge eating can also be a symptom of Binge Eating Disorder, and Bulimia Nervosa (binge eating followed by purging).

3 Reasons Of Overeating

1) Biological
If you are restricting your diet, skipping meals due to a busy schedule, pushing back your meal times, or anything that restrain your diet, you will risk overeating to ‘compensate‘. When you’re famished, you will have a tendency to scout down food as this period of hunger is recognised by the body as going through a ‘famine’.

‘The body wants to survive first and foremost – so anytime you under eat – for whatever reason – the body takes that very seriously, releasing hundreds of hormones and enzymes into the blood system to have you feast: not just eat, but eat a lot.’ -inner nutritionist

2) Psychological
The relationship you have with food. This occurs when you put yourself through a mental restriction. Do you have food list as ‘good food’ and ‘bad food’. The tendency is that the more you mentally fight the food, the more the brain wants that food.

‘To have a healthy body, it is necessary for us to take action of a physical level with diet and exercise, but to have a healthy relationship with food, it is necessary for us to understand ourselves on a deeper emotional level or to uncover why we eat the way we eat.’ -psychology today

3) Emotional
All of us are emotionally connected to food as we are physically dependent on food for our survival and well-being. Emotional eating becomes an issue when one is emotionally dependent on the food and eat when we aren’t physically hungry. Food can be a default and coping mechanism to life’s challenges for e.g stress, sadness, boredom. Food then becomes comfort, and temporary relieve to life’s challenges.

Recommendation

Eat slowly, mindfully, have small portions of food spread evenly spread out over the day, consider adding low Glycemic Index (GI) foods to keep you filled, and drink more water. If you’ve identified that you have a tendency to overeat, I highly recommend you to speak up and talk to a friend, nutritionist, or fitness mentor. There is nothing to be embarrassed about. They can help to keep you in check and accountable if you already have a plan to tackle overeating. Also, consider keeping a diary of your daily food intake and write down every item you’ve consumed during the day so that the next time when you consider eating something excessive, think if you’d want the food to be ‘recorded’ down in your diary.

The holidays are coming. Remember to eat moderately! Photo Credit: http://imgarcade.com

Conclusion

I wrote this with the people I love in mind who are combating overeating issues. And also you, JustRunLah readers, who may be facing similar issues. I’d like to raise awareness of this not so uncommon issue of overeating. You are definitely not alone. Please arrest this issue timely, help yourself, seek help and I wish you the very best in successfully combating this issue to journey on a happy and fulfilled life.

Introducing the Garmin® vívoactive® 3

By

Mel

-

November 7, 2017

Singapore, 7 November 2017 — Garmin Singapore today announced the vívoactive 3, a GPS smartwatch with ElevateTM wrist-based heart rate1 and over 15 built-in indoor and outdoor sports apps, the vívoactive 3 is packed with features to keep up with a varied active lifestyle. Multiple passions? Not a problem. Cardio class on Tuesday and yoga on Wednesday? This smartwatch can handle it. And with thousands of watch faces, widgets and apps available to download for free from the Garmin Connect IQTM store, users can customise the vívoactive 3, making it the perfect accessory for playing and paying.

“Anyone who is out and about being active can relate to the struggle of where to stash a credit card or cash, and has had to forgo a post-workout snack or coffee as a result. We’re looking to solve that dilemma with Garmin Pay, an exciting feature on the new vívoactive 3 to make it truly an everyday smartwatch for people with active lifestyles.”

–Mr. Engelhard (Al) Sundoro, Managing Director, Garmin South Asia-

Built to fit all types of users, in all conditions

Smart, sturdy and stylish, the vívoactive 3 features polished stainless steel metal details and an always-on high-resolution Garmin ChromaTM display for great readability in all lighting conditions. The vívoactive 3 also introduces Side SwipeTM, a control which makes for quick scrolling and swift navigation of menus, widgets and stats. And because some users will prefer to scroll with their thumb and others with their index fingers, the vívoactive 3 features an ambidextrous design, allowing it to be worn in whichever orientation is most comfortable. Like all of Garmin’s wearables, the vívoactive 3 is safe for swimming and showering2 and has a battery life of up to seven days in smartwatch mode and 13 hours in GPS mode3.

Monitoring features for better understanding of your fitness levels

Garmin’s Elevate wrist-based heart rate, monitored 24/7, gives users access to fitness monitoring features including VO2 max and fitness age which provide users with valuable data to monitor changes in their fitness level. Increased activity will improve these numbers over time.

All-day stress tracking is also available on the vívoactive 3 by monitoring HRV (heart rate variability) data. The ability to view both current stress levels at the wrist and a longer timetable of stress on Garmin Connect allows customers to identify patterns and consider making lifestyle changes to avoid or better cope with stress-inducing situations. A Four-Fold Breath relaxation timer further helps users balance stress and rest.

Make your vívoactive 3 yours

With thousands of watch faces, widgets and apps available to download for free from the Garmin Connect IQ store, users can customize their device, making it go from being a smartwatch to something way more personalized. Keep tabs on when Uber is arriving, turn on the lights at home with the SmartThings app, and even use the AccuWeather MinuteCast app to find out when the rain is going to start.

Engineered for a user who’s always on the move yet wants to stay connected

The vívoactive 3 is designed with an on-the-go lifestyle in mind. With more than 15 built-in sports apps including new profiles for snowboarding, cardio, yoga, elliptical and stair stepper, the vívoactive 3 takes customers from the gym to the slopes and everywhere in between. With the new strength training activity, users can stay focused on their form and let the vívoactive 3 do the rep counting. Strength training keeps track of reps, sets and even rest times during free weight and bodyweight exercises. Bored of the same old workout routines? With vívoactive 3, users can mix it up by creating customized running, cycling, cardio and strength workouts on Garmin Connect and downloading them straight to their device.

Stay connected on the move with smart notification vibration alerts delivered right to the wrist. When paired with a compatible smartphone5, users can receive and even respond6 to text messages and see social media updates, app alerts, calls, emails and more. The vívoactive 3 can also be used to control music on a smartphone, send an alert to locate a misplaced smartphone and control a Garmin VIRB camera (sold separately). The vívoactive 3 includes LiveTrack4, a feature that provides loved ones with peace of mind during outdoor workouts by tracking activity and location in real time. Those individuals receive invitations via email, Facebook or Twitter with a link to a webpage that includes the position of the connected vívoactive 3 device.

Throughout the day, the vívoactive 3 automatically syncs with the Garmin Connect mobile app to save stats for easy access later. In Garmin Connect, a free online community, users can see their workouts, strength training activities, stress levels and sleep patterns displayed on detailed graphs. View outdoor workouts on detailed maps, compete in weekly challenges and connect with other fitness enthusiasts, right from a compatible smartphone5 or desktop computer.

Pricing and availability

The vívoactive 3 comes in three colors – black/stainless and white/stainless (with a suggested retail price of SGD 449) and black/slate (SGD 499) and is available for purchase at can be purchased from Best Denki, Challenger, Courts, Harvey Norman stores, Takashimaya and Tangs Orchard Advance Lap and all authorised resellers from 11 November 2017.

Users also have the option to switch up their style with compatible accessory bands (sold separately). To learn more, visit Garmin.com.sg/vivo.

The ever-expanding Garmin fitness segment develops technologies to enhance and promote healthy and active lifestyles. Whether users are runners, cyclists, swimmers, multi-sport athletes, or simply looking to stay active throughout the day, there is a Garmin product that can help them reach their health and fitness goals.

For decades, Garmin has pioneered new GPS navigation and wireless devices and applications that are designed for people who live an active lifestyle. Garmin serves five primary business units, including automotive, aviation, fitness, marine, and outdoor recreation.

For more information, visit Garmin’s virtual pressroom, or follow us at Facebook, Instagram or Youtube.

10 Tips To Avoid A Side Stitch

By

Mel

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November 7, 2017

Side Stitch – the bane of all runners. We do the necessary prep, we train hard, we taper well, we eat clean, we carb-load, we did all the right things, but to be hit with a side stitch at kilometre 10 into our race – what? What went wrong? You start to wonder whether you started out too fast, or you ate too heavy a breakfast or maybe too light a breakfast?

What’s A Side Stitch?

A side stitch is an intense stabbing pain under your ribcage. There are various theories on why a side stitch occurs and no proper scientific explanation. The explanations go from there’s air in your stomach, to limited blood supply in the diaphragm hence causing cramps, to irritation to your stomach lining. The most plausible scientific explanation is the decreased blood supply to your diaphragm. This decrease in oxygen supply causes the diaphragm to somewhat malfunction and cause a side stitch.

So, nervousness, improper breathing, poor running form, starting off too fast, weak abdominal muscles, a full stomach may all affect the diaphragm and prove a side stitch.

How To Prevent A Side Stitch?

#1 Eat a light breakfast – Remember to eat a breakfast that is low in fibre and fat. Eat something which constitutes more carbohydrates instead. One thing for sure – No cheeseburger and fries!

#2 Breakfast 2.0 – You should typically be consuming your breakfast 2-3 hours pre-race and have a smaller lighter snack just before your race. This is your breakfast 2.0. For instance you could have a banana or a bar.

#3 Warm Up – This cannot be stressed enough. A warmup helps prep your muscle (including your diaphragm) for the impending tough working that is to come. It also regulates your breathing, making sure that your breathing doesn’t go too fast, too soon. Remember, one of the causes of a side stitch is irregular breathing.

#4 Go Steady – Don’t start out too fast! If you start out too fast, you may overwhelm your body. Your breathing will be all over the place, hence easily provoking a side stitch.

#5 It’s All About Your Core – Well trained obliques and transverse abdominal muscles can help prevent a side stitch. Spend 10 minutes everyday doing planks, side planks, Russian twists – and bid side stitches goodbye!

I’ve Got A Side Stitch – What Do I Do?

#1 Breathe – Focus on your breathing! Try and regulate your breathing. Take deep breaths instead of short shallow ones. This helps the relaxation of your muscles.

#2 Use Your Hand – A telltale sign of a runner with a stitch is seeing them having their hands on the side of their abdominals. This helps. Use your hand and apply some pressure onto the side stitch.

Photo Credits: Wilderman Physical Therapy

#3 Slow Down – Try to slow down and relax your upper body. Shake it out a little. Don’t keep pushing your body to go faster or keep with your pace. .Try to get rid of your side stitch first before going out again.

#4 Stop And Stretch – Often it is better to stop and stretch rather than to continue pushing on with your stitch. Stretching will help relieve the tension. And once the stitch goes away, you can hit your target pace again.

The Final Tip: Run more! Run more and train more because – whilst you are running, you are training your diaphragm, respiratory muscles and abdominal muscles to become stronger. Therefore, reducing the likelihood of a stitch!

Time Trials – Why You Should Do Them

By

Mel

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November 7, 2017

A time trial run is simply a chance for you to measure your current level of fitness against the clock. You run a set distance and it’s you running against the clock. You run as fast as you can or at a set targeted pace for a set distance. Here are a few reasons why you should do time trials.

#1 Dress Rehearsal

Running at a personal best pace is running in an unknown territory. Run half the distance or three quarters the distance at your set targeted pace, or maybe possibly even faster. This should be done 3-4 weeks prior to your goal race. If you are able to hit your target race pace, you would be more confident going into your race.

#2 Be Speedy

The goal here is not to hit a targeted pace. The goal here is to suffer and learn to deal with the suffering. It’s going to be painful because you are going all out. Here, fighting though the pain will train your body to handle the slower paces more efficiently. This will help you with your distance races. For instance if you are a marathon runner, doing 10km time trials would be a good training.

#3 Reality Check

It is good to see where you are standing in terms of training. Is it working for you? Or do you need to tweak your training? A time trial also serves as a reality check. If you aren’t progressing, you would need to revise your training and see what you are lacking. Time trials are a good way of seeing the product of your training before your goal race so you can make changes before it’s too late. You don’t want to only realise what you are lacking on race day do you?

But remember, time trials are not advised on the regular to avoid burnout. Going all out too often disrupts your training as your muscles does require time to recover. But, remember an occasional time trial does give you the mental boost. It can also serve as a reality check for you as to whether your training plan is working for you or otherwise.

Win A Free Slot To Standard Chartered Singapore Marathon 2017 With Under Armour

By

Mel

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November 6, 2017

Standard Chartered Singapore Marathon has established itself as the marquee running event on Singapore’s sporting calendar and it is one of the most anticipated running events of the year. Wrap up your year by joining arguably the biggest running event in Singapore – Standard Chartered Singapore Marathon 2017 happening on the 3rd December! Come beat your personal best!

Stand a Chance to Win A Free Entry To SCSM 2017

Great news for JustRunLah! readers! Thanks to Under Armour, 5 lucky winners will stand a chance to win a complimentary slot (Full/Half/10km) to the Standard Chartered Singapore Marathon 2017. All you have to do is answer the question correctly and fill in the form below to be in the running to win a free slot! Good Luck!

The contest is closed. Thank you for your participation.

Race Review: The Performance Series Race 3 @ Changi Exhibition Centre 2017 (by KenJoe)

By

KenJoe

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November 6, 2017

This was the second year I participated in the Performance Series. I had run the half marathons in the first two rounds this year. I planned the last to be 10 km because I had intended to participate in the Spartan Beast originally to be held about two weeks after this event. As it was, due to the slower recovery of my spinal fracture and postponement of date and venue of Spartan Beast to JB, I decided to skip the Obstacle Challenge Races for this year. Still, I would be doing the Swissotel Vertical Marathon instead.

Collecting the race pack was again a breeze at One Raffles Place Shopping Mall. This time round, I knew a few friends would be participating, two from SuperHero Runners (Chi Song and Rebekah), Chris Shaw (21.1km) and SY Chia.

It rained in most parts of Singapore the night before the race. I didn’t concern myself too much this time with the weather forecast (unlike the Newton’s Challenge which I would be following up later, due to my schedule, it has been delayed). Plan was to wake up 4.20 am in the morning and then made my way to Changi Exhibition Centre early for wave 1.

Took my usual pre-race peanut butter bread with coffee. Did my morning routine and took a shower, dressed up and went off by 5.05 am. Reached there very early, used the toilet cubicle and then waited with the early birds for the start off. Nearer start time, I saw the SuperHero runners making their way and spotted my friends. Chi Song and I briefly said hello over the barrier – saw him at Ultra 50 km and became FB friends just a month ago.

6.30 am and the race was flagged off in time. The ground was wet and the skies were still dark but the weather was cool and there was some wind at times. It was a pretty simple route, 5 km to and fro.

I was wearing the Vomero 12 for the first time for a race and it was the right decision given that it was wider than the Pegasus 33 which had somehow cut into my left foot in the Newton’s Challenge. For the first time in a long time since my injury (which coincidentally was just a year ago), I managed sub-7 min pace on average.

So I was happy with a post-injury PB for 10 km. After collecting the medals, (an extra one because I had signed up for the whole series), I was pleasantly surprised to meet Chris and his beautiful wife. He actually called out to me right after I turned back from the queue. He improved upon his half marathon timing since the last half marathon just last week (also the Newton’s Challenge), still recovering from his injury on his left leg ! Yet another Transcending Yourself hero (and heroine).

The distance was slightly short of 10 km so I went running in the huge car park to make up for it, after collecting the medals and meeting up with SY. He was making a comeback to 10 km race after his recovery too, and did well too in this race – he should be blogging about the race.

I enjoyed the race this time too for its ‘simplicity’, read efficiency. The road was essentially flat (good for PBs). Hydration consist of water and Lucozade which was placed at about 1.5 km and just over 2 km or so. So basically this meant if you took it at 1.5 km, then it will be about 6-7 km before you got to the next hydration stop (because it was a loop) for 10 km. I didn’t have much issue with this but I guessed some runners may find it challenging if they started later (due to the heat) or took longer time. The race results were released almost immediately (soon after the race, my friend messaged me my results)!

Usually, I would consume one energy gel for a 10 km race. This time I decided to go without it and managed to complete without any issue. I don’t train with gels actually but I don’t usually go further than 7 km in my own training routine most of the times. The longest I go would be 15-16 km without gel or hydration at a more leisurely pace.

My trusty Garmin told me I had improved my vo2max by another point, which had gone up two points last week from Newton’s Challenge’s efforts. I guess I must be doing something right so far. When I am able to sustain the same level, I hope to share a bit more on that through the blogs. As it was, after driving back, I went for another 1 km run. I am continuing the effort to raise some funds for Singapore Cancer Society through my 86 days’ challenge of running 500 km. It takes some level of effort and discipline to run about 6 km on average per day if I do run everyday of the 86 days. And I don’t and can’t do every day due to other commitments and also I learnt I needed to let my body recover at my age too. My spinal fracture is healing but the tailbone pain has been persistent unfortunately.

However, I will keep at this and complete 500 km by day 86 and hope folks continue to support. So far a handful of folks has noticed the old fella here trying to make a difference. Bless all who had been generous. I sincerely hope all would take time and support to help the Cancer Patients and their families. (https://singaporecancersociety.give.asia/movement/run_500_km_in_86_days)

Finally, a big thank you too to JustRunLah! for the discounts for the whole series and I am glad this time to end this series with the PB for my 10 km distance post injury. I’m sure many will also look forward to what the new series will bring too next year ! Run Safe and Run Happy in the meantime.

The Key 6 Do’s And Don’ts For Every Runner

By

Mel

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November 6, 2017

Beginner, amateur or even elite, there are several basic rules that every runner should follow. These golden rules will bring you far in running, allowing you to progress without succumbing to injury. Here a 6 very important Do’s and Don’ts every runner should religiously follow.

DO

#1 Start Out Slow

It’s easy to get caught up in the moment and carried away with running. Naturally, we are all overly-motivated, over-enthusiastic and over-excited in the beginning. We start off the first kilometre really fast but to pay the price later on. Starting out too fast could lead to side stitches, cramps or even a muscle pull. Your body needs to gradually warm up and ease into the pace. This is especially important for your long runs. You don’t want to burn out and render yourself unable to complete your long run do you? So remember, always start out your first kilometre at a conversational pace.

#2 Mix Up Your Routine

If you run at the same pace for the same distance every day, at some point, your progress will start to plateau. Challenge your body in various way. For instance, try a speed workout, a tempo run, or even hill repeats. Run on different terrains and surfaces. You can also incorporate some strength training into your training plan.

#3 Recovery Days Are Recovery Days

Most of us tend to forget that it is only when we recover from a tough session, that our body is able to become stronger. We need to give our body that opportunity to rest and recover. Easy days are meant to be easy. Don’t push yourself on easy days, save your determination and grit for the hard and gruelling sessions. Make sure you have a rest day as well. Remember, always listen to your body!

DON’TS

#1 Eat A Huge Meal Before Your Run

It’s certainly easy to think we need to eat more prior to running, because we’d need the energy right? But having a cheeseburger, coke, fries and that sundae isn’t the right way to go about it. Eating spicy and fatty food before a run may give you gastrointestinal problems. Instead, 1-2 hours before your run, have a healthy snack such as oats, or a sweet potato or just a peanut butter whole meal sandwich. That should do the trick.

#2 Skip Your Warmup

We are all looking for ways to save time – but skipping your warm up should not be one method. The warmup is very significant – it prepares your muscles for the upcoming session and prevents unwanted injuries. Do a light jog at conversational pace before doing some running drills pre-workout. Running drills are especially good because it helps your running form and at the same time mimics the running movement, giving your muscles a real good warmup.

#3 Using The Same Pair Of Shoes For Years

Your shoes have an expiration date. As a rule of thumb, your shoes should be changed every 500km in. When your shoes start to wear out, it will affect your running form and start giving you pain here and there. This could become the start of an unwanted injury.

6 Reasons Why You Are Feeling Tired All The Time

By

Mel

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November 3, 2017

To function properly, we need to be focused and alert. But how can we be if we feel a constant fatigue? Here are 6 reasons why you may be feeling tired all the time and solutions to it.

#1 Your Sleep Rhythm Is Disturbed

You may not be sleeping consistently or even getting sufficient sleep. You should try to go to bed at the same time everyday. This way our body recognises a pattern and it will be programmed into your body clock. Keep your bed time consistent.

#2 You’re Not Eating Right

Stop eating too much crisp, candy and carbonated sugar drinks! These food increases your body sugar level and gives you a sudden burst of energy and makes it difficult for you to sleep at night. It robs off your energy and sleep, making you feel tired.

#3 You Aren’t Drinking Enough Fluids

Your body may be dehydrated, causing you to feel fatigue. Make sure you get a minimum of 1.5 litres of water in every day. This means pure normal drinking water, not soft carbonated sugar drinks like Coca Cola and what not.

#4 You’re Not Exercising Enough

This may seem counter-intuitive, but regular exercise leads to better sleep and hence leading you to feel less fatigue. 30 minutes of regular exercise 3 times a week should do the trick. Go to the gym, or a simple jog, or some squats or work on your core.

#5 You’re Not Getting Enough Sunlight

Putting ourselves in gloomy situations will affect how we feel. If you aren’t getting enough sunlight or light, you would tend to feel more mopey. Get outside everyday. Soak in the sunlight and fresh air. You are bound to feel better.

#6 You Are Stressed

Take breaks from your work. Relax and do the things you enjoy in life. Disconnect from the technology world at least an hour before you hit the sacks. No more TV, no more phones, no more staring at laptops an hour before bed. Instead, have a nice catch up with family or read a good book!