The annual Erbil International Marathon took place on October 27th. Only the 5km and 10km distances took off, as the full distance of 42km was cancelled due to fighting between Iraqi forces and the Kurdish Peshmerga in close proximity to the city.
Not many marathons run towards Baghdad. Not many marathons are guarded heavily by armed forces. But then again, not many marathons are in Iraq!
A Defiance Run
Photo Credits: CNN
After the controversial Kurdish referendum, Baghdad shut the local Kurdistan airports to international air traffic, making it difficult for international participants to be a part of the Erbil International Marathon. Even some local Iraqis found it difficult to make it to the start line of the Erbil International Marathon due to military restraints.
A Gender Equal Run
The run is different from the Tehran Marathon whereby strict gender segregation rules are imposed. This means that women were not allowed to run in the Tehran Marathon. However, the Erbil Marathon wants to stress that it is different in Iraq. Iraq is ethnically and religiously diverse.
“Here, it is the opposite from preventing women from running; we want to encourage them. Women can run wearing what they want: some run in hijab and long shirts, others not. They are free to choose here.”
-Abdulsattar-
Most women wore the official race tee, which was a short sleeved shirt. Some ran in a hijiab whereas others ran with their hair loose. This is indeed a run to show women can run, women have rights, just like men.
Photo Credits: CNN
The race flagged off against a backdrop of Kurdish flags and even pop music. You see a different side of Iraq. The running normalises the area. It is an unusual side of Iraq, but is is also a chance to unite!
So anyone interested to run the Erbil International Marathon and run for change and unity?
Rui Silva is a Portuguese track and field athlete that specialises in the 1500m and 3000m distances. He won the Bronze medal at the 1500m event in the Athens Olympics, going from last place to 3rd in 400m. Here are a couple of his favourite speed workouts that he does during his base training.
#1 3km x 3
This workout is a 7.5 loop speed workout around the track. It is done with a 3 minute rest in between. Rui does his 3km sets in 8:30-8:35. Of course we aren’t Olympians. Run it at a pace you are comfortable with and with a longer rest in between, say 5 minutes?
#2 2km x 4
This workout is a 5 loops speed workout around a track stadium. 4 sets is to be done with a 3 minute rest in between. Rui completes his 2km sets in 5:35 – 5:40 pace. With a 2km warmup and 2km cool down, you’ll be getting in a 12km mileage with this workout.
Photo Credits: Zimbio
#3 1500m x 5
This is a tough workout to complete. Doing the 1500m distance 5 times is going to hurt. Rui does this workout at a blistering pace of 4:00 – 4:05 with a 3 minutes rest in between sets.
#4 1km x 6
This seem to be a favourite workout of many athletes. Rui does this workout with 3 minutes breaks in between sets. Some athletes like to do a 200m recovery run in between sets to make is more like a fartlek workout rather than a speed workout. Either or, we are sure that this is a great workout to build up your speed endurance.
It cannot be stressed enough the dangers of overtraining. It is east to get caught up in the moment and become overly-enthusiastic about running, so much so that we keep pushing our body to the limit. More isn’t necessarily always better. Overtraining can lead to a decrease in fitness level and even injury. A good training plan strikes a balance between running and recovery. Here are 8 signs of overtraining.
#1 Deteriorating Performance
The best telltale sign of overtraining is a decrease in performance despite increased intensity and volume of training. Decreased strength, decreased speed, decreased stamina is a sure sign of overtraining.
#2 Increased Perceived Efforts During Your Workout
If you’re doing the same workouts, hitting the same timings, but you feel they are getting increasingly harder, this is another sign of overtraining. You will your heart rate is unusually high and you would also feel unusually uncomfortable during the workout. For instance, your easy runs may start to feel difficult.
#3 Fatigue
Heavy legs after a hard session of training is normal. What is abnormal is if you feel constantly fatigue and have low levels of energy. This is because your body hasn’t had a chance to fully recover from the hard workout you put it through. Either you are not resting enough, or not fuelling yourself sufficiently to give your body the building blocks to recover.
#4 Insomnia
Insomnia could be due to the production of excessive stress hormones. Sleep is when your body rests and recover. Having insufficient sleep means your body is unable to relax and recover properly.
#5 Lost Of Appetite
Overtraining can lead to hormonal imbalances which suppresses appetite. It becomes a dangerous cycle. Overtraining leads to fatigue and hence a decrease in appetite. When you eat less, your body isn’t provided with the building blocks to allow your muscles to recover. Then this becomes a vicious cycle.
#6 Depression
Some people thrive on competition and tough workouts. The moment they aren’t hitting the numbers, they start to get sad, anxious and depressed. They may even start to dread the idea of going out for a run. If you are experiencing this, immediately hit the reset button. Forget everything about pace and distance, just head out and enjoy your run.
#7 Moodiness
Photo Credit: Rebalance Life
Are you getting snappy and easily agitated? Are you constantly moody? Overtraining does lead to hormonal imbalances which also causes this snappy mood of yours. If you’re also getting easily irritated and find that you lack focus and concentration, this probably means you should take a step back with your training.
#8 Chronic Injury Or Falling Ill
This is a very sure telltale of overtraining. Frequent overuse of muscles and joints can cause constant joint and muscle aches. Also, your body immune system is low when you overtrain. It is not easy for your body to fight infections. So if you’re find yourself falling ill quite a bit, take a couple of days break before resuming training.
Hello readers, here’s my 1st gear review on the Fitbit Ionic smartwatch! Together with the JustRunLah! founders, we had the opportunity to attend the launch event of the Fitbit Ionic smartwatch on the 27th October 2017. I’ve since helped to produce and article titled ‘The Fitbit Ionic is Here and It’s Really Smart!’ for ‘JustRunLah’ on Fitbit Ionic. I’m really excited to try out my 1st ever GPS smartwatch! Read on to find out more about my discoveries.
Before Unboxing
Before unboxing. Fitbit had also given us a mock credit card for us to load 25USD worth credits to Fitbit Pay. Fitbit Pay allows contactless payments with a flash of the watch. Read more here.
Unboxed
Fitbit Ionic in Smoke Grey (charcoal coloured strap) Pretty sleek I’d say! The box came with an additional shorter strap which I’ve since changed to, to fit my wrist.
What’s inside the box is the: 1) Fitbit Ionic 2) A charging cable 3) Shorter strap 4) Safety instruction manual
Sleep Stages And Insight Feature
Screenshots from the Sleep stages and insight feature on Fitbit app.
It tracks: 1) Time awake during the sleep cycle 2) REM 3) Deep sleep 4) Light sleep
To understand what does each sleepstage means, the Fitbit app has a selection for to explain them so that you can better appreciate your statistics. You can even benchmark your sleep patterns with the same gender and group age.
‘Fitbit estimates your sleep stages using a combination of your movement and heart-rate patterns. When you haven’t moved for about an hour, your tracker or watch assumes that you’re asleep. Additional data-such as the length of time your movements are indicative of sleep behaviour (such as rolling over, etc.) help confirm that you’re asleep’. –Fitbit help page.
Wear your watch to sleep and Ionic can automatically detect your sleep and awake time, and all the statistics in between using the PurePulse® heart rate tracking.
It’s a pretty cool feature!
Relax Feature
Easy. Just inhale and exhale with the rhythm of the circle.
This ‘Relax’ feature is a set of 2 minute breathing exercises which requires you to keep still, inhale and exhale by following the circle (vibrations are also cues for you to inhale and exhale). Each session is a ‘personalized breathing pattern’ based on your ‘beat-to-beat changes in your heart rate, known as heart rate variability (HRV)‘. I really love this feature as I believe being mindful for of your breathing can relax your body and mind. I normally use it when I wake up, and before I sleep. I tried to use this feature when I was in commute on the MRT then realised it was not a good idea as as you’ll need to take deliberate deep breathing actions in a cabin full of people with minimal fresh air!
Exercise (Swimming)
Alright! The third day of using Fitbit Ionic. I’ve brought it for an evening swim. Fitbit Ionic is water resistant up to 50 meters so doing swim laps in the pool was not a problem! In good faith, I dipped my Fitbit Ionic into the water.
Home Screen (Swipe right) -> Exercise (press and swipe right to left 2X) -> Swim mode.
Although I remembered starting my workout in the swim mode, I only realised after my workout (20 laps in the pool without toggling the settings) that I was in run mode upon reading the summary presented on screen. Opps.
Swimming in ‘run mode’.
Reminder: Remember to set the corresponding exercise! Before your exercise, either set the corresponding exercise, or use the auto detection of exercise mode (which I haven’t got to try yet)!
In run mode, GPS is tracked. In swim mode, GPS is not tracked. However, laps can be set (see photo below) in the swim settings and Ionic can automatically detect swim laps which is really accurate!
The typical length of Singapore’s public pools is 50M. Remember to select m instead of yd!2 lap, 100M. Really accurate. The dot on screen is an indicator for a selection, so press the corresponding button instead of pressing on the screen.
Fitbit App
Screenshot from the Fitbit app. Even the swim stroke (Breast-stroke in this case) is being captured. I’m impressed!The GPS record did not show on the Fitbit app. I’ve tried to read the online forums regarding this issue. It seems like other users are experiencing this as well. Might be a bug. However, GPS results can be checked using the Fitbit website www.fitbit.com.
Overall, other than the glitch I had on the GPS reading, I’m absolutely satisfied with the Fitbit app. The app is intuitive, user friendly and smooth syncing with Fitbit Ionic.
Fitbit Website
Screenshot of my GPS record in ‘Run mode’ on www.fitbit.com. You can see to-and fros, and occasional deviation from the lap as I went to the spectator stands to keep my phone. Haha.
Sync To Strava App
Sync to Strava app.
The GPS is accurate, and there were successful syncs to the Strava app of my swim in ‘Running mode’.
Other Features
Today is my 4th day of use, and the battery is still going strong. I can attest to it’s battery life of up to 4+ days!
On A Closing Note
I’m really thankful to my company ‘JustRunLah!’ for this opportunity to be part of the team to attend launch of the Fitbit Ionic smartwatch. And also Fitbit company, who was generous to give out it’s first ever smartwatch to it’s media friends and partners.
The Fitbit Ionic is priced at $458 and it’s out in stores now.
I hope you enjoy this review and that you’d consider Fitbit Ionic as your next fitness Smartwatch.
A GROUP much sought by organizers of fun runs will now have a charity fun run of their own. The Running Photographers will stage “Strike A Pose Fun Run” this December 10, 2017 at the Cultural Center of the Philippines starting at 5:00 AM for the benefit of the children of Senden Homes in Binangonan, Rizal.
Runners will definitely have a grand time as there will be cameras all over the race route to document and immortalize their every step and stride. Distance categories will be 10, five and three kilometers.
Interested parties may proceed to Toby’s Sports branches located at SM Mall of Asia, Glorietta and Trinoma plus RUNNR in Alabang Town Center to sign up starting November 9 or click HERE for online registration. Registration fees are pegged at PHP 750.00 for 10, PHP 550.00 for five and PHP 450.00 for three kilometers which includes a racing shirt and bib number.
Being a charity event, no cash prizes will be awarded but podium finishers will receive gift items from generous sponsors Lightwater, Vitamin Boost, Toby’s Sports and Soleus Watches. All finishers will receive a medal upon completing the race.
“We want to promote an active lifestyle for everyone while helping the less fortunate in their own little way,” said Running Photographers president RJ Espinoza. “That is why we scheduled our fun run just before the Christmas season.”
The fun does not end upon crossing the finish line. Everyone is eligible to win a pair of Hoka running shoes in the raffle plus there will be a photo contest and a Zumba session to be led by Team Soleus.
Newton Challenge 32.195KM – 29 Oct 2017, Flag Off: 4:30AM
Marina Barrage
Newton Challenge is my favourite race and a must-do race every year. Reason is simple, their running singlet and finisher polo tee are nice and they provide post-race food! No other road race provide such good food after run. It would also be my long run training before taking on the Full Marathon at the Standard Chartered Singapore Marathon. I believe many others are also thinking the same.
I woke up at 2:30AM to prepare and took the 3:25AM shuttle bus from AMK. Reached the race venue at about 4:00AM and wanted to use the toilet but saw a very long queue so skipped it and walked to the start pen. The walk to the start pen was quite long and luckily I was early because there was a large crowd in queue behind and quite chaotic according to the emcee.
Image credit: Newton Challenge
Flag off was on time at 4:30AM and I ran at a comfortable pace until I saw the portaloo at the first hydration point and decided to use it so that I could run uninterrupted later on. Queuing for toilet had wasted a lot of precious time. I forgot to drink less water in the morning!
I was thankful that the Pocari Sweat and water at every hydration point were icy cold. Yes!
I took the first gel after running for about 52 minutes and planned to take another one about 50 minutes later and the third one about 1 hour later and I followed this plan. Glad that I didn’t get diverted at the 21.3KM point and my half marathon timing was 2:37 personal best time.
I was running at a consistent pace until 22KM and started to slow down. Fitness was not there. I was mentally prepared for the slope at 27KM at Marina Barrage as it was the same as last year’s route. I slowed down even more after 28KM because I felt uncomfortable at my upper abdominal area and I didn’t want to throw up. I am not sure if this was due to the gels I took.
The last 4KM around Gardens By The Bay seemed like never ending with “screaming” legs. I told myself to take it easy and press on. So happy to see the finish line and ran faster to cross it. I recorded an unofficial time of 4:19 from my Garmin watch and it was 17 minutes faster than last year’s time. 🙂
I went to collect the post-race food and took a box of yellow rice and mango pudding, skipped the ice-cream. There were other items too but I didn’t take. I was ravenous and gobbled up the rice really quick. The food was delicious!
While eating, the emcee on the stage was asking people to drop their lucky draw coupon into the box that he was holding but I was already sitting down on the floor eating and I really didn’t feel like getting up so fast so I didn’t.
I enjoyed Newton Challenge run. It is always an event well organised with delicious post-race food waiting for you after you cross the finish line with pride. 🙂
It’s always easy to get overexcited and overenthusiastic about running. We runners can overdo it sometimes. We try everything, whether or not it has been tried and tested. So, here are 5 worst things to do before a run! Are you guilty of these 5 running sins?
#1 Static Stretching As A Warmup
young woman stretching before exersise – closeup shot.
Recent research has shown that static stretching is not good way to warm ourselves up. Instead, the correct approach should be dynamic stretching. A dynamic warmup that simulates the running movement is more adequate. A dynamic warmup brings your muscles through a range of motions that simulates the running movement, hence preparing your muscles for the heavy workout ahead. Do strides and running drills instead of sit and reaches.
#2 Eating Too Much
Photo Credit: Greatist
Yes, you need to adequately fuel yourself before your run, but there is a thing called eating too much as well. When we run, our blood is diverted away from our digestive system towards our leg muscles. This slows down the digestive process and may cause Gastrointestinal problems. Keep your pre-run fuel simple – a banana or a peanut butter sandwich for instance.
#3 Not Drinking Enough Water
It’s easy to under hydrate ourselves. Remember that when we run, we lose large amounts of water which can lead to dehydration. So always remember to sip water throughout the day. A good indication is the colour of your urine. If it is a dark yellow, this is a sign that you aren’t taking in enough fluids.
#4 Not Using The Bathroom
Always clear your bladder before heading out for a run. You don’t want to be running outside looking for a bathroom. It gets in the way of training! So remember to always make one final bathroom pitstop before heading out for your run, especially before a race.
#5 Not Listening To Your Body
If your body is really sluggish and tired, and you have some nagging pain, do not head out for a run! Always listen to your body. Make sure your easy days are easy, and hard days are hard! Don’t push it over it’s limits. Remember fitness is a life time commitment, not something temporary! You don’t want to get an injury! Remember, recovery is part of training!
A truck crashed into a crowded sidewalk – injuring 11 and killing 8. 5 of the people killed were Argentine tourists. Happening 5 days before the Big New York City Marathon, officials are closely monitoring the situation.
The incident did not occur along the New York Marathon course, however, since the 9/11 incident and the Boston Bombings near the Boston Marathon finish line, New York Marathon officials are carefully assessing and monitoring the situation. New York officials will continue to emphasise on safety.
New York Road Runners has release a statement.
“For this weekend’s marathon, as with all of our events, the safety and security of our runners, staff, volunteers, and spectators is our top priority. Together with our agency partners, we have extensive safety and security measures in place, both visible and behind the scenes. We are constantly reviewing our plans with law enforcement and will consider any necessary modifications or enhancements.”
Back in 2013 in light of the Boston bombings, NY marathon increased its security measures. One of the changes were in bag checks whereby participants had to place their items in an issued clear plastic bag. Also, the race has an extensive list of prohibited items – costumes covering the face, hydration vests and bulky outfits extending out of the perimeter of the body.
For more information on security measures, please visit https://www.tcsnycmarathon.org/plan-your-race/security-measures.
Fartlek is the Swedish term for speed play. It is a training method that blends continuous training with interval training. Simply put, it is defined periods of fast running, intermixed with periods of slow running. The Fartlek is really what separates the Kenyan training from the training elsewhere. It forms a solid base of Kenyan training. If you’re getting bored of your predictable track running sessions, here are a couple ways to Fartlek.
#1 1 minute on – 1 minute off
This just means 1 minute fast and 1 minute slow. The standard would be to this for 20 repetitions, giving you a solid 40 minute workout.
#2 3 minutes on – 2 minutes off
Run hard for 3 minutes, then slow down for 2 minutes to recover. This is to be done for 8 repetitions to give you a 40 minute workout.
#3 The Pyramid
1 minute hard, 1 minute slow followed by 2 minutes fast, 2 minutes slow. Build up until 5 minutes, and come back down to 1 minute. This makes a nice and fun workout to do.
#4 Hill Fartlek
Run fast up all the uphills you can find. Recover during the downhill portions and flats. If the route you are running has minimal uphill sections, run fast on the flats and uphill and recover during the downhill parts.
#5 The 30-20-10
30 seconds of jogging, followed by 20 seconds of tempo pace and 10 seconds of all out sprint! This is to be done 4 times continuously. Then, do a 2 minute jog to recover. Repeat this cycle another 2 times.
#6 Mona Fartlek
4 time Olympian Steve Moneghetti made popular this workout. 2 x 90seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds – with a slower tempo pace recovery of the same time in between each repetition. This workout takes only 20 minutes. Note that the recovery tempo pace is a floating pace, not a jog. It’s meant to be tough!
#7 Diagonals
Run the diagonals of a field fast whereas run a recovery pace when running the circumference of the field. Running on the field has immense benefits as it reduces the impact on your legs.
As runners, we are always looking to increase our endurance capacity. We want to be able to run further, faster. We want to be able to cover the same distance stronger and easier than before. Here are 6 tips to help boost your stamina and endurance.
#1 Consistency Is Key
Be consistent! Find a training plan you can stick to long term. If you can run 4 days a week. You will reap more benefit from running 4 days a week consistently as compared to running 7 days a week. If you’re able to run an hour, 4 times a week, stick to the routine! The routine is very important in developing your aerobic capacity.
#2 Run Long
Do not miss the long runs. Run far and run long – this is the basis of endurance running. You should increase your weekly mileage by not more than 10 percent every week. Remember that long runs are to be done at a sustainable pace, not an all out session rendering you unable to complete your long run.
#3 Incorporate Tempo Runs
Tempo runs are tough, making it tempting to skip it. But these runs help train your body to clear the lactic acid from your body at a faster rate. You can run at a faster speed for a longer time before the fatigue sets in. Tempo runs are what people term as comfortably hard. It’s a challenge to keep the pace, but it isn’t an all out effort. These runs are typically done over a 20 – 40 minutes period.
#4 Eat Like An Endurance Runner
As an endurance runner, carbs are very important. This doesn’t mean you have to gobble down the pasta at every meal! It just means you should be mindful that 45 – 55 per cent of your meals comprises carbohydrates. This is especially important before your long runs. Fuel yourself well with complex carbohydrates such as oats, wholegrain and sweet potato.
#5 Take Recovery Days Seriously
One thing a lot of us runners fail to do is to take recovery days seriously. We must remember, recovery is part of training. Easy runs are meant to be easy! You need to ensure your body is recovering well in between sessions. It is only wen we recover well that we become stronger! So take easy days easy, and save the grind for the hard days!
#6 Running Technique
Running economy is very important but often neglected component of training. The more efficient you run, the further you can go before the fatigue sets in. This is because you use less energy to run a particular distance! Good running form comes from running tall, running upright and running light. Do running drills to help you achieve this!
High Intensive Interval Training (HIIT) workouts are one of the most effective method in losing weight, fast. HIIT requires you to give your 100% through quick, intense bursts of exercise followed by short, active recovery periods. This type of training gets your heart rate up, and burn more fats in a shorter time.
Instead of long aerobic workouts, consider short, intensive anaerobic HIIT workouts which may potentially help you shed that weight more effectively and fast.
A HIIT session typically starts with a:
1) Warm-up
2) Warm-up intervals
3) Short, maximum-intensity efforts
4) Moderate recovery intervals
5) Cool down intervals
6) Cool down
Give yourself 1 minute, do as many repetitions as you can (without compromising of the correct form), rest for 1 minute, and continue the next set. Do 2 sets of each exercise and TADAAA, you’d have completed a 20 minute (7 exercises X 2 reps workout which is inclusive of rest).
The benefits of HIIT workouts include:
1) Increase of metabolism
2) Variation of activities (so you won’t get bored)
3) Quick and convenient (as it can be done almost anywhere, at any time)
4) No equipment is needed
5) Improvement of your VO2 max (body’s ability to use oxygen as energy)
If you’ve not tried, consider starting on HIIT workouts as part of your weight loss program!
Your author is a strong believer of fundamentals and basics, and highly recommend HIIT to all who wants to lose weight, and to all who is interested in HIIT workouts!
You don’t get to be an elite runner or an Olympian without a few lung-busting workouts! Most elite athlete’s have their very own staple workout, or favourite workout. Check them out and hit the roads to try them our for yourselves. Here is Part 2!
#5 Deena Kastor
Photo Credits: Deena Kastor
Deena Kastor won the bronze medal in the marathon event back in year 2004. She does this favourite workout of hers 4 weeks in a row, 2 months before she peaks for races. This was one of her key workouts leading up to her 2004 Bronze Medal.
Workout: 3 x 2 mile repeats 2 months prior race, 1 mile repeats closer to race day
#6 Diego Estrada
Photo Credits: Flotrack
Leading up to his 60:51 half marathon timing, he trained consistently and attributes his success to a series of speed sessions. He believe his sessions cumulatively gave him his personal best.
Workout: 7 x 1 mile repeats, 12 x 1km repeats 2 days later, then 8 – 10 mile tempo run 2 days later and finished with a 15 mile long run the next day
#7 David Rudisha
Photo Credits: All Africa
Olympic champion, World champion and World Record Holder! Need we say more? He is the first man to run an 800m under 1:41. He is considered to be unbeatable at his distance.
Workout: 4 x 600m (90s rest), 4 x 400m (90s rest), 4 x 300m (60s rest), 4 x 200m (60s rest)
#8 Legends Of The Melbourne Track Club
Photo Credit: Sweat Elite
Melbourne track club has produced many legends. Many athletes on this programme is en route to qualifying for the Olympics and World Championships. They may not be all winning medals, but they are good nevertheless.
Workout: 2km, 5 x 400m, 2km (Recovery of 400m jogs in between)
A strong core is vital in running! You need a strong core to keep your form upright. It is often when we are an hour in a race that our form starts to falter. Our faltering form is what is keeping us from our next personal best. Work on your core, strengthen it, and you will feel the difference in your next race!
#1 Plank Hip Dips
Photo Credits: pinimg
From a standard plank position, bring your right hip to touch the ground slowly. The bring your left hip to touch the ground. Your hips touch the ground only slightly before you bring them back up. This is to be done in a slow rocking motion.
#2 Low Side Plank
Photo Credits: Plank Pose
Side planks are really good for strengthening your transverse abdominal muscles and obliques. Remember to do both sides!
#3 Side Star Plank
Photo Credits: Pop Sugar
You start with a standard low side plank. The you lift up your leg on top as high as you can, and bring it back down. This really fires up your obliques! Again, remember you have 2 sides so do both sides!
#4 Single Arm Plank
Train your balance and strength at the same time with a single arm plank. Slowly lift your arm up, extending it in front of you! Remember to keep your back flat and resist the urge to bend your back.
#5 Single Leg Plank
Another excellent way to train your balance and strength at the same time. Lift up now leg and place in on the heel of your other! Again, remember to do both sides!
#6 Knee To Inside Elbow Plank
Do a standard plank with your hands straight! Bring your knee towards your opposite elbow. Remember to keep your body as straight as possible. Do not compromise form. Do it slow and feel the burn.
#7 Knee To Outside Elbow Plank
Photo Credits: HIIT
This plank is also a standard one with your hands extended straight. bring your right knee towards your right elbow! Repeat the movement with your left side. Remember again to never compromise form and do not arch your back!
#8 Shoulder Touch Plank
Photo Credits: Shemazing
Get into a plank position. Bring your right palm towards your left shoulder. Repeat by bringing your left palm towards your right shoulder. This trains your stability.
What you waiting for? Try them out for yourselves!
As runners, I think it’s pretty much a testament when we say, we can get carried away. We try everything possible in order to hit that personal best, because it feels good. But, not everything we’ve tried have been tested and approved. Here are 8 mistakes runners can’t stop making.
#1 We Skip The Warmup
The warmup is very important. It prepares our muscles for the hard workout ahead. Although it is very tempting to save time and skip the warmup, but in actual fact, you are putting yourself at risk of injury. You may easily pull something if you aren’t warmed up and you’ll be out for months. It’s going to be a whole lot of time wasted instead of saving time!
#2 Running Hard On Easy Days
Let’s face it, most of us are guilty of this! We feel good and we try to go on harder. Remember the golden rule, never have 2 hard sessions in a row! Recovery days are with the purpose of recovery! If you are going on too hard, you are taxing your legs even more, not allowing it the recovery it deserves.
#3 Cramming For A Race
Give yourself a good training block. You can’t run a marathon with a mere 3 weeks training – that isn’t enough! You risk an injury cramming for a race! Sign up for a race way beforehand, come up with a good training plan and stick to it. For instance, if you know marathon training requires a good 12 weeks, then register for a marathon 12 weeks later, not next week!
#4 Running Through An Injury
We’ve all heard it before – pain is temporary, pride is forever! But, really running through an injury is taking the saying too far! You do not want to aggravate your injury. It’s better to stop short, cut your losses, nurse yourself back to good health and come back stronger! Imagine if you come down with a more serious injury than just a sprain because you couldn’t’ stop yourself!
#5 Ignoring Your Core
We know you run with your legs but did you know that your core is also very important. Your core muscles help keep you upright and keep your form. With weak core muscles, your form slacks and starts to falter. You don’t run as naturally. When this happens, you may accidentally injure yourself because of your faltering form.
#6 You Don’t Eat
It’s always important to have a post run snack. It helps with your recovery! Putting your muscles through a hard workout, you’ve got to help them recover as well. Chocolate milk or an apple or even a banana would make a perfect post-run snack. It is best to have it 20 minutes after the end of your workout because it is during this window that absorption is at its greatest.
#7 Skipping A Rest Day
It’s all too easy to be all too enthusiastic! We don’t want a rest day – we love running too much! But skipping a rest day may mean putting your body under too much stress. Our body needs time to recover to become stronger. When we break our muscles down, it is when they repair themselves that we become stronger! Remember that recovery is part of training!
#8 Not Sleeping Enough
Image credit: Healthtap.com
You know, sleeping is a very significant component in running! Again, remember, you are putting your body under an immense amount of stress. You need to allow your body sufficient sleep! So if you’re training plan requires you to wake up at 5am, be sure you are in bed by 11pm. Don’t sleep at 3am and get up to train at 5am.
Joshua Tan leading the first wave of runners out on the 5km course
Participants of all ages and walks of life descended upon Sentosa’s Palawan Green for the second edition of the world-renown Skechers Blacklight Run on 28 October 2017. The course took the participants down a psychedelic 5km route of bright lights, laughter, sweat and exhilaration, with a party atmosphere from start to finish.
At the pre-race party, the already-amped up participants were treated to the thumping performances of regional DJs, DJ Lady Punch, DJ Hypeembeats and DJ Momo. Singaporean heartthrob and Ah Boys to Men Superstar, Joshua Tan, got the crowd going as he took to the Main Stage and treated the runners and party goers to their first splashes of Glow Powder. Before setting off on the race route he said: “This is a new and exciting experience for me and I’m thrilled to be a part of the Blacklight Run and see so many happy faces in the crowd.”
Warmed up and raring to go, the brightly decked-out participants were flagged off from the start line with Joshua Tan himself leading the VIP contingent. The participants ran, danced and skipped their way through the 5km of neon lights and three special Blacklight Zones which showered runners with the Blacklight Run’s trademark 100% natural and non-toxic Glow Powder in green, pink and orange.
Susan Chua, Vice-President of the Blacklight Run’s title sponsor, Skechers ASEAN, said: “We are pleased to once again be the title sponsor of the Blacklight Run and we are glad to see all the participants showing up in force. The run is a great way to stay healthy with friends and family while having fun, and we can’t wait to be back!”
Newly unrecognisable and splashed with colour, the glowing participants crossed the finish line to the After Party Zone where Thailand’s premier female DJ, DJ Lady Punch along with Malaysia’s DJ Hypeembeats and Singapore’s very own up-and-coming club darling DJ Momo kept the party going strong. The combination of Celebration Glow Powder throws, the Foam Glow and the photo-worthy Foam Wall kept the party going till late.
Elvin Ting, Managing Director of the event organiser Orange Room said: “The Skechers Blacklight Run is the largest nighttime 5km in the world, and there is no better to way to cap off a run by partying the night away. Coming off the success our events in Singapore and Thailand, we have plans to bring the Skechers Blacklight Run to more cities in the region.”
They came, they ran, they glowed. The participants of the Blacklight Run’s second installation in Singapore made the event a huge success and for one night, glowed brighter than the night sky.
V-Run brings you Run With Love happening on the 10th February 2018, Saturday at the Siloso Beach, Sentosa Island! Bring your significant others, friends, colleagues, family, friends, lovebirds, neighbours – to come together across all boundaries and all spectrums to come together and celebrate LOVE. Let us all cherish our affection for one another on this memorable evening!
#1 We’re Going For The Guinness Book Of Records
The highlight is going to be a mass Zumba Dance. V-Run 2018 is going for the Guinness Book Of Records which means this is going to be one massive highlight! Dance to great music, with great people and come be a part of this record-breaking moment! Break free and dance like no-one is watching you. It’s going to be real fun! So you think you can’t dance – don’t worry these Zumba moves are easy choreographs such that everyone can dance!
#2 Movie Under The Stars
It’s going to be a romantic night out with your significant other! There will also be a screening under the glistening stars. Did we mention there’s free popcorn as well? Come watch a romantic film in the great outdoors – just pick a spot, cosy up, enjoy the movie and the unique romantic atmosphere!
#3 Sunset Stroll
Run with Love is a 5km leisure run or a stroll along Siloso Beach! Sunset is romantic and glorious. There is just something about the glorious red sun that turns the sky into an array of purple that makes it so beautiful. Come witness sunset whilst strolling 5km along the beach! Bring you mother, your grandmother, your grandchildren and celebrate this thing called LOVE!
#4 Crazy Fun Photo Booths
We all like taking photos – to capture life moments of happiness, fun and friendship. We would like these moments to last. We would like to share these moments. Lucky you, there will be a fun photo booth! It will be the latest in photo booth technology – the green screen! The green screen is used to add different background images to the photo prints! This will create fun memories and fun photos for everyone!
#5 Special Appearance By Irfan
So, who is Irfan? – he is young, he is handsome, he is talented and let him perform his magic and take your breath away! At only 8 years of age, we can’t wait to watch him impress with his spectacular furious magic show! Irfan will take centre stage at 630pm to wow everyone at the V-Run 2018!
Photo Credits: CNN
Photo Credits: CNN
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Photo Credits: Deena Kastor
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