High Intensive Interval Training (HIIT) For Losing Weight

By

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October 31, 2017

Hiit-Me — Photo credit: http://scullyfit.com

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

Introducing 7 basic HIIT exercises. They include:
1) Burpees
2) Mountain climbers
3) Jumping jacks
4) Lunges jumps
5) Planks
6) Squats
7) Sit throughs

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!

Cheers!

8 Legends, 8 Great Workouts [Part 2]

By

Mel

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October 31, 2017

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)

8 Plank Variations That Work

By

Mel

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October 30, 2017

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!

8 Mistakes Runners Can’t Stop Making

By

Mel

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October 30, 2017

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

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.

Participants Lit up the Night Sky at the Skechers Blacklight Run 2017

By

Team JustRunLah!

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October 29, 2017

sketchers blacklight run — 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.

* From Press Release

5 Cool Features Of V-Run 2018 – Let’s Celebrate Love

By

Mel

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October 29, 2017

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!

The Fitbit Ionic is Here and It’s Really Smart!

By

Stella Lim

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October 27, 2017

Fitbit announces the release of Fitbit Ionic, the ultimate health and fitness smartwatch. Ionic is a motivating new timepiece packed with fitness guidance, smart experiences, music storage, apps, payments, and more.

Ionic builds on Fitbit’s health and fitness expertise with a new relative SpO2 sensor, making it possible to track deeper health insights like sleep apnea in the future, industry-leading GPS tracking, on-device dynamic workouts, improved heart rate tracking, and water resistance up to 50 meters. Plus, smart features like contactless payments, on-board music, smart notifications, and a variety of popular apps and clock faces available in the Fitbit App Gallery. Ionic also has all the core features our users love from Fitbit like 4+ day battery life, automatic activity and sleep tracking, and cross-platform compatibility.

Banners featuring their Fitbit’s newest Ionic(s).

Features at a glance:

Continuous heart rate
Tracks light, deep and REM sleep
Water resistant up to 50 metres
Contactless payments (Fitbit Pay)
Built-in GPS
Stores and plays music
Dynamic personal coaching
Apps for convenience
Battery life up to 4+ days

Left to Right: Fitbit Ionic, Fitbit Flyer

Fitbit Ionic in Burnt Orange colour, showcasing it’s personal coaching feature

Fitbit ionic in Smoke Grey with additional strap choices

Colour choices: Silver Grey (blue grey strap), Smoke Grey (charcoal coloured strap), Burnt Orange (slate blue strap).

In stores: Major retailers in Singapore, including Astro Sports, Best Denki, Challenger, Courts, Harvey Norman, Lazada.sg, and Sprint-Cass.

Price: $458

*Additional add-ons:
1) Classic and Sport accessory bands $49.90
2) Hand-crafted and perforated Horween leather bands at $99

About Fitbit
Fitbit helps people lead healthier, more active lives by empowering them with data, inspiration and guidance to reach their goals. As the leading global wearables brand, Fitbit designs products and experiences that track and provide motivation for everyday health and fitness.Powered by one of the world’s largest social fitness networks and databases of health and fitness data, the Fitbit platform delivers personalized experiences, insights and guidance through leading software and interactive tools, including the Fitbit and Fitbit Coach apps, Guided Health Programs, and the Fitbit OS for smartwatches. Fitbit Health Solutions develops health and wellness solutions designed to help increase engagement, improve health outcomes, and drive a positive return for employers, health plans and health systems.

5 Inspirational Runners To Follow In Malaysia

By

Mel

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October 27, 2017

Get some inspiration from these fellow runners! They are determined, they are passionate and their Instagrams are full of inspirational stuff! We really like these famous five because of their passion and readiness to share. So get ready to follow them and be inspired!

#1 @chelle91cky

Why Follow Her? – This nerdy runner girl shows so much passion for her running. She is one of the nicest runners out there – encouraging all other fellow runners to give it their best as well. Follow her on her running journey which includes snippets of her cool kicks as well!

#2 @adelewlp

Why Follow Her? – Follow her on her fitness journey! She includes videos of her strength training and fitness advice we can all benefit from. Her photo diary of her food gets us all drooling as well. Her Instagram is everything interesting about fitness, food and travelling! She also gives really good life advice! An inspiring girl with big goals!

#3 @awanrun

Why Follow Him? – Everyone knows Azwan is one of the most humble runners out there! His page is dedicated to everything running. It ranges from snippets of his training, to what he does when he is down with an injury, to what fuels him during his runs! His page is a true insight to what is a dedicated runner! If you ever need any advice, he is more than willing to share!

#4 @jasonloh23

Why Follow Him? – His races and training takes him so many places! We love seeing his photos – from the tropical sunny Philippines to his training right smack amongst casinos in Macau. He has so many amazing stories to tell and we can’t get enough!

#5 @deorunner

Why Follow Him? – His ultra races takes him all around the world! He travels from the Swiss Alps to the French Alps to all the beautiful mountains in Malaysia – he showcases them all to all his followers. You would be inspired to pick up trail running just looking at his awe-inspiring photos!

Over 1,350 runners at Bloomberg Square Mile Relay Singapore – Macquarie Wins

By

Team JustRunLah!

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October 26, 2017

square-mile-2017-Runners-at-flag-off — Runners taking off from the start line at flag off.

Over 1,350 participants from the city’s biggest corporations competed in the fifth edition of the Bloomberg Square Mile Relay in Singapore. The team from Macquarie took the title of ‘Fastest Firm in the City’, completing 10 laps of the one-mile (1.6 km) circuit in a time of 54 minutes and 58 seconds, followed closely by the team from Standard Chartered Bank and GIC in second and third respectively.

Macquarie team captain, David Luboff, said: “I really enjoy taking part in the Bloomberg Square Mile Relay as it teaches us a lot about discipline and teamwork. The event’s atmosphere and location is something we look forward to every year. Macquarie Group Foundation will also be donating $10,000 to SportCares Foundation, matching the S$10,000 already donated by Bloomberg Square Mile Relay.”

In the highly popular Mixed Team category, the team from Bloomberg emerged victorious with a combined running time of 61 minutes and 39 seconds. Team Captain Baldwin Choy said “I am ecstatic about this victory, and it was completely unexpected. It feels good to run and know that I’m part of an event that is helping the community. Glad to be supporting Habitat for Humanity and can’t wait for next year!

A S$10,000 cheque was presented to SportCares Foundation by Andrea Mosconi, Head of ASEAN, Bloomberg to support their CareRunners program.

Each team’s participation in the race also helped fund the ‘Extra Mile’ program – a project in partnership with Habitat for Humanity Singapore. Runners will be able to volunteer with the local Square Mile Relay community on Saturday 25th November to improve the living conditions of vulnerable elderly citizens and revitalize shared living space for hundreds of residents through a home cleaning.

The Bloomberg Square Mile Relay is part of an international series that spans 10 cities worldwide. For more information, visit www.squaremilerelay.com.

8 Running Tips For Beginners

By

Mel

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October 26, 2017

#1 Don’t Worry About Pace

Don’t worry too much about hitting a certain pace – just put on your shoes and enjoy your run! you’re supposed to be enjoying the process not worrying about hitting a certain pace. Just put on your shoes for 30 minutes and go out on your run!

#2 Don’t Overdo it

It’s easy to get caught in the moment and do too much too soon! Remember the golden saying, your mileage should not be ramped up by more than 10 per cent every week. You want to be doing this long term. You don’t want running to be halted by an injury by overdo-ing it.

#3 Strength Train

Strength training is an often neglected part of training. More often than not, our form starts to falter as you run longer. With strength training, we are more able to keep our running posture and from. The key here is to prevent your running form from faltering especially in the later stages of a race when our body starts to tire. This will prevent an unwanted injury due to bad form.

#4 Invest In Good Shoes

Your feet will thank you for good shoes. Go get your feet and running gait tested. Some people have a high arch, some people are flat footed and this will affect the type of shoes that are suitable for your feet. Get shoes that are suited for you because otherwise, you may just be inviting an unwanted injury.

#5 Run On Different Surfaces

The constant pounding on the pavement may cause a lot of pressure on your knees. To minimise this stress, always try to run on softer surfaces. Vary the ground you run on. For instance, do speed work on the track which has a softer ground. Run on the grass for your recovery instead. This will help you minimise impact and your legs will thank you for this!

#6 It’s Okay To Take A Break

Remember, if a run is getting too tough, it’s okay to stop fora bit and take a break before continuing again. Take a 5 minute break to grab that 100plus or Revive before hitting the kilometres again! Your body will thank you for allowing it to catch it’s breath.

#7 Running Isn’t The Best Fit For Everyone

Running may not be everyone’s hobby! Just because you friend devotes 3 hours a day 7 times a week to running does not mean you need to do the same! Running means different things to different people.

#8 Take Time To Recover

Remember, recovery is part of training! Take a day off or two to properly recover! It is only when we recover that we come out stronger! Recovery doesn’t mean just sitting down and doing nothing – you can go for slow recovery runs, or swim, or even cycle!

Color Manila Dares Runners to Conquer Obstacles at the Colorful CM Challenge Ilocos Sur on October 29

By

Andreas

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October 26, 2017

Color Manila Events Inc., the force that’s at the forefront of organizing colorful fun runs in the country heads up north to put on a thrill-filled, tough, fitness-driven and colorful fun run via CM Challenge Ilocos Sur this October 29, 2017 at the Tamag Open Grounds, Quirino Boulevard, Vigan City, Ilocos Sur.

Featuring an inflatable tire skip, spider maze, inflatable slide, and military crawl obstacles to transform runners into dauntless challengers, and color-coded routes to smother participants with color powders and vibrant vibes, CM Challenge Ilocos Sur sure knows how to strike a perfect balance between keeping you brave and blissful. Set in the historical and heritage haven, Vigan City, Ilocos Sur, CM Challenge Ilocos Sur will surely take runners to a delightful trip down memory lane and cure those who have been bitten by the ever-contagious travel bug. The Color Festival featuring cool DJ mixes and melodies will surely hype up the runners’ mood and momentum, further expanding the fun portion in the run.

“Color Manila has been and will always put a premium on spreading a holistic running experience that highlights festive and colorful fun run #feels throughout the Philippines, hence, after our previous CM Challenge Cebu, Laguna, Cavite, and Manila events have panned out, we continue to fan out the fun and pass on the challenge, and this time around, to Ilocos Sur. Come and join us as we skip, slide, hop, crawl, climb, and run, while having fun and snapping lots of photos at the CM Challenge Ilocos Sur!” encourages Color Manila VP Justin Cordero.

Psyched up to take the challenge and run a 3K, 5K or 10K distance at the CM Challenge Ilocos Sur already? Purchase your Deluxe or Trooper kits now! At Php750, the Deluxe race kit includes a Dri-FIT shirt, race bib, sunglasses, color packet, and finisher’s medal, while the Trooper race kit, at Php1,050, comes with a Dri-FIT shirt, race bib, sunglasses, drawstring bag, headwear, color packet, and finisher’s medal.

Online registration is underway at colormanila.com up to October 29 or until supplies last. Onsite registration and kit claiming are also ongoing at the 2nd Floor, Provincial Capitol of Ilocos Sur, Vigan, Ilocos Sur until October 28, 2017, from 10:00 A.M. to 7:00 P.M., and on October 29, 2017, from 10:00 A.M. to 2:00 P.M.

CM Challenge Ilocos Sur is held in partnership with the Provincial Government of Ilocos Sur, and is supported by Royal Express Travel and Tours, Ariva Academy, Takbo.ph, WhenInManila.com, YuneOh, and SwimBikeRun.

Tired of the usual run and go home set-up of fun runs? It’s about time that you accept the CM Challenge Ilocos Sur experience and take your run to the next level! For more details on the run and other Color Manila events, visit www.colormanila.com!

* From press release

5 Safety Outdoor Running Tips

By

Team JustRunLah!

-

October 26, 2017

If you think that running outside on broad daylight is always safe, think again. Running outside can be dangerous, especially for women. You can be hit by a running vehicle, mugged, or attacked. You hear news stories of runners being attacked even close to their home and some of these attacks even ended in tragedy. A lot of runners train alone every once in a while especially during daylight because come on, what can happen in broad daylight? Unfortunately, those who have criminal minds no longer wait for the cover of night to strike. They can attack you early in the morning, during a midday trail run, or even abduct you from the streets of your neighborhood.

Take these 5 safety tips to protect yourself when walking and running outside:

1. Don’t run alone

If you run in groups or with a partner, attackers will be discouraged to strike. You can also run with a large dog and as dogs are protective, this makes you a less attractive target. Dogs can also sense danger before humans can.

2. Don’t run with headphones

Wearing headphones can restrict your awareness of your surroundings. You can’t hear potential attacker sneaking behind you if loud music is blaring in your ears. It can also show that you are carrying something valuable. Most attacks during runs are muggings, where the criminal takes your property.

3. Don’t run in the dark

Avoid running on the street when it is dark since it makes it more difficult to see potential threats and there are also fewer people around to help you out. It’s best to run in areas where there are people around.

4. Run Against Traffic

It will allow you to easily see and react to oncoming vehicles. If potential abductors are in a vehicle, you can see them coming from a mile away and that can give you more time to escape.

5. Alter Your Route Pattern

Running on the same route can make you an easy target for stalkers. It’s also best if you familiarize yourself with your neighborhood so that you know where the subway stations, businesses, police precincts are located in case of emergency.

Learn more about how to stay safe while running here.

Article by Hailey: a runner, blogger, and health enthusiast. She loves reading books and sharing stuff online.

Miranda, Languido Champions of MILO Davao

By

Servinio

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October 26, 2017

DAVAO CITY – A new leg champion was crowned while another is back on top at the close of the 41^st National MILO Marathon Davao qualifiers last at the SM City Davao last Sunday (October 22). Richeel Languido and Judelyn Miranda will now lead the city’s representatives to the National Finals this December 3 in Cebu City.

Languido finally nailed a MILO 21-kilometer title as he crossed the finish line in 1:15:14 as he took over the throne held the last three seasons by Sonny Wagdos from 2014 to 2016. Far behind was last year’s runner-up Michale Jan Echalico in 1:18:20 followed by Arnie Macaneras at 1:20:19.

Also finishing in the Top 10 was noted para-athlete Isidro Vildisola. He finished in an inspiring 1:29:56 and good for Eighth Place.

Miranda returned to the top of the Women’s Division with a clocking of 1:32:07, retaining the honor she held from 2014 to 2015. Miranda, who also topped the 2013 Butuan qualifiers, was too fast for chasers Vivian Avergonzado (1:41:38) and Lalaine Patricio (1:42:30).

In the side events, Arlan Arbois (34:50) and Diana Memoracion (43:25) topped the 10 kilometers. Dylan Mark Daban (14:18) and Andrea Deguia (17:20) won the five kilometers while Aaron Gumban (11:06) and Danica Ambat (13:45) took the three-kilometer children’s race for ages 12 and below.

The MILO Marathon will take a brief break and resume the qualifiers with the penultimate race on November 12 in Butuan City. The last qualifier will be host by Cagayan de Oro on November 19.

3 Popular Obstacle Course Races In Asia You Should Travel For

By

Stella Lim

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October 25, 2017

5575212540_4bd388f693_o — Photo credit: www.healthandfitnesstalk.com

Obstacle course racing, also referred to OCR in short, is a sport in which participants run through a designated distance, overcoming varying obstacles (often military inspired), during the course. A combination of trail running and functional fitness, OCRs are taking the world by storm, and is even moving one step closer to becoming an Olympic sport. Alright, that’s the more serious information about OCR. The essence of OCR is in it’s fun, variation, camaraderie, and nature elements.

If you love nature elements, adventure, a little unpredictability/surprises, and since our scope is on ‘Travel for’, the following OCR recommendations are for you.

Spartan Race

The Spartan Race series shouldn’t be new to OCR fans. With 3 main categories namely the sprint, super and beast, completing all 3 races within the same calendar year, at any Spartan Race around the world (which you can travel for), will earn you a trifecta. You can then piece up 3 individual wedges from each race to form a trifecta medal! Depending on your comfort and appetite for challenge, there’s a category for you. Here are the race categories:

Sprint: 5KM+, 20+obstacles
Super: 13KM+, 25+obstacles
Beast: 20KM+, 30+obstacles

Spartan Race Malaysia is probably the nearest OCR course destination that you can travel to (if you’re in Singapore). This year, the Spartan Race Malaysia Beast (last of this year’s trifecta), will be held in Iskandar Puteri, Johor, just across the border. Check it out!

Viper Challenge

Originated from Malaysia, the Viper Challenge motto is, ‘Leave No One Behind’, participants are encouraged to join in the challenge with their family and friends. Here are the three main categories:

REVRUN: Team based run with a total distance of 10KM
VIPER2FOUR: 24H based obstacle endurance run
Viper Challenge: 15+KM, 18 obstacles+

They have various race destinations in Malaysia spanning throughout the year!

Mud Warrior

Start your OCR journey with a 5KM and 15+ obstacle short course. Up for a more challenging distance? Mud warrior has another category called the ‘Pro Runners’, which you can run for 2X the original distance of 5KM and 15+ obstacle short course. This course is offered across Sentul City, Yogjakarta, and Jawa Timur in Indonesia. Check it out!

So, we’ve shared three different series of OCR races offered in closer areas to Singapore namely Malaysia and Indonesia which you can travel to, and experience the different versions of OCR. No terrain is ever the same, which makes it really exciting! You’ll get experience a different culture, meet many people, and have an opportunity to taste a variety of different cuisines well. I hope this article inspired you to get informed and interested about OCR, the opportunities of travelling to another country for a sporting event, and at the very least, get you thinking about putting on your exercise gear and running shoes to go out for a fitness activity you love to do.

Here’s Why You Should Take Walking Breaks On Your Next Marathon

By

Mel

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October 25, 2017

Sometimes people think walking during a race is an admission of defeat. It means you failed. It means you did not give it your best. Walking is a sign of weakness. You look around you, no-one is walking, how dare you be the first to show weakness. Well, it may seem counterintuitive but it seems to be the opinion of some coaches that taking a walking break can in fact give you a faster time. Here’s a couple of situations you may want to consider taking a brisk walk.

#1 You Struggle With Eating And Drinking

Fuelling yourself whilst running is an art. Sometimes we spill over too much fluid. Sometimes we drop a gel or two. As you fumble around with cups and what not, this may cause a hike in your heart rate. Instead, stop and brisk walk at a water station. Wait till you’ve down all your fluids and chews and gels before getting back into your running rhythm.

#2 The Course Has Steep Climbs

It may be a better idea to hike up steep climbs. Tackling the steep sections at the same effort and rate will cause your heart to spike and will cause exhaustion. It will push you over your lactate threshold. So, hike up the steep sections as to maintain your heart rate the same.

#3 It’s A Hot Day

If the weather is sweltering, the heat can cause exhaustion – faster and easier. To prevent this, walking and running in intervals can help regulate core temperature. This gives your body an opportunity to cool down. Take this cache to grab a wet sponge and cool yourself down! Remember, overheating can be cost you your race!

#4 Your Training Hasn’t Been Well

So your training has been subpar? Sometimes life gets in the way and we missed a couple of training sessions. You can walk end to end of the fuel stations to make sure you get your breath in and ensure your breathing doesn’t go out of control. It can help you cover the distance more comfortably and also help prevent injury. Another option is to run 9 minutes and walk 1 minutes to cover the distance.

No rest for SEA Games marathon champion Soh Rui Yong as he embarks on road to Tokyo 2020

By

Andreas

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October 24, 2017

Taking a break is not a phrase commonly found in the vocabulary of two-time South-east Asian (SEA) Games marathon gold medallist Soh Rui Yong. Barely two months ago, Soh defended his SEA Games marathon title by finishing ahead of his competitors with a time of 2hr 29min 27sec in Malaysia. Rising above the heat and humidity in Kuala Lumpur, 26-year-old Soh pulled ahead of his opponents to clinch his second consecutive gold at the regional competition. But to think he would slow down to rest on his laurels would be a mistake.

Aiming to be the first marathoner from Singapore to meet the qualifying time for the Olympics, Soh has already begun his preparations for the next edition of the quadrennial event to be held in Tokyo in 2020.

After a busy few months which saw him taking on races abroad and at home, Soh will be setting off for the Frankfurt Marathon in Germany – one of the fastest courses in the world. Taking place this Sunday, 29 October, it will be his first marathon since the 2017 SEA Games in August, and the first time that he will be competing in two marathons within such a short span of time. Juggling a full-time job while maintaining his training schedule means competitions like these provide him valuable feedback for his preparations for the 2019 SEA Games and 2020 Tokyo Olympic Games.

Camaraderie and building friendships with runners across the world has always been important to Soh, and his journey to Frankfurt embodies this philosophy. He has volunteered to act as a pacer for his friend American marathoner Sara Hall, one of the top distance runners in the world whom he met at last year’s International Association of Athletics Federations (IAAF) World Half Marathon Championships, and he hopes to help her achieve a new personal best in Frankfurt.

On Soh’s support for her ambitions, Hall said: “I couldn’t imagine a more positive and encouraging person to have by my side spurring me on in this attempt to run faster over the distance than I ever have before. It meant so much to me that someone of Rui’s caliber would believe in me enough for this moment to be willing to help.”

As part of his training and racing programme, Soh also recently qualified for the 2018 IAAF World Half Marathon Championships to be held in Valencia, Spain on 24 March 2018.

He met the qualifying criteria when he accepted a friendly invitation to participate in the Blackmores Half Marathon in Sydney on September 16 this year, where he finished in a time of 68:51 mins.

As the race was just a short four weeks after his grueling title defense in KL, Soh went in with no expectations other than to do his best and enjoy the run, having had only two weeks to train for the event following a two-week recovery period.

He said: “Sydney was really hilly and with lots of turns, so at no point was qualification for the World Championships on my mind. Singapore Athletics hadn’t announced the selection criteria back then either, so it wasn’t clear how the selection would be done, but I’m glad it’s all clear now and that I’ve qualified for my fourth consecutive World Half Marathon Championships.”

According to the Singapore Athletics (SA) website, the qualification time for the IAAF World Half Marathon Championships 2018 for Singapore athletes is 70:00 mins for men and 78:00 mins for women. The time must be recorded during a qualifying period of between 1 September 2017 and 31 January 2018, and clocked on a course that is in accordance with IAAF rules and accreditation, and sanctioned by SA. The fasted qualifying athlete of each gender within the qualifying window will be automatically nominated to represent Singapore. Should there be a tie between two or more athletes, SA will compare and choose the athlete’s 2^nd best timing and so on, which were achieved during the qualifying period.

Soh relishes the opportunity to race some of the best runners in the world again. Thinking back on his participation in the championships last year, he said: “I lined up against Mo Farah in 2016 and that’s not something I’ll forget anytime soon. The World Half Marathon is sometimes even more competitive than the Olympics, because each country can send up to five athletes as opposed to just three in the Olympics.”

Soh is also a firm believer in supporting the local running scene, and he has also raced in a number of races in Singapore, including the Singapore Airlines Charity Run (10km) and the HomeTeamNS Real Run (10km), where he took the top podium spots in times of 32:25 mins and 32:40.4 mins respectively.

Apart from racing, Soh is also keen to give back to the running community in Singapore. Most recently, he pledged to use part of the $10,000 he won under the Multi-Million Dollar Awards Programme (MAP) for his SEA Games victory, to help 22-year-old Nanyang Technological University undergraduate, Reyhan Amierul, a local 400m sprint specialist in need of financial support. Soh also conducts school outreach programmes in conjunction with his hydration sponsor, H-Two-O, as well as regular running clinics for interested parties.

The road to Tokyo 2020 is long and will require strong focus and dedication, but Soh is focused on continuing his strong run of results, and we can expect many more buzzworthy performances in races around the region in the months and years ahead.

Adapted from Press Release