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The Driving Force Behind Garmin Forerunner’s 20 Years of Innovation

By
Team JustRunLah!
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Following the announcement of the newest Forerunner 965 / 265 recently, JustRunLah! had the opportunity to interview Mr Scoppen Lin, Assistant Regional Manager of Garmin Asia.

Runners in the community may be keen to learn more about the innovation that goes behind their smartwatches.

Mr Scoppen Lin is the Assistant Regional Manager of Garmin Asia. He took charge of the India and South-East Asia market from 2019 and subsequently, the entire Asia region for Sales and Marketing from 2022.

Under his leadership, Garmin Asia has successfully achieved an impressive 27% growth in revenue by Q3 of 2022. Mr Lin’s remarkable career journey, rising from an engineer to Assistant Regional General Manager, is an inspiring story of hard work, dedication, and success.

In recent years, Garmin has shown impressive growth in the industry, through their expanded product portfolio and constant innovation to cater Garmin products to a wider range of lifestyle users. Garmin has never failed to continuously innovate and bring solution-driven products into the market, specifically catered to its users. 

For instance, Garmin launched their newest and strongest Forerunner yet in April 2022. The newest Forerunner 965 is designed to help advanced runners, marathon and triathlon enthusiasts achieve their personal bests; with unique features such as proposing the ideal suggested training plan catered to the user – the plan proposed is based on the user’s past training, current fitness level and even an analysis of the user’s current health level. These unique features would effectively support a runner or triathlete’s training journey. 

1) What do you think separates Garmin from its competitors in the industry?

  • In terms of product hardware – manufacturing, quality and features

In terms of product hardware, we set ourselves apart through our commitment to manufacturing high-quality devices. We have a strong reputation for producing durable and reliable products that can withstand the demands of active lifestyles. Our devices often feature rugged designs, built-in GPS capabilities, and long battery life, which are particularly appealing to outdoor enthusiasts and athletes.

  • In terms of product software – development, quality and features

When it comes to product software, we invest in the development of advanced features and functionality. Our smartwatches and fitness trackers offer a wide range of tracking options for different sports and activities, including running, cycling, swimming, and more. We are known for our accuracy and reliability,
providing users with detailed and insightful data on performance and progress. Overall, Garmin’s commitment to quality hardware as well as advanced software features helps differentiate the brand from its competitors in the industry.

2) How does Garmin keep up with new developments and advancements in the ever-changing smartwatch industry?

Garmin stays at the forefront of the smartwatch industry by actively keeping up with new developments and advancements while investing in research and development to stay ahead of the curve and anticipate emerging trends. We closely monitor the evolving needs and preferences of our target audience, engaging with customers through surveys, focus groups, and social media interactions to gather valuable feedback.

3) What are some of the challenges faced by Garmin with the increasing competition from other Sports/Fitness/Lifestyle wearable brands? How does Garmin ensure that it continues to have a competitive advantage?

Garmin faces several challenges with increasing competition from other fitness wearable brands. First off, the market for fitness wearables is highly competitive, with numerous brands offering similar products. We need to differentiate ourselves from competitors and continually innovate to stay ahead. Also, as technology rapidly advances, we must keep up with new developments and incorporate them into our products. This requires significant investment in research and development to ensure the devices remain technologically advanced. Last but not least, consumer preferences and trends can change quickly. We need to closely monitor customer needs and preferences to ensure the products align with market demands.

In order to maintain a competitive advantage, Garmin employs several strategies. Product differentiation is one of our key strategies: we focus on creating specialised devices for people with active lifestyles, emphasising accuracy, durability, and reliability. By offering unique features tailored to specific sports or activities, we set ourselves apart from more generalised wearable brands. Aside from the active folks, there are multiple smartwatch ranges to cater to different lifestyles too. If the user is looking for a smartwatch with a feminine aesthetic , the Lily would be a great accessory to outfits; if combining function and fashion is preferred, we also have the Venu range where users can access a plethora of health data via the sleek design.

We also invest in research and development to constantly innovate and introduce new technologies and features in the products. This includes advanced sensors, improved tracking capabilities, and personalised training plans to meet the evolving needs of athletes. We also devote efforts heavily onto technology advancements. For instance, Garmin had utilised Firstbeat Analytics for more than a decade before acquiring the industry-leading physiological analytics companies in the world for our running and cycling
science.

Lastly, Garmin has built a strong and unwavering reputation for producing high-quality devices that deliver accurate data and withstand rigorous outdoor use. By staying true to our brand promise, Garmin maintains customer loyalty and trust.

4) What makes the Forerunner watch so popular amongst runners and triathletes from all over the world?

The Forerunner watch is popular amongst runners and triathletes worldwide for several reasons, one of which is attributed to the multitude of advanced tracking features found in the Forerunner units. Forerunner watches are equipped with advanced GPS and tracking capabilities, providing accurate data on distance, speed, pace, and route. This information is crucial for runners and triathletes to track their progress and improve performance.

Forerunner watches also allow users to customise their watch faces and data widgets according to their preferences. Additionally, they can connect their watches to smartphones and fitness apps for seamless data synchronisation and analysis. Beyond that, users are able to also enjoy a full suite of running specific products including heart rate monitors, Running Dynamics Pod and smart scale to understand their body better so that they are able to improve on their training.

The Forerunner is also able to offer advanced training metrics (personalised training plans, interval training, and recovery advisors, enabling athletes to optimise training and achieve goals) without sacrificing battery life; Forerunner 265 gets up to 15 days of battery life in smartwatch mode, while Forerunner 965 offers up to 23 days.

These smartwatches are known for their durability and water resistance, making them suitable for endurance activities. To ensure that our products can keep up with users’ vigorous training regimens, the products are put through diverse extreme tests to simulate real-life usage scenarios, including but not limited to low and high temperature tests, 10-bar stress tests, acceleration detection tests, altimeter tests, repeated drop tests, watch band wear cycle tests. The variety of tests would ensure that customers would experience superior product quality and build.

Lastly, the Forerunner range offers multisport functionality, allowing athletes to track various activities such as running, cycling, swimming, and more. This versatility appeals to individuals engaged in multiple sports or training disciplines.

5) How have Forerunner watches evolved in the last 20 years and how do you foresee that they will continue to be one of the most popular sports smartwatches going forward?

The Forerunner watches have evolved significantly over the past 20 years and will likely continue to be popular sports smartwatches going forward. We have made some key advancements in their design, tracking and performance metrics, integration with smart features, training and coaching capabilities, product ecosystem, and connectivity.

Firstly, we have focused on enhancing the design of the Forerunner watches. They have become sleeker, lighter, and more comfortable to wear, ensuring that users can wear them for extended periods without experiencing any discomfort.

Secondly, we have made significant improvements in the tracking and performance metrics of the Forerunner watches. We now provide detailed data on various metrics such as heart rate, heart rate variability (HRV), VO2 max, cadence, stride length, training load, and more. These advancements empower athletes to gain deeper insights into their performance and make informed decisions about their training and progress.

Additionally, we have integrated smart features into the Forerunner watches. Users can now enjoy functionalities like smartphone notifications, music control, contactless payments, and app connectivity, providing them with a more comprehensive and convenient experience in their daily lives.

Moreover, the Forerunner watches now offer advanced training and coaching features. Users can access personalised training plans, receive real-time coaching guidance, and gain performance insights based on their individual goals and fitness levels. This helps athletes to train more effectively and optimise their performance in a tailored manner.

Furthermore, the Forerunner watches are part of a complete product ecosystem. Users can seamlessly utilise other Garmin products, especially when exploring other sports such as cycling. They can effortlessly sync their Forerunner watches with our Edge bike computers, creating a unified experience across their activities.

Lastly, we have expanded the connectivity options for Forerunner watches. They now have increased compatibility with other devices and platforms, allowing athletes to seamlessly sync their data with various apps, fitness communities, and online platforms. This comprehensive analysis and sharing capability enhance their overall training experience and engagement with the larger fitness community.

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Exploring The Artistic Expression of Sports

By
Team JustRunLah!
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At first glance, sports and arts may not have much in common. But look just a bit deeper, beyond the entertainment value of sports and the thrill of victory, and you’ll see there is an inherent artistry in sports that often goes unnoticed.

For one, sports and arts are the world’s universal languages. Both allow us to express ourselves in more ways than one (physically, emotionally, and often even intellectually and spiritually), and both enable us to communicate with each other regardless of our geography, language, and culture.

And then there’s the human body. A source of enduring fascination to artists across time and space, and an instrument to be used for movement, play, or fight in sports, the body is at the centre of both art and sports. After all, it is through the body-mind connection that we create and consume art and play and experience sports.

But the connection between sports and arts goes much deeper than this. And in this blog post, we’ll dive deep into the artistic expression found within the world of sports.

The Art of Sport

It is in human nature to try to push boundaries and test one’s limits. We do this in various ways, but no one embodies this effort, this motto of “faster, higher, stronger” more than athletes. Athletes explore and push the limits of human potential through sport, helping us reach new heights and gain new understandings of human physicality and psychology. And in many ways, art does the same.

Like athletes, artists explore and often push the limits of human potential or what it means to be human. Have you ever listened to a piece of music or a song that has made you cry? Seen a painting that has made you feel awe, a sense of sublime? That’s what good art does to our brains – it makes us transcend our understanding of the world and see and feel more of it.

Sports are no different. Watching the graceful movements of a figure skater, the way they use their seemingly superhuman fluidity and poise to convey a story or emotion can leave one stunned and in awe.

But it’s not just individual athletes who demonstrate how artistic sports can be. Team sports, like basketball, baseball, or football, can often show the beauty of collaboration and synchronization. The coordinated movements come together to create something akin to a choreographed dance.

Sport as an Inspiration

Sports have inspired countless works of art in various mediums. From paintings capturing iconic moments to films that delve into the human stories behind the athletes, artists have always found inspiration in the world of sports.

The sheer number of paintings, sculptures, and photographs depicting sports and athletes shows how many artists have found inspiration in sports throughout history.

To the ancient Greeks, the perfect body was an athletic body. This is why we have so many ancient sculptures depicting athletes and lean, muscular male figures. One of the earliest and most famous sculptures of this kind is Discobolus, attributed to the Greek sculptor Myron (480–440 BC). Then there are the numerous Greek vases depicting games, competitions, and all kinds of physical endeavours.

In more recent history, artists have painted football players (Henri Rousseau’s The Football Players from 1908), horse races (Edouard Manet’s The Races at Longchamps from 1876), cyclists (Umberto Boccioni’s Dynamism of a Cyclist from 1913), and more. Even modern online art galleries, such as Singulart, have sports collections showcasing a diverse range of sport-inspired artworks.

In the end, both sports and arts are about the expression of humanity. So next time you watch a game or attend a sporting event, take a moment to appreciate the artistic elements at play. The players’ movements and strategic play, the ebb and flow of a game, the tension and jubilation experienced by both players and fans – these are all artistic expressions of sports.

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Bintan Triathlon Festival 2023

By
Team JustRunLah!
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A new destination event is added to the TriFactor’s Destination Tri Series, as it joins forces with BINTAN RESORTS and becomes the BINTAN TRIATHLON BY TRIFACTOR.

The Bintan Triathlon is set to be rebranded as Bintan Triathlon By TriFactor, thanks to a new partnership between organizers Bintan Resorts and TriFactor tri experts Orange Room.

And it’s not only the name that’s changing, with the partners announcing that new triathlon categories will be added to the lineup, along with a century ride the very next day for cycling enthusiasts.

The news, announced on the 23 May 2023 , will see the new event as an inclusive festival open to all triathlon enthusiasts, no matter their level of experience.

Trifactor, the foremost triathlon and endurance sports brand in Singapore, in collaboration with Bintan Resorts, is delighted to announce their partnership in revitalizing the Bintan Triathlon Festival. This exciting event guarantees a weekend filled with races and festivities suitable for the entire family. The triathlon will be held on the 21st of October 2023 and will feature various competitions, including the Sprint, Olympic, and Enduro distance triathlons.

Additionally, on Sunday, the 22nd of October, cycling enthusiasts can participate in the Century Ride, covering a scenic 100km route without encountering a single traffic light.

Signing of contract between Mr Abdul Wahab, Group Manager, PT Bintan Resort Cakrawala and Mr Elvin Ting Founder of Orange Room

Mr Abdul Wahab, Group Manager, PT Bintan Resort Cakrawala, shared his hope that mass participation sporting events such as the Bintan Triathlon can spark a revival in tourism.

“We want people to enjoy both tourism and do their sport at the same time. Bintan has always been the ideal spot for sports tourism, having been gazetted by the Indonesian government for the past decade to do so. We have always been known for sports tourism…. We want mass participants to come here and enjoy their sports with their families and their communities. Secondly, we want to cater to a wider demographic of people – not just to elite athletes but even the young and old who are entry level to enjoy sport and an active lifestyle.

The team here has worked hard over the past 20 years to put Bintan on the world map as a sports tourism destination, and it is our hope that as part of this revival effort, we can put it back where it belongs for the next 20 years.” 

In addition to the stellar lineup of events, Trifactor is proud to announce the signing of four ambassadors to represent the brand at the Bintan Triathlon Festival. These four ambassadors are Choo Ling Er, Arthur Tong, Elaine Young and Andy Wibowo. All four ambassadors bring a wealth of experience and knowledge to the Festival, having participated in and won numerous triathlon and endurance sports events.

Bintan Triathlon By TriFactor ambassadors: Elaine Young, Arthur Tong and Choo Ling Er
Bintan Triathlon By TriFactor ambassadors: Elaine Young, Arthur Tong and Choo Ling Er

Elvin Ting, Managing Director and Founder of Orange Room adds,

“At Trifactor, we believe that the power of sport can be used to bring people together and create lasting memories. We are excited to work with Bintan Resorts to bring this sporting festival to life and to continue our mission of inspiring athletes to push their limits. We welcome our new ambassadors and look forward to seeing them in action at the Bintan Triathlon Festival”

The Bintan Triathlon Festival is set to be the highlight of the Destination Tri series in 2023. With a lineup of world class athletes, an incredible course and a schedule of exciting events for the whole family, the Festival is sure to be an unforgettable experience for all who participate.  We look forward to seeing you there! 

The Festival will feature the following categories:

  • Sprint Distance Triathlon (750m Swim, 20km Bike and 5km Run), 
  • Olympic Distance Triathlon (1500 Swim, 40km Bike and 10km Run) 
  • Enduro Distance Triathlon (1500 Swim, 80km Bike and 20km Run).

Stay tuned for more information, at the TriFactor official website, www.trifactor.asia

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6 natural ways to manage chronic pain without drugs

By
Team JustRunLah!
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The difficulties of daily life can be aggravated by chronic pain. While painkillers may help lessen or relieve pain, they all have benefits and drawbacks. Opioids, a class of prescription painkillers, can be very effective but also carry the danger of addiction and overdose. Fortunately, there are a number of non-pharmacological approaches to pain management. Continue reading to discover the six drug-free methods for pain relief.

1) Relax with acupuncture

When looking for all-natural pain relief, this medication is a natural first choice. The evidence supporting the use of acupuncture for arthritis, headaches, and low back pain is now very compelling. According to Dr. Robert Bonakdar, MD, the director of pain management at a facility for integrative medicine, the advantages of acupuncture increase with continued treatment. According to him, acupuncture rewires the brain by stimulating the parts of the brain that manage memory and reaction to pain.

2) Keep moving by exercising

One of the most effective treatments for chronic pain is exercise. Patients who maintain an active lifestyle have higher levels of endorphins, dopamine, and tissue oxygen, all of which can lessen pain while enhancing mood and sleep. Dr. Bonakdar cites a Cochrane review from 2017 that concluded that aerobic exercise likely enhances the quality of life and may lessen pain intensity in fibromyalgia patients. However, given that some claim that exercise makes soreness worse, it’s critical to consult a doctor or physical therapist who can help you start a program and ramp it up properly to avoid this issue.

3) Consider Vitamin D

Sleep and the management of chronic pain are both affected by vitamin D. Brazilian researchers found vitamin D supplementation is linked to excellent sleep hygiene and may have a therapeutic effect, not only in sleep problems but also in the prevention and treatment of chronic pain diseases, in a 2017 review published in the Journal of Endocrinology.

One reason why sleep deprivation can increase sensitivity to pain is that it can have downstream inflammatory effects. Both poor sleep and pain problems (like fibromyalgia) have been associated with vitamin D deficiency. What dosage of vitamin D is ideal for you? Prior to choosing to use a supplement, consult your doctor.

4) Stretch yourself

Add yoga now that you’re moving more. A 2015 study published in the journal Pain reveals that yoga can reverse the effects of chronic pain, which can alter your brain and cause you to lose grey matter, which affects your emotions and cognition, two aspects that affect how you process pain. Researchers discovered that adopting a lifestyle that reduces pain perception and has the opposite effect on the brain as chronic pain does, such as practicing yoga and meditation. Additionally, the researchers showed that physical activity and a socially stimulating setting reduced pain behavior and restored normal brain function in rodent models.

5) Consider cognitive behavioural therapy for treatment

The mind-body method used in cognitive-behavioural therapy (CBT) enables you to recognize and alter painfully provoking self-defeating thoughts, feelings, and behaviors. You might learn how to unwind, spot detrimental thought patterns, alter them, and recognize the actions that aggravate or soothe pain. It’s a method for solving problems, to put it simply. CBT “can help reduce pain levels while also modulating brain activity similar to acupuncture,” according to Dr. Bonakdar. CBT also works in conjunction with other psychotherapy treatments like biofeedback and mindfulness.

6) Use more turmeric

There are various ways, including improving cognitive function, that turmeric can improve your health. Chronic pain should be added to that list as well. Curcumin, the yellow hue-giving component of turmeric, is an anti-inflammatory molecule that “has historical and now solid clinical evidence for reducing inflammation and pain,” according to Dr. Bonakdar. Though further study is required, the researchers note, one meta-analysis from 2016 that was published in the Journal of Medicinal Food found that turmeric extract was successful in treating arthritis. Even so, it’s worthwhile to include the spice in your meals (add raw root to a smoothie or water as rice cooks). If supplements are right for you, ask your doctor.

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Run For Inclusion 2023 Returns with Signature Blindfold Walk for Its Ninth Edition 

By
Team JustRunLah!
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Singapore, 25 May 2023 – Returning for its ninth edition, Run for Inclusion 2023, sets to unite individuals from all walks of life again, providing more opportunities for persons with special needs (PWSNs) to engage in physical activities. Bringing back its signature Blindfold Walk after a three-year hiatus, the event will take place on 2nd September 2023 at 5 pm on the picturesque grounds of the Singapore Turf Club (STC), Kranji.

Run for Inclusion is organised by Runninghour, an inclusive sports co-operative and prominent advocate for integrating PWSNs through sports. As one of the nation’s largest inclusive mass running events, it serves as a rallying call for people to come together and run alongside PWSNs that are hard of hearing, physically, visually and intellectually challenged and persons with autism or undergoing mental recovery. 

Embracing Diversity Through Inclusive Sports 

With various categories to choose from, participants can engage in their preferred activity, be it running, walking or cycling. Options include personalised distances of up to 3km or 5km run or walk, 10km run and an 18km cycling category with a tandem option specially designed to accommodate PWSNs.

One of the event’s most anticipated highlights is the return of the Signature Blindfold Walk. Fostering a sense of empathy and understanding for the challenges faced by PWSNs, this unique experience allows participants to partner up and engage in blindfolded walking. Participants can wear a blindfold for the first 500 metres, paired with a sighted person, before swapping roles for the next 500 metres. Participants can also choose to complete the route without blindfolds.

Uniting Communities Through Sports 

Over the years, Run for Inclusion has garnered overwhelming support from the community. More than 10,000 runners, including over 3,000 special needs participants, have joined this empowering event.

With a projected signup of 2,200 participants, including over 1,000 complimentary entries exclusively provided to PWSNs and their dedicated caregivers (limited to one caregiver per PWSN), Run for Inclusion continues to receive immense support from sponsors who believe in fostering inclusivity. Notable sponsors for this year’s event include Central Singapore Community Development Council, Japanese Chamber of Commerce & Industry, Singapore Sports Hub, Singapore Turf Club, SportCares, and more.

In addition to individual participants, this edition will include the involvement of schools, either as ushers or active participants in the run. In addition to individual participants, this edition will include the involvement of schools, either as ushers or active participants in the run. These schools play a vital role in contributing to the atmosphere, further amplifying the spirit of inclusivity while educating and inspiring the younger generation on the importance of embracing diversity.

Run for Inclusion 2023 Registration Details 

Run for Inclusion 2023 is currently open for registration. An early-bird special is available from now till 30 May 2023.

Click here to sign up for Run for Inclusion 2023.
For enquiries on the event, please email raceinfo@runninghour.com. 

Runninghour is supported by SportCares and Central Singapore Community Development Council. 

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The Music Run Returns to Singapore In Partnership With PTO Asian Open

By
Team JustRunLah!
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SINGAPORE, 25 May 2023 – The Professional Triathletes Organisation (PTO) has announced a partnership with popular running brand The Music Run to create an accessible and fun-packed option for its PTO Asian Open weekend on 19-20 August in Singapore.

After five years, The Music Run will make a much-anticipated return to the Lion City with its signature 5km fun run being one of the events staged alongside the PTO Tour’s women’s and men’s 100km PTO Asian Open professional races and two duathlon races over a standard 4.5km Run/32km Bike/4.5km Run and a longer 9km Run/64km Bike/9km Run. All races will be held in the Marina Bay area.

The addition of the open-to-all 5km run format with a pumping soundtrack featuring everyone’s favourite hits, ensures that everyone has a place at the PTO Asian Open weekend, creating the ultimate combination of exciting spectator sport and an enjoyable mass participation event. The Music Run has a strong following across Asia, after staging events in Singapore, Thailand, Indonesia, Philippines, China, Taiwan and a record breaking 17,000 participants in Kuala Lumpur in 2022.

“The Music Run has a proven track record of encouraging runners of all abilities to pull on their trainers and run around stunning city centre locations to the beat of their favourite tunes. We’re delighted to have The Music Run as part of our PTO Asian Open weekend as it makes its return to Singapore and gives everyone a great option to get involved in what will be a festival of multisport activity,” explained PTO CEO Sam Renouf.

“We’re absolutely thrilled to be partnering with the Professional Triathletes Organisation to bring The Music Run back to Singapore. It’s an iconic venue and the atmosphere is sure to be electric. It has been a long time since we staged The Music Run in Singapore and we have missed being here. We look forward to welcoming everyone back to participate in our signature run with their family and friends,” said Fresh Events Asia General Manager Jeff Ross.

“We’re absolutely thrilled to be partnering with the Professional Triathletes Organisation to bring The Music Run back to Singapore. It’s an iconic venue and the atmosphere is sure to be electric. It has been a long time since we staged The Music Run in Singapore and we have missed being here. We look forward to welcoming everyone back to participate in our signature run with their family and friends,” said Fresh Events Asia General Manager Jeff Ross.

Registration for The Music Run will open officially on Thursday, 1 June at 12pm (Singapore time) via www.themusicrrun.com.sg but you can pre-register your interest now at the same URL.

The PTO Asian Open professional 100km races are part of the new PTO Tour, triathlon’s leading annual race series, which is staging high profile events in different cities around the world that pit the world’s best athletes head-to-head. Singapore will feature the top 20 female and male athletes battling it out for a US$600,000 prize fund split equally between women and men, with the winners taking home US$100,000. All the action will be broadcast live around the world to 195 territories courtesy of the PTO Tour’s partnerships with Warner Bros. Discovery and a series of other regional and national broadcasters. In Singapore, the PTO Asian Open will also be shown ‘live’ on meWATCH, Mediacorp’s digital streaming platform, alongside a preview programme and race highlights show that will also be broadcast on Channel 5, Mediacorp’s English language free to-air channel.

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5 Tips For Getting Leaner

By
Team JustRunLah!
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Many people who want to lose weight also want to get leaner and fitter. Doing so means shedding fat and leaving lean muscles. Sometimes, they may also want to increase their muscle mass but remain within a decent weight range.

However, with the ways of modern life, doing this can be difficult for many people who might not have the time to exercise or cannot kick ingrained dietary habits. That said, you can make a few changes and adopt new habits to help you get leaner.

1. Reduce Your Caloric Intake

The best way to get a lean physique is to have a calorie deficit. Doing so entails utilizing more calories than you consume. It is not enough to cut out food from your diet; it is also important to check which foods you are cutting out. You might cut out foods with high nutritional value if you are not careful, and this can make the process less efficient.

The best way to keep track of your calories is to find foods with fewer of them and high nutritional value and create meals ahead of time. When you do this, you will be less tempted to eat something with little to no nutritional value but still high in calories.

2. Increase Cardio

Besides reducing caloric intake, cardio remains one of the best ways to burn calories. It can be difficult to burn the same number of calories lifting weights as you would riding a bike or doing HIIT (High-Intensity Interval Training). The high amounts of calories utilized by doing cardio and similar exercises are also typically higher than the amount your body utilizes due to having bigger muscles. If you are not doing it yet, consider incorporating HIIT and other cardio exercises into your routines.

3. Lift Heavier

Cardio is an excellent way of burning more calories and losing fat, but many people also lose muscle mass as they increase their cardio exercises. The heavier weight forces the body to retain the muscle and is recommended alongside cardio for both men and women.

One thing to remember is that lifting the same weights and doing the same repetitions will lead to a workout plateau. To avoid this, vary the weights and the types of repetitions you do so your body does not get used to the same weights and actions. Even though lifting while getting leaner will not lead to the bulking you see in bodybuilders, you will have a better definition due to having less fat and bigger muscles.

4. Avoid Cheat Meals

Many people “reward” themselves with a cheat meal once they hit a milestone, like losing a specific amount of weight in a given period. Cheat meals can feel great, especially if you have changed your diet while trying to get leaner. The problem with cheat meals is that they can get you back into the bad habits that have hindered getting the leaner body you want.

It is best to avoid cheat meals until you have lost significant weight, with 20 kilograms being a reasonable amount. Also, wait until you have developed new dietary habits before you start eating cheat meals, and even then, limit yourself to one or two a week. Additionally, avoid cheat days as much as you can. The calories you consume in a single day can add up quickly and erase all the gains you have made so far.

5. Eat Adequate Protein

Your body needs the amino acids that are the building blocks of proteins to build muscles. Nutritionists suggest you supplement with 1 gram of protein for every kilogram, not pound, of body weight. However, if you eat a diet with a lot of meat, eggs, dairy products and other foods high in protein, you do not need to supplement.

Getting fitter and leaner takes a bit of time and requires a series of steps and new habits to keep seeing progress. As you change your exercise and diet, remember to have fun to make the process easier.

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5 Mistakes to Avoid After Running

By
Team JustRunLah!
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Running exposes your body to a lot of training stimuli. You have to pay attention to every step, which puts your muscles to the test, your joints under more strain, and your brain on overdrive. After your workout is over, a crucial period called recuperation begins. In order to reach the next performance level, your body now makes up for the stress it experienced.

In spite of this, many runners make mistakes after running that interfere with the recovery process.

MISTAKE #1: YOU SKIP THE COOLING DOWN PHASE

After taking your final stride in your running shoes, do you immediately drop on the couch? Big mistake; you never want to stop your running training so quickly. After each run, give your body a chance to calm down progressively. Consciously ending your workout signals to your body that it can begin the recuperation process.

Training tip: Reduce the speed to lower your heart rate during the final five minutes of your run. Use a foam roller to relax your muscles or stretch them out. You maintain flexibility and avoid soreness by doing this. Additionally, you have some downtime before diving into the stress of daily life.

MISTAKE #2: YOU FAIL TO REHYDRATE

Rehydrating after your run is essential for your body to function correctly and eliminate metabolic waste (such as lactic acid, which is created after a hard workout). You should consume adequate water or electrolyte replacement beverages within two hours of jogging for this reason. This will immediately give your muscles the nutrition and oxygen they need to stay healthy and flexible.

Training tip: For every hour you exercise, we recommend increasing your fluid intake:

  • 0.5 liter for moderate activity
  • 1 liter for intense activity
  • 1.5 liters for heavy exercise

MISTAKE #3: YOU DONT REPLENISH YOUR GLYCOGEN STORES

During your run, you consume all of your body’s energy, burn calories, and use up all of its resources, working your muscles, tendons, ligaments, and skeletal system. After running, these resources must be refilled as soon as possible. You can get injured if you don’t provide your body with energy after working out.

MISTAKE #4: YOU EAT EVERYTHING IN SIGHT AFTER THE RUN

Many people who run overestimate their calories burned. People who frequently treat themselves to treats like candy, chips, or a beer after jogging run the risk of consuming more calories than they burned.

Alcohol and foods high in fat and sugar not only have a lot of empty calories, but they also prevent vital post-workout recovery. This may extend the recuperation phase by days!

MISTAKE #5: YOUR BODY NEVER GETS A BREAK

When you exercise, your body is put under a lot of stress. It requires a break to develop (like increasing your degree of endurance). Ensure that you receive enough rest. Your tendons, bones, and muscles get a chance to repair themselves while you sleep. To recover from running, the body need seven to eight hours of uninterrupted sleep. A power nap around lunchtime offers even more recovery benefits!

What results from insufficient sleep? A longer duration of sleep deprivation will result in decreased performance, an increased risk of injury, and strain.

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Lazada Run Regional Tour Grand Finale To Be Hosted In Singapore

By
Team JustRunLah!
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Lazada encourages Singapore to ‘Add Fitness to Life’ and compete for a combined cash prize of over $30,000 by taking part in final leg of the regional run held on 23 July at Marina Barrage.

Singapore, 18 May 2023 – Lazada, Southeast Asia’s pioneer eCommerce platform, has today officially announced that Lazada Run Singapore, the first-ever race organised by an eCommerce platform, will be held on 23 July 2023, flagging off at Marina Barrage.

The Singapore race marks the final leg of the multi-country race which also takes place in Vietnam, Indonesia, Thailand, the Philippines, and Malaysia before the finale. As the final race, Singapore will also play host to the winners of the 21KM and 10KM races from the region to compete for the ultimate prize of US$3,500. The prize is also open to Singapore race participants and they will automatically qualify based on their finishing position.

The prizes don’t stop there – additional cash prizes of S$3,000 and S$2,000 will be awarded to first place finishers for the 21KM and 10KM categories respectively, with cash prizes for second and third place finishers as well.

Participants will be energised by some of the most scenic views in Singapore during the run, passing by distinctive landmarks such as Marina Bay Sands, Gardens by the Bay, the National Stadium and the beautiful beaches of the East Coast Park. The routes will also feature “Add to Life” arches that
automatically enter participants who run beneath them within stipulated timings into a lucky draw, and stand to win attractive prizes. For the first time ever in a running event, pacers with vouchers attached to their waist will enter the race halfway, which participants can grab.

In the lead up to the race, Lazada has partnered with Running Department, the biggest running club in Singapore, to run a series of running clinics to help participants better prepare for the run. The clinics will be in June and July, with a total of four sessions eligible for Lazada Run participants to sign up for.

Singapore was selected for the finale of Lazada Run in a demonstration of the business’ commitment to the market as Lazada’s headquarters, and to pay homage to the heritage of where Lazada was founded more than a decade ago. Lazada One, which opened its doors last year in Bras Basah, was designed with the next generation of tech and eCommerce talent in mind.

Lazada Singapore CEO Loh Wee Lee commented, “We are proud to host the finale of Lazada Run in Singapore. This first-of-its-kind race organised by an eCommerce platform is testament to Singapore’s vibrancy and inclusivity in terms of lifestyle offerings and events for all to enjoy. We make it our mission to build deeper connections with our customers and reward them by creating fresh new experiences for them to enjoy, online and offline – we can’t wait to meet more of our customers on 23 July.”

For race participants as well as spectators, a race village will feature stage entertainment and include a programme of activities, including a mass warm-up session led by a fitness influencer.

Marcus Chew, Chief Marketing Officer, Lazada Group, said: “An event like Lazada Run has never before been organised by an eCommerce platform, and we are also the first to reward participants simply for running the race. Lazada has always been a front-runner when it comes to innovation and new ways to engage customers – from livestream selling on LazLive and fun giveaways for 11.11 to Lazada Run – our latest major event. As an avid runner myself, I can’t wait to join the runners on the big day and meet winners from around the region.”

Ticket sales and registration for the Lazada Run Singapore will close on 30 June. Interested participants can sign up for their race through the Lazada app here.

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Make It Possible With NUS Giving Run Big Virtual Edition 2023

By
Team JustRunLah!
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Tough times don’t last, tough people do

Make history by being part of NUS Giving Run Big 2023! Be a part of this greater movement as all proceed will go towards supporting the Enhanced Financial Aid Scheme at the University.

Since 2019, NUS Giving Run BIG is held annually to celebrate and recognise changemakers who have made a positive impact in the lives of others. Through our See the Possibility Campaign, we are making a transformative impact in five key areas such as Community and Social Mobility, Smart Technology and Connectivity, Healthy Longevity, Innovation and Enterprise, and Urbanisation and Sustainability.

Run BIG 2023 is even more meaningful as 100% of the proceeds will go towards supporting the University’s Enhanced Financial Aid Scheme. Your support will enable today’s students to become tomorrow’s changemakers and inspire them to pay it forward to the community in the future.

Join the run not only to beat your personal best, or to simply feel the thrill of accomplishing an exciting feat, but also to support a good cause!

NUS Giving Run is back with a *HOT* New Category!

For the first time, this year’s virtual Run BIG will include a new cycling category. Participants can choose to run or cycle from anywhere and at any time within the race period.

Get ready for their biggest event of the year! NUS Giving Run BIG is back and better than ever. From 2 to 11 September 2023, push your limits with their Virtual Challenge.

Pick your categories!

With a total of 5 exciting categories to choose from, you can opt to run or cycle (or both!) at your own pace and within your own space, to complete the required distance. Whether it’s a scenic route or just around your block, where you choose to complete the challenge is entirely up to you.

Seize the chance to save more!

Early bird registration ends 20 June 2023 at 2359 hrs! Don’t miss out on this great chance to bring your whole family!

Claim your entitlements!

Every registered participant will receive a custom NUS Giving Run Big 2023 T-shirt, fanny pack, and other amazing goodies. The best part? All sales proceeds will go towards supporting the Enhanced Financial Aid Scheme at NUS.

Join them for an unforgettable Run BIG adventure for a great cause!

Visit the race website now to sign up or learn more!

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Singapore’s First Brain-Body Gym Opens In The Heart Of The CBD

By
Team JustRunLah!
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SPARKD moves to its new home in the CBD with a greater focus on optimising cognitive health, brain performance, and longevity for professionals and high performers

SINGAPORE, 18 MAY 2023 –SPARKD, Singapore’s first gym specialising in improving cognitive brain function and performance, has re-opened its doors in a new location in the heart of the Central Business District (CBD). Located at 61 Robinson Road, the gym aims to better serve the executive and professional clients around the district.

As workplaces continue to be influenced by global competition, machine learning, and AI, more working professionals are recognising the need to improve, adapt, and maintain their brain performance in order to stay ahead of the curve. Studies have shown that there is correlational evidence that supports the claim that cognitive ability is one of the most significant determinants of job performance (Murphy, 2019).

The 1570 square feet gym takes a science-based approach in their programming, combining physical and cognitive exercises, which have been proven to render better results in cognitive performance than either type of training alone (Lauenroth, Ioannidis, & Teichmann, 2016). Making use of equipment brought in from the US and Europe, such as Reaxing and SMARTfit, participants will go through training designed to stimulate various domains of the brain.

These same technologies are also being used by the Canadian and US Special Forces, Ferrari F1 drivers, Italian Rugby Federation as well as leading soccer teams such as Manchester United and Juventus.

The SPARKD Story

SPARKD was the brain child of Anna Milani after she lost her grandfather to Alzheimer’s in 2014. It ignited her strong desire to find ways to help people maintainor improve their brain health before it was too late. Armed with her research into various studies and speaking to experts within the neuroscience industry, along with familiarising herself with the different technology available, SPARKD was born.

Currently, SPARKD offers a variety of options – from small group sessions to personal training as well as corporate offerings. Each session is a multi-component training consisting of resistance, aerobic, coordination, motor, and balance training along with cognitive motor training drills. The sessions are designed to challenge the body to move in increasingly complex ways whilst engaging the brain to complete a cognitive activity at the same time, training the brain to be a more resilient, responsive, and adaptive organ.

Anna Milani, CEO and Founder of SPARKD shares, “We firmly believe that cognitive training is an integral part of healthy living and SPARKD is equipped to provide the brain fitness training to enhance our brain’s potential. There are many benefits to incorporating brain-body training into our routine and to slow the cognitive decline as we age.”

SPARKD Box Pilot Study

In 2022, SPARKD carried out a study to assess the efficacy of a short-term dual-tasking cognitive-motor training intervention on the well-being (cognitive, physical, and psychological) of individuals. Participants were required to attend three high-intensity interval training (HIIT) sessions a week consisting of combined physical and cognitive training, either simultaneously (dual tasking) or subsequently.

At the end of the six weeks, they were required to do a reassessment of a series of tasks testing eight different functions – reaction time, hand-eye coordination, inhibition, prioritisation, tracking, attention, executive function, and basic functional mobility. 75%of the participants saw an improvement in at least 6 of the 8 tasks given as compared to their scores at the start of the study. The study also showed that 75% of the participants saw a net percentile increase across the four measured domains -memory, reasoning, verbal ability, and concentration.

The Future of SPARKD

Anna sees the potential in growing SPARKD within the business community as top executives search for non-conventional methods to enhance their cognitive capabilities and perform at their highest level. She has her eyes set on expansion beyond Singapore and is eager to spread the powerful benefits of brain and body fitness with more people.

“We’re excited that our new space will be able to reach a greater audience and look forward to working with corporations and organisations to help improve their teams’ cognitive abilities while getting a great workout at the same time!” Anna Milani adds.

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Record-Breaking Feats Created At The 2023 Desaru Coast Multisport Festival

By
Team JustRunLah!
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  • More than 1,250 participants took part at this year’s edition
  • Harry Sinclair from Australia, finished as fastest overall male with a record time finish of 04:26:27
  • Siblings Daniel John Chen and Esther Joy Chen earn plaudits as top Malaysian finishers
  • Hong Kong’s Leanne Szeto takes home double wins as fastest female finisher at the 5150 and first finisher in her age-group at the IRONMAN 70.3

Desaru, 14 May 2023 – The increasing mass appeal of triathlon in Malaysia was showcased through the 2023 Desaru Coast Multisport Festival (DCMF), which witnessed over 1,250 participations from more than 50 countries who turned up over the weekend.

The three-day Multisport Festival featured a host of events for beginners to seasoned athletes who participated in various events including the IRONMAN 70.3 Desaru Coast, 5150 Triathlon Desaru Coast, Desaru Coast Sprint Triathlon and the IRONKIDS Desaru Coast.

This year’s event was made even more appealing by the fact that there were 55 qualification slots to the 2023 IRONMAN 70.3 World Championship in Lahti, Finland (26 & 27 August 2023).

25 of those slots were reserved specially for women, which highlighted the intent of the organizers to encourage participation amongst budding female triathletes.

With so many world championships slots to offer, the IRONMAN 70.3 Desaru Coast race on Sunday turned out to be a hugely engaging affair, with close to 900 participants starting out on a 1.9km swim from The Westin Desaru Coast Resort. They soon transitioned to a 90km bike course along the long straight, shaded roads before finishing off with a 21km run that culminated with the finish line back at The Westin Desaru Coast Resort.

Malaysian siblings Daniel John Chen and Esther Joy Chen, who had only just recovered from a Covid-19 bout last week, dominated the course as the fastest Malaysians.

Esther, the 2022 SEA Games Triathlete who beat her older brother with a finishing time of 05:03:09, admitted she didn’t know what to expect on her debut IRONMAN 70.3 race. “I couldn’t have asked for a better performance in my first race. I didn’t expect to do this well and to outrun my brother, especially after recovering from Covid-19 a week ago.”

Daniel meanwhile finished with a time of 05:03:44.

Harry Sinclair was crowned the overall fastest male finisher after the Australian turned in a strong and consistent performance to cross the finish line in first place under scorching conditions in Desaru. The 26-year-old said this was the most challenging race he’d ever endured.

“This was a big mental game and I had to keep grinding. I am glad I got it done, this is the hardest race I have ever done. It was a tactical race, I was at the front and I had to keep pushing to get the win,” said Sinclair.

Choo Ling Er meanwhile continued to make Malaysia her happy hunting ground. The Singaporean who won last year’s IRONMAN Langkawi 70.3 came out tops in Desaru as the fastest overall female finisher with a time of 04:49:52

“It was a good day for me. The plan was to swim steady, go hard on the bike and hold on to the run for the win. The weather was brutal, but I’m from Singapore and the last three weeks we have experienced a heatwave so it was a good acclimatization for me,” she said.

The IRONMAN 70.3 Desaru Coast oldest female finisher was Michiyo Sekiya, 62, from Japan who finished at 07:12:13, whereas the oldest male finisher was Japan-based Michael Turoczy, 70, with a finish time of 07:54:25.

Another notable participant included 2023 SEA Games Duathlete Tahira Najmunisaa who finished 3rd in her age group of 30-39 with a finish time of 05:31:11

While the IRONMAN 70.3 delivered as the marquee event, the fringe events such as the Sprint Triathlon and 5150 Triathlon also proved a valuable experience for participants who wanted to get a first-hand IRONMAN experience.

The Desaru Coast Sprint Triathlon started out with a 750m swim, before transitioning to a 20km bike and finishing off with a 5km run.

The 5150 Triathlon Desaru Coast provided a more challenging experience with a 1.5km swim, before participants headed out on a 40km bike ride and completed with a 10km run.

For this Olympic distance category, former national triathlete Thiang Choong Yoong finished as fastest overall male finisher and fastest Malaysian with a time of 02:19:28, while Australian Leanne Szeto finished as the top female by clocking 2:24:13. Effarezan Abdul Rahman meanwhile took home the honours as the fastest Malaysian female with a time of 3:13:50.

The IRONKIDS also provided plenty of fun for more than 70 kids who participated, with a comprehensive crew of marshals and security personnel ensuring a safe zone for the children to swim, bike and run.

This year’s Desaru Coast Multisport Festival also served up an array of side activities for the 1,200 plus participants to enjoy throughout the weekend. It included the Milo x Wavvy Hub Surfskate Clinic, 5 Club Speed Golf and the Desaru Coast Festival Village for the weekends’ festival go-ers.

IRONMAN Asia Managing Director Jeff Edwards said yet another successful series in Desaru only highlights the significance of this venue as a pivotal race in the IRONMAN calendar.

“The success of back-to-back IRONMAN races here in Desaru Coast shows what an important event this is not just for Asia, but globally as well. We saw a great representation from not just Malaysians, but also triathletes from all over the world and it is an indication this race will only grow bigger and more successful,” he said.

Desaru Coast Managing Director and Chief Executive Officer Roslina Arbak pledged the venue’s commitment to hosting the IRONMAN.

“Desaru Coast had the immense pleasure to host this three-day international sporting gala at our integrated destination resort for the second time. It was heartening for us to watch guests enjoy not only the races but also the festivities and activities throughout the three days.

“For this reason, we are determined to continue growing the festival. In continuing our commitment to host the Desaru Coast Multisport Festival presented by IRONMAN we hope that in the years to come Desaru Coast and the state of Johor become synonymous with the IRONMAN brand in the international circuit, making sports tourism a collective pillar of success for us,” said Chief Executive Officer, Roslina Arbak.

2023 Desaru Coast Multisport Festival Official Results

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Are You Up For A Challenge? The National Vertical Marathon Is Not For The Faint Of Heart

By
Team JustRunLah!
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Have you ever wanted to climb 33 storeys high? Do you think you have what it takes to reach the top? The National Vertical Marathon is definitely for you!

National Vertical Marathon (NVM) is an annual national sporting event that sees its participants scale the great heights of a skyscraper by racing up flights of stairs. It is the brainchild of Nanyang Technological University (NTU) Sports Club, a well-established, non-profit constituent club run entirely by students.

After their 2 years hiatus in 2020 and 2021, NVM 2023 is set to take place on 4 June 2023, Sunday, 7.00am to 5.30pm, at Guoco Tower, where participants of all ages scale the building to level 33 (150m) to enjoy a scenic view of the CBD. Their normal registration opens from 7 May to 27 May 2023. This year’s NVM will have a range of fringe activities, from sports to the arts and crafts, to ensure that there is something for everyone to enjoy and take away. With “Snake and Stairs” as our theme, they hope to transport the participants back in time while also creating new memories that they will cherish for years to come.

Event Information

Date: 4 June 2023
Time: 0700 to 1730
Venue: Guoco Tower, 1 Wallich St, Singapore 078881
Height: 33 levels / 150m

The Guoco Tower

Located in the heart of Singapore’s Central Business District, Guoco Tower is the tallest building in Singapore. The 290m-tall tower is a vertical city that rises directly above Tanjong Pagar MRT station, comprising Grade A offices, luxury residences, retail spaces, a hotel and an expansive urban park.

Guoco Tower’s state-of-the-art facilities and central location make it an ideal venue for hosting the event, offering a unique and challenging experience for those seeking a taste of adventure in the heart of Singapore.

Race Categories

INDIVIDUAL

  1. MEN’S & WOMEN’S OPEN – The Men’s and Women’s Open categories are for runners aged 16 and above who are looking to push themselves to the limit. Whether you’re a seasoned athlete or a first-time competitor, the Men’s and Women’s Open offer a challenging and exhilarating experience.
  2. VETERANS’ OPEN – Designed for runners aged 45 and above, the Veterans’ Open offers a chance to showcase your endurance and experience. Join fellow seasoned runners and compete for a chance to prove that age is just a number.
  3. YOUTHS’ OPEN – The Youths’ Open category is for runners aged 16 to 24 who are ready to push their limits. Whether you’re a competitive runner or just looking for a new challenge, this category offers a chance to showcase your speed, endurance, and determination.
  4. JUNIOR CLIMBERS – The Junior Climbers category is for young runners aged 10 to 15 who are ready to take on the challenge. With a focus on youth fitness and endurance, Junior Climbers can test their limits and build their skills in a supportive and exciting environment.

TEAMS

  1. TEAMS’ OPEN – The Teams’ Open is for teams of four or five runners, with a minimum of two female runners, aged 16 and above. The Teams’ Open allows runners to compete alongside their friends or colleagues and push each other to reach the top of the vertical marathon course. With a focus on teamwork and camaraderie, this category offers a unique and exciting challenge for groups of runners of all levels.
  2. DUO CHALLENGE – The Duo Challenge is a category for teams of two runners, aged 16 and above, who are ready to tackle the vertical marathon together. Whether you’re competing for fun or aiming for the top spot, this category offers a chance to test your teamwork and endurance as you make your way up the challenging course. Join other duos and see how fast you can make the climb.
  3. YOUTH CHALLENGE – The Youth Challenge is a category for teams of four or five runners, with a minimum of two female runners, aged 16 to 24. This category provides a unique opportunity for youths to test their fitness and endurance in a challenging and exciting environment. This category is open to Pre-U and Uni students with separate pricing.
  4. FAMILY FUN RUN – The Family Fun Run is a category for families to participate in the climb together. This category requires a team of three, four or five runners who are all family members, with at least one child aged 10 to 18, and between 1 to 2 adults aged 19 and above. The Family Fun Run is a great way for families to bond and work together, while also promoting an active and healthy lifestyle.

RELAY RACE

  1. RELAY CHALLENGE – The Relay Challenge is a category for teams of three runners, with a minimum of one female runner, aged 16 and above who will work together to reach the top of the vertical marathon course. Each runner will be stationed on a different level of the building, and they will pass the baton to their teammate before making their way up to the next level. This category encourages runners to showcase their endurance, agility, and teamwork skills, making it an exhilarating and competitive event for participants. There will be prizes for the Fastest Corporate and Fastest Public Teams.

Entitlements

Every participant will receive a race pack containing an Event T-shirt and a Finisher Medal upon completion!

A chance to win prizes

The National Vertical Marathon is also giving the Top 3 placing participants a chance to walk away with prizes and top-placing medals!

Our Prizes include hampers such as the following for all categories:

1st place – hamper worth up to S$500
2nd place – hamper worth up to S$350
3rd place – hamper worth up to S$250

To register and find out more, click here!

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Zentosa LiveWELL Festival returns with over 250 activities across five holistic pillars of wellness

By
Team JustRunLah!
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10 May 2023, Singapore – Zentosa LiveWELL Festival* returns to Sentosa with a holistic wellness compass for guests to curate their personal journey of wellness discovery. From 10 June to 9 July, the second edition of the festival will transform Sentosa into an island retreat with over 250 activities across five holistic pillars of wellness for festival-goers.

Leveraging Sentosa’s unique island vibes, Zentosa LiveWELL Festival will offer a range of experiences all across Sentosa Island, suitable for both Singapore residents and guests from around the region looking for a novel approach to wellness in an island-city getaway. Organised by Sentosa Development Corporation (SDC), and in collaboration with the Wellness Festival Singapore, the festival also empowers guests to care for their mental health, even as more Singaporean residents are willing to seek help for their mental wellbeing.

A highlight is the new mental and emotional wellness zone, FeelWELL at Fort Siloso, anchored by art installations and poetry created by local artists Kult Studio & Gallery and Charlene Shepherdson, in collaboration with the National Arts Council and National Heritage Board. The installations and poetry tap into the storied history of Fort Siloso and aim to create an immersive experience for guests as they journey through quiet moments of self-reflection.

The festivities will kick off on 10 June with a specially organised Discovery Walk, where guests can discover more about Sentosa’s coastal and natural history as they embark on the walk with plenty of insightful pit stops along the way. Flagging off the Discovery Walk is Korean mixed martial artist and judoka Mr Choo Sung-hoon (better known by his nickname ‘Sexyama’), who had recently appeared on reality competition series, ‘Physical: 100’. As an exclusive privilege, Sentosa Islander members can register for one of 100 slots for an exclusive meet-and-greet session with him.

Zentosa LiveWELL Festival Village

Taking centre stage is the Zentosa LiveWELL Festival Village, housed at Southside from 10 to 25 June, leveraging the venue’s picturesque bayfront views as a serene yet vibrant backdrop. Aside from the ongoing activities and workouts, festival-goers can look forward to health- related talks, healthy food and beverage (F&B) options, and a range of free music programmes including Jazz by the Beach. SDC has also partnered The Body Shop Singapore which will be conducting yoga sessions at the Festival Village featuring instructor Brandon Chong.

Guests can curate their own wellness journey from across more than 250 activities at the festival, categorised into five key pillars, with mental wellness and the positive effects of strong lasting relationships as new focus areas this year.

FeelWELL – Building on mental wellness at Fort Siloso

FeelWELL will nurture one’s mind and soul through a transformative art installation by Kult Studio & Gallery. The installation ‘The Way to Wellness’ will be exhibited across three tunnels of Fort Siloso and brings guests on a journey to inner peace through visual, auditory, and tactile cues. The installation is deliberately interactive, drawing festival-goers in to evoke a sense of introspection and reflection, leaving them renewed and reinvigorated at the end of their journey. Throughout each tunnel, visitors will get to experience the marvels of Charlene Shepherdson’s literary works and appreciate the series of narratives and poems created by the artist. (Please see Annex for more information about the installations)

Guests can also pledge their commitment to better their own wellness journey by inking their pledge on a coloured ribbon which will be streamed together by local artists into a temporary art installation at the Fort Siloso Skywalk.

Artist impressions of the ‘Resolutions’ installation at Tunnel A Complex at Fort Siloso
Artist impressions of the ‘Resolutions’ installation at Tunnel A Complex at Fort Siloso

Aside from the art installation, guests can also experience the healing power of plants through hands-on therapeutic horticulture workshops, among other activities that nurture guests’ emotional and mental wellness.

Create a piece of moss art at one of the FeelWELL workshops at Fort Siloso

BondWELL – Strengthening relationships with loved ones at Imbiah

Strong relationships with loved ones are key to one’s overall wellbeing, and activities at BondWELL will enable guests to immerse themselves in the welcoming environment and reconnect with loved ones. Stroll through the verdant surroundings of the Imbiah Trail, recharge through the healing and sensorial qualities of the forest via the Therapeutic Forest Walk @ Imbiah Trail, while gaining a deeper appreciation of the natural surroundings. Additionally, guests can ‘digitally detox’ from their devices and reconnect with family and friends through nostalgic and tradition games such as five-stones, pick-up sticks at the Imbiah Forecourt located just outside of Madame Tussauds Singapore.

Reconnect with your loved ones at the Discovery Walk as you explore the lesser-known parts of Sentosa

Return of popular experiences from 2022 (PlayWELL, EatWELL, and RestWELL)

Building on the positive guest feedback and encouraging participation in the inaugural edition, the key pillars of physical wellness (PlayWELL), healthy eating (EatWELL), and mindful resting (RestWELL) will return.

Fitness and mindfulness come together in these curated experiences designed to bring guests closer to their own physical wellbeing goals. One example is the enhanced True Fitness Hour, in partnership with True Fitness, where workout buffs can register for sessions with yoga instructor Yenny Christine and pick up tips to enhance their spinal flexibility, or learn about calisthenics from celebrity coach Jacob Manning. Other True Fitness Hour sessions include Fight Do, a high-intensity class combining boxing and martial arts, as well as KPopX Fitness and Zumba.

Register for the True Fitness Hour workouts with Yenny Christine (left) and Jacob Manning (right) among other exhilarating classes

For those looking to take their workouts up a notch, sign up for classes such as Silent Kickboxing, a workout session wit music and vocals beamed directly to an individual’s headset, Beach Pop Cycle, an energetic cycling session with a groovy upbeat soundtrack, or WeBarre Stretch & Technique, a mix of floor Barre moves to achieve deep, active stretches.

Challenge one’s physical fitness at the PlayWELL workouts such as Silent Kickboxing, Beach Pop Cycle, WeBarre Stretch & Technique, and more

Meanwhile, families can also register for another fun walk, Pa Pa Zou, on 2 July, a community initiative founded by Jack Neo that aims to inspire Singaporeans to embrace an active lifestyle by walking alongside local artistes and celebrities.

Discover the art of living well all around Sentosa

Further exemplifying the holistic One Sentosa experience, there will also be a range of health and wellness offerings by businesses on Sentosa as well as event partners and collaborators during this period. These include:

  • Wellness staycation programmes coupled with healthy meal options at participating hotels Capella Singapore, Oasia Resort Sentosa, Resorts World Sentosa hotels, Shangri-La Rasa Sentosa, Sofitel Singapore Sentosa Resort and Spa, and W Singapore – Sentosa Cove.
  • Healthier menu choices at eateries such as Rumours Beach Club, Siloso Beach Resort, as well as eateries at Quayside Isle, and more.
  • Family bonding packages at attractions such as Madame Tussauds Singapore, Scentopia, Singapore Cable Car, SkyHelix Sentosa, Skypark Sentosa by AJ Hackett, among others.
  • Yoga sessions in the “Van Gogh: The Immersive Experience” at Resorts World Sentosa.

Tickets for activities and experiences at Zentosa LiveWELL Festival Village are priced at either $10 or $15 per session and will go on sale from Thu 18 May onwards. Sentosa Islander members can also enjoy a 20% discount off their bookings. For more information about Zentosa LiveWELL Festival 2023, please visit https://zentosafest.sentosa.com.sg

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L’Étape Malaysia By Tour De France Returns To Desaru Coast

By
Team JustRunLah!
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  • Organizers fulfill promise to send last year’s winners and a Johor-born cyclist to the prestigious L’Étape Du Tour de France, held in Annemasse, France
  • This second edition features new upgrades including an advanced timing chip and a separate race-course for THE RACE (140km) & THE RIDE (60km) and a dedicated ELITE Category

JOHOR BAHRU, 10 MAY 2023 – After a successful debut in Malaysia last year, L’Étape Malaysia is back with a host of latest upgrades to give cycling enthusiasts a big mission to fulfill when the Tour De France race model gets underway from July 7-8 at the sun-kissed shores of Desaru Coast.

Dubbed “The World’s Greatest Amateur Cycling Event”, L’Étape by Tour de France is the only cyclosportive series that gives amateur cyclists the opportunity to truly live the Tour de France experience where they will race like a Tour de France participant.

Last year’s participation drew a total of 4,700 participants, making L’Étape Malaysia to be officially recognized as the world’s second largest L’Étape by Tour de France.

L’Étape has been organised in more than 20 countries including Malaysia, and for this edition alone over 2,500 participants have signed up so far, with organizers confident of securing 4,000 entries before the closing date of 9 June 2023.

Like last year, L’Étape Malaysia will consist of fiveracing categories. They include THE RACE (140km) and THE RIDE (60km) made up of individual men and women, as well as the Men’s Team (5 men) and Women’s Team (5 women).

This year’s edition will also see the introduction of the ELITE Category, a limited category that is dedicated exclusively to participants who want to challenge like the pros.

A professional race services will be provided for this category, including  dedicated mobile feeding, professional timing chip, dedicated traffic and logistics support, dedicated neutral services and much more.

Not one to sit on their laurels despite a good turnout last year, the co-organizers MUSE Group Asia and KPRJ Sports have noted feedbacks from the last year’s participants and pledged to stage a more comprehensive spectacle.

One key implementation this year is the introduction of an advanced timing chip technology, in a move to ensure the participants’ precise finishing time upon crossing the finish line.

The 2023 L’Étape Malaysia will also feature an improved technical team to drive enhanced performances from the racers. Cyclomotion – the leading technical provider for amateur racing, will form part of the L’Étape Malaysia technical crew, which means a bigger race technical team from troubleshooting to performance related assistance.

Racers can also expect a different challenge this year with a new route introduced at the long, shaded course of Desaru Coast. The 60km and 140km race routes will be separated so that they do not overlap, allowing cyclists to put their full focus on finishing with their best personal time. While having separate routes would cost the organizers more due to more route collaterals, it is a small price to pay compared to the racing convenience and overall experience for the participants.

This is backed up with a big support from the local authorities, including sufficient traffic personnel to ensure the race flow is smooth from start to finish. To reduce the risks of accidents, the water and aid stations will no longer be stationed by the road shoulder, rather it would be transformed into an “R&R” pitstop for participants to stop and fuel up.

The “R&R” would have its own space, meaning cyclists would have to turn away from the racecourse for their break, and this ultimately decreases the possibility of a pile-up, especially amongst first-timers who are not accustomed to water station stops.

A comprehensive race e-guide, including safety instructions would also be distributed before the race. These will be sent to the registered racers, and a short instructional video would also be available prior to race day.

To further prepare for race week, there will also be an eight-week L’Étape Cycling Clinic powered by aminoVITAL® where studio trainers train alongside interested participants. AminoVITAL® is a sport drink that contains 3,000mg of amino acids with mainly Branched Chain Amino Acids, that helps in energy boosting, muscle endurance and muscle recovery.

Helping athletes carve out a successful career is also one of the objectives of L’Étape, which is set to be fulfilled through last year’s male champion Elmi Juhari and female winner Yeong Zhen Yi who will participate at the L’Étape Du Tour de France along with another Johor-born cyclist, Heng Zi Hen.

The Johor-born representation comes as a testament to the growth of  road cycling in the state, and L’Étape Malaysia is giving a dream opportunity for this individual to participate at the prestigious L’Étape du Tour in France. The L’Étape du Tour de France is a mass cycling event happening the same week as L’Étape Johor.

Elmi, Yeong, and Heng are set for the ultimate experience of competing at the highest level in ‘Wave 0’, which is a starting group composed of all the winners from L’Étape races across the globe.

MUSE Group Asia is proud to fulfill its promise of sending these three representatives to the L’Étape Du Tour de France, and are confident the introduction of the latest technology and safety features would set this event apart from last year.

“We wanted these selected cyclists’ to experience the best of L’Étape, and we are honoured to send them to the prestigious L’Étape Du Tour de France. We have worked hard to ensure that the participants’ get an enriching overall experience, especially when it comes to their safety and race timing. We want them to be able to go out there and give their best with a peace of mind, and we will strive to make that happen,” said Riduwan Matni, CEO of Muse Group Asia.

Yang Berhormat Tuan Hairi bin Mad Shah, Chairman of the Youth, Sports, Entrepreneur Development, Cooperatives and Human Resources, was happy to welcome this international event to the Southern state once again.

“Hosting L’Étape Malaysia last year went some way to reinforcing the event on the global map. With a diverse participation from more than 40 countries this year, we are certain that Johor will also benefit immensely from the domestic tourism boost as we welcome them to experience our various attractions. Sending the Johor-born cyclist to the L’Étape Du Tour de France  is also a testament to Johor’s commitment to sports development to continue unearthing new talents. We look forward to working together with all the stakeholders to make this another successful event,” he said.

For that, KPRJ would be working in tandem with Muse Group Asia to ensure the racers expectations are met.“Kumpulan Prasarana Rakyat Johor Sdn Bhd (“KPRJ”) through its subsidiary, KPRJ Sports Sdn Bhd (“KSSB”) believes for this second year of organising the event, we will deliver the best racing experience for our participants, and it is evident through the latest introductions for this year’s event. We encourage every budding cyclist out there to come and be part of this premium global cycling event,” said Yang Berhormat Dato’ Lukman bin Abu Bakar, Chief Executive Officer of KPRJ.

Ambassador of France to Malaysia His Excellency Axel Cruau was looking forward to everyone converging yet again for this iconic event. “Since 1903, Le Tour de France has been so much more than a cycling race! It is a competition that tests the human limits, and yet that everyone can relate to. It takes place in the unique landscapes of France, and yet it is a show that the whole world can enjoy. It is a part of our national heritage that this year we are thrilled to share in Johor with our Malaysian friends,” he said.

“Chek Hup has been the official beverage sponsor – Coffee, Tea & Chocolate of this iconic cycling event for two consecutive years now. We are thrilled to be part of the cycling community once again, and to play our part by serving chilled and refreshing Kokoo Peppermint Chocolate Drink as an energy fuel to help the riders give their best performances. By constantly beholding the core principle of ‘We Value Life’, Chek Hup ensures that its beverages are all natural without any additives or artificial flavourings,” said Joseph Tan, Group Managing Director of Chek Hup.

Roslina Arbak, Chief Executive Officer of Desaru Development Holdings One Sdn. Bhd., master developer and operator of Desaru Coast, said, “As an international destination, we are once again extremely proud and happy to be chosen as the official venue of L’Étape by Tour de France in Malaysia. This year, we are pleased to have Hard Rock Hotel Desaru Coast join in as the Official Hotel for the event.”

“Venue hosting L’Étape Johor has become a Desaru Coast showcase to more international sporting events. As one of the biggest cycling tournaments in the world, hosting L’Étape by Tour de France has not only benefited our destination, it has brought a wider gain to the greater Desaru community. For this reason, Desaru Coast is committed to its longstanding support to Johor state in making Johor a hub for sports tourism in the country. We hope to continue making Desaru Coast the home to L’Étape Malaysia in the years to come,” said Roslina. 

For more information including the race routes, accommodation ideas, and other FAQs, go to www.letapemalaysia.com / www.facebook.com/letapemalaysia / www.instagram.com/letapemalaysia  /  www.tiktok.com/@letapemalaysia

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PTO Asian Open in Singapore: Race First Class

By
Team JustRunLah!
-

As part of the Professional Triathletes Organisation’s (PTO) continued expansion, the PTO Asian Open Duathlon will be held in Singapore on 20th August 2023.

An international duathlon event will take place in a groundbreaking race course along the Marina Bay Financial District as part of a multi-year partnership between the PTO, the Singapore Tourism Board (STB) and Sport Singapore. Spectators will be blessed with the opportunity to cheer their athlete multiple times each leg, while enjoying the festival activities and food and beverages. Bring the whole family and friends for an unforgettable weekend in a truly stunning location.

Commenting on the news, Sam Renouf, CEO of the PTO, said:

“When we were planning the first PTO Asian Open, the opportunity to stage the event in Singapore and seeing the world’s best triathletes race around the iconic Marina Bay was something that made sense on many levels. It is important that the PTO Tour goes to different continents, different kinds of courses and different climates – that will enable us to see who really is the greatest endurance athlete on the planet. Singapore will be a great destination as well as a great race venue.”

The PTO Asian Open will also offer exciting opportunities for amateur duathletes and sports enthusiasts to participate in this iconic event, with a variety of age-group races over the weekend. Amateurs will have the opportunity to compete on the same course seen on the global broadcast of top athletes. Starting with a run along Marina Bay and the famous Gardens by the Bay, the participants will embark on a spectacular bike ride through the city center.  

The two Duathlons will take place over two distances: a standard 4.5km Run/32km Bike/4.5km Run and a longer distance 9km Run/64km Bike/9km Run; both races have an individual or relay option that consists of 2 to 3 participants, including one cyclist.

The full list of course details for the Duathlon professional and experienced amateur PTO Asian Open races is available here and includes:

Run 1

The first run is on a flat surface, offering the most picturesque view of Singapore’s iconic skyline. Competitors in the Standard Duathlon will complete one 4.5km lap, while those in the Long Duathlon will complete two laps for a total of 9km.

Runners will be able to fuel up and hydrate at two aid stations per 4.5km lap. After running Run 1, you will arrive at transition, where you will prepare for the bike course.

The Bike

There is a closed city circuit route that starts and finishes at Marina Bay during the bike course. The fast course is mostly flat and on smooth tarmac with low rolling resistance. This course is unique because of its location – in the middle of the city with stunning views of Marina Bay and the city skyline.

Additionally, aid stations will be located along the bike route, where you can replenish energy and hydration.

Run 2

After cycling, you’ll have a chance to test your run strength again with one 4.5km lap for Standard Duathlon competitors and two 4.5km laps for Long Duathlon competitors. The second run follows the same route as the first – a flat, paved surface for blistering pace and a stunning view of Singapore’s iconic skyline.

Fuel and hydration will be available at two aid stations per 4.5km lap. As you finish Run 2, you’ll be rewarded with a grandstand finish fit for world-class athletes!

PTO Tour is also partnering with Warner Bros. to broadcast live the first-ever Asian Open to 170+ territories worldwide.

Join the race!

Become a part of the next chapter of triathlon history by signing up for the PTO Asian Open Duathlon today and enjoy early bird discounts till the 24th of May!

Click here for more information about PTO Asian Open!

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