Chicago Marathon 2017 – What A Win By Rupp & Dibaba

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October 9, 2017

The Bank of America Chicago Marathon were filled with top moments. With record holders and Olympians toeing the startling, of course we expected nothing short of spectacular. Here are a couple of highlights of the Chicago Marathon 2017!

#1 Galen Rupp Takes The Win

Photo Credits: Indian Express

Galen Rupp surges to a personal best of 2:09:20 to become the first American runner in more than a decade to run the title. He took over 30 seconds off his personal best done in Boston Marathon just in April. Rupp beat out fierce competition including defending champion Abel Kirui. Abel Kirui was not able to cover Rupp’s surge in the 24th mile. Abel came in 2nd in 2:09:48 while Bernard Kipyego of Kenya completed the podium with a timing of 2:10:23. Rupp has clinched top 3 spots in all 4 marathons he has run so far – 1st in the Olympic Trials, 3rd in the Rio Olympics, 2nd in Boston, and 1st in the Chicago Marathon.

#2 Dibaba Destroyed Her Competition

Photo Credits: Chicago Tribune

Tirunesh Dibaba is really on of the most decorated runners. She holds the 5000m World Record, and has run the 3rd fastest marathon timing in London just in April (record eligible). If anyone were a betting man, they would place their bets on Tirunesh. She ran strong. She went out fast, setting – at a 2 hour 16 minutes marathon pace. No-one could keep up with her after the half way point. Kosgei tried to stick with her, but could only manage for 6 miles. Dibaba added the Chicago Marathon Champion title to her already impressive resume.

#3 Brigid Kosgei Took Off 4 Minutes From Her Personal Best

Brigid Kosgei ran an impressive marathon. Although coming in 2nd, she was the final woman able to stick with Tirunesh Dibaba. That earned her a massive personal best. She took 4 minutes off her personal best, running a 2:20:22. Can we say wow?

#4 Jordan Hasay Crushes The American Course Record

Photo Credits: Sports Illustrated

Jordan Hasay completed the podium with a timing of 2:20:56. She crushed the American Course Record and became the 2nd fastest American Marathoner in history. She is so close to the American Record, we look forward to seeing her crush it soon. This is only the 2nd Marathon Hasay has ran. She ran the fastest debut time of 2:23:00 back in Boston in April.

Do You Have Noisy Joints? – That Click, Pop, Snap. What Does It Mean?

By

Mel

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October 8, 2017

The joints in our body may make an array of sounds. Our knuckles may crack, our knees may creak, our ankles may pop – so is this something to be worried about? Generally speaking if you don’t feel discomfort, you don’t have to lose any sleep over noisy joints! But here are a couple of different types of noisy to be aware of.

#1 Harmless Pops

Photo Credits: Prevention

These harmless pops occur when the fluid filled sacs within out joints gets stretched with a sudden change in position. This sound is thought to be either the creation of bubbles or the collapse of bubbles within the joints. So, basically any sudden change in movement would suffice in creating these sounds. This is why you do hear a pop when you crack your knuckles or crack you neck for instance. It’s harmless.

#2 Grinding and Rubbing

Now sometimes the sounds are more like are bones rubbing and grinding against each other. These are not mere harmless pops. This can be a sign of damaged cartilage, worn out cartilage or even inflammation. When cartilage gets worn out, it leaves a rough surface which could rub against our bones. Or it leaves the bones exposed to rub against one another. If this is the case, try to avoid high impact activity as to not aggravate it. Physiotherapy is recommended!

#3 Tendon Noises

Photo Credits: Nutraingredients

If your tendon is inflamed, your tendons can rub over your bones and cause noise. But with this, it is accompanied with pain. So you would know it isn’t just a harmless pop. Your tendons are swelled up and it gets inflamed and you get this real grinding kind of noise. You may want to get an anti-inflammatory gel such as Voltaren. Also, ice the inflamed tendon to reduce inflammation.

Conclusion

Basically if it is just a pop here and a snap there, it is like to be harmless. If it is accompanied by pain however, seek medical assistance and reduce heavy impact activity. Anything accompanied by pain is a red flag!

Chicago Marathon – Big Names, Fast Talent Running This Weekend

By

Mel

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October 7, 2017

This weekend, the field boasts World Record Holders and a field of Olympic Medalist.

Photo Credits: Nairo Bidigest

Dennis Kimetto, current world record holder with a time of 2:02:57 will be toeing the startling line. Looking to stop him is American Top Runner and Olympic Bronze Medalist in Rio – Galen Rupp. Abel Kirui – defending champion will also be looking to defend his title. In the mix there is also Rio Olympic Silver Medalist Feyisa Lilesa.

Photo credits: Athletics Weekly

On the female side, Kiplagat – back-to-back Champion with a personal best of 2:19:44 personal best will be looking to defend her crown. Looking to challenge her is the famous Tirunesh Dibaba. The older Dibaba sibling is the world record holder for the 5000m with a time of 14:1:15. Dibaba has also ran the 3rd fastest marathon timing in history back in London in April. She posted a timing of 2:17:56 with a visible stomach problem. It makes one wonder how much faster she could have gone on a good day with no issues. Of course there is also Jordan Hasay who posted the fastest debut time with a time of 2:23:00 back in Boston – really impressive.

But, anything can happen in the marathon distance. Will there be another surprise like Guye Adola? We can’t wait for the weekend! Happening on October 8th 720am central time.

10 Thoughts Every Runner Has Experienced

By

Mel

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October 6, 2017

Sometimes our runs makes us feel good and empowered, but sometimes it does leave us questioning our sanity. You ask yourself why you are doing this to yourself – again! Here are 10 thoughts you’ve probably experienced – some questioning whether you are insane and some to keep yourself going!

#1 Midway Into Your Run

“Hmm, what am I going to have for brunch after my run? Maybe that donut!”

#2 While Running Downhill

“I’m King/Queen of the Road!”

#3 When you’re 2km From Finishing Your Run

I can do this! I am strong!

#4 While Tackling An Uphill

“What goes up, must go down!”

#5 When You Are Lacing Your Shoes At 5am In The Morning

“Am I Insane? What’s wrong with me? What am I doing up at this ungodly hour?”

#6 When You Finish Your Run

“I’m so glad I made it today! Now to feast!”

#7 When The Going Gets Tough

“Train Hard to Race Easy!”

#8 When There Is Headwind

“It’s not that I’m running slow, the wind is pushing me backwards!”

#9 When You’re Midway Through Your Run

“Okay, we’re halfway there! Just one more time! I can do this!”

#10 When You Wake Up Feeling Sore

“Sore never felt so good! Stronger than yesterday!”

Do you have any other thoughts that go through your mind when you run? Feel free to share them in the comments!

How To Best Prep Yourself For Race Day

By

Mel

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October 6, 2017

It’s quite daunting isn’t it – all that training cumulating to just that one big day. You either make it or break it on that day. Remember, a good run is no accident. It is the result of hard work, determination and grit. But having done all the hard work, remember that all the minor details do count as well. Don’t let a few minor details deter you from a new personal best. Pay attention to the small things! The small things could make or break your race!

One Week Prior To Race

Get sufficient snooze because it’s taper time. Your workouts prior to taper week would have been hard sessions so you need to give your body a chance to rest and recover! Remember though, rest and recovery days are part of training not a chance to avoid training.
Eat a well balanced healthy diet. It’s time to carb up. 4 days prior to race day, it’s time to carbo-load to top up your glycogen stores. This doesn’t mean eat anything you want like all that ice-cream. This means more pasta, more potatoes and more rice. Your last huge meal should be 12 – 15 hours prior to race. And do not eat anything new or different on the night of race to avoid stomach issues.
Hydrate yourself well. As you will be consuming more carbs you need to drink more water. Carbohydrates bind itself with water in your body. So your body will require more water.
Run the day before your race to get your muscles ready for the upcoming race. Do a short easy run and end it with strides. Don’t go overboard as you do not want to be sore. The aim of this is to prep your muscles not tire out your muscles.
Do not change anything in your diet!

On Race Day

Do not try anything new for breakfast! Eat the same as you normally do for training days. Have your breakfast 2-3 hours prior to race to avoid stomach issues!
Do not try new gels! Your fuel strategy should be tried and tested during your training to make sure it sits well with you.
Warm up well before your race! You don’t want to risk pulling something. Do some easy strides to get your heart rate up and muscles warm!
Shoes – remember the golden rule – never try anything new on race day! Make sure your shoes are properly broken into!

Don’t let the little things mess up your big day! Pay attention to the details! It could make or break your race!

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

By

Mel

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October 5, 2017

The National Heritage Board has just launched it’s 17th heritage trail – The Tampines Heritage Trail. Explore the Singapore heritage while keeping fit and healthy at the same time! The trail features 18 heritage sites which celebrates and promotes the distinct memories and histories of these areas where Singaporeans eat, live, work and play!

Share In The Stories

The aim of the Tampines Heritage Trail is to share the lesser known stories of the community. From the first generation hawkers of the Tampines Round Market & Food Centre who first set up their stalls way back in 1983, to resident living in Tampines since it’s Kampung days, the 25 interesting stories of these people have been incorporated into the trail booklet. This is to foster a sense of belonging and sense of pride amongst Singaporeans.

#1 Tampines Town Trail

Photo Credits: Roots Sg

This trail takes 90 minutes and is a bus and walk combo trail. This route explores some of the town planning innovations of Tampines and sites of every heritage that is part and parcel of life in the neighbourhood.

#2 Religious Institutions Trail

Photo Credits: Singapore Motherhood

This trail takes 90 minutes and is a bus and walk combo trail. Singapore is a multi-cultural society. This route explores the various houses of faith that reflect the diversity of the Tampines community. It also showcases the unique architecture and practises of the different houses of faith. The Tampines Chinese Temple is a feature on this trail.

#3 Green Spaces Trail

Photo Credits: Roots Sg

This trail takes 60 minutes and is done via bike. But this also double as a running trail. The route is approximately 6km. The route take visitors on a cycling trail to discover sites of heritage that are also scenic locales. For example, this includes places where kampungs were formerly located and also a former landfill turned wetland. Here, you run through Tampines natural landscapes and charming old town facades.

If you are interested you can also check out the other 16 Heritage Trails – something interesting to do this weekend! Let the Singapore heritage charm you!

Interview With Derrick & Cindy: Couples Who Run Together, Stay Together

By

Mel

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October 5, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Derrick – I am Derrick Teng and I am a Mizuno F1 Runner.

Cindy – I am Cindy Ong. I am also a Mizuno F1 Runner. Some of the team mates joke that we are the PB (personal best) couple because we are always trying to outdo each other. Actually, we motivate each other!

JustRunLah! : How did you meet each other?

Derrick & Cindy – We met each other for the first time at MacDonald’s at King Albert Park when Derrick was studying for his university exams together with some common friends. I went there to look for my friends. Due to common interests in scuba diving, running and photography, we started hanging out together.

JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?

Derrick – I picked up running after knowing Cindy. I was doing mostly water sports then. At that time, I was about 26 years old. She was an avid runner and liked to participate in races. I got inspired by her to run and motivated to get better at it.

Cindy – I started running at 11 years old for my school. I took some breaks after secondary school, started again when I was working and stopped again when I gave birth. In 2016, I returned to running after 6 years because I missed running and I wanted to lose the weight gained during pregnancy and keep fit.

JustRunLah! : Your greatest reward from your sporting journey so far?

Cindy – I think my greatest reward is having the support of the people around us. With two children, it is not easy to attend trainings. My in-laws have been supportive and help us to take care of our children when we need to attend trainings together. They even went to the Gold Coast Airport Marathon together with us to cheer us on. Our Mizuno F1 Runners’ team mates are awesome too! On occasions we bring our children along to trainings, they will help to keep an eye on them.

Derrick – I think our greatest reward is that we have each other on this journey. Doing it together as a couple is motivating. We establish fitness goals and support each other. Running together also brought us closer as we have more common topics to chat about, especially since we are on the same team. We also share improvement tips and adjust our diet together.

JustRunLah! : What is your mantra for when the going gets tough in a race?

Derrick – Running is 80% mental. It is all in the mind.

Cindy – When the mind believes, the body achieves. Keep on going and don’t give up.

JustRunLah! : One advice for aspiring runners?

Cindy – Running is a journey and an adventure. Enjoy the process, be patient and run injury free with the correct forms and advices from someone like a professional coach.

Derrick – There are always ups and downs in running. Don’t let the downs get to you but learn from them.

JustRunLah! : Finish this sentence: Fitness is…

Derrick – 3D’s – Discipline, Determination and Dedication to make it a way of life.

Cindy – positive habit, strong mind and a healthy life.

3 Common Runner’s Injuries and How Long it Takes to Heal

By

Team JustRunLah!

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October 4, 2017

One of the biggest fears of any runner is having to miss their next race due to an injury. Making things worse, our eagerness to get back on the track often leads to re-injuring ourselves, which, in turn, leads to longer blackout periods. In this article by Dr Michael Soon, orthopaedic surgeon at Mount Elizabeth Hospital, we are discussing three of the most common sports injuries faced by runners, together with the average time it takes to recover from each one of them.

Shin splints

Shin splints is one of the most common injuries among runners and refers to pain felt along the inner edge of your shin bone. Another term used by doctors is Medial Tibial Stress Syndrome (MTSS). The pain is most often localized in the lower leg between the knee and ankle.

It can hit both beginners that do not build their mileage gradually enough and experienced runners that ramp their workout intensity too rapidly, or those who change the surface they run on. All in all, it is an injury that happens when you try to do “too much, too soon”. It is a cumulative stress disorder on the bones, muscles, and joints of the lower legs that prevent your body from being able to naturally repair and restore itself.

Identifying the root cause of shin splints is important. Is the condition due to over-training, are you running on an improper terrain, or is it because of your running form? To avoid creating any chronic damages, some preventive action might be required. For example, if you are a heel-striker and have a flexible flat-foot, an arch support may be required. On occasion, if there is a developing stress fracture, surgery may be required. Rarely, there may also be muscle tears which may require surgery. As with any pain or injury, it is advised to seek the opinion and help of a medical doctor.

Average time to heal: The discomfort will usually subside and resolve in a few days of limited activity and rest. Nonetheless, this condition can persist if not recognised early and treated.

Ankle sprain

An ankle sprain is a traumatic injury usually caused by accidents (such as improper landing after a jump) or running on uneven terrain. Being a very common injury, it is highly likely that you have experienced it to some degree before.

While many of us are eager to return to playing sports or our normal activities as soon as possible, it is wise to remember that sports injuries take time to heal.

In layman’s terms, sprains happen when you ‘roll’ your foot, causing the ankle ligaments to stretch beyond its limit and tear. Ligaments are the bands that hold the bones of your ankle together but allow for some movement. Even though they are the strong and stretchy, if there too much movement in an abnormal posture, these ligaments can tear and result in a sprain.

At the point of injury, apply the RICE method: Rest, Ice, Compression and Elevation and usually your ankles will self-heal. Surgery to repair torn ligaments is only considered where there is a severe ligament tear or if the ankle remains unstable even after rehabilitation. On occasion, an ankle sprain can also lead to simultaneous injuries in the joint like cartilage injury or bone chips, which may also need to be managed surgically.

Average time to heal: It is common for most ankle sprains to heal on their own within 6 to 12 weeks if there is no re-injury.

Hamstring pull

Hamstring muscles are often ‘pulled’ when an athlete is overusing or overstretching the muscle. This is experienced as a sudden sharp pain at the back of the thigh.

During a hamstring pull, one or more of the hamstring muscles gets overloaded and overstretched. The muscles might even start to tear. You’re likely to pull a hamstring during activities that involve a lot of running, kicking and jumping, or suddenly stopping and starting.

A big part of recovery involves working on rebuilding muscle to prevent a repeated injury. In severe cases where the muscle is torn, surgery may be required to repair the muscles and reattach them.

Small injuries may lead to big problems. Don’t wait to get treated. Call 6812 3766 or visit mountelizabeth.com.sg/km to make an appointment with Mount Elizabeth Hospitals orthopaedic specialist.

Average time to heal: It is expected to take between 3 – 6 months to heal, while in some occasions it can take up to 12 months. The most common reason for such a long recovery period or re-injury is often due to inadequate physiotherapy and stretching, and returning to sports too early.

Adapted, with permission, from an article by Dr Michael Soon, orthopaedic surgeon at Mount Elizabeth Hospital. This article first appeared on Health Plus.

Alcorin, Cortel Get First Wins at MILO Roxas

By

Servinio

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October 4, 2017

ROXAS CITY – First time winners Joel Alcorin and Cristen Cortel hugged the spotlight at the 41^st National MILO Marathon Roxas qualifiers last Sunday at Robinsons Place-Roxas. The duo will lead the city’s qualifiers to the National Finals this December 3 in Cebu City.

Alcorin finished the 21-kilometer race in 1:16:27 clearly ahead of chasers Rowell Hulleza (1:18:39) and Rene Desuyo (1:19:47). Before Sunday’s race, Alcorin’s best MILO performance was taking Second Place in the 2014 Bacolod qualifiers behind winner Maclin Sadia and ahead of Hulleza who took Third Place.

Cortel topped the distaff side in 1:41:44 to cap a family celebration as several of her relatives also went home with honors. Lorena Blanco came in second at 1:44:16 while Cerila Cortel was third at 1:54:46.

In the side events, the Cortel girls did well in the shorter distances with Mary Grace taking the five kilometers in 19:47 and Mary Gold the three kilometers in 12:16. Ramonito Cuabar (35:59) and Rodelyn Onato (45:59) were fastest in the 10 kilometers, Pernille Siason Jr. ruled the five kilometers in 17:41 while the three kilometers belonged to Jewel Ilorito in 11:03.

There will be one more qualifying race in the Visayas next weekend with Iloilo City as host. From there, the MILO Marathon will proceed to Mindanao to hold more races in General Santos (October 15), Davao (October 22), Butuan (November 12) and Cagayan de Oro (November 19).

How to Stay Healthy While Travelling [Infographic]

By

Andreas

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October 4, 2017

There is no secret to staying fit and healthy while you’re traveling, it’s a simple case of making sure you’re maintaining a healthy balanced diet and exercising regularly. But that’s the problem, maintaining your regular levels of diet and fitness while travelling isn’t simple at all, and it’s not meant to be. You’re supposed to be relaxing and enjoying yourself so it’s only natural that your normal routine changes.

There are a few simple steps that you can take to make sure your travel has minimal effect on your health, whether you are staying in shape for health reasons or trying to achieve new fitness goals. One of the first things to remember is to get enough sleep. Sleep can easily be disrupted during your travel and tiredness can quickly lead to hunger and lethargy and have a compounding effect.

Luckily this infographic put together by De Vere UK has some highly actionable tips to minimize the effects of your travel on your overall well-being.

Looking for ideas for your next trip? Check out our listings!

Interview With Henry & Yvonne – Couples Who Run Together, Stay Together

By

Team JustRunLah!

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October 3, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Henry – My name is Henry and I run for fun.

Yv – I’m Yvonne Siew and a running enthusiast. I like to try out different terrain races, to test my limit at different categories and I really enjoy running at different places.

JustRunLah! : How did you meet each other?

Yv – We are the couples who run together, but CHALLENGE each other. We met at a Sundown marathon race expo but we didn’t talk or know each other then. Then by chance, we met at Macritchie Reservoir and had a chance to run together. His first line to me back then was actually “I will beat you!”, half in jest but also probably half serious as he wanted to improve his marathon timing. We started running together and pushing each other to improve.

JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?

Henry – I think I only caught the running bug in 2011 when I joined my first marathon. I was inspired by my boss back then who was running 3+hrs as a sprightly 50 years old, and I thought I can do better. I crawled to the finish line in 5 hours and walked funny for the next few days, but was intrigued enough by the sport to want to do better.

Yv – I first picked up running at 25 years old and that was encouraged by a friend to help me get over a down period. I joined the Nike We Run, and from that onwards, I just cannot stop. Subsequently, I got the inspiration to run a marathon, this came for a few of my running idols – Yuki Kawauchi, Haruki Murakami, Ou Yang Jing and all the running friends around me. I did my first marathon in Sundown Marathon 2015 and my first ultra race in MSIG Action Asia Singapore 2016. It’s addictive.

JustRunLah! : Your greatest reward from your sporting journey so far?

Yv – A healthier lifestyle, a stronger body and a tougher mind that makes me feel I’m capable of doing anything. I have been applying the “marathon spirit” when life gets tough. Regardless, I’ll continue running and in a hope that my beloved daughter, as she grows, will be influenced to stay fit. For me and my husband, running also gives us a chance to spend quality time together apart from work and parenting. Runcation is something we always look forward to.

Henry – the friendships forged. and controlling my weight.

JustRunLah! : What is your mantra for when the going gets tough in a race?

Henry – suck it up. as with many things in life.

Yv – Run like no tomorrow, just tell this to me. Because I really don’t like to deal with regret.

JustRunLah! : One advice for aspiring runners?

Henry & Yv – Don’t ever quit.

JustRunLah! : Finish this sentence: Fitness is…

Henry – my lifestyle; I breathe, I run.

Yv – A spice of our life – moderation will add “flavor” into life, but overdoing it can become a spoiler.

5 Tips To Master The Long Run

By

Mel

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October 3, 2017

The long run is a staple workout for distance running. If you want to do well in the marathon distance, the golden rule is to never skip the long run. But, the long run is hard – it is long, it is lonely and it is boring. But it is the long run that builds your aerobic endurance. This helps you run faster over a longer period of time. Here are a couple of tips to hep you master the long run.

#1 Visualisation

Elite athletes always tell you, start with your mind. Most elite athletes always visualise their race happening, visualise what may go wrong, visualise all eventualities and visualise how they are able to overcome those eventualities. Do the same. Visualise your long run. Visualise the route you are going to run. Visualise yourself running well and finishing strong. Trust in yourself. Trust in your training. Trust the process. When the going gets tough, tell yourself, you are training hard to race easy.

#2 Nutrition

You are afterall going on a long run so carb up! Remember, this is also important for race day because your race day nutrition would probably replicate your long run nutrition. Play around and see what works for you. Everyone is different. Basically, if you are struggling to complete your run strong, try increasing the amount you eat and see how you feel.

#3 Pace Yourself

Remember to pace yourself well. This is not a race. Long runs are about the effort. You don’t want to go into a race overtrained. Don’t leave your best efforts in training and falter when it comes to race day because you are too tired. Long runs should be done at conversational pace. You can still make some sort of conversation – not the out of breath kind.

#4 Break It Up

Our greatest enemy is ourselves. Our mind can do great things to convince ourselves and also discourage ourselves. One method is to break it up mentally. Thing of it as 4 sets of 5kilometres. Or you can take a break midway to catch a drink before continuing on again. The distance may seem daunting but, breaking it up, it’s not that bad afterall.

#5 Hydration And Mid Run Fuelling

Hydration is necessary during a long run to cover a larger distance. You may want to carry a hydration pack with you or carry a bottle or even plan your route such that you run past a petrol kiosk for a mini break. You can also experiment with fuelling yourself mid-run. This will also serve as your race fuelling strategy. Everyone’s stomach is different. Some people are more sensitive to some gels than others. So you would need to experiment with this during your long runs to see what works for you.

Remember what works for other people, may not work for you!

5 Mistakes You Make When Washing Your Running Clothes

By

Mel

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October 2, 2017

It’s not like running clothes are inexpensive. Man your Nike bras, Adidas shorts, Mizuno tank top surely don’t come cheap. It is important to pay attention to how you wash and clean your running gear. Because, over time, these mistakes can cause high damage to your running gear – your shorts, tights, tank top, sports bra and even socks.

#1 You Fail To Check Your Garment Label

Manufacturers don’t attach the garment label with instructions for fun. This little tag has so much information. They will tell you whether or not to use hot water, warm water, bleach, even a dryer. It is always easy to end up using hot water to wash your stinky clothes because you think it kills the bacteria. Actually, when in doubt, always use cold water. Contrary to popular belief, high performance fabric does not handle hot water well.

#2 Waiting To Wash Your laundry

Photo Credits: Huffington Post

The longer you leave your laundry, the more difficult it will be to get rid of the odour. It may even become a permanent stink. It is recommended to rinse your clothes and hanging it up maybe on a collapsible rack if you don’t have time to properly do laundry. You then can do the laundry a couple of days later.

#3 Adding Too Much Detergent For Sports Clothes

Logically, the more detergent you use, the cleaner your clothes would be, no? Resist the urge to do so because in actual fact you are doing your clothes more harm. Too much detergent leaves a residue on your clothes which becomes a food source for bacteria. This bacteria in turn releases an odour. This is why you should not add too much detergent.

#4 Using The Dryer

Photo Credits: Chip Chick

Using the dryer exposes your clothes to a very high temperature. This causes the synthetic fibres in your sports gear to break down. It can also cause shrinkage which is such a pity for expensive sports gear. I mean do you know how much sports bras cost these days! Instead you should always hang your clothes out to dry. If you are pressing for time, you can use a fan and have it blow at your wet laundry.

#5 Using Fabric Softener

You might want your clothes to be silky smooth. But you must remember that workout clothing is meant to be light and breathable. Fabric Softeners however have the tendency to clog up the high performance material – preventing it from performing it’s breathable function. It won’t perform the same and probably not worth the price tag you paid for. If you really want to soften your clothes, the tip is to use vinegar instead.

The 5 Worst Things To Do After Your Run

By

Mel

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October 2, 2017

Here are 5 worst things to do after your run – you may just be sabotaging yourselves if you are committing these 5 mistakes.

#1 You Stay In Your Running Clothes

Are you guilty of staying around to chit chat with your friends after a workout session? You stay in your damp running clothes for 30 minutes chatting away! You should get out of your damp gear immediately to prevent catching a cold. Also, getting into dry gear helps keep your muscles warm and loose and promotes blood circulation.

#2 You Become A Couch Potato To Recover

You think because you ran a hard session 2 days ago, you are entitled to be a couch potato for the next 2 days to rest and recover? Well you are wrong! Contrary to popular belief, you should actually do some light activity such as recovery jogs or swims. Maybe even try Yoga? Light activity is great as it help keeps your body circulating and this helps promote your recovery.

#3 You Aren’t Refuelling Right

You deserve that pizza, and that burger and yes definitely that brownie after a hard session. You should always avoid pigging out after your run. Don’t run to junk food. You should have a meal high in protein to assist in the repairing of your muscles. Try and have complete carbs. Try to have a meal within 20 – 30 minutes of your workout because your body absorbs nutrients best in this window. It is also why you shouldn’t turn to junk because you don’t want your body to be absorbing the bad stuff.

#4 You Do Heavy Activity

You think you are superman or superwoman. You come home from a hard workout to mow the lawn, mop the floor, wash the yard and so on. Remember your muscles are already tired and carrying out heavy activity may be a recipe for disaster. It can result in injury that could keep you out for months.

#5 You Don’t Take Recovery Days Seriously

It’s easy to not take recovery days seriously. You can get too carried away with training. Remember to never do 2 hard sessions consecutively. You should allow yourself a day of recovery. Do an easy run at an easy pace. Stretch. And Foam roll. Treat your body with the tender, love, care and respect it deserves.

So, are you committing these 5 deadly sins?

A Misty Bukit Timah Hill

By

The Mad One

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October 2, 2017

I wasn’t even suppose to be there.

I had a mid-run change of plans to avoid the wide open pipeline trail parallel to Belukar Track when dark clouds raced in. I preferred a little more tree cover in case Zeus decided to go for target practice.

So I went around the Dairy Farm trails then the rail corridor, and that’s when the rain fell. This former train passageway feels relatively safer, the trees are closer and seems higher, so I could still continue running.

And because, who would want to pass the chance to run in the rain on trail? There weren’t any shelter here anyway. Since I was no longer going to have a proper shower at MacRitchie Reservoir with this reroute, I was glad to have nature wash as much sweat off me while I’m busy running.

I have been to Bukit Timah Hill summit only once before. It wasn’t what I had in mind for this weekend run, not even as a second /third option. However, since I was nearing Hindhede Drive, and further down the rail corridor is closed near the old KTMB station, I thought I might as well just take the summit again to make the change of plan worthwhile.

I was worried that the path up might be slippery with the rain and more dangerously so going down. I went up anyway, and I was glad I did, because going down was something I had never imagined will ever see in Singapore.

Yes, haze. After more than a year….

Joking aside, its was misty at Bukit Timah Hill.

The combination of the mist, the rain, and the lush forest made it look like I’m in some very high mountain somewhere else. It wasn’t cold actually, or I was just warm from the run to feel it.

The asphalt was not slippery either. In fact, with my Sense Pros, they were very grippy and felt secure, even at that very steep -20% section in the last 300m when I tippy-tapped at high cadence in order not to bust my knees.

Is this a regular occurence here? I don’t know. Like said, this was just my 2nd time up it. But I wish I do see this again the next time I climb via another route.

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If you haven’t been up to Bukit Timah Hill summit yet, and I hope this got you curious, I have bad news for you. They don’t have elevators or escalators to take you up there (yet?). No golf cart service either.

However, if you are up for the challenge, if you want to know how is it like going up, how hard you it is, how long, and more importantly, how steep it is, here is the climb with metrics in real time.

It’s the first 300 meters that’s the killer. But that doesn’t make the rest of the way any easier. Its a good workout if your knees are game for it.

There’s quite a number of people when I was there, even when it’s raining, so I can imagine an even bigger crowd on the more usual touristy times and fair weather. Its better to be there early, especially if you want the chance to encounter the mist.

Martes, Daga-as RUNRIO Trilogy’s Best

By

Servinio

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October 2, 2017

ELITE RUNNERS Christabel Martes and Jojie Daga-as emerged as the overall fastest participants at the conclusion of the 2017 RUNRIO Trilogy Philippine Marathon Sunday morning (October 1) at the SM Mall of Asia grounds. As a reward, both will represent the country in the prestigious 2018 Chicago Marathon.

Martes, a former national athlete, assured herself of a ticket to the United States by ruling the 42.195-kilometer race that started at Okada Manila in a time of 3:03:28, almost 17 minutes faster than her closest pursuer Maricar Camacho (3:20:47). Third Place went to Lany Cardona in 3:23:29.

Adding her triumph in the 21-kilometer Leg One last June 25 and runner-up finish in the 32-kilometer Leg Two last August 13, Martes amassed a total time of 6:50:29. Her clocking was much faster than that of Daga-as of Team Soleus who clocked 7:12:57 over the three races.

Although he did not go home with a podium finish after battling a platoon of five Kenyans, Daga-as’ consistent placing within the Top 10 of each leg was enough for him to earn the honor reserved for Filipinos only. Team Kenya as expected swept the podium led by Eric Chepsiror (2:23:20) and followed by his countrymen Dominic Lagat (2:25:39) and Joseph Mururi (2:34:43).

In the side events, Lel Kipchirchir of Team Kenya (1:07:09) and Ailene Tolentino of the Philippine Army (1:37:00) emerged as champions of the 21-kilometer Half-Marathon. Before the race, Tolentino was seen as Martes’ closest rival owing to her triumph in Leg Two but her decision to race 21 kilometers removed her from consideration.

Team Kenya also took home honors in the 10 kilometers thanks to Elphiz Kiptarus (31:30) while Lyca Sarmiento was the champion in the distaff side (44:28). Raymond Lopez (15:25) and Leonalyn Raterta (20:18) were the fastest over five kilometers.

A runner must complete the longest distances in each leg – 21, 32 and 42 kilometers – in order to be a candidate for a slot in the Chicago Marathon. All successful Trilogy participants will be invited to a special celebration and awarding ceremony within the first quarter of 2018 and just before he next Trilogy fires off.