Chronic Stress and the “Fight-or-Flight” Response

By

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October 10, 2017

running in the morning — Photo credit: 123RF.com

Running often places good stress (eustress) on the body, resulting in many physiological and emotional benefits. What tends to get covered up is bad stress (distress), typically occurring at a low level but persisting for days, months and years. Enter the reality more individuals are dealing with: chronic stress.

Acute “Fight-or-flight”

Say you are running at MacRitchie Reservoir and stumble upon the cobra versus python fight. In response to a sudden threat, you can “fight” (strongly discouraged) or take “flight” (use your fast legs to run away). While you make the conscious decision, rapid physiological changes unconsciously occur: faster pulse, rapid breaths, diversion of blood flow from organs to skeletal muscles, and release of cortisol (stress hormone) in the bloodstream. This stress response is a helpful survival mechanism.

Chronic “Fight-or-flight”

Take away the real threat of snakes and individuals still complain of “stress”. Why? The brain often cannot differentiate between a real or perceived threat. Work deadlines, school pressures, and emotional stresses thus fuel a state of chronic stress.

Ashley Liew at SEA Games 2015 Marathon // Photo credit Sum Chee Ming

Stress Cascade

Runners are not exempt from overstimulated nervous systems, manifesting in distress like anxiety, attention deficits, “brain fog”, low immunity, digestive issues, and fatigue. With root stressors not addressed, cortisol gets released at a chronic level, causing nervous system tension, training fatigue, and poor health.

Decreasing Nervous System Tone

Doctor of Chiropractic check and adjust vertebral subluxations (spinal misalignments causing nerve interference). Instead of the sympathetic nervous system (“fight-or-flight”) in overdrive, the parasympathetic nervous system (“rest and digest”) gets more engaged. The following patient transformations show that chiropractic goes beyond just musculoskeletal discomforts:

Runner with depression and daily anxiety attacks -> “more motivation & optimism to take on each day” plus anxiety attack resolution
Senior with chronic poor appetite and eating-associated nausea -> significantly improved appetite
Patient with chronic fatigue due to poor quality sleep up to 5 hours -> ability to continuously sleep with good quality for 10 hours
Athlete frequently falling sick before peaking for a big race -> significantly improved immunity

Cranial bone chiropractic adjusting by Dr. Ashley Liew // Photo credit Family Health Chiropractic Clinic

Athletic Potential Maximization

Your body cannot simultaneously deal with growth (getting a personal best) and fear (chronic stress due to a real or perceived threat). Being “amped up” in terms of nervous system tone diverts limited resources away from vital organs and functioning, eventually setting one up for a state of distress. As a fellow runner, I hope you find the trail leading to eustress.

How to Avoid Knee Pain Caused by Running

By

Mathew Foster

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October 10, 2017

If it wasn’t for our knees, we couldn’t run at all. They act as all-natural shock absorbers, cushioning the impact your body makes with the ground; they also convert that force into energy and forward propulsion. But it’s precisely this fact that makes them forever vulnerable to injury and wear and tear. Fortunately, however, orthopedic injuries are not an inevitable byproduct of regularly hitting the training track. Read on below to find out how to avoid knee pain, whilst still enjoying your daily run!

First, a primer: The main knee problem afflicting runners is – you guessed it – Runner’s Knee or Iliotibial Band Syndrome (ITBS), an injury caused by overuse of the IB tendon located on the outside of your knee. The iliotibial band, located on the outside of the thigh and which supports the kneecap and surrounding muscles, gets over-stretched and stressed and rubs against the outer femur or thighbone. The major symptom is pain below your kneecap, which becomes more intense as you are running, and gradually over time if you continue to train. The pain itself is thought to be a result of over-stimulation of the pain nerves in your knee. Here’s how to prevent that pain arising in the first place.

1. Improve your technique

Having the correct running technique, and not for example ‘over-striding’ and heel striking – which places undue stress on the knee – is the best way to avoid knee pain and injuries. Overstriding increases the impact delivered to your knees, making them more prone to injury. Become aware of your current running form, either by getting someone to film you, or getting an analysis from a running coach or sports scientist, in order to identify your weak spots, then work on improving your form. For example, consciously train yourself to shorten your stride and land flat on your feet instead of heels-first in front of your knees. Also, try to run upright: stretch yourself to your full height, and run tall! This will engage your core, shift your pelvis into an upright stance, and reduce tension in the IT band.

Sometimes, an improper technique is actually just a result of a lack of coordination in your body. Engaging in off-road running, along fields and through the woods, where the ground is more uneven, improves your body’s coordination, muscle tension and improves your running motor skills. Both of these will likely have deteriorated on account of our sedentary lifestyles, and running only on well paved even surfaces and with cushioned, supported shoes.

2. Avoid overuse injuries by having a varied training program

Don’t just run! Employing a combination of strength, agility and boy coordination exercises will help balance out any muscle imbalances caused by running to the exclusion of everything else. This way you will avoid excessive stress to your knees and avoid overuse injuries.

3. Wear the right shoes and knee protective gear

Choosing running shoes which reduce impact shock can also protect your knees. Although here, the research is actually mixed, with some studies suggesting that wearing shoes with greater cushioning is actually self-defeating as your body unconsciously adjusts its stride to offset the reduced impact anyway.

Still, it is clear that there is some relationship between the shoes you wear and the vulnerability of your knees to injury. Choose the set of shoes that are right for you, using subjective comfort levels as your guide. If that set of shoes keeps you injury and pain-free, stick with it; if not, switch to a different shoe.

Similarly, if you experience knee pain or even knee stain, you might want to look into getting any sort of knee protective gear. For more serious conditions, knee braces or supports might be the answer, while for people with milder knee conditions knee sleeves will work just fine. Just makes sure that before you go out buying running knee braces or sleeves, you know how to choose knee braces for running, because this will prevent you from wasting money and getting the wrong type of knee protection.

4. Strengthen the right muscles

Often, weakness in the hip muscles is observed in sufferers of runner’s knee. And when they are weak, the pelvis on the unsupported leg tilts downward and the thigh rotates internally with it as you run; because the lower leg at the same time remains upright, the knee gets pinched and twisted between them. If you are running with knock-knees, train yourself to contract those muscles on the outer of your hips when you run – that way your pelvis stays level and your legs straight and aligned. Begin doing exercises as well that strengthen those muscles.

5. Don’t overlook the pain

You then run the risk of injuring yourself even more. Treat the pain as soon as it arises. Avoid running if you can, or try to do running that is pain-free, eg do short distances, and stop as soon as the pain comes on. Try running less frequently: experiment – maybe youneed to have two days rest between runs in order to prevent knee pain from flaring up again when you run. Through rest you allow the knees to heal. Gradually pick up your activity levels toward pre-injury levels – and again, stop, whenever any soreness re-emerges. You may also need to take anti-inflammatory medications to address any inflammation.

By following these tips, you can minimize the occurrence and severity of knee pain caused by running, and continue to enjoy your daily trot, for a long time to come. Good luck!

Race Review: SIA Charity Run 2017 (by Col Ray)

By

Col Ray

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October 10, 2017

Singapore Tower (Changi Control Tower): “Singapore 2017, cleared for takeoff, runway 02L, surface wind 030 12 knots, gust maximum 20 knots.”

Singapore 2017 (Singapore Airlines): “Cleared for takeoff, runway 02L, Singapore 2017.”

And to all runners, welcome to the SIA Charity Run 2017 and runners, “5…4…3…2…1…you are cleared for Take Off!”

This year Singapore Airlines is celebrating her 70^th Anniversary and the SIA Charity Run is one of the charity activities being organized to raise funds for the less fortunate and all proceeds from the run will be donated to the Community Chest of Singapore. What greater way is there than to run and at the same time, doing a good cause for charity! The last time such a charity run that took place was back in 2014 at the F1 Pit Building. There are various categories in this year’s run and that includes the 10KM Competitive Run, the 10KM Corporate Challenge and the 5KM Fun Run. Also for the first time, a 3KM Wheelathon to host the physically challenged competitors is also introduced as a special category to encourage inclusiveness.

It was a humid early Sunday morning on 8 October 2017. The rain earlier the night before did not help to cool down the air temperature. I arrived at 6.25am and there were already “passengers” (runners) which stood outside the “boarding gates” all getting ready to board their flights. Some were seen doing their pre-flight checks (warm-ups) and engines were already raving on the tarmac ready for take off on the runway once air traffic clearance has been given (flag-off). The “boarding gates” were soon opened and the “passengers” enthusiastically made their way to the start pen that was located near to the Singapore Flyer. The Estimated Time of Departure (ETD) for the flight was 7.00am local time (GMT +8). At 6.45am, the “Final Call for Departure” was announced and the runners for the 10KM categories both competitive and corporate were ready and seen “taxiing” to the runway threshold (start pen).

There were a total of 3,234 runners who took part in this year’s 10KM run. After some warm-ups by the good people of Triple Fit, the run for the 10KM categories was finally flagged off at 7am sharp. One by one, the runners took off their flights with pride and departed the runway soaring the morning skies. V1! I too, cruised passed the runway and airborne with speed for my 10KM run.

The flight plan for the 10KM run that took us to some of Singapore’s scenic route and landmarks was as follows:

Republic Avenue – F1 Pit Building – Golden Mile Complex – Republic Avenue – Marina Park – Marina Promenade – Singapore Flyer – Youth Olympic Park – Helix Bridge – Bayfront Avenue – Gardens By The Bay (Flower Dome & Cloud Forest) – ArtScience Museum – Marina Bay Sands – Marina Boulevard – Collyer Quay – Merlion Park – Jubilee Bridge – Esplanade – The Float @ Marina Bay.

It was a smooth start to the run under Visual Meteorological Conditions and the weather was getting warm and humid. Suddenly before the halfway mark of the run, the skies turned dark and distance thunders could also be heard too. Soon drizzles started falling on our heads and the droplets got bigger although it was not a heavy downpour. Many runners would welcome the rain as it actually did cool us down quite a bit although the ground was wet and slippery. Even though the skies had turned dark and rain poured, there was no necessity to switch and fly under Instrument Meteorological Conditions as visibility was still good and we have visual contact with the other runners.

The marshallers did a fantastic job, as they were significantly alert and constantly announcing to the runners where to turn during the run even there was signage prominently placed. There were also 3 hydration points along the 10KM route and I only stopped by the 2^nd hydration point to “refuel” myself.

Soon before I completed my run, the skies cleared and the rain stopped. At my last 1KM mark, I hastened my pace and sped towards the finishing line hoping to do my personal best for this run. I “flew” passed the Merlion Park, Jubilee Bridge and the Esplanade and had sight of the runway before reaching my final destination: The Float @ Marina Bay. “50…40…30…20…10…Retard, retard, retard.” My flight has finally touched down the runway and landed uneventfully whilst the “throttles were set to idle and the engines in reverse trust” to slow down my pace after passing through the finishing line. I “taxied” back to the “apron” (collection point) to receive my “wings” (finisher medal) and other entitlements that comprised of a bottle of Pocari Sweat, a bottle of water and a banana for me to “refuel and reload.” Although I did not do my personal best for this run that was slightly passed an hour, generally I was still feeling great and like all the other runners, I have proudly earned my “wings.”

At the race village, there was a stage performance by the SIA Cabin Crew Dance Club & Music Society that gave the audience a great song and dance performance and photo opportunities for the runners to take pictures with our very own Singapore Girls donned in their famous Sarong Kebayas together with the pilots who ensure that we are in safe hands every time we fly with them. There was also a booth that gave out free mini Cornettos sponsored by American Express as well. The drizzle returned back shortly but luckily, it only lasted for a few minutes.

Many runners like myself stayed back after the race, as we were all eagerly waiting for the lucky draw to commence. I am pretty sure that this was the highlight of the event day as the top 3 prizes were respectively a pair of Singapore Airlines Business Class tickets, a pair of SilkAir Business Class tickets and a pair of ScootBiz tickets to any destination of the prizewinners’ choice. There was also the early bird lucky draw and the prize was a pair of SilkAir Business Class tickets to any SilkAir destination. Before the lucky draw commences, there were the prize presentations to the top 3 winners for the 10KM Competitive (Men/Women), 10KM Corporate Challenge as well as the Best Dressed Prize. After these prizes were given out came the lucky draw prizes. However Lady Luck did not smile on me and I just have to wish myself a better luck next time 🙂 Anyway, I congratulate all the winners who have won for themselves the air tickets!

The event day for the race ended at 9.40am and by then, the sun was out again in full glory and shining his rays on us. Overall, the SIA Charity Run was a great event that was well organized. Singapore Airlines – A Great Way To Fly! Let’s Run and Soar Together!

New Champs Dago, Ganzon In MILO-Iloilo

By

Servinio

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October 10, 2017

ILOILO CITY – After successfully hosting last year’s National Finals, the 41^st MILO National Marathon made a stop in Iloilo with another 21-kilometer qualifying race at the Iloilo Business Park last Sunday (October 8) that saw the crowning of another set of first-time champions in Romnick Dago and Alexandra Ganzon. The duo will head the city’s list of qualifiers to this year’s National Finals set for December 3 in Cebu City.

After winning the five-kilometer side event two years ago, Dago completed his rise by topping the main event in 1:14:45. The youngster beat out Second Placer Jero Matheus Jaro (1:15:02) and Third Placer John Ray Onifa (1:16:04).

Triathlete Ganzon showed promise in beating veteran runner and 2014 Bacolod champion Stephanie Cadosale. Ganzon clocked 1:32:35 while Cadosale checked in at 1:38:38, just enough to edge Third Placer Helen Ison (1:39:33).

Both Dago and Ganzon received PHP 10,000.00 and a trophy. As much as PHP 300,000.00 in cash awaits this year’s MILO King and Queen plus the chance to represent the Philippines in an international race in 2018.

Other winners for the day include Edmark Galapin (35:37) and Jessa Mie Sustituedo (43:15) for 10 kilometers and Alfrence Braza (16:51) and Mary Joy Barcoma (20:06) for five kilometers. The three-kilometer race for children aged 12 and under went to Khister Besa (11:11) and Lyka Angele Manimbayan (12:15).

The MILO Marathon will commence the Mindanao qualifiers next weekend (October 15) in General Santos City. This will be followed by three more legs in the cities of Davao (October 22), Butuan (November 12) and Cagayan de Oro (November 19).

Strides – And How They Are Important In Making You A Faster Runner

By

Mel

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October 9, 2017

Strides are what gets your body geared up to get fast. Strides are commonplace to prep yourself for an upcoming hard workout. It can be used as a tool for warmup or even training.

What Is Striding?

Striding is running loose and relaxed. You run a distance only a short distance of 60m – 150m. It is considered running at short bursts of speed, keeping your form upright and really concentrating on your strides and leg movement as your leg cycles. It isn’t an all out sprint but really just a faster tempo. Concentrate on placing your feet ahead of one another faster then the previous stride.

Why Striding?

Striding is a great way to train your legs to have a fast turnover without taxing your body that much. You won’t be too tired for your next workout. It is ideal to have a cadence of 180 or more and striding is a great way to be able to hit this 180 magic number. It also strengthens your neuromuscular response.

Striding After An Easy Run

Incorporate strides into your easy run. Finish off your easy run with 5-8 sets of striding 80m. Remember to rest in between sets. You can walk back to the starting point as your recovery in between sets. Doing this after an easy run helps remind your body what it feels like to run fast. It also loosens up your muscles and preps your body for a hard session perhaps the next day.

Bad Run? – Introduce Strides

It may seem counterintuitive to run faster when you are feeling sluggish and tired. But, after a bout of striding, running at a slower pace will seem much easier. Striding has the ability of turning flat runs around. It makes you feel better about your run and also allows you to train your turnover rate of your feet.

Build Strength With Hill Strides

Another important training component is hill strides which allows you to build strength and power behind your strides. Find a hill and bound up the hill. Give yourself ample time to recover. It is quite mini-plyometric workout that really gives your legs that power. But, remember that this is not an all out session. It isn’t a hard session – this is why to prevent it from being too hard of a workout the hill strides are to be kept short and give yourself plenty of recovery time in between sets.

Train Your Neuromuscular Response

You can have the strongest pair of legs in the world but unable to cycle them fast enough. Your turnover rate is slow because of slow neuromuscular response. Your nerve passageways need to be taught to fire away more quickly so your legs are able to turnover more quickly. One way to do this is through striding. Another method is through ladder drills.

Remember, strides are just a method to increaser turnover. It isn’t supposed to be hard fast sessions. So if you aren’t running a record breaking 80m timing, don’t fret!

Break Out Of Your Running Rut – How?

By

Mel

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October 9, 2017

resting runner — Photo credit: Washingtonian

Runners do experience ups and downs. Sometimes we get into a rut. It’s a downward spiral and getting out of it is tough. Sometimes, we feel we are stuck in a slump, thinking maybe we would never make a comeback in running.

#1 Focus On Rest & Recovery

The most likely reason why we hit a downward spiral in the first place is probably lack of recovery. Remember, recovery is part of training, it isn’t escaping training. Naturally, when runners have a bad race, they start training harder. They believe it is a lack of fitness that is causing them their race. In actual fact, it could be precisely because you are training so much that you are experiencing a downward spiral.

Note, your muscles only recover and become stronger after rest. Take a few days off to properly rest and recover then try again!

#2 Vary Your Race Distance

If you’re training for the marathon, you should race a couple of half marathons and 10kms. This helps you train different areas. If you solely focus on just running the marathon, you may only be improving your aerobic fitness. However, if you race a couple of 10kms you are also improving your VO2 Max for instance. Racing various distances allows you to improve different physiological aspects and this will have you in racing your goal distance.

A great example is Mo Farah – although the 10,000m and 5,000m is his distance, he does occasionally runs the 3000m distance for fun or even the 3000m steeplechase.

#3 Reset Yourself Mentally

Put all the bad past behind you! Go into each training with a fresh mindset. Forget about hitting the numbers! Try running without your GPS watch. Just focus on your run and not your splits! Instead of hitting times on the track, forget your timings! The goal is to complete the workout regardless of timings.

So, if you’re stuck in a rut, don’t give up too easily. Give yourself a break! And you will come back stronger!

Looking for new track shoes? Click here for reviews.

Chicago Marathon 2017 – What A Win By Rupp & Dibaba

By

Mel

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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.

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