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.
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!
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.
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.
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.
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.
You don’t get to be an elite runner or an Olympian without a few lung-busting workouts! Most elite athlete’s have their very own staple workout, or favourite workout. Check them out and hit the roads to try them our for yourselves.
#1 Steven Moneghetti
Photo Credits: Alchetron
4 time Olympian Steven needs no introduction. He made famous the Mona Fartlek. This is essentially a fartlek session which Steven describes as a solid session that could improve his speed as well as endurance and stimulate an ability to change his pace mid-run – something that would help him in his races as the Africans have the love of surging mid run.
Workout: 2 x 90seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds – with a slower tempo pace recovery of the same time in between each repetition. This workout takes only 20 minutes. Note that the recovery tempo pace is a floating pace, not a jog. It’s meant to be tough!
#2 Craig Mottram
Photo Credits: ABC
He is known as the Big Muzungu which translates to big white person. He towers over the Africans, earning him his nickname. The highlight of his career is beating reigning Champion Eliud Kipchoge at the 3km at the World Cup in Athens in 2006 with an impressive timing of 7min 32.19s which mind you still remains an Australian National Record.
Workout: The Gammoudi (Mottram Style) 2 sets of the following – 3km (running each kilometre faster than the previous), then 10 x 200m with a 30s recovery
#3 Andrew Lloyd
Photo Credits: Sporting Heroes
By 22 years old, Andrew had already won 3 Melbourne Marathons and came in Champion once at the Gold Coast Marathon. His is known for his last kick. He credits his last kick to the following session. The session is targeted at giving him the endurance, and still making sure he had the ability to finish the final lap – fast, very fast.
Workout: 4 x 1600m, with 400m recovery jog. Take a 5 minute break, and then, 4 x 400m wind downs (each 400m getting faster) with a 2 minute recovery.
#4 Ben True
Photo credits: Boston Globe
He excels in the World cross Country Championships, taking the Silver Medal. Ben True has a favourite workout called the Michigan. This mixes speed with tempo, forcing the body to learn to recover at tempo pace.
Workout: 1600m interval, 2000m tempo, 1200m interval, 2000m tempo, 800m interval, 2000m tempo, 400m interval. The key here is that the interval gets harder though the tempo remains a tempo.
January 2017. It was early this year when I came to know of New York City Marathon. It appears that I am very much still a newbie as a runner that I just learned about the world major races. I have been around this city once a couple of years back and I find it to be an amazing city with all the famous landmarks right before my eyes. It was a pity I did not get to race here that time as I chose to explore it by walking around and snap pictures instead. It was in May that year too that I had my first ever overseas fun race in Chicago, a short 5km (Move for the Kids Run 2015). I just started getting hooked on to running back then.
On 18 Jan, registration for the New York City Marathon opened. I have waited for this counting down days until I can also try my luck out of the balloting. It was very difficult accessing the race website that opening day as if the whole world is trying to register all at the same time. I was working that day too and I was quite skeptical as to whether I can get myself registered because of the thought that whoever registers first gets a slot first. I crossed my fingers and prayed as I clicked ‘submit’ later in the afternoon after numerous unsuccessful attempts in the morning.
February. Days went on and I have forgotten about New York marathon but pressing on to be a better runner continued. Long runs with the Pinoy-Sg Runners and solo exploration runs in my own pace went on plus the weekend races, something that I always look forward to after a long busy work week.
March. March was a little unforgiving. It started with a sad news – I was not chosen to run the NYC Marathon. It was sad. When can I ever get lucky with this system? A great deal of events took place and kept me occupied. Work became more stressful as the financial year comes to a close. A Tokyo family trip was planned for the school holidays too while training for Sundown Marathon happening this month. All these kept me busy and forgot about the NYC marathon for a while.
I learned about Team For Kids while I was still on denial that I kept checking back the email. I found hope for me to enter the marathon! There were other options for those who did not make it through the balloting. Guaranteed entry can be acquired by signing up with either a marathon package with travel partners or by running more meaningfully by raising funds for a list of non-profit charity organizations where one of them is Team For Kids.
Determined to get a slot, I studied which one should I go with and yes I chose to raise funds with Team For Kids. It was not an easy decision but I prayed for it and I felt that children generally needs guidance and help regardless of whether they are ill-stricken, with special needs, orphaned, abused or under any calamity. They are the future and I felt strongly that we do not choose who to help. It could be our family, friends or even complete strangers. With a fundraising goal set at US$2665 (SG$3600) for a guaranteed entry and with 7 months to work on it, I felt it was not really that bad at all. I was given the invitation code to register for the marathon after confirming my TFK pledge and I became the happiest runner that day I was able to get and confirm my registration for the 2017 TCS New York City Marathon –one of the World Major Marathons!
April. After being accepted by New York Road Runners and Team For Kids, I immediately broke the news to a few friends who are living in the states. They were the first in line whom I thought of before I finally decided to push through this marathon via fundraising. Secondly, the local running community. I slowly informed my prospective donors as advised by TFK. I made my donation page appear public slowly on social media mainly on Facebook and Instagram and I received mostly positive feedback and encouragement. Some pledged and some immediately and selflessly donated right away. I did a fair start in fundraising. The work has just started. TFK was quite supportive too as I was sent with the official TFK singlet right away and I was able to wear it at the Income Eco Run 2017 where I got a PB. I ended the first month of my campaign with about US$700++ raised.
TFK Singlet
May. Time went on and my usual weekend long runs and races went on too. I worked out a schedule that I thought of making it a routine. Mondays are my rest days and were reserved for my weekly spiritual family gathering. It is like a church service but only smaller where about 4-7 of us meet every Monday evening and meditate on the bible. Tuesday evenings, I run 10 kilometers on my own while Wednesdays are with my CBD group alternate with my PSR group, usually leg and core workouts. I try running from workplace to home (16-20km) every Thursdays. Friday is of course spent with family. Saturday morning is a swim with my little miss and Sunday morning is for long runs. As I do shifts and works sometimes on weekends and holidays, I try to be flexible. Working in a hospital lab operating 24 hours and training is not easy but I do enjoy the challenge not forgetting family time and church.
Kindness ambassadors at the Kindness Run in MayOne of the weekend long runs with the PSRs in June
June. I paused from training though I should not as the Gold Coast Airport Marathon 2017 is taking place in 4 weeks’ time. June is an annual affair for us to go back to the Philippines and spend time with our families. I did sign up for a short 10km local fun run (Philippine Independence Day Flag Run) happening in one of the major cities in the Philippines in order for me to stay motivated and run and to somehow continue training for GCAM. I was able to run a couple of times but festivities, reunion with friends and food everywhere cannot be avoided, even alcohol. In fact, I had a few bottles of light beer the night before the run I signed up with flagging off at 4:30AM on a torturous hilly route. Ran badly but enjoyed still as it was my first local race! (Read on)
July. Fundraising progress skyrocketed this month to about a thousand plus. But it went stagnant after. I realized asking people to donate is quite embarrassing but I feel that the embarrassment does not equal to the fulfillment and joy underprivileged kids will get. This has kept me going although I also felt like an annoying weekend program who kept on posting about the same stuff on social media. I just have to hang on though. It will be October 5 soon and all these will be over.
Ronins at the Gold Coast Airport Marathon with Coach Lexxus in July
Earlier in July, I took part at the Gold Coast Airport Marathon. I felt prepared mentally. That was all I can do. Honestly, I was physically underprepared. I trusted on the cold weather to help me get through. I went on steady at 5.30pace but I was only able to keep it up until 21km mark. My pace went down to 7mins to fast walking if you consider it fast. Experienced multiple cramps and my nips almost bled. Finished at 4:30, a PB but way behind my goal finish time. I promised myself then that I will do better in New York.
One of the pacers at the Race Against Cancer 2017 in July
Earlier on, John Suhar, manager of the TFK Members’ Spotlight blog emailed me for a TFK Interview. →Read on
And yup I have shared about my running and the running scene here in Singapore.
August. This month I embarked on a more serious marathon training. My Filipino friends definitely will prepare for Standard Chartered Singapore Marathon which is a month before NYC. It is not easy to train alone more so on running long distances. I followed a 3 month training program I got from the internet and it did perfectly fit on Mizuno F1 structured program set by my long time coach Lexxus adding speed works, intervals, endurance and hill repeats training 4-5 times a week. It was a busy month but I still make sure I keep up with my training calendar.
Was a pacer for the Craze Ultra in August
September. I am at US$1800 out of the $2665 at the opening of my birthday month. It is the last month of fundraising. I feel so stressed but still optimistic in a way. I am hopeful but I don’t know how to ask from people and friends who are aware but seem to keep silent about it. I am really grateful for the people who have supported my fundraising without any doubts. I always make it clear though in my posts that there is no amount that is too little and is not appreciated. Just throw in 10 or 20 bucks on the TFK donation link and it will be a great help to them. It can make a difference. Donation not over yet until 5th October!
As for me, I am currently in the process of arranging my travel plans. Work and training goes on and I am trying to be extra careful too as I start to feel some pain on my right shin, a nightmare for most runners. Few weeks more and I will be racing in New York, my first World Major run. Thankful for the tips on the run, how the course was like and so on from friends and previous NYC Marathon finishers. I am looking forward to get my target finish and execute a good pace plan on this race.
Training goes on with these happy bunch.PC Carol Goh
Watch out for part 2 as I will be sharing my experience and how running for Team For Kids will be like!
Keeping a race diary could be the extra you need to give your running the extra push. A race diary is a personal record of events – past and upcoming. This can serve as a coach as to how you can make the most out of your training. Performance trends that can’t be seen on one single occasion becomes clear over the course of time in a diary. Here are 5 biggest benefits of keeping a race diary!
#1 Updates Of Upcoming Races
Have you missed a race you’ve really wanted to do because you are so swamped with work you didn’t even know the existence of the event? An inclusive race diary has all updates of upcoming races. Looking for an event to join on the 8th weekend, just scroll though the race calendar and pick from there. Never miss registering for a race – no more!
#2 Record Of Previous Races
It is good to have a record of the timings you have posted in previous races. You are able to set realistic goals from your records. You don’t want to be setting far-fetched goals. For instance, if your previous half marathon personal best 2 months ago was a sub2 half marathon, setting a sub130 half marathon for your upcoming half may be a too far a stretch. With a realistic goal in mind, you are able to set your target pace well and pace yourself much better in a race.
#3 Measure Progress
Having a race diary is a great way to measure progress. You are able to tell just how much you have improved as compared to your very first marathon for instance. Being able to see your improvements in front of you really serves as a great motivator for you to keep on going. Documenting and seeing your progress gives you that excitement to go out and do more, achieve more!
#4 Reflect On Races
When you have to pen down your race strategy, your pace throughout your run, you are able to reflect back on your race and perhaps find out how you could have ran better or maybe pace better? You pen down how you feel. Did you have a side stitch? Did you get a cramp? did you forget to hydrate? You pen down, you reflect, you learn and you become better.
#5 Reminisce Through Photos/Reviews
Races make good stories to tell – your kids, your grandchildren or even looking back at races with friends. There are moments to laugh at and moments that remind you just how strong you were to pull through. Having a race diary allows you to relive those moments. You pen down how you feel today, to be read by you 20 years later. It would be a sweet walk down memory lane.
So what are you waiting for? – Click here to start your own running blog now!
Running speed is a combination of 2 factors – your stride length and the frequency you take those strides which is also known as cadence. To run faster, either one of these factors increases. Typically, an elite runner runs at a cadence of 180 – 200, no matter the speed they are going at and adjust the length of their strides to go faster.
The Benefits Of A Higher Cadence
For a beginner runner increasing your cadence is more ideal as compared to your stride length. The reasoning behind this is because it is easy to overstride when you increase your stride length. Overstriding means your foot lands in front of your body. This can easily lead to an injury. A higher stride rate means that your foot is hanging in the air for a less amount of time. The longer your foot is in the air, the harder it hits the ground and over time the impact may lead to an injury.
A higher stride rate is also more ideal because of the force that helps propel you forward. If you spend too much time floating in the air, it decreases the amount of force pushing you forward. Your energy is spent on pushing yourself upwards, instead of propelling yourself forward which is the main goal.
How To Calculate Your Cadence?
Running cadence is how many times your foot strikes the ground in a minute. You can calculate the by counting the number of times your right foot hits the ground in a span of 30 seconds. Multiply this number by 4 to get your running cadence.
How To Up Your Cadence?
Increasing your cadence is relatively straightforward as compared to increasing your stride length. One of the ways is to focus on increasing your cadence on a treadmill at a set speed. Practise makes perfect with this one. Alternatively you can purchase a metronome and use it for brief periods during your run to build up your cadence. A metronome has an exact tempo for you to follow as to when your foot should strike the ground. However, note that it is good to build up your running cadence slowly. A forced sudden increase can lead to technique issues.
JustRunLah! : How will you introduce yourself to Asia running and fitness community?
Yixiang – I’m quite the fitness and health addict who loves to stay active and do sports like rock climbing, swimming, cycling and of course running!
Peining – I’m an outgoing girl who likes to keep fit by running, swimming, cycling, rock climbing, and yoga.
JustRunLah! : How did you meet each other?
Yixiang & Peining – We met each other during a rock climbing competition back in my polytechnic days, and his university days.
JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?
Yixiang – I have been mostly rock climbing since I was 17. It was about a month or 2 after I finished my National Service at 22 years of age that I signed up for the Army Half Marathon and I started to run around my neighbourhood. I felt that I needed to run to stay fit and to maintain a good power to weight ratio to aid in my climbing
Peining – I was very active since young, and I grow up in an active family. During my secondary school days, my father used to bring my sister and I to run at East Coast Park to run with him. Since then, I’ve gotten into running leisurely, but not competitively. What made me continue was to keep fit and build stamina for rock climbing.
JustRunLah!: Your greatest reward from your sporting journey so far?
Yixiang & Peining – We completed Ironman 70.3 in Bintan together, where we started the race and ended the race together.
JustRunLah! : What is your mantra for when the going gets tough in a race?
Yixiang – Embrace the pain and come out stronger.
Peining – Just keep running, just keep running.
JustRunLah! : One advice for aspiring runners?
Yixiang & Peining – Running properly is the marriage of stamina and technique. Get the technique right first before putting in more miles and you will run efficient, happy and stay injury free.
JustRunLah!: Finish this sentence: Fitness is…
Yixiang – dependent on your desire to keep and stay fit.
Peining – good for you to stay young and look young.
If you’re one that loves the breathtaking views Mother Nature has to offer, here are 18 iconic places to run or hike in the world! This is Part 2!
#10 Rinjani, Indonesia
Photo Credits: Expedia
You don’t need to go all the way up to the summit to get great views. In fact – one of the most epic sights is running down the Sembalun side crater to the lake. You would feel as though you’ve been transported into one of the Lord of the Rings movies. That amazing feeling – unforgettable!
#11 Hyde Park, England
Photo Credits: Time Out
Home to Prince William and Kate Middleton, their garden is filled with beautifully groomed greenery. It’s a popular outdoor place – with families picnicking, children cycling, horses trotting and ducks frolicking. The grassy fields somehow seem greener and really makes you just want to put on your running shoes. Stride easy on the green pastures or do a long run around the entire park.
#12 Grampians National Park, Australia
Photo Credits: Golden Tropics
The park has many treks and lookout points for spectacular views and magnificent cascading waterfalls. Enjoy the panoramic views from he various lookout point. You would be totally immersed and probably lose yourself in the flora and fauna the Grampians displays.
#13 Hua Shan, China
Hua Shan is one of China’s 5 sacred mountains. It is one of the holy mountains but one which is considered to be the World’s most dangerous hiking trail as well. It is famous for it’s natural vista and steep climb and has a very distinctive charm. Dangerous as it is, the views are rewarding.
#14 Wachau Valley, Austria
Photo Credits, Vienna City Tours
Run from Melk to Krems near Vienna, Austria. The Wachau Valley is where the Danube River makes its way through Vienna. Run through vineyards and villages and maybe pick some apples or cherries along your way. The whole journey from Melk to Krems is 24 miles. – still short of a marathon.
#15 Empire Bluff Trail, Michigan
Photo Credits: Trip advisor
The Empire Bluff trail brings you atop Lake Michigan. The pathway is along a cliff and leads to spectacular views at the end of the trail. It is a 1.5 mile in and out loop. Atop here is where you can soak in the best views of Michigan city.
#16 Lisbon, Portugal
Photo Credits: Book Now
Did you know Lisbon is also known as city of the 7 hills? A myriad of cobblestone pathways run through the heart of Lisbon city and some are pretty steep. It is a hidden gem for runners – really letting you soak in the beauty of the Lisbon town.
#17 Lantau Peaks, Hong Kong
Lantau Peaks is the highest point in Lantau Island sitting 934m above sea level. It gives you magnificent 360 degree views over the bays of Lantau Island. It is a prized spot to catch sunrise and sunset. Probably one of the most popular running/hiking destinations in Hong Kong.
#18 Positano, Italy
Photo Credits: Positano Italy
Positano is a cliff side town in Southern Italy. Running alongside the cliffs give you great views of the Mediterranean Sea. The quaint colours of the village against the bluesy and crystal clear sea gives you a picture perfect postcard!
If you’re one that loves the breathtaking views Mother Nature has to offer, here are 18 iconic places to run or hike in the world!
#1 Seven Sisters Cliffs, Great Britain
Photo Credits: goodwp
Walk from Seaford County to Eastbourne across a series of chalk cliffs. Walk along the edge of the cliffs on an undulating course which with a great sea breeze. It is simplicity at it’s best.
#2 Interlaken, Switzerland
Photo Credits: Adventurous Miriam
There’re a number of hikes you can do in Interlaken, all that offers you panoramic views of the Swiss Mountains. Interlaken is a hiking paradise with crystal clear lakes, cascading waterfalls, and great views of the alpine mountains. The views give true meaning to taking your breath away.
#3 Glen Coe, Scotland
Photo Credits: Glen Coe Scotland
Located in the Highlands of Scotland, this is often considered one of the most beautiful and spectacular places in Scotland. it is a deep valley with towering mountains and offers picturesque views. The Glen Coe trail has been featured in James Bond – Skyfall and Harry Potter movies.
#4 Cliffs Of Moher, Ireland
Photo Credits: Wild Rover Tours
Set 214m above sea level, this route sits above the Atlantic Ocean – giving you a breathtaking view. The lush greenery against the blue clear sky and bright Atlantic Ocean makes this a beautiful run. You will pass by the great Aran Islands and the gorgeous Galway Bay along your run. Beautiful!
#5 The Grand Circle Trail, Grand Canyon
Photo Credits: Treehugger
One of the most stunning regions on the planet, you must experience this unique landscape to have a grasp of it’s truly one of a kind beauty. Soak in the Grand Canyon views while running on this trail. Everyone who has done this has only 2 words for it – worth it!
#6 Kyoto, Japan
Photo Credits: Japan Guide
Kyoto is well known for it’s beautiful grounds. Kyoto boasts magnificent views and picturesque attractions. Run along the Kamogawa river and be truly impressed by the views. Autumn is great with the maple shaded leaves, or spring with the cherry blossoms. An out and back route gives you roughly 13.5 miles. Perfectly beautiful.
#7 Bromo, Indonesia
Photo Credits: Maestro Bali, DMC
Bromo is so epic because it brings you through so many different landscapes. You run through a volcanic ash dessert, you run through a beautiful lake, and you have magnificent views of Bromo herself. It’s as though you are transported through different lands. There is a reason why people who have been here keep coming back for more – the beauty is really too stunning and captivating.
#8 Posmork Valley, Iceland
Photo Credits: Brian McCurdy
Iceland is nothing short of magical. There are hot springs, mud pools, blue lagoons, colourful mountains and glaciers. In fact, run right next to the biggest glacier in Europe. Whether in winter or summer, the beauty of Iceland is simply great. It is Mother Nature at it’s greatest.
#9 Istanbul, Turkey
Photo Credits: Jetsetter
Istanbul is divided into 2 continents – Europe and Asia. Hence, having 2 different influences in culture and architecture. In the Asia influence side, you will be catapulted into an array of mosques. You could run along the coastal lines of Turkey to give you that fresh breeze and amazing coastal views Turkey has to offer. Istanbul really gives you a diverse view and makes our run interesting and the sights are never the same.
Since Coney Island has opened to the public in late 2015, it has been included in a number of running events.
Much like the Marina Bay / Nicoll Highway / Stadium area for downtown-based events, it has been quite common to route a course through Coney Island when the event venue is based in the Punggol / Riverine Loop.
So by now, when there’s an event annouced to be held at the North East area, and it mentions “Coney Island” somewhere, you can imagine either an “again?” collective groan or a blase “really?” from regular running event junkies.
The organizers (I suspect) may have their hands tied by the NPB with the route planning, in that they are only allowed to run through this cycling path:
But if you are there on your own time, you may have already ventured off the main path. There are rough trails even a boardwalk North of this cycling path that goes through the forested area. They also lead to 5 different beach areas facing Johor Straits.
And if you are lucky, if the tide isn’t high, you can run the entire length of the beach.
In the video, as I first took the cycling path from West (Punggol End side) to East entrances, so my beach run is in the return direction – I entered via Beach Area D (or E) and exited at A.
Not sure if like at beach resorts, they’d have people cleaning up the beach before people starts coming in (the gates open 7am). The beach is surprisingly clean.
Its around 1.6km end to end. Not much but hey, you get your change of surface and scenery. I was on trail shoes. The sand is a little compact and doesn’t sink much so its not particularly challenging to run through.
What’s better than running? – a run-cation! Here are 15 of the coolest most epic routes to run that will give you great views and an experience of a lifetime. This is part 2.
#9 Inca Trail Marathon, South America
Photo Credits: Women’s Running Magazine
Always wanted to know how Indiana Jones feel like? Now you can – all 28 miles of it. Tackle tough climbs and pass through incredible trails and pass through the Sun Gate before the Inca Capital of Machu Pichu unveils itself. It’s probably the most spectacular race finish in the world.
#10 Midnight Sun Marathon, Norway
Photo Credits: Race Atlas
This race takes place in the height of summer in the town of Tromso. Although the race starts at night, the sun sits above the horizon still to lead their way. It’s a really cool marathon to run. The run takes you across the Tromso Bridge which offers expansive views of the town and it’s icy surroundings.
#11 Jungle Marathon, Brazil
Photo Credits: Jungle Marathon
Considered one of the most hardcore races in the world, the run takes you through the Amazonian forests. Can you cope with temperatures of 40°C, humidity of 99% and a primary jungle with a dense canopy covering and not a chink of daylight? This is really the world’s wildest eco-adventure.
#12 Everest Marathon, Nepal
Photo Credits: Everest Marathon
Transverse the Himalayan mountains, this marathon is the highest marathon in the world. The run flags off at Everest Base Camp. Although has 2 uphill climbs, the course is largely downhill. There is snow, there is ice, but there is also one heck of an amazing view. But note that a lot of time has to be dedicated to run this. Runners are required to be there 3 weeks in advance to acclimatise themselves.
#13 Two Oceans Marathon, South Africa
Photo Credits: CMIYC
They hail themselves as the most beautiful race in the world and they pride the race on running along 2 oceans – the Indian Ocean and Atlantic Ocean. It is a 35 mile race around the coats of Cape Town and offers scenic views of the African coastline.
#14 Australian Outback Marathon, Australia
Photo Credits: Australian Outback Marathon
This run stands out. With stunning views of Uluru and Kata Tjuta around almost every corner, the Australian Outback Marathon provides the ultimate outback adventure experience. This is the best way to experience outback!
#15 Big Sur International Marathon, America
Photo Credits: Big Sur International Marathon
Offering great views of the Pacific Ocean, it is one of the most beautiful runs. But it is only one of the most challenging courses. The course is a true struggle – through uphill climbs and strong headwinds. Views are amazing!
What’s better than running? – a run-cation! Here are 15 of the coolest most epic routes to run that will give you great views and an experience of a lifetime.
#1 Table Mountain Crossing, South Africa
Photo Credits: Suunto
Table mountain is probably on everyone’s bucket list, especially if you are visiting Cape Town. The city and coastal views Table Mountain has to offer is stunning. The hard effort to tackle the mountain will be well worth it once you make it to the top – even better if you can make it in time for sunrise or sunset.
#2 Comrades Marathon, South Africa
Photo Credits: afro
This is the run for any serious ultra marathoner. This is the first organised ultra-marathon and is now an annual June event. The route brings you through the coastal lines of South Africa, all 56 miles of it.
#3 Fujisan Marathon, Japan
Photo Credits: Black Straven
I must say, what a beauty Fujisan is. While we all know running a marathon is never easy but a magnificent view does help alleviate the pain. It takes our breath away for a moment, and for that one moment, we forget our pain. Runners will pass blue lakes and autumnally coloured trees along the route, and how can we forget the beautiful iconic Mount Fuji.
#4 Bagan Temple Marathon, Myanmar
Photo Credits: Bagan Temple Marathon
Run through over 2000 ancient temples. It is going to be one epic marathon. The landscape is incredible, the scenery epic, and the course flat. It does bring you back in time and as you run across the dusty plains.
#5 Pantagonian International Marathon, Chile
Photo Credits: Xtreme Spots
Torres del Paine National Park in Patagonia is home to the Pantagonian International Marathon. This is one of the most beautiful places in the world to run in. And as usual, beautiful doesn’t come easy. Don’t expect the route to be easy! It’s going to be tough, but well worth it in the end.
#6 Taroko Gorge Marathon, Taiwan
Photo Credits: Orange Mile
Taroko National Park in Taiwan is home to the Taroko Gorge Marathon. It is known for it’s magnificent views of it’s gorge. Immerse yourself in cliffs and the works of arts by mother nature and be impressed by the world class beauty of this national park – all 42kilometres around it.
#7 Safricom Marathon, Kenya
Photo Credits: Safricom Marathon
Running alongside the big five – c’mon can it get any better? You are accompanied by zebras, rhinos, giraffes ands lions. Well if you need some reassurance, don’t worry you are well looked after by 3 spotter helicopters and armed rangers as well. Nothing gets you more up close and personal than this experience!
#8 Sparkasse 3-Lander Marathon
Photo Credits: Sparkasse 3-Lander Marathon
Run through Switzerland, Austria and Germany – all in one marathon! If you’re ticking of countries, I don’t see why this isn’t on your list. Plus the superb views, how can anyone say no? Run your way around the lovely Lake Constance and just be ready to have your breath taken away!
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Photo Credits: Golden Tropics 
Photo Credits, Vienna City Tours
Photo Credits: Trip advisor 
Photo Credits: Book Now
Photo Credits: Positano Italy 
Photo Credits: goodwp
Photo Credits: Adventurous Miriam
Photo Credits: Glen Coe Scotland
Photo Credits: Wild Rover Tours 
Photo Credits: Treehugger
Photo Credits: Japan Guide 
Photo Credits: Maestro Bali, DMC
Photo Credits: Brian McCurdy 
Photo Credits: Jetsetter
Photo Credits: Women’s Running Magazine
Photo Credits: Race Atlas
Photo Credits: Jungle Marathon
Photo Credits: Everest Marathon
Photo Credits: CMIYC
Photo Credits: Australian Outback Marathon
Photo Credits: Big Sur International Marathon
Photo Credits: Suunto
Photo Credits: afro
Photo Credits: Black Straven
Photo Credits: Bagan Temple Marathon
Photo Credits: Xtreme Spots
Photo Credits: Orange Mile
Photo Credits: Safricom Marathon
Photo Credits: Sparkasse 3-Lander Marathon