5 Warmup Stretches For Runners

By
Mel
-

We runners love to run, but when it comes to stretching, it’s not really something we love. But we have to bear in mind, stretching can help prevent injury that could keep us away from our beloved sport for months. Warmup stretches differ from cool down stretches. Warm up stretches are more towards dynamic stretches which is a form of active moment that takes your body through ranges of motion. This will better prep you for your heard sporting activity ahead.

#1 Leg Swings

Stand one leg firmly on the ground and kick your other leg 90 degrees up. Keep your leg straight. Swing your leg back and forth and repeat on both legs. This is a great move to open up your hips and hamstrings.

#2 Side Leg Swings

Similar to leg swings, stand firmly on one leg and kick your leg 90 degrees up – but kick up towards your sides this time. Remember to repeat on both legs. This helps open up your hip area.

#3 High Knees

These help warm up your leg muscles and open up your hip flexors at the same time. Bring your knees up to your chest and then repeat on the other side. This helps gets your heart pumping as well and hence really allows your your body to warmup.

#4 Butt Kickers

Bring your right ankle to your butt with your left leg on the ground. Repeat on your other leg. This is a simple cardiovascular move that provides you a good warmup for your entire body especially your hamstrings.

#5 Walking Lunges

Walking Lunges really helps you warm up your quads. Repeat lunges 10 times on each leg. Your legs muscles will be seriously warmed up by now and you would be ready to go.

And there you go, 5 simple dynamic stretches for you before you head out for your run. You never know, these stretches could be what keeps you away from a nagging 3 months injury. Start stretching now! Don’t start when it is too late!

Advertisement

7 Stretches For Runners

By
Mel
-

Stretching is the most neglected aspect for a runner. Think about it, we spend often more than an hour running but stretching for what only 5 minutes? It is a really important aspect of training because it can prevent injury. I mean, what is the point of running for hours but to be hit with a preventable injury keeping you out from training for a couple of weeks? It’s good to have a stretching routine that you keep to.

Note that these are static stretching poses which are done after a workout as cool down stretches. Normally dynamic stretches are done for warming up. Stretching should be done gradually and held for approximately 30 seconds.

#1 Calf Stretch

Lean towards a wall. Keep one leg straight as you lean in towards the wall. You should feel a nice stretch in your calves. Remember to do it for both legs.

#2 Hamstring Stretch

Fold one leg inwards with one leg out straight. Point your toes upwards and reach out for your toes. You should feel the back of legs – your hamstrings stretching. Repeat on both legs.

#3 Quad Stretch

Stand on one leg whilst pulling the other to your backside. Grasp your ankle and slowly ease in into the stretch. Repeat on both legs.

#4 Glutes Stretch

Lie on your back and position your ankle on the opposite thigh. Grasp behind your thigh and pull it towards you. You will feel the stretch on your glutes! Repeat on both legs.

#5 Hip Flexor Stretch

This is one very often neglected stretch. Kneel on the floor on one leg with the other leg forward as above. Slowly thrust your hips forward whilst slightly arching your back. You will feel a stretch on your hip flexors and the front of your thighs.

#6 Groin Stretch

Sit with your back up against a wall. Bring your feet together. Slowly press down on your knees. Remember to apply pressure gently and ease in into the stretch.

#7 The Cobra Stretch

Lie on the floor and place your palms right beside your shoulders. Push up. You will feel abdominal muscles and chest opening and stretching.

 

Advertisement

Interview With Neyton & Rica – Couples Who Run Together, Stay Together

By
Mel
-

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

Neyton – My name is Neyton Tan, also known in my alter ego as Spiderman. Usually you can spot me at races wearing a full spiderman suit, and I’m regularly accompanied by my lovely Mary Jane. I run with a group called Superhero Runners which is a very inclusive group of like minded people with the intention to improve themselves.

Rica – My name is Rica Sidharta and my usual running bib name is Mary-Jane Tan. I am a leisure runner and support crew for Spider-Man.

JustRunLah! : How did you meet each other?

Rica – We were actually colleagues. Because we worked shift hours, we ended up spending a lot of time together when other friends were working and that’s when we started doing sports together.

Neyton – I would say that we had many common traits and sports was one of them. We eventually completed not just run races, but also triathlon races together as well.

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

Neyton – I started running since my army days, where it was compulsory to do regular 5k runs as part of training. I ventured into longer distances and completed my first marathon in 2008. Over the years of running, I began to venture into triathlons in 2013. Till date, I’ve completed 17 marathons and 3 half Ironman distance races. As I continue on my journey in running, I began to discover my alter ego as Spiderman, running distances from 5, 10 to 21km with the suit and do so to inspire other runners to run along side or faster than me.

Rica – I only started to run longer distances (> 4km) when I was 27. I used to hate running (til now I still don’t like it that much – haha). But I acknowledge the importance of running and Neyton has been encouraging me to do better every time.

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

Neyton & Rica – it’s motivating to see each other especially during grueling race. We always make a point to go at least for one overseas race together (either run or triathlon) per year.

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

Neyton – “You are your worst enemy, beat yourself to discover the potential in you!

Rica – “Keep going. You can do it!”

JustRunLah! : One advice for aspiring runners?

Neyton & Rica – it’s really much easier to train together as a group than as an individual. I can only run for 4-5km when I’m alone before I got bored and stop but I can run much longer (and faster) with a group. Run better together!

JustRunLah! : Finish this sentence: Fitness is…

Neyton – every breath of air that you breathe in.

Rica – a lifestyle

Advertisement

Interview With Steven & Cheryl – Couples Who Run Together, Stay Together

By
Mel
-

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

Steven – My name is Steven Ng and I’m 53 yo. I have been running seriously since 1994. My 1st race was in 1986 (during my university 2nd year), a 42.195km Penang International Marathon.

Cheryl – My name is Cheryl Tan and I’m 53 yo. I have been running since 2008. My 1st race was a 10km run (Mizuno Wave Run) at UPM

JustRunLah! : How did you meet each other?

Steven & Cheryl – not through any races/runs. We met through friends. We only race together starting 2008.

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

Steven  – I have been running since my school days in Melaka. I feel that I can sustain running long hours naturally and I really feel good about it. At that time, there was no races and I have no target, just run for fun and I love it.

Cheryl – I started at the age of 44. I was not active in any sports before that (eventhough I was a volleyball player during my teenage days). It was because I have always wanted to do backpacking after my retirement. Then one of those day, my hubby said to me, “ How are you going to fulfill your backpacking dream if you are not fit? How to walk long distance/hours when we are on the trip? You will be complaining of aches right? Don’t count on me to carry you like a backpack yo..” And that got me started on my running.

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

Steven & Cheryl – We started barefoot running in 2011. Being able to transit into barefoot running together, and we have been barefooters ever since. We enjoy the runs/races together and we have the same group of running friends/buddies.

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

Steven – Keep on going, just run lah.

Cheryl – Aunty, almost there, cannot run, walk lah, sure can finish one

JustRunLah! : One advice for aspiring runners?

Steven & Cheryl – If you want to pick up running, it has to be a lifestyle. Consistency is the answer, but at the same time must go according to your own body ability.

JustRunLah! : Finish this sentence: Fitness is…

Steven – equal ability in flexibility, stamina and strength

Cheryl – Feeling good physically and mentally.

Advertisement

Battle of the Lumens

By
The Mad One
-

This post comes in 2 contexts.

Firstly…. Running on PCNs at night these days can seriously damage your eyes

The northeast region of Singapore is one of the best places be if you want lots of pavement to run or ride your bicycle.  The Northeastern Riverine Loop alone is 18km of mostly uninterrupted lane, and that does not yet include going through Coney Island and the Waterway canal route.

So my runs and casual rides go through these routes, mostly on my weekday workouts in the evening or just the post-dinner walk.

Lately, I am running really short on my year-end mileage goal.  I put it on my lack (almost zero) of weekday run mileage.  I have a bunch of reasons, valid and lame, but one that really puts me off are the inconsiderate riders with their blindingly blue/white lights.

Most of these offenders are on e-scooters/PMDs, some are on bicycles.  Its almost as if one guy is trying to one-up the other.  “Oh yeah?  Well my lights are much brighter than yours!”

Don’t believe me?  Here’s a video of just one evening loop around the Riverine Loop.

I’ve gained back 2 kgs from 1 year ago, and I am slowly picking up mileage again to shed them again.  For my weekday runs when I lace up, I end up remembering scenes similar to this video, so I end up avoiding the PCN and just go running around my city block sidewalk.

These e-scooters and the super bright LED lights come very cheap these days, that I am sure many of the readers here actually have them.  If you do, please do not be like these guys in the video.  In the PCN, you only need to be seen.  Just a 1-2 LED blinker should be good enough to alert people from 300m away.

And if you have only those lights to use, then please point them DOWN.  Don’t point them level / head on.  Not sure what are you expecting, your light to turn the night into day?  Is it just like how you put up the flash on your camera to shoot a nightscape?

Unfortunately, even oBikes (stationless rental) have their lights pointed head on.  Gotta find their contact info to feedback this.

Again, you only need to let people know you are there.  No need to blind other users of the PCN.  Let’s enjoy and let others enjoy the PCN.

Secondly…. Here’s a cheap headlamp for you – Just $25 from the grocery!

I’ve had my Black Diamond Spot headlamp for a while.  It served me well for my trail runs which I always start very early in the morning on weekends.

I’ve been itching to buy a brighter headlamp than the Spot’s 130 lumens.  I was thinking twice though as these items, though not so expensive, are not that cheap either.  I need a very special reason to buy another lamp when what I have current still works.

I was at the nearby FairPrice grocery one time and the display for batteries have a new model of Energizer headlamps.  Their older models look more like work lamps for working on machines, but those that I saw in grocery looked a lot more like trail headlamps.

And they have 150 and 200 lumens version.  And what’s more, only $25 (for the 150)!

Here video comparing the headlamps.  The Energizer have a warmer tone.  Its a great alternative to more expensive lamps.

Finally…

Have you ever accidentally turned on your headlamp while pointed into your face?  It hurts, right?  You’ll be seeing white spots with your eyes closed for like 30 seconds.

Aside from using them on trails, they’re also useful on PCNs.  There are some really dark spots where the lamps are useful, there are also times the park lights are off.

Also, by giving those e-scooter/bike users white very bright LEDs a dose of their own medicine by shining your spotlight into their eyes, maybe they’ll get the idea.

Advertisement

7 Tips For Your First Half Marathon

By
Mel
-

I know a half marathon ain’t a full marathon, but don’t be fooled by just the half distance. You do need to train for a half marathon. You can’t just wing it. You’ve got to train for it. Running a half marathon is different from say running a 3 or 5km. You can’t just go all out and hope to hold the pace till the very end. It is a different ball game altogether. Here are 7 tips for you for running your first half marathon.

#1 Get A Plan

It’s always good to have a training plan. Set a realistic weekly mileage goal and make sure you hit it every week. In running, consistency is always key! Be consistent with your mileage and you will see the results.

#2 Find Training Partners

More often than not, we give ourselves excuses not to go out for that run – too tired, too lazy, too many chores, too much work! With a training partner or group, we are less likely to come up with excuses. If we promised to show up to train together, we are less likely to leave our training partner hanging.

#3 Practise Your Race Pace

Have a target realistic goal in mind and practise running your race pace. This is to allow your body to be comfortable and for you to have a good feel of your race pace. Here is a simple guideline to find your race pace to train for.

#4 Practise Race-Day Fuelling

Remember the old saying – never try anything new on race day. So always practise your race-day fuelling strategy. If you’re going to take gels, try your gels during your practise long runs. Make sure you have your fuelling strategy nailed. If you plan to take 3 gels, try taking 3 gels during training. Try the brand of gels to see whether they sit well with your stomach as well.

#5 Don’t Skip Your Long Runs

Long runs are a very important component of training. Do not miss your long runs. It helps build your endurance for the half marathon distance, and also gives you that boost of confidence that you are able to tackle the distance. Your long runs can be in the range of 15km.

#6 Recovery Is Extremely Important

Overtraining can be deadly. Remember that recovery is part of training and you need to allow your body time to recover in order to reap the benefits of your training. Always remember to have rest days or do your recovery runs especially after a hard day of training.

#7 Trust Your Plan – You Can Do It

Always trust the process! Do not doubt yourself. You are stronger than you think you are. You’ve put in the hard work, now just enjoy your run!

Read More:

  1. Training for a Half Marathon – Find Your Pace
  2. Training For a Half Marathon In Malaysia – Here are 3 suggested routes
  3. Run A Faster 10km or 21km With These 5 Key Workouts 
Advertisement

Stronger – The Inspiring True Story of Jeff Bauman’s Strength Following The Boston Marathon Bombing

By
Mel
-

Back in 2013, the life of an ordinary man changed forever. STRONGER is the inspiring true story of Jeff Bauman’s life following the infamous 2013 Boston Marathon bombing. His determination and grit captured the heart of the city and the world and he became a symbol of hope. The Boston Marathon bombing touched the heart of every runner, but somewhere in this adversity, there was also a chance for strength. STRONGER is Jeff’s deeply personal account of his heroic journey after the Boston Marathon bombings which tested family bonds, defined community pride and inspired his inner courage to become stronger in the face of devastating adversity.

Jeff’s Story

Jeff was just an ordinary 27-year-old working-class man waiting at the Boston Marathon finish line for his ex-girlfriend, Erin. He was hoping to win her back and holding a big cardboard sign to cheer her on, when he saw the face of one of the bombers moments before the blast occurred, and then was caught in the aftermath. Just like that, he lost both legs. After regaining consciousness in the hospital, Jeff was able to help law enforcement identify one of the bombers, but his own battle had just begun. Imagine the physical and emotional rehabilitation he had to go through. Imagine how family bonds would be tested.

This film celebrates his relentless courage against unimaginable odds and pays tribute to the man who is the very definition of Boston Strong.

Starring

STRONGER stars Academy Award nominee Jake Gyllenhaal (Nightcrawler, End of
Watch), Emmy Award® winner Tatiana Maslany (“Orphan Black”, The Vow) and Academy Award nominee Miranda Richardson (Enchanted April, Damage). Jake Gyllenhaal plays Jeff Bauman.

The Face Of The Boston Marathon Bombing

Standing at the finish line of the 2013 Boston Marathon, Jeff Bauman had no intention of becoming a hero. But when a pair of improvised bombs exploded next to him, his life changed instantly. A passing photographer snapped a photo of the horrifying moment where Jeff’s lower right leg was gone and his left leg was stripped to the bone. Suddenly he was famous but not for the reasons anyone would hope for. There was so much struggle, so much vulnerability, so much pain, heart-break, trauma, emotions and challenges. Yet Jeff was a fighter, aided by Erin and the community at the Spaulding Rehabilitation Hospital where he underwent his physical therapy.

Don’t Miss It

Catch STRONGER comes in cinemas on 21 September! Book your tickets and witness the story of a heroic man and the obstacles he overcame, with the help of his loved ones and his community, to get his life back on track.

Advertisement

Interview With Benjamin & Marina – Couples Who Run Together, Stay Together Interview

By
Mel
-

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

Benjamin – I’m Benjamin and have been in the sports scene for close to 3 years. Started off from running and moved on to mostly Triathlon. Hope you can find some motivation on my humble instagram @zxbenjaminxz.

Marina – Hi! I’m Marina Chen and had always enjoyed running. Running had led me to doing more in triathlon. I am goal oriented and motivated when it comes to what I set my mind on. Footprints of me can be found on my Instagram profile @marinagiggles

JustRunLah!: How did you meet each other?

Benjamin & Marina – We were first introduced to each other at 2XU full marathon pacing programme training and immediately clicked well with lots of crappy and crazy conversations. We are 6 years apart (Ben’s younger) and we didn’t think we will ever be together. Thus, we weren’t conscious of each other’s image in front of each other when we started off as friends.

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

Benjamin – The age that I really got into running would be 21 years old. Back then, my brother’s birthday wish was to race alongside with me on a local event. Looking back, I am really happy that he had dragged me along!

Marina – I started when I was 14years old and represented my secondary school as part of the school’s cross country team.

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

Benjamin – Not only we found each other, I would say I found the courage to explore and be opened to various sports.

Marina – I found my husband. *grin*

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

Benjamin – Impossible is nothing and race registration fees are not cheap :p

Marina – Do the best that you can and not end the race with regrets.

JustRunLah! : One advice for aspiring runners?

Benjamin & Marina – Anything is possible, it’s all in your mind. Endorphins can have you asking for more pain and join more races. Haha!
You only get tougher each time.

JustRunLah! : Finish this sentence: Fitness is…

Benjamin – …the product of stepping out of your comfort zone and persevere.

Marina – …for everyone! Take away self doubt and work on your designated goals. Anything is achievable.

Advertisement

Another Joy For Joyciline Kepkosgei – Smashing the 10km Road World Record

By
Mel
-

If you haven’t heard about Joyciline, she’s a big name! Back in the early of the year, she smashes 4 road World Records in 1 race. Joyciline ran splits of 5K in 14:53, 10K in 30:04 (previous record 30:21), 15K in 45:37 (46:14) and 20K in 1:01:25 (1:01:40) and completing the half marathon course in 1:04:52 – breaking the 10km, 15k, 20km and half marathon world records back in Prague!

Photo Credits: Athletics Weekly

And, she does it again! Kenyan Joyciline breaks her own 10km road World Records, dipping under 30 minutes. She became the first woman to run a 10km distance under 30 minutes off the track. The 23 year old ran a 29 minutes and 43 seconds at the Birell Prague Grand Prix to eclipse her previous record of 30:04 set in the Czech capital in April. It does seem Prague is her charm!

Note that the current 10,000m world record is held by Alma Ayana who destroyed the previous world record in Rio Olympics 2016. She ran a 29:17.45 on track. Road and track records are kept separately!

 

Advertisement

Odlo Ceramicool: World’s First Textile Technology That Cools Skin Temperature by Up to 1°C

By
Team JustRunLah!
-

In sports, success and failure are determined by the narrowest margins. A split second, a millimetre, or even a degree can be all that prevents a sportsperson from achieving a personal goal or falling just short of the mark. Finding that extra one degree of performance is a never-ending quest. It might involve one more day in the gym, an extra lap around the track, or a cooling garment that ensures an athlete has the best possible conditions to perform.

One degree can be the difference between a great day and a day to forget. People are always looking for something that gives them an edge and makes life easier. Odlo provides the solution to do just that: Ceramicool.

This cooling effect is achieved via three levels:

  1. The ceramic particles in the yarn have the ability to release warmth quickly and thus transmit the excessive heat away from the skin.
  2. The flat cross section structure creates tiny channels in the yarn for warm air streams to flow away.
  3. The low bulk yarn is the basis for this light-weight material and creates ultimate breathability and ventilation.

About Odlo

Odlo is the inventor of functional sports underwear and the three-layer principle. In Europe, Odlo is the undisputed market leader in the area of sports underwear and a pioneer in sports clothing technology. Founded in 1946, Odlo moved its operations to Switzerland in 1986 but its roots remain firmly in Norwegian tradition. Odlo currently has wholly-owned subsidiaries in Switzerland, Germany, France, Belgium/Holland, Austria, the UK, Norway and China. Odlo’s products are also sold in another 25 countries around the world. For further information, please go to: www.odlo.com.

About Triple Fit Pte Ltd

Launched in 2016, TripleFit is Singapore’s Ultimate Fitness Performance + Retail Destination. Situated in Millenia Walk and spanning over 23,000 square feet, the fitness performance hub offer classes catered to all fitness enthusiasts from the early morning to the late evening throughout the week. The multi-brand sports retail zone carries European and Japanese premium niche sports brands such as Odlo, Newline, Every Second Counts, C3fit as well as global American sportswear giants Under Armour.

Advertisement

Iconic Foremost IRONMAN 70.3 Thailand triathlon returns to Phuket

By
Team JustRunLah!
-
Mr. Wilfred Steven Uytengsu, President of Sunrise Events Inc. and rights holder for IRONMAN in South East Asia (second left) and Ms. Pimjan Vimuktanonda , Marketing Director of FrieslandCampina Thailand (second right), Title Sponsor of the Foremost IRONMAN 70.3 Thailand.

Triathletes from around the world are heading to Phuket Island for a weekend of swim-bike-run where 1,500 competitors from more than 60 countries are expected to compete in the Foremost IRONMAN 70.3 Thailand on 26th November, and up to 300 youngsters in the Foremost IRONKIDS Thailand. Built on the belief that Anything is Possible®, IRONMAN – the original triathlon brand – was founded in 1978 and today stages over 150 IRONMAN events in more than 50 countries each year including the annual IRONMAN World Championship (3.8km swim/ 180km bike/ 42km run) and IRONMAN 70.3 World Championship (1.9km swim/ 90km bike/ 21km run). With more than 1,000,000 people having completed an IRONMAN/ IRONMAN 70.3 since 1978, Thailand joins the largest global triathlon series for a second year with the Foremost IRONMAN 70.3 Thailand which will take place on the tropical island of Phuket at Angsana Laguna Phuket on the spectacular Bang Tao Beach.

“Phuket is one of Asia’s top island destinations and an iconic triathlon venue with a pedigree stretching back more than 20 years. We are very excited to again be working with Phuket to host the Foremost IRONMAN 70.3 Thailand 2017, a race that has already earned a reputation as being one of the toughest and most beautiful courses on the IRONMAN 70.3 calendar,” said Mr. Wilfred Steven Uytengsu, President of Sunrise Events Inc. and rights holder for IRONMAN in South East Asia.

“Phuket is well known for being a leading sports tourism destination and hosting this world-class event, the Foremost IRONMAN 70.3 Thailand, underscores the island’s sports tourism credentials. We are looking forward to a very successful event and also to welcoming Thai and international participants from around the world,” said Mr. Sanit Srivihok, Vice Governor of Phuket Province.

Former regional champions and in-form international Pros will compete for a US$15,000 (approx. 500,000THB) prize purse while the thirty age-group qualifying slots available for the 2018 IRONMAN 70.3 World Championship in South Africa will draw many of Asia’s top age-groupers. Early sign-ups include Thailand’s top male triathlete and first to compete at the IRONMAN World Championship in Kona (2011), Jaray Jearani, and Nampetch Porntharukcharoen, the most IRONMAN-decorated Thai female triathlete and first Thai female to compete in Kona (2014).

“Entries are already strong and the international Pros are confirming their attendance. While competing in an IRONMAN 70.3 is no easy feat, we are seeing more Thai age-groupers registering this year and we’re very excited to help grow the sport in Thailand,” added Mr. Uytengsu.

Also taking place for the second year is the Foremost IRONKIDS Thailand at Thanyapura Health & Sports Resort on Saturday 25th November. Welcoming up to 300 kids from 6-14 years old, this will be the second IRONKIDS event in Thailand this year, the first being held at the International School Bangkok on 10th September.

Ms. Pimjan Vimuktanonda , Marketing Director of FrieslandCampina Thailand, the producer and distributor of Foremost dairy products, said, “As the provider of quality dairy products from Thai farmers with international production standard that has been part of Thai daily life for more than 60 years, Foremost is proud to encourage Thai families to drink quality milk and take exercise regularly through our ‘Drink.Move.BeStrong’ campaign. This campaign has been promoting healthy and active lifestyles among Thai youngsters and consumers for 4 consecutive years.

“To extend the success of this campaign, Foremost continues to be the title sponsor of Foremost IRONKIDS Thailand and Foremost IRONMAN 70.3 Thailand 2017 for the second year running. With more than expected interest from junior athletes last year, we are expanding this year’s Foremost IRONKIDS Thailand into two races: the first race was at the International School Bangkok (ISB) last Sunday, 10 September to fulfill the needs of kids in Bangkok, and the second race is at Thanyapura Health & Sports Resort in Phuket on Saturday, 25 November.

“Foremost IRONKIDS Thailand is a junior triathlon race for children 6 to 14 years old with the aim of promoting active lifestyles among children. It gives them the opportunity to test the limits of their physical and mental stamina and experience this challenging sport. Preparing oneself for triathlon calls for continuous training and good choice of food to ensure optimized diets for the body’s needs while also building strength for the competition. Foremost has, therefore, prepared our chocolate flavoured milk to give away to participating triathletes of Foremost IRONKIDS Thailand and Foremost IRONMAN 70.3 Thailand 2017 to help energizing them throughout the race because a key to athletic excellence is to keep one’s body fit and active.”

The Foremost IRONMAN 70.3 Thailand starts with a one-loop 1.9km swim in the pristine waters off Bang Tao Beach, followed by a 90km bike traversing the island’s northern hills and coastline, and finishes with an energy-sapping 21km two-loop run through the Cherng Talay area. Well known for its beauty, the course is also challenging and will push Individual and Team Relay participants to their limits.

Opening up the world of triathlon to more people, organisers have added a new event distance this year, the Sunrise Sprint, which comprises 750m swim/ 20km bike/ 5km run, also at Angsana Laguna Phuket.

“For a triathlete, IRONMAN is the peak of the sport. Completing an IRONMAN event is something all triathletes want to do and once you have, it is something you will be proud of for the rest of your life. We aim to make Foremost IRONMAN 70.3 Thailand a bucket list event for triathletes all over the world and with the edition of the new Sunrise Sprint this year we aim to make the sport more accessible for people of all abilities,” concluded Mr. Uytengsu.

Organised by Sunrise Events (Thailand), the Title Sponsor is Foremost with Major Sponsors FBT and Fox Sports, and support from the Tourism Authority of Thailand, Sports Authority of Thailand and the Province of Phuket. Event Partners include Angsana Laguna Phuket, Bangkok Airways, Gatorade, UFC, Mthai and Phuket Cable.

For more information, visit www.ironman.com/triathlon/events/asiapac/ironman-70.3/thailand.aspx and www.ironkidsthai.com.

Advertisement

Galvlero, Barcena Snatch MILO-Lipa

By
Servinio
-

LIPA CITY – Rowel Galvero snatched the championship of the 41st National MILO Marathon Lipa qualifying race last Sunday (September 10) at SM City Lipa.  He was joined at the top of the podium by Nhea Ann Barcena who ruled the distaff side in the final race on Luzon this season.

Galvero clocked 1:15:42 over the 21-kilometer route.  He beat out the like of veteran runner Erineo Racquin (1:17:11) and third placer Jomari Jovelo (1:18:12).

Barcena (1:34:21) had a good seven-minute margin against closest pursuer Rona Lacanlale (1:41:24).  Taking third place was another former leg champion Janette Agura (1:47:24) who beat out her own daughter Devine Grace Agura who settled for fourth position.

The province held its qualifier last year in the capital Batangas City which was won by Jovelo and April Rose Diaz.  Technically, Raquin is the defending champion since he won the last race Lipa hosted in 2015 along with Women’s winner Cellie Rose Jaro.

The MILO Marathon will now proceed to the Visayas for more qualifying races in the cities of Tagbilaran (September 24), Roxas (October 1) and lloilo (October 8).  The National Finals is set for December 3 in Cebu City.

Other runners who took home honors that day from Lipa were Leonalyn Raterta (43:28) and Lei Kipchirrutin (32:15) for10 kilometers and Jhe An Calis (16:12) and Jonathan Pulido (13:45) for five kilometers. The special three-kilometer race for kids aged 12 and below went to Mc Artney Rosales (10:54) and Jenna Valdez (12:14).

Advertisement

Interview With Yew Wee & Sherlynn: Couples Who Run Together, Stay Together

By
Mel
-

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

Yew Wee – Hi, I am Yew Wee, an amateur runner who aims to be a fast runner eventually.

Sherlynn –  Hello, I am Sherlynn and I run to keep myself fit, healthy and happy.

JustRunLah! : How did you meet each other?

Yew Wee & Sherlynn – We met during our university days in NUS Aquathlon. We were both in the EXCO.

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

Yew Wee – I considered myself to only start running seriously when I was 24 years old during my NUS Overseas College days in Stockholm. At that time, I was doing triathlon in Singapore but it was cumbersome to bring my bike over (to Stockholm) and swimming wasn’t as convenient. Thus I had no choice but to turn to running as my only sport.
The running culture in Stockholm was amazing and I used running to explore different places. After coming back from Stockholm, I joined Melvin, John, Nazri and Alvin to train for SCMS (Standard Chartered Marathon Singapore). Being in a positive, thriving group inspired me to train and run consistently.

Sherlynn – I used to be a competitive swimmer and joined the NUS Aquathlon team in 2012 when I was 22 years old. I started to take it more “seriously” in 2015 when I took part in the SCMS. The race went badly as I did not train sufficiently for it. That spurred me on to train properly in order to complete a marathon. At that time, it was something I had wanted to check off my bucket list. But after the marathon, I didn’t feel good because I had not trained for it, and that feeling spurred me on to sign up for another marathon to better my timing. Through the process, I got hooked on running and became a routine.

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

Yew Wee – My greatest reward from running has been meeting and being part of the Coney Runners. The camaraderie that we have built through our long painful runs and gruelling rounds around the track is priceless. Through running, I have gained bros that always have one another’s back.

Sherlynn – Running brings many rewards, but the greatest would be the mental ‘reset’ and clarity it brings. I can never do a sit-still meditation. Slow run is my form of meditation. It clears my head and serves as an outlet to vent out any frustrations. Today running has become a routine that I have to do every day in order to feel good about myself.

JustRunLah! : What is your mantra for when the going gets tough in a race?
Yew Wee – “This is what you came for”
Before the race, I had already prepped my mind of the pain to come during the marathon. This quote emphasized to me that I flew from Singapore to Gold Coast, to “enjoy” the pain.

Sherlynn  – “I’ve done this before. I can do it again. One step at a time.”

JustRunLah! : One advice for aspiring runners?

Yew Wee & Sherlynn – think of running as a lifestyle, a way of living rather than a sport, only then you will achieve running longevity and enjoy running. Even better if your partner is also into running and it serves as an inspiration to each other ☺

JustRunLah! : Finish this sentence: Fitness is…

Yew Wee – a lifestyle.

Sherlynn – about so much more than exercise. It is a catalyst for positive changes, and it affects every aspect of your life.

Advertisement

Interview With Sebastian & Cherlynn – Couples Who Run Together, Stay Together

By
Mel
-

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

Sebastian – Hi, I’m Sebastian Cheong also known as Cheongster or Iron Man from the Superhero Runners running group. You would find me wearing Superhero attire during some of my runs because I want to make running fun and less boring. I hope to inspire and motivate others to lead a healthy lifestyle.

Cherlynn – Hello! I am Cherlynn Sim and I run for fun and chocolates. You might find me running around Singapore Sports Hub on some evenings and at MacRitchie or Bukit Timah Hill on weekends. Running is a happy sport because it is free-of-charge and a little sweat reaps many benefits! ☺ I also find it very fun to dress up in costumes and colourful outfits to liven up the atmosphere at race events.

JustRunLah! : How did you meet each other?

Sebastian & Cherlynn – We met at a weekly run held by a running group. We clicked very well after hanging out socially with some of our running friends and began to go on run-dates and then joined races together, locally and overseas. In July this year, we marched down the aisle and became Mr & Mrs. We are blessed to have known each other through a sport we both enjoy!

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

Sebastian – I picked up running at 31 years old after I followed a friend to a race expo. At the race expo, there were a few future races available for sign up. We stopped at the Sundown Marathon registration booth, my friend challenged me to sign up for the 42km category together. I took up the challenge! From the time I signed up to the race day, I had 4-5 months to train for my first race, a FULL marathon. So I disciplined myself to run 5-10km twice a week and also joined a running group to run together. I loved the process of training and never regretted starting.

Cherlynn – I picked up running at 30 after watching a Friend run more than 20km on the treadmill, just to train for the Singapore Marathon. I could not reason why runners would pay an entry fee to suffer for 42km. I then signed up for my first running event which was the 2XU 12km run held at Sentosa and initiated my own training on the treadmill. I started with a walk-run pace for a mere 400m and picked up from there. Subsequently, my friends joined me and running became a social sport where we would meet to run for short distances at East Coast Park and proceed to have dinner after. As I improved, I joined mid to long distance running events and have since completed several marathons.

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

Sebastian & Cherlynn – The greatest reward is what running teaches us about our life journey. Apart from the taste of victory for conquering challenging running events, we learn about pacing, planning, discipline, managing our expectations, and at many times, being humbled by challenging situations. There are so many things we learn from running that we apply in our lives and it just becomes part of us. And it has always been for the better.

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

Sebastian – Think why you are doing this in the first place. You are better than who you think you are.

Cherlynn – Crush the Wall! I am tougher than I think!

JustRunLah! : One advice for aspiring runners?

Sebastian & Cherlynn – Running is very enjoyable when you start at an easy pace. It is a holistic sport that is free and brings about many benefits – physically and mentally. Always start with a small goal like a short distance or a walk-run pace and never let seasoned runners or long distances intimidate you. Sign up for a local running event, find a buddy or join a running group who will motivate and inspire you to train and achieve the goal ahead.

JustRunLah! : Finish this sentence: Fitness is…

Sebastian – not about being better than someone else. It’s about being better than you used to be.

Cherlynn – one of the best addictions we could indulge in and something that brings positive energy which makes it easier for us to smile in the busy society we live in

Advertisement

Interview With JJ & Mei Hui – Couples Who Run Together, Stay Together

By
Mel
-

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

JJ – Hi, my name is Jingjie (JJ). I have always enjoyed exercising and running is my main sport. I constantly set new running goals for myself and tailor my training plans to meet these goals.

Mei Hui – Hello everyone, I’m Mei Hui. I’m just your regular runner who enjoys running and training alongside likeminded friends. Occasionally, I will also post motivating posts on my Instagram (relacrun_mh) to try to encourage myself and others to keep going.

JustRunLah! : How did you meet each other?

JJ & Mei Hui – We met in a running group that used to run in the city area. I was already in the group when Mei Hui joined and I remembered her first session was a hill training session. I noticed that she was pretty fast and hence went forward to compliment her and introduce myself after the session. That was how we became friends.

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

JJ – I only started running in 2011 when I was 26. Before that, I mainly did gym workouts but had no cardio training. It was due to an unfortunate lower back injury in 2010 that I was advised by my physiotherapist to train up my core muscles and avoid lifting heavy load. Hence, I decided to pick up running in early 2011 and never looked back since. In that same year, I joined my first race (a 6km fun run) and eventually progressed to my first marathon (Sundown), completing it with a timing of 5hrs 11mins. During that first year of running, I was thankful to have met a few experienced runners who patiently guided me along. Their personal running stories serve as a great inspiration to me till date. For example, there are some of them who started running only in their 40s but are now podium winners, and there are some who have been running for 40years! I felt that if they can, I can too.

Mei Hui – Running used to be something I hated back in my schooling days and I remembered running as fast as I can every Napfa test/cross country to shorten the agony. I only picked up running back in 2009 to stabilize my yo-yoing weight, but gradually grew to love it as I found it very therapeutic. Back then, 2km felt really long but gradually I was able to progress to 5km, 10km and eventually 21km within a year. I guess the endorphin rush after completing a run really kept me going and as I got faster, I got more motivated. Looking back, it was a superficial reason that started me running, but it had really transformed my life. Along the way, I have been blessed to meet many likeminded runners, who inspires me in many ways, be it in their own running journey, their commitment to their trainings, or their never-dying passion for the sport. They showed me that though running is a solo sport, the journey need not always be lonely.

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

JJ & Mei Hui – Being able to run and stay fit is already a reward in itself. To top it off, we have been blessed with many valuable friendships forged that would not have happened without this journey. Achievement wise, we only count ourselves lucky with our occasional podium wins or PBs, and these offers great consolation for the efforts we put in.

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

JJ – Think about how far you have conquered ever since the day you started running till date, and that’s how strong you have became.

Mei Hui – Similarly for me, I will tell myself I have come this far, I have trained so hard, it is not time to quit now. I too always remind myself it is not a race against others, at the end of the day, it is a race against myself.

JustRunLah! : One advice for aspiring runners?

JJ & Mei Hui – Haste make waste. Whatever training you are embarking on, start gradually and make sure you are comfortable before stepping it up. Be consistent in your training and listen to your body. Rest days are as important as training days and don’t neglect that if you want to run long-term.

JustRunLah! : Finish this sentence: Fitness is…

JJ– Looking great, feeling confident and staying healthy

Mei Hui – A lifestyle! It isn’t just about how you look, how fast or far you can run, or how many more reps you can do as compared to someone else. Sure, those are likely outcomes. Personally, I think it’s more of a commitment to incorporate exercising into your lifestyle and to constantly strive to improve yourself in that aspect. At the same time, you need to listen to your body and make sure you rest sufficiently and eat healthily. At the end of the day, fitness is really about achieving a stronger, healthier version of your old self, not a challenge against someone else.

Advertisement

My POSB Passion Run For Kids 2017 [10km] (by Lingderella)

By
Lingderella
-

I missed out last year’s run because I was trying to control myself from signing up too many running events ? Told myself for 2017, I will participate in less running events and turns out I participated in much more runs than last year ? Next year really must cut down cut down cut down on races! Let’s see! ? So, I missed out last year’s medal as it’s a 3 medals collection to make a set, with a different design each year from 2016 to 2018.

So, this is a run for a good cause! For the kids! I don’t know how much but I think some of the registration fees will be given to the POSB Passion Fund. This fund helps kids who are between 0-16 years old through different Programmes for things like education.

For the adult competitive category, there’s 2 different distance to choose from between 10km(team/individual) and 5km and I participated in the 10km. The kids competitive is separated into many different categories by age, gender and the distance of 1.2km or the 800m. Too many categories for the kids until even after I end my run, hang out around abit and the kids are still flagging off in waves luckily it’s still not sunny even around 8plus.

Race pack collection was at City Square Mall and there was no queue when I went to collect the race pack on Saturday. Collected the race pack chop chop and zao already as there is nothing much at the REPC site.

The 10km category flag off time is really very not here not there, at 6.30am. Think many people have to cab down to be on time for the flag off. We reached the Promonatory just nice when the start pen opened and we were quite in front for the flag off. See a lot of the elites and familiar runners at the front aiming for their podiums. It’s a very very humid morning and I’m happy to be flag off on time as the air in the start pen is so still and warm as I’m short and any moving air is blocked ?

Running the shiong upslopes at Marina Barrage then towards Gardens by the Bay East and u-turn back to the start line for the 10km route, though many runners including me is 100m or 200m short on their running watches or apps.

As usual, see many familiar runners like all the runs that I go I will really expect to see them. It’s nice we cheer for each other when we ran pass or see them coming from the opposite direction. I think many of us really spend thousands of dollars a year to races ? I must cut down cut down cut down on races already! ? Maybe those charity runs can run as support charity and those run for a cause runs as they are meaningful? Really no eye see ? Already finding excuses to sign up races ?

I think there’s a lot of hydration points along the 10km route, maybe around 4 or 5 hydration points. But I stop at none of the hydration point, not thirsty lah ? I had no aim for this run at first as I’ve been lazy with running but today I feel that I am in condition that is better than normal to run so just run and see if I can get a personal best timing. Don’t care if it’s GPS error or route is really shorter than 10km but I ran my best 10km today around 15seconds faster than Shape run with my dear Willis finishing in 57mins ? Still remember that around 2 years back when I started participating in the running events my 10km is about 1hr30mins ? I heard that next week’s Yellow Ribbon Prison run have many slopes, so scary! I will be running the 10km category as well.

Keep looking at my Garmin and aiming to stay under 6 mins pace and all the way hoping that I won’t see the 60mins pacers but they keep getting nearer and nearer every time I turn back to check on the balloons, like those horror movies when those victims are being chased and they just keep getting nearer ?


After the run go back to the race village and gulp down on the isotonic drink, though I don’t like gassy drinks but I’m too thirsty and mineral water not cold ? Totally drenched with my own sweat! Went to get Vitagen and Marigold drink in their booths and other really see what’s available around and left shortly after few photographs with friends ?

Advertisement
1...929394...210Page 93 of 210
OUR NETWORK
Web: JustRunLah.com
Virtual Runs: Virtual Runs
Race registrations: Connect.JustRunLah.com
© JustConnect Media
JustConnect Media Logo
JustRunLah! is owned and managed by JustConnect Media