A one-day diet that will change your eating habits

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January 16, 2023

There are simple things you can do in one day to jump-start healthy eating, but dieting doesn’t happen overnight.

1) Keep it simple

Registered dietitian and nutritionist Libby Mills says people often view changing their eating habits as all or nothing. Take one small step forward a day (such as skipping dessert or eating more vegetables). As a result, it will be more manageable and still have a big impact in the long run.

2) Start your day with a glass of water

You might want to start your day with a glass of water instead of a cup of coffee. It will jump-start your metabolism and get things moving. You can feel revived after cleansing by clearing your head and allowing your bowels to move regularly. Make sure you leave a glass of water on your bedside table before you go to sleep at night; drain it before you get out of bed the next morning.

3) Practise mindful snacking

Snacking is fine as long as you make nutritious choices that don’t add lots of calories to your day. When your lunch starts to wear off, grab a handful of nuts instead of chips or a candy bar. Fibre and protein will fill you up, and you forget what you read about their fat content. Plant-based fats are a valuable source of fat for controlling blood cholesterol because they are healthy and plant-based. You’ll feel fuller after eating apples since they contain pectin, a type of fibre that increases with moisture in your stomach.

4) Get enough kilojoules

The consumption of too many kilojoules can be unhealthy, but the consumption of too few kilojoules can also be harmful. Depriving yourself of food slows your metabolism, which causes your body to burn muscle and store fat, resulting in weight gain. Tracking your kilojoules periodically is a good way to spot check your eating habits and make sure you’re making healthy choices.

5) Get enough sleep

Getting enough sleep can help you change your eating habits. You’re more likely to overeat or make poor food choices when you’re tired. A lack of sleep can also affect the hormones that control hunger and metabolism. Make sure you get seven to eight hours of sleep every night.

6) Eat off smaller plates

Eat as much food as you like, but only if you use a smaller plate than usual dinnerware. Cornell researchers found that people who ate cereal out of large bowls consumed 16 percent more cereal than those who were given smaller bowls. Eating off smaller plates helps you eat less while still feeling full.

7) Don’t forget breakfast

Eating something for breakfast every day is important, even if you don’t eat breakfast often; this can help you maintain a healthy eating pattern. Those who eat breakfast tend to have better control over their eating throughout the rest of the day. Make sure you eat something low in sugar and contains protein and fibre. Healthy breakfast choices such as veggie omelettes, wholegrain toast with peanut butter, or low-fat yoghurt with fortified cereal will keep you full until lunchtime.

8) Drink water throughout the day

You’ll eat smaller portions when you sit down for a meal when you’re properly hydrated after drinking water all day. When you’re dehydrated, your body may think you’re hungry, so constant snacking might be due to your thirst.

HomeTeamNS Unveils Highly Anticipated Bedok Reservoir Clubhouse, a Waterfront Haven for Home Team NSmen

By

Team JustRunLah!

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January 16, 2023

HomeTeamNS’ second ground-up clubhouse – HomeTeamNS Bedok Reservoir is a Waterfront Haven, equipped with smart and sustainable features

SINGAPORE, 4 January 2023 — HomeTeamNS celebrated the official opening of the highly anticipated HomeTeamNS Bedok Reservoir today. Themed as a Waterfront Haven, it is the only reservoir-fronting clubhouse in Singapore and has an unparalleled view of Bedok Reservoir. Equipped with smart access systems, green features and several first-of-its-kind facilities, HomeTeamNS Bedok Reservoir will be the ultimate waterfront retreat for Home Team NSmen to unwind with their loved ones.

The launch of HomeTeamNS Bedok Reservoir concludes the year-long series of commemorative activities that has been held to celebrate 55 years of National Service. The new Bedok Reservoir Clubhouse was constructed to recognise and show appreciation to past and present NSmen from the Singapore Police Force and Singapore Civil Defence Force for keeping Singapore safe and secure. Similar to current clubhouses, HomeTeamNS Bedok Reservoir aims to promote camaraderie, pride and bonding among Home Team NSmen through the provision of quality, well-designed and well-thought-out facilities and services that cater to the needs of different generations of Home Team NSmen.

Over 350 guests, including members of the HomeTeamNS Board of Governors, Home Team NSmen Volunteers, and Business Partners, attended the opening ceremony, graced by Guest- of-Honour Mr K Shanmugam, Minister for Home Affairs and Minister for Law, who is also Chairman of the HomeTeamNS Board of Governors.

A Waterfront Haven

Nestled within the lush Bedok Reservoir Park, the barrier-free HomeTeamNS Bedok Reservoir is designed to integrate with the surrounding greenery to offer a relaxing and picturesque clubhouse for Home Team NSmen to bond with their loved ones.

The Bedok Reservoir Clubhouse features an exciting array of first-of-its-kind facilities suitable for patrons of all ages. This includes:

Aqua Adventure, Singapore’s first integrated all-weather water adventure centre, featuring Singapore’s longest indoor waterslide, as well as an indoor aquatic challenge rope course;

Action Motion, a digital active experience arena with Singapore’s first score-tabulated gamifier system, in which participants are able to challenge each other in the multi-level obstacle course, among other installations, and have their scores displayed in real-time on a leaderboard in the arena.

East Villa, Ten attractive 2-storey concept villas with garden and waterfront views, complete with roof balconies, kitchenettes and sheltered BBQ area for NSmen looking to host gatherings and enjoy staycations with their families and friends;

ManCaves, urban hangout spaces that include amenities such as complimentary wi-fi, built-in kitchenettes, and karaoke systems; and

Infinity swimming pool, a 6-lane 50-meter pool overlooking the reservoir.

Smart and Sustainable Features

In 2016, A HomeTeamNS Clubhouse Masterplan was drawn up, involving three clubhouses: Khatib, Bedok Reservoir, and an upcoming Tengah Clubhouse. It is a long-term development plan to build new clubhouses that are state-of-the-art and first-class in terms of location, design, and facilities. Following in HomeTeamNS Khatib’s footsteps of a smart clubhouse, HomeTeamNS Bedok Reservoir is the second to boast an array of digital capabilities.

Smart features include the gamifier system used in the Action Motion facility; a robot concierge that engages visitors to help with wayfinding and helpdesk support; and a keyless QR code door access system in the East Villa integrated with the HomeTeamNS Mobile App for a seamless stay.

Ms Agnes Eu, Chief Executive of HomeTeamNS, said: “We have moved beyond providing a traditional brick-and-mortar clubhouse experience for members. To complement our state-of-the-art clubhouses, our team worked hard on innovative digital solutions, allowing our members to navigate our clubhouses seamlessly. Our new clubhouses feature lobbies equipped with self-help kiosks where members can access membership services and facilities booking.”

“The kiosks are integrated with our HomeTeamNS Mobile App, which means members can also access these services conveniently at home before visiting the clubhouse. The mobile app also allows members to check in at the facilities they have booked seamlessly. We have recently added a loyalty rewards programme in our mobile app, which aims to strengthen our engagement with our members.”

On the sustainability front, the clubhouse is awarded BCA Green Mark Platinum for its various green features that maximise energy efficiency and water conservation. This includes the use of eco-friendly materials and systems, energy-efficient light fittings, use of solar photovoltaic panels, and a “blue & green” roof to harness natural resources such as solar power and rainfall. The clubhouse is designed to boost natural ventilation and has an overhanging balcony that acts as shading for lower floors. Materials that minimise heat gain by the building were used in the construction, which reduces the clubhouse’s energy consumption.

Levelling Up Your Workouts: 10 Things That Can Help You Achieve Your Full Potential

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Team JustRunLah!

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January 15, 2023

When it comes to physical fitness, it is crucial to understand the things you can do to boost and benefit your workouts. Working out is often the main focus of many people trying to reach their potential, but there are other aspects that are vital to consider as well. Diet, hydration, lifestyle and rest are also critical to help you achieve your goals.

Peak fitness means taking care of your body in all ways: knowing how to fuel it, when to rest and what you should avoid. It is vital not to fall into the habit of working out without considering how other parts of your life can affect your overall goal.

1. Set Realistic, Measurable Goals

While your overarching goal may be to get to peak fitness, this goal is too broad and large to make a suitable motivator. You will need to develop goals throughout your fitness journey, making them realistic and measurable every month or two. This can help you truly track your progress and give you real satisfaction each time you meet a target. However, you should also be cautious not to set your goals and targets too low, as this can be demotivating in its own way.

2. Stay Hydrated

Hydration is critical to a successful workout, and though many people understand its importance, many people still struggle to get the right amount of liquids into their diets. Keeping hydrated throughout workouts and during daily life is critical to keep your body functioning at top condition. During workouts, it is best to keep a good-sized bottle of water with you at all times. If you are doing a particularly strenuous workout, using sports drinks during or after can be an excellent way to hydrate and maintain your electrolytes.

3. Schedule Your Rest Days

Though it may feel somewhat counterintuitive, it is essential to have scheduled rest between your workouts. Working out every day of the week at a high intensity is the surest way to injure yourself or burn out. It is best to rest every other day, doing some gentle exercises like stretching or walking on your rest days.

4. Remember The Importance Of Diet

Diet is critical to help you strengthen your body and ensure that it gets all the vital vitamins and nutrients it needs. The right diet will keep you feeling energetic throughout the day and give you heaps of energy for your workouts. Your diet should be well-balanced, with plenty of protein, fresh fruit, and vegetables.

5. Work On Your Mindset

Mindset can be an essential factor in your reaching your goals. A major goal like peak fitness can take months or years to achieve, depending on the fitness level you began training with. This means that you’ll need to maintain your motivation and passion for working out and getting fit. A positive mindset can be invaluable for keeping you on track, even on days when you’d rather stay in bed. There’s no easy trick to getting a positive mindset but visualising the positive outcome you want can help.

6. Become A Personal Trainer Yourself

The more you know about how to work out effectively, the better able you will be to apply this to your own goals. Teaching others about fitness can help you deepen your understanding of your own workouts. As an added bonus, you could even start a side gig working as a personal trainer. The Fitness Group has a huge range of excellent courses that can help you expand your fitness knowledge and help you achieve your goals.

7. Add Variety To Your Exercises

Doing the same exercises day in and day out can not only get boring, but it can also prevent you from reaching your potential. A healthy fitness routine needs a good variety of exercises to keep you interested and work all areas of the body properly. Switching things up can be a great way to keep you excited and interested in the workouts you do.

8. Be Consistent With Your Workouts

Just like overexercising, under or inconsistent exercising can also prevent you from reaching your potential. You need to be consistent with working out so that it forms a habit that is much easier to maintain. Consider creating a schedule of workout days and stick to it as closely as possible.

9. Cut Back On Unhealthy Habits

Smoking, drinking alcohol and eating junk food can all slow your progress when it comes to achieving peak fitness. Smoking can reduce your lung capacity, making it difficult to work out properly, while alcohol can cause dehydration and low blood sugar, which will also lower your performance. Junk food often provides empty calories, meaning you’ll eat more without gaining the energy you would get from healthier alternatives. Of course, you can enjoy alcohol and junk food occasionally, but this should be done only in moderation.

10. Get Quality Sleep

Rest is vital to help you excel at your workouts. You’ll need to get quality sleep each night to help your body recover from your workouts and prepare for the next session. This means that you need the right sleep schedule and environment to help you get the best night’s sleep possible. It can help to set yourself times to go to sleep and wake up. The more regularly you manage to stick to your sleep routine, the better your body will adapt to it. It is also a good idea to avoid using your phone or other electronic screens before bed, as this can disrupt the natural sleep cycle.

Conclusion

Reaching peak fitness can take time and significant hard work. It is crucial to be committed to your workouts and lifestyle to have the best chance at success. It is also vital to have a clear idea of what peak fitness looks like to you so that you can set yourself achievable goals to work towards. Finally, you should always remember that reaching a peak fitness level can come with setbacks, such as injury. The process is a marathon, not a sprint, so try to maintain a positive outlook which will be invaluable.

How To Train Your Dog To Run With You

By

Team JustRunLah!

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January 6, 2023

Running with your dog is something you can train for, and it’s something you and your dog can enjoy doing together.

Your dog will benefit from increased physical activity, and he will also get the cognitive and emotional stimulation he needs to be fulfilled and happy.

You can teach your dog to be a well-mannered and eager running buddy by adhering to a few basic principles and combining positive reinforcement, frequent exercise, and lots of praise and prizes. So get your furry friend’s leash and your running gear on, since you’re about to go for a run.

1. Start small

First, train your dog to run on a leash. This will get them used to being tied to you and moving at your pace. Start with modest, leisurely distances and build up to longer, quicker runs. This will train your dog to follow your instructions and commit to long periods of exercise. A dog’s neck may easily break with a slack leash or collar, so use a harness or leash that suits your dog.

2. Make sure the leash fits

If you want to teach your dog to run with you, you’ll need to get him or her used to a harness or a leash that fits properly. Because of this, your dog’s neck will be spared the pain and perhaps harm that would result from unneeded strain.

A dog’s neck is less likely to be strained while wearing a harness since the weight of the leash is distributed over the chest and shoulders. A properly fitted leash will help prevent your dog from becoming entangled or tripping over the leash. Always use a properly fitted collar or leash and discard any that are too loose or too tight, as well as those that are torn, broken, or otherwise unfit for use.

3. Remember bathroom breaks

Before and after each run, let your dog eliminate. This will guarantee that your dog is comfortable and able to concentrate on training without being distracted. Before each run, take your dog to a potty area and allow him time to urinate and defecate. After each run, let him relieve himself again and wipe up any messes to avoid mishaps. By giving your dog frequent potty breaks, you may assist them to concentrate throughout training. But if you notice your dog isn’t going to the bathroom as often or their stools are hard to pass, consider using probiotic powder for dogs. These products can help smooth digestion. However, if this problem persists, take them to the vet.

4. Give rewards

After each successful run, make sure to praise, treat, and play with your dog. This will motivate your dog to keep working hard throughout training. After each run, give your dog with food, toys, or other positive reinforcement. Play fetch or tug-of-war to encourage your dog to work hard and have fun. Positive and rewarding training sessions may keep your dog motivated and interested.

5. Keep a schedule

The first step in teaching your dog to run with you is to establish and maintain a regular jogging regimen. This will help your dog retain its current level of fitness and become adapted to the more frequent activity needed for running. If you want to get in the habit of jogging with your dog, it’s best to do it at around the same time every day and to work up to longer and faster runs over time. Never miss runs or make sweeping modifications to your training schedule; instead, aim for consistency.

6. Monitor closely

When teaching your dog to run with you, be conscious of their energy levels and physical condition to avoid overexertion or injury. Remember that this is a brachycephalic breed. Look for symptoms of exhaustion, pain, or distress in your dog’s behaviour and body language during runs. Take a pause if your dog looks weary or disinterested in running. Stop running and seek veterinarian treatment if they display discomfort or injury. Monitor your dog’s weight and health, and adapt their training as required to ensure they receive enough activity for their age, breed, and condition.

7. Increase the difficulty gradually

You can progressively raise the intensity of your runs by adding hills, stairs, and other difficulties as your dog gains confidence and comfort while jogging with you. As a result, your dog’s stamina and endurance will improve, and he or she will also benefit from the mental and emotional stimulation provided by this routine. Start your running routine on flat, level ground and work your way up to jogging on hills and stairs to enhance the intensity of your workouts. Always keep a close eye on your dog and make any necessary adjustments to the intensity of your runs to ensure the dog doesn’t overdo it and get hurt.

Training your dog to run with you may be fun and gratifying. By following the tips above, you’ll have your dog going in no time. You and your dog will benefit from exercise, fresh air, and quality time together, and you can make it fun and challenging. Cheers!

7 Foods You Should Never Eat Before Bed

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Team JustRunLah!

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January 3, 2023

Before going to bed, you may nibble on a ‘light snack’ to prevent hunger pangs in the middle of the night. While you work hard to stay asleep, you toss and turn for hours and wonder if it’s something you ate. The truth is that certain foods, even healthy foods, can disrupt your sleep and mess up your digestion. In the following article, discover which food types you should avoid that can disrupt your sleep.

1) Fried foods

Do not indulge in late-night munchies at the drive-thru. Behavioural sleep therapist Dr Richard Shane says that greasy, fatty foods digest slower than protein and carbs, so when you try to fall asleep, your body will still be busy digesting, he says. “You don’t want the engine of the digestive system cranking away when the rest of your body is trying to go to sleep,” he says.

2) Hot sauce

It is important to avoid spicy foods before bed for two reasons. Among other things, they can irritate the stomach and cause heartburn, preventing you from winding down for sleep. This interaction also promotes the release of histamines into the body, which promotes wakefulness.

3) Alcohol

Drinking a glass (or two) of red wine before bed might make you sleepy, but you won’t get good quality sleep. After your head hits the pillow, your liver is still hard at work removing alcohol from your body. Your liver is connected to your heart, so you awaken when your heart beats faster. Your pounding heart will make it difficult to drift back to sleep once you emerge from dreamland.

4) Chocolate

Although you probably wouldn’t drink coffee before bed, it’s not the only source of caffeine. A square of chocolate contains 23 milligrams of caffeine or a quarter of a cup of coffee.

5) Coffee

Although this isn’t a surprise, it’s important to know that you shouldn’t drink coffee within two hours of going to bed. When it comes to caffeine, the general rule is no later than early afternoon. Try decaf or half-caf if you are looking for a mid-afternoon sweet fix.

6) Water

In most cases, extra hydration is a good thing. In the lead-up to bedtime, however, you might want to reduce your liquid intake to avoid getting out of bed to use the toilet. Keep your body hydrated by drinking enough water throughout the day and even at dinnertime. Don’t go to bed thirsty, and drink a lot of water before going to sleep.

7) Workout helpers

Caffeine is commonly found in sports shakes and snacks to boost athletes’ performance. You should avoid taking them close to bedtime and check the label of your protein shake after your workout to ensure there is no caffeine in it. Make sure the workout drinks you’re eating before bed are post-workout drinks, not pre-workout drinks, which are highly caffeine- and stimulant-loaded.

Refresh, Recharge, and Reset At The Glow Festival 2023 with The All-New Glow App!

By

Team JustRunLah!

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December 25, 2022

Glow Festival is finally back, and this time they are raising the bar to a whole new level! Featuring the world’s first multi-sensory festival space design concept, an unprecedented line-up of top international celebrity practitioners, a digital rewards and charity platform through the brand-new Glow App, and a banging closing party at MARQUEE Nightclub. Get ready to Glow Up with us in 2023!

THE ALL-NEW GLOW APP

Move to earn with the new Glow App

Glowgetters can ‘LIGHTEARN’ their stress by sweating it out and winning amazing prizes along the way.

For simply getting out of the house and engaging with the Glow App, Glowgetters stand to win multiple cash prizes, as well as staycations at Marina Bay Sands, and rewards from lululemon, Cori Cream & more.

It’s free, easy, and loads of fun. It’s good for health and great for any fitness level.

Do Good, Feel Good with the new Glow App

With the Glow App, Glowgetters can now donate and be part of this meaningful movement with just an easy click of a button. Every dollar will go a long way to help us build better selves and better communities together!

Take part in the All-New Glow App Challenge

Designed to promote the benefits of exercise on mental health, the Glow App Challenge helps lighten your emotional load with a little bit of exercise, the chance to win amazing prizes, and if you wish – a simple but meaningful act of giving.

All you have to do is run, walk or cycle to locate virtual checkpoints using the Glow App. Every time you find one, you’ll release 1,000 Glow Seeds that symbolize a lightening of the weight you’re carrying, and for every 10,000 seeds dropped, you will qualify for a lucky draw for amazing prizes – including multiple SG$1,000 cash prizes and staycations at Marina Bay Sands.

Should you wish, we’d be so grateful if you could also make a donation, big or small, via the Donate button below to the Samaritans of Singapore, who do amazing work helping those for whom the weight of their world has just got too much.

And the bonus is we know that such a heartfelt act of kindness will also lift some of the weight off our own shoulders, boosting our mood and making us happier, healthier and more fulfilled.

Download the Glow App now!

The Glow App Challenge runs from January 1 to February 12, 2023. Let’s build better selves and better communities together!

GLOW FESTIVAL 2023 (4 – 10 FEB 2023)

This year, they are also beyond excited to launch the all-new Glow Festival 2023, designed and curated to take the Glow experience to a whole new level and help our Glowgetters reach their very own wellness high!

As part of Glow Festival’s ongoing commitment to bring exceptional wellness experiences, they are moving to the iconic Marina Bay Sands. Together with their incredible lineup of celebrity wellness instructors, Glow Festival has specially curated a programme of amazing workshops and classes that will whisk you away from your everyday hustle to a place of peace and tranquillity, where you can relax, unwind, and be in the moment.

Each of their celebrity-led wellness sessions will take place in a stunning multi-sensory space, designed and built exclusively for Glow Festival to make festivalgoers feel like they’ve been transported deep into the Amazon, enjoying a wellness experience in the most serene and magical of environments.

This one-of-a-kind environment is inspired by the biophilic principle of humankind’s innate affinity with nature, and how connecting with the natural world can evoke happiness and pleasure, relieve stress, and enhance our well-being in profound and long-lasting ways.

Visit the official website at https://glowfestival.sg to find out more.

Fat Or Sugar: Which Is Worse?

By

Team JustRunLah!

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December 19, 2022

The diet industry has conducted a ferocious war on fat over the past three decades, causing consumers to believe that reducing fat intake is the key to weight loss. It’s important to understand that not all fats are bad for you and that many “healthy, low-fat foods” can occasionally be detrimental to your general health.

It’s impossible to avoid running across an unending selection of dubious “healthy” goods if you stroll through almost any store. Even if they have the designation “fat-free” or “reduced fat,” they could end up being more harmful than helpful.

What the diet industry fails to disclose is that these low-fat meals are frequently loaded with preservatives, additives, and extra sugar designed to improve flavor and palatability rather than preserve freshness.

Added sugar can harm your health almost every other way, making it much worse than fat when it comes to weight.

Additionally, by reducing your fat consumption, you can eliminate the numerous potential health advantages good fats offer (listed below).

What is worse for your health, fat or sugar, is a common question among consumers.

EFFECTS OF SUGAR CONSUMPTION

It has been demonstrated that sugar causes inflammation, which is the primary cause of most diseases. Why? Long-term maintenance of high levels of inflammation has been associated with a higher risk of developing several chronic illnesses, including heart disease, diabetes, and autoimmune disorders.
Additionally, recent evidence indicates that eating a lot of added sugar may increase your risk of developing cancer. Because obesity increases your risk for several types of cancer, there is an indirect relationship between sugar and cancer risk.
Sugar consumption has also been linked to a higher risk of obesity, insulin resistance, and metabolic syndrome, which can raise your chance of developing chronic diseases, as you may already be aware.
Due to its high level of addiction, sugar can be quite difficult to give up completely. Why? When you eventually decide to reduce your sugar intake, sugar stimulates the release of dopamine. This neurotransmitter regulates the reward and pleasure regions of the brain, leading to a variety of withdrawal symptoms.

GOOD SUGARS (AND FATS)

Many nutritious foods, such as fruits, include natural sugars, but they also contain a variety of essential micronutrients and fiber, which can reduce the rate of absorption of sugar and counteract any potential health risks.

However, whereas additional sugar is commonly seen as bad, fat is an extremely important part of the diet and can provide a lengthy list of health benefits.

BENEFITS OF HEALTHY FAT

Avocados, olive oil, and almonds are just a few examples of foods high in unsaturated fatty acids, which have been shown to improve heart health, lower cholesterol, and reduce inflammation.
Additionally, some saturated fatty acids, like those found in coconut oil, have been linked to improved brain function and higher fat burning (if eaten according to a planned calorie intake).
In addition, increasing your consumption of healthy fats helps slow stomach emptying, keeping you satisfied for longer to fend off cravings and accelerate weight reduction, even though this may seem paradoxical.

But not all fats are made equally.

THE NOT-SO-HEALTHY FATS

Nuts, seeds, and oils are a few examples of whole, unprocessed foods that include healthy fats. In contrast, overly processed foods contain fats that are not beneficial to your health. Trans fats, for instance, are mostly present in processed foods, and hydrogenated vegetable oils have been linked to various detrimental health issues, including diabetes and heart disease. Avoid them and opt for healthier sources of fat to improve your health.

WHAT ARE THE RESULTS OF FAT VS SUGAR?

Making little changes to replace unhealthy habits with healthier ones is the healthiest and most long-lasting strategy to enhance your health. Sugar is very addicting and has been linked to several harmful health impacts. On the other side, healthy fats are an integral component of a diet and may help with weight loss, heart health, and inflammation reduction. It is, therefore, preferable to eliminate sugar from your diet and replace it with a high-fat diet.

If you want to become your healthiest self, opt for foods like:

coconut oil
avocados
extra-virgin olive oil
grass-fed butter
fatty fish
nutrient-rich nuts and seeds

Avoid sugar from processed foods, juices with added sugar, energy drinks, sodas, and other unhealthy sources.

If you do need to add a hint of sweetness to your favorite baked goods or beverages, select natural sweeteners like:

raw honey
stevia
dates

These ingredients can add a little extra flavour, but they are also considerably healthier than simple, white, processed sugar because they are rich in vitamins, minerals, and antioxidants.

Here Are 12 Things Healthy & Happy People Do During Lunch

By

Team JustRunLah!

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December 8, 2022

1) They go outside

The only opportunity you may have to leave the office once you arrive in the morning is at lunch. As little as two minutes in the fresh air to feel the sun or watch the rain could help your mind and body recover from the pressure of the day.

2) They leave their workstations

If you can’t get outside, get away from your work for at least 15 minutes. Talk to a friend or take a stroll through the halls. When you sit down to resume work, your mind will be rejuvenated.

3) They pack their lunch

You have more control over what you eat when you pack your own lunch, and it doesn’t need to be complicated or take much thought. A quick and simple choice might be a pita “pizza,” a chicken and veggie wrap, or a peanut butter and banana sandwich. In comparison to what you would often purchase from the cafe or canteen, your cooked lunch will likely be less expensive and healthier.

4) They create their Subway sandwich

Write your selections down in chart form to make sure you are aware of your possibilities and that you won’t get tired of eating the same old tuna salad every day. List breads like pita, whole-wheat bread, and tortillas in the first column. Write lean protein options like low-fat cheese, hummus, chicken salad, and turkey breast in the second column. The following column is for vegetable toppings such as cucumber slices, tomato, roasted red peppers, and spinach. Include condiments like low-fat mayonnaise and Italian dressing in the final column. You may, at your discretion, provide a third column with wholesome sides like yoghurt, soup, baby carrots, and apples. Choose one component from each column while assembling your lunch for a quick, nutritious meal.

5) They eat out too

Just because you’re attempting to eat healthy doesn’t mean you should turn down your coworker’s request to eat out. As long as you choose nutritious options like grilled chicken breast sandwiches (remove the sauce and put your low-fat dressing in the workplace fridge), steamed or grilled food, fresh fruit, and soup.

6) They don’t finish the entire sandwich

In one study, participants reported feeling equally satisfied after eating a 20- or 30-cm sandwich. By only ordering half at the deli counter, you can reserve the other half for tomorrow’s lunch and reduce your calorie intake.

7) They daydream.

Allowing your thoughts to wander can help you access the creative energy you’ll need to take on challenging assignments. Spend the next fifteen minutes coming up with answers, or drift off into a peaceful area where you can unwind right away.

8) They move by errands

Add some power walking to your errands to make them two for one. For some stress-relieving exercise, walk to the pharmacy or bank if your office is close enough that you don’t need to use a vehicle. Additionally, getting your lunch by walking may inspire you to order something healthy.

9) They bring a frozen meal

For a light midday meal, a frozen meal with less than 1600 kJ, 15 grams of fat, 15 grams of sugar, and 800 milligrams of sodium is suitable. To feel full, alert, and energized for the rest of the day, aim for 7 grams of protein and 8 grams of fiber. Additionally, if you microwave your food fast, you’ll have time to walk or run errands after you eat.

10) They drink soup

Soups with a broth basis have little calories but make you feel full. On your next trip to the grocery store, pick up a carton of a tasty and healthful variety, such bean and vegetable. Pair your soup with a cup of milk and a cheese stick for a protein- and fiber-rich meal that will keep you going until dinner.

11) They nap

Escape to your car for a little nap (without driving, of course), or set up your workspace so you may catch a wink or two at your desk without drawing strange glances from your coworkers. You can awaken feeling refreshed and less stressed after a 10- or 15-minute nap.

12) They eat a healthy breakfast

White bread and cereal, which are popular breakfast options, are high in sugar, which provides you a small energy boost but causes you to crash shortly after. By midday, you’ll start to crave even more high-calorie, fatty foods as your blood sugar levels begin to fall. Lean proteins and whole grains are slow-digesting foods that will keep you full until lunch and help you maintain stable blood sugar levels.

Run For Inclusion 2022 Returns for the Eighth Year to Support Persons with Special Needs Through Sports

By

Team JustRunLah!

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December 5, 2022

Singapore, 3 December 2022 – Over 2,000 participants joined Run For Inclusion 2022 in-person today, following its virtual edition last year. The event welcomed 371 Persons with Special Needs (PWSNs) who participated in varied cycle, run and walk distances. Guest-of-Honour, President Halimah Yacob, who participated in a 1.5km walk, flagged off the event this evening at Singapore Turf Club (STC).

As the Corporate Partner for Runninghour, STC formed a 170-strong employee and family contingent who participated in the race and served as volunteers. To commemorate the club’s 180^th anniversary, the STC contingent has committed to cover at least 180 kilometres of the race as a team with the club pledging $180 for every kilometre covered by the contingent. A total of $32,400 was raised and a cheque for the amount was presented by Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club to Mr John See Toh, Chairman of Runninghour today, in a ceremony witnessed by President Halimah.

Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club, presents the cheque to Mr John See Toh, Chairman of Runninghour. The cheque presentation was witnessed by President Halimah Yacob.

These funds will go towards increasing the frequency of Runninghour’s regular programmes, supporting the set-up of an inclusive cycling academy and to extending outreach to special schools to encourage school leavers to embrace sports, bringing the nation one step closer to becoming all-inclusive.

The signature event, organised by Runninghour for the eighth year, is one of the nation’s most significant inclusive mass running events where attendees participate alongside PWSNs that are hard of hearing, physically, visually, and intellectually challenged and persons with autism or on mental recovery. The categories include personalised distances of up to 3km, 3km or 5km run or walk, 10km run, and the 20km cycling category (which also comprises a tandem cycling category to cater for PWSNs).

Taking place at STC for the first time, participants were treated to an experiential and memorable event on the grounds of STC’s world-class racecourse. Besides the run and cycle, the venue was bustling with activities, from a 16-metre inflatable obstacle course designed for children with special needs to a fun-filled carnival. STC also ran a series of social contests for public participants and fans to generate greater interest in the race and showcase its unique landmarks. Contest participants stood to win stable tours and other goodies.

Participants at the starting line of Run For Inclusion 2022, held for the first time at Singapore Turf Club.

John See Toh, Chairman of Runninghour sharing more about Run For Inclusion 2022 with President Halimah Yacob.

Participants who completed their race category were awarded a unique race medal recycled from used horseshoes. Runninghour beneficiaries and STC volunteers jointly cleaned the used horseshoes, giving them a new shine and turning them into a meaningful and memorable keepsake for Run For Inclusion 2022 participants.

The unique race medal which is recycled from a used horseshoe.

“After a hiatus of the physical event due to the pandemic, we are thrilled to bring back our annual race. The race continues to create opportunities for Singaporeans to integrate with people with special needs through mainstream sports,” said Mr John See Toh, Co-founder of Runninghour. “We are encouraged by the growing participation over the years and will continue to drive efforts to cultivate a society that welcomes all.”

“At the Singapore Turf Club, we are committed to supporting a range of social causes through close collaboration with community partners as well as encouraging volunteerism and participation in community initiatives. As a destination for sports and recreation, STC will also continue to co-create and host activities with diverse community groups, leveraging our vast grounds and unique facilities to help promote social cohesion and inclusion,” said Mr Lim Chiap Song, Head of Community Engagement and Partnerships, Singapore Turf Club.

Following the tradition of previous years’ runs, Runninghour continued to offer complimentary slots to all PWSNs and their caregivers (limited to a caregiver per PWSN) to encourage participation and promote an active lifestyle in the community. This is possible in partnership with Central Singapore Community Development Council under the ‘SoleMate’ programme. Runninghour is supported by SportCares and Central Singapore Community Development Council.

Members of the public who are interested to join Runninghour’s weekly sports activities can visit their website www.runninghour.com, or their Facebook page, www.facebook.com/runninghour for more information.

How important is running for MMA fighters?

By

Team JustRunLah!

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November 30, 2022

In the sports world, everything is full of vigour. Mixed Martial Arts, also known as MMA, is one of the world’s fastest-growing and most popular sports. It is a growing phenomenon, and exponentially at best, that continues to draw a large number of fans from all over the world. But strong physical and mental attitudes are bound to MMA fighters, making them relentless and bold in action once they step in the ring.

One way to know is to look for someone with a wealth of information, like MMA gym flooring, that athletes may use for their training. From their warm-ups and training to their dedication to their regimen, you will wonder how much it takes to be a well-trained athlete.

For MMA fighters, running is one of the components of their conditioning. But this is only sometimes the case. Here are the reasons why.

First, why do MMA Fighters run?

In their aim to increase their endurance and perform better in the ring, MMA fighters train by running. Some athletes warm up before a training session by jogging as well.

Running and jogging are great exercises and are typical as an athlete’s warm-up, especially for MMA beginners. However, more seasoned MMA fighters only sometimes include running in their regimen.

Running is not necessary for MMA training

When they enter the ring, combatants practice their protection and fighting techniques rather than running. Many seasoned MMA fighters who run during training do so because they’ve mastered the vital skills that improve their fighting abilities.

Therefore, running is also less effective than other conditioning methods since it doesn’t fit the biodynamic framework of MMA. But that does not imply that an MMA fighter shouldn’t run.

MMA competitors often focus on losing weight, building muscle, and increasing flexibility because MMA is more focused on fighting skills and muscle strength.

Training Modalities

The movement of running is so dissimilar from MMA that it is unlikely to improve MMA performance. But there are other factors at play. MMA fighters use various training techniques that don’t precisely correspond to MMA movements.

Like strength training, it is used to increase or repeat maximal outputs. To achieve that, simple movements that target similar muscular contractions and movement directions must be performed while applying external load.

Aerobic conditioning is developed through running, which is already accomplished by technical MMA training. Therefore, increasing your MMA training will target various energy system adaptations unique to the sport at various set and rep intervals. However, MMA technical training does not increase maximum strength, power, and speed. This explains why fighters can do conditioning with MMA drills, but maximum strength, power, and speed training cannot.

Elevate your “Running”

Endurance is the first quality you need to possess to be prepared for the fight so that you can engage in intense activity for 15 to 25 minutes. Running is still a crucial part of developing your conditioning, and there are three fundamental running techniques you should use every day to improve your training.

You should log 3 to 5 miles, or 30 minutes to 1 hour, of endurance running daily. You can try running while keeping your hands up, practising your punches on a track, the streets, or both. It would help if you moved quickly, but not too fast. You are increasing your stamina in preparation for a fight where you plan to stay the distance and not back down.

Does Roller Skating Or Rollerblading Benefit Runners?

By

Team JustRunLah!

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November 28, 2022

Roller skating has been proven to be a terrific activity for runners. It’s enjoyable, and worthwhile tasks have a higher chance of long-term success. This cardiovascular workout strengthens the hips, legs, and core.

Although the hazards can be minimized with caution and safety equipment, the advantages to the mind and the body might be enormous.

Rollerblading and rollerskating would lessen the impact and increase cross-training. The more pleasurable activity should be chosen if a person has a taste for one over another.

You can get all the greatest information regarding rollerblading, skating, and how it helps runners in this post. So you may attempt it if you own a pair of roller skates or rollerblades.

Muscles of the legs improve

The distinctive movement of blading improves the calves, quadriceps, and ankle stability without the strain of feeling as though you need to be achieving a certain velocity or completing a certain distance. It can help you improve as a runner, provided you’re mindful not to overdo it or you won’t be able to maintain your balance and trip.

Additionally, unlike running’s landing and push-off, which can aggravate your knees and hip joints, rollerblading and roller skating activate your hip abductors, quadriceps, hamstrings, and ankle stabilizers.

However, the more dedicated you are to improving your running, the more you will need to keep running. Running is a discipline that requires a lot of practice to become very proficient.

Decreased Injury Risk

Despite having their own risks, roller skating and rollerblading can reduce the likelihood of high-impact injuries common in athletes and runners in particular, such as hip fractures and shin splints (like falling). Both may strengthen your circulatory system, giving you a better running engine, just like other cross-training exercises like swimming, biking, using a treadmill, or rowing.

Rollerblading is very beneficial for folks who have problems spending a great deal of time or distance on their legs. It may be a great kind of cross-training and help avoid injuries by reducing the load on your joints.

For those who are prone to joint discomfort from disorders like arthritis, or spinal degeneration due to compressive loads, it is a great sport.

Advantages for the Heart

Both options provide an excellent rehabilitation approach, similar to cycling. The cardiovascular effects of swimming, rollerblading, biking, and running are all comparable. So, if you wish to switch things up, you may do a straightforward recovery run while using two wheels. Intervals or perhaps even tempo workouts are difficult to accomplish on them.

If you are a novice, an intermediate runner, or a leisure runner, roller skating and rollerblading can improve your cardiovascular fitness. Additionally, employing this cross-training strategy may assist reduce the stress on your knees, lower legs, and hips if you are prone to ailments. Additionally, as both activities spend longer on the legs, doing so might help you build your aerobic foundation.

If your agility isn’t strong enough for rollerblading, a fall might put the training on hold or cause significant injuries. So, if you don’t enjoy it, dedicating yourself to speedwork and strength training is a great way to work toward a PR. Consider roller skating and rollerblading for what they are: a simple cardiovascular activity, a type of rehabilitation, and a fantastic way to see more of your city. Running will cause a greater increase in heart rate than rollerblading because of its gliding motion.

The benefit of Cross-training

Running can improve your ability to coordinate your movements, and cross-training can strengthen your heart.

Running and skating both put pressure on the lower body, but skating does it without the impact or added joint tension that running does. However, roller skating and rollerblading are regarded as ideal cross-training activities to add to your rest days if you’re looking for a novel, enjoyable method to recover, especially if you have experience skating and feel at ease riding wheels.

Both roller sports are low-impact ways to keep your heart healthy, increase the amount of time you spend standing, and focus on muscles that are helpful for running.

Great Exercise

If you are a skilled skater and can maintain a moderate speed, this exercise may burn a significant amount of calories. When compared to group cycling or the average amount of effort put out on the rowing machine, roller skating has an intensity value of seven metabolic equivalents (METs).

When using roller skates for 30 minutes, a person averaging 160 pounds (73 kg) may anticipate burning about 267 calories.

Additionally, there are benefits of rollerblading and roller skating that go well beyond calorie burning. Overall body comfort may be impacted by the improved core balance and stability it offers. Due to its low-impact nature, it is easier on the joints than more demanding kinds of exercise. You may also improve your flexibility and build your mind-body connection by practising various tricks or feats.

Final Words

Many athletes’ training regimens now include that extra edge thanks to rollerblading. This proves unequivocally that adding roller skating to your weekly regimen can’t hurt if you want to try something new. Running may sometimes cause us to become overly focused on maintaining incredibly rigid training schedules that allow little room for creativity or spontaneity.

Roller skating has lately experienced a resurgence in popularity, thanks to a surge in individuals on social media who are documenting their progress while improving their abilities on wheels. Skating over an oval rink has been replaced with a cool, outdoor rolling style. Yes, it is a sort of exercise that has its advantages. You can enhance your cardiovascular endurance, coordination, strength, and core stability. Each of these helps runners get better.

How Healthful Are Almond and Oat Milk?

By

Team JustRunLah!

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November 21, 2022

The popularity of non-dairy milk like oat and almond milk is rising. How wholesome are they, though? A dietitian from the KK Women’s and Children’s Hospital (KKH) Nutrition and Dietetics Department, Joey Ho, explores the truth about which is healthier.

Many people are switching from cow milk (dairy) to plant-based milk because they think it is more environmentally friendly, healthier, and more sustainable than cow’s milk.

Due to dietary restrictions (such as a vegetarian diet) and individual preferences, others may also consume them. People who are allergic to cow’s milk proteins or intolerant to dairy milk seem to prefer non-dairy milk as a substitute.

How is oat milk made?

Oat milk is made by blending oats and water, and then straining the mixture to get the milk. Because oat milk is naturally sweet and has more carbohydrates than cow’s milk, persons with diabetes may find it unsuitable.

However, oat milk is a strong source of soluble fiber, including beta-glucans, and recent research suggests that consuming these foods may lower total and LDL (low-density lipoprotein) cholesterol levels. Blood cholesterol levels are decreased as a result of beta-glucans’ interaction with cholesterol-rich bile acids in the colon, which transports them through the digestive system and out of the body.

Since less cow’s milk is drank, less saturated fat is consumed overall, which may also contribute to these benefits.

How is almond milk made?

Almonds are soaked in water to make almond milk, which is then strained to remove the solids. Others who are intolerant to soy and dairy milk may be able to drink almond milk, while people with nut allergies may not.

Almonds are a good plant-based protein source, however, they provide less protein and calcium than cow’s milk. Additionally, almond milk frequently has a high unsaturated fat content and few calories. Additionally, some products could use extra sugar to enhance flavour and texture while extending shelf life.

Almond milk is a naturally good source of antioxidant vitamin E compared to other plant-based milk and dairy. It is a type of fat-soluble vitamin that contributes to the immune system of the human body and shields cells from the harmful effects of free radicals that could potentially cause the onset of cancer and cardiovascular disease, though there is not enough evidence at this time to confirm such effects.

Are alternatives to cow’s milk like oat and almond milk always preferable?

Due to their low protein and calcium contents, which are crucial for growth and development in young children, oat milk and almond milk might not be acceptable nutritional replacements for them.

Because there is no clear winner when it comes to plant-based milk, you should ultimately consider your entire diet when making your decision. Never forget to look at the nutrition panel for components like extra sugar and undesirable additives (e.g. flavoring and colouring). Choose calcium-fortified and unsweetened versions of these plant-based milk if you want to make healthy decisions.

Over 4,000 Ladies Run Through The City At The First All-Women’s Run In Singapore Since The Pandemic

By

Team JustRunLah!

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November 21, 2022

SINGAPORE, 20 November 2022 – Over 4,000 runners rejoiced this morning as the 16^th edition of the Great Eastern Women’s Run (GEWR) made its comeback, marking the first all-women’s physical mass run since 2019.

Starting at Nicoll Highway, beside the iconic Singapore Sports Hub, participants were treated to a scenic run through some of Singapore’s most picturesque landscapes, before finishing in the National Stadium. It has been three years since participants experienced the atmosphere of a physical mass run and the thrill of finishing on the National Stadium track.

This year’s Guest-of-Honour was Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law, who flagged off the 5km race and presented the trophies and cash prizes to the top three Elite 21.1km winners.

Credits: GEWR. From left to right – Mr Toh Boon Yi, Deputy CEO, Sport Singapore; Mr Colin Chan, MD, Group Marketing, Great Eastern; Mr Lionel Yeo, CEO, Singapore Sports Hub; Mr Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law; Mr Khor Hock Seng, Group CEO, Great Eastern; Ms Zhao Jingyuan, Group Chief Data Officer, Great Eastern; and Mr Jimmy Tong, MD, General and Group Insurance, Great Eastern; flagging off the 5km runners this morning

The Elite 21.1km category saw the return of defending champion Rachel See, SEA Games Singapore representative Jasmine Goh and Ironman 70.3 Langkawi 2022 champion and new mum Choo Ling Er.

Participants could not have asked for better race conditions as a light drizzle prior to the flag-off ensured cool temperatures, and defending champion Rachel See crossed the finish line in style at 1:22:07, bettering her winning time in the 2021 edition. Debutants in the elite category, Jasmine Teo and Vanessa Lee, rounded up the podium coming in second and third place respectively.

See said: “I’m very happy and grateful to win because I’m getting older. The other runners are very fast, but I managed to maintain my title against a much more competitive and younger field. This event is very special for me as it is a women’s race and Great Eastern really made an effort to hold it. I remember last year’s race was the first physical event after the circuit breaker, and we (the running community) feel very touched and privileged that it still went on.”

Teo recorded a personal best in the race and pledged to return next year: “I think it’s nice to have a women’s race where we all encourage each other to be better. It’s a well-organised event, and I really appreciate everyone’s effort and time to put this race on for us.”

Credit: GEWR. Runners in the 5km category running along Nicoll Highway.

Another first-time participant, 17-year-old Faith Zhen Ford, also managed to cross the finish line in first place for the 10km category. “I was nervous, but as I was approaching the finish line, I saw my Dad making a gesture to indicate that I was first so I ran even faster. It’s a very fun race, and I definitely want to do it again. It was quite nice running this route and running together with everyone else.”

This year, Great Eastern staff and financial representatives also led a fundraising initiative since mid-September. A grand total of S$220,000 was raised in support of Daughters Of Tomorrow (DOT) and Singapore Cancer Society (SCS) through individual and corporate donation pledges.

Colin Chan, Managing Director, Group Marketing, Great Eastern said: “It is heartening to see the GEWR community again, running together as one, to achieve their personal milestones and unlock their own versions of greatness. We are also very proud and thankful of our staff and financial representatives, who activated their networks and clocked steps since September, as well as our corporate partners who helped to raise funds for both beneficiaries.”

Credit: GEWR. Winner Ms Rachel See of the 21.1km crossed the finish line with a time of 1:22:07.

The race was launched earlier this year on 8 September, and apart from the virtual mini-challenges presented on the race app to help runners ramp up their fitness in anticipation of the race, physical fringe activities such as bounce classes and kayaking were also organised for the race participants.

On race day, participants were rewarded with a slew of treats and activities at the race village to mark the day’s achievement. The younger ones got to complete their 2km run with a memorable photo finish, by coming down a 7.5metres-tall inflatable slide. The post-race powder rooms proved to still be as popular for participants to freshen up, before capturing memories with their friends at the multiple photo points. They also got to try their luck at the claw and gachapon machines, where many walked away with amazing prizes such as yoga mats, smartwatches, and gym passes.

KLSCM 2022 Welcomes Over 34,000 Runners to Dataran Merdeka

By

Team JustRunLah!

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November 14, 2022

Moses breaks full marathon course record

KUALA LUMPUR, Sunday: More than 34,000 runners converged on Dataran Merdeka last weekend to take part in the Kuala Lumpur Standard Chartered Marathon (KLSCM) 2022. The 12^th edition of the premier distance running event in the country made a triumphant return after a two-year hiatus due to the pandemic.

The event saw the Full Marathon course record smashed by Moses Kiptoo Kurgat from Kenya in a time of 02:11:04, breaking the previous mark by more than three minutes. Moses said “I was concerned about the humidity at first but I managed to finish strongly and I was pleasantly surprised to also break the KLSCM Full Marathon course record in my first attempt.” The Full Marathon Women’s Open was won by another first-time KLSCM participant from Kenya, when Shelmith Nyawira Muriuki won the race in a time of 2:44:16. Both Kenyans took home USD17,500 each.

The event, now held over two days, saw the 5km and Boost Juice 10km categories take place on Saturday and the Half and Full Marathon categories were held on Sunday. This is the first time that the 10km category was held on the first day of the event, which allowed all participants the privilege of starting and ending their race under the KLSCM Arch at Dataran Merdeka. Previously, the 5km and 10km categories were flagged of at SOGO Department Store in Jalan Tuanku Abdul Rahman when it used to be a one-day event.

Kiprop Tonui from Kenya came in second in the Full Marathon Men’s Open with a time of 2:15:23 while Ngare Joseph Mwangi from Kenya finished third in a time of 2:16:06. In the Full Marathon Women’s Open, Sheila Jepkosgei Chesang from Kenya took second place in a time of 2:45:15 and Eunice Nyawira Muchiri from Kenya had to settle for third place with a time of 2:49:00.

The Full Marathon Malaysian Men’s category was a keenly contested affair as five-time KLSCM champion Muhaizar Mohamad and young upstart Poo Vasanthan went neck and neck for most of the race. Muhaizar unfortunately failed to defend his title for the sixth consecutive time as Poo raced into a lead towards the end to bag his first KLSCM Full Marathon Malaysian Men’s title. Poo finished in a time of 2:37:56 while Muhaizar finished in 2:38:13 and Mohamad Helmi Azri bin Suhaimi came in third in a time of 2:40:03. The Full Marathon Malaysian Women’s category saw Noor Amelia binti Musa win her maiden KLSCM Full Marathon in a time of 3:13:59 while Tahira Najmunisaa bt Muhammad Zaid clocked 3:17:01 to come in second and Chua Khit Yeng got third place in a time of 3:24:40

Rainer Biemans, Project Director of KLSCM and Director of Dirigo Events, said “The 12^th edition of KLSCM has been a long time coming and we’re delighted that we’ve managed to pull it off without any major hitches. There were some great competitions in our blue ribbon categories, which augurs well for the continued development of distance running in Malaysia and a great barometer of the running community’s interest and passion for KLSCM”. “We redesigned the course this year to freshen it up and potentially make it faster so we’re absolutely thrilled that Moses managed to break the course record in the Full Marathon category,” he continued.

Full Marathon Men Malaysia Champion.
Credits: KLSCM

Kuala Lumpur Mayor Datuk Seri Mahadi Che Ngah flagged off the Full Marathon category accompanied byMak Joon Nien, title sponsor Standard Chartered Malaysia’s new CEO and Datuk Yvonne Chia, Chairman of Standard Chartered Malaysia. Malaysia Athletic Federation (MAF) President Datuk Seri Shahidan Kassim was also present to hand out the prizes to the main category winners.

“It’s been a fantastic two days and I would like to congratulate all who contributed to the success of the event and runners who participated and achieved their goals. KLSCM has always had tremendous potential to galvanise the running public into taking up a healthy pursuit and being the title sponsor for the 12^th year, we are pleased to be a part of this event and to contribute towards the wellbeing of our communities, staying true to our promise of being here for good,” Mak said.

In line with Standard Chartered’s efforts in promoting diversity and inclusion, the Bank hosted two groups of community runners in the 5km fun run category. Aligned to the Bank’s support of the Purple Tuesday movement, the first group consists of 33 differently-abled participants including eight bank staff and 25 students and teachers from Sekolah Menengah Kebangsaan Pendidikan Khas, Setapak. The second group consist of 29 Goal runners from the Bank’s Goal programme that aims to empower and equip adolescent girls with the confidence to become future integral leaders.

The community element is a significant factor at KLSCM where funds are raised through its CSR programme Run For A Reason (RFAR), to aid deserving organisations. Every year between four and five organisations are selected for runners to raise funds for and this year, the shortlisted charities are Standard Chartered’s Futuremakers, Dignity for Children Foundation, the National Cancer Society of Malaysia, Hospis Malaysia and Teach for Malaysia. “Dealing with the pandemic over the last two years has been tough for everyone, and particularly so for those relying on the charity of others, so we’re happy to be able to reinstitute our RFAR programme and help to contribute what we can,” said Biemans.

Over 1,600 foreign runners from 47 different countries participated in the event, which meant more than 70 nationalities when local foreign residents were taken into account. There were also close to 10,000 runners who came from other parts of Malaysia, making it a particularly busy weekend for Kuala Lumpur.

At the end of the event, a relatively new tradition that began with the 10^th Anniversary celebrations of KLSCM in 2018, saw runners, officials and others gathered at the Finish Line to cheer and provide moral support to the last runners to finish within the check-out time of 7:15 hours. In a heartwarming and inspirational show of support, these runners who had given their all to finish the race were given a celebratory finish, complete with confetti blasts to help push them over the finish line within the required time. The Kuala Lumpur Standard Chartered Marathon has grown year-on-year to become the most anticipated distance running event in Malaysia. The premier running event once again saw Standard Chartered Bank Malaysia returning as title sponsor, along with a host of returning and new sponsors, including Boost Juice, Seiko, Compressport, 100 Plus, TudungPeople, Pacific Regency, Brooks and AKLEH. The event is owned and organised by Dirigo Events with venue host Dewan Bandaraya Kuala Lumpur.

KLSCM is sanctioned and supported by the Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), World Athletics and the Association of International Marathons, Distance Races (AIMS).

Upper Body Exercises And Their Effect On Running Performances

By

Team JustRunLah!

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November 14, 2022

Most of the time, runners don’t give much thought to the size of their biceps. Why should they, too? Their legs ultimately matter the most. So upper body exercises are irrelevant for runners?

Can you go further with strong arms?

Depending on the style of the run, arm size and strength may influence how well you run:

Sprints & Arm Strength

This holds somewhat true for sprints. Sprinting aims to provide the most forward propulsion possible in the shortest amount of time. The runner is propelled forward by the added thrust from the arms. For this, having strong shoulders is especially vital. In competitive sports, where races are decided by hundredths of a second, arm strength can be the difference between win and defeat, even though it is less important than arm technique.

Runner distance & Arm strength:

Bulky arms are a disadvantage when it comes to long-distance running because arm strength has little to no effect on performance and only adds more weight. The proper method is what counts. From your hips down, your entire body moves in response to your arm swing. Your stride frequency automatically rises as you swing your arms more quickly. Since our brain coordinates the movements of our arms and legs, slow, prolonged swings have the opposite impact.

How to hold your arms correctly while running

elbow bend should be no more than 90 degrees.
Swing your arms lightly in the direction you’re running in (your arms should not cross the centerline)
Maintain a relaxed grip with your palms facing in. Your thumb and index finger need to be gently in contact.
Instead of dragging your elbows forward, concentrate on pushing them back.
Your running form is effective because of the right arm technique. However, until you develop your upper body, you cannot run with the best form (especially your core muscles).

The benefits of upper body strength

Naturally, having strong leg muscles is essential for running quickly, but many runners disregard the value of upper body strength for effective running:

Your back and abdominal muscles are crucial for stabilizing your upper body. Your forward propulsion will be reduced as a result of compensating motions caused by a weak core.
You must have a strong upper body to ensure an effective flow of energy from your body to your legs. Without it, the right arm technique cannot support your legs as well as it should. You can run more quickly and with less energy if you use an effective running form.
Additional advantages include protecting your spine from the impact of running thanks to strong abdominal and back muscles. As a result, the minimization of the risk of injury depends on a strong core.

The best workouts for strengthening your stabilizing muscles (pelvic, stomach, and back muscles) are challenging total-body moves like planks, push-ups, and burpees. So be sure to incorporate them into your workouts as well!

Why walking ten thousand steps will make you fitter

By

Team JustRunLah!

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November 8, 2022

We have all heard about the hype around walking ten thousand steps, but what is the reason for this? Why is every fitness trainer an influencer on Instagram talking about doing the steps every day? Does this claim really have any scientific backing or is it just one more campaign started by a brand?

We will answer all these questions and more in this article, so keep reading.

Where do ten thousand steps come from?

The idea to do 10000 steps comes from a Japanese marketing campaign which was initiated for a Pedometer in the mid-1960s. This was to also maximize the spirit of the 1964 Tokyo Olympics.

Sure, this started as a way to promote their product. But it has definitely done more good than harm. Thanks to this campaign, even decades later a lot of us focus on getting these steps every day. But is there any scientific reason for this claim?

The science behind ten thousand steps

So, many of us have often wondered, if is there any research to claim the benefits of 10000 steps.

Well, recently there was a study published which showed that people who did 7000 to 10000 steps a day had a 50 to 70% lower risk of mortality than those who didn’t. This benefit was seen across men and women. It is also noticed that the benefits don’t significantly improve once you go beyond 10000 steps. The statistics however do change for older women, where they can see significant benefits by walking as little as 4,500 steps every day.

Easy ways to get in those steps every day

Below are some easy ways you can use to get in those steps every day.

– Walk while you talk

The easiest way to get in your steps is to walk every time you talk on the phone, be it a personal or a work call. You can pace around the house, and if you don’t have too much space you can march on the spot.

If you have space issues, you can use an under-desk treadmill or under-bed treadmill to help you reach your daily step goal.

– Netflix and walk

We all spend a ton of time consuming content on our favourite streaming apps like Netflix and Hulu. You can maximize this time by walking on the spot or using the best heavy-duty treadmill.

– Park at the last spot

You might find this recommendation slightly crazy but parking your car in the last spot when you go to the office or buy groceries will inevitably mean you will need to do more steps.

– Make multiple trips to the car

Like the previous point, not many people follow this but it is an easy way to get in the steps. Make multiple trips to your car to bring your groceries.

You can even apply the same logic when you are doing chores around the house. Sure, it is definitely more time-consuming but will help you reach your daily step goal very easily.