This will take place on Sunday, 17 July along the picturesque Pattaya Bay. All categories (3.70 km, 10.55 km, Half marathon and Full marathon) will start at Central Pattaya and much of the race is run along stunning sea views and a fantastic atmosphere at Jomtien Beach Road and Sukhumvit Road. After taking a U-turn back towards the finishing gantry. you’ll be greeted with loud cheers and warm smiles from crowds lining the course, spurring you over the line! Once over the finish line, you can enjoy a fresh Thai coconut drink and some grilled seafood at the beach road; what better way to embrace the beauty of Pattaya?
Run in the Heart of Thailand’s Capital City – Bangkok Marathon 2016
Runners from all over the world are expected to gather on Sunday, 20 November at Sanam Chai Road for Bangkok Marathon 2016. It’ll be an extraordinary experience to run the course passes tourist attractions such as the Wat Pha Keaw, Rama VIII Bridge, Ananda Samakhom Throne Hall, Bangkok City Pillar Shrine and Ministry of Defence. There are four categories to choose from: 10 km, Full Marathon and Half Marathon. After the race, reward yourself with a traditional Thai massage and get your “recovery walk” done in this shopping paradise!
Bangkok Marathon is a world standard athletic sport of Thailand which is popular among Thai and foreign runners and tourists as much as the marathon in other famous cities in the world. Bangkok is known as the City of Angels, to whom the glittering roof of the Grand Palace is said to reach. You will forget about the tiredness from your 42.195 km. running but will be filled with happiness from the warm welcome and cheerful smiles. Most of all it’s really the genuine smiles of the people throughout the competition which you will find your decision most impressive and worthwhile.
Run and Celebrate Year End – Chiang Mai Marathon 2016
How about run under a cooling weather in the North of Thailand near Christmas Day? The Chiang Mai Marathon(on Sunday, 18 December) is one of the most talked-about races of the year – and with good reasons.
The beautiful route showcases Chiang Mai city at its every best, taking in scenic view of historical sites and traditional arts including the sights of the artful Lanna temples and the “Phra That Doi Suthep”, the sacred place of worship of the Chiang Mai City.
It is staged in the perfect environment for achieving PB, with flatter road, fresh crisp clean air and temperature of 12-18 °C. The event has been completely sold out in the last 9 years. Now in its 10th year, the registration opens on 1 July with limited 10,000 slots for overseas runners, so #JustRunLah buddies be ready!
3 races not to be missed!If you’ve already entered, good luck and bon voyage! 🙂 If not, what are you waiting for? Let us know your favorite races at our new, regionally dedicated JustRunLah – Thailand Facebook page.
If you think you’ve done it all, let these 3 Must-Do Races in Indonesia prove you wrong. These races not only offer breathtaking views, they also provide unique experiences, whether it’s trekking up volcanoes or running past quaint villages.
Happening in January every year, you might want to consider kick-starting your running calendar with this spectacular race! This race brings you to many amazing lookout points, my personal favourite – where you see the entire Bandung City enveloped by volcanic mountains, against the backdrop of clear blue skies, simply breathtaking. The route is pretty tough, but really worth your while.
The best part about this race is that it has a really family feel about it. Before flag off, you’ve probably already made a couple of new friends with the friendly locals and participants. You will walk away from this race not just with new fond memories, but also new everlasting friends. The Race Organizers really make you feel just at home! Running through rural villages, it lifts your spirits when you see these young children, maybe 6 years of age pointing you in the right direction and high 5-ing you along the way. It’s these little things that makes this race different from any other.
There’s a distance for everyone, whether you are an amateur or professional. So mark your race calendars!
Surrounded by three mountains – Papandayan, Guntur and Cikuray, it is only natural that Garut city is host to the Mt Guntur race which is the first of a 4 series race.
Photo Credit: Goat Run Trail Run Series
Looking to test yourself physically and mentally? Then this race will definitely be up your alley. This race will bring you to many beautiful vantage points, but, you’ve got to work for it. Remember, nothing good ever comes easy! The final push towards the summit would be the most gruesome. However once you reach the peak, you will be greeted by the beauty of the volcanic crater and stunning views of Mount Cikuray and Mount Papadayan. Mind you, this place is called the miniature Rinjani for a reason. It’s beauty matches that of the glorious Mount Rinjani. In the words of Charlie Chaplin himself, Garut City is the Swiss of Java! Don’t miss your chance to find out why! Put this race on your bucket list!
Everyone has heard of the mighty Rinjani. She is beautiful yet deadly. Throughout the race, you’ll probably question your sanity, but when you are rewarded with the mesmerizing views, rest assured, you will know that you have made the right choice.
Photo Credit: Mount Rinjani Ultra
Put yourself through the ultimate test – the 100km Rinjani Ultra. As if the 52km trail was not brutal enough, this year the race organizers are stepping up their game, introducing a brand new 100km category. You will get to experience all new tracks cresting the many Sembalun hills, traversing ridges and valleys and the vast beautiful grassland, which merge together presenting a picture perfect postcard.
Photo Credit: Mount Rinjani Ultra
The beauty is a good enough reason to do this race. You don’t need any other convincing!
The Orange Ribbon Run is an annual celebration of the people of Singapore and this year’s edition is happening on 10 September 2016!
OnePeople.sg provided this signature platform for people of all cultures, religious and ethnic backgrounds to come together to celebrate and promote equality and unity. People from all walks of life will be RUNNING AS ONE to promote an active healthy lifestyle.
Singapore’s Only Race Against Racism
Last year 7000 runners, walkers and volunteers gathered as one in Marina Bay Event Plaza for Orange Ribbon Run 2015. Their presence in the event helped to raise awareness of racism.
Video: “RACE AGAINST RACISM!” shouted by all runners in the Orange Ribbon Run 2015.
For every support, each runners will be entitled to a Race Pack, Finisher Medal and the Exclusive Race Against Racism T-Shirt. Be proud of wearing the T-Shirt even after the race. Spread the movement and inspire others! So, be sure to join us again if you were there, and if you weren’t, you definitely don’t want to miss it this year!
Celebrate with running buddy from different races
Do you have running buddies from other ethnic groups like I do? Then you may consider to take part in the Buddy Categories – 5 km Buddy and 10 km Buddy, with a better rate – $3 off per participant. Enjoy #bondingtime with your buddies in the Orange Ribbon Run 2016 and capture a #wefie at the iconic city centre route along Bayfront. What better way to celebrate your friendship?
Run for a good cause with your family
Besides the competitive category, the 3.5km Fun Walk is open for kids with a minimum age of 5 years old. An excellent chance for parents to be a role model and bring your little ones to embrace diversity and gain insights about the uniqueness of our cultures throughout the fun activities in the Orange Ribbon Run 2016.
Nothing is more exciting than complete a race with your family! And also together, you are building a united home, as well as contributing your part to maintain a harmonious community.
The Orange Ribbon Run 2016 will be held on 10 September (4:30 pm), Saturday, at the Bayfront Events Space.
So… Don’t miss out the opportunity. Register today and take your step to race against racism.
Men’s Health Women’s Health Night Run by AIA Vitality returns to Putrajaya for the 2nd part of its 3 multi city race. This year once again, MHWH partners with AIA Vitality to bring you a bigger, better and more epic night run! Come paint Dataran Putrajaya RED with MHWH on 30th July 2016!
A distance for every runner
3 times the run, 3 times the fun – the underlying theme of the MHWH Night Run! So of course they have 3 race distances as well. For the avid competitive runners, there is the 21km and 12km category where runners can battle it out for a top 3 podium finish. For the more casual runners looking to kick start their vitality journey, sign up for the 5km category!
Runner’s Village
The Runner’s Village will not disappoint! It’s not all sweat and blood, it’s also about fun and games.
MHWH has showcased an amazing Runner’s Village experience up in Penang. With Food Vendors from the ‘Timeout Penang Food Village’, live musical performances by popular singer/songwriter Daniel C, and having Patricia K dee-jay way past midnight to welcome back the runners. And in Putrajaya, there will be even more! Celebrity emcee’s Natalie Kniese and Mark O’Dea will gee up the crowd, together with KL Resident DJ’s and the return of the food village.
Come let the MHWH team surprise you with another top notch Runner’s Village experience!
Goodie Bag
Everyone loves a Goodie Bag jam packed with goodies, no? The MHWH Night Run Goodie Bag is well customized to suit fitness and health geeks out there, with gym trial memberships, health supplements and sport drinks, and of course to know the full range of items, come get one and see for yourself! Sign Up Now!
Route
This run takes you through the iconic Palace of Justice and the Putrajaya International Convention Centre. Mind you, running past these signature buildings is already an amazing enough experience, but, running past them under the starlit sky will take your breath away.
So what are you waiting for? Don’t miss out! You snooze, you lose!
All fans of SpongeBob SquarePants are thrilled to join the fun and meet the famous yellow sponge and his friends in Nickelodeon’s First SpongeBob Runin Asia and in Singapore.
The 5 km journey with Spongebob is happening on 6 August 2016 (4pm – 8pm) at the iconic Siloso Beach Walk, Sentosa. The race course will take runners through iconic landmarks from the underwater city of Bikini Bottom, including the Krusty Krab, and the houses that SpongeBob, Patrick and Squidward Tentacles live in.
You should not miss to start this adventure…
…if you want Special Family Moments
SpongeBob SquarePants, the incurably optimistic sea sponge, is a character adored by people of all ages. So why not do a Family Run this year with the famous SpongeBob? Free admission for children below 0.9m in height accompanied by an adult taking part in the race (*Terms and Conditions applies). Besides running, you and your children can enjoy the nautical-themed activities in the carnival, and also watch a screening of three episodes of SpongeBob SquarePants at the end of the race.
…if you are a Runner and a Mystery Game Lover
Love solving mysteries? Then you should not miss The SpongeBob Run 2016! By participating, you will be tasked with a mission to find the missing Patrick Star, the best friend of SpongeBob, at the last attraction of the route – SpongeBob’s pineapple house. Don’t miss the chance to play a part in the adventure of SpongeBob, not in the video game, but in the real life.
…if you are a SpongeBob Loyal Fan
The runner’s entitlements are #JustTooCute! For BASIC ($49.50 per pax ), participants will receive an official event t-shirt, an event medal and a runner’s license. On top of these, with only $10 more, you will get an exclusive SpongeBob Run Singapore plush (sneak preview on JustRunLah) and a drawstring Bag. Along the race course, don’t forget to look out SpongeBob and his friends in life-size cutout boards and snap a #wefie with them. Or you may want to run your best in order to be the first 30 finishers and meet SpongeBob and Patrick – The Best Prize for a SpongeBob Fan!
$5 OFF SpongeBob Run 2016
We are happy to provide all JustRunLah! subscribers with a $5 OFF! Use promo code: SBJRLduring check-out to claim the special price. Code is valid until 4th August 23:59.
I was already looking forward to the next run by Gei Gei Running Club since their last run about 2 months back. I think there is no run last month because of Sundown Marathon as many runners will be going for the run. This is my 4th run with Gei Gei Running Club and this time the theme of the run is super fun! It is the Superhero run!
At first I was really keen to cosplay as Sailormoon but for the sake of other runners eyes and not to vomit out their breakfast, I will need to lose some kgs first ? My elder sister is very cute, a few days ago when I was telling her that I am going for this Superhero run and she suggested I can go as myself and tell people that I’m Mystique ???
Just nice that next week is the Batman Vs Superman Run and yesterday was the REPC, so Sabrina and I decided that we are going to wear the BVS running singlet to the Gei Gei Superhero run. But I was quite disappointed with the singlet size, the cutting is so small! I took M and wanted to change to L or XL but they say that there is no more stock ? But Sabrina went back again and she managed to change her singlet size and asked me whether I would want to go down to change the size. But I was too tired from Friday night because I went drinking, I didn’t even go to pole class as I’m still feeling nauseous so I guess well this is another motivation to tone myself up ? Still manage to squeeze in the singlet but is tight fitting, I love to wear loose clothings so I can hide my fats ?
The run is about 9km today and we meet at Stadium station as the meeting point and we ran to Marina barrage and back. The weather is good today, cooling with no sun ?
Before the run, “Captain America” gives a speech and said something about Run Slow is to Run Fast. Which is very motivating because I’ve always run slow, no matter how fast I want to run, I’m still slow which I sometimes feel quite disappointed with my speed. And runners really do inspires, encourages and motivates runners ? Throughout my running journey in this 2 years I’ve also learnt that running is not entirely about speed, it is also important to enjoy the run, to run happy ?
Honestly speaking, I am still feeling quite hangover till now since Friday night’s drinking session, I didn’t really get enough rest and sleep since Friday night. Although previously I had tell Sabrina I would try to chiong and catch up with her pace but my body condition is not good so I sort of did a walk-a-jog luckily got Weishan to accompany me. Although I didnt really drank a lot but I don’t know why my tolerance level for alcohol is so low this time. But still, I’m already looking forward to the next drinking session with these awesome people ?
Many people dressed up to the theme, there is Spiderman, Hulk, Robin, Ironman, Catwomen and many more ? Suddenly many people got “6 pack” and “8 pack” ? Achieving 6 pack is my dream since many many many years ago but still didn’t manage to achieve it yet ? It needs a lot of discipline to achieve it, but I will be satisfied when I have firm abs, very good enough already ?
Today there is much more children than usual coming with their daddy to the run. It’s so sweet! You don’t need a costume to be a superhero, good dad are kid’s superhero too! And Happy Papa Day! ? I’m sure the kids also had fun and enjoyed themselves seeing so many of the superheroes around ? It is another fun and enjoyable run well done by Gei Gei running club! ?? Wonder what will be their next run’s theme, maybe Halloween? It’s Halloween soon and the Movie Conjuring is so popular now? ?
Only an hour’s ferry ride away from Singapore, Bintan Island is the ideal getaway for you to combine a race and holiday in one. With the picture-perfect beachfront region of Bintan Island, the world-renowned beach resorts have also long been a favourite among holiday-goers. You are welcome to bring your family along to be spectators in this epic race and enjoy a great runcation together. They will have free entry to the rocking Festival area, where they can get “up close and personal” viewing of some of the biggest, baddest obstacles on the course.
10% OFF Spartan Beast Bintan 2016
Spartan Beast runners, you are not excluded! Enjoy 10% OFF – Use promo code: BEASTJRL2016 during check-out to enjoy the discount.
20% OFF Spartan Sprint Bintan 2016
Do you want to do the Spartan Sprint instead? We are happy to provide all JustRunLah!subscribers with a discount of 20%! Use promo code: JRLSPRINT2016 during check-out to claim the special price.
Those heading to the race pack collection of The Performance Series this weekend are in for a treat! Together with their sponsors, TPS race organisers have secured a number of deals and happenings throughout the weekend, let’s have a look at some!
All purchases comes with free microfibre towel worth $24.90.
2. Free +NRG packs
50 packs of +NRG Energy Patches will be given out for free at selected hours throughout 18-19 June 2016 at the +NRG booth. +NRG Energy Patches are made with 17 vitamins, minerals, and nutrients which are 100% natural and organic and delivers energy efficiently through the skin. To redeem, just show your bib and all patches are while stock lasts during the stipulated hours.
3. Free Eat Play Gear towels
Free EPG Microfibre Face Towels(30cm X 30cm) for the first 100 participants who signs up for EPG free membership
4. Personalise your race t-shirt
Missed the chance to purchase the race apparel personalisation? Come on down to the PrintatEase booth with your race apparel and have your personal name or message printed at S$15 each!
Information for the next TPS Race is out:
If you can’t get enough of racing, we have good news for you: The next TPS Race will be happening on 7th August 2016 at Gardens by the bay and registration has opened. Click here for more information.
As we prepare for Runninghour 2016 (10 July 2016), the only race in Singapore where participants run alongside other visually, intellectually and physically-challenged runners, we catch up with Angelina Lim, programme manager of Runninghour.
JustRunLah!: How will you introduce yourself to Singapore running community? Angelina Lim: I’m not a speedy gonzales for sure. I just follow a comfortable pace set by my visually challenged buddies when we hit the track or trail.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so? AL: I started running when I was 18. Since East Coast Park is just a stone throw away, so why not utilise it? Haha.
JustRunLah!: One reason why runners should join Runninghour2016? AL: Runninghour 2016 is the only race where you get to experience running without a sight. And this is the only race where participants run alongside with our visually, intellectually and physically challenged runners. It’s a total new experience not to be missed.
JustRunLah!: What advice would you give to all participants at Runninghour2016? AL: Listen to instructions on how to guide your buddy during the blind-fold segment. It will be crowded so always look ahead for obstacles. Lastly, our intellectually challenged runners love to make new friends. Cheer them along the way! It is a booster for them during races.
JustRunLah!: One advice for aspiring runners? AL: Don’t just sit on it, go for it.
JustRunLah!: What is your mantra for when the going gets tough in a race? AL: Why give up when you have ran so far.
JustRunLah!: Finish this sentence: Running is …… AL: Running is to keep me fit so that I can eat more cakes!! =P
Save with JustRunLah!
Enjoy S$5,00 OFF when you are registering for any category. Use code LT006JRLM during checkout to claim to discount.
We’re always going to expect some sort of crowd at the race pack collection expo. The thought of meandering through the crowd and long waits can be pretty dreadful already. Imagine surviving all these only to realize that you forgot something. That is going to be a nightmare.
So before your next collection, read these important checks – here’s 4!
1. Is my bib correct?
Not only is wearing the bib going to be necessary to secure your entry into the start pen, it’s going to include a time tracker at the back of the bib. Check that the time tracker is there and not bent. You’d also be using that bib number to check a lot of things from your ranking and race time to your photos! Most races have a booth during race pack collection where you can go and check that the tracker is working, so make sure you make use of that service.
Double confirm if the bib has your name written correctly and that it coincides with your registered name. Please make sure that your emergency contact information are correct as it is crucial in cases of emergency! Write down clearly any allergies or medical conditions that you might have in the provided space (usually at the back of the bib).
2. Did I get the correct race apparel size?
It’s part of the runner’s entitlement! That means you’d also want to indulge in the joy of donning on your race apparel, along with the thousands of other runners. The sense of camaraderie is just going to add to the excitement of being part of the race!
It’s going to be best if you could try on the race apparel on the spot to see how it fits. Sometimes the sides might rub against your skin and cause chafing. If you’re short of time or there’s just no convenient way to get to the toilet, just do a quick gauge of the sizing on the spot. Most race pack collection would have a size exchange booth. So take advantage of that if you need to!
Don’t forget to tag #justrunlah at your Instagram shots!
3. Is my shoe tag there?
Some races use a shoe tag to track the runners instead of a timing chip on the bib (see #1). There should be proper instructions on how to put those tags on. These are all included in your race pack so make sure that you get them and they are working properly before leaving!
4. Do I need more sports gel / drinks?
For those going for races with longer distances, having the right energy gel/drink can help boost your race experience. It improves endurance and performance. Some race packs would generously include complimentary ones. Otherwise, the expo itself might have some brands selling theirs on discount or giving away samples! You might want to grab one before heading back home.
Runninghour 2016 is a national event that aims to use mainstream sports as a platform to promote integration and nurture an inclusive Singapore for the community with special needs. Runninghour is the only race in Singapore where participants run alongside other visually, intellectually and physically-challenged runners.
Runninghour 2016 will be a rallying call for Singaporeans to come together and show their support towards integrating people with special needs.
Save with JustRunLah!
Enjoy S$5,00 OFF when you are registering for any category. Use code LT006JRLM during checkout to claim to discount.
For more discount codes, download our free app for iOS / Android here: justracelah.com
It’s been a few days since we shared with you information about the pricing and the digital queue system for SCMS2016, more important updates come today about the future of the event – it has been confirmed that IRONMAN Endurance Asia has acquired Spectrum Worldwide – which has been organising SCMS since 2013 – and will be the organiser behind the Marathon Singapore for the next 10 years!
Press Release from Sport Singapore follows.
Singapore, 14 June 2016 – Sport Singapore will partner and support IRONMAN Endurance Asia (IRONMAN) in organising annual Marathon Singapore for the next 10 years, beginning with this year’s Standard Chartered Marathon Singapore (SCMS). After evaluating five proposals, IRONMAN’s proposal stood out for their strong long term sustainability plans, new strategies to grow the marathon and the expertise in organising mass participation events globally.
“As we celebrate Marathon Singapore’s 15 years of partnership with the title sponsor Standard Chartered Bank, we have reached an important milestone to reflect and review the next lap for Singapore’s signature running event. We called for proposals in April looking for not only organisers with exceptional standard in delivering the event, but also someone who can enhance the runners’ experience and raise the stature of the event to benefit Singaporeans and other marathon enthusiasts,” said Mr Lim Teck Yin, CEO of Sport Singapore.
Explaining the decision to appoint IRONMAN, Mr Lim said, “Seven entities showed interest and five put in strong proposals, each having their strengths in different conceptual and organising aspects. IRONMAN presented a comprehensive proposal that best met our aspirations. With their extensive expertise and experience through nearly 260 events globally, we believe that they have right acumen to enhance Marathon Singapore locally and internationally.”
IRONMAN Endurance Asia has entered into an agreement to acquire Spectrum Worldwide, which has organised Standard Chartered Marathon Singapore since 2013. IRONMAN with backing by Wanda Sports, its parent company, has the strength and resources to grow the marathon.
“IRONMAN is committed to delivering exceptional events and we look forward to working with SportSG in raising the profile of the historic Standard Chartered Marathon Singapore to athletes around the world,” said Andrew Messick, Chief Executive Officer of IRONMAN.
“Our footprint and offerings are continuously expanding, especially in Asia, so we are very pleased to be launching our new IRONMAN Endurance Asia Headquarters here in Singapore, with the Standard Chartered Marathon Singapore being the focal point to
continue to lead growth in the region.” Said Geoff Meyer Managing Director IRONMAN Endurance Asia.
SCMS is the only IAAF Gold Label race in Southeast Asia, and will be celebrating its 15th anniversary on 4 December 2016. For more information, log on to www.marathonsingapore.com
Joining SCMS 2016? Bookmark it on JustRaceLah! – The Free App for Runners
Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!
The fasting month of Ramadhan is upon us; a time for spiritual reflection, improvement and increased devotion. During this period, Muslims around the world observed this spiritual month by abstaining from food and fluid intake during the daylight hours. Many of them think that training for distance running during the fasting month will do the body more harm than good. The official coach of Standard Chartered KL Marathon – Mark Williams is with us to share some insightful inputs on the aspect of training options and dietary advice with the readers of JustRunLah!.
JRL: Should runners continue their training during the month of Ramadan? If yes, should they focus on continuing to make progression on distance and speed, or should they run to maintain their endurance?
Mark Williams (MW): There is no right or wrong answer for this one. With careful planning, an athlete or runner should be able to maintain a full program of training despite fasting during the Ramadhan month. However, this may be very challenging for many. So, if you know that you will not be able to obtain sufficient rest for most of the time between iftar and suhoor, it may be best to avoid high-intensity training and training for longer than one (1) hour at a time during the fasting month.
JRL: Some runners are struggling to decide between run before or after iftar (break fast). What do you think?
MW: If your nutritional intake, and more importantly, hydration between iftar and suhoor is done with care and consideration, then running before iftar should be fine. I was always encouraged by my coach to run hungry and would go 12-16 hours pre-race (if it was an early morning race) with just one cup of coffee. Therefore, between iftar and suhoor, besides drinking a lot of water, I would encourage the consumption of fruits high in water content such as watermelon, cantaloupe, honeydew, pineapples and oranges. I would also encourage the consumption of fruits that are high in potassium such as dates, figs and bananas, and peaches.
My recommendation for runners who wish to train during the fasting month is to only run for a maximum time of one (1) hour and no more before iftar. Aside to that, runners also need to take into consideration the weather conditions. If the sun is out and the temperature is well over 30°C, I encourage runners to opt for indoor option, e.g. treadmill.
JRL: Is it necessary to cut down mileage than other months? For runners taking part 21km or 42km in SCKLM, what would be their ideal training mileage?
MW: Again, it depends on the stage of training the individual is at and the distance they run per week. For instance, an individual who only runs twice a week for half an hour each time, there is no need to cut down on the mileage. However, for someone who runs 70km to 100km per week, this may be different.
When I was coaching a group of Muslim athletes several years ago, they carried on with their high mileage all the way through the fasting month. They were able to do this by being meticulous with the eating time, food intake, duration of training and level of intensity of training. It is all about discipline and organising your life a bit more during this blessed month.
JRL: Time flexibility will be an issue in this spiritual month. Under the adverse weather, what are the optional indoor workouts to keep up fitness for upcoming marathons?
MW: There is no better alternative to running for training for the Standard Chartered KL Marathon I’m afraid. There is a lot of talk about the benefits of HIIT (High-Intensity Interval Training), CrossFit, etc. at the moment. These trainings are all good for keeping one fit, toned and healthy. However, the best training for distance running is still distance running. Therefore, the best indoor option is the treadmill. Many people dislike the treadmill or ‘dreadmill’ as they call it, but there are plenty of ways to make training on this machine more palatable.
My personal tip to make training on treadmill fun is try doing a ‘DJ Fartlek’. I suggest runners to create a playlist on a smartphone that consists of slow and fast songs, choose a speed on the treadmill that is comfortable to run along with the slow songs and a more demanding (but not too demanding) speed for the faster songs. Do 5 songs of each. Then, after a warm up, press shuffle and off you go.
JRL: In the month of Ramadan, some runners tend to take fewer meals and fluid. Any special precautions for what food will be good to hydrate and eat?
MW: I will divide this section up into two parts;
I. Iftar: For breaking fast, there is no better combination than dates and water! Dates contain very high levels of potassium (much more than a banana), a key rehydration mineral. They contain a special blend of glucose and fructose for short and long term energy. They also have a special nutrient called beta-D-glucan that is a soluble fibre that can enhance satiety and digestive health. So basically when you eat a date and drink more water for iftar, your body gets hydrated again much faster than with water alone. Some other tips for iftar are as follows;
Resist the temptation to drink tea, coffee, and soda.
Eat fresh fruit and nuts.
Drink milk.
Sip on water throughout the evening after iftar. It is best to aim for 8 glasses of water by bedtime.
Avoid fried and spicy food as they may cause heartburn or indigestion.
Avoid IBS – ‘Iftar Binging Syndrome’
II. Suhoor: This morning meal is generally recognized as the single most important meal of the day. Do not overeat, though. Focus on taking in foods that are rich in complex carbohydrates (slow digesting) and protein, fruits or vegetables and plenty of water. For example, an egg on whole-grain toast, a few crackers with peanut butter, some orange slices, and two glasses of water. Also, avoid salty foods as these will make you thirsty.
JRL: Thank you coach for your input and advice! We are sure that our running community will find it valuable. See you at SCKLM 2016!
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I never like running all my life; it hurts my body so much. When I really started running in mid-2011, I was looking for more flexibility and freedom. I wanted to be able to go out the door and exercise (run!) wherever I might be, whenever the weather was nice.
After I had survived my first few runs I decided to carry on. I ran around the Botanic Gardens – across the road from our apartment, I ran along East Coast Park, I ran along the Sentosa beach and I ran around the residential area in our neighbourhood. I started to love MacRitchie Reservoir since my first Green Corridor race. I kept on running and loved it. Now when I don’t run my body doesn’t feel good.
I started reading running books, articles, blogs and followed international running magazine Facebook pages. Learning what I needed to know about the correct gear, posture, supporting exercises, fuel-ing etc.
The first couple of months I just listened to my body and ran as far/fast as I felt it could go. Then I started looking for training plans. Seeing how my body was coping I chose to follow a 12 week half-marathon plan from a website. I followed it day-by-day, week-by-week up to my body’s ability. But then I became stuck on the final few weeks of the plan for quite some time, I think I was bored and tired and just couldn’t move on. However eventually of course I did and I decided to start running races. At the end of my second year I ran 5 races; a 12km, a 10km, a 7km, a 16km.
I ended it by running my first half-marathon at the Angkor Empire Marathon 2014, in Siem Reap Cambodia. After my first year of running I had known that I wanted to do a half-marathon eventually but now, 5 years on, I still don’t see myself running longer distance than that!
When I was ready to run a half-marathon I started looking for interesting venues. I needed new, different and exciting scenery to motivate me. I had lived in Singapore for 10 years and I thought I’ve seen it all and I knew it like the back of my hand.
I checked out the Angkor Wat Marathon, which has been running for 20+ years in December every year. It was August 2013, race spots were still available but flights were not, so I decided to wait and see the following year. I was on the organiser’s mailing list and early in 2014 I received a notification that they would hold their first additional race in August that year! I didn’t think twice. I registered, booked flights and accommodation right away.
As there were no daily flights, I booked for a 4-day stay, figuring I could do some sightseeing at the same time. I left on the Friday afternoon, picked up the race pack and did some easy exploring, including taking a tuk tuk around the route on the Saturday.
Come race day morning I was nervous, very nervous. It was my first half-marathon and it was in a foreign place. However, I had done my training, I was organized – I brought my own breakfast and I had purchased a hydration bag which I used in a race for the first time. I believed I could do it and I kept telling myself that I had trained for this and that made me feel confident.
I woke at around 4am on race day and forced myself to eat my bagel and coffee. I had asked the hotel staff the night before to freeze my energy drink in my hydration bag. I like to do this so as to keep my drink cool for longer. Most runners like to run light, with less things to carry for speed purposes, but I’m not a professional I run for my enjoyment and comfort. I like to have sufficient drink on me for whenever I need to hydrate, especially as it was my first half-marathon. I had heard that it gets really hot and humid in Siem Reap but it wasn’t as bad as I had expected, I didn’t even finish my 1 litre drink.
We had a tuk tuk booked to pick us up at around 5am. It was quite funny and exciting to see all the tuk tuks with race participants zooming through the jungle in the dark to get to the starting zone. The ride took around 15 minutes. I used the restrooms at the only restaurant there, there was a long queue of course and I needed to pay $1, or something, I was glad I had come in plenty of time.
One of the attractions of the race is that it starts before dawn so you witness the sun rising over the incredible ruins. There were only a few hundred participants, so it wasn’t crowded and that was really nice, and the first few kilometers were absolutely beautiful. We ran along the road that follow the moats that surround Angkor Wat and pass near the ruins. It was serene and gave a kind of mystical feeling; I didn’t even put in my earpiece in the beginning, just to be able to absorb the atmosphere. All I could hear were runner’s footsteps and breath. It was absolutely magical.
The second-half of the course was jungle with a few temples dotted around. Eventually I became bored but I kept on running, keeping my pace, non-stop. It was a nice flat road with pretty trees along the way. Local kids were here and there cheering us on, I wished I had brought the whole pack of my (energy gel) gummy bears so I could have given them to the kids. Yes, I don’t fuel on energy gels like everyone else, as I don’t like the taste, instead I snack on gummy bears! The last 3km was tough, it was getting hot and busy with tourists but I pushed on knowing my poor husband had already waited at the finish area since before dawn.
Cut off time was 3 hours and I completed in 2hrs 33mins. I was exhausted but really happy with my new achievements, amazed that my body could run non-stop for that long.
At the finish line they handed us our medal, a box of local snacks and plenty of drink was available. The whole event was pretty basic but was very well organized. Registering for the race was as straightforward as registering for a local race. Race pack collection was also very smooth. My only disappointment was that we didn’t run through the temple sites, which would have been even prettier and more exciting.
The tuk tuk driver had waited for us the whole time. We didn’t know how to find him between the hundreds others. We just walked around where they parked until he spotted us.
The race was followed by a much needed massage, then some chilling and more exploring on the Monday and Tuesday before we flew back on the Tuesday afternoon. A flight back on the Monday afternoon would have been ideal but there wasn’t one so we had an extra day of relaxing this way. The hotel we stayed at was a tiny, modern, boutique, local hotel with only 7 rooms. It was clean, comfortable, with a good breakfast, good service, good location and a great rate!
By the time I got back to Singapore, I was still hyped and thought I had to run a half marathon in my hometown so I signed up for the Great Eastern Women’s 21km Run which was to be held 3 months later. News of that to follow……..
We had a quick chat with Silia, ambassador of CSC Run By The Bay 2016. Check out her video interview and start preparing for the race!
JRL: How will you introduce yourself to Singapore running community? When did you first pick up running and what inspired you to do so?
SP: I am Silia Puah, mother of two boys. I have been active in sports since my school days and took part in a few runs until my pregnancy. I picked up running again after my two sons are more independent because I know that running gives me the strength to look after the two young boys. I have taken part in many races like Sundown marathon, Army half marathon, race against cancer, shape run, 2XU, standard chatered marathon and many more.
I like running because of a few reasons:
(1) it helps me to destress especially after a long tough day.
(2) sweating it out always makes me feel a lot calmer
(3) running clears my mind and gives me new ideas. Perhaps it’s the work of endorphins.
JRL: One reason why runners should join CSC RUN BY THE BAY 2016?
SP: Apart from seeing runners coming together to exercise and stay fit, the CSC run is special. It is a powerful feeling when you realise that the runners are also united by the call to serve the country through their ministries. These are just some representatives of the people who form the backbone of Singapore’s success.
JRL: One advice for aspiring runners?
SP: If u are hesitant – just 3 steps:
Just sign up. Go ahead and take the first step towards feeling like a winner and that sense of accomplishment.
Just Show up – u will be tempted not to when u have butterflies in your tummy so Just show up.
Just find some way of crossing the finishing line – run, jog, walk.. Whatever it takes. It will be a start of a new you.
JRL: What is your mantra for when the going gets tough in a race?
SP: When I like giving up in a race, I fill my mind with positive thoughts and the feeling of accomplishment after i finish the race. I will persevere and press on to achieve my final objective. I hope in some ways, I can be an inspiration to my sons.
Running is both an individual sport as well as people bonding activity. Through running, my family has come together to run in some races and it’s nice to see us supporting one another along the way. During races, you will also see strangers cheering you on and celebrating when you cross the finishing line. It’s such a joyful feeling.
I made some friends with the same passion for running from the Yishun Safra running club and they were very inspiring
JRL: Finish this sentence: Running is…
SP: Running is good for you, so Just Run Lah!
CSC Run By The Bay 2016
CSC Run By The Bay is back for 2016 and is going to be bigger and more exciting! Organised in conjunction with the “National Week of Sports”, the event will be held on Sunday, 31 July 2016 at the The Float @ Marina Bay.
This year’s CSC Run will include a 21km run, 10km run, 5km fun run and a new category — 21km Ekiden. The routes along the Marina Bay promenade, passing by Gardens By The Bay, will give runners a breath-taking view of Singapore’s scenic waterfront.
Save with JustRunLah!
Enjoy S$5,00 OFF when you are registering for 21KM Individual open, 10KM Individual open or 5KM individual open. Use code CSCIJRL during checkout to claim to discount.
For more discount codes, download our free app for iOS / Android here: justracelah.com
Recovery is often the most neglected part of training. We, runners tend to forget that recovery is training. It is only with proper recovery that our muscles can repair, rebuild and strengthen, making us stronger and faster.
So, here are our 3 Post-Race Recovery Tips:
1. The Recovery Run
Remember, take it easy! The purpose of the Recovery Run is to facilitate recovery. Do not defeat its purpose by going any faster than necessary. In fact, your legs are meant to feel even more rejuvenated after a recovery run, and yourself more energetic. The Kenyans know how to train hard, but also know how to recover well. They start off their recovery runs at a 6min/km pace and end at a 5min/km pace. Bear in mind this is given their 3.30min/km tempo run pace. This probably gives you a gauge on how slow a recovery run should be. Recovery runs may seem painstakingly slow, but that is the point of the run – to recover, not to make yourself more tired.
2. Eat Well
Ideally, eat 30 minutes post workout. Post-race, our energy levels are depleted and our body needs refuelling to kick start our repair-rebuild-strengthen process. Eating in this 30 minute window is vital as absorption is at its best, hence maximizing recovery. Even something simple is good enough – an apple, or bananas or even a handful of dried cranberries. Eggs would be great to have as well. However, if you find it difficult to eat post-race, Chocolate Milk works well too. Go for a good mixture of carbs and protein. It is also equally as important to keep yourself hydrated so remember to refuel with lots of liquid.
3. Ice/Hot Water Therapy
We know putting your legs in a bucket of ice isn’t the greatest thing to look forward to, but it is so good for you. Grab a bucket and fill it with ice and water (and we do mean ice-cold, so don’t stinge on the ice). Grab another bucket and fill it with lukewarm water. Immerse your legs (up to knee level) in the bucket filled with ice-cold water for 1 minute. Alternate between the ice-cold water and lukewarm water. Do this for about 30 minutes. This will help flush out the metabolic by-products from your muscles and reduce the inherent injury risks from a hard race. Be sure to reap the benefits of this ice/hot water immersion therapy.
There you go, our 3 tips that will help you breeze through your post-race blues!