For the past two decades, HomeTeamNS REAL Run™ has been providing one of the best multi-terrain foot race experience for running enthusiasts all over the world. This year, the organising committee aims to enhance the experience with a new adrenaline-pumping Obstacle Challenge (Lifesavers Route), in addition to the multi-terrain run (Protectors Route).
New Obstacle Challenge
If you love new challenges and obstacle races, you must join this year’s REAL Run. Traditionally, regulars, NSFs and NSmen will have to complete obstacle courses as part of their training before they take on roles such as Police officers, Firefighters or even Paramedics in the Home Team. The first-of-its-kind modified obstacle course allows us to have a taste of the HomeTeamNS experience – which is what our understated everyday heroes go through everyday.
A New Mystery Route
The HomeTeamNS REAL Run is the only race in Singapore that takes you over three different terrains. The race route presents participants with a combination of winding trails, hard asphalt, and the energy-sapping sand. But this year, with the new Obstacle Challenge, Home Team NS is introducing a new mystery terrain to REAL Run. We have no clue what it is as of now, but we are equally excited to find out what this new terrain may be. One thing is for sure, the mystery terrain will definitely add to the fun and challenge for this year’s race!
Categories available
10km (Protectors)
Open – Men’s
Open – Women’s
Veteran – Men’s – 40years old & above
Veteran – Women’s – 35years old & above
Corporate – Open – Team of 8pax minimum with additional 2 reserves slot
It was with a great deal of regret that I missed out on the 2015 Green Corridor race due to a fractured ankle at a race the previous week. With 2016 being the last ever Green Corridor run, I made sure I signed up early and patiently waited for this final event. The marketing was incredible. Every other week another photo posted, more encouragement for participants to sign up, regular reminders that it was the last event. It was bound to finish up with a bang.
What I didn’t anticipate is coming down with a stomach bug and high fever the day before the race. You can imagine my disappointment and my thoughts of how much bad luck could I have incurred in relation to this one event. And then the self-talk began. You know the mantra “mind over matter”. I didn’t care if I had to walk the entire route, so long as I was well enough to stand up and walk it. And walk it I did. All of 10km.
When I woke up at 2am, barely able to stand, I was certain there was no way I’d make it to the 8am start. Dressed in multiple layers right down to wearing socks and covered in blankets, I sweated all of that fever out of my body and when the alarm went of at 6am, I sat up and thought OK I can stand, well lets see what I can do.
Signed up for the first wave, John and I along with our friend, Remek, joined the thousands of other competitors in the pen at the historic Tanjong Pagar Railway Station. At some point the MC announced that 11,000 runners were registered for this event. I suspect about 40% of them were in our wave alone.
It was a perfect racing day overcast with clouds and a slight breeze. With an 8am flag-off, I eased into a very slow jog and lasted all of 650m. With an elevated heart rate and jelly legs, I figured the lack of food and previous day’s dehydration has made it clear that this was going to be a long walk to the end.
Once the stampede of Wave 1 runners disappeared into the distance, we had about 4km of silence on the route with occasional joggers passing by or other walkers. It was pleasant but with my ears blocked and labouring heartbeat, it was difficult to chit-chat with my husband who I am grateful for keeping me company the whole way to the end.
Then, the Wave 2 stampede came and they just kept on coming for the next 5km. We kept pulling to the left side to give way but still managed to be in the way of many who couldn’t figure that going around us would’ve been more appropriate than barreling between the two of us. I suddenly realised how narrow the route is and why so many previous year’s racers complained about the congestion. Having done 6km of this part of the Green Corridor with my Team Costa friends, I must say it was a much more pleasant affair given the space available and even good photo opportunities. This time I figured if I have to walk, then maybe I can take a few pics but with a sea of blue tees and stampeding bodies, it didn’t draw the same appeal, so the camera remained packed away.
We just kept trudging along, knocking off one kilometer at a time and with each kilometer the pace was slowing down. As I was walking, I swung between disappointment for not being able to run and appreciation for actually being able to get up and at least participate. I remain in those mixed feelings.
As we reached the 9th km, I observed a teenage kid being cared for by family, struggling to breathe and the first aid team coming to help and all I could think of is how bummed she would feel that she was 1km away from the finish line and she couldn’t complete it. I thought chances are if that was me, I would drag myself by my teeth if I had to, to get to the end.
With the end in sight, I said to hubby let’s make it feel worthwhile and jog to the end. It was a mere 200m but it felt like 2km. As soon as I crossed the finish line I hunched over trying to settle my heart rate and rebalance my breathing. With the excitement over, we hydrated, topped ourselves up with bananas and apples, checked out the old railway bridge and started making our way home.
Whilst the race pack only consisted of a tee, we were pleasantly surprised with the mini towel received at the end. The finisher medal design with an image of the Green Corridor captures the ruggedness of this place and perhaps the last time we will see it this way again. It is a nice commemorative medal. I was also very grateful for the three water stations along the route. Given my dehydration, I kept topping up with a couple of cups at each water station and I was even more grateful for the cold bottle of water at the end of the race.
A nicely organised event, I am thankful I made it, regardless of how I completed the race. I may not be happy about not being able to run it but I know I will never regret not having done it.
With the impending long-term closure of the Green Corridor, we still have the opportunity to take our daughter to Bukit Timah Railway Station and explore it along with the old railway bridge. For any other nostalgic person, I would recommend that if you haven’t explored this area, do so now before it completely disappears.
Race Fee: Shut up and take my money! Even though is super expensive for a 5km run, but it’s One Piece, $60 plus is worth it! Of course is a die die must go no need to consider! Had been a huge huge huge fan of One Piece since I was like 13 years old and I can say that One Piece is the greatest manga and anime ever! No joke! ?
Race Tee: Why must Tshirt? ? Don’t like Tshirt ? One Piece run was held before in Taipei, race tee is similar just different in colour but I really don’t get it why must be T-shirt? To cover flabby arms? ? Can actually give us the option to choose singlet also and it actually helps the organiser cut cost also right? Can actually come up with more interesting design race singlet or give interesting accessories. Last year’s Justice League run good, they give batman’s mask or superman’s cape etc.
Race Pack Collection: Queue to collect the race pack is short and fast. Got sell some merchandise but never sell some cosplay clothings quite sad because I’m rather interested to cosplay as Luffy and go actually. I think got char bors will cosplay to go as Nami, wear bikini go run or like the super sexy Boa Hancock. Too bad my figure no good, I very considerate don’t want to make people eyes blind.
[After the race]
Race Tee: I really buay tahan the Tshirt, finally I decided to cut it last night and takes about 30 minutes. I figure that I won’t be wearing this shirt anymore after the run so I just cut. Quite satisfied as not too badly done lah. Some people wear their own shirts or singlets that they are comfortable with to run. But going to a event ma, so I’ll try to be part of it. See next time if the runs they give Tshirt I bear to cut or not.
Cosplay: Saw quite a few interesting cosplayer today, saw one Mr 2, I think very cute and got effort and quite nice.
Running route: The whole run is actually only 3.6km. Too short already, never sweat enough ? But really nice lah! Got many photo spots can take pictures, got mermaid some more but I never stop and take pictures, although this run no timing one but run finish first more important than taking pictures ?
Finisher medal: I can say this is the chioest medal I have gotten so far! Although there is Green Corridor Run today as well but I never regretted signing up for One Piece run instead ^^
Race village: And this is the most enjoyable race village ever! Got games (I never play), got best cosplay competition(I never participate), got sell food (I never buy), got sell merchandise (I never buy too), got tattoo and got photo booth. Luckily I start and end quite early so when I go get my tatto and go photo booth still not much of queueing yet ? Hopefully there will be Naruto Run or even Lord Of the Rings Run coming up next ?
I’m a Hardcore Fan: I’ve been chasing One Piece, watching the anime, reading the manga again and again many times for about 15 years and I hope Luffy will never find one piece until at least the 1000th comic is published or before I die, because I really want to know the ending but don’t want it to end so fast.
Every character’s story is damn touching, especially Zoro’s, Nami’s, Usopp’s, Sanji’s, Chopper’s, Vivi’s, Brook’s, Mr 2 and Ace’s part (Wah actually more than that, lidat mention seems like the throughout the entire anime I’m crying because of the touchiness) I cried damn hard many times, even when Going Merry(their ship) can no longer sail anymore I also cried so much and sad for a super long period. Those who never watch or read One Piece before you’ve missed something really great and awesome! It’s funny, cute, touching, about love, friendship, kinship and more than just this.
Used to keep up to thousands of comics till about a little more than a year ago, I gave them away as I got a little crazy after I got out of a long term relationship and I turn my focus into tidying my room, giving and throwing things away and other than that, use the rest of my energy on running of course. Its a pity but the collection is really taking up a lot of space in my room and also collecting dust. I only kept 3 sets of my favourites, One Piece, Naruto and Hunter x Hunter. Slam dunk is also my favourite, but I didn’t kept it as the book all turn very yellowish already. Now I regretted, yellowish can still read what. Although now we can read manga online, but all these authors is really talented, must buy their comics to show support right!
The most fundamental way of improving your running is to run more. Yet consistently subjecting your legs to such high impact is going to make you more prone to injury. That’s why it’s so important for us runners to cross-train. Elite runners do aqua running or antigravity running – which you can too, if you’ve $25,000 to spare. What other cross-training workout can you do? Here, we give you a rundown of the top 3 winning cross-training ideas for runners.
#1 Swimming
A huge plus would be that swimming challenges your aerobic endurance nearly as much as running does. What’s more is that you can get creative with swim workouts. If you’re looking to work your legs more, you can throw in breaststroke or freestyle. If you want to give your legs a break, you can do some butterfly rows and leave the legs out of the equation. Paul Hartmann, a physical therapist in New York City, assures that swimming also challenges you to control your core.
#2 Martial Arts
Photo Credit: Livestrong
You don’t need to become a One Championship fighter. The benefits that martial arts or even cardio kickboxing can offer are aerobic endurance, balance and flexibility – often neglected aspects of a runner’s fitness. Tight hip flexors and restricted ankle flexion can all contribute to the muscle imbalances. Learning how to open up your hips and balance on your toes with a high Muay Thai kick, or drawing energy from your core with Chi running would be good complements to your run training program.
#3 Bodyweight exercises
Photo Credit: Bodybuilding
Strength training is probably the last thing on our minds. In fact, we might worry that being bulky would even worsen our run performance. However, working on your strength can help stabilize joints, improve endurance (depending on how you train) and preserve lean body mass. To prevent injury from increasing your weights too quickly and for active recovery days, you could consider bodyweight exercises. You lift your bodyweight every step you run and you also do so in your day to day lives. It’s a lot more functional and a lot safer for runners to start with. Yet you can reap the benefits of strength training!
The thing about cross-training (or any other exercises) is that you must love doing it. If your favorites are not on this list, feel free to still go ahead with them. Share them with us as well so that we can add cross-training ideas to our own list.
For a review of inspirational athletic socks, click here.
Compressport Run 2016 is an inaugural road run organised by Compressport with the mission to create a touchpoint for the running community to gather and run together. With attractive race entitlements for runners, the event is one of the races you should not miss this year.
We had the opportunity to speak with one of Compressport’s athletes, Kimberly Lee, to find out more about her running experiences and how Compressport products have helped in her running.
When did you first pick up running (what age) and what inspired you to do so?
Honestly, I never liked running during my younger days. I was involved in Netball in my primary and secondary school days, and would always dread the part where we were made to run. I decided to switch things up a little during my poly days and joined track & field. It was then where I started running (18 years old), but even so, I wasn’t exactly very pro-active and had no concept about running at all.
I would say I REALLY picked up running during 2011 after being inspired by lots of my running friends around me who ran really well and would often perform well at races. I was inspired by the kind of talent they had and would often tell myself that I want aspire to run like them one day.
How has Compressport products assist in your trainings/achievements?
I swear upon my Compressport Calf Sleeve R2 and Compressport Full Socks V2, and wear it to sleep every night. Sometimes, my legs feel can feel a little trashy after an intense workout. I wear either the Calf Sleeves or Full Socks to aid in recovery, because of how it prevents muscle fatigue, allowing for quicker recovery. After all, prevention is better than cure!
I really love my Compressport racing socks as well. Not only does it look cool and colourful (most of my socks come with a tinge of pink, and I absolutely love pink!), but it keep my legs light and fresh throughout my runs!
One reason why runners should join Compressport Run 2016?
So many incentives to sign up for the inaugural Compressport Run! Those looking to better their personal bests in the 10km each get a pair of R2V2 Compressport Calf Sleeves, while those seeking to have some fun can participate in the 5km run and receive the brand new racing socks V2.1! It’s gonna be an amazing sight come 10 July seeing everyone donned in different coloured calf sleeves and socks! Definitely a run that adds value to every participant
I always think running in the wee hours of the morning is a fantastic way to kick start my day, so it’s definitely gonna be a fun morning out with your friends and family!
10% Discount for our readers!
We are happy to provide all JustRunLah! subscribers with 10% OFF! Use promo code: CR2016JRL10 during check-out to claim the special price.
You fell sick. You went abroad. Or Chinese New Year just happened. And you’ve fell back on your training. When you get back into the game again, you realize you’re not quite up for it anymore. 2.4km now feels like a half marathon and unfortunately, this feeling has scientific bearings.
With endurance athletes, 4 weeks of detraining would cause your muscles to lose roughly 50% of its ability to store glycogen. The heart, like any other muscles in your body, would show a decrease in stroke volume and cardiac output. Basically, your heart is now less efficient at supplying oxygen. This combined effect would mean that you can’t run as fast and as far.
This all sounds very, very scary.
But fret not! Let’s start by breaking down a typical run program. And then we’d tell you how to get back on track after missing a few weeks.
Long runs
Typically in a training program, you’d find that there is going to be a long run scheduled for each week. It’s to gradually get you use to the distance you’re actually running. You can choose which day that might be. In the first few weeks of a marathon training, it’d start at around 12km and then increase weekly. Every 4th week, it’s step down week. It’s when you kind of rest for another series of mileage step ups in the 5th week.
DO:
Begin with a 1 week of 30 to 40 minutes runs just to get back into the pace
Start off your training again at the distance you last ran (or less than that)
Progress your long run distances by adding only 1 to 2 km weekly
Complete long runs at an easy, relaxed pace
If you were sick, keep your longest run at 25 to 28 km for at least a month
DO NOT:
Start at a higher mileage since you’ve already lost weeks of training
Go too far too fast. If you can’t reach ideal pre-marathon mileage, cut back on distances in the middle and end.
Run faster. Endurance and speed training bring about different muscular adaptations. So doing something faster is not going to compensate your endurance detraining.
Short and Semi-Long Runs
These are usually done midweek to clock mileage. Endurance training fundamentally requires you to be on your feet. Going through the motions of running would teach your feet to adapt to the amount of time they spend slamming against the floor. Remember that endurance training is different from speed work. So go at a low to moderate pace, especially after a break. You should be able to comfortably maintain a conversation.
Cross-Training Days
Regardless of what you’re training for, cross-training takes the load off your feet and leg muscles. It also gives you an opportunity to strengthen the other muscle groups that are important to runners, such as your core. Take this opportunity to try out new exercises and keep your body guessing. If you’re just back from a long break, you might want to make this a complete rest day instead to avoid overexerting your body.
For more advanced runners
Photo Credit: Myendurance.co.uk
You might have hill and interval trainings, on top of the standard training program described above. Start out with 1 week of pure running. Easy pace, maybe even at shorter than usual distances for 30 to 40 minutes. Then in week 2, include long runs but continue to do your runs at an easy, relaxed pace. Only add back hill and speed trainings in week 3. It takes about 3 to 4 weeks to get back to your pre-break fitness level.
As Hal Higdon says, “A marathon is every runners horizontal everest.” That level of resilience and endurance is not going to strike at you like a lightning. It’s going to take months or even years of training. Don’t let a few weeks trip you up. More importantly, don’t make the mistake of trying to bounce back too quickly as well. Or you’d end up with an injury and let the tripping keep you down.
The Safari Zoo Run was held over two days, the 27 and 28 February 2016. This was my first run event for 2016 and also the very first time that I was joining the Safari Zoo Run. My friends and I had entered the 5.5km Safari Zoo Challenge which was on the 28 February 2016.
The atmosphere at the zoo was lively, everywhere was buzzing with activity and excitement. I like how the organisers had catered enough restrooms for everyone as the queues moved really fast! We took some shots around the zoo entrance area before making our way to the holding pen. It was like a sea of orange at the START Point. We did our warm up exercises while waiting for the flag-off. We were in the first wave and were promptly flagged off at 0730hrs. All the runners enthusiastically raced forwards. As this was not a competitive event, the crowd was not aggressive at all. I like the fact that it was a relaxed atmosphere!
The initial route was easy with lots of down slopes. Surprisingly there was not much of a bottle neck and I managed to get away from the crowd after the 1.5km mark. The route was well planned but it was really challenging because of the hilly terrain of the zoo. Here are some of the things that I loved about the route:
I loved that as I ran, I could see the zoo residents in their homes. It was a welcome sight to see these lovely creatures in the morning, it was as if they were wondering why there were sooo many people running past!
I enjoyed seeing places round the zoo that during normal days you would not get to see. Eg. the back roads that connects the Zoo, the River Safari and the Night Safari.
The volunteers were excellent! They performed their jobs really well by cheering on the runners as they past.
There was sufficient hydration points supplying both water and isotonic drinks. The volunteers at these stations were very efficient at handing out the drinks to them. Two thumbs up on a job well done!
The difficult part was nearing the FINISH point, there lots of up slope but it was a good challenge and workout! As I neared the end, I could hear cheering and I was greeted by two of the Safari Zoo Run Mascots. I gave it my all and finally I crossed the FINISH line! I was promptly offered a drink as I moved to a holding area to wait for my friends. I like that we could stay around and not be chased away and take photos of the friends who were just finishing the race.
Once all of us had completed, we made our way to the Runners Entitlement area which was near the carnival area. That was quite a distance away but along the way there were nice photo boards and mascots we could take photos with and capture the memories of our first Safari Zoo Run. The collection of Finishers medal, drink and banana were done in a fast and orderly manner! Once that was done, we rewarded ourselves with breakfast at the Ah Meng Kitchen. After breakfast, it was the moment that we were waiting for, the zoo visit !!!
Overall I had a fantastic first experience of the Safari Zoo Run and I really enjoyed every moment of it. However, I do have some suggestions for future runs.
One consideration would be to include more things in the goodie bag. It was a bit disappointing when we only received 2 vouchers and the race tee in it.
Another suggestion would be to just have race categories that didn’t include entrance fees to the Zoo nor River Safari as some of us already have Friends of the Zoo Membership. This would make it more affordable for runners who consider cost to be a factor.
I do look forward to the next Safari Zoo Run in 2017 and would definitely recommend it to my friends.
This year, OSIM Sundown Marathon 2016 is ditching their past monochrome themed designs and welcoming vibrant colours. For the first time, OSIM Sundown Marathon’s race singlets will be in colours instead of black or white, with a matching gradient-toned ribbon for the finisher’s medals.
View below for the complete list of runners’ entitlements:
Save with JustRunLah!
We are pleased to offer our readers special Loyalty Rates from now till 31 March 2016. Use code OSDM2016LRJUSTRUNLAH during check out to enjoy the discount!
We love running in nature – the fresh breath of air, the scenic surroundings and the peacefulness. But the always rising demands of human activities have a record of taking a toll on Earth’s natural resources. This is what NTUC Income RUN 350, Organised by Young NTUC, is about – to raise awareness about climate change issues and what we can do about it.
We speak with Jia Da, one of the staff at Young NTUC, to learn more about the 350 movement and RUN 350. He also shares with us how our daily choices can make an impact on Earth, and what we can do to protect Earth.
JustRunLah!: Can you introduce yourself to Singapore running community?
Jia Da: Hello! My name is Jia Da, JD for short. I joined Young NTUC since 2009 and I’ve had the privilege to witness the growth of RUN 350 and the 350 movement since day 1.
RUN 350 has a very clear mission – to increase the awareness about climate change issues and how people can do something about it. This is done through partnering the local green partners to co-engage the participants.
There’s a need to lower the amount of carbon dioxide in the atmosphere to 350 parts per million (ppm), which scientists say is the safe upper limit for a liveable planet. That’s what the 350 means, not 360, not 365.
CO2 levels shot past the 350 ppm line since 1988. Today, the level of CO2 is over 400 ppm. The last time such high levels were recorded, humans didn’t even exist yet.
Food for thought.
JustRunLah!: One advice for the aspiring youths in Singapore?
JD: These are not advice per se, but some thoughts gathered over the years working with youth activists from all walks of life, indulging in their various passion but working towards a better self, a better Singapore and a better world:
Do something that you love and continue to learn new skills to remain competitive, employable and future proof.
Do something that’s from the heart, for the society and make it a better place for all in time to come.
Do something for the world and the environment so that there is a future to speak of.
To quote a saying from a wise man, “be the change you wish to see in the world.”
JustRunLah!: One reason why runners should join NTUC Income RUN 350, Organised by Young NTUC 2016?
JD: Join thousands of other runners running towards a greener future. Be part of the movement and spread the word. Because the world needs to know.
JustRunLah!: Reiterate why the event name “RUN 350”?
JD: 350 is about the level of carbon dioxide in the atmosphere that is measured in parts per million (ppm), which scientists say is the safe upper limit for a liveable planet. That’s what the 350 in RUN 350 means. Not 360, not 365.
CO2 level shot past the 350 ppm line since 1988. Today, the level of CO2 is over 400 ppm. The last time such high levels were recorded, humans didn’t even exist yet.
Hence RUN 350 is about increasing the awareness about the pertinent climate change issues and how people can be part of the solution.
Runners raised their bottles to show support in helping reduce waste at the event
JustRunLah!: What are 3 simple examples we should practise?
JD: I’m not the expert here. But I think we can start by being more conscious of our actions. I can very well quote 3 things like “switching off the lights if no one else is around, bring your own recyclable bag when you’re out shopping and support local produce over imported ones”. However, the most powerful action that can change the world is to stop and think before we consume anything.
To stop and think how much energy is wasted if the lights are left on, and what is required to produce that energy we are wasting.
To stop and think whether you need that plastic bag, and is it going to waste.
To stop and think about supporting local food growers and the environmental impact for how imported goods are flown in.
We can always make responsible choices as long as we choose to be responsible.
JustRunLah!: Finish this sentence: 10th April 2016, join…
JD: …thousands of other runners running towards a greener future at NTUC Income RUN 350, Organised by Young NTUC. Be part of the 350 movement, because the world needs to know.
Promo code: Use code RUN350JRLEBM during check out to get $20 OFF public rates! Discounted prices: 21km – $48, 10km – $38, Fun on Wheels – $38.
Coming 10 July 2016, Compressport is bringing another race to you – Compressport Run 2016, with attractive runners’ entitlements. Every participant will be entitled to a Compressport race singlet (worth $49.90), which are designed to be made of breathable, quick dry, ultra light material. With ergonomic seaming that enhances your mobility and performance, on top of sun protection, Compressport Run 2016 lives true to its slogan, “wherever you race, we support you“.
Not forgetting, every 5 km participant is also entitled to a pair of Compressport Pro Racing Socks (worth $29), while every 10 km participant is entitled to a pair of Compressport Calf Sleeves (worth $79).
View below for the race entitlements:
10% Discount for our readers!
We are happy to provide all JustRunLah! subscribers with 10% OFF! Use promo code: CR2016JRL10 during check-out to claim the special price.
Yvonne is a passionate runner whose simple goals are to keep on running and to be able to inspire others to run. She only started running in 2013 and had completed the recent Tokyo Marathon with a decent time of 3hrs 50min.
JustRunLah!: How would you introduce yourself to Singapore running community?
Yvonne: Hello, I’m nobody special, just an ordinary working adult that has strong passion towards running. A runner who likes to be connected with all the runners around the world.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Yvonne: I had my first 10km run in Nike We Run 2013 (age: 24), I was in the downtime and my friend just helped to sign me up even though I had no prior running experience. That’s the turning point, the feeling was so good. That same friend told me about Tokyo Marathon. I read and I was so fascinated about it, and thus I began to run towards this dream race.
JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity? If so, how must a runner – whether a newbie or experienced – prepare himself or herself mentally?
Yvonne: I personally think that you must first enjoy running to be a runner. You enjoy running, you keep running, then good timing and physique will come along. Of course, please don’t compare yourself with other runners but take little steps. I would say no matter what goals you are training for, just don’t forget how much you love running and be humble. 🙂
JustRunLah!: What would you consider to be your biggest running achievement so far?
Yvonne: My biggest running achievement so far is when some runners told me that I inspired them to run more, run better and take up the challenge they once thought is impossible. This sense of achievement lasts longer than a PB.
JustRunLah!: You ran a great 3hr 50min for the 42km race. How long did it take you to train for that?
Yvonne: I have been consistently running for 2 years without a proper training scheme. I just run because it makes me happy. Only recently I begin to learn from the basics. When I got my first GPS watch, I began to learn about my pace. I also received useful tips and advice from other runners and different running groups. I think putting in the right effort is more important than the duration!
JustRunLah!: What advice would you give to someone taking that 42km? Just Run Lah?
Yvonne: A very commonly heard advice, “Listen to your body”. But when everything seems right, JUST keep RUNning LAH.
JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?
Yvonne: I can’t think of any pre-race rituals I have. Before race begins, this always go through my head: This is my choice so I’m here. Whoo!.
JustRunLah!: What is your mantra for when the going gets tough in a race?
Yvonne: Run Like No Tomorrow.
JustRunLah!: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?
Yvonne: It could be their lifestyle or habit, but to me is.. The passion! .
JustRunLah!: Finish this sentence: Running is…
Yvonne: Running is a lifetime journey.
In Tokyo Marathon Gate 5 Pen H while waiting for the flag off, I’ve spoken to a Japanese senior lady with my broken Japanese. She is in the event alone. She is in her sixties and she has been running marathon for 10 years and she will still be running. How amazing is that 🙂 I also know some veteran runners in Singapore running community, their passion always inspire me..
When you’ve been exercising for more than 60 minutes continuously, you should start considering refuelling options. That would ensure that your energy level remains high and you keep your blood sugar is kept at normal levels, so, those of you gunning to add a half-marathon and marathon finisher tee to your cupboard, take not of the following!
In case you didn’t know, carbs are the main source of fuel for your body AND your brain! During moderate to hard workouts, such as interval training and tempo runs, carbs supply 50 percent of your total energy requirements. Fueling during extensive exercise would help keep your performance level high! Just as running is as much a mental as it is a physical exercise, you’d also want to keep your brain well-fed so that you can think clearly and remain focused.
This whole concept can sound so ridiculously foreign to first timers. I mean, what?! How do you eat while running without throwing up everything onto the person in front of you? So here are some tips for you to take home.
Experiment
There is an assortment of sports drinks and gels available out there. You can even go for a banana and peanut butter bread or trail mix. Some is going to sit well in your stomach, while others can throw a tantrum. Start by referring to the infographic above, decide how long you’d be exercising for and how much carbs you’d actually need. Pick one that fits your calorie requirement (and taste!) and try it on your next training.
Mix them up
A good bet to make would be to mix up your foods and fluids. Your body has different mechanisms to take in different types of glucose. When you get your carbs intake from a variety of sources, your body absorbs them more efficiently! Instead of just having a sports drink, add some dried fruits.
Be conservative
Fluid replacement is more important than carbs replacement in hot weather. Since Singapore is not known for our cooling weather, local runners need to be more careful about dehydration. If our bodies are telling us ‘we’re thirsty, we’re thirsty!’ we should grab some electrolyte drink at the next hydration station instead of another energy bar.
There can be a lot of wisdom to be shared when it comes to sports nutrition during exercise. Apart from choosing what and how much to take in, you need to think about when to do so too. So keep educating yourself and let us know if there’s anything the internet can’t help you with!
The Safari Zoo Run 2016 honestly took me by surprise. Especially since I’ve always only signed up for hardcore-sounding races like the Standard Chartered Marathon or the upcoming Sundown Marathon. It’s always “Let’s go for longer distance!” So I was expecting there to be lots of kids, crammed routes and lack of proper hydration points. But it was actually incredibly well organised.
Photo Credit: Shereen, Easel.ly
The race pack collection was so efficient. Arriving right smack on a Sunday afternoon, I was first in line. The baggage deposit was also without squeezing and without confusion. I’ve got to give the logistics department a thumbs up.
Then, there were such wide routes, which earned major points from me. I could enjoy my run and enjoy the majestic animals posing quite unassumingly at their places. Even though we had to take repeat routes, it wasn’t monotonous at all.
Overall, it was a pretty amazing experience. Plus, did you know that this run was started in commemoration of Ah Meng? It was a worthwhile weekend morning of energy, fun and sunshine.
Although it’s “just a desk job”, working in an office can wreak absolute havoc on our bodies. Lower back pain, wrist pain, a really tight neck, stiff shoulders, and even flabby butts are some of the signs of working at a desk for too long. Well, if you are experiencing all these painful symptoms, it is time to start moving that body. Head to the park, and go for that jog or run you deserve!
1Live An Active Lifestyle For A Strong And Healthy Body
Work and tiredness seem like the perfect excuses for us to avoid any forms of physical activities, except for running for that bus this morning, maybe. However, such sedentary lifestyle contributes to increased incidence of obesity along with obesity-related diseases, such as high blood pressure, diabetes, congestive heart failure, and stroke. Physical activity increases strength, flexibility, and endurance; relieves symptoms of depression and anxiety; improves mood; and enhances psychological well-being. (Read: Running: The Best Medicine For Your Body) It is a fact that exercise can be very enriching and makes you a happier person!
2Quality Time For Yourself
Having to work 9-6 from Monday to Friday every week, it is difficult for you to just enjoy a day of physical activities such as trekking or a stroll at the park. Make use of your Saturdays and Sundays – this is the chance for you to do something manageable (2.5km or 5km run), and at the same time, explore Singapore. This can be a good way for you to start exercising and maintaining a healthy lifestyle. On the other hand, it is also a good opportunity for you to enjoy nature and to slow down your busy work life.
3Explore And Discover Singapore Through Running
Photo credits: Justin Ng
Singapore may be small, but it has plenty of great running routes. Whether it is a morning run with a nature scenery, or a night run against the city landscape, there is a variety of different parks and routes for you to run in Singapore. In fact, we have quite a number of nature parks which are home to secondary rainforests. If you are lucky, you may even spot a few endangered species during your runs or walks.
Globally threatened species Straw-headed Bulbul | Photo credits: Love Our Macritchie Forest
Critically endangered Pangolin | Photo credits: Straits Times
4Join Singapore’s First Race Series
Do you need to set a target and stick to it? Check out The Performance Series (TPS) – Singapore 2016, a series of five races that brings runners through unique iconic landscapes of Singapore. The venues have been chosen so to comprise of oasis/island, lake, heartland, reservoir and farm settings.
Through the series, individuals, families and communities will have an opportunity to advance, excel and experience the joy of living better through running. With this series we aim to create a national movement for running and healthy lifestyle. Will you be part of it?
The first race is taking place at Punggol Waterway / Coney Island on 1st May 2016. TPS consists of 2.5km, 5km and 10km races, as well as a stairs race.
All JRL readers get to enjoy a $5 discount when registering for any category of a single race.Enter promo Code: 5OFFJRL during checkout to redeem. Additionally, you can sign up for a bundle of 3 or 5 races and enjoy savings up to S$50.
Spartan race is the world’s best obstacle course race, designed to push your limits, test your strength, and challenge your endurance. With over 240 races in 25 countries around the world this year, the Spartan Sprint is returning to Singapore on 7 May 2016!
Be Part Of The Spartan Trifecta Tribe
The Spartan Sprint consists of a 5+km run and 20+ obstacles. The Spartan Sprint has the lowest running distance and number of obstacles compared to the Spartan Super and Spartan Beast races, making it the perfect race for seasoned racers as well as first-timers of all ages (minimum age for the Spartan Sprint being 14 years old) and fitness levels.
Experience The Spartan In Singapore
Most known for its mud-crawling and log-lifting obstacles set in the American forests, the outdoor obstacle race tests a range of athletic capabilities in its participants. This is something we do not always get to experience in our largely urbanised city. The Spartan race is designed to push you to your limits, show you the strength inside and lead you across the finish line. It is obligatory to complete each obstacle, and failure to do so will require 30 burpees before continuing on to the next obstacle.
Emerge As A True Spartan
Each racer that completes the race will receive a coveted official Spartan Race Finisher T-shirt and race medal after crossing the finish line. Prizes will also be awarded to the top three fastest male and female Spartan Sprint racers and the top 3 kids in the competitive 11-13 year old Junior Race. The Biggest team of racers will also walk away with a ‘Biggest Team’ trophy, and enjoy their own branded tent on Race Day.
Tokyo Marathon, one of the World Marathon Majors, is the only mass marathon in Japan which has an extensive elite field as well as a huge participatory field. This is also one of the races where participants will be selected by balloting. The race drew over hundreds of thousands of applicants each year and only a fraction of these applicants get to receive a bib to run the scenic course from Tokyo Metropolitan Office building to the Tokyo Big Sight. The course symbolises the past, present and future of Tokyo. This year, the Tokyo Marathon took place on 28 February.
Tokyo Marathon 2016
The Tokyo Marathon, first run in 2007, celebrated its 10th anniversary milestone with the 2016 race. The organisers had launched various projects to commemorate this landmark occasion and to put a greater degree of energy and vision into the marathon movement in Japan.
The projects include the renewal of the official race logo, internationalisation of the Wheelchair Marathon Race, expansion of the race scale by 1,000 runners (10th anniversary event only), creation of new categories and strengthening of the hospitality for international runners.
Top 5 Singaporean Marathoners
The 10th edition of the Tokyo Marathon concluded this morning, with our Singapore Marathoners delivering great results:
