Top 5 Fitness Trends – Runner’s Edition

By

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February 27, 2016

What’s the top fitness trends of 2016? You probably scanned through a Buzzfeed article about it because it was trending on Facebook during New Year. High Intensity Interval Training, Barre, TRX… They all sound so distinctly irrelevant to a distance runner.

We want to resist fatigue. High intensive training that requires short bursts of energy isn’t going to help us. We want strong feet. Being in the weights room and suspended with our feets up doesn’t sound too smart a training. We get it.

Let us strip down the fitness trend to what’s actually important for us to become better runners instead.

#1 Wearable Technology

Those watches that monitor your sleep patterns, heart rate and activity count are popular these days. What’s more important for runners is a heart rate monitor that would let you know which heart rate zone you’re working at. When the training program says low intensity (about 50-70% of your maximum heart rate), your wearable device would let you know whether you’re really hitting the right intensity. Here’s all you need to know about them.

#2 Bodyweight Training

These forms of exercises are good for runners to work their core strength. Why core? Because the support your natural back arch, prevent lower back pain (super common among runners) and protect your spine during spinal rotations. They’re like the anchor to many other muscle action in your body. Start adding some isometric (static) exercises such as planks and leg raises into your training. Hold there for 30s to a minute. Once you feel yourself getting stronger, progress onto more advanced exercises such as V-ups and toe touches. That’s how you increase the difficulty of your workout with bodyweight.

#3 Strength Training

There’s a wealth of benefits to picking up those weights. Runners tend to neglect their upper body and back strength. When you’re doing a distance run, your body needs to remain upright for as long as you are running. Otherwise, you could end up with lower back ache and imbalance hips. That’s why it’s important to maintain good posture when you run. Begin with light weights (about 50% of your 1 rep max) and do 12-15 repetitions of them. If you’re new to strength training, working with a machine would help align your body in a single axis and prevent muscular imbalances or injuries.

#4 Functional Fitness

Essentially refers to exercise training that focuses on improving balance and ease of daily living. Just because you can run a 42km sub-3 hours or bench press twice your bodyweight does not mean that you can go about your day to day lives safely. Functional fitness focuses on multi-planar, full body exercises because they most realistically mimic daily lives. Exercises such as multi-planar step ups and lunges are good for warming up your muscles, as well as opening up your hips. This is especially helpful in preparing your legs for running along hills and curved roads.

#5 Yoga

Habitual runners tend to focus only on running, which is a repetitive motion sport. This can result in tight muscles and stiff joints. These limit your range of motion and can cause muscle imbalances, which makes you prone to injury. Yoga has numerous benefits for runners specifically. It has a lot of stretching moves, which helps lengthen your muscles and open up your range of motion. The nature of Yoga also emphasizes on steadying your breathing and balance. When you land on your feet, there’s a lot of joint flexibility and balance required in supporting your entire body weight. Yoga helps in maintaining proper biomechanics, which also keeps you safe while running.

Good runners run often, but great runners are engaged in a whole plethora of other activities to strengthen themselves so that they may stay safe during their races. So don’t ignore these fitness trends!

Race Review: Marina Run 2016 (by Kenjoe)

By

KenJoe

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February 27, 2016

marinarun2016 — Racing off to a good start...(Photo Credit : JustRunLah)

If there’s one thing consistent about running races this year, it’s the queue, long queue.

So when I went to collect the race pack for Marina Run, I tried to go earlier that first day of collection. I still ended up queuing for more than 1 hour.

This was the third run for the year, but first half marathon of the year. I ran my very first half marathon last year too in Marina Run 2015. So I thought I would improve upon the timing this round. The difference this year was I was also arranging to run with my friend, Francis and his nephew. He was the one who encouraged to try my first 10 km race. This time I asked him to try his first half marathon. So I was anxious to make sure he also would get a good experience with his first half and shared whatever I do know although I was myself a green horn. I just told him everything that I had learnt about running half marathons in the past year, eg making sure to energize with gel at intervals, placing petroleum jelly to prevent friction, benefits of compression wear, training runs. And knowing he was keen to run his fastest, I also strongly suggested that we start off in wave 1. I also introduced him to another friend who was more experienced in running that I met on FB (whom I also met up in person in the last race) who could give better advice too about pacing etc.

The day came. Earlier in the afternoon, I was staring out at the heavy downpour just outside my windows. Still, like the very first race in this year, I prepared to leave early and hope the rain would stop in time. I took the public transport to Mountbatten MRT, hoping to catch the shuttle to the start point. The rain did stop. But, when I reached there, the queue for the shuttle was rather long. My friend and his nephew was already at the start line but there were not that many people there yet. I decided to take a walk to the venue, which was probably my first big mistake. I ended up walking a fairly long distance and climbing over an obstacle. Anyway still on the way there, I took pictures of some runners who were completing either their 5 km or 10 km races.

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And then on reaching the venue, it was queuing again to deposit the bags. By the time I finished, the wave 1 had already started off. But luckily we had already agreed that regardless, whoever was there first, should start off if the other party was late, ie not to wait.

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I could only start with wave 2, and we waited almost 15 minutes before we were off. The run was breezy at certain stretches and there were more U-turns than other races I came across. Hydration points were adequate but I felt they were not at regular intervals so it became a bit of a guessing game if you happened to skip one, when the next one would be. Otherwise I found the running still good despite the narrow stretches at certain points and unlit, dark stretches which didn’t really bother me much though.

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Towards the tail-end of the race, we were also treated to the fireworks in the sky due to the Chingay performance that were going on. At the finish, we were handed an apple and a banana at the end of the race and also collected the medal and finisher T-shirt. I took a bite out of the apple, feeling rather thirsty and then almost spit out when I saw that half of the apple was black and rotten. Feeling rather disgusted I threw the apple away into the trash can and went straight to the bag deposit queue. I found my friend and his nephew had done an excellent debut with their half marathons, beating their targeted timing, just slightly over 2 hours and so they had left for their dinner. (I had been 18 seconds slower than my first race last year, way below my target ! but still, I was feeling rather good for my friend and his nephew’s achievement ).

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After collecting my bag, I walked straight into an iron rod stuck in the middle of the ground in the darkness. While I was hurting on my leg – a nasty 3 cm cut, a couple tried to remedy the situation by piercing their bib across the rod to act as a flag. I took out my plastic bag for the T-shirt and white translucent piece of paper and draped them over the rod to make it more visible. You might be able to discern the offending rod in the darkness on the right. At the same time, I just called out to the folks who were collecting their bags to be careful. I then made my way to the shuttle bus station after taking a short break to wash my wound. Long story short, I managed to take the last shuttle after the organizer negotiated with the bus driver (there were folks who had queued up but couldn’t take the shuttle), and managed to catch the last MRT back to Bishan and then last MRT from Bishan to my home. So still, a good end to the night.

In summary, areas for improvement lie in the queue management because of the high volume – the shuttle bus at the end of the day left quite a few disappointed, kudos to the person who negotiated for a returning last bus because the queue was already waiting there for almost an hour though the time was past announced deadline, perhaps more regular distanced hydration points, better lighting especially for congested queues, a little quality control perhaps on the fruits handed out or I was just unlucky to get a rotten apple. Though the route had many loops, generally it was not confusing as volunteers were able to point out the U-turns clearly. The medal is one of the better designed ones. Still enjoyed the breezy route in the night so overall a good run still.

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What’s next… another trail run in two weeks’ time.

5 Singapore Running Routes With Breathtaking Views

By

Shereen

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February 27, 2016

Punggol Waterway Park

Punggol is the new fitness location to be. Aside from the rustic charm, there are also plenty of sceneries for you to discover from lalang fields to the punggol jetty to Lorong Halus Wetlands. You can even bring your gym outdoors by renting cross trainers on wheels from LOOK.GOOD.NAKED! Our country’s new park, Coney Island, is also easily accessible via the two bridges on its western and eastern ends from Punggol Promenade and Pasir Ris Coast Industrial Park 6.

MacRitchie Reservoir

Whoever who feels that Singapore is becoming too concrete and industrial ought to make a trip there. This is Singapore’s largest water catchment area and the running route takes you around on the asphalt path along the periphery, through a wooden bridge and eventually onto the dirt track deep into the jungle. It makes for a lovely weekend morning reconnection with nature.

Keppel Bay

That’s at the heart of luxury in Singapore. It was built by Keppel Corporation to be Singapore’s premier waterfront precinct. The sweet thing about this running route is the gorgeous architectures, crystal clear waterways and clean greenery. More aesthetic than athletic reasons, really but nonetheless, it’s worth a visit to the iconic Keppel Bay Bridge.

Sentosa Beach

The freshmen know what I’m talking about. You go there for orientation camps, or spend the weekend playing Volleyball and getting fifty shades darker. You know this place, but you probably never saw it from this perspective. It’s a beautiful and very vibrant place, bustling with people (just about 20 million and 1/5 of Singapore’s population, that’s all) engaging in all sorts of activities. Running alongside the coast not only trains your calf muscles because of the sand terrain, it also keeps you interested.

Pasir Ris – Changi Beach

It’s probably an aggregation of all sorts of family activities – BBQ, cycling and running. One of the oldest coastal parks that stretches from Changi Ferry Terminal to Changi Point, this 3.3km is a haven for both runners and families.

Looking for more running routes?

Click here for a comprehensive guide of best running routes across the island, with all the vital information for your training needs.

5 Differences Runners vs. Non-Runners Have

By

Shereen

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February 26, 2016

1. The #ootd

Runners: Always sporting some sort of running attire, all ready to squeeze in a jog/run whenever. Why waste that extra few minutes changing into the outfit?! Even if we’re going for an event first, we’re going to masquerade the sports wear into some form of “formal wear.” Definitely not scrimping on run training today!

Non-runners: Mixing those unique prints and well-constructed silhouettes is honestly an artform.

2. The wardrobe

Photo Credit: Complex Closet

Runners: Lots of compression gear, lots of high support sports bras. How are two sets of outfits enough? It isn’t going to be logistically possible to wash, hang and dry my running gear if I’m going to run again tonight. And don’t get me started on the shoes – we’ve flat training shoes and another cushioned one for marathon running. One pair is just not feasible.

Non-runners: Most beautiful plethora of cuts from plaid to tweed to knit. And for the ladies, they’ve heels. Because they can strut around in them quite impressively.

3. The breakfast date

Runners: Choosing something off the menu is the hardest decision to make ever. It has to be filling; it has to sit well in the stomach; it can’t be too greasy. Nothing seems to fit your nutritional requirements. (Here’s a tip on how to better keep tabs on your diet). Hell, we’re probably already re-organising our entire day so that you can be well-fueled by a proper meal before and after.

Non-runners: Anything else.

4. The “WOD” (workout of the day)

Runners: Just did a 15-km. What arms? (which is a big mistake because runners need to cross-train as well)

Non-runners: Benched a new PR. There’s also HIIT, CrossFit, MMA and a whole other world in fitness that runners miss out on.

5. The social plan

Runners: No drinking, no late night partying. Let’s just go for a nice dinner at the hawker centre down the street. Or how about lunch tomorrow instead? And you think about how you could get a run in this lovely evening. Even though it might actually be drizzling already.

Non-runners: “YAY! ZOUK LADIES NIGHT!!”

Runners seem fairly crazy because we’re willing to run uphill, when it’s raining and even on supposedly down days (bad idea, my friend, you need to rest too). But what non-runners don’t get is that we run for, which can be different for everyone but meaningful for each one of us.

Race Review: Marina Run 2016 [Half Marathon] (by: Run Your Pace)

By

Kelsey and Kang Jing

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February 25, 2016

Marina Run was held on the 20th February 2016 this year and as per previous editions, it was held in the evening. We love evening races because we do most of our trainings in the evening so we are more accustomed to running at that timing. And of course, you save up on the early morning taxi fare too 😛

Marina run marks the first HM that I will be running alone as I aim for a sub 2, hoping to check this off my New Year fitness resolution. I had put in my efforts in the past months, consistently clocking in my mileage even as school gets busy, so I was feeling rather hopeful and confident.

Race day

I utilised the shuttle bus service from Mountbatten MRT station to the race site and to be honest, I was really impressed with the shuttle bus frequency (every 2-3 minutes). The queue was really long when I joined in, but it took merely 15-20minutes before I managed to hop on a bus.

It was a short ride to the race site and upon reaching, I did my final preparations. Looking across the race site, one could spot two long rows of portaloos with no queues at all. The baggage deposit seemed to be well organized this time round. It was separated by race categories and the queues were moving fairly fast. It certainly seemed to be a much improved organization than the comments that we had heard from previous years.

IMG-20160220-WA0005 — Baggage deposit was fairly organised, with sections for different categories.

I went ahead to queue up at the starting pen and soon after, I was flagged off in the first wave promptly at 7pm. I was feeling a little nervous yet excited, but I decided to take it easy right from the start and hoping to push a little harder in the second half. The weather was so cooling after a day of heavy raining; my body was feeling really good; and it seemed like all the stars were aligned for me to achieve my goal. In fact, up to the 10 km mark, I was pretty much still on track.

The route however, was not the most ideal. Within the first 10km, we were made to run along the pavements outside of condominiums where the pavement was narrow and other road users were taking their evening strolls/jog. What made things worse was that at one point, there was even a small open drain that we had to JUMP across. That was an accident begging to happen.

Things took a turn for the worse in the second half of the run as the sun began to set and the route got really dark. And I mean, really really dark. I could barely see what was ahead of me at many points along the route. This was especially so in the 14^th km, where the whole stretch of route was almost pitched dark. That stretch would make the perfect obstacle race if zombies were to suddenly appear and grab your feet. Thankfully, the runner in front of me flashed his phone’s torch light and I happily followed behind. Even so, vision was still terrible with the badly lit route and I had to take the extra effort to take care of my footing while slowing down for my own safety purposes. Time checked at 15km, 1hour 30minutes flat. Off target, but keeping my morale high as there was still a good 6km to go.

Fatigue began to set in slowly and I was finding it hard to step up a gear for the last stretch. Hopes of a sub 2 were pretty much gone when I hit the 19^th km mark, where the route required the runners to make a fairly high step up over a curb. That seemingly harmless curb killed my calves as cramps strike me out of nowhere. For the next few hundred metres, I was just hopping and dragging myself forward, at the same time shaking the cramps off.

Alas, the finishing point was in sight and I managed to finish in 2hours 7minutes. That was 7minutes off my target, but I was still contented nevertheless. Moving into the finisher’s tent, the volunteers handed me my medal and finisher tee and I absolutely loved the designs! It’s probably one of my favourite thus far. I was also handed an apple and a banana and that was a welcomed sight as I was dead hungry from the run. What a pity that there weren’t any bottled drinks for us thirsty half marathon zombies.

234 — Finishing shot! Photo credits: Runningshots

Well, at least I ended at the perfect timing to view the beautiful fireworks while enjoying my fruits.

IMG_20160220_213045 — Fireworks at the end of the race

Overall, as a first year participant in the marina run series, judging by this race alone, I would say that it wasn’t too bad but there are much rooms for improvement. Well, there may be several impressive parts that I liked, such as the shuttle bus services, the portaloos, the finisher entitlements etc, but there are still key areas that I feel were lacking in. My biggest qualm on race day would be that the route was badly planned with dangerous obstacles and bad lighting.

Nevertheless, I still enjoyed my race and I’m already looking forward to the next half marathon in April. Read more about Marina run 2016 on our blog and follow us @runningmypace on instagram

UK Number 1 Sports Drink In Singapore

By

Shu

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February 25, 2016

To date, Singapore has only a few prominent brands of sports drinks that often only come in original, lemon or lime flavours. Presented in a refreshing orange flavour, Lucozade is a well known sports drink in the UK, and a favourite among many sportsmen. And good news for us; the No. 1 sports drink in the UK – Lucozade Sport is now available in Singapore.

Revel and rejuvenate in the invigorating taste of Lucozade Sport

Lucozade Sport was specially formulated to improve hydration with an effective combination of carbohydrates and electrolytes. The carbohydrates are a source of energy, while the electrolytes help to replace the sodium lost in sweat during exercise. Lucozade Sport Orange allows runners and athletes to maintain our endurance performance during prolonged exercise and enjoy the exhilarating taste of orange at the same time.

The go-to isotonic drink for sports lovers

Provides Carbohydrates and Electrolytes for better rehydration
Formulated to maintain hydration to improve endurance performance

The benefits of Lucozade products are based on scientific evidence substantiated by the European Food Safety Authority, generic literature, or data from human intervention studies. Whether you are a frequent gym goer or amateur sports contestant, you can enjoy the immediate benefits of hydration from the isotonic drink with the assurance of quality.

A trusted brand among professional sportsmen

Lucozade Sport has backed numerous sportsmen in their career, such as professional UK footballers Steven Gerrard, Gareth Bale, and Alex Oxlade-Chamberlain. Lucozade Sport is also the major official sports drink partner to the England Rugby Team, the England Football Team, and the London Marathon. Its endorsements from these distinguished UK brand names reaffirm Lucozade Sport’s No. 1 sports drink position in the UK.

Lucozade Sport Orange is now available in all major retailer stores islandwide.

The Lucozade brand was developed in 1927 by the chemist William Owen. Lucozade Sport was developed in the 1980’s and Lucozade Sport Orange was launched in 1987.

Suntory’s new Singapore subsidiary, Suntory Beverage & Food Singapore Pte Ltd launched Lucozade in Singapore since November 2015. Suntory Beverage & Food Limited has a diverse portfolio of soft drinks, mineral water, ready-to- drink (RTD) coffee, RTD tea, carbonates, functional drinks, and fruit juices. Suntory is the second largest soft- drink company in Japan. With focus on key regions such as Japan, Europe, Asia, Oceania, and America, Suntory is set to further expand globally.

Lucozade is also a proud sponsor of The Performance Series.

Couch to Running – 3 Ways To Do It

By

Shu

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February 24, 2016

happy runners — Photo Credit: Jennifer Tarr

The philosophy is that running does not need to be painful and time-consuming. Many new runners head out with good intentions and admiral goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. But it could simply be because they were trying to start off too fast, and too much without realising it themselves. Their bodies rebel, and they end up feeling miserable, wondering why anyone would possibly want to do this to themselves.

1. Start Small

You can start by running a shorter distance (2.5km/5km) or setting a time limit for how long you should run. Slow it down, be patient, and don’t worry about your pace. Focus on how you can progress towards your goals instead of only the end results. One way to do this is to keep a running log. You can also break down your aspirations into daily, weekly, and monthly goals. Remember, even the best runners require training to become faster and stronger runners. Over-pushing yourself may instead make your running more painful, and result in injuries.

2. Maintain Regularity

Make running a habit, even if that means getting out for a few minutes per day. Consistence is key to becoming stronger, even if you are only running a little everyday. You can also follow a beginner training plan or join a running group to keep yourself grounded to your goals. There are many running groups in Singapore; you may look for one in your neighbourhood here.

3. Runners’ 3 D’s: Determination, Discipline and Dedication

It is always the most difficult at the beginning when you first decided to start running. It can be very tough and you will always feel like giving up. But as long as you have the determination to become stronger, have the discipline to follow through with your training goals and plans, your dedication will definitely pay off. Always tell yourself that you are strong enough and as the saying goes – mind over body.

#TranscendYourself: A Gradual Progress

Let 2016 be a year to Transcend Yourself and for you to work towards your health and fitness goals. Fitness is a gradual process and a gradual progress for everyone. No matter how unfit you think you are now, you can always start from somewhere small. As long as you start, you will have something to work towards to, and something to look forward to. Being healthy and maintaining fitness is always your own choice.

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.

The Performance Series (TPS) – Singapore, is 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?

TPS consists of 2.5km, 5km and 10km races, as well as a stairs race.

Click here to register and #TranscendYourself at The Performance Series!

2016 Okinawa Marathon Singapore Representatives

By

Shu

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February 24, 2016

The Marathon

Covering three municipalities in central Okinawa, the course follows a scenic route, including wide highways running along the beautiful coast and the Katsuren Castle Ruins, which have been designated part of the World Heritage by UNESCO.

The Okinawa Marathon was first run in 1993. The race has a varied terrain, starting flat for the first 10km before becoming distinctly more hilly. The steep downhill slope in the last mile is appreciated by many and allows a strong finish. The route follows a single loop course starting from Okinawa Comprehensive Park, passing through various villages, towns, and cities in central Okinawa. The route will be lined with local supporters, many of whom offer water and food to passing runners.

From JRL Academy

Thank you CTC Travel for the sponsored trip for our runners. Both Stuart and Jasmine are not strangers to the Singapore running community with podium winnings in local races. Both of them had a fruitful experience at Okinawa Marathon. Stuart Haynes came in fourth with a nett time of 2:37:07hr and Jasmine came in first with a nett time of 3:03:40hr.

Jasmine:

It’s my first time heading to Okinawa and my first attempt at the race. Supporters standing along the tracks towards the finishing line during my final lap cheering and encouraging me, spur me on to a good finish. Even though the race was physically challenging, I had a wonderful time. Thank you coach Lexxus, my legs survived the hills. All in all, Okinawa is an attractive place. The locals are very friendly. I thoroughly enjoyed myself.

5 Things Runners Need to Say “Good-bye” to

By

Shereen

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February 23, 2016

Running is a commitment. Beyond the sense of the word, it’s not just about doing the 2.4km you promised yourself to this morning. It is also about shifting running up your priority list. And consequently, letting other things slide to the back. These 5 things are top on our list we’re happy to let go of.

#1 Netflix

When you realise that you’ve to wake up at 5am for your mid-week run tomorrow, late night drama chasing would slowly take the sidelines. You might wake up, but the lethargy might not let you go the full distance. Even if you do finish, you won’t finish as strongly as you would have been able to. Or you might not even wake up. Once your race training starts to get serious, you won’t want a slip up on training like this!

#2 Crash diets

It is common for athletes to get tempted by crash diets that promise immediate results! “Get lighter, leaner, faster” can be such attractive mantras. The problem with those crash diets is that they are often unsustainable and not nutritious enough for an endurance runner. Popular diets like the Atkins diet and Zone diet tend to focus on reducing carbohydrates. However, carbs happen to be the most efficient and most used fuel source. As you move ahead to week 4-6 of your training, you’d learn to take better care of your body – such as eating a small slice of wholegrain bread before a run and then going for a hearty meal with quinoa (carbs) and eggs (protein) after.

#3 Alcohol

It dehydrates you and makes you gain weight – two things you don’t want. With its diuretic property, the fluid loss can leave you dehydrated, leading to poorer performance. This is especially so in humid conditions (like Singapore!). Calorie wise, alcohol contains 7 kcal per g. Compare this with 9 kcal/g for fat and 4 kcal/g for carbohydrates. This 7 kcal is not even nutrient dense. ACSM has already said it: orange juice supplies 4X the potassium and almost 3X the carbohydrates, and it would take 11 beers to obtain the recommended daily allowance of B-vitamin. As you work towards your performance weight, alcohol is going to be the first drink you quit.

#4 Certain foods

Honestly, losing a couple of kgs would tremendously improve your running capacity. In fact, for every extra 4.5kg a runner would need to muster 6.5% more energy. You’re probably not going to all of a sudden clean up your diet and start packing lean protein to work everyday. But you’d start to steer clear of greasy food and carbonated drinks that only leave you thirstier. It could be the byproduct of being more active. You feel generally stronger and want to be healthier. Or it could be the discomfort of having those food jostling around your stomach. You’d learn over the course of your training that some food sit well during runs (AND give you energy); while some don’t.

#5 Ego

Many runners finish their 21km, 42.125km or ultramarathons and still come back for more. Running can be a very humbling experience. You learn a lot about yourself and as you talk to fellow runners, you discover that there is so much knowledge to be learnt. You might give up your ego after your first group run session, or it might take several marathons. Whatever it is, you’d find that running is as much a continuous learning journey as it is a physical one.

When you feel like you are giving up one, two or all of the above, give us a shout out and tell us how it feels. Chances are, you’d be feeling pretty good about how far you’ve come!

How much sugar is in our favourite local drinks?

By

Shu

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February 23, 2016

You add it to your morning cup of coffee or tea. You bake it into pastries, cakes, and cookies. But that’s not all. It’s also hidden in some of the treats we love, such as sodas, fruit juices, candies, and ice cream. It also lurks in almost all processed foods, including breads, meats, and even your favorite condiments like chili sauce and ketchup.

Depending on your genetic predisposition, your body might be better equipped to process sugar as energy, or you might be more likely to store it as fat. Problem is, there is a lot more room for fat storage, and a lot less room to burn the sugar as energy.

This makes it even more important for us to find out the limit of sugar we can take in each day, and if possible, to track our intake of sugar from the food and drinks we consume. View the infographic to understand more:

Another reason why sugar causes you to gain weight is because it tricks your body into gaining weight. Fructose fools your metabolism by turning off your body’s appetite-control system. It fails to stimulate insulin, which in turn fails to suppress the “hunger hormone” ghrelin which then fails to stimulate the “satiety hormone” leptin. This causes you to eat more and develop insulin resistance.

On the other hand, sugary foods can be as physiologically addictive as many drugs. You can legitimately become addicted to sugar and sugary foods. If you have been wondering why it is always so difficult for you to control your diet and maintaining your weight, sugar may very well be the problem to your woes.

Featured photo credits to: www.sillyepiphany.com/

blueseventy – World’s Best Wetsuit For Triathletes

By

Shu

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February 22, 2016

The brand

Named to suggest 70% of the earth is covered in water, blueseventy is the world leader in technical triathlon, open water and pool swimming products. Since 1993, they have been designing, testing, refining and crafting wetsuits and swim skins using superior materials and revolutionary details. Their products are of high quality that equates to comfort, freedom from restriction and ultimately a competitive advantage in the water.

Quality triathlon gear for every triathlete

blueseventy products have instilled confidence in beginners as well as carried world-class athletes to countless Olympic and World victories. In fact, they are the world first to releasing a carbon fiber goggle that is less then half the weight of traditional pool goggles. Team TBB, the world’s fastest long course triathlon team also wears the blueseventy apparel (custom-made).

Grab your gear and equipment online

Available on Qoolmart, you can find a wide range of blueseventy triathlon gear, from wetsuits to singlets, goggles and even a transition bag. You can also find other popular brands such as Compressport, which provides you with the compression support you need for your running trainings. Pro-Tec, on the other hand, offers treatment solutions for your aches and injuries.

Qoolmart is a proud partner of The Performance Series (TPS) Singapore 2016. All TPS registered participants can enjoy 25% OFF when shopping online for blueseventy and other top brands. Use code TPS2016 during checkout to get the discount.

29th SEA Games 2017: No More Marathon?

By

Shu

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February 21, 2016

This weekend, news surrounding the upcoming SEA Games 2017 in Malaysia have been cooking up a storm among the athletic and running community in Singapore.

It was revealed yesterday (20 February 2016) that organisers for next year’s SEA Games in Kuala Lumpur have dropped eight track and field events from its initial shortlist of events. This would be the first time in 16 years such an exclusion of events have happened at the biennial meet.

The men’s and women’s marathons, 10,000m and 3,000m steeplechase events were not included in the list of 38 track and field events proposed by the Olympic Council of Malaysia (OCM). The men’s decathlon, and women’s heptathlon events have also been left out.

This is likely to weaken Singapore’s gold medal hopes. The men’s marathon has delivered golds at two straight Games, with Mok Ying Ren winning at the 2013 SEA Games in Myanmar while Soh Rui Yong took gold on home soil last year.

“We did some analysis, and found that we wouldn’t have enough participants for these eight athletics events.” Low Beng Choo, OCM’s secretary general, told TODAY. “Whether the events will be reinstated depends on the appeals that come in.”

Running events were not the only ones to face the axe. OCM president Tan Sri Tunku Imran Tuanku Jaafar had also confirmed that five sports – canoeing, fencing, judo, triathlon, and bodybuilding – have been provisionally dropped from the list of 39 sports that could feature at the 2017 SEA Games.

Mok Ying Ren has shared his thoughts on Facebook and also started an online petition to bring the long-distance running event back to SEA Games:

The marathon is an event close to my heart. I believe there are many Singaporeans who are also as passionate about…

Posted by Mok Ying Ren on Friday, 19 February 2016

Soh Rui Yong had also shared his opinion on how this affects the competitive environment for our regional athletes:

For the first time in history, it seems there will be no marathon, decathlon/heptathlon, 10,000m and 3000m steeplechase…

Posted by Soh Rui Yong on Saturday, 20 February 2016

Featured photo credits: Ernest Chua/TODAY

Running in Yishun

By

Lingderella

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February 21, 2016

Yesterday got Marina Run but I never participate. Race fee is not cheap plus I never strike it rich in toto so I tell myself one year going to a few running events is good enough.
But yesterday’s run must be very fun, saw those fellow runners putting up pictures in Facebook and Instagram really felt a pinch in my heart that I never go. The race singlet also quite nice and can enjoy Chingay’s fireworks some more and even the 10km finisher got finisher tee.

In the past I usually run in the gym on a threadmill but soon it’s like a mental torture. Running in the same spot plus no scenery, my eyes is always looking at the time I’ve been running on the threadmill counting every seconds and every 0.01m. And of course the motivation to run die off soon.

Now I enjoys running in different places and have wanted to run and explore the whole of Singapore but still many places not explored and covered yet. Running, see scenery, relieve stress, enjoying the nature, keep fit, burn calories and many more benefits, I kill so many birds with one stone.

Living in Yishun so of course most of my runs are around the neighbourhood. There’s so many beautiful places to run in Yishun such as Yishun Park, Yishun Dam, ORTO, Lower Seletar Reservoir and Springleaf Nature Reserves however I have no favourite spot to run in as every place, the parks, the nature reserves, the reservoirs all in Singapore is actually very well maintained. Felt blessed that I’m in Singapore. Clean and green, everywhere is simply beautiful.

Springleaf Nature Park

Yishun Dam

ORTO

Lower Seletar Reservoir

Race Day: Marina Run 2016

By

Shu

-

February 20, 2016

Despite the rainy weather the past two days with the occasional showers and drizzles, weather was surprisingly good and cooling for the Marina Run 2016. The Marina Run is considered to be one of the most scenic half marathons & 10Km race in Singapore, bringing together spectacular river front views and quaint waterfront communities. It was a good race to start the year for most runners, especially after the Chinese New Year holidays. While runners were crossing the finishing line, fireworks were also launched as a mark for celebration.

Roads in CBD go Car-Free for activities

By

Team JustRunLah!

-

February 20, 2016

Car-Free Sunday SG

The Civic District and parts of the CBD will be closed to vehicles every last Sunday of the month for six months and transformed into spaces for families and friends to engage in sports and fitness, cultural and other family-friendly activities.

Starting on the 28 February 2016, Coordinating Minister for Infrastructure & Minister for Transport Khaw Boon Wan and Minister for National Development Lawrence Wong will be flagging off the event at 7am outside the National Gallery Singapore, along St Andrew’s Road.

This Car-Free Sunday is a pilot initiative presented by the Urban Redevelopment Authority (URA), Land Transport Authority (LTA), National Parks Board (NParks), National Arts Council (NAC), Health Promotion Board (HPB) and Sport Singapore (SportSG).

Activities at Car-Free Sunday

The public can take part in exercises conducted by fitness groups such as JRL Academy or try their hand at different sports at the Sports Try Outs such as 3-a-side Basketball, Mini Tennis and fun football activities conducted by ActiveSG Football Academy principal and local football legend, Aleksandar Duric.

There will also be a special breakfast picnic session, “Breakfast@Empress”, where local delights, such as roti prata, nasi lemak and mee rebus will be made available.

On top of that, various exhibitions and galleries on Asian and Southeast Asian art and culture will be held at The National Gallery Singapore, Asian Civilisations Museum, and Victoria Theatre and Concert Hall starting from 9am.

Other activities include guided tour to along historical landmarks, children activities at Esplanade Park and street performances throughout the day.

Getting to Car-Free Sunday

In line with the objective of going Car-Free, members of the public are encouraged to take public transport or cycle to the event venue. Participants can cycle on their own bicycles or rent one from Car-Free Sunday SG’s partner bicycle rental companies and collect the bicycles at Connaught Drive. Amateur cyclists can take this opportunity to test out cycling as a means of commuting with a buddy, mentor or guide by joining experienced cyclists from Love Cycling SG, a cyclist interest group.

Source: URA website

Singapore REAL Run – A New Challenge Awaits

By

Shu

-

February 19, 2016

Dedicated to provide an “Ultimate Running Experience”, the REAL Run was incepted in 1996 by then Singapore Police Association for NSmen (SPANS) with the aim of promoting healthy lifestyle among the SPF National Servicemen through exercise.

Over time, HomeTeamNS REAL Run expanded internationally to embrace like-minded athletes from various countries.

Key facts

2005 – 6,600 participants from 32 countries took part at The New Balance REAL (Regular Exercise, Active Lifestyle) Run at Sentosa
2007 – Sum of $500,000 was raised and donated to the President’s Challenge 2007. Race was moved from Sentosa to Changi Exhibition Centre to cater to more participants. President SR Nathan flagged off participants for 10km and 15km races.
2011 – The first 21km race route in REAL Run and also the first multi-terrain half-marathon in Singapore
2015 – REAL Run Hero edition

Three Different Terrains, One Ultimate Running Experience

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. The challenge is only compounded with inclement weather, but of course, it will take more than a downpour to discourage Singapore’s running community. Rightfully earning its title as Singapore’s toughest 10K race, the REAL Run is the ultimate running experience.

Multi-terrain Obstacle Challenge – The Lifesavers Route

This year, HomeTeamNS REAL Run is back with a new obstacle challenge – the Lifesavers Route. The Lifesavers Route is a multi-terrain obstacle challenge which features a modified obstacle course over a 5km route. Traditionally, regulars, NSFs and NSmen have to complete an obstacle course during their training before they on the roles of lifesavers – Police officers, Firefighters, paramedics. The modified obstacle course allows us to have a taste of what our understated everyday heroes go through and also the HomeTeamNS experience.

As an added challenge, there will also be runners from Home Team’s elite forces joining in the race. This is an opportunity for you to race with and against the best of our country’s lifesavers. Are you up for the REAL challenge?

Finishers’ Medals

Do like HomeTeamNS REAL Club’s facebook page too to stay updated on the race. Don’t miss out on the contests that are going to be held leading up to the race!

Join now and be the first to conquer HomeTeamNS’s Multi-Terrain Obstacle Challenge!