Punggol Settlement, Your Latest Fitness Location

Photo credits: http://nparks.eventshub.sg/

Punggol has seen many new developments over the past few years and has become a waterfront housing estate. It is where all the new flats are built and where new couples have applied for their BTOs. On the other hand, Punggol has also seen its fair share of new recreational amenities and activities available for the public, many of which are fitness related. Here are some of the fitness activities you can participate in Punggol and have a great day of fun with your friends or family:

Bike & Run

Go for a jog or cycle along Punggol Promenade and Punggol Waterway Park. You may also go for a short detour to Coney Island Park, where the park’s rustic charms and nature environment brings you to a different side of Singapore. There are also plenty of sceneries for you to discover at Punggol – lalang field, punggol jetty, Lorong Halus Wetlands and Punggol beach. For sunrise lovers, you may catch the sunrise at the Sunrise Gateway along Punggol Promenade, or chase the sunset at the Sunset Strip in Punggol Waterway Park.

Photo credits: Nurul Iiman
Photo credits: Nurul Iiman

If you don’t stay near Punggol or don’t have your own bike, there are also bike rental kiosks at The Punggol Settlement and Punggol Point End. You can choose from a range of bikes from mountain bikes to hipster bikes, or go-karts just for the fun of it.

Outdoor gym

Photo credits: www.healthstylesexercise.com
Photo credits: www.healthstylesexercise.com

Want to have a full-body cardio workout and a little something from running and cycling? You may rent cross trainers on wheels from LOOK.GOOD.NAKED! at The Punggol Settlement, which allows gym-goers to take their workout outdoors. This offers you a full-body cardio workout, where you have to twist and turn to move around. The cross-trainer on wheels is a novel alternative to the sweaty atmosphere indoors, and doesn’t put pressure on your knees or back. It’s possible to burn up to 500 calories in 30 minutes and it strengthens your arms, shoulders, chest, abdominals, back and legs.

Stay fit and have fun with futsal, soccer golf

Soccer lovers can go for a round of futsal at Punggol Sports Hub. Futsal is a modified form of soccer played with five players per side on a smaller, typically indoor, pitch. This is a great get-together with a small group of friends and when all of you love to play soccer together.

Photo credits: http://wowexperience.sg/
Photo credits: http://wowexperience.sg/

On the other hand, you can try something new – soccer golf at Punggol Rd. Soccer golf combines the best of both soccer and golf, with the same 18-hole characteristic of golf, but using your legs and a football instead. You will need precision and accuracy to navigate the obstacles, ditches and mounts, and attempt to kick the ball into the hole with the least possible moves.

Getting there

By Public Transport

Take Bus 84 from Punggol Bus Interchange and alight at Bus Stop No. 65139 (Punggol Road End) where the bus makes a U Turn.

The bus journey should be only about 5 mins.

By Car / Bike

Exit Punggol Road (Exit 9) on TPE, turn right onto Punggol Road if you are coming from the East (Changi area), or turn left if you are coming from the West (Seletar area).

Drive for about 5 mins up north along Punggol Road, passing by the HDBs and the forested area and you should the seaside. Before the cul-de-sac make a right turn into Punggol Point Road which will lead you to the car park.

punggol settlement

Cover photo credits: http://nparks.eventshub.sg/
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5 Races in America every Singaporean will like

Photo Credit: WDW Magic

You wake up while the sun’s still resting. The night chill still hangs heavily in the air, threatening to push you back to bed. Everyone tells you that you’re crazy. Who goes for a run so early in the morning? What time did you sleep the night before?

Truth is, you just want to run. And there can be a million reasons for that. It could be health, family or just to instil some form of discipline in you. Signing up for an overseas run gives an additional benefit. You get to travel and soak in a different environment at the same time. Singaporeans have been swarming to Australia and Malaysia for races because they are so accessible. Why don’t you try something new this 2016? Here, we share with you specific races in the Great America instead.

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6. Looking for the best marathons around the world?

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$5 OFF The Performance Series 2016 – Oasis / Island

Singapore’s 1st running race series kicks off!

Get your friends and family members to advance, excel and experience the joy of living better through running at five unique iconic landscapes that The Performance Series – Singapore 2016 (www.theperformanceseries.com) will take place!

The first race will kick off at Punggol Waterway / Coney Island on May 1st, which includes exploratory runs of 2.5km and 5km distances, as well as the competitive 10km.

Save $5 with JustRunLah!

All JRL readers get to enjoy a $5 discount when registering for any category. 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.

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A Year in Racing: 2015 (by ‘red3’)

2015 was my first full year of racing, having only started mid-2014 at the tender age of 44.  It was a fully loaded year with races encompassing running, cycling, triathlons, obstacles courses and swimming.  To say the least, I’ve dipped my toes in all of them, except for vertical racing.

Along the way I managed to fracture an ankle and tear a ligament; take 2nd place in swimming and first in cycling; engage in both small and large races; get up at the crack of dawn and also race at night.

I’ve taxied to Sentosa, the city, Woodlands and Mandai for races; collected multiple packs and finisher medals; and took more racing photographs than necessary.

Reflecting on this year it’s been a compilation of highs and lows, disappointments and surprises and as the year came to an end I can finally say things are looking up.

So here are the highlights:

Best Value for Money

Safari Zoo is just simply at the top.  Registered as a family we enjoyed 6km through the Night Safari and Singapore Zoo, followed by a full day in the zoo and complimentary access to the River Safari.

Given  that it’s $50 in taxi fares we squeezed everything out of this day.  We raced, visited three zoos, played in the waterpark, collected our finisher medals and continue to enjoy and use the race pack tees and towels.

Highly recommended as a family affair.

Most Entertaining

Whilst not the desired outcome by fracturing my ankle on the last obstacle, it was by far the most entertaining race. With nine obstacles interspersed approximately every 1.5km made the Urbanathlon race experience more like a big kids playground with sufficient challenges to keep us stimulated and amused at the same time.

John and I enjoyed it so much, regardless of injury, that we have already registered for 2016.

Dissapointing Moments

Missing out on the Green Corridor and Twilight Ultra due to injury recovery.  I’ll more than make up for it by registering in both 2016 Compressport and Green Corridor races.

The Mileage Father’s Day race in Pasir Ris.  My daughter whined and complained throughout the entire 3km creating an unpleasant experience for John.

It was a learning curve.  Races for Trini need to be stimulating mentally and physically to remain engaged.  Hence, her love of obstacle races, night races (late bedtimes of course) and themed races like Tom & Jerry and DC Justice League.

ISCA race for kids sadly was badly organised, with a one way route that parents were not aware of until flag-off time.  John had to run with Trini so that he can bring her back to where the bikes were parked.  It also negated the timing chip on the bib as they did not cross the start or finish line.  Thankfully the kids were completely unaware and just had fun.

Most Difficult

As mentioned above, I did not participate in the Twilight Ultra but I sat through 8:45hrs as John’s support and crew, whilst he earned the finisher medal for the both of us.

In his own words: “we ran, we jogged, we walked and finally limped”.  Given that he never trained for this, finishing 40km was quite impressive, even though in hindsight maybe a little irresponsible.  However, sometimes doing crazy things open up new challenges and push the boundaries to new heights.

Greatest Lessons

Training, training, training.  I could stop here because we all know without appropriate training ones best cannot be achieved, but here are a few subtle lessons I’ve attained.

Some races will be shabby

No mater how well I’ve trained, sometimes unforeseen elements are not conducive to a good race day.  My first swim race I had leaky goggles, my second swim race the tide was so low I had to hobble in and managed to cut my foot on exposed rocks and my third swim race the sea was so choppy I felt as if I got a beating.

Patience is a virtue

Something I have little of.  As days turned into weeks and weeks into months, the healing process for my fractured ankle was excruciatingly long, demoralizing emotionally and completely frustrating.

My mental survival was largely in part to a very logical and patient husband.  He indulged me incessantly each time my spirits flailed and enveloped me in compassion and understanding whenever my frustrations reared their ugly head.  Ten months on my ankle is still healing but I’m definitely turning the corner.

Determination, perseverance or just sheer stubbornness

With multiple pre-registered races I willed my ankle to heal quickly.  Often citing to John, “I ain’t got time for this. I got a race in two weeks / one month / next month” and so on.

So limited was my tolerance for my broken foot that six weeks after the injury, I participated in the Trifactor 500m swim.  With my foot strapped, I hobbled down the beach into the water, endured leaky goggles and hobbled back out, taking second place in my category.

With each race, I just got up and did what I could.  My running strides were a combination of flat foot with my left and mid-foot with my right making it a strange way of running but I couldn’t see the end in sight and I would rather participate no matter how slow than sit on a couch and turn into a lump.

Running is an art

It takes practice, experience, study and observation to continuously fine tune.  It takes coordination and strength to train over long periods of time without suffering injury.  It takes mental strength to keep going when the going gets tough.

Finisher Medals 

Gotta love the bright and shinies.  My cabinet is bursting at the seams with the collection but as I look at every single one of them, I remember the event, who was there, how I felt.  Each medal tells its story and it’s a reminder of a moment in time.  Perhaps in 2016, it might be nice to add some international medals to the collection.

I started 2015 with the Marina Brooks 10km run and I finished the year with the 3Ten Golf Course 10km run.  I had more troughs than peaks but it has been filled with lessons, new experiences, many “Aha!!” moments and team spirit.  Let’s see what 2016 has to offer.

Cheers

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5 Iconic Landmarks in Singapore Turn Into Race Venues

For those who’ve run enough races in Singapore, you’d know that their routes would commonly take you from the F1 Pit building, around Marina Barrage and across Nicoll Highway. It’s almost too predictable. With the coming of 2016 and New Year resolutions, we’re pleased to be sharing with you a new race series up in the market!

The Performance Series 2016 brings you to 5 different iconic landmarks in Singapore. It is also the first race giving out a unique medal collectible: finish all the 5 runs at the oasis/island, around the lake, in the heartland, around the reservoir, at the farm and your medals will be piece together to form the sunny island of Singapore!

The Oasis/Island Run

photo-Coney Island

Get away from the hustle and bustle of the city at an offshore island of Singapore. The first race of the series will take place at Coney Island Park / Punggol Waterway on 1st May 2016. The 10km race will take runners through the lush vegetation and rustic charms of the island, reflecting on Singapore from the past. Exploratory (non-competitive) runs of 5km and 2.5km are also available. For more information click here to visit the official page.

The Lake Run

photo-Jurong Lake

Run along the lake and admire the tranquility of the place. What better way to get closer to nature than be part of nature? Enjoy the fresh air from the surrounding greenery, and be awed by the majestic scenery of the lake. The exact venue for this race will be announced soon!

The Heartland Stairs Challenge

photo-Residential

You might be able to run 10km, but stairs climbing can still feel like a whole new ball game. Perhaps we have become too reliant on lifts and escalators. Let the heartland stairs challenge bring you out of your comfort zone and climb to greater heights! Furthermore, you get to burn approximately 5 calories for each flight of stairs. The exact venue for this race will be announced soon!

The Reservoir Run

photo-Bedok Reservoir

Experience a refreshing sense of tranquility as you run along the reservoir waters, and enjoy the spectacular scenery of the greenery and waters during the run. If you are lucky, you can also spot birds like kingfishers and herons around the banks of the reservoir. The exact venue for this race will be announced soon!

The Farm Run

photo-CCK Farm

The farms are hidden in the north-western part of Singapore, away from the city landscape of Singapore. Set in a rustic environment, you will have a pleasant run along the nature trail. The nature park also has a wetland habitat, which is home to Singapore’s freshwater flora and fauna. The exact venue for this race will be announced soon!

Registrations are open – Get $5.00 OFF

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.

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5 Excuses Non-Runners In Singapore Will Find

Image credits: 123rf

While we can see more and more Singaporeans out in the streets running year by year, there is a large number of people who do not enjoy running, much less participating in races. Here are 5 reasons why many claim to hate running in Singapore:

Too Hot and Humid

Singapore is a very humid country because we are surrounded by sea and located on the equator, where we receive plenty of sunlight. The high moisture content in the air makes the place feels hotter than it is. When you run, your core body temperature naturally rises, and your sweat glands produce droplets that carry excess heat to the surface of the skin, where it evaporates. But humidity prevents sweat from evaporating, so the heat stays put.

This probably explains why it is common to see people getting heat stroke at races in Singapore. Even the best timings at Standard Chartered Marathon Singapore are much slower than other races overseas. One good side to this is that, when you run overseas, you will have a much better PB than what you usually train.

Image credit: 123RF
Image credit: 123RF

Repetitive Sceneries

Some perks of being a runner is to enjoy the sceneries of a place. But Singapore being a small country, there are only that many sceneries we can run at. And because of regulations, there are only that few places where races can be held. Some runners may join races for the medals, but the races may lose its appeal and meaning one day if run too many times. One solution to this is to participate in overseas race, where you get to run and explore a different place.

Where Got Time? Where Got Energy?

You work full days from Mondays to Fridays, you just want to rest in the evenings. Your weekends? Don’t even mention them. You just want to spend quality time with your family and friends. And when you do have free time, there is always something else you rather do than running. However, the truth is you do not need a very long time to go for a run. It is always possible to slot in an hour for a short run any days as long as you want to do it.

Too Expensive

Running is considered a free sport and can be done anywhere, anytime. However, for a free sports activity, and with a high supply of races every weekend in Singapore, the prices for races do not come low. Not many would understand the thrill of joining a race, especially when you have to pay $40-80 to run at a place you can usually run for free. Click here for an excellent write up by our blogger PES E.

Photo credit: SCMS Facebook Page
Photo credit: SCMS Facebook Page

“I Cannot Run Lah”

Perhaps you haven’t run in a long time since PE lessons in secondary school, JC, or even your army days. But Uncle Chan just finished his 101st Marathon at 85 years old, while the “Iron Nun” Sister Madonna completed an Ironman Triathlon at age 82. If you don’t start running now, you probably never will. People at any age can run, and it is best to start earlier.

Don’t let any of these become your excuse. It is good to keep an active and healthy lifestyle and running is a good way to achieve that. If you need some help to get out there, a good idea is to find a running buddy or join a running club! Just run lah!

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Singaporean Neo Jie Shi To Qualify For 2016 Olympics

Last month, Neo Jie Shi earned the honour of qualifying for the Olympics. The 30-year-old surprised the running community and herself, with a great timing at the Standard Chartered Marathon Singapore (SCMS).

Her time of 3hr 15min 6s placed her 1st in the women’s local category but 10th in the women’s open category at SCMS, a IAAF Gold Label race. According to IAAF rules, the top 10 places in a Gold Label race in 2015 and 2016 will automatically qualify for the Olympic Games, subjected to 3 athletes per country.

With that, Jie Shi has become our very first Singapore-born athlete to qualify for the 2016 Olympics athletics and the marathon at a world event.

And Neo, who clocked a personal best of 3hr 9min 57s at last year’s Standard Chartered Hong Kong Marathon, is relishing the opportunity to compete against the world’s best in the 2016 Summer Olympics in Rio de Janeiro in seven months’ time. She had finished eighth in the women’s marathon at last year’s SEA Games.

Photo credits: https://feelthewindandjoy.wordpress.com/
Photo credits: https://feelthewindandjoy.wordpress.com/

“It will be a great honour to represent Singapore at the Olympics, joining the ranks of previous greats who have flown the flag proudly before me,”

“Running a marathon itself is intimidating. More so to run alongside, and compete with, world-class marathoners. It will probably be a high-pressure and intimidating experience. I hope to take this opportunity to meet and learn as much as I can from these inspiring athletes and also enjoy every moment of the racing experience.”

While Neo’s Olympics spot is pending confirmation by the Olympics organising committee, she is considering training full-time to prepare for the games. The Singapore Athletics association will also assist Neo with training and funding support in the build-up to the Games.

“We are very happy that Jie Shi has a chance at the Olympics so we will help her,” Singapore Athletics vice-president C Kunalan said. “We cannot underrate her qualification and, if she is going, we’ll help with her training to get a personal best.

It seems like we have been receiving great news for our Singapore’s athletics community lately. We are all thrilled and excited to support Neo Jie Shi at the upcoming Games at Rio de Janeiro!

Cover photo credits: Ghana Segaran
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Runcation, Cycation, Trication – 3 Words To Get Familiar With In 2016

Singapore has seen an increasing number of people participating in sports activities, especially in running events, triathlon events, and cycling events. However, some may say that such events in Singapore are reaching a saturation point. With races happening every week, many of the races are held at the same few running routes or venues.

As a result, more people are looking to join races overseas, where they get to run a totally different route and explore a different country. Here are the 3 words to get familiar with this year for those looking to participate in events overseas:

Istanbul Marathon
Istanbul Marathon

Runcation – This is a wordplay on run and vacation, which essentially means to go for a running event and vacation at the same time. It has become increasingly popular the past year, and we are expecting to see even more runners joining overseas races this year onwards. In fact, some popular races among Singaporeans are just a short flight away, such as Penang Bridge International Marathon and Gold Coast Marathon.

View our World Bucket-list Races or Malaysia Race Calendar to check out which are the races you want to participate in the world. For booking of races overseas together with a travel package, visit 42race.sg.

ALMATY, KAZAKHSTAN - May 1- Adventure mountain bike cross-country marathon in desert
ALMATY, KAZAKHSTAN – May 1- Adventure mountain bike cross-country marathon in desert

Cycation – Similarly, cycation is also a wordplay and refers to a vacation together with a cycling race overseas. There are bigger and longer roads overseas, more trail routes suitable for cycling; and these maybe some of the contributing factors to why more people are travelling overseas to cycle.

Trication – This word is also coined by triathlon and vacation, referring to vacation on a triathlon race overseas. With greater space and more natural elements available overseas, triathlon races may be more popular than those in Singapore. Races overseas also provide more exposure for our local triathletes.

GALWAY - SEPTEMBER 4- Start of Pro athletes at first Edition of Galway Iron Man Triathlon on September 4, 2011 in Galway, Ireland
GALWAY – SEPTEMBER 4- Start of Pro athletes at first Edition of Galway Iron Man Triathlon on September 4, 2011 in Galway, Ireland

Whether you are a runner, a cyclist, or a triathlete, it can be a very rewarding experience when you step out of your comfort zone and participate in a race overseas. Which ones do you intend to join this year?

Quick links:

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Benefits Of Quitting Smoking

Research has shown that the chances of staying smoke-free improve by 5 times in the first 28 days of kicking the habit. Withdrawal symptoms from quitting usually last about 2-4 weeks and the risk of relapsing decreases after the first 4 weeks of being smoke-free.

If you are somebody who has always thought of quitting smoking, there is no best time is to do it. The only time you can do it is now.

You may follow Health Promotion Board’s I Quit 28-Day Countdown programme, which is created to support individuals who want to take the first step towards a smoke-free life. By participating in the countdown, individuals can choose their own start date and receive daily SMS tips for 28 days to support them in their quit journey.

Take one step closer to a smoke-free life. And you will be one step closer to being a better runner, a better employee, a better parent, a better sibling, a better son/daughter; most importantly, a better and healthier person.

For the benefits of quitting smoking:

quit smoking

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5 Sold Out Marathons In The World

41. BMW BERLIN-MARATHON

These are the marathons that every runner wishes to compete in at least once in their life. They are also the most popular marathons in the world, and often sold out to its participants. Some of them require balloting, while some require certain qualifying times for runners to register for the race. Here are 5 of the marathons in the world – which of these races would you be signing up and training for next?

Tokyo Marathon

The Marathon is an IAAF Gold Label marathon and one of the six World Marathon Majors. It is Asia’s favourite and most popular marathon race in one of the most spectacular cities on earth, featuring over 36,000 full-distance runners with over 1 million spectators lining the course. The Tokyo Marathon’s atmosphere is truly electrifying, with a scenic route symbolizing the past, present and future of Tokyo. Runners will enjoy the sights of the Imperial Palace, the Tokyo Tower, as well as the Asakusa Kaminarimon Gate, the oldest temple in Tokyo with its trademark large lantern. Join in the fun and see the beautiful city of Tokyo transformed into a runner’s paradise!

Standard Chartered Marathon Hong Kong

There were were 1,000 participants in the first Standard Chartered Hong Kong Marathon in 1997, but it has grown to over 70,000 participants now. The route is known to be challenging with high levels of humidity. The Standard Chartered Hong Kong Marathon is not only a way to put your physical fitness to the test, it is also a unique way to see the sights of the fantastic city of Hong Kong. Runners from over thirty countries competed in this year’s race, making it the most popular Hong Kong Marathon to date.

BMW Berlin Marathon

The BMW Berlin Marathon is a major running event held every September in the German capital. One of the World Marathon Majors, it is highly popular among elites and amateurs alike, as the mild temperatures, flat course route with even running surface makes Berlin ideal for a first-time marathon, or those seeking a PR. The most marathon world records for men and women have also been set at the Berlin course, with the current world record of 2:02:57 set in 2014 by Dennis Kimetto from Kenya.

Virgin Money London Marathon

The course starts in the beautiful Greenwich Park and takes you past London’s famous sights including Cutty Sark, Canary Wharf, Tower of London, Nelson’s Column, Millennium Wheel before finishing in front of Buckingham Palace.

As a fundraising event, there is no marathon in the world that comes close to the Virgin Money London Marathon. One of the dominant images of the race is that of thousands clad in fancy dress, tramping the cobbles in support of charitable causes dressed as rhinos, football team mascots, giant trees and the like. In 2008 £46.7 million was raised for charity and is the largest annual fundraising event in the world!

Boston Marathon

The Boston Marathon is the world’s oldest annual marathon and ranks as one of the world’s most prestigious road racing events. Managed by the Boston Athletic Association since 1897, the Boston Marathon has distinguished itself by virtue of its traditions, longevity and race entry via qualification. The incredible demand for participation in the event led to Boston qualifying times (BQ) being tightened in 2011, and a change in the application process prioritising faster runners.

The race runs through eight Massachusetts cities and towns: Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline, and Boston. Given its series of hills en route, it is considered to be one of the tougher races around. However, race results from the Boston Marathon do not count towards marathon world records due to the overall decrease in elevation over the 42km and the westward race route permitting for tailwinds. A crowd of half a million spectators gather to show support annually.

Looking for the best marathons around the world?

Click here for our bucket-list of best races in the world.
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Inspirational Story: The Iron Nun On The Run

Sister Madonna Buder isn’t your average nun, nor your average 80 year-old lady in your neighbourhood. You would think an ordinary woman in her 80s should be resting and is accompanied by aches and pains and lack of mobility. But Sister Madonna Buder is anything but ordinary. Let her story inspire us to do more than we think we will ever be able to.

Sister Buder is known as the “Iron Nun” for being the nun who competes in the grueling Ironman competitions. In fact, she has completed more than 340 triathlons – 45 of them the notoriously grueling ‘Ironmans’ – and she only started running when she was 48.

buder 2

She first broke the record for the oldest woman to finish an Ironman at Ironman Canada in 2012. Sister Madonna continues to compete in Ironman competitions despite her age, which forced the Ironman organization to create new age brackets to accommodate her. For two years, Buder had tried to open the 80-plus group for women.

At 82, she became the oldest person to finish the grueling IRONMAN Triathlon and even helped launch new age groups in the sport. But to Sister Madonna Buder, it is not about setting records or getting accolades. Her real mission is to encourage others to discover and develop their God-given gifts for the benefit of all. She leads by example as the “Iron Nun”, completing feats some of us won’t even consider possible, especially at her age.

buder 1

“All of this puts me in touch with nature. I really do not like to do anything indoors with a mechanical animal. I want the real thing because it puts me out there in nature and I’m able to absorb the wonder of (God’s) creation… I consider it the biggest of his cathedrals. I just get lost in it.”

She trains for her competitions by running to church every day and bikes 40 miles to swim in a lake near her home. She also jogs to her regular visits at the local jail, where she reads scriptures to inmates – an activity which makes her feel ‘so blessed’ to come home from. As for her diet, Sister Buder sticks to a mostly raw diet of fruits and vegetables, but incorporates carbs and protein powder into her meals, and she says she ‘listens’ to what her body tells her it needs.

buder
Sister Madonna Buder at the Roth Challenge Triathlon 2014 | Photo credits: Lennart Preiss/Getty Images Europe

Sister Madonna was inducted into the USA Triathlon Hall of Fame in 2014 and she has had 12 age-group victories at the Ironman World Championships in Kailua-Kona, Hawaii and has won dozens of national and world titles in Olympic-distance events.

“I’ve learned other life lessons along the way, but the ones that I’d look back and tell my twenty something self now are: It’s not what you say, it’s what you do; don’t pay attention to how old you are, only focus on how old you feel.”

For someone who had only started running at age 48, and yet competed in various Ironman races, Sister Buder is a living testament that we can accomplish anything as long as we set our mind to it. Her perseverance, positive attitude, and refusal to bend to society’s expectations will continue to be an inspiration for all.

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Happy 10th Anniversary JoyRiders!

Started with only four friends in 2006, Joyriders have since grown to a community of over 2,000 members and is the largest recreational cycling club in Singapore! This year, Joyriders celebrate its 10 years together with its community members and how far the cycling community has progressed the past decade.

That means more than 3,650 days of riding together under the flag of the Snail Queen, covering an estimate of about 100,000,000 kilometres along the way!

That’s a whopping 2,500 times around the world!

joyriders anniversary

For that, and all the friendships that have grown in the JoyRiders’ Community, JoyRiders will be celebrating these milestones together this month.

The celebration will be held at 1855 Bistro, on 24 January 2016, from 6pm to 10pm. The event will be a massive riders-dinner buffet with free-flow beer. Riders can also expect to walk away from the event with a goodie bag of $200 worth of gifts (including Bike Lights, Cycling Gloves, 60-Minute Massage Vouchers, SPIN Magazine, and more).

When: Sunday, 24 January 2016 from 6pm to 10pm
Where: 1855 Bistro – 3 Temasek Boulevard Singapore. #01-643 Suntec City Tower 4. Singapore 038983

Once again, happy 10 years anniversary JoyRiders! We hope the cycling community in Singapore will continue to grow in Singapore.

Cover photo via: joyriders.sg
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The Best Times To Eat If You Want To Lose Weight

Eating your meals at the right time is important when you are concerned about how meals affect your weight loss goals. Generally, there is no best time for you to eat your specific meals. You should be following the natural rhythm clock of your body and and plan your meals around your schedule. For example, if you are a late riser, your meals will be later than someone who is up by 6 am. Avoid missing or delaying your meal times, because you are more likely to overeat when you are hungrier (your brain takes 20 minutes to register food in your stomach).

Studies also show that if you skip breakfast, you are likely eat up to an extra 500 calories per day. If you are the type to eat six smaller meals, then you will eat more frequently, let your body tell you when you are hungry. If you are dieting, a good rule is to not eat after 8 pm, however, for the late riser who goes to bed late, it is okay to eat after 8 pm as long as you stop eating three hours before bedtime.

Here is a simple guide for you to follow and share with your friends:

best times to eat

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Top 3 Stories From Week One 2016

We had a great start to week 1 on JustRunLah! and in case you have missed it, here are the top 3 stories your peers have read and liked:

1. 5 Asia Half-Marathons You Should Consider In 2016

danang marathon-1

We have listed 5 half-marathon events in Asia that you should consider joining this year. It gets difficult to travel overseas for races on top of our work schedule, but you can try going for short trips to nearby countries. These can be great to add to your short trips with family and friends. It will definitely be a great way to travel, have fun, and run!

2. Rail Corridor To Transform Into 24-km Elevated Park Across Singapore

rail corridor park

While the rail corridor will be closed for 3 years for underground water pipe construction, the URA also has another bigger plan for the rail corridor. On top of preservation of the natural settings, the rail corridor will be transformed into a new comfortable space for walking, jogging and cycling. Click on the heading to read more about the details of the transformation.

3. 8 Asia Pacific UNIQUE races you should consider in 2016

great wall 3

Runners are always looking for new interesting races to join to challenge themselves. Here, we have listed 8 races with unique characteristics each that you may want to join in 2016. These races will be different from your usual road races or trail races and you get to experience a new dimension to running.

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5 Beautiful Trail Marathons Worth Travelling For

Trail races are a great way for runners to explore a new place and get close with nature. The beautiful sceneries and the fresh air are just some of the reasons why more people are signing up for trail races every year. There are plenty of trail races with beautiful sceneries in the world, and most of them are ultramarathon races. For those who love nature, but not ready to challenge an ultra distance footrace yet, here are top 5 trail marathons you can consider in 2016:

1. Vietnam Mountain Marathon

Hoang Lien National Park, Vietnam
Next race: September 24th, 2016

Vietnam Mountain Marathon is the result of a lifelong love of running and a fascination with Vietnam. The mountains of Vietnam are home to thousands of yellow rice fields, water buffaloes and colorful ethnic minority groups. The small dirt roads and narrow trails will take you through the beautiful mountain ranges of Hoang Lien National Park and valleys near Sapa that are only used by locals. Each route will encompass challenging climbs, exhilarating descents and a true glimpse of local life through the rice fields and ethnic minority villages.

2. Mongolia Sunrise to Sunset

Khövsgöl Province, Mongolia
Next race: 3rd August 2016

Mongolia Sunrise to Sunset is an annual event that allows runners to experience some of the most spectacular and pristine trail running in the world as well as an opportunity to visit Mongolia – the land of Chinggis Khan, nomadism and infinite wilderness.

Whether you come to challenge the Mongolian champions over the 100km distance or to challenge yourself in trekking your first Alpine marathon, Mongolia Sunrise to Sunset offers you a week of discovery and exploration. The event takes participants to Hovsgol Lake on the northern border of Mongolia (adjacent to Russian Siberia) where the wide open spaces, dry and temperate climate and naturally soft terrain are ideal for running.

3. Mont Blanc Marathon

Chamonix, France
Next race: 23 June 2016

Run against the dramatic backdrop of mountains at the junction of France, Switzerland and Italy.

Mont-Blanc Marathon is one of the world’s premiere trail races, and starts in Chamonix’s central square before leading runners on a 26.2-mile loop around the surrounding valley. Along the way, racers pass through ancient hamlets and high-alpine meadows, all in the shadow of Western Europe’s highest mountain. This is ultra athlete Kilian Jornet’s training ground, so be prepared for a burly ride, including more than 8,000 feet of climbing.

4. Shangri-La Marathon

Meili Snow Mountains, China
Next race: 28th May 2016

The Shangri-La Marathon is a challenging adventure race, a mountain marathon and ultramarathon, which takes place on some of the most breathtaking mountains in the world. The Meili Snow Mountains, or Kawagarbo Mountains as it is known by local residents and pilgrims, is part of the grand Himalayan Mountain range in the Yunnan province of Southern China, bordering Tibet.

The location is absolutely incredible with breathtaking sights to experience. The course features diverse range of terrain and climate with some good elevation gains, ranging from a combined 1,775m (5,823ft) for 21k Half Marathon runners to 5,288m (17,350ft) for 100k Ultramarathon runners, the first 5k is the most challenging with a 1,000 meter climb.

5. The Big Five Marathon

Entabeni Game Reserve, Limpopo Province, South Africa
Next race: 25th June 2016

Here is your chance to literally run wild with the animals in the plains of South Africa.

First organised in 2005, the Big Five Marathon is an annual race that takes runners through Entabeni private game reserve. The Big Five refers to the five famous game animals: lion, leopard, elephant, rhino and buffalo. The course boasts magnificent savannah scenery while runners get the opportunity to run close to wildlife, even traversing lion territory. Safety is a non-issue however, with helicopter surveillance and armed rangers.

The Big Five Marathon is quite a tough race requiring a certain level of fitness and experience. It starts and finishes at Lakeside Lodge on the upper escarpment. The surface varies from deep sand, dirt tracks and trails to paved roads and pebbly surfaces with holes, and the course will be ascending quite a lot from beginning to end. Weather conditions, the sun can be brutal on the open savannahs despite being in the wintertime.

Looking for the best marathons around the world?

Click here for our bucket-list of best races in the world.
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Run Safe: What You Need To Know About Heart Rate Monitors

Photo Credit: Jennifer Tarr

Basic aerobic fitness is necessary, whether you’re trying out a new 10km or challenging your personal best. A strong heart can help protect you against exhaustion and aid with recovery. Despite the benefits, it’s important to progressively increase the intensity of your cardio training. It’s not always easy to feel that you’re working too hard, especially when you’re competing with yourself here.

To run safe while tracking progress, having a HR monitor on hand can help you gauge which heart rate zones you’re working in. There is an entourage of HR monitors out there, from basic ones (that just do what they’re called) and those that come with an accessory of additional features. But before you go out and wreck your wallet getting one, let’s get some facts right.

HRZones_NASMblog
Source: NASM Blog

TRUE OR FALSE: Resting HR is a good indicator of physical fitness.

True. As you train more, your heart becomes more efficient. It requires a lower beats per minute to deliver the same amount of blood through your body. For most people, the normal resting HR is about 60 to 90 bpm. For more trained athletes, it can go 10 to 20 bpm lower. The best time to capture resting HR is in the lingering minutes when you just awake from sleep. Those HRM (heart rate monitors) that help you track sleep patterns and capture HR during those times would be great.

TRUE OR FALSE: Your max HR decreases with age.

True. As you age, the upper limit of your HR declines. Scientifically, it’s because aging depresses the spontaneous electrical activity of the heart’s natural pacemaker, the sinoatrial node. If you’re the kind who continues pushing with every birthday you celebrate, it’s going to be important to watch how hard you’re pushing yourself. Some HRM allow you to set HR zones, while others allow you to set upper HR limits. Those might be useful for the more cautious ones. Otherwise, you can simply refer to your HRM during workouts.

TRUE OR FALSE: The harder you work, the more weight you lose.

False, false, false. I can’t emphasize this enough. It’s the net calorie intake that would determine whether you lose or gain weight. However, different HR zones would train you for different distances. That would ultimately affect your race performance. Matt Fitzgerald has an amazing book for that called “80/20 Running.” In which, he mentioned that distance runners should be doing 80% of their training at low intensity and only 20% at moderate-to-high intensity. That’s because when you want to train your muscles to resist fatigue, you’ve got to go slow to recruit the right hormones for that. Matt also mentioned that it’s easy for us to confuse our “habitual pace” with our “low intensity.” In this case, having a HRM on hand to give you quantitative gauge of your training progress would help.

Does everyone need a HRM?

Of course not! It’s really up to you to decide how much you’d like to invest into your training and we have great runners who train based on how their bodies feel. So we say: Read the facts above and then make your decision.

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