This morning the Aviation Run 2015 brought together the aviation community in Singapore for a run to help the less fortunate. The Aviation Run is a key event under Aviation Community Cares, an initiative. Spearheaded by the Civil Aviation Authority of Singapore, Aviation Community Cares has helped raise funds since 2009, for the Community Chest to support the beneficiaries of more than 80 charities.
How to Get Up Early
Due to the humid weather in Singapore, the best time to run is either at night or early in the morning, when it is cooling and more windy. As such, most of our races are also held in the early hours of morning and some of us may have a tendency to be late for an event. If you are also guilty of waking up late, or have problems waking up early for your running and gym sessions, check out the infographic below for some ways on how to get up early.
As they say — the early bird gets the worm, so why not?
My First Half Marathon
When I ran my first race in Dec 2014 at SCMS, I did not imagine myself taking part in any distance race beyond 10km. Running a half marathon was last thing on my mind even just six months ago. The decision came about 3 months ago when I signed up for ST Run. I thought to mysef; if I could run 18.45km, then 21km would be doable. How I got to the HM from 2014 would be left for another blog post.
The night before the race, I went to bed at 9.30pm, hoping to get up at 3am to get to the start point early. I made it to the floating platform at about 4am; with a slightly sleepy head. The caffeine did not quite wake me up totally. Did some warm-up, felt less sleepy and I was ready to go. When the horn blared exactly at 5am, the elite runners were off and I was just about 10 metres behind the starting arch. Seeing the pacer balloons cheered me somewhat. I made a mental note to follow the 2:30 pacers. After all, it’s my first HM, I should play it safe.
The familiar Marina Bay loomed into view at around the 2km mark. Suddenly, I felt an urge to visit the loo but held it off till I reached the Gardens. Made a quickie and resumed my pace; thankfully it did not break my pace. Kept to my pace through the darkness of the early morning and a gentle breeze caressing my face. To my pleasant surprise, I soon passed the 2:20 pacers. I felt good and enjoyed the route until I reached the 8km mark when we hit the dirt road. It broke my pace and I had to make a concerted effort to maintain my pace till I reached Tanjong Rhu. The beautitful reflection of the new stadium over the waters welcomed the runners as they entered into the second half of the race. A few has slowed to a jog or even resigned to walking but I pressed on, stopping briefly to refuel at the hydration points with the isotonic drinks. Oh yeah, I brought my energy gel as well. In fact, the mango/passion fruit gel tasted surprisingly yummy. While I enjoyed the gel, I also noticed the skies ushering in the first light.
As I left the stadium area and headed towards the Merdeka Bridge, I knew that I was entering the final phase of the race. And I felt my body starting to protest, especially my legs. Refueled again at the 16km mark; this time it was banana/berry flavoured gel. With the new energy boost, I psyched myself up for the last 5km as the route took me into the heart of the city and doubled back to the floating platform again.
Picking up my pace, I heard the chatter and talk of the 2:20 pacers fading away behind me. The thought of me finishing my first half marathon within my target time brought a smile of my face. Nevertheless, I still needed to stay focus and ignored the slight fatigue that started to spread from my legs to the rest of the body. When I finally saw the viewing gallery of the Float, I knew I was on the home stretch. Opened up and tried to look strong, in case I was caught by one of the photographers.
I eventually crossed the line at 2:16:09. Perhaps I could have done better than 2:15 if not for the toilet break and stops at the hydration points. But then again, I might not have achieved this timing if I were not properly hydrated or refuelled. Guess I would never know.
How to enjoy Spicy Food and Running at the Same Time?
Curry fish head, laksa, tomyum… There are so much amazing spicy food in Singapore and sometimes we even add more chili to our food when we are not getting enough kick! However, too much spicy food may give us the runs and that is certainly not we want to happen when we are running. While spicy food may not have the same effects on everyone, depending on the “strength” of our stomachs and our daily diet, the general rule applies to the rest of us — do not eat spicy food before a run and only eat after your run.
Golden Rule: No spicy food before a run or the night before a run
While eating spicy food does not necessarily affect your performance during a race or training, it is the digestive distress caused by the spicy food that may affect your run. Spicy foods can provoke indigestion, heartburn and loose stools in many people, though others can eat them with no problems. For people who have an inclination to visit the washroom after eating spicy food, we recommend that you avoid them at least a night before a run so that you can have a smooth run or race. A lot of what goes into running is learning to listen to your body, so what you can do is test out what you eat and go for a trial run several times. If you can run without any bowel issues after eating spicy food, great for you!
Eat spicy food for recovery
This may come as a surprise to most of us, but spicy food is loaded with nutrients that can help in our recovery. Richly coloured chilies are packed with a range of antioxidants, including vitamin A and vitamin C. These nutrients may aid in recovery and help stave off ailments such as Alzheimer’s disease and cancer. On the other hand, capsaicin is an active component in chili peppers (or capsicums), which is also found in many muscle rubs. Its nerve-stimulating effect alleviates pain when applied topically, but can also help calm inflamed muscles when ingested.
Other benefits of spicy food
Chilli contains up to seven times the vitamin C level of an orange and has a range of health benefits, including fighting sinus congestion, aiding digestion and helping to relieve migraines and muscle, joint and nerve pain. It’s also a good source of vitamins A and E, beta-carotene, folic acid and potassium.
Capsaicin is also an antioxidant compound that boosts heat production in the body, burning an extra 10 to 50 calories a day. This means that eating spicy food with chili peppers inside can help with your weight loss plans. Other studies have also found that capsaicin can suppress your appetite and help you lose more belly fat.
Stick with what works best for you
It is best to stick with the food that works best for you while you are running. If you have craving for spicy food, and any other food that may induce a tummy upset, let the food be a rewarding treat for you after your run!
Quick links:
3 Reasons to Join the Stroller Race Singapore 2016
Are you a young parent and want to join a race but feel like you are unable to? Worried about not being able to find relatives to help take care of your kids just so that you can join a race? Would the organisers mind if I run with my toddler in a stroller? There are simply too many things to consider before you can participate in any sports event. Well, the Stroller Race Singapore 2016 aims to be the solution for you, where young families can have fun and be active together. Young or old, children are welcomed to share the racing experience with their parents. The best part — even strollers are allowed!
#1 Get Started Early With An Active Lifestyle
If you are a new parent with young kids, and wish to cultivate an active lifestyle for your young family, this is the race you should take part in! Kids are a blessing and joy to our life; we should be including them in our activities instead of letting them be excuses for our lack of time to exercise and our expanding waistlines. Join the Stroller Race and get your whole family to come together and run. Let this become a weekly activity for your family! It is definitely a great way for a family to bond and be healthy together.
#2 Benefits Of An Active Childhood
It is never too early to get your kids to start being active. We all want the best for our kids and exercise helps to improve their physical health and mental health. Need reasons to convince yourself to let your kids out to run around? Here are some health benefits your children can get by having an active childhood:
- A stronger immune system makes them less prone to colds, allergies, and diseases, including cancer.
- Stronger bone structure and muscle structure.
- Active children improve their body’s ability to absorb oxygen through aerobic exercise. Due to the increased oxygen in their body’s cells they feel more energised.
- Exercise enhances the brain’s metabolism, giving children improved memory as a result of better brain function.
- Better concentration.
- Exercise decreases anxiety, reduces depression, and improves mood and outlook in children. In addition, their quality of sleep is improved.
On the other hand, kids who spend too much time on electronic devices tend to have short attention span and temper control problems (the horrors when a kid is refused an iPad). We would say that getting your kids running around is a better idea than them glueing their faces to a LED screen.
#3 Quality Family Bonding Time
The Stroller Race is good platform for you to bring your kids out for a run and at the same time, learn about the important values that bond a family together. Along the race route, families will encounter themes of “Love & Respect”, “There for each other”, “Determination” and “Togetherness”. While you get a better understanding and appreciation of active living together as a family, allow yourself to be inspired to make healthier lifestyle choices together as a family too.
Do try out the workshops at the race carnival, where you and your kids can have fun and learn more about their bodies, nutrition, and sports. Your kids can also take part in the physical performance assessment to learn more about their functional abilities and discover their sporting talents. Parents get to learn more about the benefits of having active children and discover exercises such as yoga and strength exercises that you can do together with your child.
Check out the runner’s entitlement:
8 Tips For Running In The Rain
As we are approaching the Northeast Monsoon season (mid-November to early March), we will be expecting more rain on this sunny island. Other than hitting the gym, are there any ways we can run in such weathers? The answer is yes — embrace the rain! Here are some tips to keep yourself safe while running in the rain:
#1 Wear a hat with a brim
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face, so you can see, even in a downpour. We don’t want those rain drops falling into our eyes while we are running!
#2 Dress right for the weather
Wear synthetic fabric such as polypropylene or CoolMax, which minimise friction, are lightweight, and they also dry quickly. Avoid cotton clothing as they soak up water and can become very heavy to run in. If it’s very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body, while your outer layer should be a wind- and water-resistant jacket or vest. Keep your layers light and avoid pieces that will trap moisture and too much heat. You are bound to get wet anyway, so don’t be wearing too many layers on, you will just be wearing more wet, heavy clothes.
#3 Be visible
Select outer layers that are very bright or light-colored and have reflective strips, since running in the rain often means poor visibility. This is important especially if you are running near or on the roads.
#4 Wear the right shoes
Take a peek at the bottom of your go-to running shoes. Make sure your shoes have grooves on their soles that are deeper than one millimetre. These channels allow water to drain and also help the shoes get a better grip on the road. If you want to keep your feet drier and warmer, you might want to pick up a new pair of shoes that feature waterproof fabric. Otherwise, you can spray water repellent on your shoes. You can also wear thinner socks, which absorb less water and prevent heavy soggy socks from weighing you down.
#5 Prevent chafing
As water from rain gets trapped between our clothing and skin, we become more prone to chafing. If you’re running long, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters — such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).
#6 Protect your electronics
Get a waterproof case for your devices or store them in a ziplock bag or a water-proof carrier.
#7 Dry out your shoes.
When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes. Don’t put them in the dryer or in front of a heater — that can shrink them or warp their shape so they won’t fit you properly.
#8 Just run lah!
The hardest part of running in the rain is often just getting started. Once you begin running and warm up, you may find that you actually enjoy it! And it’s good preparation in case you ever have to run a race in the rain. Some people even find running in the rain therapeutic.
If you need some motivation when you are running the rain, watch this video or even play the audio during your run:
Interview with Compressport Ambassador – Ultrarunner Jasmine Goh
As the days draw closer to the Compressport Rail Corridor Run, we keep up with its bubbly ambassador Jasmine Goh, and find out what running is to her. For someone who had only started running for a few years, she has had accomplished many races, from marathons to ultramarathons and even trail races. Let her interview be an inspiration for you if you are a new or struggling runner!
JustRunLah!: How will you introduce yourself to Singapore running community?
Jasmine: I am a fun loving, adventurous, goofy at times but “always happy, always sunny” person. I am also a single parent to two beautiful girls.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Jasmine: I started running in Aug 2011, after my kids started preschool and I decided I needed to lose weight! At that time, many of my colleagues signed up for SCMS Ekiden (my company sent five teams) and I was motivated to try running the full marathon.
JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?
Jasmine: Actually NO! I believe the need for body movement is innate to human nature. We all crave movement (that is why we cannot sit too long!) because it allows flow of energy through our bodies. All you need is to say “YES” to your instinct and take the first step!
People become sedentary because they “overthink” it or let other needs take precedent. Common excuses are “I am too old, too young, too fat, too skinny” or “let me climb the corporate ladder first, get my degree first, my gym membership first, my ideal body shape first…”
Life is too short! I believe everyone is innately inspired to be active. And if you are inspired to run, “just run lah”! Get a running buddy or join a running group like Mizuno CBD Run, if you do not want to embark on this journey alone.
JustRunLah!: What would you consider to be your biggest running achievement so far?
Jasmine: Discovering myself in this running journey…
JustRunLah!: How has Compressport products assist in your training/achievements?
Jasmine: I fell in love with the calf sleeves when I started doing my ultras. I genuinely believe that recovery plays a very important role in my achievements so far. The compression gears keep my legs fresh during and after my ultra-races! They are my essential gears!
JustRunLah!: What are your future goals?
Jasmine: Go for more overseas ultra-trail races!
Overseas ultra-trail races have given me an opportunity to experience different aspects of the countries. It is “eye opening” to run through villages in Hongkong, to bash down rubber plantations in Sabah, to climb Mt Rinjani. Up in the mountains, I am always humbled by the grandeur of Mother Nature and her majestic views. Most of all, I love to bask in the heart warming presence of the locals. These are truly some of my “life changing moments”.
I pray that I will have the fitness and longevity to do this for a long time.. To experience many more such “life changing moments” in beautiful, wonderful, and perhaps, even exotic bucket-list locations around the world! And hopefully, a soulmate to enjoy this journey with… =)
JustRunLah!: One reason why runners should join Compressports Rail Corridor Run 2016?
Jasmine: Come and join us for a scenic run down The Rail Corridor before it is closed for redevelopment. Most importantly, you can beat the heat & humidity as January is a great month to run as it is not so hot.
JustRunLah!: What advice would you give to all participants at Compressport Rail Corridor Run 2016?
Jasmine: Pace yourself well and remember to take lots of photos for memory sake before the closure!
JustRunLah!: What is your mantra for when the going gets tough in a race?
Jasmine: One step at a time!
JustRunLah!: Finish this sentence: Running is…
Jasmine: Detox! Especially after a holiday season…
Race Day: CSC Run By The Bay 2015
This morning runners gathered together for the CSC Run By The Bay 2015, organized by the Civil Service Club. It is a key event in the Public Service STAR Games Calendar, which aims at promoting a healthy lifestyle amongst public officers and the community at large.
Interview with Singapore’s First Full-Time Triathlete: Choo Ling Er
The Ironman World Championship 2015 concluded last month on 10 October 2015. Homegrown triathlete Choo Ling Er was the only Singaporean to qualify and competed in the World Championship twice, where she achieved her personal best in crossing the line within 11.00.53hrs. We had an inspiring chat with Ling Er about her triathlon journey and how she keeps pushing on for her passion in sports.
JustRunLah!: How will you introduce yourself to Singapore running and fitness community?
Ling Er: Hello! My Name is Choo Ling Er and I am the first full-time triathlete in Singapore. I am a very simple girl trying to chase a not so simple dream of being the first Singaporean to ever stand on the podium of the super prestigious, Ironman World Championships.
JustRunLah!: When did you first pick up triathlon (what age) and what inspired you to do so?
Ling Er: I picked up Triathlon during my Poly Days. I was on the school track & field team at that point of time when I picked up planta fasciitis . I had to lay off running and it was during that time, I self taught and learnt swimming. One thing led to another, I soon pick up a bike to ride and once I was cleared of my foot injury, I took part in my first multisports race. The rest as they say, is history.
JustRunLah!: Would you say that one needs to have a certain mind-set to take on IRONMAN races?
Ling Er: To be really honest, I feel that how one approach an Ironman is purely based on the kind of experience and goal you wish to achieve when you cross the line. But determination is certainly key due to the nature of such long hours form of racing. I have seen athletes at the World Championships over the age of 70 years old crossing the finishing line. That sheer determination knowing that they will never be as fast as athletes half their age still did not set them back from finishing the race.
JustRunLah!: Turning professional in 2012. How has this IRONMAN journey been for you?
Ling Er: It’s really flattering to be regularly named ‘Professional’ but I am simply not! Haha! I do not race on the pro circuit nor do I get a salary to pay me to race. I am an age group athlete who is doing this full-time, in hope of turning professional one day. I do get many people asking why not turn pro now. The answer is simple. I am trying the raise the level of racing here in SEA and when I do turn pro, I need to be in shape to be competitive and not just simply finish the race in the pro fields and be contented with the results. I want to be the one to show women out there that we too, deserve to be in the mix with the men’s and can achieve results equally as well as them! ☺
JustRunlah!: What does the word “BELIEVE” meant to you?
Ling Er: I have it tattooed on my right wrist! It’s a reminder to me that even with the adversity I’ve faced in life, if I really set my mind into it. Nothing is impossible to achieve. I’ve broken both my legs and the doctor’s diagnosis was that I will never resume full functional biomechanics. Here I am 4 years later. First Singaporean to ever qualify and finish the Ironman World Championships in Kona, Hawaii as of 2015. ☺
JustRunLah!: What is your mantra for when the going gets tough in a race/training?
Ling Er: Mainly due to the set-backs I had to go through before I finally got to where I am today, I’ve never once not look forward to training. I wake up every day, thankful to have been given another chance to do this again and I pledge to do everything I can to make the most out of it. On days when I feel really sore and tired, all I need to do is to think for the 8 months I spent in clutches after breaking both my legs and I will immediately jump out of bed to get changed into my gears to workout!
JustRunLah!: What are your future goals?
Ling Er: Now that I have achieved my short term goal of being the first Singaporean to ever qualify to the Ironman World Championships, my next goal is to make sure I put Singapore’s Flag up on the podium. This is a feat that have never been done before. But I sure am going to give everything I can to try!
JustRunlah!: Any message for Singapore?
Ling Er: Smile and the world will smile back to you! Don’t be too caught up chasing numbers while doing sports. Always remind yourself why you picked up sports in the first place if it wasn’t for the love of it! Love what you do, do what you love and you will never dread a day doing it!
JustRunLah!: One advice for runners training for their marathons? One advice for triathletes training for their IRONMAN races?
Ling Er: I would say that the most important advice I could give is that for both triathlete and marathoners who are looking to do well, engage a coach. A good coach will be able to tell you when to ease off as well as to give you a good kick in the butt when you are not putting in the effort you need to. Not everybody is able to do this full-time like me and having somebody to monitor you takes a whole lot of pressure of training apart from the daily routines of a job and family.
JustRunLah!: One thing most do not know about Ling Er?
Ling Er: It might not come as a big surprise since it was all over the web during the week of the world championships. I was a major in music and worked in the music industry for some time! Complete contrast to what I am doing now!
JustRunLah!: Any particular person to thank?
Ling Er: My family and friends who have been supporting me throughout every race and training that I go through. Every single words of encouragements spurs me to take another step forward in the race.
Not forgetting my fiancé, Alan. This boy has been the pillar of strength behind me and stood by me all this while. Leading up to the world championships, I didn’t have the best of preparation. Having to deal with the mental and emotional aspect of comments made from male counterparts wasn’t the most encouraging. Alan always gets my focus back on track and is committed to me doing well as much as I am to my training and races! On top of that, he is also my Athlete’s Manager and manages all the sponsorship, logistical and budgets. All this while holding a fulltime job that requires him to travel all the time! What more can I ask for in a man!
JustRunLah!: Finish this sentence: Dreams are…
Ling Er: … will only be dreams if you don’t act on it! As long as you act on it, results will flow!
Photo credits: The Studio Loft
Hands-on Review: Sony’s Smart B-Trainer™
We first laid eyes on Sony’s Smart B-Trainer™ at Sports & Fitness Asia 2015 where we were introduced to its neat features. Smart B-Trainer™ is an all-in-one training aid that will help you set a target and monitor your progress. It comes with built-in GPS, heart rate monitor and 16GB of storage for music, allowing you to leave your smartphone behind. What’s more, it comes packed with sensors that track 11 stats. As a big fan of data and technology, I knew that I had to try it out for myself – hence, here is my in-depth, hands-on review for JustRunLah!
Out of the box
Unpacking Smart B-Trainer™, you will find that it comes with a carrying pouch (perfect for bringing it with you on your next vacation), a USB charger / dock and a number of earbuds of different sizes. The device itself looks a bit bulky, but it is very light in weight (just 43g). The rectangular blocks on either side feature the various controls and house the sensors.
Apart from the default in-ear style buds, there are replacements for swimming; yes, this is a fully waterproof device that is not only rainproof or sweatproof, but it is suitable for swimming and being underwater, up to 2.0m deep for 30 minutes. An extra rubber piece accommodates the heart sensor. All these pieces come in several sizes and you should be able to find a good fit for your ear. Do spend some time trying these out, since a good fit will not only greatly improve comfort but also the quality of music playback.
First run: testing the waters
I downloaded and installed the free app (available on iOS and Android) and paired up the device with it. It is a quick and well-guided process. The first thing I looked up online was how to load music to the device. It turned out that I needed to use Sony’s special software. The reason is that the software analyses the tracks for beats per minute to detect your heart rate, and uses the data to select and play songs to guide your running pace, so you train efficiently in your optimum heart rate zone; however, I have to say that a drag-and-drop method would be much more convenient. If you prefer to bring your phone out with you, you can also use Smart B-Trainer™ in “streaming” mode, that is, operate it as a Bluetooth headphone set that will play anything that your phone transmits.
Moving on to the training menu, there are modes for free run, or, you can plan your training based on distance, calories, pace and other goals. A premium training plan, that is training under the guidance of a professional trainer is also available for “MY ASICS” users, in specific countries.
I wanted to start simple so I chose free running mode. The device will start recording at a press of a button. You can check how you are doing at any point of the run, and you can easily skip tracks, pause and adjust the volume. Using the built-in heart rate, accelerometer, GPS, compass, gyroscope and barometer, the device will log heart rate, calories burned, distance, time, stride, speed, pace, cadence, steps, route and elevation.
With all this information, the Smart B-Trainer™ can monitor your performance in real-time and advises you when to slow down or speed up, depending on the workout you have chosen. The tempo of music can also be adjusted according to your heart beat rate.
Post-run data analysis
After completing a run, the logs are transferred wirelessly to the app. All the information are very clearly presented and easily digested. For each run, you will be able to view all data in graph formats; however, only two out of the five data points (pace, heart rate, elevation, stride and cadence) can be simultaneously presented. Maps and photos are also available. You can track your progress by comparing any of the data between your runs and keep a proper running diary.
50 km in – The only device you need
For a device with so many features packed in so little space, it is expected to have a learning curve. In the first few runs, I found it a bit difficult to remember what each button does. Additionally, a couple of times, after pausing when stopping at a traffic light, I forgot to un-pause my training leading to loss of data (a voice reminder could have been implemented to avoid this user-error edit: Sony has just released a firmware update which allows for auto-pausing when you stop running. This is a great addition that should eliminate the aforementioned issue).
After a few runs, I started feeling comfortable enough to leave my smartphone behind. All you have to do is plan your training at home using the app and transfer it to the device. The built-in MP3 player, the accurate GPS and the other sensors will take care of all the rest. Your run data will be downloaded from the device and synced to the app the next time you pair the devices.
The specs say that a full charge will give you 10 hours of battery life, which should be more than enough to finish a marathon; could this be your new gadget for SCMS2015?
Pros
– The all-in-one approach allows for Sony’s Smart B-Trainer™ to be the only device that you need to bring out with you.
– The sound quality is good, and it can be used to either stream whatever is played on your phone, or as a standalone MP3 player.
– After you find the size of earbuds that fits you best, you will almost forget that you are wearing a device while running.
– The device looks and feels durable and rugged. It is fully waterproof and suitable for swimming.
– The voice guidance and music tempo adjustment can give that extra push you might need at some point of your run.
– It tracks anything that you can think of, adding real value to your running diary.
Room for improvement
– Compatibility with other programs and services (eg. iTunes or Spotify) to simplify the music loading process. Likewise, it would be great if data could be synced with other tracking services (eg. Sports-Tracker.com, Strava, etc).
– At S$399 this is not the cheapest device. Considering all the unique features that you get, the price might be justified. However, you might end up not using or needing everything the device offers; with that in mind, I would like to see a “light” version which includes lesser features and is more affordable.
The verdict
I believe that smart devices and apps do help and motivate you to run more. For that reason alone, I think that you should consider adding them to your running routine.
Sony’s Smart B-Trainer™ is such a device. It comes with a number of features you won’t find anywhere else, and ought to cover all your running needs. Getting one should be seen as an investment, which I think will pay off with time.
In Singapore, Sony’s Smart B-Trainer™ is retailing at a recommended price of S$399, in five colours (yellow, white, blue, pink, and black) and is available at all Sony Stores, Sony Centres and selected Sony authorised dealers.
Click here for more information on Sony’s Smart B-Trainer™ SSE-BTR1.
* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. SONY’s products have been and might currently be advertised on JustRunLah! via different channels.
10 Golden Rules of Running (Part II)
6. Take Recovery Days Seriously
The day after a tough workout, the most you want to do is jog lightly or do some form of cross-training, like cycling. You need a recovery day after a hard day. No exceptions. Constantly pushing your body will only result in compromising your body.
7. Strengthen Your Whole Body
Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don’t forget that the back is part of the core). Exercises like pilates, climbing, and dynamic flexibility work like yoga can help build your supporting muscles and allow you to run better and faster.
8. Get More Sleep
As runners, we need more sleep than the average person. When you train hard, sleeping gives your muscles time to rest. When we sleep, our body releases growth hormone. This is what stimulates muscle growth and repair, as well as bone building and fat burning. It enables you to run again another day.
9. No Food In 2 Hours
Wait for about two hours after a meal before running.
Two hours is the average time for food to empty from the stomach. If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting. Try to stick with familiar food that works for your body too.
10. Wear The Right Running Shoes
The second most common cause of injuries, next to running too much on hard surfaces, is foot pronation and shoe instability. Choose a pair of shoes that is lightweight and yet offers the support you need. Also, replace your running shoes once they’ve covered 400 to 500 miles.
10 Golden Rules of Running (Part I)
1. Greet Other Runners
Everyone likes a cheery face! Running with a smiling face may also allow you to feel happier and let you enjoy your run more. Besides, it’s nice to be friendly, isn’t it?
2. Keep Running Lighthearted
We understand: running is serious business. But whether you’re training for an ultra marathon or just trying to plan your evening run, running is your hobby after all. Running is life, but life is not all about running. Keep a balance, and enjoy the other aspects of life too. Let’s keep running fun!
3. Run Safe
Stick to some sensible safety rules when it comes to running: don’t wear earphones in busy traffic, wear reflective clothing when it is dark, run on the correct side of the road and always tell someone where you’re going.
4. Tackle Your Doubts
At some point you’re going to push yourself harder, you’re going to enter into a gray area that can be painful, and you’re going to doubt yourself. Push through it. Never think you are mentally weak.
5. Have A Consistent Training Plan
Find a training plan that you can stick to long-term. By repeating workouts week to week you will be able to see progress and work to get better with each training session.
Can Yoga Slim Us Down?
We have seen the rise in popularity of yoga in the last decade — this ancient discipline from India has now become one of the most popular fitness regime throughout the world. Mainstream media and social media platforms often portray women flaunting their impressive yoga poses with their slim and toned body. This gives the impression that people can practice yoga to achieve that strong, toned and flexible body. In fact, many ladies may have signed up for yoga just to slim down.
But, is it true that yoga can slim us down?
What is yoga?
The word “yoga” comes from the Sanskrit root “yuj”, which means “to yoke” the spirit and physical body together. While many believe yoga to be a form of exercise, some yoga masters may tell you otherwise, and that yoga is in fact a therapy tool for your body and mind. While the main objective of the discipline is spiritual wellbeing, yoga also comes with numerous other health benefits that far surpass the advantages of your regular aerobic workout.
What are the benefits of yoga?
Yoga has been shown to offer both physical and mental benefits to the body and the mind. On top of reducing stress, yoga can lower heart rate and blood pressure; help relieve anxiety, depression, and insomnia; and improve overall physical fitness, strength, and flexibility. Yoga has been shown to help fight everything from addiction and lower back pain to diabetes and aging, in addition to boosting overall well-being. With so many benefits, some may even say that yoga is a panacea for the ailments of modern society.
An 8-week study have shown that their subjects’ muscular strength had increased by as much as 31 percent, muscular endurance by 57 percent, flexibility by as much as 188 percent, and VO2max by 7 percent. The subjects attended yoga lessons four sessions each week, consisting of 10 minutes of pranayama, 15 minutes of warm-up exercises, 50 minutes of asanas, and 10 minutes of meditation. Other studies have also shown that yoga can increase lung capacity of participants, even for athletes who thought that they have reached their maximum from their athletic training.
Can yoga slim us down?
Let’s face the truth: yoga doesn’t burn calories like a good hour-long cardio session, not even power yoga, where you feel like you’re sweating away your insides. On the other hand, de-stressing through yoga helps reduce the release of cortisol, the famous stress hormone, which triggers fat storage. For people who want to slim down and achieve those six abs, the most effective way is to combine your cardio workouts with yoga. The benefits of yoga can enhance the effects of your workouts and help you attain the ideal weight you are working towards to. Furthermore, regular yoga practice can help loosen muscles tightened by inactivity, tension and stress, and help us move better and run better.
Get strong and healthy with an all-rounded workout
For people who want to keep a healthy and strong body, yoga can be enough for them. But it is not the one-stop solution to slimming down or becoming a strong athlete. Yoga may have many benefits for our health and wellbeing, but it is not a miracle discipline and should be practised as a complement to other exercises to maximise the physical benefits for our body. In fact, most fitness enthusiasts who practice yoga regularly also prefer to include some form of cardio exercise in their fitness regime – be it brisk walking, jogging, swimming or cycling.
As yoga comes in a variety of forms, if you want to become and stay physically and mentally fit, make sure your yoga practice includes a balance of poses that build strength, stamina, and flexibility, along with breathwork and meditation to help develop body awareness.
Cover photo credits: http://www.kpfit.club/
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Race Review: Trifactor Triathlon 2015 (by ‘red3’)
This blog may be a few months late but it really needs to be written for posterity. You know, one of those days when most of us Team Costa members have dispersed to other corners of the world and we’ll want to reminisce about those good old days in Singapore. We’re not just amateur athletes training and racing together; we’re friends, we live in the same condo and we party very well together with plenty of poolside encounters.
We’re also a very diverse group representing: Australia, South Africa, Canada, Netherlands, United States, Wales, Ireland, England and New Zealand. Ok so really with the exception of Netherlands we are basically English speaking countries of some kind but we did cover 4 continents.
What makes this event really special out of all the races we’ve participated in is that it is the largest participation by Team Costa in one event. We covered all the categories from Freshmen x 8pax to Sprint x 2pax to Standard x 1pax.
Freshmen Category [200m swim, 12k cycle, 2k run]
The race itself wasn’t a piece of cake though. The Freshmen swim was a mere 200m. The course was in a kinda rectangular layout measuring 100m which meant we had to exit the sea and run along the sand to re-enter down the other end. That would typically be ok but this time the sea was so incredibly uncooperative with extremely choppy water and shallow depth for the longest stretch of the course (we could put our feet down if we got tired in the middle of the swim) that the entry point meant that we had to run pretty much to the first buoy and only started swimming after the turning point.
Quite honestly, I was stuffed by the time I came out. Like my fellow Costans it felt like we did battle with the sea and the sea won. Bedraggled and crawling out of the water I made my way to the bike racks for the next leg of the triathlon and I could’ve done with a coffee break to recover from the swim. Michelle on the other hand was like a machine, just powered through the transition area and just simply disappeared. I think I was barely getting into the run phase of the race and she was already finished. I think she had the coffee break waiting for me to finish the race.
When I consider that I got overtaken on the bike by Caitriona, Maree, Avni and Cindy and three of those ladies have only just completed the Singapore International Triathlon the month before. Really they should call me the ‘sloth’. If I was any slower, I’d be parking. Gotta see the humour in this. A garden snail could’ve overtaken me.
Anyway, these ladies were amazing. With extremely limited triathlon training and for some no training at all, they topped the charts. For the Freshmen female open category (28 participants) Michelle took 1st place, followed by Caitriona in 5th, Maree 7th, Avni 8th and Cindy 10th.
I’m grateful I was old enough to get into the vet category so I have my own class and managed to come in 6/10. I survived the bike (just) but for that run, all of 2km. You know you ain’t got it when you keep getting overtaken by senior citizens and what’s worse coming in last amongst your friends, they band together at the sideline and shout and holler “woohoo!!”, that you know everyone is watching and I just wanted a mighty big hole to open up and swallow me whole.
As for the Freshmen boys well John made leaps and bounds from his last experience the year before, where I’m sure he broke the world’s longest transition between the swim and bike by taking just over 7min. He made a marked improvement this year by transitioning within 4min. I wonder if that’s due to the flack he’s been getting from his mates for the last 12 months, since no one has forgotten yet. Overall he did ok. Came in 35/91 but couldn’t expect much when he was just winging it.
Michiel on the other hand, whilst he placed 27, it was not a bad effort for a first timer. Michiel is a swimmer by nature and I suspect the unappealing element of the swim phase didn’t impress much. The cycling and running were just part of the game. Perhaps the Trifactor Swim race would be a great challenge for him next year. Let’s see.
Sprint Category [750m swim, 18k cycle, 5k run]
Moving onto the Sprint category we have newbies Paul and Ian. Ian is a fitness afficionado. With a triathlon and several runs in the UK under his belt, he’s no stranger to competition. This triathlon was his Singaporean debut and I’d say the humidity may have played some havoc but not enough to deter him from coming in at 12%. Now, I remember him being hard on himself but he went straight into a Sprint when most of us have to get out of Freshmen. I say thumbs up for an awesome effort.
Now Paul, this is one man who doesn’t just live life, he absorbs it whole. He does one mini-triathlon the month before and says that’s just too boring, too easy (sigh, I wish, I barely survive them) need some grunt if he’s gonna bother getting out of bed to race, so what’s he do. Goes straight into a Sprint triathlon. The swim goes from 200m to 750m, the bike from 12km to 18km and the run from 2km to 5km. With a busy schedule, four kids and an abudance of living, I’ve no idea where he fitted in the training (if any); but check it, he still wings it and makes it into the 30% percentile. Next year it’s the Standard for you my friend.
Standard Category [1.5k swim, 36k cycle, 10k run]
And this brings me to our hero of the hour. Stanislav is a consistent trainer. It first began with running and training for marathons. Somewhere in the last couple of years he discovered cycling and with regular round-the-island trips, a couple of gran fondo tours, bi-weekly 50km round trips and he’s never looked back. Just one small hiccup and that’s the swimming. His least favorite but one that he needs if he’s going to do a Standard in the Trifactor where the swim is 1.5km. Stan was the only crazy who went all the way to Standard and came out on top. With over 500 participants he topped it at 23%. That experience incensed him further by registering with is buddy Chris for the Laguna Phuket Triathlon in November consisting of 1.8K swim (in open ocean), 55K bike (across two major hills) and 12K run. Of course the haze hasn’t helped with the training, so I say good luck, cause you’ll need it.
The triathlon concluded the Trifactor Series and Michelle, John and I were the only participants who completed all of the races in this series. As a bonus we received a display case to store our finisher medals along with a personalized plaque. To add to our overall experience Michelle adds a 3rd place in the 35km Bike event (F-Open Cat) as for myself, I took 2nd place in the 500m Swim and 1st place in 21km Bike event (both F-Vet Cat).
On a final word, Team Costa is made up of a group of amateur athletes with families, commitments and other interests; the races are mostly for fun with some elements of seriousness but not too much. It gives us objectives to train towards and keep fit; and it ensures we don’t get too bogged down with the daily grind.
Cheers
Race Review: Ubin Wayfinder 2015 (by Shereen)
What? An orienteering race.
When? 1 November 2015.
Where? Pulau Ubin.
How? With a map on hand and a compass, you and your team navigate through forestry in search on checkpoints.
Why?
Osportz wanted this race to introduce orienteering as a sport and as a way for people to bond. With just a compass and no water points in sight for a couple of miles, the routes to take and the checkpoint positions made the race more challenging than I expected. Especially for the less outdoorsy ones, it makes a good step out of your comfort zone. The race provided a meaningful platform for people to work together, show support and push limits.
Set at the last remaining ‘kampong’ in Singapore, the race is the perfect opportunity to explore the less-trodden paths of the area. The checkpoints bring you to must-see sites at Ubin, and the start pen is located right at the heart of the village.
When the Wayfinder series reappears in 2016, this review would hopefully give a good gauge of what to expect and how next year’s version might have outshone its predecessor.
Race Pack Collection (Rating: 10/10)
Delivered right to your doorstep, a good few days before the race. The t-shirts and race bibs for your team packaged neatly to arrive safely at your doorstep. Save the queue; I definitely want them to keep this service next year.
Race Day (Rating: 9/10)
The baggage deposit was one of the quickest. Allergic to long queues and tiresome waiting, I avoid depositing any baggage like a plague. With Ubin Wayfinder, you and your team members’ bags are wrapped up in one huge waterproof bag. One of your team members’ bib would be tagged. It took a grand total of 5 mins. When you return to pick up your bag, just one person needs to be present.
Flag-off was team-by-team. There wasn’t an entire barrage of people going at once. Indeed, you lose the exhilaration of marching onward with your band of runners and rubbing shoulder to shoulder with the person beside you; but you definitely have the space to huddle with your team and plan your route. I liked that since this race is focused on the orienteering sport and teamwork.
The pre- and post-race events were similar. There was a stage, simple photobooth and a DJ playing tunes at the background. It was terribly hyped up. Most of us wandered around with our bananas and energy drink after the event, rather aimlessly. The village was coming to life by that time so there was a bit of activity to witness as we walked back to the pier.
I liked the finisher goodie bag, the medal was beautifully designed and not being a huge fan of carnivals, I quite enjoyed the simplicity of the setting.
Shout out to Organizing Team
This is a special shout out to the team on the ground that day. They exuded energy and really infected us with their passion for exploratory races. Throughout the race, there were volunteers and photographers at various checkpoints who enthusiastically cheered us on.
The Wayfinder series is definitely a must-try at least once.
How much are your races costing you?
Now, let’s take a vote. How much have you spent on races this year?
Race fees alone are expensive, approximating at $50. Those really good ones like the Standard Chartered Marathon can go up to $90 or $100 (and that’s already the special rate for residents). Above that, we need to consider the transport fees expended when we wake up (usually too late) to reach the destination. Or, those extra time spent queueing for a race pack for singlets that more often than not don’t fit.
And to think running was always considered a simple sport, one that anyone can pick up. No matter how amateur, no matter how busy. After all, shouldn’t it just require a pair of good running shoes and a trail long enough so you don’t have to repeat it more than 6 times (which is what we’ve been trained for since NAPFA came into play)?
Holding firm in this belief, it is unsurprising that I do lament about “wasting” too much time, money and effort on official races. So in this state of mind, I reflect on the reasons we runners may have for signing up for a race. Ultimately, if you know what you’re asking for and got what you asked for, the decision really shouldn’t be relegated to a regret.
Here’s my top five.
#1 The lead-up training
In my last post, I mentioned that my milestones as a runner included doing my first 21km and my first time beating my personal best. Every new race we sign up for is reinvigorating because it’s a new chance to raise the bar for yourself, to celebrate new accomplishments. It starts from that instant you click “Pay Now” and mentally resolve to religiously follow your training regime for the next couple of weeks. There’s a goal now and while it’s excruciatingly cliche to hear once again about how it’s the journey that matters, you’d be encouraged in these lead-up trainings as you witness yourself growing stronger and more resilient.
#2 The motivation of the race organisers
Source: My favorite image of GEWR from Ah Girl
Upcoming next is CSC Run by the Bay, a key event on the Public Service STAR Games Calendar. Their aim? To promote an active lifestyle among public servants. Another race just over is the Great Eastern Women’s Run. The aim? To make running accessible to women from all walks of life. When you find yourself aligning with their motivation, you’d want to be that one out of thousands to put in your vote for them. You sign up.
#3 Type of race
The most stark example is from the recent Ubin Wayfinder. It was borne out of the desire to grow orienteering as a sport and as a means to band people together. For the least outdoorsy, with just a map at hand and no water points, Osportz were true to their mission. Above all, the route brings you around the must-see places of Pulau Ubin. It was a meaningful alternative to the just running and just round the usual Nicoll Highway, F1 race pit or around the outskirts of Gardens by the Bay. There are other fancy races, in which they throw colored goos at you or get ferociously masked facilitators to chase after you. It’s all about preferences.
#4 Race Route
The Rail Corridor Run would be a prime example of an interesting race route. It covers the railway routes close to our heritage, from Bukit Timah Railway Station to Tanjong Pagar Railway Station. Even for races with commonly covered routes, I am the kind who’d scrutinize the map to make sure they aren’t repeated for some 5km or along paths flanked by forestry. The route riding the sides of the Marina Bay Golf Course is always dreaded.
Source: CSC Run by the Bay Route Map
I quite like the route I’m seeing here for the CSC Run by the Bay, even if the Marina Bay Golf Course. It’s a pretty common route. Do tell me what you think about this route or if any one of you are going for this race too!
#5 Post-run breakfast
When I sign up for runs, I sign my family up for them together. So the prized outcome of these races is when everyone’s faces gleam with pride and satisfaction, and we gather around the table of a nearby hawker centre for good ol’ kaya toast and a cup of kopi-kosong. We all run for a reason.
One of my many is that these races are a reason for my family to group together on a weekend morning before the busy day lays out ahead. You might have started running because your father said it’s time to rid yourself of that tummy, or you ran the race because your friends begged you to join them. Either way, the post-run breakfast lets you bathe in the delight of committing to and finishing something.
Being a student from an average family, I’m conservative about my selection. I run certain races for specific reasons; and if I’ve got the experience I paid for (within budget, of course), I’d say it’s a worthwhile cost.
Think about it. What’s the cost of your running?
