A Quick Chat with Compressport Ambassador: Rachel

By

-

October 25, 2015

Leading up to the Compressport Rail Corridor Run 2016 which is happening in coming January, we had a quick chat with one of their ambassadors Rachel as she shares with us her motivational spirit for running.

JustRunLah!: How will you introduce yourself to Singapore running community?

Rachel: Hello, I am Rachel aka “Rachdaretdream”.

JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?

Rachel: I picked up running back in 2013, running has taught me that I am capable of so much more than I ever imagined.

JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?

Rachel: Depending if you are a competitive or leisure runner. Having a strong and positive mindset will set you in a right direction towards achieving your goals!

JustRunLah!: What would you consider to be your biggest running achievement so far?

Rachel: Inspiring and motivating others to pick up running and keeping fit!

JustRunLah!: How has Compressport products assist in your training/achievements?

Rachel: The Compressport products especially my favourite the R2 calf’s sleeves has many benefits, It is highly compressive and eliminates calf vibrations while running it also aids in my recovering after a hard- workout. The products comes in many beautiful colours that could easily match your workout outfit.

JustRunLah!: What are your future goals?

Rachel: To keep on spreading the joy of running and chasing personal best timings!

JustRunLah!: One reason why runners should join Compressports Rail Corridor Run 2016?

Rachel: It is one of the most unique race course in Singapore! You can get to run on different surfaces such as tarmac, grass, rocks and the woodland trails. You also get to see the historical Tanjong Pagar railway station. Rumours has it that it might be the last chance to run along this route – One race not be missed!

JustRunLah!: What advice would you give to all participants at Compressport Rail Corridor Run 2016?

Rachel: Stay Hydrated, always look out for un-even terrain ahead of you and most importantly enjoy the beautiful scenery when running.

JustRunLah!: What is your mantra for when the going gets tough in a race?

Rachel: If you can dream it, you can do it!

JustRunLah!: Finish this sentence: Running is…

Rachel: not just exercising; it is not just an achievement. It’s a daily discipline that has nothing to do with speed, weight, social status… It’s about the slow and painful process of being the best you can be!

Click here now to sign up for the Compr essport Rail Corridor Run 2016!

Race Day: New Balance Run On Singapore 2015

By

Team JustRunLah!

-

October 25, 2015

This year’s race is New Balance Run On’s very first race in Singapore, which many participants were looking forward to run in. However, today’s PSI levels were unfortunately high throughout the day and the race organisers from New Balance Run On had to decide that the weather was not within the ideal conditions to race. To the participants’ disappointment, the race was changed to a non-competitive walk instead.

Despite this, the haze was unable to cause a damper on the spirits of the 4,000 participants that turned up today and many of them also had a great time at the carnival. While the haze was not within the organisers’ control, the whole event was very well organised and participants were also very cooperative. We can see participants queueing neatly at each booth at the pop-up festival to get their free beer, candy floss, truffle fries and tattoos. The race may not have happen as planned, but there were still smiles on everyone’s faces as they enjoy the food and music at the festival.

Check out our youtube channel for more running and race videos!

Race Review: Commando Challenge 2015 (by ‘SmallSteph’)

By

SmallSteph

-

October 25, 2015

12045367_396669780525143_2427258463489818451_o — Credit: Commando Challenge Facebook Page

Two years ago, I was a disappointed finisher of the inaugural Commando Challenge. We were delayed for hours at the start point along the green corridor, many obstacles broke down beyond repair, and for a registration fee of $90+ we received a transparent plastic bag of a t-shirt and few vouchers as “race pack”. I did not return for the 2014 edition though it was managed by a different organiser.

But I heard that it went well. So this year, since the 2014 organiser is doing it again, I decided to give Commando Challenge another shot. Held at Sentosa, the 6km race over sand, tarmac and jungle, and featured 13 obstacles.

Credits: Commando Challenge Facebook Page

Two tutorial videos were published on the Commando Challenge Facebook page to prepare us for the race but I didn’t feel those were very useful. Perhaps next year the organisers may wish to consider a 30-day pre-race workout plan like The Spartan Race has for its participants.

Compared with the 2013 plastic bag, the race pack this year improved, albeit very slightly. It’s a drawstring bag, with a t-shirt, a can of Monster energy drink, an AXN handphone armband, and a few vouchers. T-shirts were unisex this year, i.e. men’s cut. An XS was still too big for me. The original registration fee was $85, and a $35 discount was extended to past-year runners. I still don’t think the race pack was substantial enough given the registration fee.

We started on time and none of the obstacles broke down. Red3 has done a fantastic overview of the obstacles, so please do hop over if you’re interested to find out about them.

Two years ago I gave up on the ice bath because it was too long. This year I went through both! I couldn’t feel my legs halfway through the first one which was chest-deep, but I decided the only way out was through the roughly 7m-long pool. The numbness took some time to subside. Then I heard from a friend (who finished the 10km Extreme Commando before running the 6km Commando Challenge) that there was a second ice bath. But we only had to crawl through that, without exactly submerging ourselves in the ice and water, so that went fine for me.

Credit: Commando Challenge Facebook Page

Many of the other obstacles require a certain amount of upper body strength, but everyone I witnessed did fine either by themselves, or with the aid of some awesome friends or fellow racers.

The most memorable obstacle for me was the final one, The Electric Shock. Prior to the race, I noticed a post on Commando Challenge’s Facebook wall that they would be bringing this back (from the 2014 race), and somebody responded with a vehement objection. So as I ran through the wires, I made sure to consciously experience the journey.

The voices in my head went something like, “hmm…nothing leh…oh wait. OMGOMGOMGOMGOMG YAY it’s over!”

So I felt the electricity about halfway through. My calves were pulsating. Strange that the feeling was only concentrated at my calves. I kept on putting one leg in front of another, but my legs seemed to have a life of their own and couldn’t stop right after the obstacle was over. So even after a Commando Challenge official hung my medal over me, I went on for a few more steps uncontrollably. Effects of the electric shocks probably differ between people, as some just collapsed for a breather after passing through the wires, and a friend’s ear was still tingling around 15 minutes after the race.

I felt that the most challenging part of the race wasn’t any particular obstacle, but rather running on sand. The uneven and unstable terrain gave my ankles great training. Washing my sandy shoes afterwards gave my arms great training too! Do you have any recommendations for suitable shoes for running on sand? Please share by leaving a comment below(:

Overall, I enjoyed the race and I felt it went well as there were no major mishaps on race day. Nevertheless, a plumper race pack and a women’s cut t-shirt would have been much appreciated.

Running Makes You Poop!

By

Shu

-

October 24, 2015

Ever experienced the sudden urge to do a number 2 while you are running? It can be an embarrassing problem when you are running in a group or even during a race, putting you in a tight and agonising spot. While this may be a difficult topic to approach with your running buddies, let’s not shy away and find out more about the poop:

This might come as surprising, but it is a real problem among runners and there are even names for it. It can be known as mid-run diarrhoea, runner’s trots, jogger’s trots or even runner’s cramps. They have essentially the same meaning – a sudden and overwhelming need to evacuate your bowels during a long run.

A problem more common than you think

In fact, it happens to even the best runners – Paula Radcliffe had to squat at the side of the road to answer nature’s call while she was running the London Marathon 2005. She went on to win the race after pooping, and even setting the world record for women, which still stands today.

Why do you poop during a run?

On the other hand, over exertion can also lead to gastrointestinal stress. As a result, inexperienced runners may experience runner’s trots more often, which adds to why athletes should only increase their intensity and distance gradually.

What can you about it?

Poop before you run – To prevent unwanted bowel movements, the easiest way is to make sure the load is clear. Go for a poop before the race. Have a little food or coffee to activate the bowels and head to the bathroom before you hit the road. A short warm-up run in advance of a race can also help to get the bowels moving and help you empty everything out before the start,

Watch what you eat – Limit or avoid high-fibre and gas-producing foods, such as beans, bran, fruit and salad a day or two before the race. For runners who experience this problem more frequently, it is better to avoid high-fat foods, caffeine, and sugar alcohols. Warm liquids have also been known to speed foods through the digestive tract.

Avoid food 1-2 hours before run – Eating or drinking can activate the gastrocolic reflex, which essentially pushes things out when new food comes in.

Stay hydrated – Prevent your intestines from having difficulty to hold your load in and also to prevent yourself from getting dehydration during the run.

Trial and error to find out which pre-race and race nutrition routine works best for you. The above are simply suggestions for helping your bowel issues during a long run or race, but it may not be the absolute solution for everyone. Having your own tailored nutrition routine also has the added benefit of helping to relieve race stress, which contributes to alleviating gastrointestinal problems.

Good news for us: there appears to be less colon cancer in runners. You may be at lower risk for colon cancer because of your active bowels; the reason being that your bowel contents are not present in your colons as long as non-runners.

Let’s all poop happy and run happy together!

View or share with friends the the full infographic here (click and save image to view the full size):

In Land of the Rising Sun with Flight Centre Active Travel for Osaka Marathon 2015

By

Team JustRunLah!

-

October 23, 2015

Day 1: Arrival

We are excited to be travelling to Japan with Flight Centre Active Travel (FCAT) for the 2015 Osaka Marathon! Part of our team together with the GM of FCAT have touched down and settled in Osaka. Check back daily for a complete travelogue including the race expo and of course the big day on Sunday!

The event

An annual marathon road running event for men and women held in late October in the city of Osaka, Japan. Happening on Sunday, 25 October 2015, the 2015 Osaka Marathon is expecting a staggering 30,000 marathoners. There is also a “Challenge Run” covering a distance of 8.8km. The event will kick off at 8:55 a.m. with the wheelchair race, followed by the Marathon and Challenge Run at 9:00 a.m. Both marathoners and challenge runners will flag off at the exquisite Osaka Castle Park.

The event is jointly hosted by the Japan Association of Athletics Federations and Yomiuri Shimbun, a Japanese national newspaper. Runners are able to select the charity colours representing the charity theme and activities of the charitable organisation they wish to support: Red—to support your hopes to live, Orange—to assist your dreams, Yellow—to support families, Green—to conserve our natural environment, Light blue—to provide clean water, Navy—to brighten children’s future, and Purple—to preserve the beautiful Osaka city.

With FCAT you can combine your love of travel, fitness and adventure.

Click here to enquire about packages!

Photo credits: Matt, GM of FCAT Singapore.

Singapore Winter Run 2016: Bringing You Winter In Summer

By

Team JustRunLah!

-

October 23, 2015

Experiencing a different climate in Singapore seems like a mission impossible. But, coming to Singapore next year 26th of March, is a spin-off of the iconic UK Winter Run Series! Yes, the Winter Run, in Singapore! The organisers are making this a dream come true to many, to bring us Singaporeans a winter in summer, where we can breeze (or freeze) through a 5 kilometre route that boasts 3 different climatic zones with sensational on-route activities and line-ups at this fun-run.

Enjoy 10% off by using code: WINTERRUN10DISCJRL upon checkout!

3 Different Zones For Different Adventures

Fun Zone: Slip into the Fun Zone on the bouncy slide! From clowns and jugglers to carnival games, there is something to keep everyone entertained right here in this zone.

Snow Zone: Be greeted by falling snow flurries welcoming you in the snow zone. In this zone, you are transported into a land of snow-tipped alpine trees, snowmen, and chilly breeze. Filled with wondrous photo opportunities and photobooths, you might want to prepare yourself for the amazing selfies you can take here.

Cold Zone: This is where you experience the freezing winter – evoke all senses as you venture through an ice cave. Prepare for some brain freeze while you grab hold of the ice-cold tasty treats stalls, or jump right into the ice bath; there is no finishing the race without a shiver down your spine!

Chill Out And Have Fun!

Join in the Winter Run and enjoy a cool weekend afternoon with your family and friends. Bring them along to experience this rare winter in summer! Last but not least, don’t miss out on the runners entitlements, including a unique ice medal and a mystery item!

Click here to register for the Singapore Winter Run 2016!

Enjoy 10% off by using code: WINTERRUN10DISCJRL upon checkout!

To each our own: Defying conventional running wisdom

By

Yuhan

-

October 23, 2015

When my brother asked me to plan a half marathon training programme with two runs a week, I refused.

That training plan would flout conventional wisdom, which recommends a minimum of three runs a week, I lectured. Two weekly runs would not meet the mileage commitment required for a half marathon and would cause the long run to exceed 30 percent of weekly mileage.

Then he reasoned, “I don’t enjoy running more than twice a week.” The statement made me rethink the importance of common training guidelines. Why do we run, if not for the sheer pleasure of it?

So I crafted an eighteen-week programme based on two principles. First, the weekly mileage would increase gradually to minimize injury risk, and where the increase was moderate, the mileage remained the same for two weeks to ensure adaptation. He would report any aches and pains, so that I could monitor his fatigue level and adjust the programme accordingly. Second, the lack in quantity would be made up for in quality. He would run at a variety of paces: easy pace for weekly long runs, threshold pace for tempos (from fifth week onwards), and race pace (alternate week) in the last third of the long run. From his easy pace, I calculated the threshold and race paces using Jack Daniels’s running calculator.

Week after week, he checked off the workouts smoothly. His aim was to complete the half marathon in two hours and hopefully to break his personal best of 1:52. I was certain he would break his Personal Best; as for how much, that depends on how much he was willing to suffer during the race. Perhaps 1:50?

He ran 1:48. He was surprised that he could still break his PB in his thirties; I was surprised that running twice a week could yield that race performance and relieved that he escaped unscathed (I know that my body couldn’t pull off that kind of programme without injuries).

While I see conventional wisdom as safety guidelines to minimize injury risks and maximize the amount of running I can do, my brother sees it as an imposition on how he can enjoy running based on his schedule and interest. But behind our different attitudes lies a principle perhaps more fundamental than conventional wisdom: running is to be enjoyed.

Is conventional wisdom useful? I used to answer an absolute yes, but now I also say, to each our own.

Closure of Singapore Rail Corridor in 2016

By

Team JustRunLah!

-

October 23, 2015

Singapore Rail Corridor has been a popular running route, providing runners a safe, uninterrupted and peaceful run in Singapore. This unique corridor is a green passageway stretching from Bukit Timah to Tanjong Pagar and connects many green spaces together along the way. Unfortunately, the Singapore Rail Corridor will be closed in 2016.

New underground water pipeline

Following the press release from PUB on 30 June 2014 – to meet future water demand in the city area, about half of the 22 km pipeline from Murnane Service Reservoir will be laid underneath the lower half of the Rail Corridor. Construction work is expected to commence in first half of 2016 and complete by 2019. The stretch of Rail Corridor on south of Holland Road, which sits between between Tanjong Pagar Station and Bukit Timah Station, will be affected and some sections of the corridor will be closed temporarily.

PUB has consulted the Rail Corridor Partnership Group and assured that an Environmental Impact Assessment study will be conducted before the works to minimise the impacts and that alternative public access will be provided along the corridor to minimise disruption. The pipeline will also go under or around wildlife spots including a bat roosting site, and historic structures such as the former Bukit Timah Railway Station and a brick culvert along the Rail Corridor.

RailCorridor_sg039 — Photo credits: Urban Redevelopment Authority

Long-term conservation of the green corridor

Dr Balakrishnan posted on his Facebook: “I agreed to this plan because it not only enhances water resilience, but it is also one way of guaranteeing uninterrupted public access along this corridor for hopefully a century and beyond.”

Tan Chuan Jin posted on his Facebook: “This is a good move in terms of meeting our water needs and particularly in securing the continuous space we aim to keep as we develop the Rail Corridor.”

While there will be inconvenience for users along the southern stretch of the corridor over the next 5 years, this short-term disruption would eventually lead to the long-term conservation of the corridor. After the pipeline has been laid, the surface of this stretch will be maintained as a contiguous green space for public recreational use.

Head for the Compressport Rail Corridor Run 2016!

Before the rail corridor closes for the next few years, take this opportunity and join in the Compressport Rail Corridor Run which falls on 31 January 2016! Experience a race along the rail corridor, running from the historic Bukit Timah Railway Station via Singapore’s rail corridor to Tanjong Pagar Railway Station. Embark on the 5km or 10km heritage trail, and bring yourself through an enriching journey of history, and flora and fauna. This is a race that you would not want to miss!

Click here now to sign up for the Compr essport Rail Corridor Run 2016!

Cover photo credits: eyepitome.wordpress.com

Interview with Bliss Out Ambassador: Yang Jiamin

By

Team JustRunLah!

-

October 22, 2015

Bliss Out is Singapore’s first mega event that combines yoga and music in one spectacular night. A Yoga practitioner for 2 years, Bliss Out ambassador Jiamin shares with us about her Yoga journey and how we runners can benefit from practicing Yoga.

JustRunLah!: How will you introduce yourself to Singapore running & fitness community?

Jiamin: Hello! I’m Jiamin, currently working as a freelance yoga instructor. My favourite ways to sweat are Ashtanga yoga and dance (salsa and standard ballroom). Follow me @jyan_g on my sweat journey! If you ever need help in getting started, I’ll be more than happy to assist you!

JustRunLah!: When did you first pick up yoga (what age) and what inspired you to do so?

Jiamin: I did my first Ashtanga session when Kino Mcgregor came over to Singapore in March 2014, I was 22 then. I’ve been following her on instagram and she’s such an inspiration! When I heard she was coming to town, I knew I had to go even though I had zero background in Ashtanga. Out of curiosity I decided to explore more about Ashtanga and I fell in love with it. Shortly after I took my teacher training (in Nov 2014).

JustRunLah!: Would you say that one needs to have a certain mindset to take up yoga as a sport/exercise activity?

Jiamin: Practicing with non-attachment to the results. Be present in yoga throughout the practice, wherever you are at, be true to yourself.

JustRunLah!: Physically, Mentally. On the mat, off the mat, how has yoga improve your life?

Jiamin: Dedicated yoga practice definitely improved my overall physics. I was diagnosed with Spondylolisthesis in June 2014. Yoga helped to strengthen the core, and soon, the tremendous pain I was experiencing was gone day by day. Through asanas, I was able to better concentrate and persevere. It’s a control of mind over body. I always tell myself that I can do it, push myself a little more to get out of my comfort zone.

JustRunLah!: Is Yoga just all about stretching for runners?

Jiamin: For sure, stretching helps to relieve the tightness in the muscles that runners have built up over. However that’s not all. Practicing yoga also helps to improve overall physical and mental conditions. Physical benefits are strength, flexibility and balance. Mental benefits are concentration (staying focused) and perseverance. All these play a part for runners as well.

JustRunLah!: What are your future goals?

Jiamin: To stay healthy and maintain good relationships with the people around me.
I would love to hold retreats and set up my own studio in Bali someday.

JustRunLah!: One reason why the running & fitness community should join Bliss Out 2015?

Jiamin: It’s gonna be fun and exciting! Don’t miss out!

JustRunLah!: What advice would you give to all participants at Bliss Out 2015?

Jiamin: Let your hair go and enjoy!

JustRunLah!: Finish this sentence: Yoga is…

Jiamin: Addictive! ?

Running Through The Years In Singapore

By

Shu

-

October 20, 2015

We may have a steadily growing running community in Singapore now with race events occurring every weekend, but things were not looking as great in the past. Athletes from the past generation did not receive as much support (financially and also in terms of supporters at events); many of them had to work to pay for their own trainings and to represent Singapore in the global arena.

With the formation of Singapore Amateur Athletic Association, and athletic clubs like Swift Athletes Association, Singapore gradually gained more recognition in the sports sector and eventually, till today, athletes receive plenty support from government and locals for training and competitions.

Here is a brief infographic running through the years in Singapore:

How Do You Know If You Are Overworking Your Body?

By

Shu

-

October 20, 2015

It can be difficult to predict how much exercise is too much for our body and it can be enticing sometimes to push ourselves to achieve a certain goal. When that happens, overworking will only have a backwards effect on our body and we may even end up getting injuries. But always remember: have sufficient rest, replenish your bodily fluids and allow your body to recover. Rest helps to rebuild your muscles and allows them to grow back bigger and stronger.

There are several different signs for how you can tell if you are overworking your body. Check out this flowchart below for some simple ways to know if you have been pushing your body too hard:

Quick links

Bliss-Out Fringe Event @ The Yoga Co, Review

By

Ginni

-

October 20, 2015

Hey fellow Yogies! How does groovin’ to some good music after an awesome (hot) sunset yoga session sounds?! Head down to Singapore’s first ever Yoga+Concert event “BLISS OUT” at The Meadow @ Gardens by the Bay on 12th December 2015 for to find out more!

As a lead up to the main event, the awesome folks at Bliss Out organised a yoga+cookout session for us. So while the haze kinda cleared up one fine Sunday morning, bestie Jerine and I attended one of the sessions by Bliss Out at The Yoga Co for a session by Angie (check out @sassyyogi on IG) followed by a pasta cooking demo by FunkyChef Melvin.

Both of us were psyched as it’s our first time at The Yoga Co.! Upon arrival at the studio, we were greeted by a really cosy living area where everyone gathered for a short briefing before class. We loved the decor there – filled with intricate decorations which made the whole place comfortable with a modern-rustic touch.

Class was delayed slightly for about 5mins but that’s okay. The moment we stepped into the studio I looked to Jerine and exclaimed: “So this is the famous white windows where all the local yogis practice and take their awe-inspiring stance and poses”!

And so, we settled down and began our 1hr practise. Man, and I’ve to say it’s been a while since I last practised yoga since my previous membership expired earlier this year. Instructor Angie was very patient in her coaching and did constant checks on everyone to make sure we were all on pace. It’s a pity I didn’t bring my phone into the room, otherwise I would’ve attempted a shot against the ‘famous picturesque white window backdrop’ too! Haha.

Nearing the end of our practise, we had to not only resist the urge to ‘give up’ to the workout, we also had to resist the fragrance of frying BACON teasing our senses! I reckon it’s Chef Melvin and his crew outside preparing the food for the cooking demo.

After the lesson, we were handed a packet of Vita Coco. As many of you might notice, coconut water is the “IN” thing right now as it contains lots of natural electrolytes for recovery after a workout. Thank you Vita Coco for the coconut water! 🙂 It was amazing!

Alas! Time for cooking demo! Today’s Menu: Truffle Carbonara Spaghetti and Soya Milk Poached Chicken Fusilli in Thai Pesto, courtesy of San Remo and FunkyChef Melvin. Doesn’t it sounds delicious? Chef Melvin was really fun and engaging! Throughout the demo, he offered tips on cooking pasta such as “Did you know you are not supposed to rinse the cooked spaghetti in cold water? San Remo’s pasta has the highest starch content among all other brands?” Very quickly, we came to the end of the Bliss Out fringe event. Before we left, the good people of San Remo also gave us each a goodie bag which was rather heavy. (see picture below to know what’s given inside the goodie bag)!

All in all, we enjoyed ourselves with the simple and cosy line up of activities. What better way to spend the Sunday morning with your bestie! Thank you Bliss Out for organising this 🙂

Can’t wait to work out and rock out on 12 Dec with you guys!

Team Costa Top 10 Series – Lower Peirce Reservoir

By

red3

-

October 19, 2015

Commissioned in 1912, Lower Peirce Reservoir is the second oldest reservoir in Singapore. Impounding the upper-reaches of Kallang River, the reservoir is surrounded by a mature secondary forest interspersed with rubber trees and oil palms.

With an early morning start we had the pleasure of soaking in the serene surroundings of the reservoir and the crystal clear reflections in the water.

With well laid plans (or perhaps not) we split into two groups: one for the 9km loop and the other for 3km loop. John and I stayed together, Zuzana followed her program and the rest of the gang; Chris, Stan, David, Michelle and Avni, tackled those well laid plans (or not).

11028357_10153029890548193_7327742378999752220_n — The well laid plans, it was thought.

The blue loop was meant to be 3km but it didn’t take long to figure out that what looked good on a map didn’t necessarily give you access in real life. So when the start of our route was inacessible we opted to go in the opposite direction onto a 900m boardwalk that crossed the edges of the reservoir and into the secondary forest.

The boardwalk location was beautiful but not conducive to running. The boardwalk itself was narrow (1.5 persons wide) and already filled with a steady stream of morning walkers and families with little ones. With my balance still askew post ankle injury I wasn’t game to tackle jogging around the people and hoping that I wouldn’t fall into the reservoir.

John and I chose to walk instead and enjoy the location. Once we returned we bumped into Zuzana and decided to walk to Grub Cafe in the neighoburing Bishan Park and wait for the rest of the group.

In the meantime, elsewhere in the park the group discovers that their well laid plans have thoroughly gone off the rails. Cutting through brush and jungle like true pirates on a hunt, to their utter horror they accidentally found themselves on the golf course instead of around it. Desperate to get off swiftly, preferably with stealth and invisibility (pirate swashbuckling all gone now) they found themselves sprinting across the course as if they were crossing the Mexican border. Mission accomplished and back on track they completed their hilly run knocking up 9km along the way.

Finishing off at Grub Cafe with a hearty breakfast as usual, we swapped stories of accidental exploits and adventures. Can’t deny though that wherever we go for our runs, Singapore is a beautiful country with lots of outdoor activity opportunities and lots of very good hearty breakfasts.

Cheers

5 Workouts to Smash Your Personal Best

By

Team JustRunLah!

-

October 19, 2015

Heading to the gym and need a set of workout to follow? To become a stronger runner, it is not just about the legs; we also have to work on our core stability and upper body mobility for improved posture and more efficient movements. You can try these 5 simple workouts at the gym or even at home:

Side Planks

Support your body weight on one elbow (directly underneath shoulder). You can add variations by lifting the free arm upwards (with weights for additional challenge) or lift one leg up to do a scissors kick.

Russian Twists

Sit on your bum, lift your legs up with your knees bent at a ninety degree angle and lean back to balance yourself. Keeping a straight body, and then twist with your body weight (or with a dumbbell or medicine ball to add weight of resistance). When doing the twist, look straight ahead, twist your torso and not your head, while keeping your neck neutral.

Bridge Leg Raise

First get into position by lying on your back with your arms alongside your body. Put your feet hip-width apart and raise your hips. Then find your balance and lift one leg up while pulling your shoulder blades back throughout.

Squats

Begin in a standing position and bend your legs and knees at a 90 degrees angle. Make sure your knees do not extend beyond your feet and keep your body balanced.

Walking Lunge

Lunge forward keeping your chest up, your knee at 90 degrees and your back knee touching the ground and then continue so it replicates walking. You can also add weight resistance to this workout by lifting weights above your head while keeping your arms straight.

THE WORKOUT

These exercises work best in a combination circuit, where you can do 2 complete circuits, rest for 2 minutes, and complete another 2 circuits. This will give you a quick 30 minute workout and you can still work on the treadmill or go for a small jog after this.

Interview with Kirsty Smith

By

Team JustRunLah!

-

October 19, 2015

Kirsty Smith will be participating in the upcoming Polar-Circle Marathon with Kate Gray end of this month. Justrunlah had a chat with Kirsty to find out what inspires her to run and how she feels about competing in the coolest race in the world!

JustRunLah!: How will you introduce yourself to Singapore running community?

Kirsty: My name is Kirsty Smith. I’m a sports nutritionist living in Singapore with my husband and 3 young children. I love trail running and being able to explore different environments and nature through running.

JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?

Kirsty: I’ve always been active but only took up running about 5 years ago whilst living in Moscow. After having my second child it was a great way to get back into shape and have some time to myself. I ran my first half marathon in Sweden 4 months after I started running and that was the start. Someone once told me I’d never run in Singapore because of the heat and humidity – how wrong they were! The 25km North Face trail races are now part of my annual calendar – they also provide great food at the end (the thought of which helps in the last few kms).

JustRunLah!: Would you say that one needs to have a certain mindset to take up the challenge of Polar-Circle Marathon?

Kirsty: Yes definitely. I think you need to be able to trust yourself and be resourceful. The conditions in Kangerlussuaq, Greenland are estimated to be around -15 degrees Celsius (or colder) at the start, warming to between -5 to -10. There is a possibility of snow (actually light snow is predicted on the day) and a high likelihood of strong winds. Living and training in Singapore, we’ve not had an opportunity to understand running in these conditions nor test our kit. Gels and food for the race will need to be kept close to the body to prevent freezing! We also only have a few days to acclimatise. All these aspects are part of the adventure! We’ve researched and prepared as well as we can and thanks to this my mindset is one of excitement about a unique challenge rather than fear of the unknown.

JustRunLah!: What advice would you give to all participants at any marathon?

Kirsty: Actually this is my first marathon! So let’s see…

JustRunLah!: What is your mantra for when the going gets tough in a race?

Kirsty: It may sound like a cliche but I try to take one step at a time and break things down into small chunks of time.

JustRunLah!: Anybody to thank for this incredible journey?

Kirsty: My husband and kids for their unwavering support and similar love of adventure. My friend, and running partner, Kate. Not many people will do the crazy adventures we’ve done i.e. Mt Rinjani Ultra-marathon! And now the polar circle! Lexxus, and the team from F1 Runners for teaching me how to run better and for being such a welcoming and inspiring group.

JustRunLah!: Finish this sentence: Running has…

Kirsty: Running has given me and taught me so much. I’ve made great friends and met loads of interesting and fun people, explored beautiful environments, and got in much better shape!

Race Review: Newton Challenge 2015 [32KM] (by MJ)

By

MJ

-

October 19, 2015

The Preparation

There was no preparation for the 32km race whatsoever. Thanks to the haze, I only managed to squeeze in only 3 runs for the entire Sep 2015! A grand total of 18km!! This was why I was contemplating not to turn up for the race. But after collecting the race pack, I decided that I should give it a try to see if really can mind over body and complete the whole race in one piece.

The Day Itself

The race was scheduled to start at 5am. So I woke up at an unearthly hour of 3am, grab a quick light breakfast, before heading off for Big Splash. I was surprised to see a rather empty car park at Big Splash when I reached around 3.50am. Found a good spot and parked my car. As usual, made my way to the mobile toilet and did the usual warm up and stretching exercise. The sea breeze was a welcome and the haze seemed to have disappeared.

Soon it was 5am, with the usual fanfare, we were flagged off for the race. Yipee…..so I ran at my usual pace for the first 8 km. The sea breeze was great and boosted my pace. I consumed my energy gel and down a couple cups of Pocari Sweat at the hydration point, and continued with my next 8km. The lack of training began to take effect at around 16km. I started to slow down to a crawl. I consumed my 2^nd energy gel, washed down again with some Pocari Sweat, and started to walk for quite a distance before regaining sufficient breath and stamina to run. But after about 1 – 2 km, my stamina fizzled out again. So I ended up jogging at a snail pace and reached 24km, huffing and puffing. Took another shot of energy gel and lots of isotonic drinks. This time round, my legs refused to even jog. The warning signs of muscle cramps also started to manifest itself around my tired legs at this point of time. Not wanting to end up writhing on the ground like some of the runners with muscle cramps, I decided to play it safe and strolled all the way to the 32km.

The Aftermath

I was elated when I collected my medal and finisher tee at the finishing point as it was indeed quite a feat that I could complete the entire 32km, with so little training. New runners should not try this as prior to this I had been racing half marathons for the past 6 months and had built up some foundation. The food supplied at the finishing point was fantastic. There were quite a selection such as nasi lemak, yougurt, biscuits, bananas and ice cream. I spent a considerable time eating those and listened to the luck draw session. Although I did not win anything, it was a memorable race, with great weather (thanks to the haze?) and fantastic food.

Next race? I dare not even think of it. The Standard Chartered Full Marathon. Faintz……