A Cause Greater

By

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September 13, 2015

I write this with particular reference to the Race Against Cancer, though I’m sure some portions may resound with participants of other races on the 13th September 2015 as well.

Social media sites of the Race Against Cancer (RAC), Yellow Ribbon Prison Run and POSB PAssion Run for Kids were constantly scrutinised by eager participants over the fateful weekend. All these races were championing honourable causes – cancer, ex-offenders or character development in children.

Alas, it wasn’t to be as all three had their competitive runs cancelled. I personally had registered for RAC, having participated in the previous 3 editions and having witnessed various individuals tide through cancer.

A couple of my friends and I weren’t to be deterred, however, with the intent to run our own races. The event organisers had made a justified decision and cancelled RAC for the safety of participants, yet beyond the event laid the cause. I was determined to run my own Race Against Cancer, one that couldn’t be cancelled.

Due to the diurnal variation of the PSI, I was expecting it to be in the moderate range by the time morning arrived and was prepared to run my own race, possibly at Macritchie, while donning the Race Against Cancer Event Tee (of note, I rarely wear Tees to run due to the weather -but I was prepared to swap my usual singlet for this event’s tee in order to make the reason I was running known to others).

The option of running outdoors wasn’t to be as the 3-hr PSI was in the deeper into the unhealthy ranges, hovering around 150ish at about 7am. Unwilling to concede to the unfortunate circumstances, I proceeded to the treadmill indoors.

A long time treading. — All in all, a long time treading.

I’m sure many of us participants were frustrated over the cancellation of the competitive runs – we’ve all been training, we’ve all made sacrifices. Yet may I remind everyone that we are supporting a cause greater and are not mere participants of merely a running event. I’ve accomplished what I set out to do for this cause this day. I challenge everyone who’s feeling frustrated and encourage everyone who has the lingering thought of unfinished business to find any means one can to rectify it.

Sure, the Race Against Cancer was Cancelled. Yet the cause and hope remains to one day, cancel cancer. We may or may not be able to cure all, yet I believe we can cancel the fear. Why? Because there is no fear in love, because perfect love drives out fear.

Race-Against-Cancer-2015-moses — Race Against Cancer 2015

Hazy Sunday (8am: PSI 165) – POSB PAssion Run for Kids 2015

By

Team JustRunLah!

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September 13, 2015

With the PSI index 165 at 8am this morning, POSB PAssion Run for Kids 2015 was one of the races that had to be called off. Despite organisers initial thoughts to carry on the walk, at the end all categories were cancelled. With an announcement the organiser made clear that “Participant’s health and safety are of utmost importance” and they sought everybody’s kind understanding.

As most kids have were looking forward to the run, the carnival on site has continued. Organisers have lined up a series of activities for participants and their children to enjoy. At the carnival, Minister Lawrence Wong launched an SG50 commemorative book put together by our kids envisioning how Singapore will be like at SG100. This initiative was supported by the POSB PAssion Kids Fund.

We appreciate the great effort with the impromptu flexible arrangements

Hazy Sunday (7am: PSI 162) – SAFRA Celebration Run & Ride 2015

By

Team JustRunLah!

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September 13, 2015

With the PSI index hovering at 150+ this morning, many races had to be called off. Instead of cancelling the event completely, SAFRA Celebration Run & Ride organisers converted both the 5km run and 1.5km runs into a walk.

Thumbs up to the organizers for placing participants’ health and safety as their top priority; those not feeling well were advised not to participate at all and the rest were advised to go at their own pace. It is never easy to call off a run or amend any event particulars, so we appreciate the great effort when it comes to impromptu decisions like this.

Haze conditions – 13 Sept 2015 Race statuses [Last update Sun 5:40am]

By

Team JustRunLah!

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September 12, 2015

With 5 races happening tomorrow in Singapore, we will be updating this post as announcements are coming out.

As of now, the statuses are:

Singtel Race Against Cancer 2015 – Cancelled

POSB PAssion Run for Kids – Cancelled.

Yellow Ribbon Prison Run 2015 – 10km Cancelled, 6km fun run will be turned into a 6 km walk

The Clementi Vertical Marathon 2015 – PSI below 100: Proceed as planned. 101-150: Run at own risks. Over 150: To be cancelled

SAFRA Celebration Run & Ride 2015 – Converted into a walk

All announcements:

POSB PAssion Run for Kids 2015 [8:00 am]

POSB PAssion Run for Kids UPDATE: Dear participants, as of 8am today (September 13, Sunday), the 3-hr PSI has increased to 165. As such, regrettably, the 3.5km Family Walk will also have to be cancelled.
Please note that we have lined up numerous activities at the carnival which will take place at the promontory.

They include :
– Art Jamming
– Robotronics (Robotics, 3D Modelling and Printing)
– Environmentalist Corner (Conversion of recycled materials to air fresheners)
– Artist’s Corner (Balloon Sculpting)
– Kids Bazaar (Sale of items by little entrepreneurs)
– POSB PAssion KidsWrite Booth (Showcase of SG50 book, little museum and vision cards board)
– Laser Tag
– Inflatable Rock Wall
– Stage performances and free hourly giveaways
– Food and Beverage booths
– And much more!

At the carnival, Minister Lawrence Wong will be gracing the event and launching a special SG50 commemorative book, enabled by the POSB PAssion Kids Fund. This book was specially put together by our kids and shows how they envision what Singapore will be like in SG100.

Kindly note that participants of the competitive races can collect their medals at the carnival. Alternatively, separate medal collection arrangements will be announced shortly.
Thank you again for supporting the POSB PAssion Run for Kids!

SAFRA Celebration Run & Ride 2015 [5:13 am]

Both the 5km run and 1.5km runs for the SAFRA Celebration Run & Ride will be converted into a walk. The 3-hr PSI reading has exceeded 100 and is in the unhealthy range. Participants’ health and safety are our top priority. Flag off timings remain. Participants to take part at their own discretion; those who are not feeling well are advised not to participate and the rest are advised to go at their own pace.

Participants of the 5km run may collect their medals and participants of the Run & Ride categories can collect their Universal Studios Singapore tickets at the Coliseum from 8-10am today. Do bring along your running bibs for identification. We will also be arranging for an alternative date(s) for medal collection at SAFRA Mount Faber to be advised later for those who decide not to come.

Participants are advised to reduce prolonged or strenuous outdoor physical exertion. Visit www.haze.gov.sg for more information on the haze.

Yellow Ribbon Prison Run 2015 [5:11 am]

Dear Runners,

The 24-hr PSI at 5 am, reads at 106 to 124 PSI and the 3-hr PSI reads at 147. This PSI reading still falls within the unhealthy range. The Yellow Ribbon Prison 10km competitive walk will be cancelled and the 6km fun run will be turned into a 6 km walk. As much as we would like the Yellow Ribbon Prison Run to take place, our participants’ safety is of utmost importance to us.

In its place, the 6km walk will still be available for participants, provided the PSI readings stay within acceptable levels. The 6km route takes you through our Happily Ever After Running Trail, which includes scenic and historical prison sites.

Our Carnival will also include many interesting and meaningful activities for everyone to enjoy. Look out for a special performance by the Philharmonic Winds and inmate performers or explore our Rehab fair to find out more on how you can help in the reintegration efforts of ex-offenders. Show your support for ex-offenders and help us build The Road To Acceptance.

For your safety, we will continue to monitor the haze conditions. If you’re feeling uncomfortable or have any heart or respiratory problems, please take it slow and avoid strenuous activity. For further assistance, please approach a Road Marshall who will be able to assist you.

POSB PAssion Run for Kids 2015 [5:00 am]

POSB PAssion Run for Kids Update:

Dear participants, as of 5am today (September 13, Sunday), the 3-hr PSI is 147.

As such, we regret to inform you that the 10km Adults’ Competitive run and the run in all Kids’ Categories will have to be cancelled. The 3.5km Family Walk will however still proceed and participants from the competitive races are welcome to join in the Family Walk.

Like you, we are disappointed as we have been looking forward to the run. However, your health and safety are of utmost importance to us, and we seek your kind understanding.

Do still join us at the carnival! We have lined up a series of activities for you and your children to enjoy.

At the carnival, Minister Lawrence Wong will be launching a SG50 commemorative book put together by our kids, that envisions how Singapore will be like in SG100. This initiative is supported by the POSB PAssion Kids Fund.

For the participants of the competitive races, you will be able to collect your medals at the carnival. Alternatively, a separate medal collection will be arranged at a later date which will be announced shortly.

It is unfortunate that we are unable to proceed with the run due to the haze conditions, however your health and safety take priority. We thank you again for supporting the POSB PAssion Run for Kids 2015.

The Clementi Vertical Marathon 2015 [4:20 am]

HAZE ADVISORY

Dear participants of The Clementi Vertical 2015,

As of 12am, 13th September 2015, the PSI level in Clementi Area is at an unhealthy range.

We have received several feedbacks that you are interested to continue conquering the steps up Blk 441B. Hence, the committee has decided to cancel the event only by category.

The status of each category would be based on the 3-hr PSI reading at the following timing on the 13th September 2015.

Category – Time of PSI reading
Men’s Open – 0600
Women’s Open – 0700
Veteran’s Open – 0800
Youth’s Open – 0800
Relay – 0900

Haze Advisory for the PSI reading will be as follows:
– For PSI below 100: The event will proceed accordingly.
– PSI 101 to 150: Participants will run at their own discretion.
(We do not recommend for participants with breathing difficulties and/or physical discomfort to continue participating in the race at this level.)
– PSI above 150: That particular category, at which the time of PSI is read, will be cancelled.

We will update consistently via our website (http://www.clementivertical.com/), Clementi Youth Facebook page and event page. For any cancelling of a category, the affected participants will be receiving updates via email and sms.

We would like to thanks everyone for your support and hope the condition of the haze would be better in the morning.

Thanks.

Regards,
The Clementi Vertical 2015 Organising Commitee

Yellow Ribbon Prison Run 2015

12 September 2015 @ 10.11pm
[LATEST UPDATE]

Based on the 24-hr PSI or 3 hr PSI reading (whichever is higher) from 5am onwards on Sunday, 13 Sept, we will adopt the following measures:

If PSI readings exceed 100, the 10km competitive run will be cancelled, and the 6 km fun run will be turned into a 6 km walk. The 6km walk will take you through the Happily Ever After Running Trail, which includes scenic and historical prison sites, ending at the carnival site within the Changi Prison Complex. Nevertheless, participants are advised to take it slow and avoid strenuous activity. 10km runners are invited to join the 6km walk.

If PSI readings exceed 200, both the 10km competitive run and 6km run will be cancelled and there will not be any 6 km walk also. Instead, buses will ferry participants from the pick up points straight to the carnival site within the Changi Prison Complex. At the carnival site, there will be many exciting activities for everyone to enjoy. Look out for a special performance by the Philharmonic Winds and inmate performers, and explore our Rehab Fair to find out about prison life and rehabilitation.

Your health and safety are of utmost importance to us. We thank you for your patience and kind understanding. Remember to look out for our broadcast tomorrow morning at 5am via our social media platforms, website, mobile app and SMS blast.

Singtel Race Against Cancer 2015

[Cancellation due to Haze]

As at 9:00PM, the PSI levels are within the unhealthy range. In light of the poor air quality, and for the safety and health of runners, volunteers, staff and beneficiaries, we regret to inform you that the run will be cancelled.

For all registered 15km and 10km runners who wish to collect your finishers’ medal from Singapore Cancer Society. The collection details are as follows:

Venue: Singapore Cancer Society Office
Address: 15 Enggor Street, Realty Centre, #04-01, Singapore 079716
Opening hours: Monday to Friday, 10.00 am to 5.00 pm
Collection period: 14 to 30 Sep 2015 (Closed on Saturdays, Sundays & Public Holidays)
Please present your Race Bib upon collection.

We apologise for the inconvenience caused.

Yellow Ribbon Prison Run 2015

Haze Condition Update:

Dear runners,
the PSI readings have been hovering in the unhealthy range for the past few days. We are continuously monitoring the haze conditions in view of our upcoming Yellow Ribbon Prison Run this Sunday.

Should the haze condition worsen, there may be a possibility of a scaling down of activities or a cancellation of the Run for the safety and health of our runners.

The decision on whether to proceed with the Run will be made by 5 am tomorrow morning. Look out for our update via our social media platforms, website, mobile app and SMS blast. Thanks for your patience and fingers crossed the unhealthy levels don’t persist!

SAFRA Celebration Run & Ride 2015

The 3-hour PSI reading is currently in the unhealthy range. We are closely monitoring the situation in view of the SAFRA Celebration Run & Ride planned for tomorrow. The organising committee will make a decision at 5am tomorrow morning on whether to proceed with the 5km and 1.5km runs, and the post-run activities, depending on the prevailing haze condition. Updates will be posted on SAFRA Facebook and the event website (www.safra.sg/celebration). An SMS notification will also be sent to participants. We hope the haze will clear up!

Singtel Race Against Cancer 2015

Your health and safety is of great importance to us. We are closely monitoring the PSI readings. Although the most recent 3-hour PSI reading has reached 133, the organising committee will make the final decision at 9.00pm tonight on whether to proceed with the event.

You are strongly encouraged to follow us on our Facebook page: Singtel – Singapore Cancer Society Race Against Cancer for updates. In the event that the race is cancelled, we will make the announcement over our social media, as well as send an SMS to your registered mobile number.

POSB PAssion Run for Kids 2015

Dear participants, as of 6pm today, September 12 (Saturday) the 3-hr PSI reading is 133.

At the same time, we have received feedback that many of you are eager to run and hopeful that the haze situation will improve by tomorrow morning. As such, we will continue to closely monitor the haze situation and hope that the conditions improve.

Based on the 3-hr PSI reading at 5am tomorrow morning, September 13 (Sunday), we will adopt the following measures:

· If PSI readings exceed 100, the 10km Adults’ Competitive and Kids’ Categories will be cancelled
· If PSI readings exceed 150, the 3.5km Family Walk will also be cancelled
· If PSI readings exceed 200, the carnival will be cancelled as well

Your health and safety are of utmost importance to us. At the time of flag off, we will still be closely monitoring the situation and may cancel the run if the haze conditions worsen.

We thank you for your kind understanding. Remember to look out for our announcement on our Facebook page tomorrow morning (September 13, Sunday) at 5am.

Fingers crossed! Let’s hope that the haze clears up!

For the latest PSI readings, please visit www.nea.gov.sg

The Clementi Vertical Marathon 2015

HAZE ADVISORY – For PSI below 100: The event will proceed accordingly PSI 101 to 150: Participants will run at their own discretion. (For this matter, we recommend that participants who have breathing difficulties/are not feeling well should not to participate.) PSI above 150: The event will be cancelled.

5 Reasons To Travel To Singapore For A Race

By

Team JustRunLah!

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September 11, 2015

Are you planning a visit to Singapore? If you are up for the challenge, why not sign up for a few races over one weekend? As you race you will get to enjoy some of the best sceneries in Singapore. It is definitely a unique way for you to get to know some locals and immerse in the local culture in Singapore!

Interview with Spartan Race Founder and CEO, Joseph De Sena

By

Team JustRunLah!

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September 11, 2015

On 15 November 2015, the World’s Best Obstacle Race – Reebok Spartan Race, will be coming to Singapore for the first time ever! In this exclusive interview, JustRunLah chats with Joseph De Sena, founder and CEO of Reebok Spartan Race, to get an insider’s scoop of everything about the Spartan Race!

JustRunLah!: Can you introduce yourself and the race to Asia?
Joseph: Sure. My name is Joseph De Sena and I’m the founder and CEO of Reebok Spartan Race, the world’s leading obstacle course racing company. I founded Spartan Race in 2010 and the brand has since grown to include more than 240 events in 25+ countries, 1 million-plus global participants and key lifestyle sponsors including Reebok and NBC Sports.

I’ve always competed in extreme sports adventures, something that I feel really tests my mental and physical endurance against nature. So far, I’ve done over 50 ultra-events – one year I did 14 Ironman events. Most of the races I do are 100 miles or more with a few traditional marathons in the mix, just for fun!

Joe doing fire jump — Joseph doing fire jump

JRL: Spartan Races in Asia, can you let us know how it all started?
Joseph: Spartan Race grew up through the foothills of US in Vermont, quickly spread across America and then Canada, Latin America, Europe and even Dubai- it made sense that Asia Pacific, which represents 60% of the worlds population, would follow.

Spartan Race entered the Australian market as the ninth obstacle course race (OCR) entrant and climbed to become the number one in market share. Our global partner, Reebok, expressed a huge interest in the license for South Korea and since then, the races that have been held in South Korea have always soldout, despite participants having to endure a 3-hour one-way bus ride from downtown Seoul to the race venue even before doing the race.

We feel like we’re definitely onto something here in Asia!

JRL: In Asia, there are other obstacle races. How are Spartan Races different from them?
Joseph: The ultimate vision for Spartan Race is that it becomes an Olympic sport, and we have been working very hard on this for a little while now. There is definitely an element of serious sport to the race- everyone is timed, the obstacles are not easy and the experience of training and doing one really challenges the human mind and body. In the same breath, we also cater to all fitness levels and are extremely inclusive because the idea of being a Spartan and overcoming the odds apply to everyone- the best athletes in the world, people who are battling health and weight issues, and people just having fun with their buddies- the teachings are universal.

JRL: Will there be any differences racing them in Singapore/Malaysia as compared to Europe/US?Joseph: Spartan Races throughout the world are executed at the same level of challenge and difficulty. We’ve had an incredible set of obstacles produced in Southeast Asia for the upcoming races with no efforts spared to ensure that the experience we are bringing will on par with Spartan Races anywhere else in the world.

The main differences will lie in the venues of the races- terrain and conditions always vary which makes every race new and exciting for racers who are looking to attempt multiple races in Asia.

JRL: What are the challenges faced bringing the race to Asia and what do you wish the races in Asia to evolve to?
Joseph: The challenges faced with bringing the race to Asia are similar to those we face bringing the race into any new market- seeking approvals and building relationships with different governments present different sets of opportunities and challenges.

For us, our top priorities are always safety, and the way we have executed our events and obstacles have always demonstrated this. However, when it comes to dealing with different markets, we find that some countries are simply more receptive to allow certain obstacles and race conditions than others.

Our vision for Spartan Race in Asia would be our very own version of the Spartan Race Asia Championships. Following the current models we have for the European Championships, we would love to grow the Asian Spartan race community into one that travels within the region to attend races of all levels (Sprint, Super, Beast) and have the best from the Asian Championships then represent the region at our annual World Championships, which to date, has only ever been held in the US.

Someday soon, we also hope to host the World Championships in an Asian country.

JRL: What do you think the future has in store for Spartan?
Joseph: Building the Asian market in every country in Southeast Asia, China, India, and Japan, to bring the world’s fastest growing participatory sport to the masses. We want to continue transforming people’s lives by using the Spartan Race as the catalyst for change.

JRL: How do you wish the race to inspire the people in Asia?
Joseph: The OCR model is a relatively fresh concept in Asia, which means that we can offer a unique experience to a growing passionate community of adventure racers. Obstacle racing is now the fastest growing participatory sport in the world. Anyone can do it. People of all ages and fitness levels. It is the thrill of the unpredictable. Asia seems to have a big fitness culture and we see this as a great chance for us to give people an exhilarating ‘wow’ experience, and create a great first impression of the race form.

In other parts of the world, we see so many people come forward to try the race even if they have never done any kind of race before- the idea of becoming a ‘Spartan’ and what it means- it really drives people. And once they’ve done it once, overcome those obstacles and crossed the finish line- it’s addictive.
We also host a Junior Race for children aged 4-13 years old. Children are a huge part of the Spartan philosophy- teaching them how to overcome obstacles at such a young age are important lessons they can take with them into adulthood.

Additionally, not every child may be great at an athletic sport like soccer or basketball but all kids can be good at OCR simply because the motions and actions are so instinctive to them. It puts all children on an amazing level playing field and allows each of them to be cool mini Spartans.

I look forward to hearing some great Spartan stories coming out of Asia in the next few months!

JRL: Lastly, to all the finishers at Spartan Races (Asia), three things you hope they take out of the race!
Joseph: 1. How challenging but satisfying the race is to overcome and accomplish.
2. Inspiration to push forward and try more difficult race categories – the Super and the Beast- by travelling around Asia and the world, to achieve their Trifecta title.
3. Burpees, burpees, burpees. This is the currency of Spartan. The burpee is challenging but so effective as a total body exercise- if there was one exercise to train with in the lead-up to a race, this is the one. Committing to a Spartan Race is a tough investment in yourself- you are pledging to kickstart a lifestyle of change and a challenge to your body and mind. Burpees will facilitate this process.

JRL: Finish this sentence: The type of people that compete in a Spartan race are……
Joseph: ready for transformation. The race is a vehicle for positive transformation, both physically and mentally.

Compressport Rail Corridor Run 2016: 3 Reasons to join!

By

Team JustRunLah!

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September 10, 2015

Mark your calendars for next year’s Compressport Rail Corridor Run 2016, Singapore’s thrilling heritage run taking place on 31 January 2016, Sunday! Take part in the 5km Fun Run or 10km race that covers the trail route stretching from the historic Bukit Timah Railway Station to Tanjong Pagar Railway Station. Here are 3 reasons why everyone should take part in this trail and heritage running event:

1. Exclusive Compressport Race Pack

Compressport is a 100% Swiss company with 100% European made products and it is the only compression in the world that is backed with a 2-year warranty policy. Being the title sponsor for the Compressport Rail Corridor Run 2016, participants not only get to enjoy a wonderful trail race experience, but also get to receive exclusive benefits from the globally renowned compression brand!

All race participants get to enjoy up to more than $100 worth of Compressport products including a Compressport T-shirt (worth S$49.90), Compressport drawstring bag (worth S$19.90) and beautiful finisher medals for both 5km and 10km categories. On top of that, 10km participants get to receive a complimentary pair of Compressport Pro Racing Compression Socks (worth S$29)!

2. Singapore’s Thrilling Heritage Run

Runners will run on crushed stones path where the railway line was once laid in an idyllic natural setting. This feeling will give runners an adrenaline rush in contrast to the typical road races in our urbanized environment.

The railway line along the Rail Corridor serves as a reminder and a physical historical record of the relationship between Singapore and Malaysia. The scenic and tranquil route stretches from the Tanjong Pagar Railway Station, the Bukit Timah Railway Station, including the cast iron railway bridges across Bukit Timah Road, Upper Bukit Timah Road and Ulu Pandan Canal. Therefore, the Compressport Rail Corridor Run 2016 will be a run through heritage, nature and excitement!

3. Run for charity – Halogen Foundation

Compressport Rail Corridor Run 2016 supports Halogen Foundation (Singapore), an educational charity that is focused on building young leaders and entrepreneurs. Halogen is also an Institution of Public Character (IPC).

By taking part in this race, youths from all walks of life, backgrounds and income levels under the care of Halogen Foundation can receive quality leadership and entrepreneurship education and experiences. Every young person can hence become positive change-agents to lead themselves and others well.

So if you are in for a Sunday filled with adrenaline, goodies, heritage, nature and charitable cause, Compressport Rail Corridor Run 2016 is the trail race to join to start off the first month of 2016!

Don’t miss the early bird promotion price and sign up for the Compressport Rail Corridor Run 2016 now!

JustRunLah! is the Official Running Portal.

Win a free slot for Commando Challenge 2015

By

Team JustRunLah!

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September 10, 2015

The ultimate obstacle event!

The Commando Challenge is about getting together with like minded people, friends, family and colleagues to create a community that takes on physical challenges together. All round fitness and determination will be tested that leaves each and every participant with an awesome sense of achievement and camaraderie upon completing each obstacle and ultimately crossing the finish line as a team or an individual.

3 Free slots

We are happy to give away 3 free slots for Commando Challenge 2015. All you have to do is enter your email in the form below and click on Submit!

The contest has ended and winners have been notified.

Race Review: Singapore Aquathlon 2015 [Sprint] (by Moses)

By

Moses

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September 10, 2015

Disclaimer: my race slot was sponsored by MetaSport, the organisers of this event, in return for a pre-race write-up and a post-race review (this).

As with my other reviews, I attempt to provide a thorough and objective recount of my experience. Do look out for the font in italics as they’re aspects which I feel are important in a race.

Race Pack Collection

REPC was held on Tuesday (1st September ’15) at City Square Mall from 11.00am-8.00pm. A single weekday for collection was certainly not the most favourable for me (and perhaps other participants), though an alternative was available. One could fork out a hefty $28 for delivery via courier to be delivered to the intended address on 3rd Sept. Having collected my race pack just before 5pm, collection was swift. The race pack consisted of the colour-coded swim cap, the event tee, a timing device, the bib, a transition area entry tag and some brochures. I noticed two booths at REPC – one featuring some merchandise by JustRunLah! and the other featuring PURE Sports Nutrition, the hydration sponsor of the race.

My Race Category

As this was to be my first multisport event, in addition to a couple of races lined up for the next few weekends, I decided that the Sprint category would be the most suitable for my inexperienced self. The 750m swim and 5km run sounded pretty manageable. The cost of registration wasn’t a factor in my consideration as my slot was sponsored by MetaSport.

The Race Precinct

I arrived about an hour prior to my category’s flag-off (9.10am). I was new to the conduct of an aquathlon, hence I took some time to observe a few wave starts and transitions before preparing my transition area (entry was exclusive to race participants), depositing my bag, getting the body marking done and thereafter going for a brief swim. The race venue was conveniently located near the East Coast Lagoon Food Village. That meant that public restrooms were easily accessible, along with the sufficiently large Carpark E2 for participants/supporters who drove. I noticed multiple signs reminding participants to return their timing device after the race.

The Race Venue. Credit to Singapore Aquathlon’s E-Briefing materials.

The Race

Can’t wait to dive (figuratively…and literally 😀 ) into the race review proper!

Minutes before flag-off, us yellow capped participants began waiting outside the entry pen. Thereafter, we were ushered onto the beach in preparation for the running start into the sea. Kayaks and other safety personnel were stationed around the course. Promptly at 9.10am, we were flagged-off! The first 30m of the swim was arguably a mass (or mess) of flailing bodies, stumbling and floating all over one another. This was to be expected considering I was not starting right at the back nor was I one of the faster few at the front. I took care to minimise my kicks (for the safety of those behind me) while guarding my face with my arms (lest my goggles came flying off). It wasn’t long however, before participants strung out.

The swim route took us out to sea, before we swam (nearly) parallel to shore and then headed home. The specifics are best described with this image below. I’ve traced the route I suspect I took (in light blue) and as you can see, I’ve some room for improvement 😎 My only defence is that on the way out to sea, it seemed like many participants were around me. Maybe the tide? 😛

MySwim — Definitely some room for improvement…

After the swim, it was time for transition! I had previously laid out my relevant belongings at the transition area allocated for me, approximating 50cm x 50cm (definitely adequate). This was my first ever chance to attempt a transition, hence I wanted to establish a systematic sequence while optimising my comfort for the run. Therefore, I took quite a while…

Thereafter, it was time for the run! As running was my primary discipline, I was certainly comfortable with the task ahead. The run route took us eastwards, thereafter along a portion of Bedok Jetty before continuing eastwards towards Water Venture (East Coast), before heading back towards the finish. It was a largely flat route hence definitely a pretty fast one. Hydration stations were certainly sufficient along multiple points of the route, serving both PURE Sports Nutrition’s drinks and plain water. Distance markers were available every 1km. In my opinion however (and my Garmin FR15 agrees), the course was short (my Strava data is available here) by about 200m. Having participated in multiple races prior (read all about them here), I’ve come across multiple instances whereby there were discrepancies between the official distance and the actual distance, while some have made great attempts at getting the actual distance to be as accurate as possible. Admittedly, GPS devices aren’t perfect and may underestimate distances. Nonetheless, I’m convinced that 200m over 5km is quite certainly not solely due to GPS discrepancies.

Having said that, other aspects of the run were faultless. As I approached the Finish, it was encouraging having my name called out over the speakers 🙂 It’s a small act, yet it’s empowering and really encourages everyone to finish their race strongly!

Post Race

Right after crossing the finish line, the timing device was removed by volunteers and a Finisher’s Medal was placed around my neck. It was a generic medal that did not differentiate between categories. Live Results were accessible as well (Official Results were promptly released later that afternoon!). It was nice that plastic chairs and tables were laid out for finishers and supporters, a feature I don’t recall seeing elsewhere. A hydration point serving PURE Sports Nutrition and plain water was available, in place of the typical 100-Plus cans that I receive after a running event. In addition, official race photos via Finisherpix were available on Monday evening, two days after the conclusion of the event 🙂

PostEvent — My final photo taken prior to leaving the venue.

That’s it for my attempt at an objective review of the Singapore Aquathlon 2015! Feel free to check out my personal experience of this race here. The nature of a multi-sport event adds a whole new dimension to racing. I’m sure many of us have only tried running events, therefore I’d encourage everyone to have a go at a different discipline sometime 😉

Cover photo credit: MetaSport’s Facebook page.

Interview with Kellyn, the rising running star!

By

Team JustRunLah!

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September 9, 2015

11988233_1640961019461979_6964376976780659037_n — Image credit: Sundown Malaysia

Victories do not come easy and champions are not made overnight. At the recent Sundown Johor Malaysia 2015, many witnessed the smashing win by the 24 year-old Kellyn Tan from F1 Runners Team with her impressive personal best of 1hr 40m timing for the Half-marathon (women) category. Her determination, passion and love for the sport has enabled her to gain new heights in the running world. In this article, we chat with the rising star about her running journey and future plans.

JustRunLah!: Congrats on the win at Sundown Johor Malaysia 2015! How will you introduce yourself to Singapore running community?
Kellyn: Hi, I’m Kellyn from Penang! I’m still pretty new to running and I’m really enjoying it so far.

11997524_10206169019002258_1301065702_n — Kellyn (Middle) and her friends at her first 42km Trail Run Event

JRL: When did you first pick up running (what age) and what inspired you to do so? And run so fast?
K: I ran my first half marathon about 7 months ago and was ill-prepared. I had lower expectations and just went all out to do it for fun with my friends. It wasn’t the most enjoyable first half-marathon, but I finished it and I was proud of it.
I knew after crossing the finish line that I was hooked. Crossing the finish line was extremely rewarding which keeps me coming back for more. I like how I managed to shave minutes off in each of my half-marathon races and I think that’s what keeps me going 🙂

JRL: What would you consider to be your biggest running achievement so far?
K: Winning the recent Sundown Johor Malaysia was my biggest achievement so far, where I also achieved my personal best timing.

Image credit: Sundown Malaysia — Image credit: Official Sundown Malaysia

JRL: How has training with F1 Runners been for you?
K: It’s just amazing! With F1 Runners, I’m more willing to grind out harder workouts and more willing to hang on. I will always have to push myself harder as there will be many other F1 Runners pushing you and spurring you to go further and faster. I love the structured training program provided by Coach Lexxus. The training can be tough and exhausting but well worth the results.

JRL: You ran a very impressive 1hr 40min for the half marathon. What are your future goals?
K: My ultimate goal is to hit 1:30 for half-marathon and also to improve on my trail running speed. Oh, and I would like to try a full marathon too when I’m ready for it.

JRL: What advice would you give to someone taking that 21km race? Just Run Lah??
K: If it’s your first attempt, I think it’s better for you to run with a group of friends rather than running alone. Having running buddies will keep you from slacking off or burning out.

Don’t neglect the long run. You need to be comfortable with the amount of time you’ll be on your feet, as well as training your mind for the distance to prevent any negative thoughts which will result in an urge to walk or give up halfway through the race.

JRL: Do you have any pre-race rituals? What goes through your head every time you run?
K: I will go for a short run a day before the race. Since I’m a caffeine addict, I need to have a cup of coffee a few hours before a run to brighten my mood. Whenever I start to feel tired, I will always tell myself, “In just less than two hours, this run will be finished and I’ll be home, eating, relaxing, showering, sleeping …”

FB_IMG_1441095331761 — Orange Ribbon Run 2015

JRL: What is your mantra for when the going gets tough in a race?
K: Just keep running and aim for the finish line. If others can do, why can’t I?

JRL: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?
K: If you train with a runner’s mentality, attitude and belief, then you are a runner. It doesn’t matter if you are running 10 minutes per km or 5 minutes per km. That way of thinking and feelings that make you a runner – that is what running is all about.

JRL: Finish this sentence: Running is…
K: My happy pill! 🙂

5 Embarrassing Running Problems and how to deal with them!

By

Team JustRunLah!

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September 8, 2015

Young woman whispering something to her frind. — Image credit: Communitychereography.com

There are just some things we runners do not talk about or share with our friends or even team mates. And when we do, we realize that many actually encounter similar experiences of these embarrassing problems during their running journey. As gross or unsightly the following points might sound or look, it is always good to know how to deal with them to help your running buddies and yourselves get out of awkward situations.

1. Black, loose toe nails

Black toe nails are commonly found in those who run long-distance events or those wearing shoes sizes that are not suitable for them. The constant rubbing of the toe against the shoe results in a blood blister forming under the nail, which causes the nail to eventually detach from the flesh and fall off. While the pain wears off gradually after the first day of blister formation, it is not exactly pleasant when it comes to wearing open-toe shoes and might be troublesome to keep trimming the loose ends.

Solution: Wear the correct shoe size. Trim your toenails, and keep your feet moisture-free during runs by wearing wicking socks instead of cotton ones. Do not forcefully remove the blackened toe nail and let it fall out on its own so that it will be a painless and fuss-free process.

2. Itchy over here, there and everywhere

First, identify what kind of itch you are experiencing:

(a) Itchy legs: Sometimes you end up running and scratching at the same time because of an intolerable and unidentifiable itch around your legs. This is usually experienced by people with lower fitness levels. Fit runners have capillaries that remain open to allow maximum blood to flow during exercise, where millions of capillaries and arteries in muscles expand quickly in need of more blood. In contrast, the capillaries of inactive runners collapse, resulting in safe but little blood passage. As a result, the brain receives nerve impulses from nearby receptors and translates the expansion sensation as an itch.

Solution: Don’t stop running and run more! Increasing your fitness will help reduce the itch. Alternatively, if you have dry skin, try to apply moisturizers after bath or shower and avoid using laundry detergent with perfume or dyes on your running outfit. This reduces skin allergies and itch.

(b) Rashes of Hives

If the itching is accompanied by a rash, you might be experiencing exercise-induced anaphylaxis (EIA) or Cholinergic Urticaria.

In addition to skin rash, EIA comes with breathing difficulties, light-headedness, stomach upset or nausea. It usually requires an additional trigger factor besides running to result in a full-blown EIA such as nuts, seafood, cold weather or alcohol.

As for Cholinergic Urticaria, besides itching, there will be formation of small hives and swelling of skin. This is caused by rising body temperature during workout, especially in hot weathers.

Solution for EIA: Stop exercising immediately! Consult a medical practitioner and he/she will most likely administer an injection to stop the symptoms

Solution for CU: Avoid workouts on hot and humid days, reduce workout intensity and stop when you see the initial symptoms of hives formation. Consult a medical practitioner if the symptoms persist or worsen after stopping.

3. Men: The 2 Bloody spots

Do not get alarmed if you see 2 blood stained spots on a man’s (usually) race tee after a hot race day. Nipple Chaffing is basically a painful skin irritation caused by long periods of friction between the nipple and clothing. This sensitive area will tear and bleed when rubbed beyond its protection layer. Women seldom experience such chaffing as they wear tight-fitted sports bras for runs.

Solution: Men who should avoid wearing loose-fitting shirts during exercise and should wear synthetic fabric clothing instead of cotton. A recommended tip is to use waterproof bandage and stick it over the sensitive areas before exercise to protect it against the cloth. Applying petroleum jelly such as Vaseline or anti-chafing balm can help reduce friction. Some runners wear a tight inner layer before wearing their race tee as well.

4. Women: Time of the month

Period. The time of the month that makes women feel emotional, exhausted, bloated and a whole list of other menstrual symptoms due to the change in hormone levels of the menstrual cycle. However, this should not stop any women from running a race or training for one! While some suffer from severe menstrual cramps or other conditions that render one to be stuck in bed the entire day, a slow jog or breath of fresh air will not worsen your situation.

Solution: In actual fact, menstruation have little impact on your running and can actually help you get over the associated PMS! If you know that your race day falls within your menstruating period, try to run with it before the race to know how your body can adapt to it. Tampons are more useful than pads during an actual race for better support and comfort.

5. Passing out gas while running

You do not have to admit it but there is definitely some point during your running journey when you let out gas while running and hoped that no one discovered the true culprit.

Solution: Eating foods that are fiber-rich and sugary such are beans, bran and vegetables a few hours before your run can lead to gas output during your run. Different people’s digestive system react to the same type of foods differently. Hence, it is up to your own discretion as to when to enjoy those foods mentioned above.

Another tip is to eat slower. When you eat or drink, air is being swallowed at the same time. By slowing down the process, you gulp down lesser air in your body and naturally pass out lesser gas.

As members of the running community, sharing is caring. So do share these helpful tips to your running buddies and prevent yourselves from experiencing these not-so-problematic problems and run happy and embarrassment-free!

Less is more: Rest to become a better runner

By

Team JustRunLah!

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September 8, 2015

Get-Serious-About-Rest — Image credit: popsugar

Getting started on running is tough; Putting a halt to your regular training sessions for rest and recovery is even tougher. Many runners make the mistake of training way too hard and frequent, in the hope of improving their performance within the shortest time possible, while facing the risks of sustaining overuse injuries and other unexpected problems.

Alberto Salazar and Mo Farah (Image credit: athleticsweekly.com)

“You need a recovery day after a hard day. No exceptions.” Alberto Salazar (coach of Mo Farah) emphasized in a featured article the importance of making recovery days a necessity in any training regime, including that of the multiple Olympic long and mid-distance world champion, record holder and UK’s finest distance runner.

Types of Rest: Short-term and Long-term

Short-term rest is more immediate, such as hours in between workouts and is also known as active recovery. In contrast, long-term rest comes in the form of rest days in a workout schedule and is extremely common in regimes for those who have pre-existing injuries or other conditions, as well as post-marathon or ironman recovery.

Rest and recovery before and after race forces you to run lesser in terms of intensity and frequency, in return for a faster, race-ready and efficient performance. Here’s why:

Restores Glycogen Levels

Glycogen is the primary fuel that your body uses in any physical activity for energy production in your muscles. As ironic as it sounds, muscle tissues need to be broken down first, in order to build stronger muscles for countering the increased intensity and damage sustained from your workout. Without sufficient allowance for rest and recovery, these muscle tissues are unable to repair and renew due to the lack of glycogen storage.

As such, after a workout or race, you should restore your glycogen levels by first reducing the intensity level of any workout and then eat carbohydrate and protein-rich foods for efficient absorption. Your muscles are like sponges after a workout and will absorb almost anything fed to them. Only when these levels are restored back to normal level should you start training hard again.

Prevent Overuse Injuries and Burnout

Overuse injuries occur due to repetitive submaximal loading of the musculoskeletal system when rest is not adequate to allow for structural adaptation to take place. Burnout is part of a spectrum of conditions that includes overreaching and overtraining. When injury or burnout occurs, you will want to seek treatment and rehabilitation from a qualified athletic personal trainer to ensure a correct diagnosis and a full recovery is made. Many athletes, especially young athletes who are at their peak of fitness and form, are guilty of training without resting because they feel no pain, exhaustion or are able to tolerate the effects of overtraining. However, chronic stress on tendons, muscles and tissue can lead to severe consequences that might not surface in a matter of weeks but strikes when the threshold is exceeded.

In the process of rest and recovery, your tissue, muscles, tendons, bone and cartilage are repairing, renewing and rebuilding. It is highly recommended for competitive runners to proceed with short-term rests and do active recovery sports such as low-intensity cycling and cross-training activities like swimming and yoga. This enables them to take a break from using the same set of muscles and yet remain physically active and race-ready.

Boost Immune System and Wellness

Training with all your might with zero rest will definitely take a toll on your immune system and energy levels. You may not feel the effects immediately but once you do, it will be annoying issues such as insomnia, loss of appetite and falling sick easily and low work efficiency. Runners who run on recreational basis can also suffer from the lack of rest and recovery due to other lifestyle habits such as stress over work, chores and bad sleeping habits.

Regardless of your training intensity, rest and recovery is needed in your everyday life. Resting periods and recovery activities are flexible and can be customized to your needs. If you run on an occasional basis but lead a hectic life, your long-term recovery periods could be shorter and active recovery periods longer as compared to regular runners.

Keeps You Mentally Strong

You become a faster, better and more efficient runner due to regular and increased intensity of training and your results and progress seem promising for breaking another PB in the upcoming races. However, there comes to a point in your training where you find your performance remaining stagnant, get frustrated easily and lose patience in the lack of progress. Often, such athletes end up pushing themselves beyond their body’s acceptable limits as they are unable to manage disappointment and competition stress.

By taking a break from training, your mind sets free from the countless expectations, targets and stress you and your coach have set. When your body is in a relaxed state, your mind can focus and concentrate better and regain the confidence you need. It may be a stroll down the beach, park, spending time with your family and friends, or simply writing a diary and reading books. All these little things can loosen your mind, manage competition stress and turn you into mentally and physically strong athlete.

The road to achieving success in sports is tougher than running the race itself. It comes with many days and years of trial and error, ups and downs. At the end of the day, you control your body and run the race on your own. Therefore, it is always up to your own responsibility and choice to decide how much is enough and when to go all out. Always remember to take time to rest, recover and re-charge!

Running outdoors: What’s on your running route?

By

Team JustRunLah!

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September 7, 2015

Runner doing workout before the race — Image credit: 123RF

As runners, we simply love the feeling of running free, light and easy without any burden or worries on our minds. However in reality, we might encounter times when we need to utilize various public amenities to complete our run. For instance, answering an unexpected nature’s call, catering to emergency or special needs of our body and travelling to the running route itself. As such, to make the best out of your run, you should keep a look out for these facilities while planning your route, even if you do not intend to use them because you will never know when these can be your lifesaver!

Toilets

Nothing ruins your run like a sudden tummy-ache or an uncontrollable bladder. Most runners make sure that their running route includes at least one washroom facility just in case. Race event organizers are aware of its importance and do allocate a substantial sum of budget for mobile toilets during race day and for some, even place a cubicle or two along running routes.

Water points

In Singapore, tap water is safe for direct consumption so it is extremely convenient for runners to head to any available water source to drink up, hydrate and carry on with their run. Water coolers are readily found at many sports centres and schools.

For trail runners, water points can be difficult to find along the route where there are no signs of infrastructure, traffic or human activity. As such, you should always ensure that there is a water point located mid-point or the end of the trail such that you have sufficient water and ions in your body to continue running.

Shower facilities

Runners who run early in the morning before work would find this facility extremely useful and convenient as it saves them time to head back home for a bath or change of clothes. Shower facilities can be found at gyms, swimming pools, sports centres and some parks. These parks include Pasir Ris parks, MacRitchie Reservoir and Southern Ridges. Non-public showers generally require an entry charge or membership to use the showering facilities. Hopefully Singapore introduces more public showers free for public usage!

Lockers

Lockers are not found at random public places in Singapore but most areas that conduct sports activities have locker rental services for public usage. Places such as MacRitchie Reservoir and Southern Ridges have such lockers that charge users on an hourly basis. This allows runners to deposit their belongings and run without carrying too much items with them.

Transport

Thanks to the well-developed and interconnected transport routes in Singapore, most places are accessible via various modes of public transport; MRTs, LRTs, buses and taxis. Some running routes such as MacRitchie Reservoir and East Coast Park are more accessible via buses, while routes such as Southern Ridges are located within walking distances from MRT stations.

As for runners who are driving to these running places, finding strategic locations to park your vehicle is important as well. Your vehicle also doubles up as a make-shift changing room and baggage deposit storage too!

Convenience Stores, Food and beverage kiosks

Operating 24/7 for most, convenience stores and snack kiosks are found in almost every street in Singapore. From petrol kiosks, shopping malls, campuses to community centres, convenience stores and food kiosks are lifesavers for runners because they provide goods and services that can cater to runners’ needs.

If you need some running fuel, emergency band-aid, cash withdrawal or even a shelter from the rain as a last resort, the convenience store becomes your all-in-one running resource!

First Aid/ Medical centres

For runners with special medical needs or conditions, it is always safer to ensure that a medical centre is located along your running route should you experience any discomfort or related symptoms. It is also advisable to run with several running buddies to make sure that you have someone else to take care of you or send you to the nearest clinic to seek proper medical treatment.

Fitness corners

Fitness corners like those above can be seen located beneath many public housing estates and condominiums in Singapore. They double up as public gyms with simple workout tools such as pull-up bars, parallel bars and sit-up boards. Runners can do their strength workouts after runs that target their core and lower body, or even do some yoga and pilates at these rubberized floors!

Are there any other places or things that you look out for during your run? Share with us and see if other runners look out for those too!

Find out more details on Singapore’s running routes via our Running Routes Database

5 Simple Ways To Be A Happy Runner

By

Team JustRunLah!

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September 7, 2015

HAPALUA-Happy-Runners-front-web — Image credit: HAPALUA

Running can be for health, fitness, beauty, passion and more but do you actually enjoy the process? Some perceive it as a therapeutic process while some find it boring and are unmotivated. Yes, running is a solo sport most of the time and can prove challenging to complete it with joy for some, but it does not have to be so. Here are 5 ways for you to start your happy running journey!

1. One Step At A Time

Set a goal for yourself and give yourself a window period to hit the target. Not everybody starts off as a fast runner, but with training and determination you can become the runner you wish to become. Always be proud of your personal bests and keep a record for each running session to track your progress over time. Every little step counts and before you know it, you are already on your way becoming a better and more confident runner.

2. Make Time For A Run

Wake up an hour earlier to run before you head to work or school. Morning runs are the best because of the pleasant cooling temperatures before the sun rises highest in mid-day. Running in the morning can even energise and give you the necessary boost to tackle the challenges you are going to face throughout the day. According to Lisa Reichmann, a Maryland-based running coach, “People who start to run early in the morning get hooked on that feeling of having accomplished so much before others are even awake, as well as the extra energy they get from that morning rush of endorphins.” Start by running in the morning a few times a week for 3-4 weeks and cultivating this into a habit. Need tips to get started as a morning riser? Get some helpful tips here.

3. Create a Running Music Playlist

Not only can a running playlist help kill your boredom and keep you motivated during running, it can help to improve your striding. Coaching evidence suggests that with training, you can improve your running performance by developing the ability to maintain a faster stride rate. A faster stride rate allows you to take lighter and faster steps, minimising the impact on landing and thus reducing injury risks. You may start by creating your own playlist to match your steps with the tempo and increase the cadence over multiple training sessions.

4. Join a Running Club

Being part of a running group is a great way to meet and build camaraderie with like-minded enthusiasts and even experienced runners. You get to share running tips, race day experiences, and even encourage and motivate each other to do better. They are also the perfect people for you to share your running accomplishments with, because they are the ones who have experienced and understand the same hard work you have been through.

5. Have Fun!

There is much more to running than just running. Go participate in races or try trail running; challenge yourself and see what you can accomplish. You may also incorporate cross-training into your training routine to improve your cardio, strengthen your muscles, or help speed your recovery. These can add an exciting twist to your routine while benefiting your running. You may also get creative and create your very own GPS Running Art.

Most importantly, give yourself a reason for running. It can be to lose weight, to stay healthy, or simply because you love the adrenaline you get from running a race. Start one step at a time and keep your running journey a meaningful and fun one to stay as a happy runner! JustRunLah!

3 Reasons why runners should pick up Pilates

By

Team JustRunLah!

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September 6, 2015

pilates_slide01 — Image credit: washingtonarthritisrheumors.com

Similar to Yoga, Pilates also challenges a person’s flexibility, balance, core fitness and strength; all of which are valuable to a runner. Below are some benefits to convince yourself to start trying out Pilates:

1. Run longer and faster

Pilates helps to develop a strong core by supporting and strengthening the muscles of the torso, hips shoulders and pelvis. These can eventually lead to a huge positive difference in posture, technique, balance and stability. A stabilised musculature and strong sciatic area is essential for running uphill and downhill efficiently. With the correct Pilates exercise, one can strengthen the underused muscles of legs and supporting hip muscles. This corrects muscle imbalances and therefore makes the legs stronger and able to handle more exertion. While enhancing concentration through focused breathing, Pilates exercises also expand the diaphragm, increasing oxygenation and stamina. (Source: Balanced Body)

2. Prevent Injuries

Running is a great way to keep in great cardiovascular shape but it may cause body asymmetries as certain body muscles become overused while some are underused. As a result, some people may experience common problems such as lower back pain, hip bursitis or even anterior knee problems.

Pilates exercises allow one to focus on proper movement with better kinesthetic awareness. With proper posture and efficient movement during running, runners can expect less chance of injury and also decrease fatigue because of less strain on the body.

3. Aid in Recovery

According to experts, Pilates is effective in injury rehabilitation settings as it can provide athletes with a challenging workout without impact or excessive weight bearing.

Pilates can be an excellent training modality during active recovery, which is the period of muscle regeneration after a strenuous phase of competition or activity. It helps by gently working through movement patterns that allow the muscles and joint structures to achieve their ideal functional positions and sport-specific skills. In fact, Pilates has become a popular option for physical therapists to use as a form of rehabilitation. (Source: Advanced Healthcare Network)

While Pilates has many potential benefits for runners, it is necessary to note that not all Pilates movements promote the right movements for runners. It is important to practice the right Pilates exercises that allow one to integrate movement of the legs with movement of the core. All in all, Pilates focuses on achieving optimal posture during functional movements, and runners should definitely give Pilates a try!

Waking up early – A Runner’s nightmare?

By

Jarin T

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September 6, 2015

Ask any runner to recommend you the best time of the day to run and most would say the early morning, especially when the sun has not fully risen. Between early hours of 6am to 7am in Singapore, runners have already been spotted warming up for their runs along many running routes, including the popular MacRitchie Reservoir, East Coast Park, Bishan-Ang Mo Kio Park, Southern Ridges and so on.

Waking up super early for once or twice is not a problem for many. However, to do so in a disciplined and regular manner such that it becomes a routine and way of life is challenging, especially to those who succumb to the temptation of hitting the snooze button and heading back to sleep or simply stop the alarm and procrastinate. Here are 5 tips for you on becoming a morning runner and start off your morning fresh and fab!

1. Sleep early and well

Runners know that sleep is one of the major factors that will affect your run – A lack of sufficient, quality sleep will most likely result in a disappointing workout session due to physical and mental lethargy, low motivation and low efficiency of muscles. Despite having this knowledge, we still end up staying awake during wee hours either due to work, personal commitments or are simply distracted by random things around us that take up our precious sleeping time.

As such, you would not want to be the kind of runner who wakes up sleep deprived, feeling all groggy and dragging your feet to the running route and end up forcing a run, regretting not turning in earlier the previous night. It is not easy to switch to a morning riser for sure and runners should adjust their sleeping and waking up times gradually such that it is comfortable for your bodies to adapt to and hopefully maintain at the optimal 6-8 hours of sleep.

2. Prep and pack the night before

Do you experience the morning rush and delay of choosing your workout outfit, running gadgets to bring and thinking of what you have left out? By the time you step out of the house, the cooling morning temperature is starting to get humid and hot, traffic and smog gets heavier and you end up with a not-so-satisfied run due to all these uncontrollable factors.

Many runners find it easier to sleep well, wake up and head out on time smoothly by laying out their running gears the night before they sleep. This gets rid of the pre-run anxiety of forgetting something and you can save precious time in the morning without fumbling over your wardrobe and fitness stash.

3. Good ol’ morning calls and staggered alarms

Training with running buddies? Make them into your morning call buddies as well and ensure that everyone is awake and leaves home on time. It might surprise you that your friend’s voice and phone’s ringtone serve as better alarms than your typical clocks!

If you are running alone and becoming a beginner morning runner, set multiple alarms for a start that has buffer time of perhaps 2-5 minutes in-between each alarm prior to your ideal waking up time. The buffer time allows you to wake up gradually while taking short rests in-between each alarm and finally get off bed at the last alarm. Even if you have missed the first, there are still a few more and a last alert to ensure that you are punctual for your intended early run.

4. Visualize before sleep

Many morning runners share one thing in common – they visualize how their morning is going to be like, before they head to sleep. Having a general idea of what you will do at different times of the morning will allow you to organise your thoughts and gets you going as soon as you get up.

You can jot the sequence of events for the following morning on a note, in your reminder apps or just a mental memory. These simple actions go a long way and will definitely make your morning chores much more organised and efficient. Over time, if you are able to complete your morning rituals in shorter times, you can even allow yourself to wake up at later timings and get more sleep while still being able to head out on time!

5. Self-motivation

If you are never a morning person, waking up in early hours in itself is already a hurdle to cross; defying your sleeping pattern plus including a workout session will only make it even harder for you to adapt. However, that being said, it is definitely possible to change your lifestyle habits by having some motivation and encouragement from your running buddies and most importantly, yourself.

The most your buddies can do for you is to give you multiple morning calls or even to personally head down to your home and drag you out of bed. Beyond that, the only way to help yourself and show appreciation for your buddies’ efforts is to simply turn up and go for the run. Nothing is more disappointing than to let your buddies see you give up and pull out of this bonding activity they treasure so much.

Therefore, be it placing 5 alarm clocks in your room, pasting motivational slogans around your bed, or even using food or treats as rewards for waking up early, only you can change your lifestyle habit for good.

In conclusion, waking up early to run is a choice, a commitment and a possibly a challenge. So the next time you hit the snooze button, think about the feeling of freedom, adrenaline and satisfying feeling after a run and Just Run Lah!