Interview with Claire Tang: From jogger to runner!

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August 25, 2015

There are many ways to relieve stress and exercising, in the form of running, is definitely one of the popular methods to run off our anxieties and setbacks we face in our daily lives. In this interview session, we chat with Claire Tang, a jogger-turned-runner who has achieved numerous commendable placings for both local and overseas races and got her to share with us how she became the adrenaline junkie she is today.

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

Claire Tang: A mileage junkie who prefers to run instead of taking public transport if it’s at all possible. I like to use my legs to take me to places, exploring new surroundings some of which is only accessible by foot. Also, I do not like to jostled and elbowed by the crowds taking public transport so running to places works well for me.

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

Claire: I took on jogging as a hobby when I started working. Gee…. that was more than 10 years ago! Running then was a means to cope with the stress of working life but over the years, I came to fall in love with it, progressing from a jogger to a runner.

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

Claire: If you consider achievement by the number of wins in races, then there were the Asics City race and Sundown marathon team relay which my team came in first for both events. I came in third for Camel Muar Half marathon and was the champion for the union category in the NTUC 350 run.

NTUC Income Run 350, Champion (Union) — NTUC Income Run 350, Champion (Union category)

On a different note, running in Boston marathon this year and completing the race under chilly temperature, strong gusty winds and rain showers is something that I am really proud of. At some point during the race, I really wanted to drop out of the race due to the extreme cold. But the overwhelming support of the crowd out in full force on the streets, braving the rain to cheer the runners on helped me to persevere. The difficulty in qualifying for this race also made it a memorable one with the qualifying time getting tougher each year.

JRL: You ran an impressive 43min37s for the 10km! How long did it take you to train for that?

Claire: Running is an expression of your complete self and where you stand now; all your training, habits, food and who you meet – everything. For me, running has always been a part of my life for many years so the timing is a result of all of that.

JRL: What advice would you give to someone taking that 10km race? Just Run Lah?

Claire: For starters, just run lah! Enjoy the experience of completing the race without any target on timing. However, for those who wish to run for their personal best, you would need to have a proper training plan incorporating long run, speed session, strength and flexibility training. Yes, running is a holistic sport and if you want to do well without injuring yourself, there is a lot to be done!

JRL: Do you have any pre-race rituals? What goes through your head every time you run?

Claire: Weeks before a race, speed session is mandatory to simulate running at race pace and to fire up the muscles. The speed sessions also help to boost my confidence to run in the race. On race day, a cup of Kopi-O is a must for breakfast a few hours before the run as it helps to prevent pit stops during the race.

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

Claire: I always tell my friends that racing is “siong” (tough) and I always “chuan” (breathless) during races. Having said that, racing is a way to challenge ourselves. It teaches us to push beyond where we thought we could do and helps us to find out what we are made of.

When the going gets tough in a race, I focus on maintaining a good running form and telling myself that it is mind over body. Reminding myself that “there is no limits” help me overcome the pain of running at my maximum effort and that the race is soon over stops me from whining. Once the race is over, I like that I have no regrets knowing I have run my best in the race.

JRL: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?

Claire: Motivation. The capacity to challenge yourselves and drive yourselves to overcome the obstacles. Waking up early in the morning to put in the mileage when it is so hard to peel yourself from the bed. Speed training after a hard day at work when it takes so much out from you physically and mentally. Pushing through at a certain pace at great discomfort to achieve your race target on race day. All these takes a tremendous amount of motivation.

JRL: Finish this sentence: Running is…

Claire: empowering and liberating. You could do by yourself, under your own strength and power. You could go in any direction. You could go fast or slow. You could seek out new places to enjoy the sights and sounds of nature. You live in the moment as you feel your entire body moving using the strength of your feet and the power of your lungs.

Reality Check: Progress of your 2015 running resolutions.

By

Team JustRunLah!

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August 24, 2015

wolrdrunning — Image credit: Worldrunning.com

At the start of 2015, we have asked you to set running goals and resolutions for yourself and 8 months have passed in the blink of an eye. With only 4 more months till the end of the year, it is now the time where we check and reflect on our progress thus far.

Mileage – How committed have you been?

Your mileage records reflect the amount of effort you have put in thus far in dedicating time to train and progress in your ability to overcome barriers in distance running. Analyse and try to interpret trends from your mileage as these useful information can prove quintessential in identifying changes in your running efficiency and techniques.

While a growing mileage is a positive indicator of your running progress, it does not necessarily mean that you are developing better running skills, which is an issue of quality vs quantity. As such, runners should not over-emphasize on completing heaps of mileage at the expense of sub-standard running form and techniques and risks of injuries from over-exhaustion.

Fitness/ stamina – What is the intensity of your workout?

Progress can also come in the form of improvements in fitness levels and stamina. For example, at the start of the year, you could barely hit 40 seconds of plank or a complete set of core workouts. Now, 1 minute of planking is not a problem at all and you can even finish 2-3 workout sets after a 10km run! That itself is a commendable achievement and progress worth celebrating for and strength building can boost your running abilities in many different ways. A stronger core and higher muscle mass can reduce risks of sports injury as muscles are great for shock absorption and energy reserves.

Mental endurance – How long can you last?

In addition, your ability to keep active and run for long periods of time can be used as a benchmark for progress in your running journey. Long interval running is especially suitable for ultramarathons, ironman and trail running because these events require extensive usage of energy reserves and movement of muscles over long periods of time and proper training is definitely advised for all participants. For beginners, you might want to go slow and long instead of running at your usual pace for the extended distance so that you do not end up feeling demoralised and give up due to the lack of energy.

Health – Managing weight, heart and lung health, blood pressure

Running is one of the most recommended activity by dietitians, doctors and nutritionists for people who require medical attention or fitness monitoring. The burning of calories, detox via sweat, strength building and active breathing movements aid in improving cardiovascular health and lung capacity directly and indirectly. With constant effort put into running as part of a healthier lifestyle, you will be delighted to see the changes in your medical reports!

Etc resolutions

Besides the list of standard and common running goals mentioned above, some runners might have set goals that involve other people as well! Some of these interesting running-related goals include: Setting a target number of converting non-runner friends into runners; taking part in your first ironman/multi-sport event with your family or friends; make friends with strangers you meet at races that you participate in and more.

Even with one-third of the year left, it is never too late to continue or even start making progress towards your targets because some progress is still better than no progress made at all. With a committed mind, positive attitude and motivated heart, the gap from your current state to your goals are much closer than you think!

Hong Kong – Tin Hau: A Haven for Cafe Lovers

By

SG Unfit Runners

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August 24, 2015

Every year, I travels to Hong Kong to catch up with some of my good friends, enjoy the good food, do some outlet shopping and most importantly find new places to explore and run in Hong Kong. During the past few trips, I have always stayed around food haven of Hong Kong, Mong Kok (旺角）. This time round, due to my busy schedule developing the new Wongamania edition, Bad Bear did most of the leg work in planning the trip. He chose an extremely nice boutique hotel Victoria Somerset Hotel at Tin Hau (天后) which is nearby to Causeway Bay. Tin Hau is a residential estate with a good mix of commercial and residential buildings. One interesting tidbit which we heard from our Hong Kong friends is that the area is well known to be haunted, especially the residential areas. Personally, I think that this is a pretty nice area, much like Tiong Bahru in Singapore with quite a number of chillax cafes, pubs, eateries and desert shop all around the area. This place comes alive during weekend evenings when the residents hang around their favorite watering hole and chit chat till late night.

Separating the bustling commercial hub of Causeway Bay and Tin Hau is the Victoria Park. Victoria Park is named after Queen Victoria and is one of the more famous city park in Hong Kong for its festival and political events. Like many other parks in land scarce Hong Kong, Victoria Park is loaded with full of facilities, including tennis courts, basket ball and street soccer courts, a 600m running track, swimming pools, a pond and children play areas. The park is already bustling with activities early in the morning. It is a nice little place to work out if you do not mind jostling past groups of elderly folks taking a slow walk in this facility cramped park or keeping an eye on a stray basketball/soccer ball flying your way while you jog past the huge ball games area.

20150816_013604000_iOS — 600M Jogging track

I enjoy running along King’s Road much better as there are much more interesting stuff to see. Markets, cafes, real estate agencies, cookie shops and a whole bunch of other interesting shops which you do not normally see in the more touristy part of Hong Kong.

I pretty much enjoy my run and stay at Tin Hau and I will recommend this area to anyone who is looking for a more local tourist experience in Hong Kong, and yet wishes to have the shopping haven of Causeway Bay a MTR stop away.

As you may have guessed, Bad Bear did not wake up for the morning run, although he did mentioned the night before to wake him up.

I did not bother to….

Visit SG Unfit Runners for more routes for absolutely unfit people. Don’t visit us if you are very fit and do ultramarathons without breaking a sweat! SG Unfit Runners is an award winner at the Singapore Blog Awards.

Road vs Trail running

By

Team JustRunLah!

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August 23, 2015

Fitness Girl running at sunset in forest — Image credit: 123RF

Road runners love flat asphalt surfaces that are great for speeding and achieving new PBs. In contrast, trail runners simply enjoy the feeling of running through the lush greenery while tackling roads of varying elevation and obstacles. Both road and trail running bring about numerous benefits and unique running experiences.

Let us explore the wonders of trails and road races:

Race format – Clear, hard roads vs Natural paths

Road races are great for runners who love consistent, stable and predictable running surface. These hard grounds are ideal for speed and distance training because they require relatively lesser energy to complete the same distance as on trail. Participants would also expect vibrant and fancy race day activities, mega expos, well-marked race routes and distance markers.

On the other hand, if you love the feeling of uncertainty, adventure and a variety of running surfaces from rocky roads to dirt paths, trail running will definitely top your list of sports activity! It is a combination of exploring nature while enjoying the rush of adrenaline in the wild. Unlike road races, trail races usually do not involve clear distance markers or race day events; Nature itself becomes the playground for trail runners.

Focus – Stride and speed vs Agility and stamina

With properly marked out roads, visible obstacles and consistent running surface, road runners can place more focus on controlling their speed and foot work. In contrast, trail runners have to proceed at slower speeds with more caution and alertness to their surroundings for road hazards that are living and non-living. The unpredictable and diverse natural elements require runner to adapt, respond and react in time so as to prevent undesired injuries or accidents.

While road races have proper hydration stations and first aid booths, trail runners usually carry their race necessities with them such as water, electrolyte pills, ponchos and blister care products. Trail running in general are more risky in terms of safety due to exposure to the wild as compared to road runs. However, it is precisely this element of wilderness and hint of danger that continues to draw people into the world of trail running.

Body – Legs VS Full body workout

Flat road courses involve mainly the lower part your legs and occasionally engage the core muscles when conquering slight slopes. Road races make up the majority of races organised in Singapore, with the annual Standard Chartered Marathon and Sundown Marathon being 2 of the more notable races held.

Trail running has been increasingly popular in the Singapore running community, with numerous trails and nature places in Singapore that serve as ideal running routes. These trails include: Green Corridor, MacRitchie Reservoir, Southern Ridges and Bukit Timah Nature Reserve.

As trail runners, they encounter all sorts of running paths including rocks, sand, mud, sand and more, in varying weather conditions and elevations. This results in a full body workout, requiring many different muscle groups to work together at the same time for strength, power, balance and resistance. Therefore, trails are more effective for training your leg muscles and ankle joints compared to roads or treadmills.

All in all, everyone can do road or trail running and even both; road runs are more mainstream in Singapore, with roads or pavements being the most common and safest running surface; trail runs are getting more popular and are more fun in terms of the variety in running surfaces, obstacles and engagement of different muscle groups in your body. Aren’t we all glad that Singapore has both road and trail routes for us? Head for a road or trail run today!

Striking the balance – Engine Vs Gears

By

Team JustRunLah!

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August 22, 2015

Young couple running on asphalt in rainy weather splashing in puddles. — Image credit: 123RF

For runners, the Engine represents your heart, physique, fitness and mental endurance; Gears refer to the latest running shoes, sports gadgets, compression apparel and supplements. Everyone was born to run, however, not every runner share the same physical needs and demands to be the runner they envision to be.

Some might be lacking in their ‘engine’ and hence utilize more ‘gears’ to make up for it; Others believe in going gear-less and train their bodies to become a natural running machine. Despite having different training styles and ideals, runners will require both components and it is important that we take note of the balance we use in our training to suit our unique runner profile. In this article, we shall discuss some essential points of consideration to determine the mix we need:

Install, maintain and renew your ‘Engine’

Install – Back to basics

Without taking the first step in building a basic level of fitness, striding and breathing techniques as well as endurance, even the best gears in the world cannot turn you into an all-star champion overnight. Elite runners are not born within a day and it take countless of hours, days and even years to become who they are today.

Just like a marathon, there are no shortcuts to the finish line. Only with good running foundation and fitness can your running gears be utilized to its maximum efficiency and develop you into a better runner.

Maintain – Consistent training

Bill Rodgers (above), winner of four Boston and four NYC marathons, once said,“To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.”

Indeed, you may be the fastest runner in your community, a podium finisher for a certain race and perhaps the top few runners in the region. However, without continuous effort to develop your techniques, fitness and mental strength, your skills will stagnate and might even deteriorate. Rodgers is one great role model runner who has consistently worked hard, never stopped running and continues to be a running inspiration for all.

Renew and refresh – Modify techniques and go beyond PBs

As you participate and train for races that occur at different times of the day, climate and running grounds, signs of wear and tear plus age start to catch up and interfere with your running. Your running style when you were in high school as compared to now being a full-grown adult is definitely different. As such, it is always important to modify your running style, training schedule and intensity to suit your body’s demands. Your friend’s running style and training regime might not work for you and vice versa because our bodies react differently under conditions of exhaustion, dehydration and stress.

In addition, setting new goals is necessary for progress and with the growing trend of social media running apps, you can set team goals with your friends and even send running challenges to them!

Gears – Needs or Wants?

Along the way as you develop your ‘engine’, you will definitely come across gears that can boost, enhance and even speed up your progress. Admit it, we are all guilty of falling for sports marketing gimmicks with fancy advertisements, attractive and cool product features paired with celebrity athlete ambassadorships. It is totally normal and common for everyone to do so.

However, not everyone will end up making a wise and value-for-money decision when it comes to purchasing gears that are suitable for their running needs, proficiency and priorities.

Dress for running, not for runway

Technical clothing is one of the most popular material worn by runners because they are extremely light weight, stretchable and non-bulky, as compared to our typical cotton t-shirts or tank tops. As such, even for runners in cold climates, a layer or 2 of thin technical wear tops would suffice in keeping them warm and comfortable for a good run. Night runners are also hyped on wearing reflective apparel that provide illumination to drivers and other road users as they enjoy their night activities.

As a result of market demands and effort to spice up the sports apparel industry, there has been a rising trend of fashion/sports cross-overs where fashion designers or artists collaborate with sports wear companies to develop new product lines. Yes they are attractive and enticing to purchase and collect. However, a wise choice would still be to access your running needs and see if both the style and substance of these products can contribute to your running progress. If they do, why not?

Training objective

Are you a trail runner? Tracker? Or a runner who wishes to exercise purely for fitness or losing weight? Sometimes there might be overlaps in your training objectives and goals as well. As such, it would be wise to prioritize these goals, then align them with your training regime. Take for example, you are a runner who loves training for trail and yet you compete for track events. Using the same pair of shoes for both running types is possible, however, why not get a pair for trail running and another for track so that you can develop your running skills properly? Wearing the wrong or worn-out gears can lead to increased risks of injury and mismatch of your training proficiency and gear.

Injury prevention

Compression tights, ankle and knee guards, Kinesiology Tapes – do you need them all? For runners who have old injuries or recurring discomfort, it is advisable that you use these supportive gear to prevent further injury and deterioration of discomfort. As for runners who do not really experience any discomfort or injuries, these supportive gears can help to reduce risks of experiencing injury during your trainings or races. However,you might want to try them on for a few sessions before your race date to ensure that you are used to the extra body-clinging materials and ensure that it does not interfere with your performance.

In conclusion, striking the balance between your running ‘engine’ and gears is a continuous process and it is definitely one that requires trial and error with some basic research on your own; sometimes the combination works perfectly while at times it results in a counter-effective situation. But all these experiences are exactly what makes our running journey special and interesting because you will never know what the next product or development in your running would be!

Win a free slot for Spartan Race Singapore 2015

By

Team JustRunLah!

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August 21, 2015

Spartans, the time has come!

The Spartan Race is coming to Singapore! Don’t miss the race that will have you crawling under barbed wires, leaping over fire pits, plunging into mud pools and scaling greased walls. By the time you complete you will be covered in filth. You will also feel like a Spartan.

2 Free slots

We are happy to give away 2 free slots for Spartan Race Singapore 2015. All you have to do is enter your email in the form below and click on Submit! Note: The slots are only valid for Open Heat category, 1pm-2pm on 15 Nov 2015.

The contest has ended and winners have been contacted.

Interview with Ezann Eng – From a non-runner to runner

By

Team JustRunLah!

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August 19, 2015

GE 2014 — Ezann and family at Ezann with her mum and sisters at Great Eastern Women’s Run 2014

The process of transforming from a non-runner to runner is no easy task because it requires a lot of motivation, determination and self-discipline to change one’s lifestyle habits and perspectives about the sport. JustRunLah chats with Ezann Eng who has raced in multiple events this year in Singapore and Malaysia to share with us her running story and tips for runners.

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

Ezann Eng: I am just a simple and down-to-earth girl who is passionate about running.

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

Ezann: I picked up running in 2004. When I first started, it was just a hobby. I had friends who were involved in running as well and I knew it was a good form of exercise hence I began to run more. At first, it was awful and I took a lot of breaks and would get so frustrated over the fact that I could not run long distances. But I kept going and slowly build up my endurance. I still remembered the first time I really felt the “runner’s high” and it was as if I could run forever!

North East Compressport Run 2015 Race Day

And so, I have been running for a while and been enjoying the sport, which led me to get serious about my training. Over the past few years, my love for running has been re-ignited as I have been competing in races and managed to attain my personal running goals from them. The sense of achievement and accomplishment inspired me to continue signing up for more races!

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

Ezann's first time as a pacer at the North East Compressport Run 2015 — Ezann’s first time as a pacer at the North East Compressport Run 2015

Ezann: From my perspective, one ought to set a clear mindset for everything they do, be it in running or in life in order to achieve their goals. I believe that there is no secret in “how to make it happen.”; You simply have to believe in yourself, be committed, set goals, take action and stay persistent.

As for myself, running has taught me that the pursuit of a passion matters more than the passion itself. I do engage myself in things that I do, deeply and with heartfelt concentration—continuously improve and never give up. This allows me to experience a sense of fulfillment and success.

Skyhawk Nature Run 2015 (21km, 1st place at 1h 43m15s)

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

Ezann: My biggest running achievement would be my breakthrough performance during the Standard Chartered Marathon Singapore in 2014, where I achieved my personal best timing of 03:37:23. All my time and effort I had been committing over the years paid off! I do honor my hardwork, enjoy my running journey, and cherish the results and there is always something enlightening and motivating about breaking PBs that makes me yearn for more.

JRL: You ran an impressive 1hr 10min 50s for the 15km! How long did it take you to train for that?

SHAPE Run 2015, 4th position 1h 10m 50s, 15km — Ezann at Shape Run 2015 (4th position, 15km)

Ezann: Have a running schedule. It is very important to have a routine that varies little from week to week and maintain it consistently. A runner’s body acclimatizes itself to the days, times, and durations that a running schedule enforces, and hence will be naturally prepared to run when the time comes.

JRL: What advice would you give to someone taking that 15km race?

Ezann: One should determine its specific requirements of the race. I would think that their physical training should include these important components – training the runners’ endurance to complete the distance, the ability to overcome steep hills, the speed reach their peak best performance and the ability to run in all kinds of weather conditions.

JRL: Do you have any pre-race rituals? What goes through your head every time you run?

Ezann: My pre-race rituals include a must–have cup of coffee and tuning into my favourite songs that get me into my “zone,” which regulates my heart rate to the right pace before I race…:)

Every time I run, I do take a moment and think about all the wonderful things running has brought me throughout my journey as a runner. Take a moment to celebrate because you do have a lot to feel good about yourself as a runner for coming so far.

Ezann and family at Ezann with her mum and sisters at Great Eastern Women’s Run 2014

Ezann with her mum and sisters at Great Eastern Women’s Run 2014

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

Ezann: When the going gets tough in a race, I always remember how my friends and other fellow runners cheer me on along the route. They are the ones who keep me motivated and determined as I make it through the whole race.

JRL: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?

Ezann: I shall say what doesn’t kill them makes them tougher…:)

JRL: Finish this sentence: Running is…

Ezann: my therapy.

Runners in the 21st century – What a feast!

By

Jarin T

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August 19, 2015

Gone were the days where runners rely solely on water, isotonic drinks and whole foods to power their runs before, during and after a race. With extensive research and innovation in sports nutrition over the years, modern runners of the current era often themselves spoilt for choices of sports supplements which surpass traditional nutrition foods in terms of convenience and efficiency. Runners, do you know the different types of supplements available in the market today and its functions? Let’s check out today’s extensive menu of sports gels, chews, capsules and drink mixes!

1. Energy Gels

Energy gels come in compact sizes and are extremely convenient to bring along your runs. They do not require water after consumption nor a full stomach prior to consumption. Small yet powerful, energy gels are suitable for daily training and competition while being calorie-friendly. GU Energy Gel packs are vegan and contain only 100-calories each and contain carbohydrates, sodium and amino acids, the 3 essential nutrients for runners during a race as they expend energy and dehydrate. These type of carbohydrates use non-competing pathways which not only maximize carbohydrate absorption, but also do not result in stomach distress. Sodium is an important electrolyte that needs to be restored due to dehydration via sweat. Lastly, amino acids are required in our bodies to reduce muscle fatigue and muscle damage.

GU Roctane Gel differs from the original GU Energy Gel by having more sodium and even more amino acids. This enables greater efficiency in restoring hydration and reduction of muscle fatigue and damage. Beta-alanine, a type of amino acid, helps to promote formation of intramuscular buffer carnosine; Ornithine alpha-ketoglutarate aids in muscle repair. Similar to GU Energy Gel, they minimize stomach distress by using non-competing pathways in maximizing carbohydrate absorption.

2. Energy Chews

If gel isn’t to your liking, energy boosters come in the form of chews, which are similar to that of candies with an extra bite and power up! They are low in calories, easily stored in pockets and come in various flavours. Energy chews can be used for daily training and competition, anytime and anywhere.

GU Energy chews contain carbohydrates, electrolytes, amino acids and caffeine. Caffeine is a common component found in your daily cuppa, which enhances your sport performance by increasing your level of concentration and focus while decreasing the effort needed to workout. It is recommended that you consume one packet 5 minutes before, and one packet every 45 minutes during activity. For maximum absorption by your body, you can wash down with water or hydration drinks.

3. Electrolyte Capsules

If you are specifically looking for extra electrolyte replenishment besides hydration drinks, electrolyte capsules is what you need. Hydration drinks provide limited amounts of electrolytes and are often loaded with unnecessary amounts of sugar which might give you a sugar high initially and an eventual sugar crash.

GU Roctane Electrolyte Capsules contain the electrolytes – sodium, magnesium, chloride, which aid in hydration by maintaining water balance and plasma volume. In addition, Vitamin D is also an essential nutrient for optimum calcium absorption and bone health. Vitamin B6 and ginger root in these capsules may help to combat nausea while racing. The capsules should be before, during, or after exercise to replenish electrolyte levels from any energy-demanding activity resulting in sweat loss.

4. Recovery mix and Energy tabs

It is common for runners to pop an energy tab or powder mix into their drinks for an extra energy boost during a race. But did you know that recovery mixes are also available for refueling after a run?

Recovery Drink Mixes targets protein synthesis and ease the breakdown of muscle-protein. They also contain the big 3 – carbohydrates, amino acids and sodium to reboot your hydration, energy and oxygen levels. You can check out GU Recovery Drink Mix for the multiple tasty flavours including the runners community favourite, chocolate smoothie.

Hydration Drink Tabs and Mixes primarily serves to restore the water balance in your body before, during and after exercise by replenishing electrolyte levels. For hardcore athletes that spend a long time being active in a high-intensity sport such as ultramarathons, typical drink mixes might be insufficient to fuel you throughout your workout. GU Hydration Drink Tabs are reformulated with xylitol to help reduce gastrointestinal distress when compared to sorbitol.

Runners should always access their physical needs and reactions before deciding to consume sports supplements on their race day. While sports supplements do not provide a one-for-one replacement of the nutrients in our body, they can spice up your sports diet and bring you closer in achieving your sports goals by enhancing your physical performance. Not to forget, having a determined mind and self-confidence form part of your equation to success as well!

GU Energy is the Official Nutrition Sponsor for JRL Academy.

Interview with Máire – A Physiotherapist, Gaelic footballer and Runner

By

Team JustRunLah!

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August 18, 2015

Crossing the finish line of the Edinburgh Marathon with her six year old niece, Caoilfhionn.

Runners come from all walks of life and each of them has a unique story to tell. JustRunLah! chats with Máire, a recent podium finisher of the Shape Run 2015 (10km) and Asia representative for World Gaelic Games to find out more about her running journey and life as a professional athlete and therapist.

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

Máire: My name is Máire Nic Amhlaoibh and I’m a physiotherapist working at The Moving Body. I’m from Ireland and relocated to Singapore two years ago with my boyfriend, Liam, who’s also a physiotherapist. My name is Gaelic (Irish) and is the translation of Mary and my family name tends to be a mouthful for most but it translates to McCauley. I’m a fluent Gaelic speaker and completed all my studies directly through Gaelic hence why I only use my Gaelic name.

I was drawn to my profession as a young athlete who loved sport but took up running late, and over trained. This lead to me developing a hip injury on a warm weather training camp that was never clearly explained to me yet unfortunately resulted in weeks away from running. So, from there I decided I was going to learn how to heal other athletes and enable them reach their true potential injury free. And that’s currently what I’m doing and I love it. At the same time I’m continuing to train hard and develop myself as an athlete.

Máire defending hard against the eventual winners of the World Gaelic Games.

Liam and Máire at the First ever World Gaelic Games held in Abu Dhabi in March 2015, both representing Asia.

Apart from my passion of distance running, I also play Gaelic football. Since moving to Singapore I’ve taken up Gaelic football which is the national sport of Ireland, but ironically I never played it in Ireland. I play with the Singapore Gaelic Lions and I took up the sport as a means to meet other people and as a social outlet but I never knew I’d love it so much. It’s a mix between Australian rules football and soccer and its non contact for the girls but a little rougher for the guys. Since arriving I’ve managed to represent Singapore in two All Asian Gaelic Games finals, of which we won last year in 2014. Training and playing with a team is so different to what I’m used to with running, but it’s also amazing and inspiring.

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

Máire: Unfortunately I didn’t start running until secondary school when I was 15 years old. I had always been an active child thanks to my very active parents and grew up walking everywhere instead of driving. I have fond memories of taking long Sunday hikes all around Ireland, even in the wind and rain. In the end, it was my older brothers who pushed me towards running. I have five older brothers and all have been very successful in mountain running and distance running. One of my brothers was actually a very accomplished road cyclist and won many national and international titles. They thought I had the talent and encouraged me, and I’m ever grateful.

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

Máire: Yes and no. I think running is as hard as you make it. If you want to be super competitive with it then yes I think you need to have strong mindset because there are days when training goes terribly or a race doesn’t go as expected and you need to be able to pick yourself back up and go again. So you have to be determined, diligent and you have to sacrifice certain things in life too.

Completing parallel bars during the Urbanathalon 2015 (Top 4 Females)

But every runner gets something different out of running too, and some people just love to run for fun and it’s their therapy or release. So for those people their mindset is different – they may not be bothered about their placing and are just happy to be running. They’re running for themselves and I think running gives them a great emotional lift which improves their mindset and leaves them feeling positive.

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

Máire: Running my first ever marathon in Edinburgh in 3hours 21mins. I ran in honor of my Dad who passed away of cancer and crossed the line with my 6 year old niece holding my hand. And of course representing Ireland in cross country and mountain running too.

JRL: You ran an impressive 40min42s for the 10km! How long did it take you to train for that?

Shape Run 2015, 10km — Máire finishing fast at Shape Run 2015 (2nd position, 10km)

Máire: Well I was actually training for a half marathon so it was part of my training to run a sub 41min 10km two weeks out from my half. I was 6 weeks into an 8 week plan, but to be honest I’m always running, it’s just that I may increase the intensity to target a specific goal or race. I was training to improve my 21km time and get a 1hour 30min in the 2XU compression 21km, which I managed to do. I ran 1.30.17 but unfortunately didn’t make the podium as I was in the second wave but I was absolutely delighted with my time.

JRL: What advice would you give to someone taking that 10km race? Just Run Lah?

Máire: Exactly! Just get out there and run but run wisely. Pick your race and leave yourself enough time to train in advance. Try schedule a 5km 2-3weeks before the race to test the waters and see how you’re training has gone. I see so many people in the clinic who have injured themselves having gone into a race unprepared or with too little time to train.

Also, give yourself a goal like a time you’d like to complete the race in. Plan out what time you should be doing every km in and stick to the plan. Most of all pace yourself, 10km is long so make sure you don’t go out too quick so that you can enjoy it, especially the moment you cross the finish line!

JRL: Do you have any pre-race rituals? What goes through your head every time you run?

Máire: Yes I’m a little superstitious when it comes to race day. I make a chia and oatmeal pudding with coconut water and blueberries the night before and have that race morning. And a coffee of course! I’ll have my clothes laid out with my trainers and bag packed the night before. And I always eat the same pre-race meal the night before, I’ve eaten the same meal before every race day since I was 15!

I actually don’t know what goes through my head to be honest, everything I suppose. How my body feels, how my pace feels, how my breathing feels, what position I’m in and so on.

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

Máire: I’ve tried mantras before and never found them to be helpful, so instead I try to motivate myself. I tell myself “I feel good, this is easy, only “X” km to go, do it for Dad” and that usually pushes me to the end.

JRL: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?

Máire: I think anyone can be a runner. It can be hard but it can be therapeutic and healing at the same time, and most of all it can become addictive. Most runners run because they enjoy it, or because it clears their mind or gives them focus or clarity. As they say, once you start, you can’t stop! It makes you feel good and for that reason you continue to pound the streets, and push your limits. Running can give you so much freedom if you allow it.

JRL: Finish this sentence: Running is…

Máire: …my freedom!

Civil Service Club Singapore Duathlon: Calves vs Thighs

By

Team JustRunLah!

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August 18, 2015

19551091981_bfb00d5f9e_k — Image credit: MetaSport Singapore

Running and cycling are the two most popular aerobic sports in Singapore which trains your stamina, strength and boost cardiovascular health. Runners usually have strong calves while cyclists have powerful thighs, specifically the 3 main groups of the quadriceps, the hamstrings and the adductors. Do you know which other type of athlete embody all these qualities? It is none other than duathletes – athletes who participate in a sports event that require them to complete a fixed distance by running, followed by cycling and then another running leg!

Running and Cycling – Friends, not Foes

Running is more of a full-body workout while cycling focuses more on lower-body workout. Many competitive runners or cyclists try to avoid other similar sports to prevent unnecessary injuries due to over-exhaustion of muscle groups. However, did you know that running and cycling are actually complementary sports although they both involve the use of your lower body?

Cross-training builds complementary muscles

If runners only limit their workouts exclusively to running, yes they will build up superb calf and some thigh muscles. However, the progress of these muscles will only remain at a certain level because they are always performing the same set of functions.

If runners start to cycle on a routinely basis, you will utilize the same and different muscles in your legs and abdomen to complement its function used for running. As such, this debunks the myth that cycling is bad for runners because you are using the same set of muscles in a different way and get to develop strength in other parts of your body. Cross-training has been proven to be an effective and efficient way to boost fitness in athletes across all disciplines.

Boost leg turnover from pedaling to striding

We know that cycling on flat grounds with typical gear requires lesser effort than running on the same surface. However, the motion of pedaling is consistent, steady and smooth as compared to our strides. Therefore, it is no surprise that elite runners have cadence that are of a cyclist’s pedaling on a bike!

For starters, cycle in the easy gear and try to achieve a 90rpm (revolutions per minute) and proceed to harder gears while maintaining this same cadence. Such pedaling motion can be transferred to your strides when practiced routinely.

923520_672211992836770_710333872_n — Image credit: MetaSport Singapore

Recover from running injuries, actively

Runners, especially marathoners and ultra-marathoners, experience long hours of pounding on their body while attaining high mileages and elevations. As such, injuries are inevitable and require proper recovery and care. When it comes to injury recovery, many would think of resting and cutting out active sports entirely to avoid using the injured muscle groups. This method can prevent further injury, however, it does not contribute to recovery effectively because nothing is done to restore and build up the muscle functions.

Easy cycling is one of the best ways to recover leg injuries actively! Not only does it not exert too much tension on your hips or ankles, cycling can improve blood flow, decrease stiffness in the joints and muscles. This is definitely a better alternative than being inactive and waiting for time to heal.

All in all, whether you are a runner, cyclist, duathlete or simply someone who loves the adrenaline from multi-sport events, the Civil Service Club Singapore Duathlon 2015 is the perfect race event for you! Test the powers of your calves, thighs and enjoy a great day of running and cycling!

Grab your running shoes, make a splash and sign up for the Civil Service Club Singapore Duathlon 2015 via this link!

For Honour and Glory: 5 reasons to participate in Commando Challenge 2015

By

Team JustRunLah!

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August 17, 2015

11385946603_41d7891741_b — Image credit: Singapore Sports Council

Make way for the the ultimate obstacle race in Singapore, the Commando Challenge 2015, which will be held on 17 October 2015 at Sentosa Island! Expect a 6km run along beaches and jungles of Sentosa, overcoming 14 military style obstacles such as fire, ice, electricity, crawls and climbs!

A fitness event to test your determination, endurance, overcoming your fears and bringing out the commando in you, here are 5 reasons why you should muster your courage and adventurous spirit to sign up for this obstacle race like no other!

#1 Brotherhood, sisterhood, friendship : Help each other and conquer as one!

All of us are born different, with various strengths and weaknesses which we might not display in our daily lives. The Commando Challenge brings out the physical toughness and mental endurance in us as we are made to conquer multiple elements of man-made and natural obstacles. It is also a race where you get to bond with your family, friends, colleagues and even fellow participants to achieve the common goal of reaching the finishing line, like how a true blue commando supports his team of comrades till the very end.

#2 Be prepared for a Serious kind of fun; Not just another themed run.

Yes, it is a military-themed race and yes, it will be fun. But no, it is definitely not a”fun-run” that you might be thinking about because you will be muddy, wet, exhausted and sweaty. No other race in Singapore incorporates multi-element obstacles in their race course – Beach, Jungle, Track. Fire, Ice, Electricity! Neither does any race in Singapore get you to run, crawl, leap, swim, slide and more! If you have an adventurous spirit, a bold heart and looking for opportunities to surpass your limits, the Commando Challenge is the challenge you have been waiting for!

#3 Be Hardcore: Finish with Honour and Glory!

Undeniably, the Commando Challenge is a race that puts a test to your all-rounded fitness, mental and physical strength because the obstacles are based on the physical selection tests that soldiers have to complete to win entry into elite military units. You must be prepared to go hard and push yourself to overcome your fears, physical and mental limits to complete the challenging obstacle course. While Special Forces standards are not expected, Special Forces attitude is definitely needed, which is to never, never give up.

#4 Ego Booster: Wear that race t-shirt and medal with pride!

Challenging and difficult it may sound, but impossible? Definitely not! With self-confidence, motivation from your team mates and other participants as well as the commando spirit of never giving up, every participant stands an equal opportunity of earning the finisher’s medal back home. Be proud of conquering the ultimate Commando Challenge which most people would turn away from!

#5 Hate to lose: Never, never give up.

Leaping from heights, crawling in mud or battling heat from fires are some scenarios you probably would not like to find yourself in perhaps due to some self-imposed mental barrier or dislike. However, with determination and a thirst for victory, you will surprise yourself as you abandon these pre-race jitters and anxiety, scoring a new personal best and even re-evaluating your appetite for risk and adventures!

Every year, the Commando Challenge gathers people from different backgrounds with a common mind-set and goal to take on the obstacle race. Participants experienced awesome sense of personal achievements, fostering new and stronger friendships, and unleashing their Commando spirit. This year, will it be your turn?

Take on the ultimate obstacle race – Click here to register for the Commando Challenge!

JustRunLah! is proud to be the Official Running Portal of Commando Challenge 2015.

Interview with the champion: Stuart Haynes

By

Team JustRunLah!

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August 17, 2015

A full-time working professional, father of 2 and podium finisher of multiple races in Singapore, including the recent victory at this year’s OSIM Sundown Marathon 2015 (Full Marathon) and 2XU Compression Run 2015 (10km), Stuart Haynes has been a rising running star in the local race scene and one of the most outstanding members of JRL Academy’s F1 Runners.

JustRunLah! chats with Stuart as he shares with us his running history, achievements and tips in this casual interview.

JRL: First of all, congratulations on your first position at OSIM Sundown Marathon 2015 (full marathon) and 2XU Compression Run 2015 (10km). How will you introduce yourself to Singapore’s running community?

Stuart Haynes: Thanks! Hello, I’m Stu. Relative late-comer to running, but gently obsessed these days.

2 SNG2014 — Singapore National Games 2014 Stadium Run

JRL: When did you first pick up running (what age) and what inspired you to do so? And run so fast?

Stuart: 4 or 5 years ago when I was about 34 or 35. I was a footballer when young, did nothing sporty through my university years (people are surprised I used to smoke 20 fags a day), and then was a bit of a gym-bunny – I had a good benchpress. As I got older every time I went back to football or a contact sport I got injured, so started running a bit. It only started properly after I moved to Singapore and realized I loved running and loved the weekend racing scene. Running as fast as you can is part of the pleasure – there is no luck in setting a PB – it is all you

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

Stuart: Quite a few highlights. Winning my first race ever at Sundown marathon 2013, JP Morgan champion, meeting Allyson Felix after coming second at the Nike 10k. One that means a lot to me though is fastest non-African two years running at the SCM. No prizes for that, but it’s a gold label race, tough conditions and 15th position meant a lot to me. There’s an awesome photo of Lexus giving me hell at 21k last year

MSIG Singapore Action Asia 50 2015 (50km 2nd)

JP Morgan Corporate Challenge 2015 (Individual Champion)

JustRunLah!: How has training with F1 Runners been for you?

Stuart: I genuinely love it. My working week makes it difficult to attend many sessions, but I try to make the Tuesday session as a priority. Lexus sets an ever changing schedule for speed training. Working with the other F1 runners makes the session more fun, and makes you work harder – it’s a mixed group with the same goal – train hard, go faster. Running with the younger members of the team is probably my favourite part – they sometimes relay race me, and Jack, Eugene and few others are getting quite fast!

Stuart training — Stuart at F1 Runners’ training

JustRunLah!: You ran a very impressive 2:41:34 for the full marathon and 35:18 for the 10km. What are your future goals?

Stuart: Thanks. I’d like to run a cool marathon, maybe Tokyo – aim for something like 2.35. Get my 10k pace down towards 33 minutes. My main ambition is to develop my running form and stay healthy, including no serious injuries

JustRunLah!: What advice would you give to someone taking part in a 10/21/42km race?

Stuart: Just Run Lah? I would need to know the individual to give any proper advice. Anyone reading this will know the generic advice. You need years to understand how to run well – every race and training session is a learning experience. Think about your form while running – is my stride good? Where are my arms – are they helping me? Is my head slightly forward or am I leaning back? When I get tired am I losing form? There is so much to think about for something you’d think is simple.

Before the race – think hydration, especially in Singapore. It takes about 90 minutes to process fluid from drinking it to peeing. I don’t drink anything 2 hours before a race as I hate needing the bathroom right before lining up. Then I drink some fluid – 300 to 500 ml 5 mins before the race, take a plastic bottle to the start line. The helps me with dehydration

Don’t be afraid. Anyone who thinks “I can’t run a marathon” is wrong – if you want to, you can. As I heard on a podcast recently – Oprah ran a marathon.

Asics City Relay Singapore 2015 (Mixed Team Champion)

JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?

Stuart: Nothing special. I remind myself why I am there, and the main reason is to enjoy myself. When I run I just think to do my best, and if I don’t I will be angry at myself afterwards.

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

Stuart: Steve Way’s mantra (look him up if you don’t know him) – “don’t be shit”. Sorry for the swear.

JustRunLah!: As a dad with 2 young kids and a full time job, any advice to the running daddies out there?

Stuart: Never complain about your run – if you are out running and your family have waited at home, they don’t want to hear you were 10 seconds slower than your target. Also, your wife has first dibs on any prizes

JustRunLah!: Finish this sentence: Running is…

Stuart: …basically a series of small jumps!

4 TGR_HK — The Great Relay Hong Kong January 2015 (Champion Team)

Race Review: Durian Run Singapore 2015 (by Zhiyong)

By

Zhiyong

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August 16, 2015

What is the best way to celebrate an unbelievable durian harvest?

In Singapore, of course, is to organise a durian run/feast.

In most races, runners get finisher medal/t-shirt. At Durian Run, all 4 runners in the team enjoy a basket of 6 durians as reward. Additionally, runners got to enjoy an ice-cream from mobile ice cream uncle, while buffet meal was also catered!

The inaugural durian run took place at Sembawang Park. A unique location to host unique a running event. Having reached the venue at 3pm, the weather was pretty hot. Luckily when later on around 4pm, there was shade at the transition area where all runners gathered.

The concept of the race was interesting and encouraged runners of all levels to take part. It was a 4-person relay, and each person had to take turns to run 1.2km four times. Therefore, there was constant action at the transition area with team mates hanging around and cheering their buddies on.

Awesome effort from the organiser/runner Ah Siao!

Definitely a delightful union of smiles and miles!

The route was like a roller coaster ride. It consisted of a short climb up a grass slope at the start/transition point and various ups and downs along the road within Sembawang Park. The park was also not crowded which was very nice to run at. Importantly, it provided a refreshing scenery while racing.

The race was promoting the Bring Your Own Bottle (BYOB) initiative as part of their effort to reduce wastage of cups used for hydration.

After racing, every team could then sit around the shaded lawn and enjoy the food (ice-cream, buffet food and durians) while happily chatting away.

Preparing for Singapore Aquathlon

By

Ginni

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August 16, 2015

For people who are keen to take-up a multi-sport event, it would be good to give the Singapore Aquathlon as a try! Available in the Junior, Sprint and Standard distance, you can join the category you are comfortable with. For first-timers, I will always recommend you to start small, go for the junior distance first. Have a feel, then slowly progress further on to take longer distances.

In my honest opinion, an Aquathlon race is not as easy as it seems because:

1. Your body needs to adjust quickly the moment you come out of the water and prepare for your run. Your legs will feel ‘jelly’ the moment your step out of the water and begin to run into transition.

2. At a start, you will feel uncomfortable as your body will feel heavy as your clothes and hair are wet. (Especially for girls with long hair. I remembered many years back when I first did a Biathlon, I was having a headache while running because my hair was just so wet and heavy).

3. You will have trouble putting on your socks (if you do wear them) for Aquathlon.

4. Salt water! If you are not used to swimming open water, the salt water is something that will make you uncomfortable. Hence, one trick i always use do is to leave a bottle of drinking water at the transition. So the first thing I do when I reach transition is to gurgle my mouth with the water, spit it out by the side and drink a few small mouth while I slip on my shoes. Viola!

But nonetheless, the Aquathlon is a race you should try if you are considering to take part in a Triathlon. It will give you somewhat a basic feel of how a Triathlon is like.

Here are some of the tricks/tips I use:

(p.s. It might not be the gospel truth, but it is what I feel comfortable in)

1. Pack light and small. The transition for an Aquathlon is usually quite small. Oh, do bring a bright coloured towel or something you can recognise easily as there will probably be lots of shoes and stuff around.

2. Arrive early. Do arrive approximately 60-90mins before your wave flag off. You need time to set up your transition, body marking and warm-up.

3. Transition. Depending on the distance, I may or may not wear socks. But if you do, lay your shoes first, then put your socks on top of your shoes. This is the typical layering method I do from bottom to top.

Shoes > Socks > Singlet and/or shorts (if you are not wearing a tri suit) > Cap and/or Shades > Race belt with bib already attached > Towel

4. Have a small bottle of water for you to rinse your googles before you start your swim. It might probably get foggy after your swim practice. Do a quick rinse when you are in the start pen, and leave the bottle by the side before your move off.

Hope this helps and see you there! 🙂

P.s. I am not a elite or fast athlete -just an average age-grouper.

For more information / registration visit the Singapore Aquathlon website.

JustRunLah! is the Official Running Portal for Singapore Aquathlon 2015.

Ginni has been given a complimentary entry to Singapore Aquathlon sponsored by MetaSport.

Photo credits: Singapore Aquathlon website.

Push-Ups

By

Team JustRunLah!

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August 13, 2015

Push up is an effective way to strengthen the chest and arm muscle. It is a multi joint exercise that target your pecs, triceps, deltoids, abdominals and most of your key muscle stabilizers. Additionally, it does not require any equipment and can be perform anytime and anywhere.

Instructions:

Lie on the floor face down and place your hands wide apart, holding your torso up at arms length.
Lower yourself downward until your chest almost touches the floor while you inhale.
Exhale and press your upper body back up to the initial position, squeezing your chest.
Repeat the cycle for as many repetitions as possible.

5 Benefits of Push-Ups

Increased upper body strength and endurance.
Reduced chance of back pain.
Stronger stabilizer muscles in your shoulders.
Stronger core muscles.
Increased overall fitness.

Life as a Non-Runner

By

Team JustRunLah!

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August 13, 2015

All of us were born to run, but not all pick up this sport at an early age or even had the intention to do so before. Running has been a life-changing sport for many, with improved lifestyle habits, better weight management, improved cardiovascular health and more! Do you still remember the life you had as a non-runner?

1. “Always feeling lethargic”

Before you picked up running, you tend to feel tired and groggy in the mornings as you drag yourself to work. And by the end of the day, you simply head home with zero body battery left and the cycle repeats again the next day. With a sedentary lifestyle, you remain in a sitting position for long hours each day, which causes parts of your body to become rigid and sometimes even in pain. These physical exhaustion eventually takes a toil on your mental health and stamina, hence losing focus and getting distracted easily.

2. “I will run. Another day.”

Procrastination is the word to describe your running motto. You know you want to or have to head for a run but you simply postpone it week after week, using work or other activities of yours as reasons (perhaps excuses) to skip the run. Many people do not realise that a single running session does not take up the entire day! Depending on the intensity of your workout, a 30 minutes run would be good enough to get started in your running regime! Dedicating that 30 minutes from your lunch breaks, pre or post-working hours for a relaxing run is not that difficult at all isn’t it?

3. “Why is the last 1km never-ending!”

Yes, we all have experienced this seemingly never-ending lap before and our stamina used to be much weaker. The key to overcome this hurdle is all in the mind; set running goals and things to look forward to after that run and go for it! Everyone’s running journey is unique but none comes easy. So do not get disappointed by your timing or mileage but give yourself some motivational boost for taking the first step into becoming a runner!

4. “Wake up at 4am to run? Nah, back to sleep!”

Some of your running buddies start their day as early as 4am in the morning so that they get to run in the optimum weather conditions in Singapore when it is not too glaring, humid or crowded to run. You think they might be out of their minds to sacrifice their precious sleep time and wonder how they get their boost of energy to complete a 10km run as your sleep through the sunrise. As a first timer in morning runs or running in the dark, ensure that you get ample rest the night before and join your fellow running buddies with proper illuminating running gear for safety purposes. It is definitely not easy to keep up with this early morning run routine given everyone’s different work schedules and lifestyle habits. However, with a committed mind and heart to improve your fitness and witness significant lifestyle changes, it is possible and definitely a rewarding experience.

5. “Why start running now?”

You might not be at the optimum age, health condition or fitness to be the best runner ever but all these physical qualities should not be barriers to start running – something which us, humans were born to do. Everyday, people from all backgrounds and demographics all over the world take the first plunge into becoming part of the running community. It does not matter why, when or where you start. So runners, give yourselves a pat on the back for coming this far in your running journey.

Non-runners or runners who have stopped running, it is never too late to pick up that pair of running shoes and head out for a run towards a healthier, happier and heartier lifestyle!