Now the dust has settled on an unforgettable day of running and inspiration, the numbers that lie behind the second Wings for Life World Run show how the event captured the world’s imagination.
Encouraged and supported by thousands of volunteers, athletes from all four corners of the globe came together on Sunday, not just to provide a true sporting spectacle but also a formidable demonstration of determination and fun.
Singapore presence
Singapore’s ultra-marathoner Paviter Singh, who represented the Lion City for this one-of-a-kind race came in 7th place in Taiwan, covering a distance of 41.1KM in 3hr 05mins before being overtaken by the indomitable chaser car. He stands at the 512th position globally, out of 101,280 runners worldwide. Paviter’s personal account of his overall race experience is documented at Redbull.com here.
The event in numbers
– There were 101,280 registered athletes for the event including competitors from 155 nationalities, not far short of the number of member states in the United Nations.
– €4.2 million was raised for Wings for Life to take the foundation another step closer to finding a cure for spinal cord injury.
– Tens of thousands set off on Sunday after completing their training sessions, and their hard work showed as 70 Catcher Cars, the moving finishing lines, reeled them in worldwide.
– A staggering 1,059,529 kilometres of running was pounded out on Sunday, the equivalent of over 2.7 trips to the moon.
– The oldest participant, who was born in 1920, lined up with her younger rivals in South Africa and ran 7.24km.
– Most remote Selfie Run participant ran in Vestvågø, Norway, in the Arctic Circle.
– Ethiopian Lemawork Ketema completed a back-to-back victory with his run of 79.9km in St Polten Austria while in the women’s race, there was a maiden win for Japan when Yuko Watanabe sailed home to victory in Takashima after completing 56.33km.
Runners compete during the Wings for Life World Run on May 3, 2015 in Yilan, Taiwan. Photo by Aitor Alcalde / Power Sport Images
TRISLIDE is the only anti-chafing, anti-friction, anti-blistering product found in a convenient environmental friendly aerosol spray. The mess-free, fuss-free spray on application means no more sticky hands. Unlike traditional lubrications which come in roll-on sticks, the spray on format does away with skin contact, meaning no bacterial contamination, and making it completely safe to share with your fellow teammates.
A scent-free liquid silicone based product, TRISLIDE is water-proof and sweat proof. The long lasting formula stays on for the hours that you play, race or train. As it doesn’t leave a greasy lube residue, TRISLIDE is a comfortable product to use during sports. TRISLIDE does not stain clothes, and does not degrade the technical fabrics of various sportswear. Post workout, it can simply be removed with soap and water.
TRISLIDE – Who It’s for
Whether you’re a cyclist, runner or swimmer, TRISLIDE has a place in your sportsbag. Of course, if you happen to be a triathlete, the versatile nature of TRISLIDE will replace every single one of your various tubes of cream and gel, leaving you to wonder “TRISLIDE, where have you been all my life?”
Cyclists, those days of struggling with saddle sore are over. One application of TRISLIDE goes on silky smooth and stays on without a squishy, wet chamois feeling. The water-proof and sweat-proof formula stays on for hours without that nasty greasy feeling.
Runners, rejoice! TRISLIDE can be used to combat the two worst nightmares of every runner – hotspots that lead to blistering on the feet, and skin chafing anywhere, with common culprits being: inner thigh, underarm, sports bra line, and for men, your chest.
Triathletes, surfers and divers, ever had a hard time putting on or struggling out of your wetsuit? Simply spray some TRISLIDE on the outside of the cuffs and ankle openings, and you’ll be sliding on and peeling out of those suits with great ease, helping you gain precious seconds in tri transit. It can also be applied as a lubricant to prevent chafing on the neck area. Unlike petroleum or vegetable based products, TRISLIDE is completely safe to use on all neoprene, and will not disintegrate the wetsuits.
Best of all, TRISLIDE is completely sweat-proof and water-proof, which means you only need one single application to last you for hours, whether you are out in the open waters or sweltering under the hot sun on your wheels or feet.
TRISLIDE is the most innovative product to prevent chafing, blistering, irritation, and hot spots found in swimming, biking and running. For the environmentally-conscious athlete, rest assured that this product has been formulated in world-renowned labs using the most advanced scientific research and manufactured with Solar and Green Technology. The product is animal cruelty-free, and dispenses from an environmentally-friendly aerosol spray.
Swimmers and triathletes, you may also be interested in other products. Your sporting needs are covered with TRISWIM’s body care range, including an anti-chlorine swimmers’ body wash, shampoo and conditioner, as well as FOGGIES, anti-fog wipes for goggles.
Made in the USA, TRISLIDE is the trusted and preferred product of professional athletes, and has sponsored various high profile international sporting events, including the Singapore International Triathlon.
For two weeks only, we are offering JustRunLah! readers a 10% discount on TRISLIDE Anti-Chafe Lubricant Spray when they shop at the JustRunLah! webstore. Simply use the discount code “TRI10“. Please note, this promotion code is valid for two weeks only, so hurry and get your TRISLIDE today!
First trail run at the TOUGHEST 10KM IN SINGAPORE!
Honestly, I am not ready to tackle this run at all but thanks for Justrunlah to give me a chance to try my first ever trail run. This is the second time that I joined a race that is in Sentosa which means that there will be loads of up and downhill which made me very nervous as I was going towards the starting line at Sentosa Gateway. Loads of HomeTeamNS guys and F1 runners joined this race. It seems like me and my friends are the few female that are somewhat near the starting line.
YAY SAND (OR NAY)!
After about 2km into the race, I sinked into Tanjong Beach. It is really difficult to run on the sand. Firstly, it is soft so your feet will sink into the sand which causes instability. I keep swinging my arms hard to keep my balance and I almost trip for many times. Secondly, it feels like you are not moving even though you are running so hard. This is very demoralizing especially when you see a lot of people overtaking you. Thirdly, the running area is at the sloping area of the beach which require more endurance to withstand the slopes as well.
TRAIL
Because of the difficulty of the beach section, the trail section at the Merlion Park and near the Siloso Beach is not as difficult. There are a few up and down slopes and that is it. To be honest, it is not really a trail. I imagine it will be like running through Macritchie but I guess because Sentosa do not have such running trails.
ALL IN ALL
This race in indeed the toughest race that I have ever joined mainly due to the beach sectors. The slopes in Sentosa are manageable but when you run the slopes after the beach sector, it becomes an extreme torture to run the slopes. I came in slightly after 1 hr which is a timing that I am not that happy about. BUT I will be back for revenge to get my sub-1hr timing.
As the Singapore International Triathlon approaches, JustRunLah! delves a little further into the world of triathletes, to learn more about the fascinating stronghold multisports challenges have on those who are courageous and disciplined enough to take them on. This week, we chat with triathlete Lam Wai Kit, who shares with us his recent experience at the IronMan 70.3 Putrajaya, some lessons learnt, and his thoughts on how to succeed in a triathlon.
JRL: Tell us a bit about how you got into triathlons.
LWK: I did my first triathlon back in 2009 as I was intrigued by the challenge of multisports, i.e. doing different sports back-to-back. It has gotten me hooked ever since, and I have been racing regularly for the past 5 years.
JRL: Describe the highlights of your running career in the last 12 months.
LWK: The past 12 months have been a roller coaster for me. I was injured for the most of 2014, a stress fracture developed in my heel and I was out for a few months. During that time, I missed a few races which I was looking forward to, and was quite bummed out by it. In hindsight, it was a good decision pulling the plug on racing as I recovered in time to take part in the Singapore University Games (SUniG) Aquathlon. The SUniG Aquathlon race has always been a key race for me as it is very special racing alongside my teammates from SIM Aquathlon, sharing all the ups and downs during training leading up to the race.
JRL: Swim, bike, run. Which is your forte, and which is your favourite?
LWK: I would say that running is my forte out of the 3 disciplines. But I am constantly trying to make myself less of a one-dimensional athlete and be consistently strong across all 3 disciplines. Having said that, cycling is my favourite out of the 3! I just enjoy riding my bicycle and I do hope that in the near future, the love of cycling will eventually translate into becoming a stronger cyclist.
JRL: You recently participated in the IronMan 70.3 Putrajaya. Have you competed this race before? Tell us a bit about the race experience.
LWK: 2015 is the second time I raced in Putrajaya. I travelled with a few friends both years and that contributed largely to the awesome race experience I had. Putrajaya, being in relatively close proximity to Singapore, makes it an easy destination for a race (No lugging of bike box around!). Overall, the race experience there was really good, nothing to complain about other than the heat and humidity, a complaint which resonated with most of the competitors. But living in a tropical climate like Singapore, it wasn’t much of a surprise and nothing I have not prepared for.
JRL: What were the biggest challenges you faced during this race?
LWK: It was a good learning experience for me at Putrajaya, a few mistakes that I made on the bike leg could definitely be avoided the next time round- my only bottle ejected from the bottle cage right out of transition after hitting a bump and so did 2 of my energy gels. I also had some problems getting my cycling shoes to tighten which slowed me down at the start. It did not help that I had cramped up in my legs at the start of the bike leg, I’m still trying to figure this one out though!
JRL: What’s next on the cards?
LWK: I would like to race again soon, after taking some down time post-Putrajaya. It will be more of avoiding the mistakes I made, and executing a good race where all 3 disciplines go smoothly.
JRL: What is the most important factor for succeeding in a triathlon?
LWK: I feel that endurance sports, in general, reward hard work. I guess all endurance athletes can bear testament to this. It is also where hard work beats talent. So in my humble opinion, the willingness to make sacrifices and work harder than anyone else is the most important factor for success in triathlon. Having said that, there must be passion behind it, if not it is hard to get out and slog through the training sessions, day in day out.
JRL: What advice would you give to runners contemplating a triathlon?
LWK: My advice will be to take caution, it is highly addictive! In all seriousness, the local triathlon community has many outlets where a first timer can adequately train to complete a triathlon. Enjoy the sport and embrace the challenge it presents!
To celebrate SG50, the Singapore SEA Games Organising Committee Executive Committee (SINGSOC EXCO) is making the games as affordable and accessible to Singaporeans as possible. Be a part of the action and come show your support!
Of the 36 sports at the games this year, entry to 18 sports will be free, including: Athletics, Archery, Softball, Tennis, Squash, Rowing, Canoe/Kayak, Sailing, Tra. Boat Race, Water Ski, Cycling, Golf, Triathlon, Bowling, Shooting, Petanque, Hockey and Floorball. Of the other 18 sports, ticket prices start at $5, with discounts for youth, senior citizens and NS men. Special tariffs are also available for group purchases and season passes.
For more information on ticket prices and to book your tickets, click here.
Which games will you watch?
Key dates for everyone to note on the calendar are Friday 5 June 2015 and Tuesday 16 June 2015, the spectacular Opening and Closing ceremonies of the 28th SEA Games. Of course, here at JustRunLah! we certainly won’t be missing the track events scheduled under Athletics at the National Stadium, from Saturday 6 June 2015 to Friday 12 June 2015. If you haven’t done so already, it’s not too late to sign up for the 10K Nila Run, and share part of the marathon route with Ashley Liew and Soh Rui Yong!
With more than 7000 athletes showing up from 11 Southeast Asian countries for the 36 events to be held across 31 venues, be prepared for some road closures and restrictions over the coming couple of weeks. To facilitate a smooth execution of the Games, members of the public are advised to expect delays at the following venues on the corresponding dates:
Sport / Activity
Venue
Dates
Football
Jalan Besar / Bishan Stadiums
28 May – 14 June
Opening Ceremony
National Stadium
5 June
Equestrian
Singapore Turf Club Riding Centre
6 – 10 June
Triathlon
East Coast Park
6 – 7 June
Marathon / Nila Run
Kallang / East Coast Park / Marina Bay
7 June
Cycling
Marina South
9 – 14 June
Closing Ceremony
National Stadium
16 June
Spectators and road users alike are highly encouraged to use public transport at this time. Not only is it better for the environment, it will save you a lot of headache as parking spaces are limited at each event venue, and road closures, diversions and delays can be avoided by taking the trains.
For full information on road closures, click here.
So, you’ve decided to join 30,000 other runners this year in raising funds for a colour-coded cause at the AIMS-certified Osaka Marathon in 25 October, and you’re now wondering how to fill your time while in Osaka. The city boasts a comprehensive subway system that makes it easy to get around while you explore all that Osaka has to offer.
Shop
Central Osaka is divided into north – Kita, and south – Minami. In Osaka’s north, Kita, one finds the major commercial and business district, Umeda, where skyscrapers dominate, the city’s largest department stores, and popular tourist shopping areas like Grand Front Osaka can be found.
Osaka’s southside, Minami is home to several shopping districts like Namba (also a nightlife entertainment district), Shinsaibashi, which is the principal shopping area of Osaka, Dotonburi (also a dining district) and Nipponbashi, famed for its shops selling animation, manga and collectibles.
The Osaka Aquarium, the second largest in the world, displays 15 tanks, some spanning several storeys, offer visitors interesting angles and perspectives as they work their way down from the 8th floor. Each tank represents an area of the Pacific Rim, with the main attraction being the central tank, housing a whale shark.
Situated on the Bay Area is the first Universal Studios to be built in Asia. The theme park is divided into eight sections, with amusement rides based on popular movies like Spiderman, and photo opportunities with character mascots like Hello Kitty, making it a perfect option for families.
The National Bunraku Theatre celebrates Osaka’s status as Japan’s capital of bunraku, a form of story-telling through theatre puppetry developed in the early 19th century. Several performances of this fascinating theatre puppetry are conducted in English for tourists.
Learn
For ancient history buffs, the Museum of History details the history of Osaka, back to the time it was still known as Naniwa, and was Japan’s first capital city. For recent history, there is the Osaka International Peace Centre, a museum that documents the horrors of World War II. Visitors will find a collection of exhibits showcasing the Japanese invasion of Asia-Pacific, the Osaka air raids and the atomic bombings that ended the war.
Other museums include the National Art Museum, which houses Japanese and international contemporary art, and the kid-friendly interactive Osaka Science Museum, which also boasts a planetarium and an Omnimax theatre.
Climb
Have an appetite for heights? Situated on the 40th storey of one of Osaka’s recognisable landmarks, the Umeda Sky Building, the Floating Garden Observatory offers a remarkable view of Osaka, especially at sunset.
Alternatively, enjoy a 360-degree view of Osaka from the observation deck of Abeno Harukas, the tallest skyscraper in Japan.
Of course, no visit to Osaka is complete without a stop at the Osaka Castle. The eight-storey architectural marvel dates back to the 1500s and its walls which hold a complicated history, has been restored to its Edo-era glory. A museum today, this samurai castle offers visitors a spectacular view of the city. Afterwards, explore the picturesque Osaka Castle Park with its fortifications and gates, maple and gingko trees. Local buskers perform live music on weekends.
Founded in 593 by Prince Shotoku who supported the introduction of Buddhism to the state, Shitennoji is one of Japan’s oldest temples. The temple had been razed several times over the centuries, but has always been rebuilt to reflect its 6th century design.
Join the Osaka Marathon with JustRunLah!
Not yet registered, but interested in running in this rainbow race for charity? JustRunLah! has 12 remaining slots for a guaranteed race entry package to the marathon. To help you perform your best, we will provide training programmes leading up to the marathon. On top of that, you will receive a FREE pair of Mizuno Wave Rider 18! Interested runners, kindly contact 8175 8677.
As a first post, I’ve been pondering about what topic to write. I can write about myself which is boring or I can write about a topic that chronically affects most tuapuis like me. Maybe it’s just me but I tend to suffer this more than anyone that I know of. For the uninitiated, tuapui is a Hokkien dialect which translates to mean “fatty”and this post/blog is by no means dissing anyoverweight individuals since I’m very much in the same boat.
So, the question is … “do you even chafe?”.
I do, by the 7th km mark on my weekend runs, my inner thunder thighs would be screaming murder and every trickle of salty sweat around the chafing feels like someone rubbing salt to your wound (like literally). Showering after your run with chafing wound is like someone smacking your very sunburnt arm because it hurts so bad. And if you are like me where you like to wear shorts to just about everywhere, you’ll pretty much be waddling for at least a week.
If you have never experienced chafing, count your blessings. I’ve heard and also seen(read: google) some terrible chafing images (men, you know what I’m talking about) and boy, you don’t want that to happen to you.
Wearing tights can help prevent chafing but in Singapore’s lovely heat and humidity, the thought of being tightly bundled up like a dumpling (a very real scenario for a me) is not very fun. There aren’t many tights manufactured for large size individuals like me but that’s another separate topic all together.
My favourite shorts these days (without it riding up in between my thunder thighs) is running shorts. Only problem is, it gives me really bad chafing. Someone finally recommended me Run Guard and I tried it for the first time during my Energizer Night Trail Run. I was skeptical how this thingamajig can help prevent chafing but reviews on Amazon seem to indicate that people swear by it.
So before I left for my trail run, I rubbed it all over my inner thigh, not once but THREE times before I left the house because the thought of getting chafing again scared me. Being rather paranoid, I brought Run Guard with me and applied it again just before flag off. And this thing really worked for me. Despite the grueling trail, I had my running shorts on and ran as much as I could and didn’t see any chafing streaks. Ok, so maybe I applied it excessively but I tried it again the following week with just one application – worked like a charm!
This may be old news for the seasoned runner but hey, for individuals like me struggling to even complete 10km without chafing, this is priceless! I’m not paid to sing praises about this product but for some overweight people, chafing is something that we encounter even when we walk, let alone run!
Here’s a race with a reputation. The toughest 10k in Singapore!
Wow, well ok, I can’t really NOT do ‘the toughest 10k in Singapore’ so I’d better sign up. And so it was that my alarm clock went off again at 0515 on Sunday morning, another early start !
Mrs Strider and the dog slept through the noise and I crept quietly downstairs for a quick bit of breakfast before heading out. Real Run starts on the Sentosa Bridge, so I park up at Seah Im Food Centre and wander over the road. There is something odd about walking through a shopping centre before 6 in the morning dressed in shorts and a vest, but since they had the air-con working I took the shortcut through and enjoyed the cool air break.
No baggage for me today, so I head straight into the starting pen around 0615. This race has a veteran category AND prizes down to 10th place, so I want to make sure I am on the start line to give myself the best chance of success (placings are given on gun time, not chip time, so if you want in the action, you have to be right at the front)
In the starting pen I meet the usual suspects, Jenny Huang, Lexus from F1, Peter from JustRunLah, Sinai Strider Rob and his wife (her first 10k road race!) and a few other regulars. Ming Ham is there with his trusty Canon, snapping this pic of me, not quite sure what I am shouting at!
Before the flag off, the 2 chaps doing the 50 days of 50 k’s appear at the startline – massive respect, I think they are now on day 30 or something – I cannot imagine what they must be feeling. But KowTow and Kudos to them both!
As the race starts, an unusual drama unfolds. The horn goes, Lexus charges off as usual and the rest of us follow suit, then suddenly, the drone camera thing crashes to the floor just in front of me – I heard later it hit one of the front runners on the leg, but easily could have been worse, as I pass, it’s sat there, on the floor, all busted and sad, while runners frantically dodge it and try to avoid completely destroying $3000’s worth of tech. I don’t quite know how it came to fall from the sky like that, but if the owner is reading, I hope it was taken care of and made a full recovery. Perhaps that technology isn’t quite ready to deliver my weekly food shopping just yet 🙂
We head off up the bridge into Sentosa, I’m about 20 places back from the front group (lots of kenyans in the race today) and the pace is rapid. This race, as you probably know, has various surfaces and inclines, so everyone is trying to use this section to get some good pace in. We head on the road to Tanjong Beach, right along to the far end, then we turn and the first beach section is upon me. I think this is the first time I have ever tried to run fast on sand and I am really not very good at it.
SAND SAND SAND!!
The sand on the Sentosa beaches is quite ‘sinky’ and the shoreline is at quite an angle to the sea (both due to these not being natural beaches) and this makes a tough job even tougher. Not being the lightest person in the world, my feet sink into the sand every time I try to push off and up the pace – so I just try to focus on maintaining a consistent breathing pattern and grind my way through, pretending it’s a hill.
This works ok on Tanjong Beach, but I am overtaken by a couple of people, including Prasant, who is also in the Male Vet category – I’m not going to let him get away, so I try to stay close. A small interval on the tarmac and then we’re onto another beach section at Palawan. This one is longer and seems tougher, but I haven’t lost any more placings. I know there isn’t any more sand until the end, so now I can focus on trying to get past Prasant and pushing on a bit.
NOW WHERE’S THE TRAIL SECTION?
Next we head up next to the Merlion statue and into a sort of jungle path. This I think was advertised as the ‘trail’ section, although it’s all concrete, so it’s really just a footpath – but there are a few sharp climbs, so it’s certainly not easy. Here I am able to catch Prasant and Heider, a guy I know from Strava – then I run for about 2-3km with Vincent, who I know of through fellow Strider Ben (are you keeping up?).
Into the last 2.5k now and some downhill action, I’ve managed the race well up until now, so I am comfortable to throw myself downhill and put a few seconds into Vincent (and hopefully a few more into Prasant). Finally we’re down on the Siloso beach road, where we head back away from the finish area before doubling back for the last beach section.
NEVER LOOK BACK
One thing I try to never do when I am racing someone and into the last sprint is look back to see where they are, the moment you see someone look back, you know they are struggling and it gives a mental boost to the chaser.
I just dig in and try to run as fast as humanly possible across the sand, betting that Vincent and Prasant won’t be able to run fast enough to catch and over take me. This is the racing buzz, pure adrenalin part of the run, I really have no idea if they are 5 metres behind or 200 metres behind, because I am not going to look, I am just going to run.
I also don’t really know where I am in the Male Vet category, my guess being that I’m 4th or 5th
Ming managed to catch my finish sprint on video and it’s interesting to see that 1) there isn’t anyone near me and 2) actually two other people have passed Prasant and Vincent in the last km.
CROSSING THE LINE – OH WHAT A FEELING! : Video Credit Ming Ham
I cross the line, just under 43 minutes. One of the stewards comes over and I find out I’m in 3rd place for the Male Vet category. I’m suddenly feeling like Peter Kay in this classic UK TV Ad! ‘Ave it son!
It IS a tough race, the three sand sections are killers, really breaking up any rhythm you find. It’s also really easy to over do the effort on the sand, so you have to be really careful with your tempo to ensure you don’t burn out. Similar strategy to racing a steep uphill, try not to lose any time to your competition, but don’t try to gain time here or you will pay later, unless you are some sort of sand running god, in which case, this is the race for you!
Similar to Energizer I ran a ‘smart’ race here I think. I ignored my watch and ran on a combination of perceived effort (trying to keep my breathing pattern similar across the variety of surfaces and inclines) and racing against people instead of against the clock. I’m no running coach, but I would definitely recommend this sort of approach for any race that has this sort of variety.
One thing I will say that really stood out for me on this race versus many others was the quality and enthusiasm of the volunteers. Great signing, loads of cheers and encouragement – a really well managed event.
At the finish area I’m exchanging war stories with loads of folk I know, enjoying the very generous availability of ice cold gatorade and trying to cool down a bit. I pick up some useful achilles drills from Jenny (cheers!)
Finally it’s time for the presentations, this takes quite a while, but it’s nice to sit in the shade and chat with friends, so I’m not complaining.
JustRunLah! official photo. L-R Peter Tan, Me, Jenny Huang, Steven Chan
THE LONG AND WINDING ROAD (back to Ghim Moh)
The presentation is done and it’s time to head home. It’s only now that I realise the car is miles away. I walk from Siloso to beach station, then get the monorail to Vivo, then wander back across the road to Seah Im. I arrive home just before 12, 6 hours after I left – it’s been a long tiring morning, but a very satisfying one.
Thank you HomeTeamNS for putting on a really enjoyable event and the sponsors for a great set of prizes, it certainly is ‘the toughest 10k’ in Singapore and I’ll definitely be back to give it another bash next year. Thanks also to Just Run Lah for the race entry and VGO/Salomon Singapore for the awesome Salomon S-Lab gear!
Next two races for me are both team events. Mount Sinai Striders making their trail relay debut next month at The Great Relay (6 man team doing the 100k) then we’re out again at the Mizuno Ekiden in July.
We have a common team goal across both races, to keep the F1 Elites honest, race hard and make them work 🙂
Stats and Mapping from Strava below, happy trails!
editor’s note: For the photo gallery of Real Run 2015, click here.
Few issues are as divisive among runners as listening to music while running. Some of us are adamantly against popping in the earbuds while lacing up for a run, while others – probably a majority of us in fact – find running a bit of a struggle, if not completely impossible without our favourite tunes. In fact, music can be a great source of motivation, which is great for days when you’re just not feeling like it.
Studies have also discovered that listening to music while exercising reduces perceived effort and improves endurance. This means the right tunes can help you feel less exhausted, and keep going for longer, whether you’re doing explosive sets of sprints, or setting out to slog through 20km.
Creating a proper running playlist is important, as we naturally pick up our pace when a fast song is playing, and slow down when a slow song is on. Here is a guide on how to build a music playlist for your next run. Don’t get stuck in a music rut; remember to change up the tunes once in a while!
Warm Up Songs
These are the songs to use during your pre-run stretches and warm-up drills. It should be an inspiring song, with lyrics to motivate and help get you started, but limited to a moderate tempo so you don’t rush through your warm-up routine. Suggestions: Beautiful Day by U2.
Get Your Blood Pumping Song
Now you’re properly warmed up, you want a song to of moderate to fast pace, to help transition from your warm-up to the level of intensity you want to be running at. Suggestions: We Will Rock You by Queen.
Mid-Run Songs
These songs are the backbone of your run. You want to choose songs that have a groove to keep you moving, but also match your workout pace for the day. Pop and rock songs are the best options. Suggestions: Kiss Kiss by Holly Valence; Hey Ya by Outkast.
High Intensity Songs
If you’re planning on doing some intervals, plan your playlist to include high intensity songs. Make sure you time them corresponding to the moment you’re doing your sprint sets. The worst thing is to have the song start only 6 seconds after your GPS watch says GO! Suggestions: Imma Be by Black Eyed Peas.
Recovery-Between-Sets Songs
Just as you drop your pace for active recovery in between your sets, you want the music here to slow down too. Nothing too “boppy” that will make you waste energy bouncing to the beat, you want to save that for your next hard interval! Once again, make sure the timing is right when you’re preparing your playlist. Suggestions: Just Dance by Lady Gaga.
Grande Finale Song
This is the song that speaks to your soul. It’s the song that makes you give it all you’ve got. For a strong finish to your run, especially when you’re already worn out, find something to inspire you to finish on a high. Suggestions: The Final Countdown by Europe.
Cool-Down Song
After a series of fast-paced beats, a slower tempo piece will help gently bring you back to rest. Choose a few songs that will last the length of your cool-down, including stretches, and the walk back home. It doesn’t hurt to choose songs with lyrics that celebrate your awesomeness of completing a run! Suggestions: The Voice Within by Christina Aguilera.
Do you listen to music while you run? What is your personal running theme song?
As the first all-women race in Singapore, Shape Run, organised by SPH Magazines Pte Ltd (SPH Magazines), is a highly anticipated event with a loyal following. Over 12,000 runners will be expected at this year’s event. For its tenth edition, Shape Run 2015 promises to be bigger and better than ever.
JustRunLah!, Official Running Portal of SHAPE Run 2015 has secured 10 free slots for our readers! Complete the form below to run for free! For the men who are reading this, enter the contest on behalf of your wife, girlfriend, sister or friend, and they’ll thank you for it!
Each day, 35 people are diagnosed with cancer. Each day, cancer claims 14 lives. 1 in 3 Singaporeans die from cancer. With statistics like this, each and every Singaporean has been, or is, touched by cancer in one way or another. Someone in your family, or one of your friends might be battling cancer right now. Perhaps you have fought and survived cancer yourself. We are all very familiar with the exhaustion of fighting cancer – from the patient’s physical and mental suffering, to the emotional toll it takes upon loved ones, not to mention the financial stress involved.
Race Against Cancer is a Race to Save Lives. Organized by the Singapore Cancer Society (SCS), Race Against Cancer aims to raise funds for cancer treatment subsidies, welfare assistance, cancer rehabilitation, hospice care, free cancer screenings, research and public education initiatives.
The goal of Race Against Cancer is to make our statement against cancer; to minimize cancer and maximize life. No one should fight cancer alone – this event invites people of all walks of life to join in the fight and run alongside those who have been affected by cancer. JustRunLah! is joining the cause as the event’s Official Running Portal, and we urge our compassionate readers to show their charitable support by participating in this fundraising race.
The 7th edition of Race Against Cancer will be held at Angsana Green, East Coast Park on 13 September 2015. The categories include a 5K Fun Run, while Individual Competitive distances include 10K and 15K.
In 2014, Race Against Cancer raised a record sum of $1 million in funds. Let us aim to break this record in 2015. Programmes and services that the Singapore Cancer Society are hoping to drive include the Cancer Care Fund, Cancer Rehabilitation Centre, SCS Cancer Treatment Fund, SCS Help the Children and Youth Programme and SCS Welfare Aid.
Dedicate your run to someone you know who has been affected by cancer.
Choose a distance and make a declaration of war against this disease.Registrations are now open! Additionally, you can show your support in the tireless battle against cancer, you make make a donation, or you may also choose to participate at the event as a volunteer. Every bit counts in this collective effort, so come join the fight against cancer.
For more information and to register for RAC2015 please click here.
JustRunLah! is the Official Running Portal of RAC2015.
Runners today take longer to complete a 10K training run than 20 years before. If you are finding this hard to believe, let us explain.
Running in the 20th Century
Remember a time when running was such a simple activity? All we had to do was muster the motivation to lace up some sneakers and get out the front door. Pre-run activities included remembering to drink water, and some simple stretching for warm-ups. On days when we were feeling super diligent, we might have even slapped on some sunscreen.
We’d then proceed to run.
Our top priority after a hard workout was to rehydrate. The socially-conscious among us would courteously use some deodorant, because we wanted to keep our friends and avoid making enemies at the office.
Total prep time: 10 minutes
Total run time: 50 minutes
Total workout time: 1 hour
Running in the 21st Century
Fast forward twenty years, and running is a whole different story. Most of us are dressed up like Christmas trees, with a variety of gadgets and accessories. Technology has not only improved our running shoes, it has also gifted us with a music library in our pockets so we can no longer decide between K-Pop or R&B, running apps or watches to not only time our splits but also to track our running route and, you know, find our way back with the map function just in case we get lost in our neighbourhood park.
Best of all, look at how far mobile phones have come! Our smartphones today don’t just beep in monotone to inform us of an incoming SMS, they’re mini computers that do everything, especially and most importantly, helping us capture the most critical moments of our daily lives – our mid-run action shots – in high quality images with a 10 megapixel built-in camera.
After all, how else will our grandchildren believe that once upon a time, Ah Gong was such a suave chick magnet?
Of course, trying to find a flattering angle while running is not easy, especially with all the equipment jangling on our bodies. But hey, victory only goes to those who persevere, so 27 photos is a sure sign of our progress as runners.
A workout is incomplete until we’ve plugged our data into the computer, analysed our performance, and share our glorious results on all our social media platforms. We get bonus points for the run if we manage to score one Like within the next 24 hours.
Total prep time: 20 minutes
Total run time: 1 hour (must slow down or else your photos will be blurry)
Total workout time: 1h 20 minutes
Next time your boss asks why you’re back late from your lunch break, simply explain that a healthy workforce is an asset to the company, and diligent running requires an investment of time.
The OSIM Sundown Marathon is expecting registration numbers to reach 30,000 for the third straight year in 2015, making it Asia’s largest night marathon once again.
The Sundown Marathon returns this year on 4 July 2015 at the F1 Pit Building. With the four running categories this year – 5K Fun Run, 10K, Half Marathon and Marathon – to choose from, as well as a food and beverage village and VIP packages, it promises to be a spectacular night jam-packed with activities for all.
This tip from Illumiseen is great! Great for people with narrower feet, for people who bought slightly bigger shoes and also for people do trail running.
I am going to do my first ever trail running race with Real Run 2015 this Sunday! Hopefully this shoelace trick can help to prevent any blisters and also to prevent all the irritating sand from going into my shoes.
Between the cheap shopping and bargain hunting, gastronomical delights, a robust nightlife, and endless cocktails on the beach, Phuket has earned a reputation as a prime holiday destination for indulgence. However, holiday-makers don’t necessarily need to take the hedonistic route, as Phuket also offers a wealth of sporting activities, many of which are fun and challenging, while bringing you close to nature, so you can have a fit and active holiday.
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Thinking about your next running or racing holiday destination? Here’s why you should put Phuket right on top of your list.
The Laguna Phuket Triathlon is considered Southeast Asia’s premier triathlon event with one of the most challenging and spectacular bike and run courses on the triathlon calendar. The 21st edition of the event will be held on 22 November 2015, and will again feature an age group competition, the corporate team relay and a 6Km Fun Run. Distance: 1.8K swim – 55K bike – 12K run
Held this year on 29 November 2015 Challenge Laguna Phuket is the culmination point of the 10-day Challenge Tri-Fest that also features the Laguna Phuket Triathlon. Distance: 1.9K swim – 90K bike – 21K run
Of course for runners, it always comes back to the legendary 42.195km challenge, and this year, the Laguna Phuket International Marathon expects to draw 7000 international runners to its 10th edition. The AIMS-certified course is incredibly scenic, offers generous cut-off times, and hydration points at every 2.5km. The pre-race Pasta Party and Post-Race BBQ Farewell Party make the entire event an unforgettable experience!
Play
Sports and adventure lovers will be spoilt for choice in Phuket, with a wide variety of activities to participate in. Show off your skills, or try something new!
Watersports
With its beautiful marine wildlife, the clear and calm and warm tropical waters of the Andaman Sea are perfect for snorkelling. Snorkelling can be done year-round in Phuket, but the best time of year is November-April, when the is most calm. During the May-October low season, the undertow can become dangerously strong along the west coast. With water temperatures at 27-28°C snorkellers don’t need to wear wetsuits. Snorkelling gear can be purchased, or rented for the day at one of the many shops around the island.
Phuket is rated amongst the top 10 diving destinations in the world. Diving day trips from Phuket to Phi Phi Island and the Racha Islands operate throughout the year and are suitable for all levels. Visit sites like the King Cruiser wreck close to Anemone Reef, and the exciting diving at Shark Point. Master divers can consider Similan and Surin Islands in the Andaman Sea.
Phuket’s West Coast is the best place for surfing in Thailand. There are three main annual surf contests in Phuket. The Phuket Surfing Contest is held at Kata Beach, and has been running for the past seven years, while Kalim Beach hosts the Kalim Surf Contest and Kamala Beach hosts the Go Surfing Contest. The latter two are local competitions. These three beaches, alongside Surin Beach and Nai Harn Beach, make up the five top surf spots in Phuket.
Exploring
Elephant trekking is a popular activity in Phuket. Some concerns had been raised regarding the welfare of the animals, but
under the supervision and control of the Asian Elephant Foundation of Thailand, most Phuket elephant camps take good care of their animals today. A large majority of the elephants used for trekking in Phuket are female, with a gentler and more stable temperament than males. While all of these Discovery, Nature, Trekking or Explorer tours feature elephants, they differ in other activities. Some include visits to plantations, bamboo rafting or canoeing, visits to a Monkey Cave Temple and the Tsunami Museum, or cooking demonstrations.
Small group tours on ATV allow you to explore Phuket without the crowds. Plunge into the countryside along natural tracks and paths through rubber plantations, forests and rivers; meet the local forest workers, learn about the environment and discover local plants you never knew existed in this unspoiled environment.
Prefer a more eco-friendly method? Half and full-day bike tours mix paved and dirt road surfaces, taking you through small market towns, plantations and rice paddies, past places of worship and fishing villages, and through areas of natural jungle rich in plant life and fauna. The distances covered are not excessive, and riders are often followed by support vehicles to board when they get tired, so anyone with a reasonable level of fitness will be able to enjoy this cycling tour.
Image credit: Wikimedia Commons, Éclusette
Traditional sports
Witness a dramatic round of Thailand’s national sport, of which origins are claimed to stretch back to the wars with the Burmese during the 15th century. Although it’s still a violent contact sport, many changes initiated to make Muay Thai safer, reducing the incidence of death and injury. Muay Thai courses offered by Tiger Muay Thai & Mixed Martial Arts Camp are broken down into group classes which run twice a day and beginner, intermediate, advanced and professional fighter invite-only classes.
If you have the time to go farther afield, just a few hours away from Phuket are some of the most challenging and beautiful rock climbing sites in the world, attracting both novice and hard core climbers. Most of the action is on the towering limestone rocks in the headland between Tham Phra Nang (Phra Nang Cave Beach) and Railay East beach in Krabi.
Phuket offers six golf courses, all designed to exploit the island’s tropical climate and unique topography. The beautiful landscaped courses, which make use of the local abundance of water and trees to full effect, frequently draw international golfers. High standards ensure that the greens are green and the holes are challenging enough to stretch new and experienced players alike. Some of the courses have been used for international competitions and world championships. People looking for a unique mini golf experience can check out the 18-hole miniature classic golf course at Phuket Adventure Mini Golf in Bangtao. Equipment is included in fees, but you are welcome to bring along your own favourite putter too.
Image credit: Wikimedia commons, Dmitri Markine
Extreme
Thrill-seekers needing an adrenaline fix can jump 50 metres over the green-blue water of the Jungle Lagoon at the Jungle Bungy Jump in Kathu. Set over a picturesque pond, formerly an old tin mining site, it is now a safe location for experiencing big-time thrills. The jump site is the only licensed one in Thailand, and the only insured site in Asia.
Flying Hanuman offers a chance to discover Phuket’s rainforest canopy from an aerial perspective as you enjoy the sensation of“flying” 40 metres above a jungle on ziplines. Eco-friendly and well executed, it is extremely safe. The safety carabineer and lanyard are attached to the safety lines on each platform and act as a backup attachment when on the ziplines, which can hold multiple tonnes of force and are checked regularly for signs of wear and tear. All platforms are made of wood and are supported by industrial-strength cables, and each group (even if you’re only one guest) will have a minimum of two safety guides with them.
Paramotoring is one of the safest forms of flights. Sky Club Asia is operated by serious and professional enthusiasts who have long experience in flying with paramotors. Most of them started with paragliding before adding the engine and propeller, offering them more opportunity to explore. No time to learn, or inclination to fly solo? Try a tandem flight! The equipment from top-notch German brands are perfectly maintained, and before each flight, all security issues are double-checked by the pilot/instructor, who verifies each retention strap, carabineer and instrument.
Image credit: Sky Club Asia
Theme Parks
Located in a manmade freshwater lake, Phuket Wake Park near Kathu Waterfall offers seven play obstacles and exotic views of the surrounding trees and hills to beginners and expert wakeboarders. The cable speeds start at 28kph and participants are closely supervised. Wakeboards, gloves, life vests, and helmets can be rented while free basic lessons are provided by professional instructors.
One for the kids, Splash Jungle Waterpark at Mai Kao Beach offers a great day out on exciting water slides, rides and more all in one themed water park. With short and fast queues, adequate facilities such as the Kids Aquarium, Kids Slide Pool and multiple water slides of varying heights and speeds for the little ones at Splash Jungle, free entry for children under five, this is a must-do for families.
Image credit: travelfish.org
Eat and Relax
Of course, no holiday in Phuket is complete without a spa visit, and a feast of local delights.
After all the excitement of running, racing, and various sporting activities, nothing hits the spot better than a much-deserved session of Thai massage for some relaxation and rejuvenation. Feel the knots and tension melt away at the expert hands of massage therapists. More than just a beauty treatment, the traditional concept of spa therapy focuses on addressing ailments through touch, meditation, and herbal remedies and ultimately restoring physical and mental well-being.
You would have undoubtedly worked up an appetite running around, and Phuket offers plenty in the way of gastronomy. The perfect moment to indulge in local specialties of fresh fruit, seafood, curries and salads, and coconut-based dishes, let your body be nourished and your palate tantalised. From street vendors offering Thai fare, to your hotel lobby restaurant boasting international cuisines, dining is cheap and accessible in Phuket.
So what are you waiting for? AirAsia flies direct to Phuket daily from Singapore. Upgrade your travel and pre-book Premium seats that offer extra leg-room for your comfort. From as low as SGD 5, you can also pre-book and enjoy specially curated delicious Thai cuisine in the air, such as Green Curry, Mango Sticky Rice and Basil Chicken. Travel in comfort with AirAsia to Phuket for a veritable sports-filled holiday experience. Visitairasia.comfor low fares now!
As the first all-women race in Singapore, Shape Run, organised by SPH Magazines Pte Ltd (SPH Magazines), is a highly anticipated event with a loyal following. Over 12,000 runners will be expected at this year’s event. For its tenth edition, Shape Run 2015 promises to be bigger and better than ever.
The usual 5km and 10km races aside, Shape Run 2015 will be introducing two new elements – a competitive 15km category for women who want to go the distance, and a 1.8km Family Fun Run for families comprising two to four members. This means that Daddy can now join in the fun too!
In the lead-up to the run, Shape will organise three training runs led by Shape pacers. Designed to help participants improve their running technique and race performance, these training sessions are free and open to all who sign up.
A three-day Shape Run Carnival will be held at Raffles City Shopping Centre from July 3 to 5, 11am to 8.30pm. Participants will collect their race packs, and get to enjoy exclusive deals on an array of fitness and wellness products and services offered by the event’s partners and exhibitors.
Shape Run 2015 will be held at Kallang Practice Track beside the Singapore Sports Hub on July 26 at 6am. At the end of the run, participants will be awarded a Finisher’s tank top (for 1.8km fun run, only the primary female participant will receive this) and a Finisher’s medal after the run. Runners will also enjoy special rates when subscribing to the print and/or digital editions of Shape magazine.
Registration for the Shape Run 2015 is now open, so snag your slot at an Early Bird rate before 31 May 2015. Runners who have participated in previous editions (2012-2014) and print subscribers of Shape Magazine can also enjoy special registration rates.
To register for the Shape Run 2015, click here. More exciting updates will be announced leading up to the Shape Run 2015, with details to be posted on www.shape.com.sg/shaperun and here on JustRunLah!.
JustRunLah! is happy to be the Official Running Portal of Shape Run 2015!
Thinking about your next running or racing holiday destination? Here’s why you should put Phuket right on top of your list.
