In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
I think it’s fine to head out of our house to exercise after a long day working from home but do it alone or with someone living in the same household. Personally, I try to swap my running routine and run during lunch hours to avoid the crowd.
If you prefer to stay home, you can also stay healthy by doing some static exercises like pushup, planks, dips, burpees, jumping jacks, etc where you can also arrange with your friends or colleagues and do them together via Zoom.
2. How do we stay calm during this stressful period?
We should not be over paranoid and trust that our governments are doing their best to ensure the virus is contained. However, we should also do our part by social-distancing, practise good hygiene and stay healthy.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
During this period, try to take more vegetables and fruits which gives you all the necessary vitamins. If possible, avoid fried food and junk food but I think it’s ok to indulge once in a while as our bodies sometimes crave for it. If possible, take this opportunity to cook at home (although I’m not a cook myself. haha) as you can also avoid crowded areas. I also take vitamin pills to enhance my immune system.
ABOUT ALVIN LOH
Photo source: Alvin’s IG
Alvin Loh is a Team Singapore Marathoner who represented the country at the Southeast Asian Games 2019.
His other achievements included clocking 1h16min at the Standard Chartered Hong Kong Half Marathon 2018 and running the Sunshine Coast Marathon 2019 in 2h37min to qualify for the SEA Games.
Alvin has a full-time job as Senior Electrical Engineer at Land Transport Authority of Singapore. He is also a brand ambassador for HOKA ONE ONE Singapore and Jaybird.
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
I am actually taking it easier running-wise during this “Circuit Breaker” period while taking the rare opportunity to temporarily pursue other interests. My London Marathon scheduled for April got postponed, track workouts with Kampong Runner training mates cancelled, and the only gym I use closed. Thus, in the interest of safety and the necessary social distancing, I no longer find a need to do twice-daily runs, weekly speed sessions, or arduous long runs anymore. Besides, my next marathon is slated for October, so there is ample time for periodization before that.
What am I doing now? I have more opportunity now to run with my inspiring runner father, so I often join him for a daily easy run. My other time outdoors would likely be brisk walking our dog Tiger. I even finally listened to my wife Sandra to do something I haven’t done since 2012: take out my triathlon bicycle for a spin again! In fact, I attached a photo here of myself on the bike which literally has not been touched in years. Last but not least, I do some core sessions at home, often while watching television.
2. How do we stay calm during this stressful period?
It is imperative we stay calm by focusing on the bigger and more important picture. I think we athletes had to undergo the initial denial stage upon hearing about the more stringent measures; we got so caught up with our training and work routines for years, that we were at an initial loss about how to go forward.
However, my family encouraged me that there is a time and season for everything under the sun. There will be a season to race and compete again, but now is the season to recharge and do more of the things you could not do before. I am also cherishing the quality family time along the way.
3. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?
I have no other resources I am looking to at the moment. But I am continually inspired by my father who is exercising on at least a daily basis, as well as my wife who managed to quickly adapt to a work from home environment!
ABOUT DR ASHLEY LIEW
Photo credit: David Choong
Dr. Ashley Liew is a professional member of The Chiropractic Association (Singapore) and Doctor of Chiropractic (USA, Summa Cum Laude) at the Family Health Chiropractic Clinic.
Dr. Liew is also certified in the Webster Technique by the International Chiropractic Pediatric Association (ICPA) to provide chiropractic care to pregnant women. In addition, Dr. Liew is proficient in the Koren Specific Technique for chiropractic analysis and adjusting. He is also the only FAKTR-Certified (Functional and Kinetic Treatment with Rehab) Provider in Singapore, which can be especially helpful for athletes.
Besides chiropractic, Dr. Liew’s other passion is competitive running. He is a Team Singapore marathoner, having represented his nation at the 2013 and 2015 Southeast Asian Games marathon. In both 2012 and 2015, he was ranked the fastest Singaporean marathoner of the year. He is also managed by ONEathlete.
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
With the current restrictions, parks, park connectors etc are gonna be crowded, the last thing we would want is to go into a complete lockdown. Many fitness enthusiasts have come up with free videos on what you could do at home. Don’t forget to take rest days in between too! During this period, it is easy to snack more frequently, stock up your fridge and home with wholesome foods like yoghurt and nuts.
2. How do we stay calm during this stressful period?
Be understanding and kind, do not spread or believe in the myriad of the fake news floating around. Focus on what you can control at the moment, take care of yourself and engage in activities that would help you to wind down after a hectic day with the kids or work, it could be stretching or meditation before bed.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
I buy wholesome and ready to eat foods and fruits like blueberries and yoghurt as snacks. For meals, I prefer doing takeaways to support the local businesses as much as possible.
4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?
Serena Teoh is a Team Singapore Marathoner who represented the country at the Southeast Asian Games 2019.
Her other achievements included clocking 1h22min to finish fourth at the Gran Canaria 2019 Half Marathon in Spain and running the Tokyo Marathon 2019 in 3h00min to qualify for the SEA Games.
Serena has a full-time job as a Risk Manager at Southern Ridges Capital.
Serena with her coach, Rainer Hauch. (Photo source: Serena’s Facebook)
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
As mentioned during the Prime Minister’s speech, we are all encouraged to stay home to help with reducing the community spread of the virus. However, it is to note that parks are openly accessible to everyone who would like to stay healthy and fit, get a run/bike/rollerblading activity in during this period. In my opinion, our role is to avoid crowding of areas but I believe that we can still head outdoors for some activities as individuals or with people from the same household. After all, keeping a healthy and active lifestyle will help strengthen our immunity as well!
2. How do we stay calm during this stressful period?
I will think that we are quite lucky to be in Singapore where measures are in place by the government to help allay the worries of the people. Try to avoid talking about the virus situation if it gives you sleepless nights or constant stress throughout the day. As long as we practise good hygiene, keep our hands below our shoulders, rest sufficiently and avoid crowded areas, we have already done our part.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
To be honest, I am not a cook and I am terrible at that, so I usually eat out. However, we can make consciously healthy choices by opting for something soupy. In my opinion, my favourites are ban mian / yong tau foo. Of course, I get my burger and fries into my stomach once in a while (actually at least once a week for me hahaha) to keep myself sane.
ABOUT GORDON LIM
Photo source: Gordon’s IG
Gordon Lim is a Team Singapore Marathoner who represented the country at the Southeast Asian Games 2019.
He clocked a timing of 2h58min at the Standard Chartered Marathon Singapore 2013 – coming in as one of the Top 5 Singaporean and breaking the 3-hour mark at the age of 20.
He also attained a personal best timing of 2h37min at the Sunshine Coast Marathon 2019.
Gordon has a full-time job as physiotherapist at Seng Kang General Hospital.
Life sometimes throws us things which we may not expect. It is how we deal with them that distinguishes us from each other. 2020 should have been an interesting new decade but with the COVID-19 striking almost the whole world after rearing its ugly head in China Wuhan, Singapore is into its Circuit Breaker period 1st day at the point of my writing. We probably heard of the coronavirus back in late January. Things have gotten bleaker with passing weeks and months in Singapore.
How it impacts runners have been the consecutive cancellations and postponement of running events. Marina Run, Eco-run, OCBC Cycle and Relay For Life were some of the events I signed up for and were either postponed or cancelled or changed its format. Relay for Life was changed to a virtual challenge and I had signed up for the 100 km individual event. So we were supposed to be running 100 km own target own pace and own time within the 9 days from 21st Mar to 29th Mar.
2018 Photograph Source: Unknown, from FB timeline previously
I decided to carry on the spirit of doing this virtual challenge. I participated in it to remember the loved and dear folks who had passed on due to cancer and to encourage friends who are currently fighting against cancer in the current grim situation of the COVID-19. Amongst those who had left were my ex-colleagues, close friends, a new runner friend then – Ali Akbar (lunghi run), and my mother-in-law. A couple of friends are fighting against cancer still at this juncture.
I also started an online donation drive to Singapore Cancer Society and committed to completing 100 km within the 9 days. My original plan was to do a constant mileage each day 11-12 km and complete it by the 9th day.
I did a 12 km run on the first day. On the second day, I somehow managed to complete almost 60 km running with breaks in between throughout the day whenever I had available time. I was motivated by another individual who had completed 100km already by the second day and my other friend who also completed a huge chunk by the second day.
I finished 100 km on my third day and was the second person to make it to the leaderboard at that time. At that point, there were only 3 individuals who had completed. It was a bonus to see my name updated into the leaderboard (100.53 km). Given my slow pace and fitness level, I wouldn’t be top 3 in any event’s leaderboard. So it would be mission completed in 3 days instead of 9 days.
Status shown as at 23rd Mar 2020
I also received an encouraging note from the friend who was also participating. He actually quoted from the Bible, ‘Matthew 5:41 New International Version (NIV) 41. If anyone forces you to go one mile, go with them two miles.’ He wrote that as encouragement because I had leapfrogged from first two days’ leaderboard near the bottom of those who have started running, to the top two at that point.
I posted my mission accomplished and tried to seek contributions from the general public. As it was, perhaps Facebook wasn’t the best media for such a campaign or perhaps everyone was too preoccupied with all that was happening on COVID-19 situation. My thought then was that even with the worsening situation, the cancer patients will still have to fight their conditions. Some self-doubt came in too, was I doing enough? I had been training for half ironman before the challenge and I wanted to get back to the training because it was progressing steadily as I had built up my fitness (from vo2max indication) to a higher level than before. I knew I had to set some time for recovery because I had felt some pain in my toes and knew that I had gotten my right big toe injured again.
Final Status of 200 km journey
I also kept thinking about the quote.
Anyway, the brief story of it is that I struggled a bit more and made it to 200 km mileage by the 9th day. That is on average at least 22 km per day for the 9 days. An accomplishment in my own running records.
Being curious, I did google after the 9 days, to find how the quote will be explained. What follows below, is the crux of the lessons I learnt in doing this relay and it makes for a longer essay.
If you want to know just the running part of it, the above just about summarizes it. I did 200.09 km at my own slow pace in the 9 days given for the campaign. There was a few days when I was drenched in rain together with the sweat. The run/jog/walk at own pace and time was good as I just used it for some quiet times to myself. Each day’s run I tried to dedicate to dear friends who had left and hope to inspire anyone who was on FB who was willing to spend time to read. The idea that the sponsor Roche will contribute $3 for every km did keep me going too.
By the end of 9 days, I was actually physically fatigued and my two big toes were swollen and bleeding beneath the nails. It took me about another 5 days to feel a bit recovered from the fatigued state. If you ask me whether I will do it, I think I will but probably not the same way. My vo2max which had risen to a max before this, had dropped drastically as I tested my body beyond its endurance limit perhaps.
Back to the real lessons. This was the link that I found useful and you may want to look at it on the quote…
I extract some points from it for sharing which I thought, speak to me in this trying times of dealing with COVID-19.
“… What is most commendable is that there should be a concerted effort to overcome evil with good. Thus the Apostle Paul teaches that we should never get weary in doing good (Gal 6:9). You know it gets tiring to carry on doing good in the face of the overwhelming force of evil...”
“And if anyone forces you to go one mile, walk him two miles” (Matt 5:41). For if you walk him the extra mile, it is proof of your willing sacrifice. Rather that you can take another by your own initiative. This is what we are much more so to be rewarded for rather than simply to do what we have been asked to.”A
So yes, I have done a few campaigns to help the fight against cancer in the short few years I picked up running and to run for a purposeful cause. To be honest, I do get weary, at least the body and then the mind sometimes because it always didn’t seem adequate. I usually fall short of the target donation set for each challenge. Most of the donations usually come from a few regularly supporting friends and even a fair number of new and anonymous friends.
Was it because I had not connected out to more folks out there, I would ask. Was I not fast and strong enough as a runner to complete the challenge each time? Did I pick the right challenge for myself ? I also notice how old-time friends are usually very busy at the time of challenge, preoccupied with their usual stuff. (And at the point of writing, only a couple or so of ex-colleague and friends had taken time to encourage and contribute.)
Each time, I did recover and say to myself. I did my best. This is what I can contribute at this point and time. It is my willing sacrifice in the first place. I will continue to do so until I cannot do it anymore. To stop doing good is not an option. Especially in this time with a pandemic destroying what has been the norm of social life for most humans across the world. For cancer patients, they will still have to fight against cancer when the coronavirus is finally controlled. That day will come when a vaccine is available.
For the cancer patients, they are not sure if they will outlast the next day or week or month or year. I’m glad to be still healthy at my new anniversary on this earth and to have completed 200 km for this challenge. I trust that every dollar contributed to the cause will bring good to cancer patients. To be in a position to give is a blessing. I thank those who have contributed in the past and those who will read and/or share, and be motivated to click on the link above. Nobody should fight cancer alone. Stand strong. And we will also be united to fight the COVID-19. Stay home during the circuit-breaker period.
For now, really run safe (with social distancing), run solo and run strong.
Many people wish they could have more clarity of mind. However, “clarity of mind” is a tough metric to measure. It’s even more difficult to understand how you can impact it since many scientific studies don’t consider it in those words. If you’re wondering how you can attain more clarity of mind in your day-to-day life, you may want to consider these supplements, which can all help in slightly different ways.
1. Omega-3 Fatty Acids
These are incredibly important for the development of both your body and brain, and there are seemingly endless studies regarding the importance of omega-3 fatty acids. One of the things it seems to have an impact on is mental decline, especially in the context of ageing. More research is still happening on its connection to the brain, but its various bodily benefits make it a great option either way.
2. Ginkgo Biloba
Ginkgo biloba is a tree native to China, and it’s been used for a variety of things in traditional Chinese medicine. One of the main claims to fame for ginkgo biloba extract is its ability to bolster brain function. That brain function boost may be in the context of ageing or may just be a clearer mind in general, something many people use to help avoid stress. Brain pill is one of the products currently available in the market which contains this Chinese medicine.
3. Creatine
You’ve almost certainly heard of creatine from workout supplements. It’s very possibly the number-one workout supplement, which means if you have a pre-workout or post-workout smoothie, you’re probably taking in creatine. Aside from its effects on your muscles, there’s evidence that creatine supplementation may be able to help with neurological function in your day-to-day life.
4. Rhodiola Rosea
This herb contains over 140 active ingredients, which is possibly one reason for its massive popularity in folk medicine. It’s a widely-consumed dietary supplement today, and some have labelled its roots “adaptogens,” a term that means it helps your body adapt to different types of stress. That means it can help you handle stress more easily, something that can definitely increase your clarity of mind.
5. CBD
One of the main benefits of CBD is its ability to help people maintain a sense of calm for focus. This is an important benefit because it means you can stay focused, calm, and collected, no matter what stresses come at you. That’s the main reason so many people consider CBD when dealing with anxiousness over everyday stresses.
If you’re looking for the right CBD oil tincture for clarity of mind, you need to make sure you’re getting it from a good source. After all, it’s not going to help very much if you don’t get a high-quality product. To make sure you get the best, choose Charlotte’s Web’s CBD oil tincture. With this CBD, you can be sure that you’ll get all the benefits you’d be able to glean from CBD.
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the running clubs to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
Since the announcement of RMO, many gyms and fitness instructors are offering virtual classes or sharing their training tips online via social media i.e. Instagram, Facebook or Twitter. We are no different at Team Ultron. We share our running drills/exercises at our official Instagram and Facebook account @TeamUltron.
We encourage simple, no-equipment-required exercises like squats, lunges, sit-ups, planks, push-ups, crunches and the best is it can be done in a small space. We recommend choosing a few exercises, doing each for few reps then repeating the circuit three to five times. If you do need equipment, getting creative with things you already own such as using water bottles for weights, towels for sliders (for exercises like lunges and mountain climbers) or a sturdy chair/box for step-ups. But physical activity doesn’t have to mean a gym-style workout. Everyday activities like cleaning the house or gardening can improve your overall health—so any amount of movement you can squeeze in counts.
2. How do we stay calm during this stressful period?
Eating a balanced diet, exercising, getting good rest and managing our time/schedule well are among things we can do to maintain our physical and mental well-being.
We know that boredom is a common reaction right now but we have to slowly admit it that it’s happening and try to productively channel those feeling elsewhere. We can take off our focus from what is happening now by bonding ourselves to our plants or gardens, listen to new music, play video games or movie time with our loved ones/family. We can also enrich our life by doing prayers, meditation, diving into new books, develop a new hobby like playing music, baking or even redecorate our home so it will feel cosier. Keep ourselves updated with the current news but try as much to read more positive things or articles online and avoid reading or spreading rumours especially negativity.
To stay calm, on nutrition plan it is advisable to do a proper list before you stock up on groceries — both to ensure you pick up the right things, and to avoid panic. Take inventory of what’s already in your pantry, and then plan around these items to create balanced meals. While most people are going straight for grains and canned goods right now, it’s actually a good time to buy fresh produce.
And of course, please follow all instruction and the precaution guidelines given by the authorities.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
Buy and eat more fruits and vegetables, (cut them up and put them in your freezer) because they can be used for months to come. Take more high protein foods but less refined carbs including junk or fattening foods. Drink more water during the day. If you do buy canned, dried or frozen goods, choose those low in saturated fat, salt and added sugars. If needed, take daily essential supplements like fish oil, multivitamins and etc.
4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?
Check out daily workout tips or updates at our official Instagram account or our wellness partner at @absolutewellnessmy
ABOUT TEAM ULTRON RUNNERS
Team Ultron Runners is a running movement aimed to promote an active and healthy lifestyle among Malaysian through running activities.
This “Running Clinic-concept” initiative aims to provide exposure, knowledge, to develop interest and promote a healthy lifestyle via running activities especially among the younger generation in Malaysia. The running clinic is held on a monthly basis (once a month) and it’s free (but limited) to the public who are interested in acquiring knowledge and to learn the proper (basic) techniques of running, regardless road or trail, competitive or leisure run.
The running clinics start as early as 7.30 am, conducted by renowned and certified coaches who are also experienced runners themselves, assisted by the Team Captain who was selected among the attendees.
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the National Athletes to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
For runners, this is a great opportunity to think out of the box. Why not start the strength training routine that you have been putting off previously? Strength training using body weight or household items can help you become a stronger runner.
Also, incorporate some dynamic stretching exercises with resistance bands as well as foam rolling. These exercises will improve the functions of your muscles over time.
Doing running drills on the spot is a great workout while improving your running form.
Last but not least, if you can, choose a place and timing that is less crowded and go for a solo walk or jog or run. If you train at the right heart rate zones, you will reap many benefits for your body.
2. How do we stay calm during this stressful period?
I meditate daily. With the current situation, I find myself meditating more. It is okay to feel uneasy and uncertain about the current situation. Acknowledge how you feel but know that we are in it together! Video call someone you love and talk about the situation. You may be alone, but you do not have to feel “lonely”.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
My coaches at Coached recommend that athletes should reduce unnecessary sugar and salt intake. One should aim to consume healthy fat and protein in every meal whilst getting the majority of the daily carbohydrate around training.
4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?
For nutrition, I suggest you check out the 2-week test by Dr Phil Maffetone.
For workouts, check out one of my coaches at Coached, Jim Webster’s Instagram account @jimwfit. He has many videos of home-based workouts that you can easily follow along.
ABOUT JASMINE GOH
Photo source: Jasmine’s Facebook Page
Jasmine Goh is a Team Singapore Marathoner who represented the country at the Southeast Asian Games 2017.
Her other achievements included Female Singaporean Champion of the Standard Chartered Singapore Marathon 2016, Winner of the Great Eastern Women’s Run 2016 Singapore, Women Champion of the TransLantau 100km 2018, and a personal best of 2h54min at the Standard Chartered Hong Kong Marathon 2017.
Jasmine has a full-time job as an independent financial advisor with Avallis Financial. She is also a single mother to two daughters, Cherish and Faith. She also represents Under Armour as the brand ambassador.
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the running clubs to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
I believe there are many ways which we as runners can also benefit from other forms of exercises to maintain fitness and become stronger. In fact, now is the time for you to review what you lack and need to improve on other areas in terms of strength to build on power and endurance and flexibility for injury prevention and longer stride length. Doing housework chores and cleaning up the house is also good and help keep everyone at home healthy too.
i. Key strengthening exercises you can do at home
Pushups, Planking (less than 1min), leg raises, squats & hip lunges are just examples of some simple exercises you can do. You can do each exercise in sets of 10 reps and do as many sets within 30mins or an hr.
If you have free weights or kettlebells, you can also do the squats variations and hip lunges with it.
Maintain the routine daily and you can see much improvements in recovery and performance too.
ii. Stairs climbing
This is another good way to train your cardio without any crowd and easily accessible without going far away from home. Hilly intervals are speedwork in disguise. You can target a certain timing for each set and repeat/maintain the same timing for each set. Min. 3 sets of 10-12 storeys will be good.
iii. Deep Stretch & Strengthening Yoga exercises
There are many youtube resources you can see online for free to learn and stretch many areas which may have been giving you grief & pain for so long without knowing the cause.
As the whole chain is connected, your PF or ITB pain might be due to tightness in areas you are not aware of or you may have muscle imbalance causing 1 leg to overstrain.
If you really must go out for a run and avoid the crowd, try the hot hours. Heat training is also an effective method to stress our body and improve performance. We live in Singapore after all. You need to embrace the sun and still perform during races while the sun is smiling brightly at you. Do rehydrate well.
iv. Sleep more
With travelling time and meal time saved, sleep early as much as possible to improve your metabolism rate and prepare a hearty breakfast to supply the best nutrients to the deprived body. Sleep is the best recovery method for whatever physical exercises you push your body on.
2. How do we stay calm during this stressful period?
Remember the reason why we run. Ultimately to be strong, happy and healthy. Running is only a means to the end and if you plan to run for the next 40-50 yrs, think long term. Your fitness level is not going to drop drastically unless you are training at the elite level.
So enjoy the downtime you have to try new things and experiment what can help you become a fitter & better you.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
One experiment you can do during this period is to learn how to improve your body fat burning capability especially if you plan to run long distances in future. NLB has free ebook library app so check out The Endurance Handbook by Dr Phil Maffetone.
Or maybe you want to try if plant-based diet really works for you. You can read Eat & Run by Scott Jurex.
A big change in diet will take time to adapt to and your body may even feel weak for a short period. You need to know what nutrients you may not be taking enough for proper recovery and muscle building.
4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?
Some useful podcast channels to learn more about our body and how to train effectively: Science of Ultra, TrainRight, KoopCast.
ABOUT PEIRCE RESERVOIR RUNNERS
This group was founded on 2 Jan 2013 by See Chun Yan. As there is no FB group for runners at Peirce Reservoir, it was created for any runners to join. This is for regular runners who love to run everywhere and can run the hilly intervals at Peirce Reservoirs together. It will be great for more runners to know more friends too! The group has created running events for our members to join races together. Now there is even a recreation team who plans fun and family activities too!
They do their regular runs at Peirce Reservoirs but they do alternate Sat or Sun morning every weekend to cater for different groups. They will try different routes now and then. They usually run in the morning so that everyone can continue with their activities after that. As some runners live far away, they start not later than 7:30am. Also every Tue night, they conduct speedwork + strength-building sessions.
The outbreak of COVID-19 may be stressful for you and your loved ones. These tough periods can be overwhelming and can possibly cause strong emotions in adults and children, especially with the full implementation of Work from Home and Home-based learning. We believe that coping with stress will make you, the people you care about, and your community stronger.
So, here are 5 simple ways to reduce stress!
Exercise
Exercise doesn’t necessarily mean powerlifting at the gym or training for a marathon. A short walk around the house or standing up to stretch during a break can offer immediate relief in a stressful situation. If you have additional free time, you might even want to run or walk around your neighbourhood or nearest public parks. Do head for uncrowded spaces and practice safe distancing when there are more people. Also, you may even try out fitness classes online after your home working hours.
Getting your blood moving releases endorphins and can improve your mood almost instantaneously. It will help you relax and lower the symptoms associated with mild depression and anxiety.
Breathe deeply
Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Your heart rate, fast breathing and high blood pressure will then decrease as you breathe deeply to relax. Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. We recommend you to try Square Breathing exercise
Square breathing is a great way to refocus your mind if you’ve been having a hectic day. Multitasking and working from home can be demanding on your brain and your body. It’s important to take a brief break and clear your head before diving back into your schedule. Here is the practice:
Inhale for a count of 4
Hold for a count of 4
Exhale for a count of 4
Hold for a count of 4
Here’s a visual aid for you:
Sleep better
Stress often influences sleep which has a direct impact on how we live our lives. And not getting enough sleep can even make your stress worse.
Make sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective stress buster on our list.
Eat a Balanced Diet
A poor diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.
Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.
Avoid coffee and other caffeinated food and drinks. They not only increase levels of certain stress hormones but also mimic their effects in the body (increasing heart rate and fast breathing, for example).
Listen to your favourite music or belt it out!
Take a break and listen to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.
Or if that’s not your kind, switch on your favourite playlist and belt it out loud! Singing releases feel-good brain chemicals called endorphins. It also draws more oxygen into the blood and causes better circulation, reducing stress.
We hope these stress relief tips will help you throughout these tough times and we will get through this together!
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
I see this lockdown as a great opportunity to focus on your health and wellbeing. There’s not much to do when stuck at home, so this situation presents a great time to do some exercise and focus on our diet and sleep.
Fortunately for us, the government is still allowing us to get outside and walk, run and ride our bikes alone, or with direct family members, so there’s no reason not to stay active.
At Coached, we’ve introduced a new online running fitness plan that is helping our athletes to stay focused without a specific race as a goal. We’re also hosting virtual strength training sessions via Zoom and leading a 4-week nutritional challenge. It’s going to be interesting to see how it all goes.
2. How do we stay calm during this stressful period?
Low-intensity exercise, high-quality nutrition and plenty of sleep all help to keep your stress hormones under control. You can also meditate.
One thing that I personally do, and have done for more than a year, is to avoid the news. I don’t read online news websites or use social media. Constantly being connected and ambushed with fear and panic produces a lot of anxiety.
I prefer to get my news the old fashioned way, via word of mouth or a newspaper. It’s a small change but it offers tremendous benefits to your mental health and the level of anxiety you feel.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
When it comes to nutrition, I would suggest that you stick to whole foods.
Eat foods like fruits and vegetables, nuts and seeds, eggs, meat and fish. These things are all real foods. They don’t come with an ingredient list you can’t understand and they provide all the nutrients you need for optimal health and performance. It doesn’t have to be complicated.
4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?
Check out the following books: – The Primal Blueprint by Mark Sisson – What The Fat? by Caryn Zinn and Grant Schofield
Those books are a great place to start.
ABOUT BEN PULHAM
Ben Pulham is the founder of Coached, a heart rate training programme that helps you optimise, track and enjoy your training.
A former elite triathlete who has represented New Zealand at Triathlon World Championships, World Cups and in the Olympic Trials, Ben is a sought after endurance coach who has worked with thousands of athletes and many global brands including Under Armour, Nike, P&G, Apple, Standard Chartered, Facebook, Cisco and BMW.
Coached has also made sports science testing friendly and accessible to everyone.
The Government will be implementing an elevated set of safe distancing measures, as a circuit breaker to pre-empt the trend of increasing local transmission of COVID-19. The aim is to reduce much more significantly movements and interactions in public and private places.
These heightened safe distancing measures will be in place for four weeks (i.e. two incubation cycles) from 7 April 2020 until 4 May 2020 (inclusive). Current safe distancing measures on capacity limits and physical separation remain in force and must be strictly complied with, especially over the weekend.
Physical fitness
Sports and recreation facilities, such as public swimming pools, country clubs, gyms and fitness studios will be closed.
Organised sporting programmes will remain suspended.
All recreational facilities in hotels will be closed.
You are to exercise on your own, around your immediate neighbourhood in open, uncrowded places.
Public parks and open-air stadiums will remain open, but gatherings in groups in these spaces must be avoided. Safe distancing must be practised even in open spaces.
You can also work out at home by following fitness classes or resources online.
Social wellness
Social contact should be confined to immediate family members living in the same household during this period. You can still keep in touch with family members and friends through video calls or phone calls.
Retail outlets that provide items and services necessary to support the daily living needs of the population will remain open. Specific outlets in the malls will remain open for this purpose. These include supermarkets, pharmacies, restaurants, food and beverage outlets, and other outlets offering essential services. All other physical retail outlets shall be closed.
You can check how crowded the malls are before going to get your essential items at https://www.spaceout.gov.sg.
All entertainment venues such as nightclubs, bars, pubs, karaoke lounges, amusement centres, billiard saloons, bowling centres, computer games centres and cinemas remain to be closed.
From 7 April 2020, all attractions, theme parks, museums and casinos will be closed.
All other public sector social and arts activities and facilities will be closed. These include SportSG activities, community centre classes, museums, libraries and art galleries /performance venues.
Food and nutrition
From 7 April 2020, all restaurants, hawker centres, coffeeshops, food courts and other food and beverage outlets will remain open only for takeaway or delivery.
Food suppliers – including food and food ingredient production, food manufacturing, food processing, abattoirs/ slaughterhouses, food caterers, importers and traders, and food logistics, cold stores/ warehouses, food safety testing, supermarkets, convenience stores, grocery retailers, wholesale markets and wet markets – will remain open. You can be assured of the continued availability of food items.
Food delivery services are available on three key food delivery platforms – Deliveroo, foodpanda and GrabFood.
To help F&B businesses lower business costs from their delivery and takeaway operations, from 7 April to 4 May 2020, ESG will fund five percentage points of the commission cost charged by the above three delivery platforms.
Personal care, health and wellness
All public and private acute hospitals (including offsite specialist clinics and offsite Ambulatory Surgical Centres), community hospitals, polyclinics, Public Health Preparedness Clinics (PHPCs), and renal dialysis centres will remain open for the delivery of essential services*.
Non-PHPC General Practitioner (GP) clinics, specialist clinics, dental clinics, and Traditional Chinese Medicine (TCM) clinics may remain open only for the delivery of essential services. All non-essential appointments should be deferred, and any on-site staffing kept to a minimum.
Where possible, services that are suitable for teleconsultation should be delivered remotely. Examples of essential and non-essential face-to-face services are found in Annex A.
Operators that provide hairdressing & barber services (basic haircut only), optician services and sale of optical products, laundry services for Essential Services will be available.
Plumbers, electricians, & locksmiths will be available.
Operators that provide vehicle recovery and repair services, repair of consumer electronics, and household appliances will be available.
* Essential services/ procedures refer to those, if not provided or performed, would result in significant or rapid deterioration of the patient’s medical condition, and potentially threaten their health and wellbeing.
Family and pet care
Residential and home-based community care services such as nursing homes, psychiatric rehabilitation homes, psychiatric sheltered homes, inpatient palliative care, home medical, home nursing, home palliative care, interim caregiver service, and meals delivery services will continue to function.
Senior care centres, day rehab centres, psychiatric rehabilitation centres, and day hospices will be closed. Selected centres will remain open to support those with inadequate family support, as well as intensive care needs. Such seniors can also be supported with home care services including meals delivery if needed.
Pre-schools will be closed. But parents/guardians who are working in essential services and are unable to find alternative care arrangements will get help in looking after their children. Priority will be given to children of healthcare workers as well as those of low-wage or daily-wage workers employed in essential services.
Parents working in essential services such as healthcare, who are unable to secure alternative care arrangements may approach their children’s preschools and primary schools for assistance.
Veterinary services will be open to provide emergency and non-elective services, including the hospitalisation of your pets.
Pet supplies stores will be open for provision of animal feed but no grooming or leisure activities are allowed.
Education and learning
From 8 April 2020 to 4 May 2020, schools and institutes of higher learning will shift to full home-based learning, while preschool and student care centres will suspend services. Private education institutions should also move to home-based learning, or suspend classes otherwise.
With home-based learning, school-based assessments and examinations for the year will need to be adjusted where necessary. All school-based Mid-Year Examinations will be cancelled.
However, national examinations, including the mid-year GCE O- and A-Level Mother Tongue Language examinations in June, Year-End Examinations and Primary School Leaving Examinations will proceed as planned and with the necessary precautionary measures in place.
Workplace safety
Workplaces, except for those in essential services and key economic sectors, will be closed. Employers that are able to continue to operate their businesses with their employees working from home should continue to do so.
All activities that can take place through telecommuting must be done from home.
For those who must be at the workplace – such as those manning essential services – companies must implement safe distancing measures to reduce physical interactions by reducing the need for and duration of physical interactions, staggering working hours, postponing all group events and implementing shift work and/or split team arrangements.
Spiritual wellness
Religious services will remain suspended and places of worship will be closed.
Where necessary, places of worship may continue to conduct funeral rites but should involve no more than 10 people at any one time.
Financial wellness
All financial markets in Singapore remain open, and payment services are unaffected.
Banking services will continue to be available through online channels, ATMs and bank branches.
Insurance, broking, custody, asset management, and financial advisory services will also continue to be available.
Some branches of banks and finance companies and customer service centres of insurance companies may close temporarily because of reduced customer traffic.
Others
Essential services, such as national security, law and order, regulatory enforcement, government communications, public healthcare services, transportation, foreign affairs and embassy services, border control, civil defence, critical infrastructure, utilities, greenery and animal management and environmental services will continue.
Key physical centres that provide help to needy Singaporeans, such as residential social services and social service centres will also remain open.
Blood donation services will remain in operation, and residents are encouraged to continue donating blood during this period. As part of the additional precautions put in place for safe distancing, donors are highly encouraged to make appointments for their blood donations. Please visit HSA’s website for more information: https://www.hsa.gov.sg/blood-donation.
All government-managed columbaria (Choa Chu Kang, Mandai and Yishun Columbarium) will be closed, with effect from 7 April 2020 until 4 May 2020 (inclusive).
During the period of closure, installation of urns into niches may continue, with permit from NEA. Next-of-kin may be present but should be limited in number, with proper safe distancing observed.
Choa Chu Kang Cemetery will remain open for burials, and Mandai Crematorium will remain open for cremation services.
Operators that provide funeral-related services (e.g. funeral directors/undertakers, crematoria, columbarium, funeral parlours) will be available.
Operators that provide telecommunications (Fixed, Mobile and Internet Access), data centres, broadcasting services (radio and television), postal services, security printing services, the publication of newspapers, waste Collection & disposal services, environmental hygiene monitoring & public cleansing services will continue.
Social Responsibility is Key
Social responsibility is critical in slowing the spread of COVID-19.
Those who are unwell, even with mild flu-like symptoms, should see a doctor immediately. They should not go out into the public for any other purpose, and should not come into close contact with others.
We should stop non-essential activities and avoid all gatherings beyond our immediate family or household members during this period.
All should adopt safe distancing and good hygiene practices even at home, and encourage your friends and family to do so as well.
In view of the current COVID-19 situation and measures implemented by the governments, we have asked some of the experts to share some tips with our running and sports community on how to stay physically, mentally and/or nutritionally healthy during this period.
1. How do we stay active or physically healthy during this period, considering that we are encouraged to stay at home as much as possible?
At this time, we are and should be socially responsible in reducing the curve of the COVID-19 rise by staying home, not visiting anyone outside of our household BUT keep healthy by continuing to run ALONE in the parks (as Prime Minister Lee has suggested) or the quiet roads.
I always do my runs early in the morning at dawn to avoid: cars, other runners and walkers, those walking their dogs and the sun (ok that last part on the sun is for vanity reasons. I can’t get any more sunspots on my face!)
What is important, coming from a physio standpoint, is that we do our part by keeping our immune system up by doing regular 45 minutes of exercise (minimum) 4-5 times a week (for me, it’s daily).
We won’t get COVID-19 by running past people and we will reduce chances by running alone and during quieter hours of the day. As a lone runner, we have complied with both CDC and Singapore social distancing measures. YAY!
ONE caveat when we run longer: avoid the water fountains and bring your own water if need be. COVID-19 is spread through spit and water droplets.
2. How do we stay calm during this stressful period?
We need to change and embrace a new normal. COVID-19 isn’t going away in a snap whether we said we’d restrict movement for a month or so. It will be around for quite some time and we just need to go with the flow and support a #SGUnited.
The common good for the people and health is what I go with foremost to protect my family and this country. What we have is control and each one of us plays a huge part in that control over COVID-19. We do our part by making proper choices to stay healthy yet keeping social distancing.
And really? Remember why we run: we take control over our bodies abilities and we gain brain hormones called endorphins to reduce stress.
3. Are there any simple nutrition plans, tips or recipes that we can follow?
Eat in moderation and avoid going out as much as possible as there are asymptomatic individuals. Cook your own awesome dishes that you can find online (really, Jenny is not a chef nor pretends to be one).
For me? I love greens and meat and red wine 😀 Again, everything in moderation. AND know we have enough here in Singapore so no need to hoard.
4. Are there any recommendations on resources (youtube channel/video, social media pages, blogs, books, podcasts etc) to refer to?
Honestly, I have just closed the clinic and now have time to sit and read a bit. So no, currently I’m just going on Netflix and hanging out with my kids. I love my Spotify playlist of music (it’s where I get to feel happiest with running and music!)
ABOUT JENNY
Jenny Huang, the founder of HelloPhysio is an experienced physiotherapist who graduated with magna cum laude in 1997 with her Masters in Physical Therapy from the University of Texas Medical Branch (hook ‘em horns). She loves learning and teaching and strives to provide the highest standard of patient care and customer service.
Jenny is a mom to two awesome teenage kids, runs a ton and loves racing. She has placed first in some notable races such as 2013 Sundown 100km ultramarathon, 2014 Great Eastern half-marathon, 2015 The North Face 50km ultra duo, 2016 Star Wars race winning the Death Star trophy (you can rub the trophy for good luck at HelloPhysio). She is an ambassador of New Balance, Garmin, Jabra, Gatorade, Compressport and EloWater.
When running, you will want to feel as comfortable as possible. It is important to understand what type of shoes you will need. Here is some advice on finding the perfect running shoes for you.
Surfaces to Consider
The first step you will need to consider before finding the right running shoes is what kind of surfaces you will be running on. The type of surfaces you run on will determine what kind of shoe is best for your foot. If you are running on a track or court that is specifically designed to be flat, you will not need any extra traction on your shoe.
Identify Your Running
It is important that you take the time to identify what type of running you plan to do. If you do not plan, you may end up purchasing the wrong shoe that is not specifically designed for running. There are several types of athletic shoes to choose from such as walking shoes or training shoes, so you will need to work out on whether you plan to run indoors, cross country, or distance running to help you make the right choice.
Receive an Evaluation
If you are unsure of what sort of running shoes to purchase, many running stores now offer specialist equipment that can help analyze your gait (how you run) as well as your foot type. This will enable you to understand whether you need any support to prevent your feet from rolling inward. While there are several different foot-types, the three most common are neutral footed runners, overpronation, and underpronation. Having a foot evaluation will help you get a better idea of what foot type you are.
Finding the Right Shoe Store
Once you have an idea of what type of running shoe you want, visiting a specialist store will allow you to find the right shoes for you. However, make sure that you take the timeto look at all the products on offer as different designs may drastically change the feel and fit of the shoe. Also, the materials of a shoe can have a significant impact on comfort, so you will want to find a pair of shoes that are not only practical but comfortable to wear.
Tips and Tricks
There are many tips and tricks that you can make use of to help you find the perfect running shoes. Over the course of a day, your feet begin to swell from physical activity, so trying on shoes later in the afternoon can prevent you from purchasing shoes that are too small. It might also be worth trying on shoes after a run, as this will simulate the maximum size of your foot. Also, considering a shoe that is half a size larger could be beneficial for you. This is because the strain you put on your feet along, with the resulting swelling means that most runners will need to buy shoes that a half a size larger, so they can run and feel comfortable throughout their exercise.
Ask for Help
If you require assistance in finding the right running shoes for you, simply find a member of staff in the shoe store who will be able to offer you guidance and help to ensure you make the right purchase. You will also need to factor in how much your running shoes will cost. The better the shoe, the higher the price, however, there are ways to get around paying for any unnecessary features. The shoe clerk will be able to give you more information on the configuration or shape of the bottom of the shoes, as well as the vents.
You can find some of the best cheap running shoes online. Also, visiting websites like AllWorkoutRoutines can give you more information on fitness, as well as user reviews on the Bowflex Max Trainer if you want to mix up your workouts. You may find that if you’re going to use a piece of equipment like this trainer regularly, you’ll need a different pair of shoes. So, read up about the piece of equipment first to make sure it doesn’t require a specific type of footwear.
Break in Your Shoes
Once you have purchased your shoes and are ready to go running, it is important that you take the time to break in your shoes. Breaking in your shoes will help prevent blisters as well as increasing comfort. You will need time for your shoes to adjust to your feet and it is likely that there will be a bit of friction at first, which could potentially cause blisters. To help eliminate the risk of blisters, make sure to go on shorter runs or go for a walk first. Starting slow and steady can help reduce the risk of blisters.
Each of the factors listed will help you get a clearer idea of what steps you will need to take to find the right running shoes for you. If you have any friends or family who go running, make sure to ask them on what sort of shoes they use, so you can get a better understanding of what running shoes you will need.
Shin splints are very painful and can be pretty debilitating if they are not dealt with swiftly and effectively. Runners commonly suffer from shin splints, which are caused by the connective tissues that attach your muscle to your shinbone becoming inflamed. This can cause aching, throbbing pain, but can also make walking and mobility very difficult too.
Plenty of factors can cause shin splints, including things like flat feet, ill-fitting shoes, and not warming up (or down) properly. If you want to remain as active and mobile as possible, then the best thing to do is to look at how you can take care of shin splints. These are some remedial options that you can explore to help with this as soon as possible.
1. Foam Roller
A foam roller is one of the best things you can use here, and it can provide some much-needed relief for those looking to ease the pain and discomfort of shin splints. You should spend a bit of time each day rolling a foam roller all over your ankles, shins, and calves. This is a technique that can help to loosen the fascia and really help you improve your shins and ease a lot of the pressure and pain that could be harming them.
2. CBD (Cannabidiol)
CBD has long been popular due to the fact that it is a product believed to have medicinal properties. And it is certainly an option when you are looking to combat shin splints; specifically, CBD cooling cream or CBD balm stick can provide blessed relief from the symptoms of shin splints. This is something you need to make sure you work on as much as possible. It can be an excellent option for helping to make the most of the treatments out there.
3. Massage
There are few aches and pains that can’t be at least slightly alleviated through the use of a massage. This is something that you are going to need to work on as much as possible, and it will help you to factor this in as much as possible. Even a self-massage of the shins can go a long way toward helping you take care of shin splints.
4. Change our Shoes
Changing your shoes can make a massive difference to the way you are feeling these days, and this is something you need to consider. Shoes that limit pronation or come with arch supports can be really essential for this, and will often make all the difference. Make sure you are choosing shoes that will protect and look after your feet and legs as much as possible.
If you can follow the ideas on here you should have no issues being able to manage and take care of shin splints effectively. Treating this condition is so important when it comes to being able to run and work out as well as you possibly can. Make the most of this moving forward, and you will be able to improve your mobility as a result.
In this article, you’ll learn how to choose
the best headphones for your workouts. You’ll find out:
the differences between in-ear, over-ear, and on-ear headphones and how to choose the best for exercising
what the Ingress Protection (IPX) rating means and what IPX rating you should look for
which headphones provide the best sound isolation properties
whether you should get headphones with a built-in microphone or not
how to find the most comfortable headphones for exercise
Let’s dive straight in.
When
looking for headphones to wear while exercising, you need to look at the
following:
form
factor
IPX
rating
sound
isolation
microphone
comfort
1. Form Factor
Headphones come in different forms. The most common you’ll find at the gym are in-ear headphones. You may also see over-ear headphones that cup over the entire ears or on-ear headphones that sit on top of the ears.Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.
a) In-ear headphones can be in-ear monitors (IEMs) or earbuds. These are lighter, more portable, and easier to clean than other headphones.
IEMs have foam or silicone tips that are inserted into the ear canals. These create a seal that cuts out ambient noise, allowing you to listen at lower volumes. IEMs sit inside the ears and are less likely to fall off than earbuds. They may also come with neck bands or ear wings to keep them in place.
Earbuds sit on the concha, the hollow bowl located just outside the ear canal. Earbuds are much more likely to fall off than IEMs because they’re normally available in a single size. If your ears are slightly larger or smaller than average, your earbuds may easily fall off during your workouts.
b) Over-ear headphones are more likely to stay on your head. Because of the large ear cups, they also tend to produce higher-quality sound. But over-ear headphones can get heavy, especially on longer workouts.
c) On-ear headphones can be a good alternative to over-ear headphones. They are lighter and more portable but will stay on your head as long as you’re not doing crazy acrobatics. Their downside is the cups press against your earlobes, which can cause discomfort if worn for too long.
2. IPX Rating
The average person produces up to 1.4 litres of sweat for every hour of exercise. That’s more than enough to damage your headphones if it’s not thoroughly protected.
If you’re
looking for headphones for exercising, you need to find a pair that’s sweatproof.
You can use the IP rating to figure out if your headphones can easily withstand
sweat. In general, you need headphones with at least an IPX4 rating. This means
water splashed on the headphones will not cause damage.
However, IPX4 headphones aren’t enough if you’re looking for waterproof headphones for swimming or other water sports. In this case, you need to look for headphones with a rating of IPX8. This rating means the headphones have a hydrophobic nano-coating that allow them to be submerged underwater for up to 3 meters for a long time.
3. Sound Isolation
If you’re working out at a gym that plays music you don’t like, you might want to get headphones with good sound isolation. IEMs, because they create a seal in the ear canals, are good at blocking out background noise. Some over-ear headphones also have electronic noise-cancelling features to minimize ambient sounds.
However, if you prefer to exercise outdoors, look for headphones that allow some background noise. This helps you be more aware of sounds coming from your surroundings, such as a beeping car.
4. Microphone
While some headphones are made only for playing music, you might want a pair with a built-in microphone. This lets you make calls without pausing your workouts. Most headphones have their mics on the ear cups or attached to the wires. They also usually have built-in controls for playing or pausing tracks, adjusting the volume, and answering calls.
5. Comfort
In-ear
headphones are lighter and more comfortable, especially in warmer weather, but
you may have to shop around to find a good pair that fits snugly inside your
ears. If you prefer over-ear or on-ear headphones because they are easier to
fit, keep in mind that they can get hot on your ears after a short while.
Also, look for wireless headphones. Wired headphones are okay for exercises with basic movements, such as walking or running. But for lifting weights, riding a bicycle, or other workouts, you don’t want wires tangling or tripping you on your feet.
Find Exercise Headphones That Work for You
There’s no one-size-fits-all pair of headphones, so you need to find a good pair that works for your workout preferences. Whether you choose in-ear, over-ear, or on-ear headphones, they must be comfortable and sweatproof. They must also have the right level of sound-isolating capability and have a built-in mic in case you need to take calls while exercising.
