Couple Goals As Newlyweds Josh & Ashleigh Seal IRONMAN 70.3 ASIA-PACIFIC Championship Titles

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October 7, 2023

More than 1,400 triathletes participated in the IRONMAN 70.3 Asia-Pacific Championship & 2023 IRONMAN MALAYSIA
Participants from 60 countries make this spectacle a grand success in Langkawi island

LANGKAWI, OCTOBER 7: Newly married couple Josh Amberger and Ashleigh Gentle earned themselves a fairytale finish after they were crowned the 2023 IRONMAN 70.3 Asia-Pacific Championship (APAC) male and female winners champions in a competitive field.

It was a day that will live long in memory for Langkawi Island and Malaysia, with the country hosting its maiden IRONMAN 70.3 Asia-Pacific Championship supported by the Malaysia Convention & Exhibition Bureau (MyCEB) since IRONMAN first stamped its footprints here some 23-years ago.

This year’s edition was even more significant with the return of the professional triathletes, some four years since 2012 Olympic silver medallist Javier Gomez shattered the IRONMAN Malaysia course record.

On Saturday, it was Amberger who hogged the limelight in the men’s category after turning in a majestic performance to finish the 1.9km swim, 90km bike and 21km run course with a time of 3:50:47 under testing conditions on Saturday.

The Australian led the swim at the Danna Langkawi and kept his lead his advantage intact for large parts of the 90km bike course through the hilly and winding course terrain which took the participants through the Langkawi Falls and the coastline of Pantai Kok.

The 34-year-old later saw his lead dissipate as fellow compatriots Mike Phillips and Kurt Mcdonald swapped places at the top, before regaining his advantage in the final stretch of the run as he made his way his through Cenang beach to the Pelangi Beach Resort finish line to seal victory.

“I built into the run but didn’t take the lead until the final 11 or 12 kilometres. When I got it, I just wanted to push the advantage to seal the deal. It’s an amazing feeling to win the IRONMAN 70.3 APAC Championship in Langkawi. I’m super happy to win it,” said the 11-times IRONMAN 70.3 Champion, who also captured his second IRONMAN 70.3 Asia-Pacific Championship.

In this multisport event where women are on equal footing as the men, Amberger’s wife Gentle completed a magnificent day for their household as she finished champion with a time of 4:10:17, almost six minutes ahead of her closest competitor.

Gentle saved her best for the final leg of the course when she completed the run course in less than 80 minutes.

The two-time Olympian, who was greeted with a hug and kiss from her husband, hailed him as a bedrock to her success.

“The highlight for me was seeing Josh win. He has helped me so much in my career and to see him have this success makes me happy. We got married last year, but we have been out on the triathlon circuit for over a decade and shared some great experiences together. To be able to come here and take two titles to one household feels pretty good,” she said.

Besides a total prize purse of $75,000 (RM RM354,562) and bragging rights, the top competitors were also vying for qualification to the 2024 VinFast IRONMAN 70.3 World Championship in Taupo, New Zealand.

Meanwhile, Teh Kuok Yen and Esther Joy Chen Hong Li did Malaysia proud by finishing the race as the fastest overall IRONMAN 70.3 Langkawi age-groupers.

Kuok Yen clocked 4:32:13 to become the fastest Malaysian Male, while national triathlete Esther Joy Chen finished with 5:07:39 to become the quickest local female competitor.

Jeff Edwards, the Managing Director of IRONMAN Asia said this year’s edition set a successful milestone for this series in the region.

“The good number of participants for the IRONMAN 70.3 Asia-Pacific Championship and IRONMAN Malaysia continues to showcase the value and potential that Langkawi Island brings to this event. We saw how every athlete, both amateur and professional give their best, and what made it more compelling was the fact there were so many locals cheering them at the finish line. We foresee that the IRONMAN 70.3 Langkawi & IRONMAN MALAYSIA will continue to be a signature event in the Asian region for many years to come,” he said.

CG Lim, the Regional Director for IRONMAN Asia said the IRONMAN 70.3 Asia-Pacific Championship could open more opportunities for the island community moving forward.

“The local communities and authorities remain one of the key pillars to our success, and again their dedication to ensure everything ran smoothly was of the highest order. We could see a bigger participation next year due to this, and that will create more economic opportunities for the local community which would be deserving of their efforts,” he said.

While IRONMAN 70.3 Langkawi saw athletes compete over a 1.9km swim, 90km ride and 21.1km run those taking on IRONMAN Malaysia took part in a 3.8km swim, 180km ride and 42.2km run, with all crossing the famous IRONMAN finish line.

Besides the 40 qualifying slots to the 2024 VinFast IRONMAN 70.3 World Championship, there were also 70 qualifying slots available for the 2024 VinFast IRONMAN World Championships.

This includes 20 qualifying slots for the male triathletes at the World Championships in Kailua-Kona, Hawaii while the female athletes will receive 50 qualifying slots for their world meet at Nice, France.

As mentioned by CG, the local community contributed immensely to the success of this event through almost 2,000 volunteers.

The Langkawians played their part in every way possible, from their much needed help at the aid stations along the bike course to turning on their vehicle headlights as the field made their way along the Langkawi International Airport.

Langkawi island continues to attract millions of tourists every year, and it was the same for this IRONMAN events as participants brought their friends and families to enjoy the beautiful beaches, the sumptuous delicacies and vibrant nightlife.

2023 IRONMAN 70.3 Asia-Pacific Championship Langkawi – Pro Male
Position	Given name	Family name	Country	Finish time
1	Josh	Amberger	Australia	3:50:47
2	Mike	Phillips	Australia	3:52:23
3	Kurt	McDonald	Australia	3:54.33

2023 IRONMAN 70.3 Asia-Pacific Championship Langkawi – Pro Female
Position	Given name	Family name	Country	Finish time
1	Ashleigh	Gentle	Australia	4:10:17
2	Amelia	Watkinson	Australia	4:16:05
3	Lottie	Lucas	UAE	4:20:59

10 Things Your Feet Can Reveal About Your Health

By

Team JustRunLah!

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October 2, 2023

1) Dry, flaky feet

Thyroid issues, especially if moisturizer is ineffective. When the thyroid gland (the butterfly-shaped gland at the base of your neck) isn’t working correctly, it doesn’t generate thyroid hormones, which regulate metabolic rate, blood pressure, tissue growth, and skeletal and nervous system development.

According to foot specialist Marlene Reid, thyroid issues can result in dehydrated skin. “We typically refer patients to their primary doctor to ensure their thyroids are in good shape when we see cracking on the feet or if moisturiser doesn’t improve dryness over a few days.” Brittle toenails may also indicate thyroid issues.

2) Bald toes

Arterial disease. If the fuzz on your toes suddenly disappears, it could be due to impaired blood circulation caused by peripheral artery disease (PAD), which causes plaque to build up in the leg arteries. “Signs of PAD can include decreased hair growth on the feet and ankles, purplish toes, and thin or shiny skin,” says podiatric specialist Suzanne Fuchs.

Although the symptoms are modest, doctors can check the foot for a healthy pulse. In severe cases, an X-ray may reveal PAD. According to podiatric physician Gary A. Pichney, “If I take an X-ray of a broken foot and I see a hardening of the arteries, 99 percent of the time, the same thing is happening in the heart blood vessels.”

3) Ulcers that don’t heal

Diabetes. Uncontrolled glucose levels can harm nerves and impair circulation, preventing blood flow to the feet and other parts of the body. It is possible for diabetes blisters and ulcers to form when blood doesn’t reach a wound that was possibly brought on by, say, uncomfortable shoes.

“Many people with diabetes are first diagnosed because of foot problems,” adds Reid. Constant tingling or numbness in the feet is another indication of diabetes. Ask your doctor whether you may have your blood sugar levels checked if you experience any of these foot issues.

4) An enlarged, painful big toe

Gout, a form of arthritis frequently affecting the big toe joint, could be a painful aftereffect. Foods high in purine, a substance found in fish, red meat, and some alcoholic beverages, can cause an attack by increasing the body’s uric acid levels. Although uric acid is typically eliminated through the urine, some people create too much or too little of it. According to Bob Baravarian, a podiatrist specialising in the feet and ankles, “you’ll see the deposition of the uric acid in the joint, most commonly the big toe or the ankle.” “The patient will awaken with a stiff, flaming, and sore joint. It hurts bad. A doctor may prescribe anti-inflammatory drugs for short-term relief and medicines to reduce uric acid production. You may also need to follow a low-purine diet for long-term prevention.

5) Small, red lines under the toenail

A heart infection. Splinter haemorrhages, which are damaged blood vessels, may be the cause of red streaks under the toenails or fingernails. Splinter haemorrhages can be brought on by psoriasis, a fungal infection, or even simple trauma to the nail. They can also indicate endocarditis, an infection of the heart’s inner lining, according to the American Academy of Family Physicians. (Remember that this condition is uncommon.) Endocarditis risk is increased in people who already have a cardiac problem. If the infection is not treated, cardiac failure may follow. Visit your doctor to check your heart and blood circulation if you detect splinter haemorrhages on your toenails or fingernails and if you haven’t recently had any trauma to the nail.

6) Clubbing

Clubbing, a different symptom that affects both toes and fingers, is frequently linked to lung cancer, a persistent lung infection, or heart issues brought on by birth defects or an infection of the lining of the heart chambers and valves. Due to the reduced blood oxygen levels in these circumstances, clubbing frequently happens.

The tissue swells, giving the fingers and toes a rounder, wider appearance known as being “clubbed.” The best course of action is to get evaluated if you see any anomalies, even if patients often know that the condition causing the clubbing is theirs.

7) Pitted toenails

You might have nail psoriasis if you see tiny holes, grooves, or ridges in your toenails. Although most people with nail psoriasis also have skin psoriasis, which causes itchy, spotty skin, 5% of nail psoriasis sufferers have no other affected areas. If you have small pits in your toenails but have never received a psoriasis diagnosis, you should have them examined, advises Pichney. White spots and lines across the nails are two additional signs. Your doctor might suggest topical creams or cortisone injected under the nail to cure psoriasis.

8) Spooned nails

Do you have a toenail depression deep enough to contain a drop of water? According to research, spoon-shaped toenails or fingernails, also known as koilonychias, are most frequently related to an iron shortage but can also result from starvation, thyroid conditions, or injuries. Infants occasionally develop spooned nails, common in the first several years of life. Contact your doctor if you observe spooning so they can order a blood test to determine the precise cause.

9) A straight line under your toenails

Acral lentiginous melanoma, often known as hidden melanoma, is a skin cancer that develops on unnoticed body parts. It may appear as a black, vertical line under a toenail. (Other concealed melanomas include mouth and eye melanomas.) According to Pichney, a black line will run from the nail’s base to its tip. “A dermatologist or podiatrist should examine it. You want to rule out cancer, but it could be a fungus, which typically affects the entire nail and is yellow-brown and erratic.

10) A suddenly high arch

According to Pichney, “most high-arched feet are accompanied by some sort of underlying neuromuscular condition.” It may be a sign of Charcot-Marie-Tooth disease (CMT) if someone complains of the muscles supporting their foot’s arch thinning. CMT is a hereditary illness that affects peripheral nerves or those not connected to the brain or spinal cord.

It can affect gait, create numbness in the feet, make it difficult to balance, cause muscle loss in the lower legs, and produce symptoms in the arms and hands. If you find any anomalies, consult your doctor. See your podiatrist immediately if anything about your foot changes or differs, advises Reid.

Beatrice Smashes Full Marathon Course Record at 15th Edition of KLSCM

By

Team JustRunLah!

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October 2, 2023

KUALA LUMPUR, Sunday: The Kuala Lumpur Standard Chartered Marathon 2023 saw its course record for the Full Marathon Women’s Open category smashed by Beatrice Jelagat Cherop from Kenya when she erased the previous mark of 2:34:37 set in 2011 by Rose Kerubo Nyangacha by close to two minutes when she recorded a time of 2:32:51.

Over 40,000 runners descended on Dataran Merdeka over the weekend to participate in the 15^th edition of the Kuala Lumpur Standard Chartered Marathon (KLSCM). KLSCM 2023 was the first time the race operated with the recognition from World Athletics as a Road Race Label event, making it the only distance running event in Malaysia accorded that status.

The event saw the Kids Dash, 5km and Boost Juice 10km categories take place on Saturday and the Half and Full Marathon categories were held on Sunday. The much-loved Kids Dash made a comeback after a hiatus of three years and added a dash of energy and vibrancy to the proceedings.

Kiprop Tonui from Kenya beat out some stiff competition to win the blue-ribbon Full Marathon Men’s Open category in a time of 02:13:49. Kiprop finished second in the category four times before but found the right formula this year to finally clinch the coveted title. Kiprop said “The strategy I used in my race was a result of my training in Kenya to keep a sustained pace and it worked today. The course today also helped as it was well organised and suited my preparations, so much thanks to the organisers for a designing a smoother course”. Beatrice, who has a personal best of 2:31:24, did not expect to win as she was initially hampered by an issue with her leg. “When my leg got better into the race, I was able to lengthen my stride and eventually overtook the lead runners,” she said. “The weather was nice today, not too hot, so I could come from behind and push to win the race,” she added. Both winners took home USD15,000 each.

FM Women Open Podium L-R Standard Chartered’s Martin Ong, Truphena Chepchirchir, Beatrice Jelagat Cherop and Sheila Jepkosgei Chesang

John Nzau Mwangangi from Kenya came in second in the Full Marathon Men’s Open with a time of 02:14:03 while defending champion Moses Kiptoo Kurgat, who broke the course record last year, finished third in a time of 02:14:22. In the Full Marathon Women’s Open, Truphena Chepchirchir from Kenya took second place in a time of 02:32:55 and Sheila Jepkosgei Chesang, also from Kenya had to settle for third place with a time of 02:35:50.

The Full Marathon Malaysian Men’s category was anticipated to be a hotly contested affair and lived up to that billing when five of Malaysia’s top distance runners went toe-to-toe to determine who would be crowned champion. Defending champion Poo Vasanthan proved his win last year was no flash in the pan when he held off five-time KLSCM champion Muhaizar Mohamad, national marathon record holder Leo Tan Huong Leong, national half marathon record holder Prabudass Krishnan and Nik Fakaruddin to retain his title in a time of 02:37:38. Nik Fakaruddin came in second in 02:37:43 while Leo Tan finished third in 02:37:56. “With such a strong field, I decided that I would just keep pace with the more established runners in the competition until I was two kms from the finish line before I started to pick up my pace and push towards the victory,” said Poo.

FM Men Open Podium L-R Standard Chartered’s Martin Ong, John Nzau Mwangangi, Kiprop Tonui and Moses Kiptoo Kurgat

The Full Marathon Malaysian Women’s category saw Michelle Chua Khit Yeng improve on her third place finish last year to clinch the win in a time of 03:13:07 while defending champion Noor Amelia Musa clocked 03:14:41 to come in second and Chew Jia Qi got third place in a time of 03:22:50. “This year I had a lot of help from my coach, along with my friends and family who helped me to do my long runs so I managed to clock a lot of mileage in my preparation for the race,” said Michelle.

Rainer Biemans, Project Director of KLSCM and Director of Dirigo Events, said “KLSCM 2023 has proven to be a truly memorable one as we celebrated the 15^th edition of the event by introducing a number of measures to keep the race fresh and more sustainable”. “The local running community witnessed an epic battle in the Full Marathon Malaysian category while the faster course saw a high number of runners achieve their personal best timings,” he continued. “We were also delighted that Deputy Minister of Youth and Sports Adam Adli was on hand to flag-off the Full and Half Marathon categories in a year where we also embarked on our journey to make the event more sustainable and eco-friendly,” added Rainer.

Adam flagged off the Full and Half Marathon categories accompanied byMak Joon Nien, title sponsor Standard Chartered Malaysia’s CEO and Datuk Yvonne Chia, Chairman of Standard Chartered Malaysia.

“The reception of the 15^th edition of KLSCM has been excellent as we witnessed the running community gather over the last two days in a tremendous show of unity, diversity and healthy competition. We are pleased to have contributed to the wellbeing of our communities in taking up healthy pursuits, staying true to our promise of being here for good.” said Mak Joon Nien, CEO of Standard Chartered Malaysia, title sponsor of KLSCM.

“Having been the title sponsor for the last 15 years, we are continually reminded of the impact the marathon holds in effecting positive social change, and this year’s KLSCM was no exception. As we progress, we look forward in ensuring that the event becomes more eco-conscious in line with the Bank’s sustainability agenda”, Mak said.

In line with Standard Chartered’s efforts in promoting diversity and inclusion, the Bank hosted 120 community runners that consisted of two groups in the 5km fun run category, and 35 running buddies from the Bank. Aligned to the Bank’s support of the Purple Tuesday movement, the first group consists of 26 differently-abled students from Sekolah Menengah Kebangsaan Pendidikan Khas, Setapak, accompanied by four teachers and eight bank staff. The second group consisted of 46 Goal runners including teachers, alumni, and participants from the Bank’s Goal programme – an initiative that aims to empower and equip adolescent girls with the confidence to become future integral leaders.

While the event is a competitive affair, the community element is a compelling factor at KLSCM where its Run For A Reason (RFAR) charity initiative plays a crucial part in helping to raise funds for deserving organisations. Four or five organisations are selected every year for runners to raise funds for and this year, the selected charities were Futuremakers by Standard Chartered, Dignity for Children Foundation, Hospis Malaysia, Kechara Soup Kitchen and Reef Check Malaysia. “Run For A Reason has always been an initiative that we hold dear to our hearts and we try our best to drive donations to our beneficiary charities so that they can continue to carry out the important work that they do. There’s still time to donate as we will only close our fundraising on 9 October, so please donate generously,” said Biemans.

Close to 1400 running tourists from 46 different countries participated in the event, which included 79 different nationalities when local foreign residents were taken into account. It was a busy weekend in the city as KLSCM 2023 also saw over 12,000 local runners from outside Kuala Lumpur and Selangor participate in the event while enjoying the city.

The Kuala Lumpur Standard Chartered Marathon has grown year-on-year to become the most anticipated distance running event in Malaysia. The premier running event once again saw Standard Chartered Malaysia returning as title sponsor, along with a host of returning and new sponsors, including Boost Juice, Seiko, Pressio, 100 Plus, TudungPeople, Brooks and Tiger Balm. The event is owned and organised by Dirigo Events with Dewan Bandaraya Kuala Lumpur as venue host.

KLSCM is sanctioned and supported by the Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), World Athletics and the Association of International Marathons, Distance Races (AIMS).

Winners of the Kuala Lumpur Standard Chartered Marathon 2023

Full Marathon Men’s Open

Position	Name	Country	Time
1st	Kiprop Tonui	Kenya	02:13:49
2nd	John Nzau Mwangangi	Kenya	02:14:03
3rd	Moses Kiptoo Kurgat	Kenya	02:14:22

Full Marathon Women’s Open

Position	Name	Country	Time
1st	Beatrice Jelagat Cherop	Kenya	02:32:52
2nd	Truphena Chepchirchir	Kenya	02:32:55
3rd	Sheila Jepkosgei Chesang	Kenya	02:35:50

Full Marathon Malaysian Men

Position	Name	Country	Time
1st	Poo Vasanthan	Malaysia	02:37:38
2nd	Nik Fakaruddin	Malaysia	02:37:43
3rd	Leo Tan Huong Leong	Malaysia	02:37:56

Full Marathon Malaysian Women

Position	Name	Country	Time
1st	Michelle Chua Khit Yeng	Malaysia	03:13:07
2nd	Noor Amelia bt Musa	Malaysia	03:14:41
3rd	Chew Jia Qi	Malaysia	03:22:50

Full Marathon Veteran Men

Position	Name	Country	Time
1st	Samson Karega Kamau	Kenya	02:31:03
2nd	Muindi Onesmus Muasya	Kenya	02:32:11
3rd	Benson Olenakeri Oloisunga	Kenya	02:38:17

Full Marathon Veteran Women

Position	Name	Country	Time
1st	Jane Wanjiru Muriuki	Kenya	02:53:06
2nd	Kaori Yamazaki	Japan	03:32:22
3rd	Supreeya Thinthip	Thailand	03:50:26

Half Marathon Men Open

Position	Name	Country	Time
1st	James Munyi Maregu	Kenya	01:09:34
2nd	David Birir	Kenya	01:11:46
3rd	Ikegami Hideyuki	Japan	01:11:52

Half Marathon Women Open

Position	Name	Country	Time
1st	Ruth Wanjiku Gacheru	Kenya	01:29:42
2nd	Cheung Ka Yee	China	01:35:47
3rd	Moa Elin Maria Stahlberg	Sweden	01:48:07

The Positive Impact of Sports on Teens’ Physical, Mental and Social Well-Being

By

Team JustRunLah!

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October 2, 2023

The teenage years are an exciting period of growth and discovery for young people. As your child navigates this transformative time, they are likely to explore a multitude of interests. Among these, sports are likely to be some of the most beneficial and rewarding activities a teen can engage in, whether they find their niche in a team sport like soccer or basketball, or prefer to explore solo sports like running or gymnastics. And while many parents understand the benefits of regular physical activity, sports offer teenagers much more than simply an opportunity to exercise.

Engaging in sports is an enriching experience that promotes holistic well-being. From enhancing cardiovascular health to fostering emotional resilience, sports serve as an all-encompassing platform for any teenager’s development, regardless of their background. For your teen who attends high school in Singapore, you can be sure they have much to gain from learning to play a sport or two. Let’s look at some of the most compelling benefits below:

Improves Cardiovascular Health

The physical exertion that comes with playing sports naturally supports better cardiovascular health. Activities such as soccer, basketball, or running elevate the heart rate, thereby encouraging the heart to work more efficiently. Over time, this can reduce your teen’s risk of heart attacks, high blood pressure, and other cardiovascular ailments. And while they can reap these benefits from any form of exercise, many teams will find it easier to stick with a sport they like, as it places physical activity in a more engaging and enjoyable context.

Builds Endurance and Strength

In addition to making the heart stronger, participating in sports also has a profound impact on muscle development and endurance. Weight-bearing sports like gymnastics or basketball can be particularly beneficial for bone health. During the teenage years, bone mass is still accumulating, making it a crucial time to engage in activities that promote bone density.

Strength and endurance also have many useful, practical applications in everyday life. For instance, a physically active teen should have no trouble walking long distances, performing manual labour, or lifting heavy objects. Moreover, the discipline and dedication required to build strength and endurance in sports are transferable skills. They can be applied to academic pursuits and later in professional settings, giving your teen a well-rounded set of capabilities that extend beyond the playing field.

Improves Confidence and Self-Esteem

Many teenagers who struggle with confidence and self-image may find empowerment in the many positive experiences playing a sport offers, such as mastering a new skill or achieving a new personal best. Sports are particularly good for building self-esteem because improvement is readily observable and measurable; if they’re running faster, jumping higher, or lifting heavier weights, teens will readily be able to tell. These achievements can help teens feel more self-assured and also give them a clear insight into their abilities and desires for themselves, both on and off the playing field.

What’s more, sports often offer a structured setting that encourages the exchange of constructive feedback. Coaches and teammates can play a significant role in this, helping teens understand their strengths and areas for improvement. In turn, teens also receive plenty of opportunities to speak their minds and offer valuable insight of their own to their teammates and other peers. This environment encourages self-awareness and creates a safe space for teens to develop their identities over time.

Increases Mental Resilience

Sports are as much a test of mental strength as they are of physical capability. Whether it’s dealing with a loss or pushing through a challenging practice, sports teach resilience. Teens learn the importance of grit and perseverance, qualities that are indispensable not only in sporting pursuits but also in facing life’s various other challenges. The setbacks and failures teens encounter in sports also provide invaluable lessons on how to cope with similar experiences in a broader context.

The skills teens learn through these experiences are critical for their mental well-being. Coping with defeat gracefully and learning from mistakes are lessons they can directly apply to other spheres of life. Whether it’s facing academic challenges or navigating social complexities, the mental resilience cultivated through sports equips teens with the tools they need to handle stress and adversity effectively.

Teaches Teamwork and Cooperation

In many sports, effective collaboration is not just a bonus; it’s a requirement for success. Team sports like soccer, basketball and volleyball instil the importance of working cohesively as a unit. That said, even in individual sports like singles tennis or swimming in the individual format, there are often team dynamics at play, such as when team members interact during practice sessions.

The skills learned in these environments are crucial for social development. Teens learn how to communicate effectively, share responsibilities, and appreciate the value of collective effort. Even once they leave the field, your teen will need to use these collaborative skills throughout other areas of life. Whether it’s working on a group project at school, collaborating with colleagues at a future job, or simply learning how to coexist harmoniously with others, the teamwork skills they can hone through sports will prove invaluable.

Facilitates Healthy Friendships

Friendships and social bonds are a vital part of any teenager’s life. Sports offer an environment conducive to forming such connections. The shared experiences—whether it’s the thrill of victory or the lessons from a loss—create a strong foundation for friendships. Furthermore, the nature of teamwork and mutual goals fosters a sense of community and belonging, providing emotional and social support for your teen.

The quality of friendships often matters more than quantity, especially during the formative teenage years. The constructive environment that sports create helps facilitate positive social interactions and friendships based on mutual respect and shared interests. Eventually, your teen may find that these friendships have become a critical part of their personal support system.

As you consider avenues for your teen’s personal development, keep in mind that sports offer a holistic approach that enriches not just the body, but also the mind and the social fabric of their lives. Indeed, the skills and qualities honed on the playing field often prove to be invaluable assets in the game of life.

6 Things to Do to Prepare for Your First Singapore Running Event

By

Team JustRunLah!

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September 28, 2023

Singapore hosts several running events throughout the year, with each one giving people a chance to run for a cause, celebrate physical fitness, and tour the city-state in a unique way. These events also have a way of bringing together running enthusiasts from all over the world, so that they can enjoy the sport as a solid community.

As someone who’s been watching running events from the sidelines for some time, you might be inspired to join in on the fun. However, there are a couple of things you need to keep in mind before you participate in your first running event.

Running events may look fun but they can be challenging for first-timers. For one, you’ll be running non-stop for a certain amount of time and distance. If your body isn’t ready or properly conditioned, you can get tired easily or injure yourself. As such, it’s in your best interest to prepare several months in advance. Here are some things you can do to help you get ready and ensure that your first Singapore running event will be a success:

Create a Run Training Plan

Following an effective training plan will help you develop the discipline needed to build your running technique. It also ensures that you’re ready for the running event’s intense physical demands. When creating a training plan, make sure to incorporate a workout routine that develops strength and endurance. Strength exercises such as squats and lunges will improve your running posture and reduce the risk of injuries; endurance exercises like long runs, on the other hand, will increase your stamina.

You should also switch up the places where you work out from time to time. Although you can exercise at the gym, changing the location where you train can spice up your routine and boost your motivation. In Singapore, you’re spoiled for choice with beautiful running spots like East Coast Park and the scenic routes along the Marina Barrage. You can also visit the different Jewel Changi attractions that can give you an adrenaline rush and spark your sense of adventure, adding a dash of fun to your workouts. One such attraction is the Canopy Park, where you can experience the thrill of finding your balance on the walking and bouncing nets all while building your leg and core muscles.

Finally, don’t forget to add time for rest and recovery to your plan. This part is often underestimated or completely sidelined, but it’s crucial for maintaining peak performance and preventing overuse injuries. Getting adequate sleep and engaging in active recovery exercises (e.g., stretching, yoga, and tai chi) will allow your body to heal and adapt to the demands of training.

Choose the Right Running Event

Different running events have varying course profiles, atmospheres, and levels of difficulty. As a first-timer, it’s ideal to participate in the shortest course. Doing so will help you get a feel of the event. Once you’ve gotten used to joining running events, you can advance to more difficult courses to challenge yourself.

Familiarise Yourself with the Race Route

Knowing the race route can ease anxiety and prepare you for what lies ahead. As such, take the time to study the course map, noting significant landmarks, water stations, and potentially challenging sections. This knowledge can help you mentally prepare for the race and create a pacing strategy.

Invest in the Right Gear

When coming up with your running attire, you want to invest in comfortable shoes and athletic clothes. With these running essentials, you can run more comfortably and reduce your risk of injuries during the event. Visit a running store to get properly fitted for running shoes that suit your foot type and gait. The correct footwear will ensure that you get ample support when you run.

You should also invest in high-quality, moisture-wicking clothing. These types of garments will keep you cool and comfortable on the day of the event.

If the running event takes place at a certain time of the day, bring accessories that contribute to better comfort and safety. For example, for morning races, get a hat or visor and a pair of sunglasses to protect yourself from harsh sunlight. If the race takes place in the evening, consider wearing accessories with reflective properties to make you more visible to other runners.

Pay Attention to Your Diet

Your diet plays a vital role in your race preparation. Maintain a balanced diet that includes carbohydrates, proteins, and healthy fats. Additionally, practise your race-day nutrition strategy during long training runs to avoid surprises on the day of the running event.

Join a Running Group

Look for local running clubs or online groups where you can connect with experienced runners and fellow first-timers. This can give you the opportunity to train with others, providing you with motivation, accountability, and a sense of community. Plus, joining a running group can help you mentally prepare for your race because you’ll have people to support you and boost your confidence.

Participating in a running event for the very first time can be daunting. However, if you properly prepare for the event well enough, your mind and body will be ready for the challenge. Good luck!

The Rise Of Women In Triathlon

By

Team JustRunLah!

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September 26, 2023

The prominent footprints that women continue to build in triathlon where endurance, physical prowess and mental fortitude form the core fundamentals of the sport come as no surprise.

Judy Collins co-founded IRONMAN with her husband John and co-organized the first ever race of the worldwide renown series back in 1978 through the Hawaiian Iron Man Triathlon.

A year later, Lyn Lemaire was crowned the first female IRONMAN World Champion after becoming the first woman to complete the iconic race in Hawaii.

Julie Moss crawling across the finish line at the 1982 IRONMAN World Championship remains one of the most powerful images of the multisport series, and just last year women had their own day of racing at the IRONMAN World Championship.

This was to ensure gender equality, which means equal participation for both male and female athletes. More importantly, it was also to ensure a cleaner race for the women and to give them a stage of their own to shine and showcase their true potential.

Dr Au Yong Pui San, a Sports & Exercise Medicine Physician explains that when it comes to competing in triathlon, women are equal to men.

“Finishing times may favour male athletes but that in itself is the anatomical and physiological differences based on sex. Physiologically, both women and men can excel in any endurance sports with adequate and proper training.”

“In the past decade, the popularity of triathlon has been on the rise, and so has female participation in this sport. I would like to think that this trend is due to more exposure to prominent female triathletes both local and international, and more female friendly training environments,” notes Dr Pui San, who works at the Hospital Tuanku Ja’afar in Seremban.

According to the 41-year-old who was a 2014 IRONMAN Malaysia finisher, there is a rise in female awareness of “cycle-syncing” their training to their menstrual cycle to optimize training and performance.

“A lot of women juggle work and triathlon training with the responsibility of family, household chores and childcare. This may contribute to intrinsic stressors that may affect her ability to recover well and take on high quality training sessions.”

Dr Pui San also notes that many women started in this sport as a way to manage their body weight. However, with increased training volume, the right nutrition is pivotal when it comes to recovery.

“While there are benefits in each individual diets, someone training hard for triathlon should avoid being too rigid with their diet, unless medically advised. Calorie restricting or macronutrient restricting are not recommended for heavy volume training, especially in women as we do not respond well with strict chronic dietary restriction.”

With the ideal nutrition and training plan, it is definitely a great time to be a female triathlete. What comes as a significant breakthrough is gains made in female-specific research for endurance sports to help guide female athletes through menopause, providing crucial information to guide them through the most challenging times of their lives.

Women For Tri, a program launched to increase female participation in triathlon back in 2015 has also amassed over $300,000 (RM1.4 million) in grants.

As for this year, a huge advancement for female triathlon comes in the form of the all-female race at the IRONMAN World Championship in Kona, Hawaii.

For 53-year-old Jazmina Yean Abdullah who will compete at the upcoming 2023 IRONMAN 70.3 Langkawi, her opportunity to shout to the world that anything is possible couldn’t come soon enough.

“I have always been a challenger in life as a career woman and a young widow, and I want to affirm that it is never too late to do anything in life. I needed to set a right role model for my two young teens. Joining IRONMAN has expanded my horizon and the best part is my kids were so supportive. I think some of the advantages for women over 50 to join a sport like triathlon is our wisdom, determination to succeed, and a strong, happy mind body and soul,” she said.

Registration for the IRONMAN Malaysia and IRONMAN 70.3 Langkawi are still available on https://www.ironman.com/im-malaysia and www.ironman.com/im703-langkawi respectively. See you there ladies!

Inaugural Great Green Run Rallies Runners, Businesses And Non-Profits To Spark Sustainability Movement

By

Team JustRunLah!

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September 25, 2023

SINGAPORE, 24 September 2023 – Jointly organised by TriFactor and Green Bees, the inaugural Great Green Run presented by CIMB flagged off early this morning at the Marina Barrage with over 2,000 runners enjoying the 10km and 5km corporate runs despite a heavy downpour.

Participants gathering for the flag-off for the Inaugural Great Green Run

The all-inclusive Community Run which will feature both abled and differently-abled will take place at 430pm while the ongoing ‘Green Fiesta’ featuring over 30 sustainability partners and non-profits will end at 630pm.

Entire families enjoying the 10km and 5km Corporate Run

In an effort to raise awareness of fashion overconsumption and waste, organizers encouraged participants and corporate partners to donate their unused clothing at the “Great Green Run Clothing Recycling Station” and over 120 kilograms have been collected so far.

Left to Right: Fuji Foo, Managing Director EvCO, Victor Lee, Chief Executive Officer of CIMB Singapore, Elvin Ting, Managing Director of TriFactor, Jacelyn Lee, Founder of Greenbees and Guest-of-Honour Roy Teo, Chief (Industry Development, Technology & Innovation) Sport Singapore

The items will be distributed to the local circular fashion enterprise Cloop after the event and depending on their condition, some items will be restored and recycled to extend their life cycle, while others will be sold to raise money for charities.

Left to Right: Victor Lee, Chief Executive Officer of CIMB Singapore, Elvin Ting, Managing Director of TriFactor, Guest-of-Honour Roy Teo, Chief (Industry Development, Technology & Innovation) Sport Singapore, Jacelyn Lee, Founder of Greenbees, Fuji Foo, Managing Director EvCO, Aloysius Arlando, Chairman OrangeRoomAsia contributing their unused clothes to the Recycling Station

With an eco-friendly setup, sustainability advocacy, and a commitment to diversity and philanthropy, the Great Green Run is a trailblazing concept that catalyzes community impact and social change.

Left to Right: Jacelyn Lee, Founder of Greenbees, Guest-of-Honour Roy Teo, Chief (Industry Development, Technology & Innovation) Sport Singapore Fuji Foo, Managing Director EVCo, Elvin Ting, Managing Director of TriFactor learning more about electric mobility service provider EVCo

It’s Time For POSB PAssion Run for Kids 2023, Where Family Fun Meets Meaningful Causes!

By

Team JustRunLah!

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September 21, 2023

The POSB PAssion Run for Kids 2023 is an annual event organised by POSB and People’s Association. This is the perfect day to enjoy endless fun with your loved ones. Furthermore, you have the chance to make a difference in the lives of local kids by contributing to the POSB PAssion Kids Fund.

Event Details

Date: Sunday AM, 5 November
Venue: The Promontory @ Marina Bay

Pick your categories!

A competitive 800m Kids Race is available for children ages 7 and 8, while a 1.2km Kids Race is available for children ages 9 to 12. There are also 5KM and 10KM competitive races for adults.

The POSB PAssion Run for Kids 2023 also offers categories for those wishing to compete in a team, such as 1.2km for kids (ages 9 to 12), 10km for adults, and 10km for NSF.

A non-competitive 3.5km Family Walk is also available for families to participate in and enjoy!

For more information or to register, visit the race website now!

Race Categories and Fees

Team of 4 Challenge

Explore different worlds at the Run for Kids Carnival

This year’s theme is “Kids Run the World”, celebrating the limitless potential and boundless energy of all our young ones. That is why, in addition to the heartwarming run, they have put together five enchanting carnival worlds for you and your family to explore!

Happy World: Step into their balloon city of dreams, where kids can be kids! Enjoy carnival activities, game booths, and craft workshops for endless fun – emphasising the value and joy of imagination and creativity.

Healthy World: Kids have unlimited energy, and we guide them on how to put it to productive use with healthy eating workshops, dexterity and fitness routines, and other wellness-promoting activities.

Future World: Experience the impressive power of technology and the future! Their goal is to encourage kids to envision and share their future through captivating tech-based demos, games, and contests.

Nature World: Experience an up-close and hands-on reconnection to their world! Experience a terrarium workshop and explore how technology can future-proof our precious planet.

Recycle World: A city filled with “reduce, re-use, and recycle” themed exhibits, games, and activities. This world showcases all things sustainable and serves as an area for the kids to practise environmentally responsible habits.

Here’s what you’re entitled to!

Each participant will receive a POSB PAssion Run for Kids 2023 event t-shirt made of 100% Recycled Polyester, an adorable tote bag and a finisher medal made from recycled metal.

For more information or to register, visit the race website now!

Great Green Run Galvanises Eco-Conscious Communities In Singapore And Beyond

By

Team JustRunLah!

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September 20, 2023

SINGAPORE, 19 September 2023 — The inaugural Great Green Run, presented by CIMB Singapore, which takes place this Sunday (24 September) at Marina Barrage has set its sights on going beyond our shores, bringing its pioneering concept of blending sports and sustainability to even more communities abroad.

Much more than a sustainability-themed run

Conceptualised by green communications agency, Greenbees and regional multisport organiser, TriFactor, Great Green Run is on a mission to become a global sustainability movement that combines running with an eco-friendly set-up and community advocacy, with the added infusion of diversity, philanthropy and inclusivity.

“Great Green Run is not just another sustainability-themed run, it serves as a platform for environmentally-conscious individuals, corporations and organisations actively driving positive change. CIMB’s greater purpose is to advance our customers and local businesses towards a sustainable future. We believe the Great Green Run has the potential to inspire the larger community into taking meaningful action,” said Victor Lee, Chief Executive Officer of CIMB Singapore at the kick-off event at CIMB Plaza today.

In addition to a Corporate and Community Run, Great Green Run features a sustainability-centric fiesta featuring over 30 food, retail and activity stalls. Among the sustainable partners onboard are clean-energy vehicle giant, Tesla, Singapore’s plastic-recycling education hub, Plastify, upcycling furniture maker, ChopValue, decarbonisation mobility provider, EVCo, textile recycler, Cloop, Taiwan’s zero-waste design studio, Wynist and more.

“We are dedicated to weaving sustainability into the fabric of our corporate and community landscapes,” said James Yeong, Project Director of Great Green Run. “Our vision is to foster a world where sustainability is not an option but a way of life. Through innovative strategies and partnerships, we aim to empower businesses and individuals to embrace eco-conscious practices and lead the charge towards a greener future,” he added.

International cooperation and expansion

Great Green Run had also partnered with the Kingdom of Bhutan (world’s first country to reach carbon neutrality) and Lahti, Finland (European Green Capital 2021) by sending the lucky draw winners on a trip of a lifetime to two of the greenest and happiest nations in the world.

“Our partnerships with Bhutan and Lahti exemplify our commitment to international cooperation in the name of sustainability,” said Elvin Ting, Founder of Orange Room & TriFactor. “Our contest winners get a glimpse into some of the sustainability initiatives that these two countries pioneered and their unique contributions to a greener planet. We will work with our winners to share more about Bhutan and Lahti’s inspirational models with a wider audience.”

“The inaugural Great Green Run has thrived from the unwavering support of stakeholders and the broader sustainability community, and we are pleased to announce that we will bring this trailblazing concept beyond our shores in 2024. We are currently in discussion with cities in Southeast Asia and Europe for our next edition of Great Green Run,” he added.

This Sunday, all runners will be receiving a first-of-its-kind “100% sustainable medal made of discarded wood and wool” from Bhutan, digital certificate, a sustainable running t-shirt, e-vouchers and more in line with the organisers’ goal to reduce its carbon footprint. Corporate team registration is pegged to United Nations Sustainable Development Goals; while in line with Green Plan 2030, organisers will conduct a Sustainability Report that will be verified by Singapore Environment Council as part of its long-term goal to be a net-zero event.

All participants and guests are encouraged to commute to the event by public transportation while organisers will reduce plastic, paper and other single-use waste materials during the event.

The sustainability fiesta, which is open to the public, will last from 9am to 6pm.

10 Things That Can Cause You To Lose Muscle

By

Team JustRunLah!

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September 18, 2023

It could be your behaviour outside of the gym undermining your efforts and even making you store fat if you’re utilizing those strength training machines and eating a lot of protein but still not seeing benefits. Here’s a brief overview of muscle loss to help you narrow your search.

1) Fish is important

You must consume oily fish like salmon or halibut to get enough omega-3 fatty acids, which are good for your heart and build muscle.

Omega 3 fatty acids can aid in enhancing muscle cells’ sensitivity to insulin, enhancing the muscles’ capacity to utilize the protein you consume. Omega-3 fatty acids can also aid the body’s capacity to lessen muscle protein breakdown by improving insulin sensitivity.

2) Vitamin D is important

The best source of vitamin D is sunlight, so if you don’t get enough of it or are taking pills, you risk losing muscle. Although vitamin D has long been emphasized for its role in calcium absorption to support bone health, it also contributes to muscular growth. Additionally, as you age, your ability to absorb vitamin D weakens, so you must be more careful to eat the right foods.

As often as you can, try to spend a few minutes in the sun on your arms and face. Also, talk to your doctor about getting your vitamin D levels checked; you may need to take a supplement. It’s pretty common to be deficient in vitamin D.

3) Do not skip meals

Kilojoule slashing is a practice that has grown popular in the world of fitness, but it is foolish because your body requires kilojoules to sustain and develop muscle. Instead, the habit may decrease your metabolism, result in muscle loss, and cause you to retain fat. In order to maintain your metabolism up and your muscles fueled, it is important to eat balanced meals.

4) Carbs are important

Reducing processed and refined carbohydrates can improve your health and reduce your waistline, but don’t sacrifice the healthy, complex carbohydrates. Usually excluded from diets, carbohydrates are absolutely necessary for muscle repair following exercise. Carbs are broken down and stored in your muscles and liver as glycogen, which is then immediately available to fuel your body.

Without the carbs, the body won’t be able to retain the glycogen, and this will result in muscular breakdown.

5) Exercise is important when you have chronic pain

Exercise and strength training are two natural strategies to reduce pain if you experience chronic pain. If you want to identify the best low-impact activities, you might want to consult a specialist. Losing muscle mass might happen if you avoid exercising due to chronic pain. Additionally, exercising will lessen your joint pain while helping to maintain muscle.

6) Hydrate yourself

Your muscles, like the rest of you, are in dire need of hydration. Dehydration might prevent muscles from properly contracting, which lowers muscle tone because muscles contain a lot of water.

Aim for nine cups of liquid every day. However, pay attention to your body since you might require more. You’ll require more if you exercise for a long time or are really active during the day.

7) Include proteins in your diet

Even while a bag of chips can taste wonderful, they probably don’t contain enough protein to help develop muscle. Instead, try some nuts or seeds; they will satisfy your desire for a savoury snack and will also provide your muscles nourishment.

Additionally, it’s a good idea to spread out your protein consumption throughout the day. Aim for five to six meals and/or snacks per day.

8) Get enough sleep

The best time for muscle growth and regeneration is while you sleep.

Growth hormone is created and protein synthesis takes place when you sleep. Increased energy and the restoration and repair of muscles, as well as other body tissues and cells, are the key advantages of obtaining enough sleep. You may feel weak, lethargic, and less energized if you don’t get enough rest, which will affect the effectiveness of your workouts and lead to muscle loss. daily goal: seven to eight hours of sleep.

9) Slow down on your alcohol consumption

Sometimes it’s difficult to resist that glass of wine, but if you drink too much, you could be losing some important muscle. Your body becomes dehydrated when you drink, which can cause muscle loss. This association between drinking alcohol and muscle loss is much more pronounced as you age and accelerates throughout menopause.

10) If you’re injured or bedridden

Lean muscle mass loss may occur if you’ve been injured or inactive for several days or weeks at a time. According to research, elderly persons who spend three days in bed may lose up to 10% of their entire leg muscle mass. Additionally, for many people, post-operative nausea might keep them from eating for up to three to four days, resulting in muscle weakness.

Increase your intake of high-quality proteins and complex carbs before and after surgery to aid in your recuperation. After surgery, your body continues to burn kilojoules while you’re sleeping to aid in your recovery, the expert claims. And don’t remain stationary any longer than is necessary. Getting up and moving as soon as possible after a procedure or hospital stay can help you preserve lean muscle, stay strong, and make a quicker transition back into your regular routine.

Four-way Tussle For Malaysian Marathon Crown at KLSCM 2023

By

Team JustRunLah!

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September 14, 2023

KUALA LUMPUR, 13 September 2023: The Kuala Lumpur Standard Chartered Marathon (KLSCM) 2023 will set the stage for an intense battle between Malaysia’s top distance running athletes to lay claim to the Full Marathon Malaysian category title. Over 40,000 participants will take to Dataran Merdeka throughout the weekend of 30 September and 1 October to take part in this iconic event with its newly minted status as the only race in Malaysia recognised by governing body World Athletics with a Road Race Label.

The 15th edition of KLSCM is expected to see a heated contest in the Men’s Full Marathon Malaysian category with four national runners competing for the coveted crown. Defending champion Poo Vasanthan will be hard pressed to cling on to his title as he faces stiff competition from five-time KLSCM champion in the category, Muhaizar Mohamad, national marathon record-holder Leo Tan Huong Leong and national half marathon record-holder Prabudass Krishnan, who will be making his debut in the category at KLSCM. The Full Marathon route this year is similar to the last edition in 2022, incorporating a flatter course compared to previous years, which allows for faster finishing times and a more exciting contest.

“I expect a tough race against these more established runners and I need to make sure that I follow my race strategy down to the last detail if I am to defend my title,” said Poo Vasanthan. “Whatever happens, it is still a privilege to be competing against these runners in an internationally recognised event like KLSCM and I am looking forward to an exciting challenge.”

Dirigo Events, the owner and organiser of the multi-award-winning event, is thrilled that these four runners are competing against each other for the first time at the event. “We are anticipating an intense battle between these runners. Two of them have won the category before and the other two are national record holders. I think it will come down to the conditions on the day and how well each of them executes their game plan,” said Rainer Biemans, Project Director of KLSCM and Director of Dirigo Events.

The 15^th edition of KLSCM will be the starting point in its sustainability journey and a number of measures will be introduced to make the event more environmentally-friendly. Mass participation events have high resource consumption and being the largest distance running event in the country, the KLSCM organisers want to take the lead in making these events more sustainable moving forward.

Running against the backdrop of the Petronas Twin Towers

“We are excited to be embarking on this journey towards sustainability and we hope the running community will support us, as they always have, in reducing our environmental impact and contributing towards a circular economy that minimises waste,” said Rainer Biemans. “In order for us to operate in the long-term, we have a duty to ensure that our event mitigates our carbon footprint to preserve the environment for future generations,” added Rainer.

Being title sponsor for the 15^th year, Standard Chartered Malaysia is also a firm believer in the importance of making KLSCM, the premier distance running event in Malaysia, an eco-friendly race by harnessing the power of the marathon to effect positive societal change.

“In alignment with the Bank’s own commitment towards our sustainability agenda, we are pleased that the organisers of KLSCM are taking proactive steps to ensure that the event becomes more eco-conscious as we progress,” said Mak Joon Nien, CEO of Standard Chartered Malaysia. “KLSCM affects a wide audience, and this is a great opportunity to raise awareness on how critical it is to be more mindful of our own actions and encourage the community to make informed decisions in reducing our environmental impact,” he added.

One of the key measures that will be introduced this year is the reduction in the use of paper drinking cups for runners as all water stations will have refillable options and runners will be encouraged to bring their own cups or bottles to refill as they progress on their routes. To promote this, organisers have been selling KLSCM collectibles in the form of lightweight, collapsible cups and bottles for runners to purchase and use during this race and others that they may be participating in. The organisers also plan to compost close to 3.5 tonnes of organic waste generated from the enormous amounts of fruits, such as bananas, apples and pears, that are provided to runners during and after the race.

Runners collecting their medals, fruits and drinks

The selection of official apparel partner of KLSCM, UK brand Pressio, was also a conscious decision as this high-performance sports brand is a champion of sustainability as all the garments they produce have been created with the most sustainable materials and technologies, including recycled yarns, non-dying & biodegradation, and complete with traceability. In fact, 90% of the brand’s garments are produced in a solar-powered high-tech factory in Johor. Other measures include the elimination of single use plastics for running bibs and medals, and the continuation of providing free public transport for participants to get to the race and back, in order to reduce greenhouse gas emissions from private cars.

On a more heart-warming note, the 15^th anniversary of KLSCM will see the return of the Kids Dash categories after its exclusion from last year’s event due to health and safety concerns. The two categories contested, 1km and 2km, will see kids take centre stage on Saturday, 30 September in a looped circuit in the vicinity of Dataran Merdeka. The Kids Dash is a great spectacle and a fantastic introduction to the competitive world of running for kids, who will have the honour of racing at the historic location, watched by their friends and families.

In celebrating its 15^th year, KLSCM will be honouring some of its most loyal participants with Golden Bibs. These exclusive running Bibs will be presented to participants who have finished Full Marathons in 10 prior editions and is a symbol of gratitude from the organisers, as well as recognition of the distinguished status of these runners. A total of 44 participants will be bestowed this accolade, which also brings other special privileges like VIP access to the Standard Chartered Hospitality marquee and express lanes during the event’s Race Entry Pack Collection.

This year also sees the inclusion of two new beneficiaries in KLSCM’s Run For A Reason (RFAR) charity initiative, namely Kechara Soup Kitchen (KSK), who serve and provide aid to marginalised communities and the urban poor, and Reef Check Malaysia (RCM), an NGO who monitors the marine health of coral reefs around Malaysia to ensure their sustainability. They are joined by returning beneficiaries Futuremakers by Standard Chartered, Hospis Malaysia and Dignity for Children Foundation. The RFAR platform allows runners to sign up for the charity of their choice and proceed to raise funds for them by encouraging friends and family to donate to their profile through the KLSCM website. Fundraising closes on 9 October, a little over a week after the event, so there’s still ample time to make a donation to your favourite charity by heading on to https://www.kl-marathon.com/charity/run-for-a-reason/runners-profile/2023/.

Apart from title sponsor Standard Chartered Malaysia, KLSCM 2023 will also see the return of Gold Sponsor Boost Juice Malaysia, and official partners Seiko, Brooks, 100 Plus, and TudungPeople, along with new partners Pressio and Tiger Balm. The event is also supported by venue host DBKL, athletics associations MAF and FTKLAA, Ministry of Youth and Sports, Ministry of Tourism, Arts and Culture and the Kuala Lumpur Traffic Police.

Gear Review: Skechers GOrun Pure 4

By

Zhiyong

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The Skechers GOrun Pure 4 is one of the affordable daily trainers within the Skechers performance-oriented GOrun series. These running shoes are designed with comfort, support, lightweight and durability in mind, catering to the needs of both casual and professional runners. They are also environmentally friendly as the cushioning is made with recycled materials.

Design

The Skechers GOrun Pure 4 has a simple yet modern design that is both functional and easy to match. The engineered mesh upper is lightweight and breathable, providing excellent ventilation and conforms to the shape of your foot for a snug fit. It also provides sufficient lateral support for the feet.

The shoes also feature the Goodyear® performance outsole. This ensures superior traction, stability and durability, instilling confidence over various terrains.

Another notable feature is that the shoes are actually machine washable.

Fit and Comfort

The level of cushioning in the Skechers GOrun Pure 4 is where these shoes truly shine. They are equipped with Skechers’ lightweight and resilient ECO FLIGHT™ cushioning made with recycled materials, which provides a responsive and cushioned ride.

The insole features the patented Skechers Arch Fit® insole system with podiatrist-certified arch support, which provides extra support in the plantar arch area in order to distribute foot pressure and gives greater comfort while running. The combination of these cushioning technologies means you can expect a plush and supportive feel with every step, reducing the impact on your joints during your runs.

Performance

While the Skechers GOrun Pure 4 is packed with features to provide great comfort and stability, it is ideal for easy or recovery runs, ranging from 5 to 15km. It lacks the propulsion effect offered by other more expensive “racing” models for high-intensity training or races.

Durability

The Skechers GOrun Pure 4 is made with high-quality materials and designed with features such as reinforced stitching and sturdy soles. Additionally, the engineered mesh upper, removable Arch Fit® insole system, ECO FLIGHT™ cushioning, and Goodyear® Performance Outsole contribute to the overall durability of the shoes.

Conclusion

The Skechers GOrun Pure 4 is an affordable daily trainer that will be great for new runners starting out their fitness journey, or for more advanced runners who want to use it for mid-distance easy/recovery runs. With a simple yet modern design and a price point that offers great value, the Skechers GOrun Pure 4 is a worthy addition to any runner’s collection.

* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. Skechers’ products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.

The Skechers GOrun Pure 4 is now available online and in Skechers stores.

IRONMAN 70.3 Asia-Pacific Championship To Take Place In Langkawi, Malaysia

By

Team JustRunLah!

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September 13, 2023

Kuala Lumpur, 13 September 2023: The region’s leading professional triathletes are set to descend on Langkawi, Malaysia for the 2023 IRONMAN 70.3 Asia-Pacific Championship on Saturday 7 October 2023. Langkawi, a stunning tropical paradise known for its pristine beaches and lush landscapes, will become the epicentre of endurance sports in the Asia-Pacific region as it welcomes the return of IRONMAN Malaysia alongside the IRONMAN 70.3 Asia-Pacific Championship in Langkawi.

This event will mark a significant milestone for triathlon in the region as Malaysia plays host to the IRONMAN 70.3 Asia-Pacific Championship for the very first time with the support of Malaysia Convention & Exhibition Bureau (MyCEB).

The picturesque Langkawi Island, with its breathtaking vistas and challenging terrain, will provide the perfect backdrop for the event. After a hiatus of several years, Langkawi will once again welcome professional athletes, marking their return to Malaysian shores since 2019. The event has already garnered interest from athletes, with more than 1,200 triathletes already committed, representing a wide spectrum of global talent and enthusiasts eager to take on the challenge.

Professional athletes will go head-to-head for a prize purse of USD $75,000, with some of the top triathletes from across the region to take on the 1.9km swim, 90km ride and 21.1km run.

Additionally, the event will provide athletes with the opportunity to secure their spot in the 2024 VinFast IRONMAN 70.3 World Championship, which will be held in Taupō, New Zealand. A total of 40 age-group qualifying slots will be up for grabs, adding another layer of excitement to the competition as athletes vie for a chance to represent their country on the world stage.

Jeff Edwards, Managing Director of Asia for The IRONMAN Group, said, “Langkawi has always been a favourite among athletes due to its scenic beauty and challenging course. We are thrilled to be back, and with the inclusion of the IRONMAN 70.3 Asia-Pacific Championship, it’s going to be a truly remarkable event, and we can’t wait to welcome athletes, both professional and amateur, to this stunning location.”

CG Lim, Regional Director of Asia for The IRONMAN Group, added, “Hosting the IRONMAN 70.3 Asia-Pacific Championship for the first time in Malaysia is a testament to the country’s commitment to promoting the sport of triathlon. This event will not only showcase the incredible talent of the triathlon community but also highlight the exceptional natural beauty of Langkawi Island. We’re grateful to the local authorities and communities for their support in making this event possible.”

“MyCEB, representing the Ministry of Tourism, Arts, and Culture (MOTAC), is delighted to announce our inaugural support for this year’s prestigious IRONMAN 70.3 Asia-Pacific Championship. Since its inception in 1978, this iconic world championship triathlon event, organised by the esteemed IRONMAN Group with over 230 events spanning 57 countries, has chosen Malaysia, particularly the beautiful island of Langkawi, as its host for the seventh time. This enduring partnership stands as a proud testament to Malaysia’s allure as an ideal destination for extreme sports, which has also brought about positive transformations within the island and its vibrant community. In line with this, MyCEB anticipates the warm welcome of 4,760 local and international attendees, contributing a substantial RM15 million to the Malaysia’s International Sporting Events Industry,” said Mr. Zain Azrai Rashid, Acting Chief Executive Officer of MyCEB.

The event is set to begin at Pantai Kok where triathletes are released via a rolling swim start to complete the 3.8km swim leg for IRONMAN Malaysia competitors or 1.9km swim leg for IRONMAN 70.3 Langkawi, with a short dash to the first transition near the Danna Langkawi luxury resort.

The bike course heads out of Pantai Kok towards Jalan Teluk Yu around the rolling hills of Datai towards the southern part of the island and the fringes of Kuah town.

The second transition is in a unique air-conditioned indoor venue, the newly renovated Mahsuri International Exhibition Centre (MIEC) which marks the start of the final leg of the race. The run course showcases the best Malaysia has to offer as athletes pass through the scenic route of the Langkawi International Airport, towards the finish line at the stunning Cenang beach.

The Pelangi Beach Resort & Spa will serve as the final destination where the triathletes will cross the coveted IRONMAN finisher arch after a day-long, non-stop excursion.

20 qualifying slots will be available for the 2024 VinFast IRONMAN World Championships in Kailua-Kona, Hawaii for the male athletes, and 50 qualifying slots for Nice, France for the female athletes.

Langkawi Island, known for its vibrant culture and stunning landscapes, is set to offer participants and their families an unforgettable experience. Beyond the race, visitors can explore the island’s rich heritage, indulge in its delicious cuisine, and bask in its warm hospitality. From the pristine beaches to the lush rainforests and iconic landmarks, Langkawi has something for everyone.

As the anticipation builds for IRONMAN Malaysia and the IRONMAN 70.3 Asia-Pacific Championship Langkawi, athletes, are encouraged to secure their spots and register for the event.

Entries for the IRONMAN 70.3 Asia-Pacific Championship Langkawi and IRONMAN Malaysia are still available on www.ironman.com/im703-langkawi and https://www.ironman.com/im-malaysia respectively.

Runners at Standard Chartered Singapore Marathon to take on fresh race route showcasing iconic Singapore sights, with enhanced finish experience at National Stadium

By

Team JustRunLah!

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September 8, 2023

Modified race route against Singapore’s city skyline to ensure a seamless transition to the new finish at the National Stadium
Entertainment points and increased spectator presence aimed at enhancing the overall atmosphere at an iconic venue
Team Singapore athletes raring to go in National Championship

SINGAPORE, 8 September 2023 – The IRONMAN Group, organisers of the Standard Chartered Singapore Marathon (SCSM), has unveiled the race route for the 2023 edition. This year, the event will bring back the prestigious Gold Label International Elite Race and National Championship, with the enhanced route aimed at offering a perfect blend of race difficulty while creating an unforgettable experience for both participants and spectators.

Taking place from 1-3 December, the event will feature various categories, including the Kids Dash on Friday evening, 5km and 10km races on Saturday morning, and will conclude with the Marathon (42.195km) and Half Marathon (21.1km) on Sunday morning. The races will culminate in a new finish experience for participants at the iconic National Stadium, where enhancements have been made to create an atmosphere of celebration and support.

Each race category offers its own distinct course. The Half Marathon as well as the 5km, 10km categories will be full road races, providing participants with a more engaging and dynamic race experience through a variety of terrain, including flat stretches, gradual inclines, and the occasional downslope. Runners can expect a run past renowned Singapore landmarks and famous roads, such as the F1 Pit Building, Singapore Flyer, War Memorial Park, and the Merlion, with the breathtaking backdrop of the city’s iconic skyline. Notably, the Half Marathon will have a new return route after splitting from the Marathon, allowing for more supporters and spectators to cheer on the participants along the roads of the distinctive Esplanade and Suntec vicinity. Meanwhile, the meticulously planned route for the Marathon will consist largely of well-paved roads and provide seamless integration with the picturesque Park Connector Networks (PCNs), offering runners a truly unforgettable and exhilarating race experience.

Speaking on the race, Jeff Edwards, Managing Director of Asia for The IRONMAN Group said, “We are thrilled to be offering the full breadth of events, including the prestigious Gold Label International Elite Race and National Championship which will heighten the excitement around the overall event, and bring to life this year’s theme ‘Our Race to Go Beyond’.

“We are confident that this year’s Standard Chartered Singapore Marathon promises not only a professional and top-tier race but also an unforgettable and awe-inspiring experience for all.”

Ong Ling Lee, Executive Director, Sports & Wellness, Singapore Tourism Board, said, “A standout event onSingapore’s exciting sporting calendar, this year’s Standard Chartered Singapore Marathon route will showcase the best of Singapore’s city skyline and iconic landmarks, as participants make their way from the home of FORMULA 1 night racing to the new finish at the National Stadium. This marathon is more than just a prestigious race; it also offers an exciting line-up of entertainment to ensure a memorable race experience for local and international participants.”

Commenting on the finishing point for this year’s race, Roy Teo, Chief of Industry Development, Technology and Innovation Group at Sport Singapore said: “This year, organisers of SCSM are creating a unique race experience as they bring the finish line into our iconic National Stadium for the first time. We look forward to welcoming participants and their supporters into the Kallang Alive precinct and creating a memorable event experience for all.”

RACE ROUTE HIGHLIGHTS

Runners in the Marathon and Half Marathon will begin their races in waves from 4:30 a.m. on Sunday, 3 December, and have the opportunity to enjoy breathtaking views of renowned attractions such as Marina Bay Sands, Gardens by the Bay, and the Singapore Sports Hub. Within the Central Business District, runners will pass famous landmarks including the Singapore Flyer, Merlion, and Esplanade.

In the 10km and 5km categories, participants will begin their races on the morning of Saturday, 2 December from 6.30 a.m. and 8.30 a.m. respectively. Both 10km and 5km runners will be flagged off at the F1 Pit Building and will pass by the Kallang Basin as they head to the finish line at the National Stadium.

The Kids Dash, for children up to 12 years old, will take place on the evening of Friday, 1 December this year. It will provide a rousing, fun experience for the young participants as they and their parents run a 650m route around the F1 Pit Building. Participants can also look forward to a surprise goody bag inclusive of an event t-shirt and a neck fan after the run.

Team Singapore marathon runner, three-time SCSM National Champion and National Record Holder Soh Rui Yong also expressed his anticipation for the race and new route, “It’s a refreshing concept to end at the National Stadium this year and the Standard Chartered Singapore Marathon continues to deliver the crown jewel of road races not just in Singapore but in the region as well. I am still working on my plans for the rest of the year, but I am aiming to go below 2:34:00 and run the fastest marathon time set in Singapore at SCSM. It would be a tough challenge but no better stage to do it than the SCSM National Championship.”

Fellow national marathon runner Ashley Liew echoed, “I’m excited to be racing the annual Standard Chartered Singapore Marathon National Championship again this December. The annual event holds a special place in my heart – from my debut marathon in 2004 when I was just trying to lose weight, to finishing on the podium five times to-date – SCSM2023 will be extra special as my 14th year racing this marathon.

“I’m looking forward to the opportunity to go beyond, with an iconic finish at the Sports Hub, which will give runners a memorable finish with the raucous cheers of their family and friends along with the enthusiastic local running community,” he said.

Entertainment stations will be planned along the race route to motivate runners and delight spectators. These points will feature a diverse range of performances, from awe-inspiring stilt walkers and dancers to the beats of energetic bands and gravity-defying cheer squads to spur runners forward with their positive energy and spirit. These entertainment stations are strategically placed to provide a lively and energising experience for participants, fueling them towards the finish line. The finish experience at the National Stadium also promises to be extraordinary, offering participants a grand backdrop for the momentous achievement of completing the race.

Participants can expect aid stations every 2-3 kilometers, ensuring hydration and replenishment needs are met throughout the race. With 19 aid stations for the Marathon, nine for the Half Marathon, four for the 10km race, and two for the 5km race, runners can focus on their performance with confidence and peace of mind.

Spectators will also be able to support and cheer on the runners at various locations along the route. Notable spectator locations include Gardens by the Bay (between the two domes), East Coast Park (Marine Cove, Coastal Playgrove, Parkland Green), Marina Boulevard (near Promontory), as well as the National Stadium vicinity. The festivities and presence of supportive spectators along the route will also create an electric atmosphere as participants race the finish line, offering all an unparalleled experience.

In line with the commitment to environmental sustainability, various initiatives have been implemented to reduce food wastage and carbon footprint. Recycling efforts will be prioritised, with a dedicated cleaning company tasked to segregate items for further recycling at the start and finish points, as well as along the racecourse. Suppliers have also been asked to switch to energy-efficient LED lights. Furthermore, electric vehicles will be used for race operations, minimising the event’s impact on the environment.

TRAFFIC MANAGEMENT MEASURES

Further information regarding road traffic arrangements and shuttle services for participants will be provided at a later time.

To register for the Singapore Marathon or for more information, please visit: singaporemarathon.com. Standard Chartered Cardholders will enjoy 15% off their registration fees across all categories.

Gym Etiquette Tips That Everyone Should Know

By

Team JustRunLah!

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September 8, 2023

Ever rolled your eyes at a gym-goer’s discourteous behaviour? If so, you’re far from alone. A recent poll involving 2,000 gym-goers revealed ‘equipment hogging’ as the top irritant. Close on its heels? Loud cursing and off-key singing. Faced with such gym perpetrators, almost 60% claimed they’d confront the culprit; while around 30% would rather swap communal sweating for a home workout. To avoid becoming “that guy” or “that girl”, arming yourself with gym etiquette is key. So here are some handy fitness rules to live by, ensuring everyone’s gym experience hits the right note.

Sanitise Equipment After Using It

Using gym equipment that’s covered in sweat can be highly annoying. Not only that but leaving sweat on surfaces can lead to a variety of illnesses. According to Dr. Marjan Johnson, bacteria that cause sickness, such as staph, can be spread by direct contact and can live on different gym equipment such as mats, weights, and bikes.

Cleaning gym equipment is a must since it gets rid of bacteria lurking on surfaces, and prolongs the life of exercise equipment at the same time. That being said, make sure to do a wipe-down of gym equipment using disinfectant wipes after each use. Ask the gym manager if they provide wipes, if not, make it a point to have a pack in your gym bag. Also, bring a towel so you can wipe yourself down and avoid dripping too much sweat on the gym equipment.

Avoid Taking Too Many Gym Videos and Selfies

Nowadays, it seems like everyone wants to be a fitness influencer, what with gymgoers taking too many videos or selfies while they’re working out. Taking selfies or videos to post on social media isn’t exactly bad, especially if you just want to keep track of your progress. The problem is that taking videos and photos gets in the way of other people’s workouts. For instance, you may be spending lots of time on the treadmill trying to get the perfect selfie. Meanwhile, there’s one or two people waiting to use it while you struggle to get a good angle.

Also, keep in mind that some people don’t appreciate being filmed, and while you may not be filming them, they could be captured in the background while you’re doing a vlog or a TikTok. Be considerate of others and limit yourself to one selfie after your gym session, and only take videos if you’re alone or there are very few people around.

Give People Their Personal Space

Gyms can get pretty crowded, especially after work hours. But this doesn’t mean that you have to workout in close proximity to other people. Give others enough space to exercise properly, and if possible, try not to use the exercise equipment right beside someone. Also, most people don’t want to talk while they’re working out, so don’t try to engage someone in conversation while they’re on the treadmill or exercise bike. Keep your eyes on your machine and the TV screen if there’s one, and try not to stare or gawk at anyone. Lastly, while the gym can be an excellent place to make friends and meet new people, under no circumstances should you try to flirt with anyone while they’re exercising. No one should feel uncomfortable while they’re working out, so try to keep this in mind at all times.

There are all sorts of people at the gym, and some can be more annoying than others. But by practising proper gym etiquette, you can influence fellow gymgoers to be on their best behaviour, so everyone can have a positive experience while they’re working out.

7 Health Benefits of Pineapple

By

Team JustRunLah!

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September 6, 2023

It’s no surprise that pineapples are a favorite fruit among Southeast Asians given how tasty, accessible, and reasonably priced they are all year long. You’ll be astonished by the wide range of health advantages as well.

1) Rich in vitamins and minerals

Pineapples are a good source of vitamins and minerals, including vitamin C, vitamin B6, and manganese.

Vitamin C helps to boost the immune system, promote skin health, and protect against oxidative stress.
Vitamin B6 plays a role in maintaining healthy brain function, supporting energy production, and promoting hormone balance.
Manganese provides antioxidant properties and aids in healthy growth and metabolism.

2) Anti-inflammatory properties

A set of enzymes with anti-inflammatory qualities called bromelain is present in pineapples.

As a result of its ability to lower inflammatory processes in the body, bromelain is beneficial for treating ailments like arthritis, allergies, and digestive problems. Additionally, it has been demonstrated to improve sports performance by lowering muscular pain and injury recovery time.

3) Supports digestion

Pineapples are a good source of fibre, which is important for digestive health.

Fibre helps to regulate bowel movements, promote healthy gut bacteria, and reduce the risk of digestive issues such as constipation, and diarrhoea.
Pineapples also contain digestive enzymes, which can help to break down food and improve digestion.

4) Boosts eye health

Both vitamin A and beta-carotene, which are abundant in pineapples and both necessary for sustaining eye health.

The main cause of vision loss in older persons is age-related macular degeneration, which vitamin A aids in preventing.
The body transforms beta-carotene into vitamin A, which has been found to guard against cataracts and other age-related eye issues.

5) Supports heart health

Pineapples contain potassium and fibre, both of which are important for maintaining heart health.

Potassium helps to regulate blood pressure, reducing the risk of heart disease and stroke.
Fibre helps to lower cholesterol levels, which can reduce the risk of heart disease.

6) Improves fertility in women

Pineapple is an excellent source of benefits that increase fertility for ladies who are thinking about getting pregnant. The various advantageous qualities of pineapple can help women’s fertility. It contains vitamin C, which facilitates iron absorption and enhances blood flow to the reproductive system.

Additionally, pineapple helps enhance uterine health, control hormones, and reduce inflammation. Bromelain, an enzyme that raises progesterone levels, one of the important hormones involved in conception, is also abundant in pineapple. If you’re trying to get pregnant, adding pineapple to your diet is a simple and tasty approach to increase your chances of success.

7) Function as anti-aging agent

Pineapple has a lot of vitamins and minerals that help fight against aging symptoms like wrinkles, creases, and dryness. Bromelain, an enzyme that acts specifically to reduce inflammation, is found in pineapple, therefore it aids in the battle against inflammation that can speed up aging.

In summary, pineapples are a tasty and healthy fruit that provide a variety of health advantages. Pineapples are a fantastic complement to any healthy diet, whether they are consumed raw, cooked, or blended into a smoothie.