6 Must-Not-Miss Locations in Singapore for Fitness Enthusiasts

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September 5, 2023

Obesity and lifestyle-related illnesses are now on the rise in Singapore, largely due to a continued drop in physical activity among the city-state’s working population. With work-from-home arrangements continuing well after the COVID-19 pandemic, there are now fewer jobs that require daily cycling commutes or walk to and from MRT stations, resulting in less regular physical activity for many Singaporeans. Making matters worse, thanks to factors like the increased popularity of food delivery in SG, the average Singaporean’s diet has also become less healthy.

Fortunately, one thing that hasn’t changed about Singapore is a landscape that offers various fitness opportunities for citizens. Local sports groups abound, and international fitness chains are well-represented in the country. Uniquely Singaporean micro-gyms have also cropped up to meet the county’s diverse and growing demand for fitness. The country’s numerous gardens, parks, and shopping malls are also host to hundreds of regular yoga, dance, and other fitness classes, and many neighbourhoods boast well-maintained gardens and jogging paths.

Even with Singapore’s abundance of fitness-friendly spots, a few do stand out for their cultural uniqueness, novelty, or natural beauty. If you’re in Singapore and you love outdoor workouts, these locations will serve as memorable backdrops to your fitness journey:

1) The Southern Islands

Sentosa, St. John’s Island, Lazarus Island, and other islands in the Singaporean archipelago are host to various fun fitness activities, including hiking, cycling, and kayaking—all away from the daily grind that has come to characterise Singapore.

The islands are far from the Central Business District, but you can expect all of them to have great cell coverage. That means that all the fancy tracking devices, apps, and mobile phones Singapore fitness enthusiasts use will work just fine. Whether you want to share your fitness journey in real-time on social media or simply want to enjoy a quiet workout, the Southern Islands are definitely worth heading to.

2) Marina Bay

With its abundance of pathways and green spaces, Marina Bay is a true urban fitness playground for those looking to burn some calories. It may be known as a tourist trap, but that shouldn’t distract you from the genuinely stunning waterfronts and the excellent fitness path that winds throughout the area.

A purpose-built jogging and cycling track on the Marina Bay grounds offers a scenic route that passes by landmarks such as the Marina Bay Sands and the Merlion statue. The path also has ample lighting, making it a great place for your nighttime fitness routines.

3) Singapore Park Connector Network

The Singapore Park Connector Network (PCN) is a fine melding of greenery and urbanisation. This extensive network of interconnected foot and cycling paths links major urban parks, residential areas, and recreational spaces across the city. If your local jogging and outdoor exercise paths are getting stale, you can effortlessly explore other suitable parks by walking, jogging, or cycling along the PCN’s well-maintained routes.

4) Pulau Ubin

For a taste of Singapore’s natural heritage, Pulau Ubin offers an authentic and rustic experience. Accessible by a short boat ride, this island takes visitors back in time with its traditional villages, untamed landscapes, and off-road trails.

The off-road trails are especially popular among cyclists, and Ketam Mountain Bike Park’s 10 kilometres of jungle and coastal routes provide a great change of pace from the city’s typical urban biking experience. In addition, the island’s peaceful ambience and diverse wildlife make it a great destination for hikers who are also up for a little birdwatching.

5) Historic Singapore

If you’ve lived in Singapore for any length of time, you will have doubtlessly visited Chinatown, Little India, and Kampong Glam, the country’s world-famous ethnic enclaves. While most people go to these neighbourhoods to appreciate their cultural heritage and sample authentic Straits cuisines, these historic districts are also great places to keep your body moving. Biking and walking tours through these districts offer unique opportunities to not only immerse yourself in Singapore’s heritage but get your daily fitness fix in as well.

6) The Southern Ridges

The Southern Ridges are a series of paths and walkways that connect Mount Faber Park, Telok Blangah Hill, Hort Park, Kent Ridge Park, and Labrador Nature Reserve. In recent years, the Southern Ridges have become a popular hangout for influencers. The Henderson Waves, an iconic pedestrian bridge, is a particular favourite. But whether you’re attracted to the Southern Ridge’s trails for their natural beauty or are solely in it for the ‘gram, there’s plenty of room for fitness enthusiasts of all kinds.

Singapore offers plenty of alternatives to the international fitness chains that seem to be ubiquitous everywhere else. Thanks to decades of effective urban planning, finding a nearby spot to hike, cycle, or engage in outdoor exercise is much easier in Singapore than it is in many comparable cities. Whether you want to offset the effects of a sedentary lifestyle or simply want a respite from the relentless grind of Singapore’s urban environments, you’ll discover a plethora of nearby options that cater to your fitness goals.

How to Choose the Right Supplements for Your Needs

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Team JustRunLah!

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September 5, 2023

Your diet is meant to fulfill all your nutritional needs but for many people out there that isn’t the case. Whether you’re not choosing the best foods, eating too little of the essential items, or just don’t have the time to make healthy meals every day, you can be left with gaps. It’s for these reasons and more that people often turn to supplements, to help ensure they are as healthy as possible and their needs are met.

But before you grab a bottle off the shelf, it may be worth doing a deep dive into how to choose the right supplements. Here are some important tips to keep in mind when choosing supplements.

Stick To What You Need

The supplement industry is huge and with that means a massive selection of products for consumers. And while it can be tempting to pick up a wide array of supplements, the reality is that you probably don’t need that many. Instead, stick to the ones you need that address your specific health and wellness needs.

Some of the factors that will determine which supplements are right for you include:

Age
If you are pregnant or will be pregnant
If you are breast-feeding
If you are on a restricted diet
Any specific vitamin or nutrient deficiencies

Keep in mind your needs can change over time, so you’ll need to be open to taking different supplements at different stages in life.

Has the Supplement Been Third-Party Tested?

It’s not just about what you need, but also if the supplement is good quality. Unfortunately, the results won’t be evident until you start taking the product, but you can help safeguard your purchase by looking for products that have been tested to ensure that the supplement has been manufactured properly and that the label is accurate.

Be Realistic About the Results

And speaking of results, you must be realistic with your expectations. Typically, supplements take three to six weeks of continued use before you start to see any results. This means you’ll need to practice patience before making any judgment.

Does It Fit Your Budget?

If it seems like everything has gone up in price over the past year or so, you’re not wrong. Today’s cost of living is extremely high for many across the country, and the globe for that matter. Choosing supplements that are affordable and fit with your budget is likely a priority.

A good tip is to check for digital coupons first, as these could save you a fair amount of money. If the coupons allow, you can stock up while the supplement is on sale.

Factor In Your Health Profile

Finally, be sure to factor in your health profile. Just because a particular supplement works for one person, doesn’t mean it is right for you.

Some factors to consider include:

Allergies
Contradictions with the medication you take
The form you prefer (liquid, capsule, gummy or powder)
Genetic disorders or diseases you may have
Current health issues

Because you don’t want to make guesses and end up taking a supplement that isn’t a good fit for your health profile, it can be helpful to speak to a healthcare provider, such as your primary care provider or a pharmacist. They can also give you specific dosing information and advise you about the best time of day to take the supplement. You may even want to take a nutritional test to determine what areas are lacking.

The Right Supplements Are Out There

The fact is that the right supplements for your needs are out there, it’s a matter of weeding out those that don’t fit your needs and being picky about the ones you purchase.

10 Great Steps to Go Further With Your Martial Arts Training

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Team JustRunLah!

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September 5, 2023

Embarking on a journey in martial arts can be enriching and transformative. But to truly excel and tap into the full potential of this discipline, you need more than just basic training.

Whether you’re a novice or an experienced martial artist, this guide encompasses practical tips from setting clear goals to incorporating fun into your routine. The benefits? Enhanced skills, improved fitness and conditioning, superior discipline, mental resilience, and, most importantly, a deeper love for martial arts that emanates both inside and outside the training arena.

No one can become a martial arts expert overnight, but with these tips, you’ll be well on your way to improving your skills. Here are 10 steps to go further with your martial arts training.

1. Choose the Right Discipline

Different styles cater to different needs, some focusing more on self-defence, others on physical fitness or spiritual development. Therefore, researching various martial arts disciplines and aligning one that fits your aspirations can significantly boost your martial arts training progress.

2. Set Clear Goals

Understanding the importance of goal-setting can drive any martial artist’s progress. Whether your aim is to hone a specific technique, win a tournament, or attain a higher coloured belt, clear, well-defined goals serve as stepping stones in your journey as a skilled martial artist.

3. Practise Regularly

Martial arts mastery is nurtured through regular practice. The repetitive act of rehearsal is key to improvement and effective skill retention. In martial arts, consistency equals progress. Thus, carving out training time each day is essential to take your martial arts training to the next level.

4. Use Management Software Tools

If you’re also running a martial arts studio on the side, the use of management software for martial arts studios can be a game-changer. These tools can help you organize classes, manage memberships, and streamline admin tasks, giving you more time to spend on training.

5. Get Professional Guidance

Enlisting the help of a professional instructor or joining a reputable martial arts class can fast-track your progress. Professionals have the knowledge and expertise to steer your learning journey in the right direction. Their insights can help you constructively channel your efforts.

6. Use Training Tools

Implementing training tools like punching bags, speed balls, or balance beams can enhance your martial arts skills significantly. These tools not only introduce variety into your routine but also supplement your existing training regime, giving you an edge in refining your techniques.

7. Be Patient and Persistent

The journey through martial arts can be long and challenging. It requires sweat, dedication, and, above all, patience when you’ve hit a training plateau. Learning new techniques and skills may feel cumbersome at first. However, small, steady steps can lead to giant leaps over time.

8. Take Care of Your Body

A martial artist’s body is their most valuable tool. As you practice, keeping your body in prime condition becomes essential. Recovery actions like ensuring proper nutrition, getting enough rest, and treating aches and pains properly maintain your health and performance level.

9. Learn From Others

One valuable tactic in enhancing your martial arts training is learning from those more advanced than you. Exchanging ideas and techniques can diversify your skill set. This open-minded approach will bolster your capabilities and contribute to a more fulfilling martial arts journey.

10. Have Fun

While it’s important to remain focused and dedicated, make sure to have fun too! Enjoyment reduces stress, increases engagement, and makes learning much more pleasurable. Remember, when you truly love what you’re doing, even the toughest training feels rewarding!

Conclusion

Taking your martial arts training to the next level might seem like a daunting task, but remember that every master was once a beginner. Start practicing these essential steps right away, and you’ll see significant changes in both your techniques and overall commitment.

6 Tips for Newbie Trail Runners

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Team JustRunLah!

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September 4, 2023

Road running is good exercise but nothing beats the magic of running off-road on scenic trails. Whether you enjoy exploring lush green forests or traversing mountains, trail running is always enjoyable. It will boost your fitness by engaging all your muscles and tendons and is better for your joints than running on asphalt and concrete surfaces. If trail running sounds like something you want to try, read on for some useful tips.

Buy the Right Shoes

Trails are nothing like roads or sidewalks. The terrain is uneven, sometimes muddy, and you may have to cross streams and swampy areas. Regular running shoes don’t have enough grip and won’t protect your feet from sharp rocks and rough ground. You may get away with road running shoes if the trail is soft grass or a forest track, but once you venture out onto more varied terrain, it is best to invest in proper trail running shoes.

Trail running can be tough on shoes, so consider a consider a running shoe subscription. This way, when your favourite pair of Altras is ready for retirement, you can order a new pair to avoid delays.

Forget about Pace

Pace is less important when running trails. As your fitness improves and you gain technical skills, your pace will improve, but in the beginning, don’t be too despondent when it takes you far longer to traverse a trail the same distance as a road route. Trails tend to be hillier and more difficult, which means you will spend more time walking. Also, the whole point of trail running is that it’s fun, so zooming around at full throttle is beside the point.

Stay Relaxed

Trail running terrain is varied. There will be tree roots, rocks and stones, and all kinds of other hazards along the way. Try and run more loosely so you can adapt to what’s under your feet and avoid obstacles. Be prepared to adjust your pace and stay relaxed as you run down declines. Downhill running over rough terrain is hard on the quads and if you tense up too much, you will pick up an injury.

Run with Friends

Trails are often isolated and when things go wrong, you could be a long way from a trailhead and possible assistance. Running with friends turns a tricky run into a fun, more social day out. Run with friends who are at a similar pace and fitness level to you, so nobody feels like they are being held back or pushed too hard. You can chat while you walk the steeper sections and enjoy the views together.

Learn to Use a Compass

It’s very easy to rely on GPS watches and other devices when trail running. GPS watches come with mapping capability, so you can plot a route and follow it from point A to point B. However, technology isn’t infallible and if your watch battery dies or it stops working for any other reason, it helps to know how to read a map and use a compass. This is especially important on more isolated routes where help is a long distance away.

Wear the Right Kit

Dress for every possible weather outcome. Expect the unexpected. Weather conditions can change very quickly in the Great Outdoors. You might start a trail run in the sunshine and then end it in the pouring rain. Invest in waterproof and breathable running gear, carry a hydration vest with plenty of water and energy snacks, and pack things like sun cream and insect repellent.

Our final tip is to enjoy yourself. Make the most of the fantastic views and don’t feel like you have to run every bit of the trail. Stop and enjoy the scenery along the way!

2 Fat-Burning HIIT Workouts For Beginners

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Team JustRunLah!

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September 4, 2023

A popular workout method, high-intensity interval training (HIIT), alternates brief bursts of intensive exercise with rest intervals. It has several advantages, including raising your fitness level overall, enhancing your cardiovascular health, and burning more calories and fat per minute than steady-state activities like jogging or cycling. This makes HIIT an excellent alternative for fitting quick exercises into your hectic schedule because you can achieve maximal fat-burning outcomes in less time.

According to Nate Feliciano, owner and head of training at Studio 16 in New York City, “HIIT is good for burning fat because it burns a lot of calories in a short period of time and increases the amount of calories you burn after a workout to repair and restore your body.” Excess post-exercise oxygen consumption, or EPOC, refers to the oxygen required to return your body to normal after a workout. After a HIIT workout, that level rises, causing your body to continue burning calories for several hours after you’ve completed it.

HIIT For Beginners

“HIIT may seem intimidating to beginners, but it doesn’t have to be one size fits all,” adds Feliciano. Several methods exist to accommodate your fitness level to adapt your HIIT practice activities. Therefore, interval training offers enough variation and adaptability to find a workout that works for your body, even if you’re new to fitness.

Since interval training burns calories so effectively, it’s typical to notice effects from HIIT more quickly than from many other disciplines. For long-term outcomes, you still need to exercise frequently (and consume a healthy diet), but losing a few pounds or observing cardio improvements are excellent motivators to continue working toward your goals.

Beginners should exercise extra caution when warming up and cooling down. To get your body ready for activity and prevent injuries, warm up before working exercise. Similarly, cooling down after an exercise can aid in bringing your heart rate down and relax tense muscles.

Two Fat-Burning HIIT Workouts To Try

Below, Feliciano offers two beginner-friendly exercises, one using equipment (battle ropes and kettlebells) and the other only using your body weight. See how HIIT can help you get the desired results by including one or both of the workouts in your twice-weekly fitness program.

1) Bodyweight HIIT Workout

Perform these 5 exercises for 30 sec consecutively for 4 rounds. Rest 60 – 90 secs between rounds.

Jog in place
High Knees
Bodyweight squats
Pushups
Planks

2) HIIT Workout with Equipment

Perform these 4 exercises for 4 rounds. Rest 1-2 minutes between rounds.

Kettlebell Swings – 45 sec
Kettlebell goblets splits squats – 15 reps each leg
Battle rope alternating swings – 45 secs
Kettlebell goblets squats – 45 sec

Run For Inclusion 2023 Marks its Ninth Edition in Empowering Social Integration of Persons With Special Needs Through Sports

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Team JustRunLah!

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September 4, 2023

Singapore, 2 September 2023 – A remarkable spectacle unfolded today at the Singapore Turf Club (STC) as more than 2,000 participants united for the ninth annual Run For Inclusion 2023. In the event organised by inclusive sports cooperative Runninghour, participants run, walk or cycle over varied distances to demonstrate a collective effort that includes persons with special needs (PWSNs). In doing so, they raise awareness of the importance of inclusion. The run celebrated sportsmanship and supported the positive affirmation of all participants, including PWSNs who live with sensory impairments such as hearing or visual disabilities, and developmental and neurological impairments such as those intellectually challenged, diagnosed with autism or in mental recovery. Minister for Education Mr Chan Chun Sing was the event’s guest of honour and flagged off the running categories.

Mr Chan Chun Sing, Minister for Education, and Chris Hortin, Chairperson of Runninghour, interacting with a PWSN participant of Run For Inclusion 2023 at Singapore Turf Club

Run for Inclusion stands as a beacon of hope for inclusivity, setting an example for the acceptance of PWSNs in society. The event included 3km and 5km runs and walks, a 10km run and an 18km bike or hand cycling ride that included a tandem option designed for PWSNs. A standout feature of this year’s event was the highly anticipated return of the signature Blindfold Walk after a three-year hiatus. Participants in this walk wore blindfolds and partnered with a sighted person for the first 500m, switching places for the next 500m. The unique experience gave participants a sense of what it is like to be visually impaired, allowing them to trust and rely on their partners as they walked.

As is its tradition, Runninghour gave complimentary slots to all PWSNs and their caregivers under the ‘SoleMate’ programme, an initiative with the Central Singapore Community Development Council. This year’s event was supported by prominent partners including the Japanese Chamber of Commerce & Industry Singapore Foundation, STC and SportCares.

Mr Chan Chun Sing, Minister for Education, interacting with PWSNs participants and their guides for Run For Inclusion 2023 at Singapore Turf Club (From left to right: Minister Chan, Lawrence Gabriel Villar Angel (PWSN), Howard Yap (Guide), Chan Yun Xuan (PWSN) and Grace Chong (Guide)

As Run For Inclusion’s corporate partner for a second consecutive year, STC demonstrated its commitment to inclusivity with the largest race contingent this year. Some 330 STC employees, their friends and families joined the event, committing to log 180 kilometres collectively in commemoration of STC’s 180th anniversary. As a fitting conclusion to its 180th milestone, STC again donated $32,400 ($180 x 180 kilometres) to Runninghour.

“Singapore Turf Club is honoured to support social initiatives such as Run for Inclusion,” said STC Chief Marketing Officer Ms Christina Chua, esteemed guest and participant at this year’s event. “Giving back to the community and supporting inclusivity are among our core values as the oldest social club in Singapore. We have long supported a variety of social causes through close collaboration with advocacy groups and community partners.”

Mr Chan Chun Sing, Minister for Education with the Singapore Turf Club contingent, the largest at this year’s Run for Inclusion. (Front row from left to right: Ms Christina Chua, Chief Marketing Officer of Singapore Turf Club, Mr John See Toh, Founder of Runninghour, Ms Chris Hortin, Chairperson of Runninghour, Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club, Ms Denise Phua Lay Peng, Mayor of Central Singapore District and Mr Chan Chun Sing, Minister for Education.)

The donation will support Runninghour’s regular programmes including its weekly runs, yoga sessions and its outreach programmes to special schools to encourage school leavers to embrace sports.

“We are thrilled to witness the incredible turnout at Run For Inclusion 2023”, said Runninghour Executive Director Ms Jasmine Chan. “This event serves as a testament to the power of unity and inclusivity, where persons with special needs and individuals from all walks of life come together to celebrate diversity.

Participants walking and running at Run For Inclusion 2023, Singapore’s largest inclusive mass running event, held at Singapore Turf Club

With the unwavering support from our partners and participants, we are paving the way for a more inclusive Singapore.” Members of the public who are interested to join Runninghour’s weekly sports activities can visit their website www.runninghour.com , or their Instagram page https://instagram.com/runninghour for more information.

Safety Wisdom to Energize Your Running Routine

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Team JustRunLah!

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August 25, 2023

Running can be the magic potion for that endorphin buzz, keeping your fitness game strong, or just to clear the cobwebs in your brain. Yet, like any adventure, it’s got its risks. So, it’s time to get real about staying safe while you’re pounding the pavement. Here are a few golden rules of running safety that every runner needs to become seriously good friends with.

Sound Matters: Keep the Music On Low

Bombarding your ears with your favourite jams while running is all well and good, but when those beats blare too loudly, that’s when things start to sneak up on you. You cannot hear potential hazards, much like a lion prowling in the urban jungle. Sports guru, Robert Sinclair, warns, “You are more vulnerable to potential hazards when your senses are compromised.” Aim for balance – let the music boost your run but keep the world’s soundtrack in the mix too.

Shields Up: Make Sunscreen Your BFF

Sun’s out, and you’re out running, basking in its glorious ‘kiss’, but let’s tap the brakes here. The sun might be a reliable source of Vitamin D, but it’s also a master chef slow-cooking your skin. Seriously, put on that sunscreen! A review in JAMA Dermatology claims it can prevent more than just a burn. It lowers the risk of melanoma, a wicked type of skin cancer. So, do your skin a favour; slather on some sunscreen like you mean it!

Footwear First: Shoes Are Your Knight’s Armor

Think about this: A knight marching off to battle without his sword and shield. Ridiculous, right? That’s similar to a runner wearing unsuitable footwear. Good running shoes, the right kind mind you, are like your dependable armour. As a study in the Journal of Sports Sciences informs us, they’re your secret weapon in boosting performance and warding off injuries. So, check those shoes before you dash to crush your record.

Water Buddy: Don’t Leave your H2O Sidekick Behind

Underrating hydration while running is a bit like a superhero going into battle without their trusty sidekick. Sure, you might manage, but why make things harder? Sports physiotherapist and hydration advocate, Dr. Trent Nessler, warns about the dangerous game of dehydration – we’re talking cramps, fatigue, and a drop in performance. Just pack that water bottle; your body will thank you for it.

Lawyer Up! Why Seeking Advice from Personal Injury Lawyers Matters

In the world of fitness, where pushing boundaries often leads to scrapes and bruises, it pays to be prudent. This wisdom includes knowing when to consult personal injury lawyers. Surprised? Let’s break it down.

Not every stumble during your running session is just a breach of rhythm. Sometimes, it’s a personal injury case waiting to happen. Whether it’s a poorly maintained trail, a negligent driver, or a faulty product, you need to know your rights. According to reputed Arizona personal injury lawyers, “Understanding sports-related injuries and the law surrounding them is crucial. It helps guard the rights of runners and encourages safer environments.”

Glow Up: Shelve the Invisible Cloak

Last up, forget about your invisibility—a rule especially vital for early birds or night owls. The goal is to be seen, so put on some high-visibility gear or even a nifty headlight. Sally McRae, a pro running coach, puts it this way: “Running is inherently risky; drivers are not looking for runners. So, make it easier for them to see you”.

Just remember, running’s all about getting that buzz from getting fit, or taking some time for you. It needn’t be a risky business. Sure, adding these safety tips to your routine might feel a bit extra at first, but soon they’ll feel as natural as lacing those running shoes and hitting the tracks. Here’s to a safer stride!

From Causes to Surgical Solutions of Bunion and Foot Health

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Team JustRunLah!

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August 24, 2023

Bunions, those unsightly and often painful bumps that form at the base of the big toe, can be a source of immense discomfort for individuals. Whether you have experienced one yourself or know someone who has, it is no secret that these protrusions can greatly affect a person’s quality of life. In this comprehensive article,with tips from experts at Manly Cove Podiatry we delve into all aspects surrounding bunions – from their causes and symptoms to diagnosing techniques and available treatment options. We specifically focus on surgical solutions as a means to provide long-lasting relief for those suffering from bunion blues. It is our aim to shed light on this common foot condition while offering expert insights on how surgical intervention can effectively address this issue once and for all.

Understanding Bunion Formation: Causes and Risk Factors

Understanding bunion formation involves understanding the causes and risk factors associated with this condition. Bunions usually develop as a result of an imbalance in the foot’s structure, leading to excessive pressure being placed on the big toe joint. This can be caused by several factors such as wearing ill-fitting shoes, genetic predisposition, and certain medical conditions like arthritis or gout.

Some of the risk factors for developing bunions include wearing tight or narrow shoes that squeeze the toes together, high heels that shift body weight onto the front of the feet, and having a family history of bunions. Additionally, individuals with rheumatoid arthritis or other inflammatory joint conditions have an increased likelihood of developing bunions.

By understanding these causes and risk factors associated with bunion formation, individuals can take preventive measures such as choosing appropriate footwear and maintaining a healthy weight. In cases where conservative treatments fail to provide relief from pain and discomforts, surgical solutions may be considered for long-lasting relief from bunions.

Identifying Bunion Symptoms: How to Recognize the Onset

Bunions can cause significant discomfort and affect a person’s quality of life. They are characterized by unsightly bumps that form at the base of the big toe and can be both painful and visually unappealing. This article aims to provide a comprehensive understanding of bunions, covering their causes, symptoms, diagnostic techniques, and available treatment options. We particularly focus on surgical solutions as an effective means to achieve long-lasting relief from bunion-related issues.

Recognizing bunion symptoms is essential for timely diagnosis and appropriate treatment. Common signs include swelling, redness, pain or tenderness at the base of the big toe, difficulty moving the affected toe joint, corns or calluses forming over the bump area, and changes in foot shape. It is important not to ignore these symptoms as early intervention can prevent further complications.

Identifying when a bunion has started to develop is crucial in managing its progression. Early signs may include mild pain during physical activities or discomfort after wearing tight-fitting shoes.
By being aware of these initial indicators, individuals can take proactive steps towards seeking medical attention and exploring suitable treatment methods – including surgical alternatives – for effective relief from bunion-related difficulties.

Diagnostic Tools and Techniques: Assessing the Severity of Bunions

Diagnostic tools and techniques play a crucial role in assessing the severity of bunions. There are a variety of methods used by healthcare professionals to determine the extent of bunion deformities and guide treatment decisions. These may include physical examinations, X-rays, and computerized gait analysis.

During a physical examination, healthcare providers examine the foot for visible signs of bunions such as swelling or redness. They also assess the range of motion, stability, and alignment of the affected joint. X-rays can provide detailed images that help identify any bone abnormalities and measure angles associated with bunion severity.

Computerized gait analysis is another valuable diagnostic tool used to assess how an individual’s feet function while walking or running. By analyzing pressure points on the soles and studying foot mechanics, healthcare professionals can gain insights into abnormal movements or imbalances that may contribute to bunion development.

Accurate assessment using these diagnostic tools allows healthcare providers to determine appropriate treatment options for individuals suffering from bunions, ultimately aiming to improve their quality of life through effective surgical solutions.

Surgical Solutions for Bunions: Exploring Treatment Options

Bunions can have a significant impact on an individual’s quality of life, causing discomfort and pain. In this article, we explore the various treatment options available for bunions, with a specific focus on surgical solutions. Surgical procedures can provide long-lasting relief from the symptoms associated with bunions.

From understanding the causes and symptoms of bunions to diagnosing techniques used by medical professionals, this comprehensive article covers all aspects related to these unsightly bumps. However, our main emphasis is placed on exploring surgical options as a means of treating bunions effectively. By delving into different surgical techniques and their benefits, readers can gain a better understanding of how surgery can provide lasting relief for those affected by bunions.

Overall, this professional article seeks to educate individuals about the different treatment options available for addressing bunions, highlighting surgical solutions as an effective means to alleviate pain and improve overall quality of life.

Ashleigh Gentle & Reigning Olympic Champion Kristian Blummenfelt Wins 2023 PTO Asian Open

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Team JustRunLah!

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August 21, 2023

Third Time’s The Charm For Ashleigh Gentle Who Wins 2023 PTO Asian Open With Commanding Performance In Singapore

After two consecutive runner-up finishes on the 2023 Professional Triathletes Organisation (PTO) Tour, the third time was the charm for Australian Ashleigh Gentle who blew her competition out of the water and win the inaugural PTO Asian Open on Saturday (19 Aug).

The PTO world No. 1 finished the 100km Pro Women’s triathlon in 3hr 41min 16sec, ahead of Germany’s Anne Haug (3:43:32) and American Chelsea Sodaro (3:46:10) at the Marina Bay course.

It was third time lucky for Gentle, who, after winning both PTO titles in 2022, had to settle for second place at the 2023 PTO European Open in May and the US Open earlier this month. She said: “It feels very, very good. I’ve had a couple of second places this year so it’s pretty much a dream way to end my season. There was a big group of us in the swim that were swimming at a similar pace. But once I got out of the swim, I kind of accelerated and had a really good transition, so I found myself at the front very quickly. I realised that no one came with me on the bike, so it was about focusing on my effort and doing the best that I could myself. Fortunately, I was able to catch Lucy and Sara and once I realised that they also didn’t come with me, it was just about putting my head down, trying to do consistent laps on the bike and just really focus on my effort then do as best as I could on the run. Today was probably my best race of the year and I’m really happy.”

Gentle was seventh after the 2km swim in the Marina Bay but was quick to transit to the bike course. She quickly caught up with leaders Sara Pérez Sala and Lucy Charles-Barclay to dominate the 80km bike leg before surging ahead to the 18km run, where no competitor came close to challenging her.

The happiness Gentle felt was evident as a wide grin emerged on her face as she approached the finish line, high-fiving cheering spectators along the way before triumphantly pumping her fist in the air as she effortlessly sealed her victory. She then shared a celebratory embrace with husband and fellow professional triathlete Josh Amberger, who was waiting with a bottle of water and even stayed to hand out water to the other finishers and congratulate them for completing the race.

PTO world No. 3 Haug saw her hope of a win in Singapore dashed when she had to stop to rectify an issue with her bike, causing her to drop from second to fifth. The 40-year-old hailed Gentle’s dominant race, saying: “Ashleigh was unbeatable today, so I made the best out of the day and that’s what I always do. It’s sport, things happen that are out of your control. You always go for full gas, you’re always aiming for the perfect race and it will never happen. If you stop every time it’s not perfect, then you would never finish a race. So I always want to cross the finish line saying I have done everything I could. Second place is nothing you have to be ashamed of, so you can say I’ve given my everything today and I have to be happy with 2^nd place.”

How the race unfolded

As the race got underway with Singapore’s stunning skyline as its backdrop, PTO stars got the unique opportunity to swim in Marina Bay.

Despite the warm conditions, it was no surprise to see PTO world No. 4 Charles-Barclay leading at the 1km split, but from there it was Perez Sala who took charge – making this the first longcourse event where Charles-Barclay hasn’t been first out the water.

The two had a gap of almost two minutes to Gentle with PTO European Open winner Anne Haug 2:30sec back.

Leaving transition in the shadow of the iconic Marina Bay Sands hotel, the athletes sped out onto the 80km bike course. The terrain proved more challenging than initially expected with multiple ascents of the Benjamin Sheares Bridge testing the athletes’ legs while giving us spectacular views of Singapore.

Gentle and Haug were the biggest movers early on, picking up the pace to catch CharlesBarclay who was back in her usual position of 1st place early in the bike leg.

The Australian took the lead with around 45km to go and before too long, Haug was in second – when bad luck struck hard. A spare inner tube got wrapped around the German’s rear wheel, costing her around 2:15sec as she dropped back to fifth place.

Ahead, Gentle continued to press her advantage ahead of a late-charging Imogen Simmonds, who’d flown through the pack. The Australian also had 1:06sec to Charles-Barclay with Anne Haug – back up to 4th place – 2:33sec behind.

Following her 2nd place at the PTO US Open just a couple of weeks earlier, Gentle looked even stronger in Singapore, striding imperiously through the Gardens By The Bay – out of sight and out of mind.

Behind, Haug was the only athlete running similar paces to Gentle early on and eventually flew past Simmonds and Charles-Barclay. Halfway through the run, Sodaro emerged the preeminent runner on course, having come off the bike in 9th place to power through the pack.

Never looking under pressure, Gentle underlined her PTO World #1 status, taking the win and $100,000 with a comfortable 2:15sec margin. Haug recovered from her setback in the bike leg to take second and $50,000, while Sodaro clinched third and $35,000.

The top five are as follows:

Ashleigh Gentle – 3hr 41min 16 sec
Anne Haug – 3:43:32
Chelsea Sodaro – 3:46:10
Imogen Simmonds – 3:47:06
Lucy Charles-Barclay – 3:48:00

Gentle will now turn supporter for Amberger who will compete in the Pro Men’s Race at 3.15pm alongside a star-studded field led by reigning Olympic triathlon champion Kristian Blummenfelt. She is then looking forward to returning home to Brisbane after four and-a-half months on the road.

Reflecting on her time here, she said: “I really love Singapore. I have very much enjoyed my time here. Everyone is very lovely and very welcoming. And I feel like when you’re in a good environment with nice people, it makes it a good place to race and I had good vibes before the race.”

Following the exhilarating Pro Women’s Race, over 4,000 avid runners then took to the course for The Music Run, the signature 5km fun run that encourages everyone to work out while listening to their favourite hits, including Moves Like Jagger and Flowers.

Reigning Olympic Triathlon Champion Kristian Blummenfelt Wins Inaugural PTO Asian Open To Finally Clinch First PTO Title

Fresh off the Olympic Test Event in Paris two days ago, reigning triathlon Olympic champion Kristian Blummenfelt shook off jet lag and a ninth-place finish to triumph in the Men’s Pro Race at the inaugural Professional Triathletes Organisation (PTO) Asian Open on Sunday (20 Aug).

Blummenfelt had been trailing Pieter Heemeryck for the entire 80km bike leg but he powered through the run to pass the Belgian nearly halfway through the 18km run. From there, Blummenfelt made no mistake and finally clinched the elusive first PTO Tour title as he crossed the finish line in 3hr 20min 48sec. Heemeryck was second in 3:22:47 followed by American Jason West (3:24:03).

A jubilant Blummenfelt released a celebratory shout and pumped his fist in the air after completing the 100km course before settling down on the floor to take in the view at the finish line, reflecting on finally earning a PTO Tour win after three years.

The PTO World No. 1 said: “I’m very happy and relieved. It’s something I’ve been chasing for three years now and to finally be able to take this is a massive relief. It’s been a long time coming since the

PTO 2020 Championship in Daytona and I really wanted to win a PTO race. Two weeks ago at the PTO US Open, 60km into the bike leg, I thought I had it in my pocket but it sort of slipped out when I cramped coming off the bike so you can’t really celebrate too early. When I finally sort of knew I have a PTO Tour win, it’s what I felt I’ve been missing.”

Heemeryck was surprised to have led the bike course from Blummenfelt and was pleased to finish second despite the win slipping from his grasp at the end.

He said: “I have to be honest, I never thought that I was going to ride away from this field. So it was a little bit surprising. When I saw Kristian running and I knew he’s going to get me but I have to be very patient because at the end, you want to be on the podium here. When I saw Jason, I really thought that he was going to get me also. But at the end, I finished with a strong run. It was a hot and hard race, but a fun one. The laps on the bike were beautiful and coming into the transition area, there were a lot of people supporting the race. At the end, I had a good day.”

How the race unfolded

Instead of the downpours ahead of the women’s race, the men got underway in Singapore’s signature heat and humidity – the city’s stunning skyline providing a fittingly dramatic backdrop for high-octane racing at the PTO Asian Open.

The group stayed largely together in the swim and after Josh Amberger led the first 1,000m, he waved through Aaron Royle who navigated the remainder of the 2km course to complete the swim first.

As the 80km bike course unfolded, the 10 per cent grades up the Benjamin Sheares Bridge provided the opportunity for moves to happen. Wildcard Mike Noodt was the early aggressor heading to the front ahead of Blummenfelt. By the start of the second 10km lap, it was PTO World No. 13 Heemeryck who put the hammer down to pull away from the rest of the field.

There was plenty of drama on the bike with Sam Laidlow retiring due to illness and Gustav Iden, Royle and West all taking spills while flat tyres and mechanicals added to the jeopardy.

Towards the end of the bike leg, Heemeryck had a lead of 2min 18sec over Blummenfelt while West – second in the US Open with a colossal run – was eighth.

Heemeryck was running well, but after a swift transition, it was clear that Blummenfelt’s packed fortnight race schedule – US Open, Paris Olympic Test Event and Asian Open – had not dented his speed. By 10km, the Norwegian had Heemeryck in his sights and moments later steamrollered into the lead.

Behind, West was initially matching Blummenfelt’s pace but as the kilometres wore on, the US athlete’s foot speed dropped a little – taking away his chances to top the podium.

At the head of affairs, Blummenfelt sealed the victory and US$100,000 with a series of high-fives to the throng of waiting spectators. He, along with his fellow competitors, later took the time to sign autographs and take photos for the adoring fans who were cheering enthusiastically throughout.

The top five are as follows:

Kristian Blummenfelt – 3hr 20 min 48 sec
Pieter Heemeryck – 3hr 22 min 47 sec
Jason West – 3hr 24 min 03 sec
Denis Chevrot – 3hr 29 min
Sam Long – 3hr 29 min 11 sec

The PTO Asian Open weekend saw over 6,000 participants in a fun-filled event at the Marina Bay, beginning with two duathlon races in the morning over a standard 4.5km Run/32km Bike/4.5km Run and a longer 9km Run/64km Bike/9km Run. These were followed by the 100km experienced amateur triathlon, which also saw past and present Team Singapore athletes strut their stuff in relay teams led by 2016 Olympic champion Joseph Schooling.

Schooling said: “Overall, I had a lot of fun. Rounding the buoys was something different, I’m used to turning in the pool. All the Team Singapore athletes did really well. Luke (Tan) was maybe five or six body lengths in front of me or more because he hit it really well. I’ve trained with him at the National Training Centre and his aerobic base is good, I’m only a sprinter. Overall, I’m just happy to finish. I got a little nervous and excited a few days leading up to this. It was nice to be in a race atmosphere, in terms of nutrition and sleep time – that’s something I really missed. Going 20 times what I’m used to in terms of distance… it was out of my comfort zone and that was fun so yeah, I did miss it. Hopefully I get a chance to do it again next year and I’ll be better prepared.”

His chance will come sooner rather than later after the PTO also announced their 2024 Asian Open dates on Sunday. The 2024 PTO Asian Open will take place from April 12 to 14 and Heemeryck is already looking forward to returning to Singapore after an enjoyable first trip.

Speaking after the Men’s Pro Race, he said: “The bike course was the hardest because during the run it’s more cloudy but during the bike, it was the hottest. As you can see, now it’s perfect for running so maybe next year, we have to start one hour later. There are also a lot of parks here with many play areas and I saw so many kids, so I think maybe next year I have to take my kids and dogs here because they would find it so cool. I like the atmosphere and you see all the buildings which, as a Belgian, you’re not used to. So it was a good experience here.”

Sign-ups for the 100km experienced amateur triathlon are open at https://protriathletes.org . More information on the event will be made available soon.

Top PTO Triathletes Meet With Singapore Students During Engaging School Visits Ahead Of PTO Asian Open

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Team JustRunLah!

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August 18, 2023

SINGAPORE, 17 AUGUST 2023 – Leading PTO triathlete Chelsea Sodaro knows the importance of having sporting heroes. She herself drew inspiration from triathlon legend Australian Mirinda Carfrae, who, like Sodaro, returned to the sport after giving birth.

The 34-year-old Sodaro, who is currently PTO World No. 18, was pleased to share her journey as a professional athlete with over 280 students aged seven to 18 from the NEXUS International School (Singapore) on Thursday (Aug 17) ahead of the Aug 19-20 Professional Triathletes Organisation (PTO) Asian Open.

Sodaro gave birth to her first child, Skylar, in 2021 and returned to the sport with the help of the PTO’s paid leave maternity policy , but then endured a challenging period, juggling motherhood and training to be competitive again. But she powered through and earned her big break by winning the 2022 Ironman World Championships in Kona, Hawaii, just 18 months after giving birth.

Drawing inspiration from Australian three-time Iroman World Champion Mirinda Carfrae, Sodaro said: “I really looked up to her because she’s a really good runner and my favourite part of the triathlon is the run. She also had a baby at the peak of her career and she showed me that you could choose motherhood and professional sport at the same time. I had a baby myself in 2021 and then came back to racing so she really paved the way for me to pursue both of those things in life.” Also in attendance were fellow PTO athletes Gustav Iden and Ben Kanute and the trio answered questions from the students for 30 minutes before a photo and autograph session took place, which saw students presenting even their shoes and arms for signatures.

Sodaro’s story has already rubbed off on future generations, with aspiring triathlete Yuma Kaneko feeling inspired to train more. Yuma, 16, who occasionally competes in the MetaSprint race, said: “It was really inspirational, especially Chelsea who is a mum and started in her late 20s. It really showed me that you can start triathlons any time so I could start training more often now. It’s also really cool that it’s a mum because it shows that she can do anything and everyone can do it too. It made me want to continue with triathlon because I’ve had doubts but now I feel more reassured.”

Her schoolmate Lachlan El-Ansary, who competes in triathlons regularly, added: “It was very helpful to know the background of everyone because what you see is usually just what they do on the course but it was nice to know how they train and what they do outside of triathlons too. Knowing that they too have ups and downs in their career helps. Sometimes in training, you think there’s something wrong, but knowing that you can relate to someone who’s at the highest level also having ups and downs kind of reassures you that you can have those periods too, but there’s always a way out of it.”

NEXUS International School (Singapore) students Lachlan El-Ansary (far left) and Yuma Kaneko (second from right) pose with the triathletes. Photo credit: Professional Triathletes Organisation

Homeroom teacher Suzie Bacon, who also attended the session, hopes the students learnt from the athletes’ growth mindset. She said: “It was a really valuable session because they got to ask questions relevant to them and hear answers from the athletes themselves. Seeing them in person and realising they’re just normal people who look and sound like us is also quite valuable. A lot of people think school is about learning in the classroom, but we believe it’s about a lot more than that like having a balanced life and a growth mindset. To be able to come out of the classroom and have these guys come to us and pass on their thoughts and insight has been a valuable experience and we’re very grateful.”

The visit to the NEXUS International School (Singapore) was the second school visit conducted by PTO athletes yesterday as part of a concerted effort to explore and engage with the local community ahead of the race weekend, with Josh Amberger and Ellie Salthouse visiting the Australian International School earlier.

The inaugural PTO Asian Open from 19 to 20 August will host the world’s top male and female professional triathletes competing for a total prize purse of US$600,000 in the heart of Singapore. Led by reigning Olympic triathlon champion Kristian Blummenfelt, the star-studded field will take on a specially designed 100km course – comprising a 2km swim, 80km bike and 18km run – that takes in iconic landmarks, including the Benjamin Sheares Bridge, the Merlion, the Singapore Flyer, Gardens by the Bay and the Marina Barrage. The 100km race for professional athletes and experienced amateurs begins with a 2km freshwater swim in the Marina Bay and ends near the Marina Bay Sands.

Singapore’s own Olympic champion Joseph Schooling, who won the 100m butterfly gold at the 2016 Olympics, will also take part in the 100km experienced amateur race in a relay team alongside current and retired Team Singapore athletes. The PTO Asian Open also features two duathlon races over a standard 4.5km Run/32km Bike/4.5km Run and a longer 9km Run/64km Bike/9km Run as well as the The Music Run, the signature 5km fun run that encourages everyone to have a go while listening to their favourite hits. In total, the PTO is expecting over 6,000 participants in what promises to be a celebration of multisport activity all set against the backdrop of the iconic Marina Bay Financial District. For more information, visit https://protriathletes.org/events or https://themusicrun.com.sg .

All the action will be broadcast live around the world to 195 territories courtesy of the PTO Tour’s partnerships with Warner Bros. Discovery and a series of other regional and national broadcasters. In Singapore, the PTO Asian Open will be shown ‘live’ on meWATCH, Mediacorp’s digital streaming platform.

Singapore’s Only Well-loved Back-To-Nature Run, Mandai Wildlife Run, Is Back For The 13th Time!

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Team JustRunLah!

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August 17, 2023

Celebrate 50 years of caring for wildlife with Singapore Zoo! In conjunction with their 50^th Golden ZOObilee, Singapore’s only well-loved back-to-nature run is back for the 13^th time!

Previously known as the Safari Zoo Run, the Mandai Wildlife Run is only going to be bigger and better. Happening on 23 and 24 September, the highlight of the Mandai Wildlife Run is none other than running alongside your favourite animals at Singapore Zoo, River Wonders and Night Safari!

Pick your categories!

There are four categories available for participants to choose from in their 13th edition, including the 5km Competitive Challenge, in which you will attempt to beat your personal best as you run alongside wildlife, the 5km Fun Run, where you can run through their parks and let your hair down, or the 3.5KM Ranger Buddies Family Dash for the family to get active together. In addition, the 5KM Silvers Leisure Walk offers a scenic walk in our wildlife parks for our seniors.

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

Don’t miss out on this opportunity!

Do you have a WildPass, or are you a Friends of Wildlife member? Be sure to enjoy exclusive discounts just for you when you sign up before 4th September 2023! For a limited time only, from 17 – 21 August, enjoy 25% off the 5km Competitive Challenge when you register with the promo code MWRUN25OFF!

Your entitlements are waiting for you!

Exclusively for this year! Each participant will receive a Mandai Wildlife Run 2023 event t-shirt and a finisher medal made from recycled metal from past races medals.

Enjoy more wild entitlements as part of your run pack, which includes an exclusive tote bag, Singapore Zoo & River Wonders race day admission, 50% off Night Safari Admission Tickets and 30% off Bird Paradise Admission Tickets.

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

PTO Asian Open Road Closures On 19 – 20 August (Weekend)

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Team JustRunLah!

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August 16, 2023

SINGAPORE, 15 AUGUST 2023 – Several key roads in the Marina Bay, Marina Centre and surrounding areas will be fully or partially closed during the upcoming Professional Triathletes Organisation (PTO) Asian Open from 19 to 20 August.

Access to the ECP (Changi) and Sheares Avenue from Ophir Road will be closed during certain hours on both days, while parts of Bayfront Avenue, Rochor Road and Sheares Avenue will also be fully closed. During road closure hours, motorists are advised to use alternative routes to Marina Bay, Marina Centre and Changi Airport or take public transport.

Please refer to the tables below for the list of affected roads.

The full list of affected roads and suggested alternative routes can be found at https://www.metasport.com/wp –content/uploads/2023/08/Traffic –advisory.pdf .

The inaugural PTO Asian Open will host the world’s top male and female professional triathletes in the heart of Singapore. Led by reigning Olympic champion Kristian Blummenfelt, the star-studded field will take on a specially designed 100km course – comprising a 2km swim, 80km bike and 18km run – that takes in iconic landmarks, including the Benjamin Sheares Bridge, the Merlion, the Singapore Flyer, Gardens by the Bay and the Marina Barrage. The 100km race for professional athletes and experienced amateurs begins with a 2km freshwater swim in the Marina Bay and ends near the Marina Bay Sands.

Singapore’s own Olympic champion Joseph Schooling will also take part in the 100km experienced amateur race in a relay team alongside current and retired Team Singapore athletes. The PTO Asian Open also features two duathlon races over a standard 4.5km Run/32km Bike/4.5km Run and a longer 9km Run/64km Bike/9km Run as well as the The Music Run, the signature 5km fun run that encourages everyone to have a go while listening to their favourite hits. In total, the PTO is expecting up to 6,000 participants in what promises to be a celebration of multisport activity all set against the backdrop of the iconic Marina Bay Financial District. For more information or to sign up, visit https://protriathletes.org/events or https://themusicrun.com.sg .

Five Steps to Getting From Walking to Running

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Team JustRunLah!

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August 14, 2023

Learning to love running takes time, just like developing any new habit, whether it’s increasing your water intake or beginning a meditation routine. Things rarely feel easy and comfortable the first time a runner laces up. This is especially true considering the numerous variables at play, like as the route and the temperature.

However, there’s no denying that including jogging into your daily routine has a number of total-body benefits, such as reducing anxiety and promoting weight reduction and weight management. If you’re searching for a quick workout, running is more efficient than walking because it burns more calories in less time.

Follow these methods recommended by experts to quicken a leisurely walk into a run (or jog):

1) Start Slow

You don’t have to put any pressure on yourself to sprint out the door and complete a 5K that would win an Olympic gold medal. Alyssa Kuhn, a physical therapist, advises starting your running habit by including jogging intervals into your daily walking regimen. She continues, “Walking for 30 seconds and then sprinting for a minute can be a terrific place to start. This increases endurance so you can run farther by challenging your heart rate.

Start with 15 seconds if 60 seconds is too long for you to jog. As your fitness level increases, continue to increase the running intervals and shortening the walking intervals.

2) Choose The Right Gear

The best sneaker for running will probably be different from the best footwear for walking. “Some sneakers are fine for walking but provide poor support for higher intensity activity, like running,” claims a qualified personal trainer, Brandon Nicholas. He advises, “Go into an athletic shoe store and talk to one of the staff.” “They can give you advice on whether you can use what you currently have or assist you in selecting the best running shoe.” In order to minimize chafing when wearing layers, make sure they are made of sweat-wicking material. This will make increasing your speed easier and more fun.

3) Add Strength Training

You increase the strain on your muscles by quickening the speed. Aiming for your posterior chain, or the back of your body, regular strength training should be included at least twice a week to ensure that you are taking care of your body. Start with single-limb strength exercises like deadlifts and squats.

4) Focus on Cadence

Numerous studies have looked at the connection between damage and cadence, or the number of steps you take each minute. According to research, increasing cadence helps lessen the pressure on the knee and hip joints, minimizing frequent running problems.

The academy director at A Snail’s Pace Running Academy, Michelle Montiel, an RRCA-certified coach, adds that it’s also crucial to move in a way that feels natural and at ease. Overstriding frequently results in a heavier heel strike, which slows down the cadence. According to her, you should be running at a cadence of between 160 and 180 steps per minute in order to avoid injury.

She advises, “To stay on track, use a fun music mix with roughly these beats per minute.” “A quicker cadence only means taking shorter steps; it doesn’t take more effort. The majority of people actually accelerate with less effort.

5) Set A Smart Walking To Running Goal

When attempting to increase your running frequency, having a goal increases motivation. According to Kuhn, depending on your level of fitness, setting a goal of 5 kilometres a week for the first 2-3 weeks is a reasonable place to start. “This offers you a concrete objective to help you adhere to a training schedule. Depending on how your body reacts and recovers, you can increase the objective once you can regularly cover that distance, advises Kuhn. A reasonable guideline is to increase your distance by no more than 10% of the total from the prior week.

Brooks High Performance Gear for KLSCM 2023 Pacers

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Team JustRunLah!

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August 7, 2023

KUALA LUMPUR, 3 Aug 2023: The Kuala Lumpur Standard Chartered Marathon (KLSCM) 2023 will see Official Partner Brooks outfitting the event’s Pacers with a complete set of running gear. This year sees the premier distance running event in Malaysia field its largest group of Pacers in its history as it introduces Pacers for the 10km category as well.

The KLSCM 2023 Pacers will be clad in highly visible yellow tops, black shorts and Brooks running shoes. Out of a total of 40 Official Pacers, 35 were on hand to receive their Pacer kits at a presentation ceremony at the Brooks outlet at Lalaport in Bukit Bintang.

Pacers received their exclusively designed Brooks singlets made from 100% ultra-microfiber polyester fabric, making it super lightweight, soft and moisture-wicking. Additionally, the fully bonded seam technology used means that there is no stitching to potentially cause unwanted chaffing. The Brooks Split Running Shorts uses 100% polyester woven fabric which allows for more breathability, is lightweight and also has sweat-wicking properties.

The Pacers will also be equipped with the best running shoes that Brooks currently offers, including the Glycerin 20, Hyperion Tempo, Ghost 15 and Adrenaline GTS 22 models. Brooks running shoes are sustainability-focused in that most are manufactured using recycled materials and plastic bottles diverted from landfills, especially the much-loved Ghost 15, which is a carbon-neutral model. Additionally, Brooks uses cutting-edge technology like in the nitrogen-infused DNA LOFT v3 and DNA Flash foam which are able to provide 20% weight-reduction and a 10% higher energy return compared to previous DNA LOFT versions. Brooks shoes are also made to cater to all types of runners and the brand encourages runners to use the GuideRails® support to aid in their running motion and reduce excessive movement.

There will be 24 Pacers assisting runners in the Full Marathon category while 8 Pacers will be on duty for the Half Marathon and for the first time, there will also be another 8 Pacers for the 10km category.

In distance running events, Pacers play a crucial role, acting as guides and motivators for other participants. These experienced runners are appointed to maintain a consistent and predetermined pace throughout the race, helping runners achieve their desired race time or personal bests by avoiding the common pitfalls during a race. They serve as beacons of encouragement, providing valuable support and motivation, especially during challenging moments. Pacers not only assist runners in the physical aspects of an endurance race but also contribute to the mental aspect, inspiring runners to push past their limits and stay focused on their goal of crossing the finish line safely and within their desired time targets.

“We take the role of our Pacers seriously as we want to help as many runners as possible to either achieve their target times or more importantly, finish the race successfully and with a sense of fulfilment,” said Rainer Biemans, Director of Dirigo Events, the owner and organiser of the race. “Our Pacers go through a fairly stringent assessment process before they are selected based on their

consistency of pace and positive attitude. We wish all KLSCM 2023 Pacers and runners the best of luck on Race Weekend” he added.

Abu Soffian is one such runner who has been a Pacer for KLSCM multiple times. “I keep coming back to be a Pacer at KLSCM because I really enjoy sharing my experience to help runners achieve their time targets,” said Abu. “Being a Pacer motivates me to train harder, to help others and to make new friends on my continuing running journey,” he added.

First-time 10km pacer Janice Loh decided to take the plunge after being a serious competitive runner who made the podium at KLSCM 2018 and 2019 in the 10km and 5km categories respectively. “This is the first time in my life that I will be assuming the role of a Pacer and I’m beyond excited! Being selected after a well-organised Pacer Assessment session by Dirigo Events has given me the confidence to strive to create a positive and inclusive environment during the race where runners can feel empowered and encouraged to give their best,” said Janice. “I am ready to give it my all, and I can’t wait to be a part of the incredible moments that unfold on race day,” she added.

“By providing them with the necessary high-performance gear, we hope to inspire the KLSCM Pacers to do the best they can in helping as many runners as possible to achieve their goals, and earn the satisfaction that comes with completing their distances,” said Victor Tiew, Brooks Malaysia Brand Manager. “At Brooks, our philosophy is to make each run better than the last, a simple enough

principle that guides every design and engineering choice behind our shoes and gear. We are committed to providing the best possible running experience for the Pacers as we value what they bring to the table in providing support to the runners,” he added.

When it comes to KLSCM Pacers, that value doesn’t end with just providing encouragement and motivation to runners, as the entire Pacer team is also running to raise funds for KLSCM’s beneficiary charities under its Run For A Reason (RFAR) charity programme. To date, they have raised an admirable RM14,000 that will go a long way in helping the RFAR charities achieve their objectives in support of underprivileged Malaysians and the environment.

Be part of History with Sydney Marathon 2023

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Team JustRunLah!

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August 4, 2023

It’s not every day you are presented with the opportunity to be part of history.

The Sydney Marathon, presented by ASICS, is a Candidate Race for the Abbott World Marathon Majors in 2023. If successful, the Sydney Marathon will be added to a list of globally recognised running events, including the Berlin, New York and London Marathons.

Running across one of Australia’s most iconic landmarks is on many bucket lists internationally and for good reason! The Sydney Marathon, presented by ASICS, is truly a challenging, memorable and visually incredible experience. The event offers 42.2km, 21.1km, 10km and 3.5km distance options, hosting a range of runners from beginner to experienced.

An exciting new addition to the event in 2023, is the Candidacy Club. A world leading rewards program for runners, the Candidacy Club was established to bring together like-minded people who are helping Sydney become an Abbott World Marathon Major.

Runners can gain entry to this exclusive club by registering for the Sydney Marathon. In return, they gain the opportunity to be part of the marathon community, a part of history, plus other benefits. Candidacy Club members receive over $900 SGD value, including a 12-month subscription to the ASICS RunKeeper GO app, with personalised marathon goals & training programs made to get you to the start line feeling great ($60 SGD), a 6-week Marathon State of Mind mental skills program designed by one of Australia’s leading female marathoners, Eloise Wellings, who will help get your mindset into marathon mode ($825 SGD), a high-quality finisher’s medal, an ASICS finisher’s shirt, plus more.

Furthermore, Candidacy Club members receive guaranteed entry to the Sydney Marathon when the event becomes an Abbott World Marathon Major (valid for 3 years). Benefits become available as soon as 2023 registration is secured.

For more information on the Candidacy Club, head here.

Are you keen to travel down under to be part of the action? Thanks to Marathon Tours and Travel, the event has a number of travel and accommodation packages to make your journey to the finish line a whole lot easier! For more information on the exclusive release international travel packages, head here!

The most important aspect of the event are of course the runners! This is why the event continues to strive to improve all areas of the event. In 2023, the event experience will be uplifted by offering a more accessible and enjoyable course to the global running community. This includes several Spectator Live Sites, featuring DJ’s, MC’s, activations and giveaways and club tent zones who will cheer you on in the thousands.

The post-race recovery village is open to all runners and 2023 will have a record number of partners and giveaways, providing the perfect post-race vibes for all. There will also be dozens of “official Sydney Marathon” local bars and restaurants providing great offers to runners and spectators alike across Marathon day!

Sydney is home to some of the greatest tourist attractions in the world. You’ll tick two of them off as you run over the magnificent Harbour Bridge and complete your run at the Opera House. While you’re here, pay a visit to a zoo (Featherdale Wildlife Park, Taronga Zoo & Sydney Zoo), have a dip at an iconic beach (Bondi, Coogee or Manly), visit Luna Park or jump on a ferry to take in all the sights Sydney has to offer.

Register now to be part of this world-class event on Sunday, September 17th, whether it be to run a personal best, push yourself out of your comfort zone, have some fun with friends, fundraise for a great cause or simply, to be a part of history as the Sydney Marathon, presented by ASICS, makes its way to becoming an Abbott World Marathon Major.

Returning Bigger and Better, Step Into The Fun And Fitness At This Year’s Skechers Friendship Walk 2023

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Team JustRunLah!

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August 4, 2023

Skechers, The Comfort Technology Company^TM and a global leader in lifestyle and performance footwear, is thrilled to announce the highly anticipated Skechers Friendship Walk (SFW) 2023. Returning in full swing, Singapore will proudly kick off this year’s annual event on 3 September 2023 at the vibrant Marina Bay Sands Event Square, marking a momentous occasion as a fully physical experience since the pandemic. Meanwhile, Malaysia and Thailand will follow suit, launching their own editions of the Skechers Friendship Walk in October.

With the one-day event running from 7am to 11am, participants can immerse themselves in the vibrant atmosphere of the Skechers pop-up booth. This space will showcase the latest Skechers merchandise and footwear collections such as the Hands Free Slip-Ins, and GOrun Pure 4, allowing attendees to explore and experience Skechers innovative footwear technologies and apparel designs firsthand. This year’s event promises to captivate fitness enthusiasts while encouraging the public to stay active and celebrate the power of friendship. With registration via https://web.42race.com/race-bundle/skechersfw2023 now open until 30 August 2023, participants of all fitness levels can secure a spot at a fee of $30 per pax, where they can choose between two exciting categories: the 5 km walk or the 10 km run.

For those looking to walk or run with a buddy, the Buddy Promo is available at just $50 (U.P. $60) for either category. Additionally, families can opt for the Family Bundle, which includes 2 Adults and 1 Kid registration for the 5KM walk category at $70 (U.P. $90).

To elevate the experience further, all registered participants will each receive an exclusive event pack entitlement (worth up to $50). Each event pack will include a tote bag, event T-shirt, a race bib and gift vouchers of 40% off for up to 2 pairs of either the Skechers Slip-ins and GOrun range (limited quantities available, while stocks last).

The Buddy Promo event pack includes additional entitlements for two participants, comprising an extra tote bag, event T-shirt, race bib, and gift voucher. Meanwhile, the Family Bundle will include three Totebags, event tees, kids’ skipping rope, race bibs and gift vouchers. Event packs can be collected from selected Skechers outlets at Suntec City, Tampines 1, and JEM.

In line with Skechers’ dedication to sustainability, this year’s finisher medal has also been meticulously laser-cut designs crafted from sustainably sourced wood. Participants will not only carry a sense of accomplishment but also cherish their contribution to a greener planet.

As part of this year’s Skechers Friendship Walk, Skechers will also be holding a lucky draw at the end of the race, where all registered participants will have the exciting opportunity to enter a lucky draw and stand a chance to win a year’s supply of Skechers footwear.

Strengthening Bonds with APSN: Skechers Pledges $2 With Every Sign-Up

Since the inaugural Skechers Friendship Walk in 2019, Skechers has established a strong partnership with APSN (formerly known as Association for Persons with Special Needs), a social service agency that provides special education, vocational training and employment support services for individuals with mild intellectual disability (IQ 50-70).

Throughout the years, Skechers has been actively contributing to the community by offering APSN beneficiaries employment opportunities within its warehouse and retail operations, while actively exploring additional roles to empower these individuals further.

Building on this commitment, Skechers will be donating $2 for every participant registration to APSN. The total amount raised will be utilised to purchase shoes for APSN beneficiaries with special needs. This will empower the participants to make a positive impact on the lives of others while staying active and engaged in the community.

“We are thrilled to bring back the Skechers Friendship Walk for its sixth consecutive year, and the excitement surrounding this event continues to grow,” said Ms Zann Lee, Managing Director of Skechers Southeast Asia. “As old and new faces come together once again to experience the joy of the Skechers Friendship Walk, this event has truly become a powerful platform for bringing people closer and making a positive impact on individuals and the community as a whole.”

Elevate the Skechers Friendship Walk Experience

At this year’s Skechers Friendship Walk, participants will have the exclusive opportunity to explore the latest innovations in footwear technology designed to elevate both walking and running activities.

For walking enthusiasts, effortlessly slip into the expanded range of Skechers Hands Free Slip-in without bending down or tying your shoelaces. Combining cutting-edge footwear technologies to ensure unparalleled comfort with every step, some of the features on the Skechers Hands-Free Slip-ins include:

Skechers Slip-ins™ molded heel panel: Say goodbye to traditional laces with the Skechers Slip-ins™ molded heel panel. Designed for a hands-free fit, these shoes eliminate the need to bend over or struggle to put them on, all while providing stability and support.
Air-Cooled Memory Foam™ Cushioning: Enjoy exceptional cushioning and support throughout the day with Skechers’ proprietary Air-Cooled Memory Foam™ insole. This advanced technology moulds to the shape of wearer’s feet, providing personalized comfort as well as a plush walking experience, while keeping the feet cool.
ULTRA GO® Cushioning: Designed to feel lightweight and responsive, the ULTRA GO® insoles help absorb impact and distribute pressure evenly on your feet. This intelligent cushioning system prevents fatigue and strain, allowing you to walk with ease and confidence.

Elevate your running experience to new heights with Skechers’ GOrun Pure 4 performance range, featured at this year’s Skechers Friendship Walk. With cutting-edge technologies meticulously designed to optimize every stride, features include:

Removable Arch Fit® insole, expertly moulded to the wearer’s foot, reducing shock and ensuring weight dispersion for a personalized and supportive fit.
HYPER BURST® PRO cushioning midsole, crafted with revolutionary resilient foam featuring spherically-shaped cells, delivering ultra-lightweight responsiveness and exceptional energy return.
HYPER ARC™ technology, promoting a smoother transition for a more efficient and enjoyable run, enhancing the overall experience.
Goodyear® Performance Outsole, providing unmatched traction, stability, and durability, instilling confidence to conquer diverse terrains with ease.

In addition to its exceptional footwear technology, the GOrun Pure 4 boasts a breathable, engineered mesh upper that adapts and stretches with the wearer’s foot, ensuring optimal airflow and comfort throughout the run. Furthermore, this range also incorporates the lightweight and eco-friendly Eco Flight™ EVA cushioning, reflecting Skechers’ commitment to both innovation and sustainability.