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
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!
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 sustainabilitymovement 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.
GGR T-Shirt Front ViewGGR T-Shirt Back View
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.
GGR Race Kit Items
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.
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.
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 15th 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 TowersRunning in traditional costume and carrying the Malaysian flag – potrait
“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 15th 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 drinksRunners’ Entitlements – Medals, bananas, apples, pears 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 15th 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 15th 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.
The Skechers GOrun Pure 4 is one of the affordabledaily 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 environmentallyfriendly 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, instillingconfidence 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.
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 1.9kmswim, 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.
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
Full Marathon Race RouteHalf Marathon Race Route
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.
10KM Race Route5KM Race Route
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.
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.
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.
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.
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:
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.
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.
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!
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
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)Mr Chan Chun Sing, Minister for Education, being taught by a participant of Run For Inclusion 2023, how to ride a handcycle
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.)Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club, presenting a cheque to Ms Chris Hortin, Chairperson of Runninghour and Mr John See Toh, Founder of Runninghour, witnessed by Minister Chan Chun Sing
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 pagehttps://instagram.com/runninghourfor more information.
