Here are 6 Races in Australia you have to run before you can say you’ve seen it all. These races show you a different side of Australia. You see the diverse landscapes and different atmospheres the Land Down Under has to offer.
#1 Great Ocean Road Marathon
Photo Credits: Great Ocean Road Marathon
This is Australia’s most scenic marathon. The stunning vistas will take your mind off the challenging course. Although the marathon distance is over distance by 3km, we’re pretty sure you wouldn’t mind running the extra mile for the magnificent views. It brings you along one of the Australia’s best coastal views.
#2 Launceton 10
The Launceton 10 is arguably Australia’s fastest 10 kilometre run. It may not be scenic, but it certainly attract Australia’s fastest. The nation’s best are here year in year out. Looking to renew your 10km personal best? – this is the race to train for.
#3 Gold Coast Marathon
This is also arguably one of the flattest and fastest marathon courses out there. Known as Australia’s favourite holiday marathon, go run a fast one and hit Wet N Wild after. Gold Coast is a whole lot of energy and fun, and drawing upon that energy, it makes the Gold Coast marathon one hell of a fun marathon! Weather is nice, course is flat, energy and supporters are spectacular – what more reason do you need.
#4 Australia Outback Marathon
Photo Credits: Australian Outback Marathon
It’s not every day that marathoners get to take in the stunning views of Uluru (Ayers Rock) and Kata Tjuta (the Olgas) as the kilometres tick by. For most, it is a once in a lifetime experience. Running on red earth is a completely different experience. Although challenging, the views at the top will make it all worthwhile.
#5 The Buffalo Stampede
Photo Credits: Mountain Running
Are you up for Australia’s sky running challenge? Run your way to the top in this sky running phenomenon. Your lungs will be screaming but as usual, the views will be rewarding. Conquer the skyline in Australia’s very first sky running event.
#6 Cradle Mountain Run
Photo Credits: Trail Running Mag
There is a reason why this is a run, not a race. The Cradle Mountain run is one tough run. The harshness of conditions is why mutual help is of significance. The beauty of this run is in transversing the wild alpine areas of Tasmania’s Cradle Mountain and world heritage area. It is a difficult race to tackle, hence the stringent entry requirements. But, if you have the fitness level, this is a race that promises great beauty.
LAOAG CITY – The 41st National MILO Marathon continued its search for participants with the successful staging of the Laoag City qualifiers Sunday (July 23) at the Don Mariano Marcos Stadium. Veteran runners Cesar Castaneto and Silamie Apolistar-Gutang led the pack of those who made the grade for the National Finals set for December 3 in Cebu City.
Castaneto, the back to back winner of the qualifiers hosted by Dagupan in 2015 and 2016, led the way in the Men’s Division with a time of 1:14:47 on the 21-kilometer route. Castaneto left behind Second Placer Ricky Gagarin (1:18:40) and Third Placer Archie Patubo (1:21:44) to battle it out.
Gutang, a frequent winner and podium finisher of fun runs in Metro Manila, topped the distaff side in 1:37:35. The duel for Second Place was more exciting with Maricris Melchor (1:51:11) edging out Marychiel Morales (1:52:25).
Both champions received trophies, PHP 10,000.00 in cash and gift items from sponsors. Through the years, the MILO Marathon has grown to be the country’s most awaited and prestigious running event.
With two regional qualifying races already in the books, the stage is set for the Metro Manila qualifiers at the SM Mall of Asia grounds in Pasay City this Sunday (July 30). The said leg is always in the biggest in terms of participation and athletes may opt to earn spots in the Cebu Nationals either through the 21 or 42-kilometer categories.
Step Challenge is back again for the second season, and it has gotten bigger and better!
Start tracking your steps to a more active lifestyle and win unique prizes. There is a category for everybody, and this year’s edition features a brand new Active NSmen category. So let’s get active and celebrate NS50!
Individual Challenge
Active NSmen
Active Youth (25 years and below)
Active Women
Active Masters (40 years and above)
Team Challenge (3 – 4 pax per team)
Active Families & Friends
Active Corporates
Clock 50,000 steps and redeem a limited edition NS50 Jerrycan water bottle^!
Be the top stepper in each category and WIN an Apple Watch*!
Lucky Draw
All participants who clock at least 50,000 steps will be eligible for the Grand Lucky Draw*. 10 winners will receive $100 cash each!
If there is one thing we runners love more than running is a race-cation. We love to run in new places. Philippines is a beautiful country and here are 5 races to consider coinciding with your vacation. Here are 5 signature Philippines races not to be missed!
#1 Condura Skyway Marathon
Photo Credits: Running Shield
This is considered to be one of the more interesting races in the Philippines. As the name implies, the marathon distance is set on elevated highways, flyovers and bridges. It is a different kind of experience. This is one of the biggest and most prestigious marathons in the country. Bridges may look pretty but you may discover that bridges may not be that pretty after all. This run normally takes place on the first week of February.
#2 Corregidor Marathon
Photo Credits: Jazz Runner
This race is set on the historic island fortress of Corregidor. Corregidor is known as one of the most important historic and tourist sites of the country. It is so rich in history. The race is known for its challenging island terrain. But those who take up the challenge will be rewarded with the rustic historic views of the rock and ruins. The run normally takes place end January.
#3 TBR Dream Marathon
This race is for the beginner marathoner. If you’re looking to run your virgin marathon, this is the race to sign up for. This race focusses on bringing a fun and unique atmosphere to keep runners going. The race is normally held in February with many run sessions prior to the race to get runners prepared to accomplish the marathon distance.
#4 Milo Marathon
Photo Credits: Milo Cebu
This run is known as the Boston Marathon of Philippines. It is the longest standing marathon in the country. This race is a quest to find the fastest runners in Philippines. The fastest of the fastest will the battle it out in the culminating final event in December. You are also running for their ‘Help Give Shoes’ campaign whereby a portion of the registration fee is used to provide shoes for underprivileged children.
#5 Bataan Death March Ultramarathon
Photo Credits: Fox News
This race uses the historic route imposed by Japanese soldiers on Filipino captives and American Soldiers during the World War 2. The march starts from Bataan all the way to Tarlac. It proves you a glimpse into what the Filipino forefathers had to endure in the past. It is considered by many to be a race of a lifetime – to remind us how precious a gift peace is.
Being a master runner brings your body immense benefits. Contrary to popular belief that running past a certain age carries with it certain risks, running brings you far more benefits particularly since the reality of ageing and degeneration is inevitable. Running can delay many of the inevitable effects of ageing. You will experience better mobility, coordination, weight control, bone density, muscle strength and just an overall improved sense of wellbeing. So. lace on your shoes and you’ll be cheating the years!
#1 Stretch before and after EVERY run! The importance of stretching cannot be stressed more! Especially when we are ageing!
#2 Sleep adequately to recover well from a run! Don’t be a superhero! You can’t take care of the grandkids, send the grandkid to school, cook breakfast lunch and dinner and be a record breaking runner! Remember to recover well. Remember to sleep adequately. This is to avoid injuries.
#3 Cross Train! Vary the workout to prevent muscle exhaustion! Maintain your fitness doing other sports – swim, hike, bike maybe? Or you could even try yoga!
#4 Join a running group! The camaraderie and support will keep you going!
#5 Get a family member to run with you. You could join races with your son or your grandchildren. Did you know 85 year old South African Deirdre Larkin who holds the half marathon world record in her age category started running with her son? Family members can become a great support system and inspiration.
#6 Join races at places you’ve never been before! Running can take you to new heights and new places. Pick a place you’ve always wanted to visit and go son a race-cation! It could be in Mount blanc or the streets of Tokyo!
#7 Set a goal for yourself and work towards that goal. Pick a race to test your running out!
#8 Volunteer for races! As we age, we want to inspire people but also draw inspiration from people. Run to inspire, and be inspired! You won’t be able to imagine who can inspire you when you volunteer for a race. It’s a different kind of experience – one that will bring you a long way in your running journey!
Come join Singapore’s pioneer triathlon event – Singapore Triathlon 2017! Happening on the 10th September 2017, come swim-bike-run the Lion City. With a mini, sprint, standard olympic and kid distance – there is a distance for everyone. Come challenge yourself with this 3 discipline sport!
Register Now and Stand a Chance to Win a Uvex S5314252250 Crow Pro Polavision Polarized Sports Sunglasses – Black Frame & Changeable Lenses
Great news for JustRunLah! readers! 3 lucky winners will stand a chance to win a brand new Uvex S5314252250 Crow Pro Polavision Polarized Sports Sunglasses – Black Frame & Changeable Lenses when you register for the Singapore International Triathlon 2017.
If you’ve already signed up, just fill in the form below to stand a chance to win! If you haven’t registered, just follow the steps below:
Come join Singapore’s pioneer triathlon event – Singapore Triathlon 2017! Happening on the 10th September 2017, come swim-bike-run the Lion City. With a mini, sprint, standard olympic and kid distance – there is a distance for everyone. Come challenge yourself with this 3 discipline sport!
Register Now and Stand a Chance to Win An Ultraspire UA105 Alpha 3.0 Hydration Race Vest Red
Great news for JustRunLah! readers! 3 lucky winners will stand a chance to win a brand new Ultraspire UA105 Alpha 3.0 Hydration Race Vest Red when you register for the Singapore International Triathlon 2017.
If you’ve already signed up, just fill in the form below to stand a chance to win! If you haven’t registered, just follow the steps below:
Kuching is a City of Culture but is still an untrodden gem in Malaysia. It is an interesting state indeed. Being on the other side of Malaysia, there are a lot of cultural differences that are reflected in their architecture, traditions and also food. Eat, Explore and Run Kuching! Experience a total different side of Malaysia!
Eat: Hunt For Food
You can’t go to Sarawak and not have tried these 2 delicacies.
Start your food journey with a bowl of Sarawak Laksa. Sarawak Laksa is a dish of vermicelli rice noodles cooked in a shrimp base broth. This broth has a Sarawakian flair to it – having a Sarawak influence. It is cooked with Sambal belacan, tamarind, galangal, lemongrass and thickened with coconut milk. Sounds like a standard laksa, but oh-so-different.
Photo Credits: VKeong
Then there is the Sarawak Kolo Mee. This is a simple bowl of springy noodles with char siew slices and minced pork. There are 2 variations – the original and the BBQ flavour. It’s a very simple dish but it’s a bowl packed full of flavour. It will keep you coming back for more.
Explore & Discover The Magical Kuching
Explore the magical fairy caves in Kuching. It is an impressive show cave – with plants growing within the caves. The combination of light, water and the guano-enriched soil makes it conducive for the growth of flora. It is quite a magical sight to see a whole ecosystem in a cave. The Bak national park also boasts great views of flora and fauna. Or a short hike at Santubong will give you some breathtaking views.
Photo Credits: Sunrise Odyssey
Carpenter Street is a place to immerse yourself in food and culture. The fascination on Carpenter street doesn’t just end with the food but extends to the old buildings housing them. It’s a step into the past, and you will definitely be enchanted by the charm of the old city feel.
Run – The Performance Series Kuching
Explore, discover and #TranscendYourself with The Performance Series in Kuching on the 3rd September 2017. Take a look at the race pack! Earn a stunning finisher tee, a great medal, possibly a personal best and a great experience #TranscendingYourself with your family and friends! What you waiting for? Join in the fun!
Great news for JustRunLah! readers, click here for a 5 per cent promo code!
The ASICS Relay 2017 is on the 7th October 2017 in Putrajaya – demonstrating ASICS commitment to running as a sport and its salute to team spirit. This time round, runners will run through the garden city of Kuala Lumpur – Putrajaya which offers a different kind of city view, both magnificent and scenic! This year, the ASICS Relay will kick-off in Jakarta (19th August), coming to Malaysia (7th October), heading to Singapore (4th November) and ending in Thailand.
Team Spirit – 4 Is Better Than One
The uniqueness of the team relay shines heavily on the beauty of team work and allows runners to bond with their team mates. The idea of running a 21km or 42km distance may seem daunting to most aspiring runners, however, the relay concept offers runners the opportunity to bag their first marathon or half marathon experience.
Individual team members will need to complete 2 loops of the 5.25km distance for the Full Marathon category or just 1 loop of the 5.25km distance for the half marathon category. The relay token is then handed over to next runner within the designated transition zone. Unite your team for a truly memorable bonding night with your buddies!
The Route
The run will kickoff from the Ceremonial Seri Gemilang Bridge leading runners to the heritage square where the Putrajaya International Convention Centre (PICC) is situated. Runners will also run around Dataran Gemilang, passing many iconic building such as the Attorney General Chambers of Malaysia offices and the Tunki Mizan Zainal Abidin Mosque. This mosque has a unique stainless steel structure which is quite a sight!
The Event Tee Shirt
Parade around in the event tee shirt with pride! There is nothing greater than achieving something together with your friends! Fighting together to accomplish something together- is an experience like no other! The support you give one another is truly priceless!
The Finisher Medal
Earn your finisher medal with your buddies! Now, this medal is going to be special. It’s going to be a memorable experience because of the bonding experience with your team mates.
Great News for JustRunLah! Readers
We’ve got great news for you! We’ve got a 15 per cent discount code! Click here for the 15% OFF Promo code!
Promotions
Stand a chance to win a free slot by spending MYR 430 in a single receipt in ASICS (Midvalley, 1 Utama or Pavilion). Also, the first 50 registered runners will receive a complimentary ASICS shoebag. Just present your confirmation slip at ASICS Suria KLCC to redeem your free shoe bag. The first 100 teams to register will receive an ASICS sling bag during race pack collection. Hurry hurry and take advantage of these promotions!
The much anticipated RunNUS is back! This year, RunNUS will be held on 3rd September 2017 (Sunday) at NUS UTown from 7am to 11.30am.
For those who are new to RunNUS, RunNUS is an annual running event organized by NUS Students’ Sports Club to promote healthy lifestyles among the NUS population and the public.
RunNUS is also a partner of the NUS Annual Giving Campaign since 2010. The net proceeds from race registration fees and individual pledges will be donated towards the Annual Giving Bursary Fund to support financially needy NUS students.
Unlike previous years, in its 11th year running, RunNUS 2017 will feature a brand new ‘climb’ element, in addition to running, to further challenge its participants.
Participants can look forward to a fun-filled carnival with live entertainment and games after the race.
Sounds quite like the run for you?
Don’t miss the chance to register at the ongoing early bird prices for RunNUS 2017, ending on 6 August 2017!
JustRunLah! readers can enjoy special Loyalty Rates from now till 6 August 2017. Use code ‘JRLNUS17’ during check-out to enjoy the exclusive discount!
Last but not least, here’s a preview of the RunNUS 2017 race apparel:
For more updates and sneak-peeks of the race, check out RunNUS website and Facebook page. Instagram account:@runnus
So, what are you waiting for? Come join us for a day of running, climbing and
conquering! Click here and sign up now!
Active people are constantly down for new things and new places. We are constantly looking for new places to explore and discover. We like to run new places, we like to do new things, we like to run new routes. It gives us an excitement like no-other. Here are 3 new locations in Singapore all active individuals must explore and discover.
#1 Tampines Hub
New lifestyle mall – Tampines Hub is a good place for a full day out with friends and family for some good ol’ fun. Tampines Hub hosts an indoor climbing wall theme park. Choose from 19 different climbing walls, all at 8m high – not for the faint hearted. Afraid of heights? – James Bond your way around the Laser Quest Arena with your friends. Oh and did we mention an indoor running track on level 5 of the mall? – how much cooler can this mall get?
#2 Tanah Merah Coast Road
The new extended Tanah Merah Coast Road features a demarcated on-road cycling lane on both sides. It’s really wonderful because it’s a lane dedicated to cyclists, so at any point of time, cyclists can feel safe. They are not affected by oncoming vehicle traffic. They have their own lane. It is a 10 kilometre cycling lane – definitely to the delight of cyclists.
#3 Glow In The Dark Track
A stretch at the Rail Corridor lights up in the dark to give a starry effect. Four different surface materials each take up a 100m stretch of the track – grass and gravel, fine gravel, earth-coloured porous concrete and natural non-toxic light green strontium aluminate minerals, which absorb ultra-violet light during the day that enables the track to emit a soft glow at night. It’s definitely a luminous experience!
Ryzan Lacson (PHI) and Joseph Mururi topped the 1st Siargao International Marathon last July 23.
DEL CARMEN, Surigao del Norte – Joseph Mururi of Kenya and Ryzan Lacson of the Philippines were hailed as the champions of the First Siargao International Marathon held last Sunday (July 23). The footrace started and ended at the Del Carmen Elementary School via the Siargao Circumferential Road and passing the adjacent towns of San Benito and Santa Monica on the western coast of the island tourism hotspot.
Mururi, who registered just hours before the rainy early morning gun start, breezed throughout the 42.195 kilometers with a winning time of 2:43:43. Second Place went to Cris Aclo (3:22:54) while July Bandojo (3:37:19) took Third Place.
Lacson had a relatively easier time in the Women’s Division with her clocking of 4:21:19 almost an hour faster than closest pursuer Pam Apuhin (5:19:16). Third Place went to Sheila Mae Montero (5:31:27).
Aside from the full marathon, a half-marathon was also staged. Elmer Bartolo (1:15:38), Johnrey Tumanda (1:24:56) and Aldrin Batac (1:25:08) and Michelle Aclo (1:47:31), Madelyn Carter (1:55:30) and Andrea Calleja (1:59:17) landed podium finishes in the Men’s and Women’s Divisions respectively.
There was also a five-kilometer fun run exclusive for the youth and residents of Siargao. All the 42 and 21-kilometer winners received their trophies, cash prizes and gifts from sponsors at the post-race party held that same evening at the Boulevard in General Luna town.
The First Siargao International Marathon was staged in order to raise awareness and educate the public about propagating and preserving our mangrove forests. According to Mayor Alfredo Matugas Coro II, his town of Del Carmen is where one can find one of the largest mangrove forest in the Philippines.
The young mayor also expressed elation that the marathon was successfully completed and that another international sporting event has come to Siargao after Surfing and Game Fishing. The SIM 2017 was organized by RunRio Events of Coach Rio de la Cruz with the help of the Municipal Government of Del Carmen, Gov. Soledad F. Matugas of Surigao del Norte, Rep. Francisco Jose “Bingo” Matugas II of the First District of Surigao del Norte, Department of Tourism, Skyjet Airlines, H & M Sport, Pascual Greek Yogurt, The Live Fit Lab, Tetra Pak and Gatorade.
The fun does not end with the last runner crossing the finish line. A mangrove planting activity and talk will be held on July 25 (Tuesday) in Del Carmen with one seedling pledged in the name of every runner who signed up.
Always find yourself not having time to exercise? Looks like you’ve greatly estimated that amount of time required to keep yourself active and healthy.
The research examined the associations of running with all-cause and cardiovascular mortality risks in 55,137 adults, between the age of 18 to 100, who received at least 1 extensive medical examination between 1974 and 2002. Out of 5,089 of adults who ran 51-80mins and 81-119mins reported a death rate of 29.7% and 29.8% respectively.
On the other hand, among the 42,121 sedentary non-runners, there is a death rate of a whopping 45.9%. Death rate due to cardiovascular diseases for non-runners is at 17.8%, compared to the mean death rate of 9.6 among runners of various intensity.
Moving is Key
PUT ON YOUR RUNNING SHOES: Even a slow jog around your neighbourhood for 20mins can lower your mortality risk. (Image: KOTB)
The key to a healthier lifestyle is to keep active. According to the aforementioned report, the group of participants who do not run accounted for 16% of all-cause and 25% of cardiovascular disease (CVD) mortality.
Another study, The Copenhagen City Heart Study, done in 2015 also managed to support the report. The result from the later study claimed that “compared with sedentary nonjoggers, 1 to 2.4 hour(s) of jogging per week was associated with the lowest mortality”.
The reason behind this is simple. When you exercise, your heart beat increases in order to pump more blood to supply your muscle tissues with oxygen. Over time, such involuntary actions will help to expand both the atria (the top part of your heart where blood return from the rest of your body – except for your lungs) and the ventricles (the bottom part of your heart where blood is pumped out of your heart) to be enlarged. This is, therefore, help to increase the efficiency of your heart.
As more blood is able to be pumped out of the body, it will increase the flexibility of the arteries too. This is to allow more blood flow during exercise and also prevent arteries blockage even when you are in sedentary position. As a result, the risk of cardiovascular diseases such as coronary artery disease (CAD) will be greatly reduced.
More doesn’t mean better
However, although we always encourage everyone to push their limits, it is advisable not to overdo and overexert yourself. It is especially so when your primary goal is just to be healthy.
U-SHAPE RELATION: Studies suggest a U-shaped association between mortality rates and the amount of running you do. (Image: JACC)
In conclusion, as long as you put aside some time, be it 15 minutes, 30 minutes or 1 hour, to keep yourself active, you will find yourself leading a healthier lifestyle.
Looks like the excuse of having NO TIME TO RUN is no longer valid anymore.
Serdang, 22 July 2017– The largest and most anticipated night run series in Malaysia, the Men͛s Health Women͛s Health Night Run by AIA Vitality, attracted an eager crowd of 13,000 runners to this year͛s race. Participants from around the country gathered in high spirits on the grounds of the event͛s new venue, the Malaysian Agro Exposition Park, Serdang (MAEPS).
For this year͛s Run, Men͛s Health and Women͛s Health once again teamed up with AIA Bhd., who came in as the official title sponsor under the banner of AIA Vitality –a unique health and insurance programme that gives Malaysians the tools, knowledge and motivation they need to lead a healthy lifestyle.
Emceed by Natalie Kniese, the Night Run welcomed participants and their supporters to the Race Village as early as 5pm with a fun warm-up session hosted by Fitness First. An array of sponsor booths and food trucks greeted runners and supporters alike to enjoy some fun activities and F&B delights before the flag-offs. One of the main highlights was the interactive AIA booth, which provided guests with complimentary health checks as well as pre- and post-run games to encourage runners as well as their family and friends to keep active and stay healthy.
Patrick Brennan, Group CEO of Mongoose Publishing Sdn Bhd, the publisher of Men͛s Health and Women͛s Health in Malaysia said,
“We are delighted to bring back the Men͛s Health Women͛s Health Night Run by AIA Vitality for the third time, and encouraged to see that so many people have been inspired to join our journey towards health, wellness and fun. In addition to promoting wellness and health, it is our goal to make these runs exciting and memorable for every participant, and it is particularly gratifying to partner with title sponsor AIA, which shares our commitment to these goals.”
Eric Chang, Chief Marketing Officer of AIA Bhd., added,
“We are proud to have been part of yet another successful Men͛s Health Women͛s Health Night Run. As Malaysia͛s leading life insurer, we believe in empowering people to take charge of their health and to embrace what it means to be healthier Malaysians. Being part of the Night Run is an excellent way to get Malaysians started on their journey to better health. It was such a joy to see adults, and this time the young ones too, unite again for this purpose.”
The newest additions to the Men͛s Health Women͛s Health Night Run by AIA Vitality, the 700-metre and 3KM Kids Run categories, kick-started the #MHWHNightRun by #AIAVitalityMY at 6pm; while the 5km, 12km and 21km started from 7.00pm onwards. The last flag-off queued runners to endure their challenges through the lush green terrains and fresh air under the night sky. Prizes were up for grabs throughout the event, while Shaheed Naz of the electro DJ duo Dangerdisko kept the energy high for runners returning from their races with his up-tempo beats right until midnight.
Runners who triumphed in the competitive 12KM and 21KM categories received attractive prizes, while those participating in the non-competitive 5KM fun run had a blast sealing personal bests. Winners͛prizes were courtesy of Le Meridien Putrajaya, Schick, New Balance, Fitness First, Lo Hong Ka, Fossil, Compressport & Devers, and Energy Day Spa.
Familiar faces in the running crowd were Fuad Alhabshi, frontman of Kyoto Protocol, and Davina Goh, performer and plant-based lifestyle advocate. Both influencers went through a Fitness First journey preparing for their run and roped in their fans who won tickets from their social media contests. They joined Fuad for the 12KM race while Davina toughened up for 21KM.
Hopping on the bandwagon was the #ELLERunSquad, which comprised the ELLE Malaysia editorial team and their contest winners.
Organised by Mongoose Publishing Sdn Bhd, the 2017 Men͛s Health Women͛s Health Night Run by AIA Vitality was supported by title sponsor AIA and gold sponsor, Ultron. Bronze sponsors were Fitness First, Schick, Fossil, Compresport, Dever and Clear. Kids Run sponsors were Time Out Malaysia Kids, The Children͛s House, Club Med and Clarks. Official partners included Lucozade, Lo Hong Ka, Energy Spa & Wellness, The Children͛s House, Clarks, New Balance, Jussu and Le Meridien Putrajaya. Ticketing partner for the event was Twenty First Century Sports and venues sponsored by MAEPS and Atria. Additional prize sponsors include Club Med, Meritus Pelangi Beach Resort & Spa and SquEEEze Me Baby.
Runners are more often than not trying to lose weight. We either run to lose weight, or start losing weight to run faster – the idea of the perfect racing weight. And there are so many diet methods out there these days – man it can get confusing!
As a general rule of thumb, healthy weight lost is at 0.5kg – 1kg a week or 10 per cent of your weight over the course of 6 months. Anything more than that is considered unhealthy weight loss.
#1 High Intensity Interval Workouts
Interval workouts involve short bursts of high intensity training followed by brief recovery periods. It torches maximum amounts of calories in a minimum amount of time. It makes your body work really hard, but of course with hard work comes great reward. Speed intervals is a great example of a HIIT workout. Run 800m repetitions 8 times at a 6 minute interval for instance. Run as fast as you can for 800m. Your recovery time will be the time remaining to 6 minutes after you have completed the 800m distance. 8 sets is a killer but is great for burning calories.
#2 Muscle Strengthening Exercises
Engaging in regular muscle strengthening exercises will increase your muscle mass and this helps your body burn more calories while at rest. Although resistance training does not burn as much as cardio training, increasing your muscle mass means you’re increasing your resting metabolism rate. Your body burns more calories while at rest. Examples of resistance training are like push-ups, sit-ups, pull-ups, burpees, squat jumps, and the plank. Do a combination of 8-20 different muscle strengthening exercises, working the different muscles in your body.
#3 Watch What You Eat But Don’t Go Overboard
You can’t expect to lose weight if your downing 5 pints and 10 hamburgers every time after you workout. It just won’t work. You need to watch what you eat. Fuel yourself well. Cut out the sugary drinks and deep fried food. Drink plain water instead of carbonated soda. Swap out the white bread for wholemeal. But you don’t have to go too extreme. Many people go out too extreme on their diet, to crash and burn and end up binging on all things they miss. Give yourself that cake as a reward for that extra hard workout session you put in. It’s all about balance!
So last Sunday (09/07/17), The Performance Series(TPS) – Malaysia, Race 1 took place at Penang, Malaysia.
As we all know, Penang is Malaysia’s food haven with it’s delicious food such as Char Koay Teow, Asam Laksa, Hokkien Mee, Cendol, Oh Chien, Lobak, Nasi Kandar and many more!
(First part of this post will be about our food adventure, if you would like to skip to the running part, scroll down to the second part.)
I would like to appologise for the late posting because I was lazy just had so much to write and too many pictures to share.
Eat, eat, eat
My group of friends drove up to Penang from KL for the weekend to participate in the run and also to satisfy their food cravings. They had planned this trip months back and everybody was so excited for the trip. Since I was based in Penang for work, it was convenient for me to meet up with them and become their local food guide(although not a good/adventurous one).
There were 18 of us so we booked the whole house/shoplot through Airbnb in Armenian Street, where most of the famous street art and food hotspots were closeby.
My friends arrived in Penang on Friday afternoon. After checking in to the hotel house, we proceeded to Air Itam for it’s famous Asam Laksa(beside the wet market). We also wanted to get some Sisters curry mee but it was opened until 12pm only.
Air Itam market Asam Laksa
Almost everybody had a bowl each, some shared a bowl as they were saving their stomachs for other food.
Yummy Asam Laksa
Ordered some lobak and fried popiah
Then of course, we went up to Kek Lok Si. Apparently it was under renovation and the pathway to the Pagoda was blocked and we only managed to visit the temple.
Group photo!
Next destination was Penang Road Teochew Cendol.
The cendol was soft and silky, coconut milk was cold, perfect for a sunny day. We were so tempted to order the Char Koay Teow(CKT) at the stall just beside it but decided to visit the famous one at Siam Road, ranked 14 on the World Street Food Top 50 list.
We arrived at Siam Road to see quite a number of people already waiting inside the restaurant. The uncle who sells the CKT was no where to be seen yet, so we ordered some drinks and waited in the restaurant. Apparently the uncle was on a 10-day leave and that particular day we visited was the day he “reopened”. As the clock hit 3:05, we see an old uncle pushing his cart to his usual spot, everybody started whipping out their cameras to snap a picture of him, he was like a celebrity! A queuing line started to appear right beside his stall.
We waited for almost an hour before we finally got to taste his CKT. I am no food critic, but the CKT was delicious nonetheless, serving size was just nice and the prawns were juicy and aplenty there are better CKT elsewhere #myownopinion.
Siam Road Char Koay Teow
We were also featured on StarTV, our local news portal, you can see us here.
For dinner, we went to New Lane, a street that is closed at 4pm everyday and turned into an outdoor hawker food centre. Again, not being a food critic, I felt that the food here is pricey and the standard is so-so only. However, there are many choices and one doesn’t have to travel elsewhere to look for their favourite penang dish.
Jiak aahhh
Chee Cheong Fun
Fried Oysters, Oh Chien
Chicken Wings
Ikan Pari Bakar, Roasted Stingray
Char Koay Kak
Koay Teow Theng
After filling our stomachs to the brim, we decided to have a walk and visited the “Secret Garden” of Tanjung Tokong. The garden beside the Tua Pek Kong temple was decorated with an array of LED lights, causing it to look like a garden from the movie AVATAR, so mysterious and magical. I will let the pictures do the talking.
Just me under some UV light, my shoes, shirt, and watch were LIT!
The next morning, I decided to do a short warm-up run at one of my favourite running spots – Air Itam Dam. We drove up all the way to the dam, I used to hike up to this running spot as the road leading to the dam was closed for almost a year due to landslide. Luck was on our side as the road was re-opened the day before.
Air Itam Dam
One loop around the dam is approximately 2.8KM and we managed to do one round. The air was fresh, plenty of greens everywhere, a few hills to climb, perfect place for running. We weren’t the only ones there, a group of hikers were seen getting their equipment ready for a long hike.
Part of my Running Group
3 out of 5 of us are FM finishers, 2 more in the making
After our run, we had breakfast at Air Itam market of course. This time, we got to order the famous Air Itam Sisters Curry Mee. I used to eat this when I was a little kid. My grandmother used to walk to the market from her house and buy us this for breakfast. The taste of the curry noodles were very familiar and the only difference is that the old aunty has more wrinkles on her face and her ever graying hair.
Sisters Curry Mee, some call it “bangku curry mee” cause the aunty sells it on her stool
Chee Cheong Fun at the stall beside sister curry mee wasn’t bad too!
After breakfast, went back to shower and got ready for our next food adventure.
We went to this cake shop – The Moody Cow Cafe. They had all kinds of cake: Durian, Nangka/Cempedak, Salted Egg. We ordered like 3 slices, they were huge slices enough to be shared among 17 people and each slices was around RM30? Nevertheless, it was creamy, salty, tasty, all in one.
After all the eating, we went back to our house. Hanged out around the streets and also went for a massage.
Came dinner time, we had seafood dinner at a nearby restaurant. We couldn’t drive out for dinner as the street was closed for some activities in conjunction with Penang Heritage Day.
“Mehhh”
The meal was not satisfying but it was enough to fill our stomachs. What is seafood without crab and prawns?! I guess everybody was quite full in some sense and were afraid the meal would be costly.
After our dinner, we walked to the nearby Chew Jetty. Most of the stalls were closed but we had a view of the Penang bridge and the sea, which was nice.
Then, we walked around the street we lived at and bought some snacks. We retired early as our run was to take place the very next morning.
Race Day
Woke up at 4am. Washed up and then had breakfast consisting of peanut butter and bread, bananas and plenty of water. As usual, tried to do a number 2, but end up only a number 1. Waited for the rest to get ready, and started walking to Fort Cornwalis at around 5:10am. It was a good 10 minute walk and we could already see people on Beach Street setting up their stalls; an empty club with a mix of smoke and alcohol stench filled our noses; some restaurants were already opened, ready to greet their ever hungry customers.
It was my first time in Fort Cornwalis, maybe some of them too. Many people could be seen sitting and standing at the stairs/stage. We decided to make that our meeting point. Flagoff for 21KM was at 6am. We found ourselves a spot near the starting line, did warmups and exchanged some last minute advice. My two buddies were running their first 21KM, kudos to them.
10 minutes to 6, announcer told us to get into the starting line. The starting and finishing line was at the entrance of Fort Cornwalis with the big ancient steel door, perfect for a great shot. I wasn’t feeling pumped up, felt sluggish, sloppy, probably due to all the good food I had been eating the past few days. I controlled my breathing, ignored my surrounding environment, started visualising the race route, visualised I was running easily, visualised how I would look and feel like crossing the finishing line.
Countdown initiated. With the pull of the trigger, the race has begun!
Started with a 6 min/km pace and maintained throughout.
The race route brought us through beach street and armenian street, the streets we took to reach the race venue. We also managed to pass by the famous “girl and boy on bike” street art and consequently our airbnb house.
The weather was fine, streets were still quiet enough to hear our footsteps and the panting of the runners. I was running hard but also trying to look at my surroundings, trying to familiarise myself with the streets of Penang.
We slowly made our way to Tanjung Tokong, passing the secret garden we visited the previous day. The road started to slowly ascend as we made our way up the slope towards Tanjung Bungah.
As the day started to brighten up, we began to see the beautiful coastline and sea of Penang Island. Before making a u-turn, saw my running buddy, Jo ahead of me and I tried very hard to chase her.
After the u-turn, it was a downhill slope and I quickly picked up my pace, still trying hard to catchup with Jo but to no avail. She was way too fast!
The last few KM brought us to Gurney Drive. Could already see many runners (non-participants) running along this route, probably completing their long run for the week.
1 more KM to go, still running very hard, trying to chase Jo but still couldn’t see her!
Fort Cornwalis was finally in sight, few hundred more meters to finishing line.
Posed for the photographer, again tried hard to smile and look good, still failed.
Oh poor nipples, I will wear another shirt inside the next time…
Crossed the finishing line but doesn’t feel like one because there was no timing display at the top of the gates. Checked my GPS watch to confirm the time, again less than 21KM, stopped the GPS watch anyway.
After collecting my finisher T and medal, rushed off to basketball court beside Fort Cornwalis and ran a few loops to complete 21KM on my watch.
Second HM for the year 😀
Felt very happy to have beaten my PB again. This time did 2:03:37 for 21.01KM. Made another stupid mistake, watch didn’t register new PB for HM because Half Marathon is supposed to be 21.1KM, less 900m oh my gosh. Fine, I guess I just have to do better at my next HM which is at Kuching, Sarawak.
Met up with my friends at the stairs. Met my running buddy Jo and immediately congratulated her. She completed her HM in under 2 hours and was placed 7th in her category(like her previous HM at Bukit Jalil, lucky seven?)! #transcendyourself
Waited for the rest of my friends running 21KM.
As soon as everyone has arrived, we took a group photo to celebrate our achievement.
Dab dab dab
Was extremely happy for everyone and hope this will continue for until who knows when, our first running/eating vacation.
Until then, happy eating and happy running! See you at TPS – Kuching Race 2.
*credits to my friends for some of the pictures and also to TPS – Malaysia.
Photo Credits: Great Ocean Road Marathon
Photo Credits: Australian Outback Marathon
Photo Credits: Mountain Running
Photo Credits: Trail Running Mag
Photo Credits: Running Shield 
Photo Credits: Jazz Runner
Photo Credits: Milo Cebu
Photo Credits: Fox News
Photo Credits: VKeong
Photo Credits: Sunrise Odyssey 
DEL CARMEN, Surigao del Norte – Joseph Mururi of Kenya and Ryzan Lacson of the Philippines were hailed as the champions of the First Siargao International Marathon held last Sunday (July 23). The footrace started and ended at the Del Carmen Elementary School via the Siargao Circumferential Road and passing the adjacent towns of San Benito and Santa Monica on the western coast of the island tourism hotspot.
