LESTER TAN

Memories of Submersion

Before I became a competitive runner, I was a swimmer. The feeling of weightlessness, isolation and minor sensory deprivation appealed to me in an instinctive, primal way. With each stroke, I perceived my body gliding smoothly through the water. Despite the gnawing ache in my lungs as an oxygen debt slowly incurred, I never once panicked. The water felt like a second home; a safe haven and intimate space.

My earliest memories of swimming were at a neighbourhood swimming complex. I was a toddler, maybe aged five or so, when I first submerged myself underwater. A sensation of stillness engulfed my being and I surfaced only when my watchful mother pulled me out. Since then, I pestered my parents for weekly pool outings.

My parents soon recognised an opportunity to instil a life skill in their son and eagerly signed me up for weekend swimming lessons when I turned six. Truth be told, I was dejected when the news came as I disdained the structure that a swimming programme imposed. After all, play was integral to why I enjoyed swimming in the first place.

Nevertheless, within a year, my aquatic skills improved and I attained a ‘Silver’ National Survival Swimming Award (the NSSA was eventually scrapped in 2010 and replaced by today’s SwimSafer programme). This period also marked the beginning of my competitive streak as I pushed myself to be faster than everyone else in my swim class.

The Water’s Rejection

One fine day however, I was sick with flu and made the foolish mistake of sneaking myself to the pool instead of resting at home. My instructor tasked me with 100m repeats at 1:30mins; I barely front-crawled 20m before halting by the lane side, heart pounding and mouth gasping for air. Later at the clinic, the doctor admonished me for putting myself at risk of drowning.

In the weeks that followed, my confidence in the water sank to a rock bottom. I simply couldn’t will myself to swim as fast or as long as before. Water resistance seemed only to increase with every stroke. Scoldings from my instructor turned into sighs of resignation. Less than a month later, I told my parents that I didn’t want to swim anymore. The pool, once cool and comforting, had threw me out with indignation. The water’s rejection was my first heartbreak.

Mending a Broken Relationship

More than a decade passed before a stress fracture sustained from running compelled my return to the water. Similar to most reconciliatory efforts, the initial meeting was rife with awkwardness and uncertainty. At the water’s edge, I shifted nervously and felt deeply self-conscious.

While most recreational swimmers swam with a breaststroke, I preferred the front-crawl as it was faster and, with the right technique employed, less tiring. Alas, while I could still churn out several laps without stopping, my form was stiff and I struggled to maintain a rhythm. Barely 800 m later, had I left the pool with aching arms and shoulders. It was difficult, but the first step towards mending my relationship with the water was made.

A stress fracture entailed roughly six weeks of recovery before running can resume. I swam nearly every day in those six weeks. At that time, my body had adapted to the rigours of distance running; lean and rigid. While those attributes improved running efficiency, they worked against me underwater. Gone was the fishlike grace of my childhood. I now had the flexibility of a wooden plank.

But I couldn’t be happier. After every swim, I looked forward to doing it again the next day. Swimming gave me the comfort that I was still doing something to maintain my hard-earned aerobic fitness. But more than that, it allowed me to rediscover a lost part of myself. For the first time in a long time, I felt an ease and serenity that was dearly missed.

The Gift of Isolation

There’s very little that can distract you when you’re underwater. One can easily fall into a hypnotic trace once a steady stroke rhythm builds. Inhale, exhale. Pull, kick. Repeat. At some point, the movement dulls itself and becomes effortless; a state of ‘flow’ achieved. All else fades.

In 1990, psychologist Mihály Csíkszentmihályi described ‘flow’ as “a state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it even at great cost, for the sheer sake of doing it.”

I’m no psychologist, but I can intimately relate to Csíkszentmihályi’s succinct characterisation of ‘flow’. I reflected on my childhood and how something as benign as total immersion in water can so deeply shape a person’s character. For some, it created a lifetime aquaphobia that one never fully overcomes. For others, the liquid world offered excitement and suspense. The water’s precious gift to me was that of isolation - a private space of tranquility.

Lessons from The Deep

“I’m quite scared of the sea,” a friend once confided to me, “I think it’s because I can’t see what’s under me.

It feels like something may suddenly grab and drag me under.” As I suited up in preparation of an open water swim, I pondered on those words and the question of why the ocean attracted some and repelled others. Up ahead, waves crashed lightly on the beach. I took tentative steps into the seawater and felt sand scrunch between my toes. A moment later, I dived into an oncoming wave. A swirl of sand danced across the textured seafloor. “I love the ocean. Being in the water gives me a sense of calm. When I dive, it feels as if the sea is giving a hug and welcoming me home.”

When you think of the word ‘soldier’, what comes to mind? For me, I envision a stoic individual who is focused, determined, and effectively carries out his/her duties. Such perspectives possibly lay credence the remark that one should ‘soldier on’ under challenging circumstances. In line with this view, footwear issued to the military should withstand rough use.

In Sep/Oct 2021, the ASICS Gel-Jolt was procured for the Singapore Armed Forces (SAF). There was so little media coverage of this release that I would have missed it entirely had I not visited Punggol SAFRA’s eMart. Out of curiosity, I obtained a pair for myself.

Billed as a shoe suitable for neutral to high arch feet, the Gel-Jolt features a sleek red-black colourway that, as far as I know, is exclusive to the SAF. Interested parties may purchase the shoe with eMart credits (SAF personnel only) or for $35.90, making it probably the cheapest ASICS running shoe on the market. Individuals with low arch feet or who desire greater support elements may instead opt for the newly released New Balance ME565v7 (also exclusive to the SAF) that’s also available for purchase at an identical price.

In this article, I review the design requirements, build quality, and ride experience of the Gel-Jolt.

Design Requirements

Standard issue military equipment typically adhere to the principle of ‘function over form’ - what matters is not how pleasing the equipment looks, but whether it serves the purpose it’s built for. Based on this principle, so long as the footwear dampens impact and protects one’s feet from the environment, it sufficiently meets military requirements.

People in the military come from all walks of life. Therefore, standard issue footwear should meet general standards for comfort and utility. In Singapore, this translates to design requirements for a budget-friendly shoe that’s suitable for medium to heavy weight individuals who run with a habitual heel-strike. Given that soldiers spend significant time on their feet, the shoe should also possess features that provide durability over varied terrains and prolonged usage.

Build Quality

My pair of Gel-Jolt measures at 22mm in the forefoot and 35mm at the heel, thereby featuring a heel-to-toe drop of 13mm. Incorporation of the namesake ASICS GEL in the heel positions the Gel-Jolt in the category of high-drop, heel-strike friendly shoes. ASICS High Abrasion Rubber Plus (ASICS’s proprietary rubber blend) covers the entire outsole, with deliberate cut-outs in the forefoot to enhance flexibility for toe-offs. Multi-directional grooves on the outsole provide excellent traction even on wet surfaces. The absence of deep lugs indicate that the Gel-Jolt is designed primarily for road running.

For $35.90, one should not expect the Gel-Jolt to feature high performance ASICS technology such as Flytefoam or Solyte. But neither should one settle for a styrofoam midsole. Fortunately, the Gel-Jolt adopts an ethylene vinyl acetate (EVA) midsole that decently absorbs impact and returns a surprisingly good amount of energy. The moderate stack of semi-firm EVA is also likely to delay midsole breakdown. The shoes include removable OrthoLite sockliners for added comfort.

Thick suede overlays are stitched over almost the entire upper. While overlays provide structure and support to the shoe, the sheer amount of coverage in the Gel-Jolt is excessive and unnecessarily contributes to the shoe’s hefty weight. The plastic heel cup is stiff and sturdy; designed to hold your heel firmly in place. The shoe’s tongue and heel collar are well-padded for comfort. Notably, the shoe only comes in 2E (wide) width; runners with narrow feet may find the toe box too spacious.

Nevertheless, this concern is easily remedied by wearing thicker socks.

Ride Experience

I’m relatively lightweight (+/-54kg), have low arch feet and run with a pronounced forefoot strike. The Gel-Jolt is a great example of a shoe that people like me should not be using. But I guess athletes can a be pretty stubborn bunch. That said, I have used the shoes for interval trainings ranging from repetitions of 200m (3km pace) to 2,000m (marathon pace), up to a distance of 10km. All runs took place solely on roads. No pains or injures resulted thus far.

In general, expect a stiff, semi-firm ride that dampens impact to a consistent degree from the first kilometre to the last. While not as soft and springy as Flytefoam, the EVA midsole returned a surprisingly good amount of energy at faster paces. Coupled with the high-drop, the Gel-Jolt works reasonably well with you to maintain a high cadence. This is a pleasant surprise for one who expected the shoe to do nothing more than merely absorb impact. Despite the lack of arch support (this is a neutral shoe after all), the sturdy wide base provides sufficient stability for heavy footfalls.

Alas, the Gel-Jolt’s heavy weight gains prominence as the distance increases. This is accentuated by the bottom-heaviness of the shoe - an inevitable tradeoff of for having a full-coverage rubber outsole. As the pace slowed, the shoe gradually felt more clunky and any semblance of responsiveness soon vanished. That said, the Gel-Jolt worked well to dampen repetitive impact; my legs never felt beaten up even after a 10km workout. Such considerations lock the shoe firmly in the ‘daily trainer’ category; a workhorse that eats up mileage but lacks performance attributes.

To be fair, the Gel-Jolt is not designed for racing. It’s built to withstand rough and heavy usage. Soldiers and civilians alike can benefit from the shoe’s outstanding durability, low cost, and reliable all-roundedness. Like the armed forces who diligently shield us from threats without demanding for praise and recognition, the Gel-Jolt serves its purpose without the need for fancy bells and whistles.

“You should breathe through your mouth when exercising as it allows you to take in more oxygen to fuel your muscles.”

This advice posits that bigger breaths result in higher blood oxygen saturation levels which, theoretically, improves muscular strength and endurance. It sounds obvious, doesn’t it? Your mouth is bigger and less likely to be obstructed compared to your nose, so it makes sense why mouth inhales should allow you to take in a larger volume of oxygen per breath. Similarly, mouth exhales allow you to expel every bit of that ‘toxic’ carbon dioxide that everyone warns you about. It’s a well-intentioned piece of advice … but woefully misguided and potentially harmful.

In this article, I outline the pitfalls of mouth breathing, detail the advantages of increasing carbon dioxide levels in your blood, and assert the benefits of nasal breathing in bolstering athletic performance.

 What is Oxygen Saturation and why does it matter?

Let’s start with some background information. The oxygen in the air that we breathe in is metabolised by our muscles to work efficiently. Oxygen saturation refers to the percentage of oxygen-carrying red blood cells that contain oxygen. An average person breathes about four to six litres of air per minute, resulting in oxygen saturation levels of approximately 95% to 99%.

Why not 100%? An oxygen saturation of 100% implies that the bond between red blood cells and oxygen molecules is too strong, inadvertently hampering the former’s ability to release oxygen to muscles, organs and tissues for metabolisation. In short, increasing oxygen saturation to 100% has no added benefits.

At any point in time, a healthy body carries a surplus of blood oxygen (>95%) even during periods of intense physical activity. You may in fact validate this through taking pulse oximetry readings during your next high intensity training session. Deliberately increasing oxygen levels is like pouring more water into a glass that’s already filled to the brim. So why do people still believe that it’s necessary to take large breaths to further increase blood oxygenation?

One reason may be the discomfort of breathlessness we experience when we partake in vigorous activities. Or when we’re having an asthma attack. The panting and wheezing suggest that there’s a shortage of oxygen coupled with an excessive build up of carbon dioxide in the body. Almost immediately, we take large breaths to correct this unbalanced state. As mouth breathing feels less obstructive, that’s the way most of us breathed in response.

And that’s where the problems begin.

The Bohr Effect and Hypocapnia

 In the words of Danish physiologist Christian Bohr, “The carbon dioxide pressure of the blood is to be regarded as an important factor in the inner respiratory metabolism. If one uses carbon dioxide in appropriate amounts, the oxygen that was taken up can be used more effectively throughout the body.”

Haemoglobin, a protein found in blood, carries oxygen from the lungs to tissues and cells. The crucial point, based on Bohr’s findings, is that haemoglobin releases oxygen when in the presence of carbon dioxide. When you take large breaths through the mouth, not only are you taking in high volumes of unprocessed and unfiltered air, too much carbon dioxide is also washed from the lungs, blood, tissues, and cells when you exhale. This decrease in blood carbon dioxide levels below the healthy range, hypocapnia, causes haemoglobin to hold tightly onto oxygen, thus reducing oxygen delivery to tissues and organs. As counterintuitive as it feels, bigger and more frequent breaths through the mouth when we ‘hit the wall’ do not provide the muscles and lungs with more oxygen, but actually reduces oxygenation even further. Hyperventilation begets more hyperventilation.

The Advantages of Nasal Breathing

Conversely, as you breathe through your nose, the gases are moved through scrolled, spongy turbinates which guide the inhaled air. The internal cavity regulates the direction and velocity of the air to maximise exposure to the vast network of arteries and veins. The mucus blanket warms, humidifies, and sterilises the air before it goes to the lungs. Due to these processes that occur within the nasal cavity, air inhaled through the nose encounters around 50% more resistance to the airstream - but results in 10% to 20% more oxygen uptake!

In addition, nitric oxide - an essential gas for vasoregulation, homeostasis, neurotransmission, immune defence, and respiration - is produced inside the nasal cavity and the lining of blood vessels laden throughout the body. Nitric oxide combats high blood pressure, lowers cholesterol, and prevents arteries from being clogged with plaques and clots. In the context of athletic performance, nitric oxide dilates the smooth muscle layer embedded in the airways, allowing for more efficient transfer of gases to and from the lungs during exercise.

The crux of the matter is clear: shut your mouth and breathe solely through your nose.

Run easy to run fast

All too often we hear advice to incorporate easy runs into our training schedule. Such runs are said to bolster recovery between hard sessions, while at the same time increasing our overall weekly mileage. The result is a supposedly ‘fresher’ body that’s primed to reap the aerobic benefits of future training sessions.

Anecdotal accounts suggest that easy runs are the ‘secret’ to achieve faster timings, and a growing body of scientific literature appears to back such claims. Overall, the gist is clear: easy runs are integral in elevating one’s performance. But what does it actually mean to run ‘easy’?

Base runs are not easy runs, vice versa

First, there’s a need to clear a common misconception concerning easy runs and base runs. Too often do runners mix both up, consequently failing to maximise the gains conferred from each type of run and sabotaging their own training in the process.

Base runs, as its name clearly implies, aim at maintaining your aerobic fitness. To achieve that objective, base runs are meant to be conducted at a moderate intensity. Using a scale of 1 (unimpeded breathing; lounging on a sofa) to 10 (short and rapid breathing; sprinting), base runs should be carried out at an intensity of 5 to 6. You should be breathing comfortably and able to hold a conversation. Base runs typically range anywhere from 60 to 120 minutes.

On the other hand, easy runs are meant to loosen up your legs and increase blood circulation. Such runs should not exceed 60 minutes in length (I personally stick to 40 minutes). In reference to the scale mentioned earlier, easy runs should be carried out at an intensity of 4 to 5. While it’s not exactly a leisurely stroll, easy runs should feel substantially easier than a base run. Done correctly, you should even be able to sing a song during an easy run!

As pacing is of minimal importance for an easy run, one should refrain from going fast. As simple as it sounds, this may actually be challenging for many runners. All too often do we find ourselves succumbing to faster paces once the body is adequately warmed up. Obviously, every runner’s easy pace will vary relative to his/her level of fitness. As a rule of thumb, the pace of easy runs should be at least two minutes slower than your marathon pace. Feel free to go even slower; in fact, I highly encourage you to do so.

Pole, Pole (slowly, slowly …)

In his book, Running with The Kenyans, Adharanand Finn observed that Kenyan runners typically train twice a day - a fast session in the morning followed by an easy run in the late afternoon. If you have been labelling your 5:30mins/km runs on Strava as ‘easy’, it may interest you that the world record holders and Olympic champions that Finn ran with often went at 7mins/km or even slower. Finn actually thought that the Kenyans were playing a joke on him by running so slowly (they weren’t).

When asked why the athletes deliberately ran at such paces, coach Ian Kiprono explained that doing so prevents the body and mind from dreading training. “If you always push,” he said, “the body will start to fear training. But if training is often easy, and then sometimes you push, the body will be more accepting”. Easy running thus confers both physical and mental benefits.

“This is Ethiopian doping!”

Like the Kenyans, Ethiopian athletes also incorporate regular easy runs into their training program. But instead of simply going really slowly, the Ethiopians devised a unique approach towards easy running: going in zigzags. As noted by Michael Crawley in his book cum anthropological study, Out of Thin Air, Ethiopian athletes make concerted efforts to blaze new trails by deliberately criss-crossing well-trodden paths. Instead of sticking to hard-packed trails, they consciously avoid the former in favour of less firmly packed ground. Such efforts may sometimes lead them to scramble through rocky terrains, or even though muddy segments. This practice of zigzagging, combined with various environmental obstacles, inevitably forces the athletes to slow down.

Interestingly, Crawly discovered that the practice of zigzag running was not handed down from coaches. Instead, it was a spontaneous idea born from the athletes themselves. “This is Ethiopian doping!”, claimed one of the athletes, “If you run like this you can do more without getting injured”. Crawley surmised that by avoiding firmly packed ground, the athletes also avoided repetitive strain on the muscles incurred by running in a straight line on the road. “No one is planning to go zigzagging through the forest,” explained coach Meseret, “but unintentionally they do a kind of training like that, and it gives them an advantage to be the best athletes in cross-country races.

” The Art of Easy Running

If anything, the Kenyan and Ethiopian experiences teach us that easy runs are adopted even by elite athletes. And since it works for them, perhaps we too may glean some benefits from easy running.

Assuming that you have made the decision to incorporate easy running into your training plan, all that remains is to put theory into practice. As there are no rules dictating how easy runs are to be conducted, here are three guidelines that you may consider:

1. Minimise emphasis on pace; if you think you’re already going slow, go even slower.

2. Have a running buddy; converse at length with each other. It breaks the monotony and prevents each other from subconsciously revving up the pace.

3. Pick a challenging environment; let your pace be dictated by the environment. Walk, zigzag, or scramble up rocks if necessary. But always do so at a comfortable pace.

An Unexpected Revolution
In late 2020, I was introduced to a book that unexpectedly revolutionised the way I ran. Titled ‘The Lost Art of Running: A Journey to Rediscover the Forgotten Essence of Human Movement’, the book was authored by Shane Benzie, a running technique coach and movement specialist. Benzie had travelled extensively across the world and worked with diverse groups of athletes and indigenous peoples in some of the most extreme environments in the world.

Fascia: The Thin, Fibrous, Stretchy Tissue
Like me, Benzie’s revelation occurred unexpectedly; it was his attendance at the ‘Myofascial Anatomy and Dynamics Workshop’ that triggered the change. “Many people have become increasingly frustrated by the anatomy of individual parts.

We have this very sophisticated system of labelling everything, yet when we see an animal or a human moving, we see a complete integrated body,” the speaker, James Earls, proclaimed, “The inconvenient truth is that our conclusions in anatomy just don’t stack up.”

Earls then told his audience to envision portioning a large slab of raw meat and to pay special attention to the tissue that surrounded each piece - the fascia. It was dull and grey, easily missed but vitally important. “Fascia is the fabric that holds us together,” he continued, “Appearances can be deceptive. Fascia is - quite literally - one of the most dynamic things in the human body”. Fascial bags hold organs and muscles together. Every individual muscle fibre and each bundle of fibres were held in place by a series of fascial bags, coming together at the muscle ends to form thick, strong tendons. “When you stretch them, these tissues capture and can momentarily store the resultant energy before returning it into our system to help us move,” asserted Earls.

Think of how an elastic band works. As you stretch one end of the band, energy is stored up till the point when the band is released and it springs back into its initial state. The fascia works similarly as a web of stretchy fibrous tissue that envelops your entire body. In other words, elasticity is literally embedded within you.

Tensegrity: Short for ‘Tensional Integrity’
Contrary to popular belief, the skeleton is not a stabilising structure from which everything else hangs. Instead, as Benzie noted, “our bones float in the soft tissue - in a sea of tension - and that the soft tissue adjusts the stiffness of the system in response to the forces acting on the body”. Unlike the screws and wires that hold the dummy skeleton in your local science lab, it is the myofascial system that holds everything together in reality. But what does this imply for running?

“Each bone has its own little trampoline that it sits in and it will bounce within that trampoline following every foot strike,” explained Earls, “As ground reaction forces push up, gravity pushes it down and momentum encourages it mostly forwards. Like a trampoline, each deceleration experienced by the bone will stretch the surrounding springs or, in our case, the elastic tissues, and this helps us increase efficiency of movement. It is all a suspension system helping to dissipate landing forces through the body so the shock of impact is not taken only by the foot or isolated to the lower limbs. The forces are also spread into the elastic myofascial tissues to load elastic energy, which can then assist with the recovery movement”.

Put simply, the tensegrity system harnesses the fascia’s natural stretchiness and bounciness to propel movement. It works just like how you could pull an elastic band back and forth to create fluid motion. If you stretched it, the band recoiled back to its initial state. If you compressed it, it functions like a spring. If you tried to pull it apart, its resistance is inspiring. Let us now consider how to harness our potential to be elastic, synergistic, fluid and connected in our movement.

Foot Placement: Tripod Landing
What is the best way to dissipate impact? Imagine dropping a bowl to the floor. What happens if the whole lip of the bowl lands on the ground at the same time? The bowl makes a hollow pop as the impact is dissipated equally around the edges. Unless there are preexisting fault lines, the bowl is unlikely to break. But if the bowl lands on an edge, it is very likely that it would break at the area of impact.

Applying this principle to our foot, Benzie advocated for a tripod landing. This takes advantage of our natural ‘dome’ (arches) by landing with a full foot. Benzie was particularly critical of heel striking, noting that “All of the force from landing will go up through that straight leg, sending shocks through your ankle and knees and making next to no use of the natural elasticity in your body … With one foot always on the ground and with little to no height in their stride, what they are in fact doing is walking”.

Benzie believes that one of the reasons why we regress into this style of fast walking is our fear of impact. Running loads our foot with several times our bodyweight, so it’s not surprising that impact is viewed as running’s nemesis. Many believe that impact causes injuries and hence should be minimised as much as possible. Shoe companies capitalise on this fear by selling maximalist shoes and cushioning systems that promise to reduce injury rates. Runners on their part consciously force themselves to pitter-patter around as if running on thin ice because they are afraid of the ground.

Are such fears justified? While Benzie did not directly address these claims, he is convinced that impact is inevitable and runners should instead make good use out of it. “Every time we make contact with the ground, it’s an opportunity to create elastic energy,” he claimed, “we do this by loading our body and propelling ourselves forwards using our elastic system”. Visualise your foot as a spring: each time you land, the impact is absorbed by the ligaments, tendons and muscles as they tense up and returned with elastic force when we propel ourselves forward. The lesser the impact, the lesser the energy transferred and we find ourselves sinking into the ground.

Does this mean that runners should land with excessive force to maximise said elasticity? Absolutely not, that’s a recipe for disaster. There aren’t many springs that can withstand a hydraulic press. Even if they do, they’ll be severely bent out of shape and lose all elastic properties. So how much force is ‘enough’? Here is where the importance of proprioception comes in.

Shoes: Trade-off between Proprioception and Protection
Shoes change our perception of our movement by dulling our sense of the ground. To be clear, Benzie does not advocate for a particular type of shoe. What matters for him is how much the shoe affects our natural elasticity by influencing proprioception. In this regard, minimalist shoes often do ‘too much too soon’ by placing tremendous strain on our lower leg muscles and tendons, particularly on the calf and Achilles. Injury thus becomes a significant possibility especially if the runner in question is a long-time heel striker transitioning to a forefoot strike.

On the flip side, Benzie discovered that runners consistently recorded significantly more impact forces when running in maximalist shoes. He surmised that this was due to two possible reasons. First, having a thick wedge of cushioning meant that the runners’ perceived themselves to be
protected and can hit the ground harder. They therefore land harder and end up putting more force through their legs. Second, runners hit the ground harder as they have no idea what’s going on under their feet. Without sufficient sensory feedback, our ability to move well is hindered.
Runners thus tend to land more forcefully to make up for the lack of sufficient ‘ground feel’.

With these considerations in mind, Benzie concluded that what we really should do is to “ask ourselves how much rubber we really need between ourselves and the ground. It’s a trade-off between proprioception and protection. We want to protect our feet from the elements but also allow those ingenious things to do their work.” For him, shoes should be designed to allow runners to move through their environments efficiently (grip for rocks and mud etc.). There isn’t much point in a shoe that claims to add a spring to our step if our interaction with the ground is incorrect to begin with. In reference to the current proliferation of expensive shoes, Benzie stated that “We cannot buy our way out of trouble. There isn’t a pair of trainers in the world that I think enhances performance. They all to a degree inhibit it - it’s just about how much. What we should be investing in is good, efficient movement. And, if we get it right, this can truly enhance our performance. What’s more, it’s completely free”.

Cadence: Between 175 and 185 Steps per Minute
When the aforementioned James Earls was posed the question of what the best running cadence should be, he replied that “The way in which we land is designed to maximise the elastic energy by optimising the energy captured and ensuring it is efficiently returned to our system by using a 180 cadence. If the energy is held for too long in the fascia it begins to dissipate and is lost to us, a process called hysteresis. Turnover of the stride is therefore equally important if we wish to be ‘elastic runners’”. In other words, our optimum cadence would be somewhere between 175 and 185 steps per minute as this is our body’s natural frequency associated with the creation, storage and release of elastic energy.

However, by focusing solely on cadence, the runner in question would merely be shuffling around with quick feet, a shorter stride and most importantly, getting very little from vertical oscillation. As a result, the runner would therefore be “completely sucked to the ground, far less dynamic and most likely struggling with their breathing”. But why the emphasis on vertical oscillation? Doesn’t an upwards bounce signify wasted energy, as critics tend to say?

Stride Length: Create a Bounce that takes us Upwards and Forwards
Cadence and stride length are inseparable. If we overstride, it would be difficulty to increase our cadence without dramatically shortening our stride length. As noted previously, even if we managed to increase
our cadence, we would likely regress into a pitter-patter that has us sucked into the ground.

Contrast this with elite Kenyan runners. Chances are that they run upright, lifting their knee in a cycling motion and landing with a tripod platform, knees bent slightly with the other leg already on the way back. A powerful form that looks both beautiful and effortless. Throughout the entire gait cycle, their whole body remains tall and upright. Their strides are fluid and they spend very little time on the ground. Notably, they are not visibly accentuating their stride length. Their leg do not stretch out far forwards. And yet Kenyan runners do record some impressive stride lengths. How is this possible?

The secret is to create a bounce that takes us upwards and forwards. As Benzie said, “If we are moving forwards through the air and cycling our legs underneath us as we go, we will land further forwards than we would have but with our foot making contact underneath our body. Height essentially gives us room to work”. Consider his illustration:

By gaining some height to cycle your legs, you would be able to land further through your running cycle. This also means spending less time on the ground and not shortening your stride.

Posture: Tall and Upright
Utilising our fascial system will allow us to take full advantage of our body’s natural elasticity, thereby reducing the workload on our muscles. Muscles tire and need fuel, so it helps to alleviate some stress from them. If you run hunched over and slouching, the elastic bands running through your body will have very little recoil to return significant elastic energy. But if you run tall and upright, you will pull those elastic bands tight and develop a natural recoil that propels your muscles. And the best part? The fascial systems does not require fuel like muscles do and they don’t tire. If you want to move efficiently and effectively, then make use of this natural elasticity.

Alas, our dynamic posture is highly dependent on our everyday posture. How we stand, walk or sit will affect how we run. We are what we repeatedly do; good and bad habits will deeper ingrain themselves the more frequently we perform them. As such, it is imperative that we don’t sabotage ourselves by repeating bad habits. Whenever you feel the urge to slouch, imagine giant elastic bands running up from your toes to the top of your skull. Consciously remind yourself to stand upright, not be held upright. When running, run tall with your chest out; create a bow-like form, with eyes gazing upon the horizon. Feel the elastic tension in your body and utilise your posture to pull the fascial system tight to take full advantage of the body’s natural elasticity.

Lean: Not from the Waist, but from the Ankles
A forward lean contributes significantly to our propulsion by employing gravity in our favour. The problem is that runners are typically taught to bend forwards at the waist in order to lean. What we should be doing instead is to fall forwards from the ankles to ensure that the whole column of your body goes with you in a bow-like form. The more we lean, the more our stride opens up to accommodate the lean. As such, lean more to speed up as our stride increases, lean less and our stride shortens and slows us down.

Take Ownership of Your Movement
The human body is designed to move, and movement is what will make us better athletes. The problem with today’s sedentary lifestyle is that many of us have simply forgotten how to move beautifully and efficiently. Practising running as a learned skill rather than treating it as a series of mechanical movements can be both liberating and exciting. Don’t think of yourself as a stiff, creaky body comprised of countless parts. Instead, think of yourself as being elastic, fluid, connected and synergistic.

When changing or adopting new movement patterns, the initial shift will feel tiresome and draining. This is natural and expected; your body is expanding more effort to (re)learn movement patterns. The brain naturally craves efficiency, even if that means being efficiently inefficient. I urge you to persevere through the initial weeks of transitioning as the rewards of moving beautifully and efficiently are tremendous. The new movements will feel awkward and difficult, but in time your brain will realise that it is more efficient and will eventually embrace it.

The best way to strengthen the body for running is to simulate dynamic running movement. This is near impossible with most running drills and specific strength exercises as they are not designed with a synergistic body in mind. Alas, the best way to improve your running is to run. Do not do intervals solely for the aerobic benefits, but do so also because intervals are an opportunity to improve your running form. Focus less on mileage and more on beautiful relaxed movement. Five kilometres of running with a good form will confer more benefits than 10 kilometres of slogging through with a bad form.

Take ownership of your movement. Run beautifully.

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Note to Readers:
I give full credit to Shane Benzie for all the ideas, concepts and illustrations that are present in this article. I have incorporated his advice on harnessing elasticity in my running form and have experienced the benefits firsthand. It is with this confidence in his teachings that I now share my key takeaways with the wider running community in Singapore. As Benzie said: “It’s never too late! Start taking ownership of your movement. Trust me: it’s the best investment you will ever make”.

Sisyphus agonises. The boulder he rolls weighs heavier with every step taken towards the summit. His face contorted and his muscles screamed in protest from the immense effort to place one foot in front of the other. At long last, he nears the summit. Just a few more strides to the top … and then the inevitable happens. As it always has and always will. The boulder slides from Sisyphus’ grasp and rolls back down to the mountain’s base. It is there the silent monument remained, awaiting Sisyphus’ return.

This is Sisyphus’ punishment for his repeated defiance against the Gods. An ouroborosian toil that continues ad infinitum. Sisyphus will roll the boulder up the mountain. Sisyphus will watch as the boulder rushes down to the bottom. Sisyphus will descend and will once again roll the boulder up the mountain.

It is during that return, that pause as Sisyphus considers the futility of his task, that is the focus of this article.

The Tragedy of Consciousness

If Sisyphus’ fate is tragic, it is only because he is conscious. Sisyphus knows he essentially leads an empty existence. For no matter how much Sisyphus exerts himself, the universe is oblivious to his efforts. His protests and wishes are answered only by the deafening silence of the abyss. His endless labour will result in nothing.

Does Sisyphus’ existence differ from that of any of us? Waking, breakfast, transport, study/work, lunch, study/work, transport, dinner and sleep. Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and Sunday. A path so thoughtlessly and easily followed, rarely does one ever question its comfortable rhythm.

But one day, a seemingly innocuous question arises: “Why?” And in that moment, the illusions are lifted, replaced by a sense of weariness and realisation. Our daily rituals reveal themselves as habituated mechanical movements. Words are replaced by symbols strung together, further replaced by noises emitted from fleshy beings. You gaze in wonder at how those sounds and symbols managed to elicit different responses each time.

Everyday objects also reveal their foreignness. The steak on your plate is replaced by a bloodied piece of cadaver. The scented candle gracing the alter is replaced by melting wax set on a pile of rotting wood. The clothing you wear are replaced by pieces of fibre and skin stripped from dead plants, insects and corpses. You look at yourself in the mirror and ask aloud: “Why am I alive?” The mass of aging skin, flesh and bones in the reflection does not reply.

The discomfort one experiences when confronted with one’s own existential uncertainty has been characterised by philosophers as ‘angst’, ‘anxiety’ and the like. Such terms aptly illustrate our deep desire for familiarity and clarity. Understanding the world means reducing it into human terms. It means creating myths and explanations to imbue some semblance of meaning and control. If one believes that the universe is ordered and responsive rather than indifferent and coincidental, one’s feelings of anxiety would be soothed and calm restored. It’s no wonder why we desperately cling to rationalisations and comforting lies, however incredulous.

We need to differentiate between what we know and what we think. We know that man is mortal. We think that our existence serves some purpose. The former is a practical assent, the latter is a simulated ignorance. It is the latter that is unique to our species. Thought allows us to embrace ideas and ideals that give us a peace of heart. But the deeper we allow ourselves to wallow in this appearance of calm and familiarity, the greater the intensity of angst when the illusion shatters. One day, the cracks will show; the “Why?” will be asked. We know that there will not be an answer. What happens then?

Sisyphus’ boulder; Kilian’s mountain

On 27th November 2020, world-renowned Salomon athlete Kilian Jornet attempted to run for 24 consecutive hours on a track in Norway. We all know how it ended: Kilian dropped out after running 134.8 kilometres in 10 hours and 20 minutes due to an onset of sharp chest pains and dizziness. An impressive feat for any runner, but relatively unremarkable by Kilian’s own standards.

The outcome of the attempt is irrelevant. What interests me are Kilian’s thoughts as he ran loops around the track. Here is a man who pushed himself to run in ovals, covering great distances yet not actually going anywhere. The irony of this activity is obvious. At some point during his run, Kilian is bound to ask himself: “Why am I doing this?”

Kilian publicly announced that he had his sights set on breaking the 24 hour world record held by Yiannis Kouros (303.306 kilometres). But I’m certain that that is not the true impetus for Kilian to attempt his 24 hour challenge. After all, so what if he breaks the record? Kilian’s record would in turn be broken and forgotten at some point in the future. Like countless others before him, time will eventually erode all memories of Kilian’s existence and his achievements.

Why then does the young Spaniard continuously seek out new challenges? Surely not for fame and fortune. Kilian himself stated that he disliked the limelight. To prove something? To whom? What’s there to prove? Kilian himself will cease to remember his own achievements when he dies someday in the future.

For Kilian, taking on challenges is a means of self-discovery. As he explained at an interview, challenges enable one “to find out whether we can overcome our fears, that the tape we smash when we cross the line isn’t only the one the volunteers are holding, but also the one we have set in our minds? Isn’t victory being able to push our bodies and minds to their limits and, in doing so, discovering that they have led us to find ourselves anew and to create new dreams? […] I like discovering new mountains, new valleys, new places. Running is just a way to get there faster.”

Alas, Kilian’s self-imposed challenges and mountain expeditions are inert and indifferent to his efforts. Like Sisyphus’ boulder, these concepts and places do not care whether Kilian succeeds or fails, lives or dies. Yet, it is in them that Kilian simultaneously accepts and rebels against his anxious existence. It is in them where Kilian is liberated from the binds of rationality and where he fully embraces the absurdity of his endeavours.

After the 24 hour event, Kilian posted a short reflection on Twitter: “Thanks to all for your support. During the run I felt a sudden sharp chest pain and needed to spent the night on observation. Races sometimes don’t go well … so it is a good excuse to try it again ;)” Mirroring Sisyphus before him, Kilian restarts his ascent.

All is well

As Sisyphus returns to his boulder, I imagine melancholy arising in his heart. The pointlessness of his toil would shake even the hardiest of men. This is the boulder’s victory; despair sometimes too heavy to bear. But crushing truths perish when acknowledged and embraced. The sadness does not last. For despite knowing the tragedy that is his existence, the boulder is the one thing that links Sisyphus to this world. Sisyphus’ arduous fate is his own. As he observes the boulder rolling down the mountain’s steep slopes, Sisyphus remarks:

“Despite the futility of my task, I conclude that all is well.”

All of Sisyphus’ silent joys are contained in his boulder. The struggle towards the heights is itself sufficient to fill the void in man’s heart. One must imagine Sisyphus happy.

A Tale of Two Runners

At a training camp, two runners of similar fitness are preparing for an upcoming half-marathon. Both adhere strictly to similar diets and training regimes as dictated by their coach.

On race day, Thomas, who suffers from narcolepsy (a disabling neurological disorder), consumes a quarter tablet of modafinil as prescribed by his medical doctor. For Thomas, modafinil is essential in managing the risks of uncontrollable and debilitating daytime sleepiness.

Alan, who witnessed Thomas consume the modafinil tablet, prepares himself by drinking an electrolyte solution. He then proceeds to wear special clothing that reduces wind resistance and slips on a pair of high-tech performance running shoes. Thomas, who comes from a humble background, simply donned the event-issued apparel and a beaten but comfortable pair of sneakers.

The race was a hard fought battle between Alan and Thomas from start to end. In a dramatic sprint finish, Thomas beats Alan by a margin of 0.2 seconds and is awarded the championship trophy.

Alan, bitter from his defeat, marches to the race officials and informed them that Thomas consumed a suspicious tablet prior to the start of the race. A subsequent urine test revealed that there were traces of modafinil - a prohibited substance according to World Anti-Doping Agency regulations - in Thomas’ sample. Spurred by this discovery, Alan insists that Thomas be stripped of his title and the prize rightfully awarded to him instead.

“The drug Thomas consumed gave him an unfair performance advantage,” Alan argued, “by awarding him the championship title, the race organisers are not only knowingly disregarding international regulations, they are implicitly endorsing the use of illegal performance enhancing drugs.”

Thomas, now aware that he unintentionally breached the rules, attempts to reason that the modafinil he consumed was a medical prescription required for his wellbeing; he never had any intention to cheat. Thomas also added that Alan donned performance gear that already conferred him a significant advantage over his lesser equipped competitors. As such, he rebutted that Alan too is guilty of unfair performance enhancement.

Assume that you are one of the race officials. Answer the following questions:

(1) What is the right thing to do?

(2) What are the reasons supporting your decision?

 Rules delineate (un)acceptable behaviours

If one is concerned solely with legality, this case would have a straightforward outcome: Thomas should be stripped of his championship title and the award conferred to Alan. Moreover, Thomas would likely be slapped with a competition ban amounting to several years as penance.

Competition rules delineate a set of acceptable behaviours of which players are not permitted to stray from. Rules regulate behaviours in a way that ensure competitions are conducted in a fair manner. If rules are not strictly enforced, what’s stopping athletes from engaging in all manners of unsavoury behaviours to gain advantages over each other? Furthermore, if we are tolerant of athletes skirting the rules at the expense of others, then what’s the point of even having competitions? Without rules, the concept of fairness itself loses its meaning. For such reasons, one may thus assert that rules are meant to be followed regardless of circumstances.

What’s considered as ‘unethical performance enhancement’?

While most would agree that rules are necessary in competitions, the challenge lies in determining what sort of behaviours are permissible. Performance enhancement, in particular, is a tricky issue. Does the act of consuming a drug, as per medical prescription, in order to manage a disabling neurological condition count as unethical performance enhancement? One may argue that being so based on two factors. One, the subject’s locomotive ability is improved through artificial means not shared with other competitors. Two, the means conferred other advantages that the subject would not otherwise have (sharpened senses etc.). Hence, usage of the prescribed medical drug should not be permissible in competitions on the grounds of fair play. Either you follow the rules that apply to everyone equally, or you drop out of the competition entirely.

But this interpretation of performance enhancement is not without problems. First, individuals like Thomas may be born with such disabling afflictions or may inadvertently develop them over the course of their lives. Why should they be penalised for taking measures to achieve some state of normalcy relative to their able-bodied and healthy peers? If fairness constitutes the bedrock of competitions, shouldn’t these athletes be permitted the means to level the playing field? Wouldn’t the denial of such means be considered discrimination?

Second, is Alan himself guilty of engaging in mechanical doping by utilising specialised equipments that may not necessarily be available to those of more modest means? Even if such products are available in the open market, prices and supplies can be controlled in such a way that limits the type of consumers that may purchase them. Consider, for example, how Nike’s elite Alphafly racing shoes retail at approximately $459, with prices rapidly climbing in the aftermarket. While winners are not determined by the shoes they wear, having a pair that has been deliberately engineered to increase running efficiency certainly makes a tangible difference in performance at the competitive level.

In an environment whereby advantages can be bought and sold at the right price, the sting of inequality sharpens between competitors. Given that people of different backgrounds have access to different options (or lack thereof), shouldn’t we then restrict rather than support the use of performance enhancing equipment to preserve a level playing field to the greatest extent possible?

Doing so, however, leads to a slippery slope; one may argue that almost every piece of modern equipment used by athletes today confer some degree of performance enhancing benefit that may not be available to all. The lines are even blurrier when it comes to delineating legal and illegal performance enhancing drugs and treatments (brain stimulation or red light therapy, anyone?)

Should we then go to the extent of mandatory fasting and stripping everyone naked to ensure a fair competition? Most of us would probably reject such controlling measures. But doing so still leaves us in an awkward position:

Where and how should we draw the line between acceptable behaviours and cheating?

The Circuit Breaker (CB) measures are lifting, signifying a small victory in Singapore’s fight against COVID-19. The air of relief is palpable across the island. At long last, life in the city may return to some semblance of normalcy.

Interestingly, the semi-lockdown experienced by citizens have spurred many to explore the nearby parks and trails. Unfamiliar faces now crowd familiar spaces, sometimes to the chagrin of the venues’ pre-CB regulars. Sure, there is room for improvement in terms of practicing the right running etiquette among novice runners. But by and large, it’s good to see that more people are picking up our beloved sport for health and recreational reasons.

Of course, not everyone would continue their training runs once the CB measures are lifted. When the various sporting facilities reopen, it’s likely that many would return to their favourite sports. Even so, a good number may pursue their new interest in running. Some may even decide to kick it up a notch and sign up for races.

Herein then lies the basic question that comes to mind amongst those embarking upon their journey to become a ‘serious’ runner: “How should I pick a running shoe?”

(1) Aesthetics

Looks aren’t everything, but when it comes to motivation, donning a fresh pair of stylish running shoes goes a long way in getting us out onto the road. Colours, silhouette, and design are all visual cues that influence our decision on whether we’ll even consider of a pair of shoes or not.

Human bias is such that we will repeatedly reach for what we find attractive. Hence, pick shoes that are visually appealing to you. If you believe you look good, you’ll feel good. If you feel good, you’ll run better. Still, beauty is only skin deep. Having a pair of stylish sneakers may get you running, but if they’re downright uncomfortable, that first run in them may well be its last!

(2) Fit

Having narrowed down a couple of attractive shoes, it’s now time to try them on! Contrary to popular belief, modern running shoes rarely require a ‘break in’ period. That ‘break in’ mindset probably trickled down from the 1980s, when most running shoes were typically made from stiff leather, suede and nylon.

With synthetic materials such as engineered mesh and knitted uppers, running shoes today are generally pliable right out of the box. As such, they should fit comfortably the moment you first slip them on. But how do you judge whether a pair of shoes fits ‘comfortably’?

Two considerations: [i] Is there room in the forefoot for your toes to splay? [ii] Is there any heel slippage? If there’s any pinching or tightness anywhere, go up half a size. If the foot slides around in the shoe, go down half a size. Never assume that the shoes will somehow fit better over time. They won’t.

To approximate your foot’s position during a running gait, stand up straight and then bend your knees slightly. This is likely how your leg will be positioned when you land on the ground. Ensure that your toes do not touch the front of the shoe when doing so. If there is sufficient room in the forefoot and minimal heel slippage, trust me, it’s unlikely that you’ll ever suffer blisters wearing those pair of shoes.

 (3) Arch support / stability features

My opinion is that footwear support and stability features are necessary if and only if a podiatrist explicitly recommends them for you. If not, beware the dangers of misdiagnosis and over-diagnosis. The former would almost certainly exacerbate an injury, the latter risks causing more harm than good by attempting to ‘fix’ a non-issue.

Humans naturally pronate. Pronation is your body’s natural way of balancing itself during any high-impact activity. Despite all the advances in sports physiology and biomechanics, I hesitate to assume that we know better to ‘correct’ Nature. Hence, I recommend that you trust your body to do what it already does naturally.

Go for neutral shoes unless doing so is contrary to professional medical advice. Do not fret over having a textbook running form. Stay clear of shoes that claim to ‘correct’ your form by significantly altering your running gait. Let’s not forget that Emil Zatopek clinched the 5,000m and 10,000m Golds at the 1952 Olympic Games in spite of his distinctive running style and basic racing flats. As the legend himself said, “This isn’t gymnastics or ice skating, you know.”

(4) Price

Expensive running shoes are not necessarily ‘better’ compared to their lower-priced counterparts. Companies will market a bundle of novelties (special plates, special foams, special features etc.) in a bid to justify ostentatious retail prices. Many of such shoes typically go on discount a year after their release.

Alas, the true value of a shoe (in terms of dollar cost per kilometre) can only be determined after miles of usage. And a shoe that fulfils the criteria of Aesthetics and Fit are likely to be well-worn, regardless of its price. Thus, let your decisions be guided primarily by those two factors. Price always comes secondary. Do not be misled by a running shoe company’s marketing pitch; not all that glitters is gold. Remember, the biggest gains in speed and endurance come not from better shoes, but from better training.

Don’t complicate running

There are many intricacies that can be delved in to greater detail beyond the four factors mentioned above. Topics like heel-to-toe drop, midsole material, the ethics of performance enhancers, whether carbon-plated shoes should be banned … such technicalities continue to be widely debated among the running community. But for new entrants to our sport, such debates hardly matter; running is primarily about having simple, unadulterated fun.

For what it’s worth, I believe that running should remain simple and free, metaphorically and sometimes literally. My current favourite shoes are a battered pair costing below $100. It features no fancy gimmicks; just a brand-less slab of midsole EVA foam and outsole rubber glued onto an engineered mesh upper. At the time of this writing, I’ve logged approximately 500km in them. I foresee them lasting up to 800km, hopefully even further. It looks and feels unremarkable vis today’s high-tech $349 racing shoes. Nevertheless, my well-worn pair of shoes do a fantastic job of introducing me to new places and fresh experiences. What more could I ask for?

In April 2020, life in Singapore came to a standstill with the implementation of ‘Circuit Breaker’ (CB) measures meant to curb the community spread of COVID-19. With the closure of all non-essential services and public sporting facilities islandwide, there have been a surge in visitors to parks around the country. Crowds gathered en masse to recreate in parks, seemingly oblivious or blatantly disregarding the dangers of a global pandemic.

Overview

In this article, I argue that the proactive personal decision not to visit parks may save lives and prevent causing death(s). My argument is presented in three parts. First, I reason why densely populated areas such as parks are highly likely to facilitate mass viral transmissions by means of asymptomatic carriers. Second, given that adhering to strict social distancing protocols is not always feasible in densely populated parks, I maintain that the best way to prevent infection is to avoid such areas entirely. Third, I address the flawed argument that one’s personal actions are too insignificant to make a tangible difference in the global fight against COVID-19. The article concludes by reiterating our individual responsibility to ‘flatten the curve’; more will be infected if we do not take it upon ourselves to act with civic mindedness.

The dangers of asymptomatic carriers

Given our current knowledge of COVID-19, the public policies implemented, and the social mentality of the average citizen, we may make four evidenced observations: [1] COVID-19 is significantly more contagious and deadly as compared to a typical flu virus. [2] There are asymptomatic COVID-19 carriers lurking undetected in our midst. These individuals are likely to be unaware that they are infected and would go about their schedules as per normal, unwittingly spreading the virus. [3] As there are presently no regulations in place forbidding access to all parks and park connectors, it is reasonable to posit that people (COVID-19 carriers included) will continue visiting these public spaces to exercise. [4] One’s natural optimism bias (‘I won’t be so unlucky to get infected.’ or ‘There’s no way I can be a carrier!’) would lead one to downplay the dangers of COVID-19. This false sense of security may be bolstered if one takes some form of
added precaution.

We may thus induce from these four observations that there is a high likelihood that densely populated public areas such as parks continue to pose a significant threat to public health and safety due the plausible presence of an unknown number of asymptomatic COVID-19 carriers. Put bluntly, you have no way to be sure whether the person you meet in the park could get you infected. Worse, you have no way of knowing if you are responsible for infecting others.

The limits of social distancing protocols in crowded parks

The physical limitations of space in Singapore is reflected in the size of our parks. Consider, for example, the narrow pathways or trails of certain parks that rarely stretch more than several meters wide. Current social distancing protocols recommend a gap of at least one to two meters between persons, but this only applies to slow-moving or stationary individuals under low wind conditions.

Unfortunately, such ideal conditions do not apply when you are in an environment surrounded by crowds engaged in vigorous activities. Under such circumstances, forceful movements and labored breathing will result in droplets being spread over a wider area (particularly so in a runner’s slipstream, the area directly behind the runner), significantly increasing the risk of contamination if one merely adheres to a social distance of one to two meters. We obviously do not want to be covered in a stranger’s bodily fluids, but maintaining a reasonable safe distance may not be feasible given the space constraints of crowded venues. The solution? Avoid such areas entirely.

Do I make a difference?

One may argue: “If you’re so scared of COVID-19, then just stay at home lah! What I do is my choice, who are you to tell me what to do? It’s not illegal for me to exercise at the parks anyway!” Arguments of this sort have been raised umpteen times, fueling unnecessary tensions among the population. Such arguments typically feature two premises. First, that the autonomy of one’s choices - personal liberty - should be exercised to the extent that one’s actions are not illegal. Second, that one’s actions do not make a difference to the well-being of the collective. As such, since personal liberty is upheld, and that one’s individual actions are insignificant vis collective well-being, it is thus permissible for one to take actions that are not explicitly deemed illegal by the law. I shall now illustrate why both premises are flawed.

1) ‘I can do whatever I want, so long as it’s not illegal.’

A challenge lies in convincing someone not to do something that is not illegal. As legality is deeply ingrained into our civic consciousness, it’s not surprising that people typically assume that whatever actions the law permits is ‘right’, ’correct’ or ‘not wrong’. The relationship between legality and morality is complex, and will not be examined in detail here. It suffices to say that what is legal does not equate to what is moral.

Attention is now drawn to the mentality that liberty is interwoven into our legal institutions; specifically, the assumption that laws are necessary and sufficient determinants of individual behaviors. This assumption is flawed for the following reason: deference to laws is not always required in deciding what to do. For example, there is no rule prohibiting self-harm. It is left to personal discretion whether to follow through or not. Likewise, there is no regulation prohibiting you from willfully exposing yourself to the risks of catching COVID-19. But in doing so, you knowingly and intentionally increase the risks of harming yourself and others - and that says something about your moral character. In short, ‘can’ does not imply ‘should’.

2) ’There are millions of people; my individual actions won’t make a difference.’

In the previous paragraphs, I expounded on the dangers of COVID-19 and the limits of social distancing protocols in crowded parks. Unfortunately, the dangers are usually grossly underestimated due to one’s natural optimism bias. Unless one sees a COVID-19 patient gasping for air and dying before one’s very eyes, the horrors of COVID-19 may seem abstract and distant.

Alas, the presence of even one asymptomatic carrier in a crowded venue is sufficient to create a devastating impact on the community. Given the immense difficulty of identifying COVID-19 carriers in a population of approximately 5.85 million people, there is high likelihood that many carriers remain undetected. It is worth reiterating that there is a heightened possibility that you may encounter a carrier at crowded venues. You yourself may even be an asymptomatic carrier. As such, if we do not take social distancing measures seriously or proactively alter our individual behaviours to avoid crowds, more people may die as a direct result of our actions.

Flattening the curve.

Some maintain that the right thing to do is that which creates the greatest good for the greatest number. Others assert adhering to a categorical imperative, or manifesting the right virtues. Regardless of your guiding moral philosophy, I believe that the current climate is one of the rare few circumstances whereby all can agree that the right thing to do is minimize, to the greatest extent possible, the possibility of harm inflicted unto others. Engaging in physical activity is not wrong, but necessary precautions must be taken when doing so. That includes sacrificing some of the freedoms we used to enjoy, such as running at our favorite parks or park connectors. Throughout history, sports has been, and continues to be, a medium capable of igniting positive change. Do not let its name be tarnished by civic irresponsibility or willful ignorance. Each and every one of us are directly responsible for ‘flattening the curve’. We are already in a position to answer the question posed in the beginning.

Do I make a difference? I might.

Being cooped up at home is no fun. Doubly so if you’re a sportsperson who typically spends a great deal of leisure time outdoors. Nevertheless, extraordinary times call for extraordinary measures. With COVID-19 spreading rapidly throughout throughout the globe, all of us play a part in flattening the infection curve, even if it means sacrificing the freedoms and activities we used to enjoy.

No one truly knows how long the COVID-19 pandemic would last. There are calculated predictions, but those fancy graphs and complicated figures are guesstimates at best. Playing by the worst case scenario, many races have been cancelled or postponed. Scrapping of notable events such as the Sundown Marathon paved the way for other race organisers to follow suit.

Why train when there are no races to compete in?

Racing represent a significant aspect of running for competitive athletes. Races are milestones that illustrate how far a runner has progressed, and may serve as springboards for future events. The Ultra-Trail du Mont-Blanc, for example, requires that runners successfully complete a series of smaller ultramarathon races to qualify for participation. It’s of no surprise, then, that the derailment of race schedules have hit athletes particularly hard.

The introduction of virtual races illustrates an attempt to mitigate and compensate for the absence of physical events. Unfortunately, without a palpable racing atmosphere, virtual events pale in comparison to the real thing. Hence, virtual races seldom draw the same level of participation as
expected of physical races.

With physical races cancelled and virtual races being a hollow shell of the former, it is understandable why many athletes are experiencing disappointment and confusion. Alas, there is no better time than now to contemplate on the reasons why we run.

Why we run.

Persistence hunting is largely a thing of the past, with the exception of Kalahari Bushmen and other similar indigenous tribes. In modern societies, running is almost exclusively viewed as a recreational activity. Racing recreates the conditions of a by-gone era whereby fortune and survival meant running faster than the individual beside you. The world has changed, but the basic premise of racing hasn’t. Such is why races are thrilling to watch and participate in even today.

Given the prominence of racing, it’s easy to mistake racing as being the essential aspect of running. On the contrary, the latter is that which motivates us to take on the former. While the extrinsic reasons (prize money, social validation etc.) to run do push us out the front door, it is
ultimately the intrinsic motivations (discipline, personal development etc.) that drive our relentless forward progress in the face of adversity.

The intrinsic reasons to run that define you as a runner are entirely within your control and should remain constant regardless of the availability of races. As such, the absence of races does not make you any less of a runner than you already are. Never lose sight of what got you started running in the first place.

Athletes adapt.

Work-from-home arrangements and virtual meetings are quickly becoming the ‘new normal’, so let’s make the best use of our time at home.

There are numerous online sources offering indoor training advices and programmes to help you maintain your physical fitness. Runners have completed ultramarathons within the confines of their living room. Climbers meticulously scaled the walls of their kitchens. Swimmers found creative ways of utilising their stretch cords. There are a plethora of books and online courses that we can consume to nourish our minds.

Engaging in these activities reinforces the notion that you owe it to yourself to do the best you can given the extraordinary circumstances of a pandemic. It reaffirms your personal resilience, your ability to endure through tough times. Such endeavours also illustrate that one thing is for certain:
Athletes adapt.

“So, what have you been up to lately?”

Oddly, this polite attempt at initiating small talk was starting to sound like a challenge. Something akin to: Are you leading an exciting life? I’ll reflect on my typical activities - groggy mornings, lukewarm coffees, processing emails, attending the occasional meeting, a lunch swim, clearing more emails, an evening run, dinner, lights out. It didn’t take long for me to get hit by the realisation that my life has become sheepishly routine and predictable. To put bluntly, boring. And so I feebly deflected the question: “Nothing much. How about you?”

I daresay I’m not the only one who has been in this position. Distance runners in particular generally share a passionate love for the outdoors. They resonate with the tranquility of nature and relish the thrill of exploration. Many would pick lush forests and breathtaking (literally!) mountains over urban landscapes and cramped gyms.

Cooped up in a concrete jungle, however, it wouldn’t take long for sluggishness and lethargy to set in. A once blazing inner flame reduced to a flicker of ember.

Alas, many urbanites perceive themselves as being ‘stuck’ in inflexible routines stemming from demanding corporate jobs and familial responsibilities. As urbanites pour through films and articles of outdoor travels in a bid to reconnect with nature, they lament that they no longer have the time and resources to partake in epic adventures. With a sigh, many urbanites resign to their situation and reminisce the ‘good old days’ of their previous exploits. Absent of novelty and danger, life has become but a ceaseless passage of time, and the urbanite an automaton merely going with the flow.

What are Microadventures?
Enter Alastair Humphreys - a man who rebelled against a life of banality by bicycling 74,000km around the world. He is also the one who shattered my ‘can’t do’ paradigm by introducing the concept of microadventures. For Humphreys, microadventures are represented by short, local, accessible adventures achievable for ‘normal’ people with ‘real’ lives.

Microadventures are tailored to be simple and cheap - yet still fun, exciting and rewarding. To name a few examples: spontaneous camping trips with friends, an overnight cycle, or simply even exploring a different part of your neighbourhood on foot. Microadventures do not take as much planning and resources compared to full-scale adventures, yet feature the same spirit of exploration and discovery. If you run dry of ideas, Humphreys has in his webpage a list of different microadventures that one may partake in.

Microadventures challenge us to embark on something above and beyond the norm, albeit never straying too far from home. Most of us are bound to a nine-to-five workday, but how many of us considered having a microadventure from five-to-nine? After all, much can be done within a 16 hours window!

A Microadventure in Singapore
Inspired by Humphreys, I pioneered a microadventure of my own. I was at town the following weekend and came across Fort Canning Hill - a small hill that overlooks Singapore’s civic district. Having last ventured to Fort Canning nearly two decades ago, I could hardly recall a thing about my experiences there. It was thus an ideal place to begin a literal and figurative journey of (re)discovery.

And so I wandered, quite aimlessly, through winding paths and steep slopes that formed the contours of Fort Canning Hill. It was perhaps the lack of a pre-defined goal that allowed me to unintentionally stumble upon various sights that I never expected to find in Singapore:

Archaeological findings note that Fort Canning Hill has rich historical significance dating back to the 14th Century. Imagine my surprise at discovering the ancient ruins of a royal palace situated not more than 500 metres away from a 18th Century lighthouse! It took me close to two hours to cover the entirety of Fort Canning Hill - never have I expected to make so many discoveries so close to home. I left Fort Canning Hill feeling rejuvenated and satisfied to have gained a greater understanding of Singapore’s history.

Microadventures for the Busy Runner
You may be wondering: what does this all have to do with running? For starters, a microadventure motivates one to go beyond his or her immediate comfort zone without the need for extensive planning and speciality resources. A microadventure, after all, can be as simple as taking an alternate path along your usual running route to see where it leads. A new trail, perhaps? The general definition of ‘microadventures’ provides an avenue for one to tailor the degree of novelty and challenge to suit one’s personality and readiness.

As distance runners, the spirit of adventure is in our blood. Why else would we favour a sport that often requires us to traverse great distances? Studies have shown that we humans are engineered for adventure; physical activity in the outdoors stimulate the production of dopamine. In layman’s
terms, it feels great to sweat it out (preferably in nature)! So instead of your usual fitness routine, why not spice things up by incorporating a microadventure?

Life always has more to offer. Get outside!

Share your microadventures by tagging #MicroadventureSG on Instagram. Who knows, you may even inspire others to embark upon their own!

Authored by internationally-acclaimed novelist Haruki Murakami, this book serves as Murakami’s personal training memoir and offers an intimate look into the thoughts and musings of one of the greatest writers of this era.

Although the book was published in 2007, many of Murakami’s experiences would nevertheless resonate with runners today. As fellow athletes, let us consider some of Murakami’s key insights on the themes of performance, aging, and adventure.

On Performance

For Murakami, running and writing feature several similarities. To be a great novelist (or runner), one must first possess a degree of inborn talent. “No matter how much enthusiasm and effort you put into writing,” Murakami writes, “if you totally lack literary talent you can forget about being a novelist. This is more of a prerequisite than a necessary quality. If you don’t have any fuel, even the best car won’t run.” In short, talent determines ability.

Murakami, however, recognises that we have no control over the amount or quality of our inborn talents.

As much as I wish run like Eliud Kipchoge, my predetermined qualities, be they physical or psychological, limit my ability to do so. But if talent is lacking, does that mean that I can never be a good runner?

Murakami disagrees. Even talented writers wouldn’t shine if they fail to cultivate two other disciplines: focus and endurance.

Focus - “the ability to concentrate all your limited talents on whatever’s critical at the moment” - compensates for one’s shortage of talent.

Murakami concentrates on writing for three to four hours every morning. By expelling all other distractions from his mind during that period, Murakami sharpens his thinking and refines his writing. The result?

Best-sellers such as Norwegian Wood (1987) and Sputnik Sweetheart (1999).

As runners, one particular distraction plays a dominant role in diluting our focus during a run: pain. Regardless of whether it’s a regular training session or a race, all of us will experience a degree of pain during the run.

Pain blocks concentration. It’s almost too easy to give in to pain and to call it quits. Yet, it’s precisely at such moments where Murakami’s words become forceful: “Without focus, you can’t accomplish anything.”

Shut off the distractions and focus! For our dedication to the sport would someday reap rewards far greater than whatever we imagined.

Our ability to remain focused under duress is contingent on one other factor: endurance. If we successfully ward off pain for an hour into a marathon but falter soon after, we aren’t going to get very far. Murakami believes that to be a good writer, one must have the energy to focus every day for up to two years.

Similarly, we must cultivate the endurance to see through our training schedules and plans in preparation for the next race. Only by doing so can we have a realistic shot at achieving our goals. Succumbing to distractions is a slippery slope. Give in once, and you’ll find yourself giving in at every opportunity.

For Murakami, cultivating endurance is similar to training your muscles. “You have to continually transmit the object of your focus to your entire body, and make sure it thoroughly assimilates the information necessary for you to write every single day and concentrate on the work at hand. And gradually you’ll expand the limits of what you’re able to do. Almost imperceptibly you’ll make the bar rise,” Murakami writes, “This involves the same process as jogging every day to strengthen your muscles and develop a runner’s physique. Add a stimulus and keep it up. And repeat. Patience is a must in this process, but I guarantee the results will come.”

Endurance is the silent toil that lay the foundation for greatness.

On Aging

Throughout the book, Murakami wrestles with how aging continues to influence his running journey. “I am no longer able to improve my time. I guess it’s inevitable, considering my age,” he laments.

Murakami aimed at completing his marathons within three and a half hours (5 minutes per kilometre pace) - a feat he accomplished for most of his earlier marathons. However, although he trained as per usual and never felt himself getting physically weaker, Murakami noted that he gradually inched closer to the four-hour mark over time. “No matter how much I might deny it or try to ignore it, the numbers were retreating, step by step,” writes Murakami with a twinge of sadness and frustration.

Murakami’s position is one that all of us can empathise with on a personal level. I myself noted that my timings had slowly added up since my early twenties when I ran competitively as a novice distance runner. Barely noticeable at first, but obvious once viewed as a trend. What felt like an easy pace to keep to back then now leaves me panting heavily. As I read Murakami’s words, his underlying disappoint struck a chord within me.

Dissatisfaction with oneself festered like a darkness from within. Murakami coined a term to describe such feelings - “runner’s blues”. He writes, “A steady fatigue opened up between me and the very notion of running. A sense of disappointment set in that all my hard work wasn’t paying off, that there was something obstructing me, like a door that was usually open suddenly slammed in my face.” How then did Murakami overcome this dreadful condition?

On Adventure

Alas, it was his foray into triathlon that rekindled Murakami’s love for athletics. Decades of running had led to a brooding sense of monotony and restlessness. A leap of faith into triathlon injected much-needed variety and competitiveness into his sporting life. It’s Murakami’s innate sense of daring - his spirit for adventure - that pushed him towards incorporating swimming and cycling into his list of sporting activities.

Swimming in particular was an activity that Murakami struggled in; he hired a private swimming coach to teach him. Like running, Murakami enjoyed swimming for its solitude and convenience (no fancy gadgets needed). Conversely, he resented having to maintain all the parts and equipment associated with cycling and rode only because triathlon involved a bike leg.

Nevertheless, triathlon provided Murakami a novel challenge and a tangible goal in which he could dedicated his talent, focus, and endurance. It lifted him out of his runner’s blues and motivated him to push on ahead.

The closing chapter of the book whereby Murakami detailed his successful completion of the 2006 Murakami City Triathlon marked a significant milestone for the author. The overcoming of difficulties during the race showcased his grit and determination in the face of life’s challenges and bore testament to Murakami’s admirable willpower. It is beautifully simple how much of what Murakami learned about life, he learned by running every day.

~ What I Talk About When I Talk About Running by Haruki Murakami was originally published in 2007 and is readily available at Kinokuniya bookstores.

The Good:

• Battery life with GPS tracking (up to 40 hours) is more than sufficient for most activities.
• Able to track a wide range of different sporting activities.
• Sensors provide a wealth of information such as heart rate, sleep analysis, stress levels etc.
• Build quality of the watch is commendable (stainless steel and mineral crystal).
• Adaptive training programs provide guidance for novice athletes.
• Suunto Value Pack significantly bolsters the watch’s utility.

The Bad:

• Haptic feedback of the buttons is relatively weak, practically non-existent if vibration is disabled.
• Smartphone notifications are all-or-nothing.
• Watch battery drains quickly (3% per hour) with all-day tracking turned on.
• Watch face is dim and hard to read; brightness cannot be adjusted manually.
• Limited customisation of watch faces.
• No ABC (altimeter, barometer, compass) sensors for aspiring outdoor enthusiasts.

Review Summary:

The Suunto 5 is the spiritual successor of the brand’s well-received Suunto Spartan Trainer. Positioned between the adventure-focused Suunto 9 Baro ($899) and fitness-centric Suunto 3 ($329), the Suunto 5 ($499) is designed for amateur athletes seeking to enhance his or her training and performance through advanced data analytics. Marketed modestly as a “Compact GPS watch with great battery life”, the Suunto 5 would be on the wish list of those aspiring to compete in multi-sport races or long distance endurance events such as half-marathons or triathlons.

HOW I TESTED THE SUUNTO 5

I simply strapped the watch onto my right wrist, personalised its settings and utilised the watch on a daily basis. Strapped on my left wrist is a Garmin Fenix 6X Sapphire which served as a basis of comparison for GPS tracking and heart rate monitoring. I basically wore the two watches simultaneously in the month of December - putting them through the exact same activities and environments. Awkward? Yes. But what better way to ensure consistency across all variables?

AESTHETICS AND BUILD QUALITY

The first thing you’ll take notice of the Suunto 5 is its minimalistic appearance. My loan unit is the ‘Suunto 5 Graphite Copper’ - featuring grey silicon bands and a beautiful bronze stainless steel bezel. The Suunto 5 inherited both the Spartan Trainer’s steel bezel and the latter’s infamous ‘bump’ just below the bezel.

To my knowledge, the watch’s GPS chip is housed in the ‘bump’, supposedly for better satellite reception to facilitate more accurate tracking. The Suunto 5’s unique design also meant that replacement silicon straps have to be ordered directly from Suunto.

Like the Spartan Trainer, I find that the Suunto 5 seamlessly transits between sports and lifestyle usage due to its simplistic design and incorporation of high quality materials. The stainless steel bezel adds a touch of sophistication absent in the non-steel variants of the Spartan Trainer and other plasticky GPS watches.

Although the Suunto 5 does not feature a sapphire crystal watch face, the mineral crystal display is durable enough to withstand accidental knocks and brushes. While the stainless steel bezel would likely be scratched over time with prolonged outdoor usage, it is unlikely that the watch’s functions would be compromised. Like the Suunto 9, the Suunto 5 is a robust piece of hardware; built to last.

BASIC FUNCTIONALITY

The Suunto 5 does not utilise a touchscreen. Instead, five stainless steel buttons surround the bezel. Each button has a specific function (scrolling, selecting, toggling etc.) that takes some time getting used to as there are no markings indicating the button’s utility. Long button holds reveal added functionalities such as shortcuts. Overall, the button layout works similarly to Garmin’s Fenix and Forerunner watches. A light vibration is felt whenever a button is pressed, providing users a degree of haptic feedback.

If insufficient, the settings can be adjusted to sound a loud ‘beep’ whenever a button is pressed. I opted to disable the latter as the beeping can be annoying.

The Suunto 5 has a basic timer and stopwatch function that I barely used, but it’s good to know that they’re there should you ever need them. Only one alarm clock may be set, which is a bummer for someone used to having two or more alarms for different purposes.

There are sunrise and sunset alarms that can be turned on if you’re camping or trekking outdoors. The watch also has a ‘Do Not Disturb’ feature that can be tailored to one’s needs. When activated, this feature turns off all notification alarms.

The Suunto 5 is able to receive smartphone notifications but that’s about it. Notably, the notification alerts combine both sound and vibration. This means that the watch will beep and vibrate non-stop if you’re a busy person. Not a good impression to make if you’re working in a quiet environment. Users are unable to choose from either having a tone or vibration alert; receiving smartphone notifications on the Suunto 5 is an all-or-nothing decision. The lack of a ‘silent mode’ resulted in me having no choice but to disable smartphone notifications entirely.

DISPLAY AND WATCH FACES

Customisation of the individual watch faces are limited to eight colour options and the (limited) data fields presented. Frankly, however, they do little to enhance their overall aesthetics. Unlike Garmin, there are no third-party developers of watch faces, thus constricting the Suunto 5 user’s choices of watch faces.

Although the physical watch is a beautifully crafted piece of hardware, the lacking in design and availability of different watch faces is a letdown. Furthermore, the default brightness of the watch face isn’t great; barely readable without the backlight turned on. While I understand that a dim watch face is integral to saving battery, the limitation of being unable to manually adjust the watch’s brightness hampers its user-friendliness.

TRACKING FEATURES

The Suunto 5 features a bucket load of 24/7 monitoring and tracking features to satisfy all you data hoarders out there. Check them out:

Heart Rate and Calories Consumption

With daily heart rate tracking enabled, the Suunto 5 will provide all-day heart rate readings through its Valencell optical heart rate monitor. Note that all-day tracking drains battery quickly at a rate of approximately 3% battery per hour. The heart rate readings are matched with a projected rate of calorie consumption.

I found the heart rate readings to be pretty stable - varying only by one or two beats from the reading on my Fenix 6X when used as a daily tracker.

Stress Levels and Body Resources

It is still unclear to me how the Suunto 5 determines that I’m ‘stressed’. My guess is that it’s somehow derived from analysing my heart rate data, activities and sleep quality.

‘Resources’ basically functions the same way as Garmin’s ‘Body Battery’ – representing how much energy I have left till the end of the day. However, the Suunto 5 has a knack for overestimating how stressed I am and as a result, oftentimes provided an inaccurate assessment of how much ‘Resources’ I have remaining.

Steps and Calories Trackers

The Suunto 5 sends out a notification whenever you meet the recommended amount of steps each day.

Training Plans and Features

Here is where things get interesting! The Suunto 5 is able to craft weekly training plans based on three fitness goals - ‘Maintain’, ‘Improve’, or ‘Boost’ - by tweaking the intensity and duration of workouts to match the user’s aims. I found this feature to have great utility for budding athletes who do not have access to a dedicated coach.

Following the watch’s program also minimises the risks of overtraining - a common mistake made by novices.

On this topic of training, I wish to highlight to readers that the Suunto 5’s training features is significantly enhanced by capitalising on the Suunto Value Pack: “a collection of benefits and treats offered by Suunto partners. Value Pack comes with all new Suunto watches and the deals vary from premium trials to free training plans and discounts from partners like Strava, TrainingPeaks and Endomondo.”

This is without a doubt one of the biggest advantages of owning a Suunto watch. The Suunto Value Pack is pretty much the ultimate expansion pack that new Suunto watch owners can enjoy for free.

Sleep Tracking and Analyses

Once again, pictures are self-explanatory. The Suunto 5 tracks the duration and quality of sleep you’re getting, giving you an indication of how rested you are and how much sleep you should be catching up with.

As athletes, we should aspire towards having quality sleep each night. Recovery is an aspect of training that many often underestimate, thus leading to overtraining and burnout.

FITNESS ASSESSMENT

I’m not entirely sure how accurate the reading is at this point as I’ve only been using the watch for a month. Furthermore, the trend shows that my ‘Fitness level’ is increasing and hasn’t stagnated yet.

VO2 max readings on my Fenix is hovering around 63 to 64 so I’m hypothesising that the numbers on both watches would even out over time. At any rate, the numbers displayed are a nice incentive to keep you from slacking off and do motivate you to continue working out. Bear in mind that the Suunto 5 requires at least 15 minutes of walking or running before it’s able to churn out an estimation of your present fitness level.

BATTERY LIFE

I average two activities a day on weekdays - a 1.5km swim in the afternoon, followed by a 10km run in the evening. Together, both activities take up about an hour and 15 minutes of activity tracking per weekday. On weekends, I typically go for long run lasting an hour and 45 minutes.

My testing revealed that the watch is able to survive up to six days with 24/7 tracking enabled. I was left with about 2% battery life by the end of the Saturday. For the forgetful, the Suunto 5 ‘learns’ from your activity history and would prompt you with alerts to charge your watch before a projected activity. Intelligent battery modes (‘Performance’ and ‘Endurance’) allow users to decide beforehand how much battery is required for their activity.

Note, however, that the gain in battery life is exchanged with the disabling of certain features (heart rate etc.). Apart from the two pre-set battery modes, users may create their own ‘Custom’ battery mode in accordance to their own preferences.

Overall, the long battery life and its customisable options distinguish the Suunto 5 from its competition.

Sports Tracking
The Suunto 5 has a hard ‘bump’ just below its bezel - this is where its Sony GPS chip is housed. The design supposedly minimised interference to the watch’s signal, thus facilitating more accurate tracking. To my knowledge, this ‘bump’ is unique to Suunto. Does it work? I believe so.

In my testing, I found that the Suunto 5 generally tracked movements more closely as compared to the Fenix 6X. This is illustrated by ‘tighter’ GPS tracks as seen in my Suunto smartphone app after completing an activity.

(Left: Suunto, Right: Garmin)

Notably, there is a consistent variance of approximately 200m across all the running activities tracked by both watches. For example, 10km run recorded on my Fenix would be recored as 10.2km on the Suunto 5. This suggested to me that either the Suunto 5 is overestimating my distance covered, or that the Fenix 6X’s tracking capabilities are inferior. Having used the Suunto 5 for over 15 recorded runs, I’m inclined towards the latter.

While not perfect, the Suunto 5 nevertheless delivered ‘tighter’ tracks compared to Garmin’s flagship GPS watch. And here’s the best part - I recorded this particular activity using the Suunto 5’s ‘Endurance’ battery mode. The fact that the watch delivered such ‘tight’ tracks says a lot about Suunto’s superior GPS tracking capabilities.

Heart Rate Monitoring During Runs

Although the Suunto 5 appeared to deliver more accurate GPS tracks, its heart rate monitoring capabilities has room for improvement. I noted that the watch’s readings would spike sharply for at least 7 minutes or so into the activity before stabilising to readings similar to my Fenix 6X.

As such, I typically ignored the Suunto 5’s readings for the first 10 minutes of any run, relying instead on my Fenix 6X. All in all, the Suunto 5 is inclined towards overestimation. Hence, I’ll recommend the use of a dedicated heart rate chest strap for those who require accurate heart rate readings for training purposes.

Swimming

The Suunto 5 is water resistant up to 50 meters, allowing for use in shallow waters and most recreational water sports.The watch, however, should not be used for diving.

Like the Fenix 6X, the Suunto 5 is able to track one’s heart rate while swimming. However, the readings shouldn’t be relied upon due to the trashing of water and your arms as you swim. The numbers indicating your heart rate are a rough gauge at best.

For pool swimmers, you can to calibrate the watch to the pool’s length and to issue alarms whenever a certain distance or time has passed. The information of your swim can be reviewed on the watch itself and the Suunto smartphone app afterwards.

CONCLUSION

Rugged and accurate, the Suunto 5 is a welcome addition to Suunto’s growing line of sports wearables. It tracks almost every sporting activity you can think of and boasts a battery life long enough to see you through overnight adventures.

For what it lacks in customisation and features, the Suunto 5 makes up for with highly accurate GPS tracking capabilities that rival high-end watches from competing brands. That alone is sufficient to warrant serious consideration by those wanting to elevate their sporting ambitions with the aid of advanced data analytics.

“The first person who ran a marathon died, and now hundreds and thousands of people run it every year. I’m unashamedly proud to say that I am one of them.”

“So how has your training been?” asked KC as we wandered about the Race Expo a day before the marathon. “Not good; I barely trained since I started working.” I sheepishly replied.

I ran approximately 50km a week since August - a weekly mileage significantly below that of what a ‘serious’ marathoner ought to do, which was typically 80km or more. While others built up to 38km long runs, the furthest I ever ran since August was a mere 21km.

On days when I felt lethargic, I swam during lunch break and dropped my evening run, further reducing the week’s mileage. In my mind, swimming supplemented my training by giving my legs a break while still providing a decent cardio workout.

Truthfully, however, I knew that I was heading towards a world of pain given that my legs weren’t sufficiently prepared to handle the distance.

Despite it all, KC remained unconvinced: “Can one la, you ran ultramarathons before so what’s a marathon?”

Yes, I completed ultramarathons before but so what? The stresses imposed on the body and mind during a marathon differs significantly from that of an ultramarathon. A decent ultramarathon runner does not equate a fast marathoner.

My personal experience at Sundown Marathon 2019 bore testament to that fact. Nevertheless, I knew my body was physically capable of handling 42.195km of pavement pounding on 30 November. So long as you’re able to walk, you’re able to complete a marathon. It’s only a matter of how long it’ll take.

The body is capable of incredible feats of physical endurance … if and only if the mind is willing. Unlike its previous iterations, SCSM2019 was held in the evening, giving it similar vibes to the Sundown Marathon. Hosting the event in the evening also meant that runners could catch a train home after their race instead of having to rely on taxis and private hires.

I personally prefer evening races as I can have a full night’s rest and a proper meal before the race. At the F1 Pit Building, security personnel and marshals efficiently ushered runners through security screenings and bag deposits. At no point was I lost or unsure of where to go.

At the front, emcees introduced professional runners and drummed up the excitement of participants. As the flag-off drew closer, the atmosphere grew noticeably tense. A group of runners on my right who were cracking jokes a minute ago now gazed ahead with steely determination.

A loud airhorn sounded moments later, signalling the start of our 42.195km journey through Singapore. The first 5km took runners though South Beach Road, passing by iconic landmarks such as the St. Andrew’s cathedral, the National Gallery, and Merlion Park. The organisers closed entire roads, giving runners ample room to spread themselves out across the street.

Faster runners who shuffled through the crowd initially found space for themselves 2km into the marathon. Along Nicoll Highway, runners and spectators cheered on a fellow participant who dragged a tire tied to a rope. No small feat considering the uphill task (literally and figuratively) that loomed ahead. I heard of runners who routinely performed such gestures at local races for charity - each doing so in support of a cause greater than themselves.

From 8km to 18km, runners proceeded along West Coast Highway, overlooking familiar sights such as Vivo City and Keppel Bay. The sky dimmed gradually as the sun set, creating a reddish hue overhead. The beautiful skyline made it almost easy to forget that one was in the midst of running a marathon. I quickly snapped myself back to focus on the moment.

As I knew that the marathon has a way of biting back around 30km, I kept close to a relatively comfortable pace of 4:50mins/km. Along the highway, Elvis Presley and Michael Jackson cosplayers high-fived and cheered for runners as they passed. Unlike runners, the cosplayers’ infectious energy never seemed to falter.

I couldn’t help but smile as I ran by, soaking in the joyous atmosphere. With approximately 24km to go, any form of encouragement was greatly appreciated. Still, moral support could only get one so far.

In a marathon, pacing and nutrition were critical factors that could make or break the race. Seasoned runners are all too familiar with ‘the wall’; the point when one’s glycogen stores are fully depleted. You know you have ‘hit the wall’ when powerful feelings of fatigue wash over your body, bringing your entire being to a grinding halt.

Most marathoners would experience hitting the wall from 30km onwards - roughly two to three hours into the race. Hitting the wall is almost an inevitable event experienced by both amateurs and professional runners alike.

Knowing what is likely to come, seasoned marathoners would plan their pacing and nutritional strategy accordingly. Some runners may take in energy chews at specific time splits while others would rely on bananas and gels offered at aid stations.

I did neither, opting instead to take in a GU gel every 45 minutes as advised on the product’s packaging. For all my years of running, this was actually the first time I adhered closely to a race nutrition plan. Although the GU gels tasted … unappetising (frankly, it tasted disgusting. Imagine warm and sticky goo running down your throat), they got the job done; I never felt hungry and could maintain my pace comfortably.

Learning from my previous mistakes, I consumed GU gels with water and avoided cups of isotonic (100 Plus) as I knew it would lead to gastrointestinal disaster.

Everything went smoothly until I crossed the 30km marker at East Coast Park. On the bright side, I did not hit the wall. But I was badly hammered by intense cramping in my hamstrings. The cramps appeared seemingly all of a sudden. In a span of less than 10 seconds, I went from a 4:45mins/km pace to a complete halt. I gritted my teeth as my hamstrings seized up and spasmed painfully. I could barely bend my legs!

I knew that my aerobic capacity wasn’t under significant strain and cramping legs aside, I actually felt pretty comfortable. That basically implied that I could afford to run faster if my leg muscles weren’t attempting to tear themselves up. I cursed under my breath, knowing full well that this situation could have been avoided completely if I adequately prepared for the marathon.

Runners who I previously passed soon overtook me. A sense of disappointment grew inside me. Just when all hope seemed lost, an angel appeared with salvation in hand. To rephrase in a less dramatic manner: A lady stood by at the Elite’s aid station, smiling kindly as she offered me a cup of chilled Red Bull. She didn’t say a word but I could tell that she empathised with my painful situation. I almost cried in gratitude.

Mind you, the lady and her friends who offered iced water and Red Bull to runners were not officially part of the event. I found out afterwards that they were from local running groups and were doing what they could to make the race a more pleasant experience for everyone. On hindsight, I realised that offering Red Bulls around 30km into the marathon was a strategic decision.

Red Bull gave a caffeinated sugar boost that pulled marathoners from the depths of physical exhaustion (recall ‘the wall’). It figuratively gave runners ‘wings’ to fly ahead. Whoever you are, dear friends, you have my deepest gratitude and appreciation. The final leg of the marathon led runners through the scenic Gardens by the Bay.

Although I still suffered from cramping legs, my frustration gradually subsided as I ticked off distance markers along the route. Less than 5km to go! If there’s one thing that SCSM is famous for, it’s the final climb over Benjamin Sheares Bridge.

Spanning 1.8km in length, Benjamin Sheares Bridge featured a steady climb that forced runners to dig even deeper into whatever reserves they had left. I opted for a conservative strategy in light of my sore achy legs: jog a little, walk a little.

As I made my way through the final stretch towards the finish, I reflected upon my running journey in 2019. A year of ups and downs for sure! From 10km road races to trail half-marathons and timed ultramarathons, I have ticked off all my running goals of 2019. SCSM was my final race to wrap up the year - as I’m sure the same applied to many others. For us runners, running is more than mere physical activity.

Running makes up an integral aspect of our very being. Running allows us to connect with ourselves and the world on a deeper level. In doing so, we may attain a level of self-awareness that so easily escapes our everyday consciousness. Running, in short, allows us to truly be in the moment. And that feeling is felt most intensely the moment one crosses the finish line. At that exact instant, all else fades into nothingness - replaced by an all-encompassing sense of accomplishment. It is the silent roar of jubilance that surges from within: “I have done it.”

The first person who ran a marathon died, and now hundreds and thousands of people run it every year. I’m unashamedly proud to say that I am one of them. Congratulations to all finishers and a big “THANK YOU!” to all supporters and organisers.

Social media platforms such as Instagram and Strava have led to the establishment of vast networks transcending both space, connecting people from all walks of life. But what are the underlying forces that drive us towards forming such connections in the first place? In this article, I weigh in my observation of how the proliferation of the #Runner facilitated the creation of an imagined community – one comprised of people who readily perceive themselves as sharing a common identity.

The Idealized Runner

The advent of social media has led to a peculiar idealization of what it means to be a runner. By this, I refer to the meticulously curated image of an active sportsperson who increasingly appears across various social media platforms. Such individuals are oftentimes portrayed as healthy, confident and tenacious, typically accompanied by ‘inspirational’ captions or context. For conciseness, I adopt the term #Runner as reference to such individuals.

An archetypal #Runner is represented as possessing strength of character; he or she fights the good fight and more often than not emerges victorious. Notably, he or she is perpetually engaged in a dedicated process of surmounting an imminent challenge (typically an upcoming race).

The timelessness of the #Runner’s progression thus presents a motivating spectacle that enthrals us and captivates our imagination. It’s of no surprise, then, that we come to idealize the #Runner as we repeatedly encounter them online; we subconsciously project ourselves unto him or her by formulating an idea of who that person is and of his or her experiences.

Never mind who they really are; what matters are their portrayed stories, triumphs and defeats. The #Runner is, in short, a fabricated persona that serves as a signpost nudging us towards what we could one day become.

As an outward projection of ourselves, we expect the #Runner to succeed in overcoming difficulties; we relish the pleasant feelings of sharing the #Runner’s successes and speak kind words of encouragement when they falter.

The #Runner reciprocates by providing a steady and predictable stream of events and happenings that bolster their relatability. As we follow the #Runner’s journey via blogs, races, and social media platforms, such imagined connections intensify and strengthen.

Recognizing these nascent connections, we in turn engage in documenting our own running experiences, spurred on by the belief that we too could become a part of something larger than ourselves. In doing so, we inadvertently participate in cultivating an imagined community of #Runners – a socially constructed community comprising of people who, though never having met each other before, nevertheless perceive themselves as being part of that same group.

Running, augmented by the connective power of social media, thus transcends being mere activity to become a social rope that brings people together.

Disclaimer: Sunday Shades is a proud supporter of Ironproject2019 and generously provided a pair of shades for several athletes on the team. The pair that I am reviewing here was borrowed from one of the athletes who graciously loaned me the shades for the Twilight Ultra Challenge 2019. I have since used it on several pavement pounding and trail blazing adventures. Alas, I’m not the original owner of the shades as I’ll not be racing at IRONMAN Langkawi. What follows here is my personal feedback on the product.

As athletes who spend a significant duration of time outdoors, protective eyewear is pretty much a necessity for us. Ever since my LASIK surgery 2 years ago, sunglasses has become an essential part of my daily attire. Due to my interest in outdoor activities, I have developed a stringent list of requirements that I demand from sunglasses (in order of importance):

• Lens must be UV protected (Polarized lenses a bonus but not necessary)
  
• Sunglasses must not slip nor bounce around during activities (For safety and comfort)
  
• Lens must be scratch-resistant (To ensure UV protection isn’t compromised)
  
• Frame material must be durable enough to withstand outdoor elements (Humidity etc.)
  
• Sunglasses must fit Asian features (Specifically, having a deeper nose bridge)
  

Given these criteria, it’s no surprise that I developed an interest in Sunday Shades after seeing my IRONPROJECT teammates wearing them for training and racing. Not to mention the numerous local athletes sporting them on the brand’s Instagram page. The shades appear snug-fitting and come in diverse shades of mirrored finishes. Pretty attractive, to say the least! The pair I borrowed is listed as ‘Carbon Matte - Wave Classic’: black frame with blue mirrored lenses.

Appearance-wise, they definitely look more like lifestyle shades than the sporty wraparounds we’re more accustomed to seeing on cyclists and runners. Depending on your personal preference, this can either be a good or bad thing. I personally like the casual look of Sunday Shades as it adds versatility; I can use them for both sports and daily wear. In short, I’m getting more value for money. But how do the shades hold up as performance wear?

Sunday Shades are polarized, meaning that the lenses help reduce glare from reflective surfaces. Note that polarized lenses do not equate better UV protection. Unless you spend lots of time near water bodies (fishing, canoeing etc.) or skiing in the snow, I do not think polarized lenses are necessary for the average sportsperson. However, it’s nice to have and I treat polarized lenses as an added bonus for my outdoor activities. Polarized lenses may affect the contrasts of colours, hence the decision by companies specifically opting not to add polarized lenses for several sunglasses models. More isn’t necessarily better; get the product that suits your needs. (Side note: To check if your lenses are polarized, tilt it at an angle when facing LCD screens. The screen would appear significantly darker. Alternatively, look at your smartphone through polarized lenses. Colors may appear dispersed. As such, polarized lenses are a safety hazard for certain professions.)

As far as UV protection goes, Sunday Shades has you covered up to Category 3. Category 4 protection is typically reserved for professional activities that require an exceptional degree of sun glare reduction and UV protection. Space exploration, maybe? Personally, I find that Cat. 4 is overkill and unnecessary for most outdoor athletes. With Cat. 3, you can pretty much perform almost every outdoor activity with 100% UV protection. No worries there!

Sunday Shades uses ‘Triacetate lenses with anti-scratch technology’. In layman's terms: multi-layered lenses that feature several protective coatings (polarization, UV protection, shock-absorbency, impact and scratch resistance). While the lenses do work as advertised, I discovered numerous minor scratches on the lenses upon closer inspection. I’d show them to you, but they don’t show up on my camera. The scratches can be seen if you observe the lenses closely in reality. Even so, the scratches do not cause a noticeable difference when the shades are in use. They are at worst an aesthetic eyesore. Concerned parties should be aware that ‘anti-scratch’ does not mean ‘scratch-proof’. Please take care of your shades! Rinse them with water after any sporting activities to minimise damage to the lenses (salt, humidity etc.) Avoid wiping the lenses with your tee, fingers, or soap.

Sunday Shades are constructed with a polycarbonate frame . I love it! So very light and grips ever so snugly! I am extremely sensitive to my sunglasses bouncing up and down my face when I run. Bouncing and slipping annoys me greatly and so I typically look for shades that come with silicone grips. Needless to say, I had my doubts when I learnt that there’s not a hint of rubber on Sunday Shades. To my pleasant surprise, the matte finish works! The shades stuck like glue on my face to the extent that I completely forgot I had them on by the end of my ultramarathon. And when you forget you’re wearing sunglasses, that’s when you know you’ve got one that’s suited for you. It gets the job done and doesn’t interfere with your activities. Perfection!

Secondary annoyance: sunglasses that touch your cheekbones when you smile. Typically occurs when you’re wearing shades meant for European facial features. Sunday Shades are Asian-friendly insofar as the cheekbone issue is non-existent (for me, at least). Hooray!

Closing Thoughts

I really like Sunday Shades as they meet almost all my sporting demands. Sports sunglasses have traditionally been really expensive and I’m glad that smaller brands are popping out to compete against corporate giants.

Forget those ridiculously overpriced, over-hyped and over-engineered shades. Go with something that gets the job done and doesn’t break the bank. A David vs. Goliath scenario is unfolding right now and I’m excited to see where it leads. Whereas for me, my adventures with Sunday Shades will come to a close the day the shades are returned to their original owner. Or perhaps I may get a pair for myself ... ?

The future is bright. Shades out!