RUN SINGAPORE

Weider in Jelly is a jelly drink that supplies nutrients to busy people who are constantly on the go. Not only is it delicious, it delivers energy and satisfaction in a short time, anytime, anywhere. First launched in Japan in 1994, Weider in Jelly was sold mainly to sportsmen and active people. Given the constraints of time for this demographic, Weider in Jelly is designed in a handy package with a sport pouch. This combination creates excellent portability and fuses both ‘eating’ and ‘drinking’. As its popularity grew, in Jelly is now being embraced by many people as an alternative to a busy morning meal or a handy nutritional supplement.

Energy In A Squeeze

Weider in Jelly was originally developed with the aim of providing athletes undergoing rigorous training with a quick boost of energy and nutrition. Its appeal gradually broadened to the general public who found in Jelly to be a convenient source of high quality nutrition. For instance, one may ingest the jelly as a meal replacement in time-strapped circumstances or as a nutritional supplement to build muscle after sports.

On the other hand, the Weider in Jelly ‘Multivitamin’ provides a refreshing easy-to-drink flavour that minimises bitterness or the peculiar taste of its vitamin mix. It includes the same 11 vitamins as the ‘Energy’ version but augments the taste to suit individuals experiencing low appetite or are simply concerned about not getting sufficient nutrients from their meals. Not only is the Weider in Jelly ‘Multivitamin’ fat-free, it also ensures timely supplementation for insufficient vitamin intake. Its flavour profile is akin to a refreshing passion fruit, so it’s perfect for consuming at any time in the day.

Given the importance of Jelly’s texture and taste, Morinaga meticulously use the electron microscope for fundamental research and implements strict quality control measures in factories to ensure consistent, stable quality in the manufacturing process. Furthermore, Morinaga independently develops ingredient combinations and manufacturing technology to maintain in jelly’s tasty, easy-to-drink jelly texture that minimises moisture seeping out of the jelly.

Recognising the consumer demand for convenience, the Weider in Jelly product series was also one of the brands, in Japan, to adopt the squeezable, portable, convenient pouch-with-straw packaging for the jelly drinks. As the number and range of consumers using Weider in Jelly expands, Morinaga will continue to refine the product quality and packaging, such as improving the shape of the straw and ease of opening the pouch.

The product is gelatinised to incorporate the best features of both beverages, making the carbohydrates easier for the body to absorb and digest solid foods, hence providing a feeling of fullness. In other words, the Weider in Jelly ‘Energy’ is perfect for a quick and convenient nutritional supplement before or after exercise, or even when there’s no time for a proper meal.

On the other hand, the Weider in Jelly ‘Multivitamin’ provides a refreshing easy-to-drink flavour that minimises bitterness or the peculiar taste of its vitamin mix. It includes the same 11 vitamins as the ‘Energy’ version but augments the taste to suit individuals experiencing low appetite or are simply concerned about not getting sufficient nutrients from their meals. Not only is the Weider in Jelly ‘Multivitamin’ fat-free, it also ensures timely supplementation for insufficient vitamin intake. Its flavour profile is akin to a refreshing passion fruit, so it’s perfect for consuming at any time in the day.

Given the importance of Jelly’s texture and taste, Morinaga meticulously use the electron microscope for fundamental research and implements strict quality control measures in factories to ensure consistent, stable quality in the manufacturing process. Furthermore, Morinaga independently develops ingredient combinations and manufacturing technology to maintain in jelly’s tasty, easy-to-drink jelly texture that minimises moisture seeping out of the jelly.

Recognising the consumer demand for convenience, the Weider in Jelly product series was also one of the brands, in Japan, to adopt the squeezable, portable, convenient pouch-with-straw packaging for the jelly drinks. As the number and range of consumers using Weider in Jelly expands, Morinaga will continue to refine the product quality and packaging, such as improving the shape of the straw and ease of opening the pouch.

For example, Weider in Jelly ‘Energy’ seeks to provide a degree of satiety through its melon-like fruit pulp texture. Designed for sportsmen and time-strapped hustlers, the Weider in Jelly ‘Energy’ quickly replenishes energy to charge and energise the user.

Each serving provides the energy equivalent of approximately two bananas (180 calories) and contains 11 types of vitamins (Vitamin C, Vitamin E, Calcium Pantothenate , Niacin, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin A, Folic Acid, Vitamin D, and Vitamin B12).

The product is gelatinised to incorporate the best features of both beverages, making the carbohydrates easier for the body to absorb and digest solid foods, hence providing a feeling of fullness. In other words, the Weider in Jelly ‘Energy’ is perfect for a quick and convenient nutritional supplement before or after exercise, or even when there’s no time for a proper meal.

On the other hand, the Weider in Jelly ‘Multivitamin’ provides a refreshing easy-to-drink flavour that minimises bitterness or the peculiar taste of its vitamin mix. It includes the same 11 vitamins as the ‘Energy’ version but augments the taste to suit individuals experiencing low appetite or are simply concerned about not getting sufficient nutrients from their meals. Not only is the Weider in Jelly ‘Multivitamin’ fat-free, it also ensures timely supplementation for insufficient vitamin intake. Its flavour profile is akin to a refreshing passion fruit, so it’s perfect for consuming at any time in the day.

Given the importance of Jelly’s texture and taste, Morinaga meticulously use the electron microscope for fundamental research and implements strict quality control measures in factories to ensure consistent, stable quality in the manufacturing process. Furthermore, Morinaga independently develops ingredient combinations and manufacturing technology to maintain in jelly’s tasty, easy-to-drink jelly texture that minimises moisture seeping out of the jelly.

Recognising the consumer demand for convenience, the Weider in Jelly product series was also one of the brands, in Japan, to adopt the squeezable, portable, convenient pouch-with-straw packaging for the jelly drinks. As the number and range of consumers using Weider in Jelly expands, Morinaga will continue to refine the product quality and packaging, such as improving the shape of the straw and ease of opening the pouch.

The novelty of the jelly lies in its unique jelly texture. It strikes a balance between springiness and firmness, combined with pleasant flavourings.

Morinaga calibrates changes in the selection and combination of ingredients for each type of Weider in Jelly in accordance with its characteristics and intended purpose. In doing so, Morinaga strives to ensure that the texture and flavour of each product is optimised for the individual’s needs.

For example, Weider in Jelly ‘Energy’ seeks to provide a degree of satiety through its melon-like fruit pulp texture. Designed for sportsmen and time-strapped hustlers, the Weider in Jelly ‘Energy’ quickly replenishes energy to charge and energise the user.

Each serving provides the energy equivalent of approximately two bananas (180 calories) and contains 11 types of vitamins (Vitamin C, Vitamin E, Calcium Pantothenate , Niacin, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin A, Folic Acid, Vitamin D, and Vitamin B12).

The product is gelatinised to incorporate the best features of both beverages, making the carbohydrates easier for the body to absorb and digest solid foods, hence providing a feeling of fullness. In other words, the Weider in Jelly ‘Energy’ is perfect for a quick and convenient nutritional supplement before or after exercise, or even when there’s no time for a proper meal.

On the other hand, the Weider in Jelly ‘Multivitamin’ provides a refreshing easy-to-drink flavour that minimises bitterness or the peculiar taste of its vitamin mix. It includes the same 11 vitamins as the ‘Energy’ version but augments the taste to suit individuals experiencing low appetite or are simply concerned about not getting sufficient nutrients from their meals. Not only is the Weider in Jelly ‘Multivitamin’ fat-free, it also ensures timely supplementation for insufficient vitamin intake. Its flavour profile is akin to a refreshing passion fruit, so it’s perfect for consuming at any time in the day.

Given the importance of Jelly’s texture and taste, Morinaga meticulously use the electron microscope for fundamental research and implements strict quality control measures in factories to ensure consistent, stable quality in the manufacturing process. Furthermore, Morinaga independently develops ingredient combinations and manufacturing technology to maintain in jelly’s tasty, easy-to-drink jelly texture that minimises moisture seeping out of the jelly.

Recognising the consumer demand for convenience, the Weider in Jelly product series was also one of the brands, in Japan, to adopt the squeezable, portable, convenient pouch-with-straw packaging for the jelly drinks. As the number and range of consumers using Weider in Jelly expands, Morinaga will continue to refine the product quality and packaging, such as improving the shape of the straw and ease of opening the pouch.

The first time I slipped on a pair of adidas Ultraboost was in 2020. I loved just how well it looked, how snug it fit, and how my feet felt wearing them.

It was as pleasantly effortless to run in as it was to style, and I clocked some 400km in the pair before retiring it. The best part? The shoes achieved all that distance without too much wear on the outsole and upper. That early experience set a high benchmark for the new Ultraboost 5 you see here, and we wasted no time in slipping it on and putting it through its paces. Here are five highlights in the new shoe which stood out:

Bold Good Look

That white upper, base grey midsole with expressive shades of ‘Spark Orange’ and ‘Lucid Pink’ drew plenty of approving glances.If you noticed the adidas sponsored athletes at the recent Olympics, you’d notice them wearing the same shoes, in this colourway too!

As one of the pioneers of athleisure, we’d expect no less from the new Ultraboost 5, complete with a sharp eye-catching silhouette that shines on both action and leisure fronts.

More Boost, Less Weight

The original Ultraboost was comfortable and cushioned over mid distance runs spanning five to 10kms. In the Ultraboost 5, those attributes are enhanced with 9mm more boost foam midsole spanning the forefoot and heel, with less weight. 

Right from the first toe-off, the shoe certainly felt light, responsive and cushioned, with the new re-engineered Light Boost midsole capable of keeping pace with a wide variety of runs. 

We enjoyed the shoe’s sprightly nature, with some pop to establish and maintain momentum over a range of efforts. Adidas says the shoe’s energy return is now 2 per cent better, but what we know for sure, is that it feels as lively, reliable and assured as we remembered it.

Stable On The Go

The presence of a torsion bar under the midfoot has made a noticeable difference in the performance of the Ultraboost 5. Spread out under the arch support, it offers a nice level of support with each footfall, with each stride enjoyably smooth and stable.

Snug, like a Sock

The new re-engineered Primeknit upper has been designed to adapted to its wearer’s foot with a snug fit. Slipping it on, my feet feel nicely cradled with no slippage or irritation.

The upper is developed for improved breathability, but we live in notoriously hot and humid Singapore. I found that heat does build up for me when running along distance during a hot afternoon, which makes thinner socks crucial in solving that issue.

Grippy All Over

Shod with a Continental rubber outsole, the Ultraboost 5 offers excellent grip and traction over a wide range of surfaces. This allowed us to confidently take sharp turns and crank up the pace to meet performance targets without worrying about traction or instability.

The Last Word

Anyone looking for a single shoe that’s versatile enough to see them through a day out, a workout in the gym or a run out will be loving the new Ultraboost 5. We rate it as a reliable go-to trainer for active lifestyles. Priced at $259, the adidas Ultraboost 5 is available at adidas stores or online at www.adidas.com.sg/ultraboost. 

Trail running fans will be familiar with HOKA’s storied Speedgoat line of running shoes and its blend of cushioning and grip with the necessary support, protection and comfort. Inspired by the exploits of ultrarunner Karl “Speedgoat” Meltzer, a serial race winner of extreme trail running events and GOAT (Greatest Of All Time) in the ultra-trail running circuit for his successes, the Speedgoat line has evolved as quickly as the seasons can shape a trail, with six iterations of the much-loved trail runner released since its launch back in 2015.

HOKA Speedgoat 6 Updates

In its latest iteration, the HOKA Speedgoat 6 brings several key updates that will elevate the running experience off the beaten track. Here are some of our favourite highlights from our experience with the Speedgoat 6.

It Fits Snug and Comfortable

Complaints about the previous iteration have been addressed with HOKA’s design and engineering team updating the Speedgoat 6 with a highly durable yet soft when lightweight woven upper.

It's now has a patent pending dynamic vamp and internal support chassis and plush, dual-gusseted tongue for an accommodating fit that keeps our feet stable and secure at a range of paces spanning easy warm up efforts to full trail surfing efforts on the most technical sections of our nature park trails.

Immediately noticeable when laced up, was how soft and comfortable the shoes feel underfoot. Fitting true to size, it fits securely around the foot without freeplay that could cause abrasions. We also noticed that the upper has been reinforced for durability, both on the inside, and with a toe bumper to protect against scruffing from rocks and roots.

If first impressions are all about feelings, we like the bright orange and yellow tones and the sense of security that comes from the shoe’s sturdy, structured construction up top.While it does seem to trap heat on long, hot afternoon runs, it’s not something thinner socks can’t solve.

Stable and Responsive

Weighing in at 280g for the US 9 sample we got, the Speedgoat 6 is light and features a rocker shape that facilitates quick transitions and momentum building. It’s also got a 40mm stack for ample cushioning with a 5mm drop.

Much of the weight savings can be credited to the new ultralight CMEVA cushioning in the midsole that gives the shoe a very sturdy, stable feel. It’s well cushioned, yet firm enough to offer a goat-like sure-footedness when tacking obstacles. It’s also responsive and nimble, reacting well to directional changes and changes in pace, even on technical sections of the trail.

On test runs that featured a mix of damn and dry trails with sections of loose rocks, we experienced how the Speedgoat 6 inspired confidence, giving us the assurance that it was always watchful in tracking our steps and alert to moments when its needs to compensatewith foot guidance to make up for missteps or slips. An essential yet understated feature, this can be likened to a car’s traction control systems which help drivers maintain control on sketchy sections of road, and was a standout quality for us.

Superior Traction

Another standout quality of the Speedgoat 6 is how much grip theThe Vibram Megagrip outsole offers.

With traction lugs and a sole pattern mimicking a goat’s hooves, we loved just how much grip we had, especially when the trails were wet, and how much ground feel we had.

Expect to feel intuitively connected, in the same way you could feel your feet grip the ground, as you ‘surf’ over trail features in confidence that you won’t miss a step. And even if that happens, the Speedgoat 6 would have got you covered by assisting your feet in making the necessary corrections so you can focus on moving on.

The Last Word

Updates to the upper, midsole and outsole have put the Speedgoat 6 back amongst the top picks for a versatile trail running companion you could train in and race with.

It’s a comfortable, albeit firm, trail runner that looks sharp, fits snug, and grips tremendously. Best of all, is how understated, yet pivotal, it delivers stability and responsiveness to your run as you push limits off the beaten track.

The HOKA Speedgoat 6 is priced at $259 and available atthe HOKA ION Orchard and Raffles City concept stores, as well as from authorised retailers.

With this new normal settling into the daily rhythm globally, borders and restrictions are easing up everywhere as we speak. The race calendars, which gets all endurance junkies excited and ready to train are once again starting to fill up with choice aplenty (and so are the international flight and accommodation prices which are starting to soar).  

It’s normal to get caught up with the sudden motivation of having an “A” race and overseas trips to look forward too and start training too fast and too quickly – ramping mileage and intensity up in a short span of time when the body isn’t even conditioned to handle it. How many times have we heard a friend or team-mate go:

“Oh my god, I just remembered I have to run a marathon in just less than a month!”

A common pitfall by many age-groupers is signing up for a race on impulse months before, only to be derailed from their training plan due to work and life commitments along the way. Eventually, starting a last-minute panic training block a couple of weeks out because they totally let slip about the timeline.

As a club coach, I always find myself reminding my own athletes about the same four things when they sign up for a race and commit to a training program:

Build Consistency into your Own Training Regime

Many athletes think that there is a secret formula, training program or workout session that just makes them fast by completing a handful of sessions. Social media paints a beautiful picture of elite athletes getting faster by just doing a core session – but what they don’t see behind the scenes are the number of hours that goes into base training or staple workouts (the fundamental building blocks of every athlete). These sessions go all year round with a strong emphasis on building steady volume through easy running and developing aerobic strength and leg speed.

Find one or two (more if you can) staple sessions that you can incorporate into your training plan week in, week out. These are sessions that you pretty much commit to and dig deep to get it done even on the days you feel off and can be adjusted as your fitness level and goals changes across the season – such as middle-distance track sets or fartleks that provide simplicity and versatility to adjust the variables and effort level to match your ability.  

Set Midpoint Goals

With each SMART goal crafted for their race season, I like getting the athletes to focus on setting specific, benchmark goals leading up to their big goal. These big goals can be linked to hitting the world marathon major qualification times or setting new personal best timings. However, setting smaller and shorter process goals – like local park runs, track time trials or even road races along the way, and mentally preparing for incremental challenges – are critical to success down the road.

If you have a big running goal that you’d like to achieve, lay out specific benchmarks to aim for during the process. Setting a goal to run a fast half marathon en route to a marathon, for example, can keep you really focused and motivated! By achieving this mini-midpoint goals, you are also building confidence and mental resilience which are really an additional edge for race day when you toe the start line.

Break Up Training Block

Arduous, draining, exhausting... The list of descriptions goes on when you ask people about the volume and time spent on a marathon training block (it only gets worst when the target timing gets faster).

If you’ve signed yourself up for a race really late into the year, grinding out training and racing for the entire year right from the get-go can really take a toll on the body and lead to training fatigue. I personally like to break up the training year and schedule some mandatory downtime between the macro-blocks for the guys and girls to stay fresh, avoid burnout, and promote longevity in the sport.

It’s also the perfect time to do some cross training, relax and allow the mind to reset and body to rest, recover and replenish itself before coming back stronger for the next (tougher) phase of the training program. 

A suggestion is to break up trainings for a big goal into smaller periods of time – say two to three months for example – scheduling downtime after each checkpoint to recover. Adding some variation in training can come in really handy too, for instance planning in some faster track races or taking on the trails. The change in the training and racing environment and intensity will keep things interesting so that you don’t lose focus!

Connect With a Local Community

A cheeky quote goes, “go alone if you want to go fast, go together if you want to go far.” Well, training in a community certainly allows you to go far (and fast) at the same time! By training in a group environment, you’ll find that running alongside – or behind/in-front – of athletes within your pace zones adds a different dynamic and energy to each training session. Longer sets seem to tick by faster and you’re able to push yourself harder and further just to hang on to that runner in front of you or prevent your teammates behind from overtaking.

Don’t underestimate the tremendous positive power of your own local running or multisport community. If you don’t have such a community, find one — being part of a like-minded group adds meaning, support, and context to the pursuit of your individual goals. Keep showing up even when you’re injured or taking some down time for recovery, even if only to cheer or connect with your teammates, build upon the shared enthusiasm, and keep your motivation alive. Celebrating the group wins and staying connected year-round will contribute to your consistency, growth, and well-being as an athlete as well as a human being – you’ll be surprised at the value it brings!

Keep all these in mind and you’ll find yourself having a more fulfilling training block ahead which I’m sure you’ll look back with no regrets. Happy training and may you be blessed with many new personal bests in the months ahead! 

Yes, the pair of trainers you see here in these pictures are very chunky and stacked very tall. You could describe them as the shoe equivalent of that plush armchair you could sink right into and immediately feel cosy in, or the Business-Class equivalent of a long-distance training show.

Introducing the HOKA Skyward X, the maximum cushion road trainer engineered with a carbon plate to push soft and smooth to the extreme, so you get to enjoy those long training days in comfort, with all the support you need to maintain your optimum pace.

All The Details

First things first, the details.

This is a tall shoe, with a 48mm heel stack that tapers off to 43mm in the forefoot for a 5mm drop. It also sits heavier on the scales at close to 320g in our US 9 size.

As the training equivalent to Hoka’s Cielo X1 super racer, this Skyward X takes the French performance footwear maker’s cushioning and carbon technology, a rich combination of foams, plates, and geometries, and morphs it all into a shoe designed for serious runners who rack up serious training miles.

All that science really includes a PEBA-based Active Foot Frame which fits snugly round the foot when you lace it up. We found that it did need some breaking in, and getting used to over some 10 kilometres. But with that out of the way, we could really enjoy the security of the mesh upper wrapping around our feet.

Cushioned, Yet Dynamic

The shoes feel plush and springy. While the sheer stack dilutes ground feel, there is a distinct sense of grip, stability, and smoothness at toe off. This is helped in part by Hoka’s signature MetaRocker and plush combination of foams underfoot.  

While this isn’t the shoe you’d pick for speed, or for agility work, it’s the one you’d want to just lace on and go easy. We could push it on faster paces, but the shoe feels most comfortable at a more languid pace where the focus is on efficiency, so you enjoy the process of running rather than the strain of making an effort count.

We loved how the plush cushioning springs back with every step. Making use of an innovative convex carbon fiber plate, we loved how it bows in the middle through each stride to offer a sense of suspension that makes it so easy to hit the sweet spot between cadence and stride, and just enjoy the natural rolling momentum that comes when you’re in the zone.

We understand that the carbon plate (visible from the base of the shoe) is nestled between a PEBA-based Active Foot Frame on top and a supercritical EVA rocker frame below. And the soft, resilient top layer directly underfoot cushions the ride while the firm supportive bottom layer provides a stable platform.

Abundant Comfort

The Skyward X is paired with a new flat knit upper with zonal engineering for an accommodating fit. An external TPU heel counter delivers extra structure and dimension, while an integrated ghillie system at the lace line locks allows for a more accommodating lock-down across the midfoot.

On our test runs, the shoe fit well with limited slip and no hot spots. However, we felt that thicker, or cushioned socks worked best in ensuring a better lock down.

The most outstanding highlight of running in the shoe, is in how soft it feels underfoot as it soaks up each footfall with ease and primes you for the next step forward. As the distances add up, it’s even possible to get the sense that the shoe will do the running for you while you focus on the road ahead.

The outsole, while grippy when new, can slip a little in wet conditions. But having taken it out for a range of runs spanning short shakeouts to long easy efforts, it’s held up fantastic with little signs of wear. We fully expect this shoe to easily last through a season of training, or over 500km, and then some.

The Last Word?

We’ll be frank and call out the weight. But you’ll only really feel it over really really long efforts when there’s barely anything left in the tank. In those moments, even a sweaty headband would feel like a weighted helmet.

Otherwise, the comfort, support, naturally roll and versatility more than makes up for that single shortcoming.

We’ll re-iterate that cushioned socks helped enhance the fit for us. Even then, it’s well-ventilated, snug and has all the qualities of an excellent long distance training companion. Think of this as THAT SHOE who’ll run right along with you, help you through the dullest moments, and come to life exactly when you do. 

The Hoka Skyward X is available at $349 from the HOKA brand stores in Orchard ION and Raffles City, as well as both in-store and online at Running Lab and iRun

It’s only been a couple of years since Puma relaunched its performance running shoe range back in 2021.

But the rapid rate of today’s product development cycles sees us already looking at the third edition of its flagship Deviate Nitro carbon-plated performance trainer.

And the characteristics we enjoyed in the original Deviate Nitro – comfort, grip and buoyant sense of propulsion – returns with greater finesse to delight runners looking for a performance-focused shoe they can train fast in, and race even faster with.

Deviate Nitro 3 Highlights

Consistent improvements in Puma’s Deviate Nitro 3 have finessed the best parts of its predecessor to ensure that it doesn’t just continue to fit well, but enhances the sensation of speed with greater propulsion.

More NITROFOAM

At the base of it all, Puma has packed in more nitrogen-infused foam midsole into this neutral trainer. This latest iteration now features a stack height of 29mm up front, 39mm at the heel, with a full 10mm drop for ample cushioning and excellent ground feel when worn underfoot. Compared to its predecessor’s 30mm forefoot stack, 38mm heel stack and 8mm drop, the geometry tweaks have refined the experience while packing in more NITROFOAM to better meet the needs of runners while shaving off weight!

This update continues to offer a soft and springy, cushioned ride, with a literally ‘kick’ by way of a rebound after the cushioning soaks up impact with each footfall. This propulsive effect is best felt when you hit your stride and get into the rhythm of your effort.

When momentum begins to take over, we found that the shoe doesn’t just feel quick, but its snappy, energetic character would naturally lead to achieve a quicker stride.

Updated PWRPLATE

At 265g (UK 8 size), the Deviate Nitro 3 is lighter than its predecessor, but it still feels supportive with an agreeable nature to do everything you ask of it.

Contributing to this confidence, is the new forked carbon PWRPlate sandwiched between the Nitro+ midsole which adds a degree of stiffness. Said plate also offers greater structure to the shoe which allows it to offer a distinctive propulsive effect, complete with a sharper, enthusiastic response when pushing off on each stride.

Comfortable Engineered Knit Upper

A shoe is only as good as how it feels. Comfort was immediately experienced the moment we laced on the Deviate Nitro 3 and felt the Fireglow bright orange and yellow engineered knit upper with PWFTAPE snugly wrap our feet to allow us to get the most enjoyment out of the shoe’s snappy, responsive ride. Improving on the mono-mesh upper used in the Deviate Nitro 2, this knit upper is soft and airy when worn, with a rolled foam-padded collar enhancing the overall fit and comfort especially when the distances add up over time in our balmy tropical weather. Worn with cushioned socks, we didn’t experience hot spots or chaffing.

PUMAGRIP Outsole

Where it matters, the Deviate Nitro 3’s PUMAGRIP outsole delivers excellent traction across a variety of surfaces and conditions. We might have only put a modest amount of distance in the shoe, at various paces, but it has been holding out very well with hardly any visible wear and tear. With all these features complementing each other, it’s little wonder that the Deviate Nitro has established itself as a firm fan favourite amongst runners and athletes keen on a quick everyday do it all for running and training. While we’re sure it’ll excel is on race days as mind and body get pushed on to new personal bests, it’ll perform just as exceptionally when tackling the demands of cross-training endeavours such as Hyrox.

Biggest Impressions

Top marks for comfort as we enjoyed how the soft yet snug knit upper wrapped comfortably around our feet. The ride felt plush, with an edge to the experience – it’s snappy and intuitive, allowing us to really get on with our runs confident that the shoe will deliver on everything we ask of it. It’s great for going fast over distance, but will gladly oblige an easy recovery effort.

The best of all, you can expect an excellent ground feel and plenty of grip, even when it unexpectedly rains on you. Two thumbs up for this excellent do-it-all performance trainer.

The Puma Deviate Nitro 3 is available at $239 from PUMA 313@somerset Flagship Store, VivoCity, Bugis+, ION, Takashimaya and PUMA.com

Leave labels in the dust and crush stereotypes with every stride in the sixth Unlabelled Run organised by The New Charis Mission. 

Make a stand for a more inclusive Singapore by participating in this year’s race, themed “Drop the Label, See the People”. Take on a 5km fun run or the 10km competitive category and race for a good cause. New this year, is a 1km category for exclusively invited participants from the special needs community and the elderly. Be sure to cheer them on at the event! 

In its early editions, the race aimed to drive awareness of the contributions to society by ex-offenders. Today, the Unlabelled Run has evolved into a movement embracing the unique strengths of the elderly, youth, ex-offenders, and those with special needs. 

Since 2018, the Unlabelled Movement has been conducting talks and programs challenging stereotypes in schools, communities, and correctional facilities. The movement also addresses cyber wellness, highlighting how labelling exacerbates social issues in the online world.

Race for a good cause and be part of a meaningful movement. Reserve your race slot before registration closes on 30 April 2024!

Date: 18 May 2024
Categories: 1km run/walk, 5km, 10km
Venue: Where: OCBC Square, Singapore Sports Hub

Sign up today at https://www.unlabelledrun.org/ 

The T100 Triathlon World Tour is the new name for the Professional Triathletes Organisation and has been designated by World Triathlon as the ‘official World Championship for long distance triathlon’.

It will be a season-long schedule of eight T100 races during 2024 that will be competed over 100km (2km swim, 80km bike and 18km run) and will feature the world’s best triathletes going head-to-head in Miami (9 March), Singapore (13-14 April), San Francisco (8-9 June), London (27-28 July), Ibiza (28-29 September), Lake Las Vegas (19-20 October), Dubai (16-17 November) and at the Grand Final (29-30 November).

Apart from the professional categories, amateurs may also look forward to participating in the new 100km distance at six stages, including: Singapore, London, Ibiza, Lake Las Vegas, Dubai and at the Grand Final.

The Women Pro Race

Defending champion Ashleigh Gentle once again bested not just the brutal conditions of Singapore, but also all her competitors to secure victory in the T100 Women's Pro category last Saturday (13 April). Runner-up Lucy Charles-Barclay established a substantial lead off the bike, but was unable to hold off Gentle's relentless pursuit on the run. Dutchwoman Els Visser surprised herself by clinching third position, "a dream come true" and a monumental leap from her last placing in Singapore last year.

The Mens Pro Race

In a breathtaking performance, Dutch wildcard Youri Keulen secured his first T100 victory on Sunday (14 April) amidst stiff competition. Keulen collapsed immediately after his finish - a testament to the maximum effort he gave for the race. Hot on his heels were fan favourite Sam Long who closed a sizable gap, coming from last out of the swim to finishing second overall, followed by Belgian Pieter Heemeryck who came in third position.

Long’s tenacious and powerful performance saw him take second again and another US$16,000 in the bank and add 28 points to his T100 series tally, putting him just one point behind Keulen. Heemeryck held strong for third place, US$12,000 and 25 points.

Singapore National Athletes’ Performance

Wai Kit Lam finished in second overall in the Amateur Triathlon (100km), followed by Ben Khoo in fifth and Gen Lin Foo in 16th place. Arif Ibrahim came in second overall in the Amateur Duathlon (82km), followed by Tey Yi Jun and Brandon Bright in sixth and ninth position respectively.

Past and present Team Singapore athletes also took part in the Triathlon Team Relay categories with the team of Ritchie Oh, Calvin Sim and Daniel Leow topping the men’s category. In the mixed team relay, Liam Chan, Yeo Boon Kiak and Serena Teoh finished second ahead of Luke Tan, Goh Choon Huat and Jasmine Goh in third.

Wildcard Performance by RUN Singapore

Never one to shy away from a challenge, Team RUNSG took on the T100 Mixed Relay category.

Lim Wan Ting was off for a strong start at the swim leg, finishing the 2km open water swim in fifth position with a time of 28:22 (1:25min/100m). Braving the wet and slippery roads, Chew Yi Heng hammered hard on the 80km bike course, clocking an astonishing 2:15 (35.5km/hr) to complete his segment in seventh place. Expectations were then laid on Lester as he started his 18km under the scorching midday sun. With adrenaline pumping through his body, Lester completed the relay in 1:09, securing second place in his category with a blistering average pace of 3:50min/km. Team RUNSG clocked an official time of 3:56:07, placing in forth position overall and approximately five minutes behind the eventual winner, Team MetaPros (3:51:07).

Singapore T100 men’s Pro Race Standings:

1. Youri Keulen - 3hr 21min 01sec
2. Sam Long - 3:22:38
3. Pieter Heemeryck - 3:23:30
4. David McNamee - 3:26:03
5. Kyle Smith - 3:26:57

Singapore T100 Women’s Pro Race Top 5 Standings:

1. Ashleigh Gentle - 3:44:23
2. Lucy Charles-Barclay - 3:45:58
3. Els Visser - 3:51:38
4. Amelia Watkinson - 3:52:03
5. Lucy Buckingham - 3:52:10

Everyone has a different reason to race. Some do it to test their limits, overcome personal challenges or raise awareness for a cause.

What’s yours? 

#WhyIRun: Your race, your story 

This year, RUN SG wants to celebrate YOUR inspiring running stories of passion, grit, and courage through our campaign #WhyIRun.

We often hear about the victories and record times, but not enough about the remarkable journey to the finish line. #WhyIRun aims to spotlight how resilient individuals overcome personal challenges, failures, and trials to reach the starting line.

Tell us your #WhyIRun story

Do you have a compelling and inspirational story behind your motivation to race in 2024? Share it with us! 

Two runners with the most inspiring #WhyIRun story will stand a chance to run a selected 21km or 42km race, fully sponsored.  

Cross the finish line like a champion with the support of: 

Official Training Partner - Elevate Performance Coaching

Get race-day ready with personalised coaching by IRONMAN Certified Coach, Arthur Tong, founder of Elevate Performance Coaching. Be equipped with the best training support from both the Coach and training sessions with the academy.

Official Gear Partners - New Balance and Puma

Race your best in top-notch gear by New Balance and Puma. 

Official Supplement Partner - Xandro

Boost endurance and recovery with Xandro’s science-backed nutritional supplements. 

Submit your #WhyIRun story today and be part of something special.

HOW TO PARTICIPATE

Click HERE to submit your entry. Closing date: 7th April 2024

FOLLOW, SHARE, & WIN!

Share the good stuff and win! Snag a free entry for a local race in 2024 when you:

1. Follow RUN SG's Instagram @runsgallaccess
2. Click on the #WhyIRun contest post and tag 3 friends in the comments.

We have 3 RACE SLOTS up for grabs! Only selected winners will be notified. Don't miss out.

#RUNSG #RUNSingapore #WhyIRun #YourRaceYourStory   

After a successful launch in 2023, PTO Asian Open returns rebranded as Singapore T100. Expect more thrilling action as the world's best triathletes race for T100 tour glory.

Happening on 13 to 14 April 2024, the event will again feature a thrilling 100km triathlon course in the heart of Marina Bay. Athletes will sprint past iconic landmarks such as Gardens by the Bay, the Benjamin Sheares Bridge and the Singapore Flyer.

A unique experience awaits, for both spectators and participants in this multi-lap, close coursed race. Spectators will get multiple glimpses of their favourite athletes in action, while participants will experience the same course challenges as the pros. Plus, mingle with fellow fans of the sport and soak in the camaraderie as you cheer on your favourite athletes on race day.

For multisport enthusiasts who want to stretch their limits, the 100km triathlon is the perfect event for testing themselves. Beginners can also opt for the duathlon option, which comprises cycling and running.

Racing aside, there will be an event village where you can get food and drink, buy triathlon gear, and pick up a training tip or two. Make the weekend one to remember with family, friends, and club mates.

Registration is now open. Learn more here.

We are thrilled to announce the launch of RUN Singapore’s new IG account, @runsgallaccess. Our handle may be new, but you can certainly look forward to more of the quality RUN SG content you’ve come to love, including:

👟 Exclusive race updates
🏃‍♀️ The latest news about Singapore’s running clubs
🍏 Bite-sized, specially curated expert insights on training, nutrition, and the latest running gear
🎁 Exciting collaborations and giveaways

In the coming months, we’ll be unveiling more fresh, exciting content and we cannot wait to share it with you! On a personal note, our Instagram account is where we've connected with so many of you in the running community, so let’s not lose touch! 

Click here to follow us on IG today.

We look forward to seeing you there,
RUN Singapore

The eagerly anticipated MetaSprint Series returns this year for its 17th edition, with the action kicking off at Sentosa on 28 Jan with the aquathlon. The race day thrills continue on 17 March at the F1 Village with the duathlon. And finally on 5 May, witness triathletes of all ages swim, bike, and run their way to the finish line at East Coast Park.

New this year is the introduction of the ‘fast’ wave – a 5am race start time for the duathlon and triathlon races. Muslim participants observing Ramadan will have ample time to get ready on race day thanks to this initiative.

Participants can also look forward to a smoother race experience with the return of the rolling start in the swim leg. Grouped according to their estimated race times, athletes will enter the water in waves, ensuring a more organised start. 

To foster healthy competition among the athletes, MetaSport has introduced Age Category Waves. Athletes in the Sprint and Sprint Relay will start their race in waves alongside fellow participants in their age category, adding toe the excitement.

Witness more of that thrilling sporting rivalry up close in the Inter-School Challenge, where youths from different schools will pit their athleticism against each other.

Whether you’re a first-timer or seasoned triathlete, the MetaSprint Series is open to young and old with a passion for running, cycling, and swimming. Its age categories welcome active tots as young as 4 to participants 16 and above.

If you’re preparing for the PTO Asian Open on 14 April, there’s no better warm-up for your race season. Be part of this spirited celebration of multisports as a participant or supporter – all are welcome!

Registration is now open. For more information, please click here.

The Standard Chartered Singapore Marathon 2023 is around the corner, and you can enhance the visual spectacle of the run with similarly extraordinary headphones. 

Non-invasive audio devices are a dream for runners, and Sony’s offerings provide a platform for you to forget you’re even wearing headphones as you train for your next personal best run. 

Float Run

The Float Run’s feather-like 33g frame and off-ear design remove any concerns of pressure and stuffiness around your ears. The unique neckband of the float run also suits a wide range of head shapes and hairstyles. This security ensures you never have to worry about instability, even during your most taxing workouts. 

These unobtrusive headphones also pack an absolute punch, with a design that conforms to your ear to enable a more spatial and natural listening experience, ensuring no compromise on audio quality. The open-type design eliminates echoes of your body’s sounds, such as heavy footsteps and breathing, so you can wholly focus on form. 

WF-C700N 

The WF-C700N fits comfortably in your pocket and matches your style to boot, with four gorgeous colourways, making it a dream for a runner. 

Sony also prioritises audio quality with a unique Digital Sound Enhancement Engine (DSEE) and driver to reproduce the best possible experience as you run. 

A specialised noise reduction structure also ensures you enjoy your music as the artists intended. Calls on the go are as sharp as ever, with a Wind Noise Reduction Structure delivering your voice clearly, even on windy days. 

Experience Sony

Experience the quality of Sony’s offerings even before the Standard Chartered Marathon Singapore 2023 kicks off! 

Go Get It!

Purchase now on the Sony Store Online to enjoy an ADDITIONAL 10% off when you checkout with the exclusive promo code: 10OFFSCRUN23

Try It & Get Rewarded

Can't make up your mind just yet? Get a trial set first, and if you love what you try, enjoy special promotions at Sony’s exhibition booth in the upcoming Standard Chartered Race Expo 2023 & get rewarded with a $15 Decathlon e-voucher* upon purchase. Click here for more information. 

*$15 decathlon e-voucher will be sent to your email address after registration of the product 

Get ready to do your part in the sustainability movement! The Great Green Run is scheduled to take place on 24 September 2023 at the Marina Barrage. The sporting event is designed to unite individuals and communities to engage in sustainability advocacy and take meaningful action through a community run.

Suitable for families and runners of all levels, the race offers two categories – 10km and 5km. Run along a scenic route and enjoy the stunning Marina Bay skyline!

An exciting race experience awaits as the Great Green Run is one of the region’s greenest and most aspirational run. It features a complete eco-friendly setup and a unique medal as well. In addition to the Finisher E-Certificate, participants who complete the distances will also receive a special medal that is sustainably produced in the Kingdom of Bhutan.

The Great Green Run is more than just a race. It is also a campaign for awareness and advocacy for sustainability. Before lacing up your running shoes at the start line, head to the Green Festival Booths at the Fiesta to get your retail fix and enjoy sustainability-driven food.

Sign up now! Participants can also look forward to winning trips for two to Bhutan and Finland with the Lucky Green Draw!

Registration is now open.
For more information, please click here.

The Standard Chartered Singapore Marathon (SCSM) is back and ready to elevate your race calendar! Prepare for the marquee running event that will commence at the F1 Pit Building from 1 December 2023 to 3 December 2023. Join over 50,000 other participants and soak up the exciting racing experience at Southeast Asia’s only World Athletics Gold Label Race!

Test your mettle and endurance with various race categories available, including the 5km, 10km, Half Marathon and Marathon. For young runners under 12 years old, the Kids Dash offers a perfect opportunity to embark on their running journey.

The Standard Chartered Singapore Marathon 2023 also promises an even more scenic experience for participants as they finish their runs at the iconic National Stadium - a first in the marathon's illustrious history.

Runners will get to explore the heart of Singapore by running through celebrated landmarks such as Marina Bay Sands as they blaze through the stunning skylines the city has to offer.

Testament to the world-class event, the SCSM will also see the return of the International Elite Race in which some of the top long-distance runners around the globe will be competing fiercely. Concurrently, the National Championships will see Singaporean runners vie for the honour of being crowned as the National Champion.

Feel the adrenaline and conquer the race like never before!

Registration is now open.
For more information, please click here.

Looking to spice up your race calendar with mixed terrain trails? The Salomon Forest Force Run Series is an exciting challenge with a unique race format. Unlike the usual running events, the race categories are staggered across four dates from 16 September 2023 to 29 October 2023 at the MOE Dairy Farm Outdoor Adventure Centre.

Featuring the distances 14km, 23km, 42km and 50km, the series caters to runners of all levels from seasoned trail warriors to novice eager to embrace the trail force. Participants may not only compete in one category but delve into the various distances with the bundle discounts offered. Seasoned trail runners who wish to push their limits may even sign up and complete for all four categories to receive the Ultimate Forest Force Finisher trophy and t-shirt!

From lush forests to wide-open terrains, each trail presents a distinctive challenge, ensuring an enthralling experience for every trail runner. Trail race enthusiasts can also anticipate new routes such as the rolling grassland of the Mandai pipeline trails.

Prepare to feel the force of nature as you run through diverse terrains, overcome obstacles, and savour the exhilaration of conquering each trail. Whether you're seeking personal triumphs or the thrill of conquering new trails, this series promises an unforgettable experience that will leave you yearning for more.

For more information, visit here.

The world series of fitness racing, HYROX, is making its debut in Southeast Asia on 7 October 2023 at the Singapore National Stadium. The event has gained recognition in Europe, North America, and Australia, with over 70% of slots already filled since the registration for the inaugural race in Singapore commenced.

With the expected attendance of 4,000 participants and 2,000 spectators, an electrifying festival-like atmosphere can be anticipated. HYROX offers four categories in which participants can race in: Single Open, Single Pro, Doubles and Team Relay. The mass participation indoor race features both running and eight functional workout stations such as SkiErg, Farmers Carry and Sandbag Lunges which are accommodating for both professional athletes and fitness enthusiasts.

Since its launch in Germany in 2017 with 650 participants, HYROX has since expanded into 17 countries with over 120,000 participants each year. It has garnered much attraction from both professional athletes and fitness enthusiasts. The race series has retained its format across the world that incorporate functional movements commonly used in everyday life, allowing HYROX to remain appealing and accessible for people of all fitness levels.

HYROX Singapore is set to be an iconic event as it takes place at the largest venue in the history of the race series, Singapore National Stadium. Gary Wan, HYROX APAC Managing Director, said: “We are excited to bring HYROX to Singapore this October and are looking forward to hosting HYROX at the Singapore National Stadium. This is something that will change the HYROX game entirely. We welcome everybody and everybody to join us and come check us out that weekend.”

Yazed Osman, Singapore Sports Hub Group Head, Events and Placemaking, said: “We are pleased to host the first-ever HYROX event in Singapore, reinforcing our position as a global hub for sports, lifestyle and entertainment. Singapore Sports Hub remains committed to delivering new and exciting experiences for everyone and we can’t wait to welcome all HYROX participants and supporters to the National Stadium this October.”

A unique race experience from the usual road or trail running, The Chapman’s Challenge will return on 25 to 27 August 2023 at the Pangkor Laut Resort’s private island in Malaysia. The race is a combination of 3.8km road run around the island, 2.4km through the untouched rainforest and 1km swim in the sea off Emerald Bay before concluding at the Chapman’s Bar.

The exciting event is held annually, commemorating the remarkable feat of the late British Colonel Freddy Spencer Chapman who had swam across the Emerald Bay to safety after hiding from the Japanese army for more than three years during World War II.

Participants can not only expect to be treated with the thrill of adventure and scenic landscapes but, pre-dinner cocktails and a beach barbeque dinner at the prize-giving ceremony at Emerald Bay. Top five finishers will have their times scribed and immortalised on the scoreboard at Chapman’s Bar, and the top three racers in each category will win a stay at the luxurious properties within the YTL Hotels global portfolio.

NORQAIN, an independent Swiss watch brand that is the event’s official timekeeper, will also be awarding the overall winner a 42mm NORQAIN’s Wild ONE Khaki The Chapman’s Challenge 2023 watch. The unique timepiece is part of the Independence Wild ONE collection and features the Pangkor Laut Resort logo and a sapphire crystal caseback.

Adding to the excitement, NORQAIN has also announced a limited edition “The Chapman’s Challenge” timepiece series of only 15 pieces that are available exclusively for pre-order purchases by race participants.

Are you ready to lace up your running shoes and embrace the thrill of a race? Mark your calendars for the inaugural Running Lab 10K, set to take place on 3 September 2023 at the scenic Angsana Green, East Coast Park.

Whether you’re an aspiring novice or an amateur runner, the exciting event caters to participants of all levels. With a choice of either 5km or 10km distance, this race serves as an ideal stepping stone for those looking to build their endurance and prepare for longer distances.

Casual runners who have primarily stuck to their familiar neighbourhood routes can seize this opportunity to elevate their running game and immerse themselves in the atmosphere of competitive races.

The Running Lab 10K is also a great race platform for seasoned runners with impressive mileages under their belts. Participants can take on the race to unleash their speed and to test their mettle for middle-distance challenges!

Top five winners in both the men’s and women’s categories of the two races will be awarded trophies and attractive podium prizes. You will not only have the chance to embrace the thrill of the Running Lab 10K but the opportunity to compete for rewards and recognition as well! Gather your fellow running buddies, and take your positions at the Running Lab 10K’s start line!

Registration is now open.
For more information, please click here.

Home to the picturesque and tourist attraction Mount Batur, Bali is not only a popular getaway destination but an ultra-runner’s favourite as well. The Bali Ultra Trail is returning for another thrilling edition on the weekend of 19-20 August 2023. Following its successful debut as a Candidate Race in 2022, the 100km and 50km race categories are designated as new points races for the 2023 ATM Championship ranking.

Mount Batur is rapidly establishing itself as a prime destination for trail running enthusiasts. While it might not be the highest peak, the challenge it presents is no less formidable.

With Grandmaster Dendi Dwitiandi at the helm as race director, the second edition of the ultra trail race will build upon the success and experience of last year. The previous 80km course will not stretch to 100k and will feature the mentally tough out-and-back section leading to the beach in North Bali. The 50km race will remain within the Batur area itself.

The Bali Ultra Trail is suitable for trail runners of all fitness levels. Apart from the 100km and 50km races, the event features both ultra-marathon and non-ultra-marathon distances as well. First-time challengers are welcome to take part, with the 10km or 25km distance category that is perfect category for their inaugural Bali Ultra Trail journey.

Cut-off times are designed to be fair yet challenging, pushing participants to give their all. And as a testament to their accomplishments, every finisher will be rewarded with a medal at the finish line.

Set in Kintamani, Bali, this event promises an unforgettable experience characterized by the natural beauty of the surroundings and the warm hospitality of the locals. To add on to the vibrant atmosphere of the race, it features a packed schedule of tours and an expo showcasing the latest running gear.

Trail runners are set for an unforgettable journey at the Bali Ultra Trail.

Registration is open. For more information, please visit here.

After a five-year absence, The Music Run is making a triumphant return to Singapore. In partnership with the Professional Triathletes Organisation (PTO), the renowned running brand is set to deliver an exhilarating experience for runners as part of the inaugural PTO Asian Open weekend on 19-20 August 2023.

The iconic 5km fun run, known for its lively atmosphere, offers a distinct and immersive experience on the ‘Sound Track’ run course that features speakers pumping the participants’ favourite hits from start to finish. Set against the backdrop of Marina Bay, this immersive running event will be held alongside the high-profile PTO Asian Open 100km professional races and the two duathlons.

The inclusion of The Music Run in the action-packed programme will deliver an unparalleled combination of spectator sports event and mass participation experience. The Music Run is a prominent international running series, known for its widespread popularity across Asia including countries like Thailand and China. The previous edition held in Kuala Lumpur had an astounding participation of 17,000 runners.

“The Music Run has a proven track record of encouraging runners of all abilities to pull on their trainers and run around stunning city centre locations to the beat of their favourite tunes. We’re delighted to have The Music Run as part of our PTO Asian Open weekend as it makes its return to Singapore and gives everyone a great option to get involved in what will be a festival of multisport activity," explained PTO CEO Sam Renouf.

As part of the esteemed PTO Tour, a premier annual race series in the world of triathlon, the PTO Asian Open professional 100km races showcase a thrilling competition among the elite athletes across the globe. The event is set to be exciting, with the confirmation of Olympic champion and top-ranked triathlete, Kristian Blummenfelt, and Gustav Iden, in attendance to compete in this inaugural race.

Registration for The Music Run will open officialy on 1 June 2023, Thursday at 12:00pm, via their website. Runners who are keen to participate may pre-register their interest now.

PUMA, one of the world’s leading sports brands, unveils its official running club #RUNPUMACLUBSG, for enthusiasts and like-minded runners.

The brand has always been synonymous with running excellence, reflected in its rich history of developing top-of-the-line performance footwear. PUMA’s recent cutting-edge NITRO technology has redefined speed in long-distance running, pushing boundaries and inspiring runners.

In a true show of dedication to the grassroots running community, PUMA aims to foster a thriving ecosystem through the sharing of NITRO success stories and the launch of #RUNPUMACLUBSG. By offering a lifestyle run club experience, PUMA not only aims to create a platform for runners to connect and thrive, but also to provide essential support and motivation to runners at every level.

The #RUNPUMA initiative revolves around four pillars: community, nutrition, recovery, and gear. The running club is set to support the runners’ journey and gear them up for the highly anticipated Standard Chartered Singapore Marathon 2023. To prepare participants for the upcoming race, PUMA is actively organizing group runs, helping runners build strength, endurance, and confidence.

Enthusiastic members can expect invigorating training sessions every Thursday, from 7:00pm to 9:00pm, which take runners through scenic routes around iconic landmarks such as Marina Bay Sands and Merlion Park. Monthly group runs are also scheduled for Saturdays or Sundays from 7:00am to 9:00am, further fostering camaraderie in the vibrant community.

With an unwavering commitment to runners' well-being, PUMA has partnered with WOAH Group and STARBALM Singapore to offer post-run essentials, including refreshments and quick muscle relief treatments, ensuring optimal recovery for the runners.

#RUNPUMACLUBSG is having a launch event on 27 May 2023 at PUMA 313@Somerset Flagship Store, from 7:30am to 10:00am. For more information and to sign up, please visit here.

Virtual runs are a great way to help you stay on track to achieving your running goals, allowing you to run at your own time and pace. Happening from 2 September 2023 to 11 September 2023, the NUS Run BIG 2023 has returned as a virtual race!

Pay it forward to the community as you race! Your participation will also make a positive impact on the lives of others. All of the proceeds from the race will go towards supporting National University of Singapore’s Enhanced Financial Aid Scheme. Your support will help and inspire students to be the next change makers in the future.

With the convenience of a virtual race, you can design your own course to complete the distance of 19.05km within the race period! Fancy cycling instead of your usual running routine? Unlike its previous editions, this year’s NUS Run BIG also features a new cycling category – Individual Cycle: 190.5km.

Head outdoors and get active with your friends and family!

Form a team of four member to take on the Team Challenges. Rally two runners and two cyclists to take part in the Team Mixed, and complete 500km together. Push your limits and motivate one another over the 10 days as you run and cycle for a great cause!

Join in the race fun to experience a sense of achievement and fulfilment!

Registration is now open.
For more information, please click here.

As the first city to host the inaugural PTO Asian Open, the race slots for the 100km Triathlon race were sold out in four days to experienced amateurs. However, fret not as the multisport event now includes a Duathlon race!

Happening on 20 August 2023, with a start and finish at Marina Bay, run along the picturesque Gardens by the Bay before embarking on a breath taking bike course through the city centre. That's what the Duathlon race have in store for you!

The Duathlon features two distances: 4.5km Run/32km Bike/4.5km Run and 9km Run/64km Bike/9km Run, which are perfect for those who are new to endurance sports.

Take on the same streets as the professional triathletes! Duathletes will race on a similar course to the sold-out 100km PTO Asian Open triathlon track that the professional triathletes will tackle. Participants can expect exciting speedy action as they cycle through the closed city circuit route that are mostly flat – low rolling resistance.

There’s no better way to challenge your team other than taking part in the Duathlon Team Relay! Each team may consist of two or three members. Gather your friends or family and experience the thrill of working together to complete the course.

Don’t miss out on being part of the triathlon’s leading annual race series! Enjoy a truly next-level race experience, a buzzing festival atmosphere with entertainment for the whole family, and the opportunity to be inspired by the best triathletes in the world.

Register now to enjoy the weekend festival of endurance sport.

Registration is now open. Hurry, the Early Bird stage is ending soon on 24 May 2023!
For more information, please click here.

Singapore International Triathlon 2023 returned for its 12^th edition, in partnership with TriFactor on 16 April 2023 at the East Coast Park. The flagship event for Triathlon Singapore began with the flag-off for National Super Sprint Championship that features the elite triathletes and emerging talents. Among them are Team Singapore athletes who are looking to qualify for the upcoming 2023 SEA Games in May.

With the National Super Sprint Championships being highly competitive, the event showcases impressive performances by both the male and female athletes. Luke Chua dominated the male category and secured the first position with a stellar performance while Bryce Chong and Lachlan El-Ansary, from Australia, came in second and third respectively.

In the female category, Herlene Yu took home the top spot as Louisa Middleditch came in a close second, and Janel Susastra rounding up the top three.

Apart from the Elite category, the race also features the Extended, Standard and Sprint categories that had many budding as well as seasoned triathletes racing in. Charlene Teng from Singapore swept the first position in the Female Extended category while Fin McRae from Australia topped the podium for Male Extended category.

There was also fierce competition in the Standard category, with Maksima Shutov from Russia taking the top spot in the male division and Indonesia's Michelle Surjaputra, a TriFactor Ambassador, claiming victory in the female category.

More than just an individual race, many participants represented their triathlon clubs and competed in the Relay categories as well.

The event, however, was not without its challenges. The race officials had to make the tough decision to cut the distances short due to an unexpected jellyfish strike. The event was further hit by Category 1 weather warning that forced the co-organizers, Triathlon Singapore and Orange Room, to reduce the distances further for safety reasons.

Despite these obstacles, the participants remained resilient and showed incredible sportsmanship.

This year’s Singapore International Triathlon is a testament to the spirit of triathletes, who continue to push the boundaries of human endurance and showcase their athleticism in the face of adversity.

With the conclusion of the event, triathletes or even runners can expect more fun and exciting races in the coming weeks. TriFactor will be organising the Bike & CycleRun on 28 May 20223 and the Great Green Run will be taking place on 8 July 2023.

Additionally the biggest Triathlon and Sports Carnival of the year, the TriFactor Triathlon will also be held on 30 July 2023. For more information, please visit TriFactor Sports Festival 2023.

Celebrating 10 Years since the launch of the original BOOST back in 2013, Adidas enters the season with an all new light BOOST material which is 30% lighter than the previous BOOST compound featured in its predecessors. The new Ultraboost Light is the first of the series to enter a weight realm and level of function that finally puts it into contention as a performance running shoe.

Adidas designed the Ultraboost Light for running first and foremost, and at the shoe is the product of several rounds of rigorous wear tests by athletes and runners who need top performance from their training and racing footwear. The shoe features a lightweight outsole that provides grip for all kinds of weather and surfaces, and enough flexibility to move in harmony with the new midsole material for a smooth, secure stride.

The new generation of Adidas BOOST midsole is where the magic truly lies. The unique molecule design has a “linear energy point” (LEP) that provides runners with a high level of responsiveness and energy return with each propulsive phase off the ground as the foot transitions through the running gait cycle. For the sustainability gurus, it also leaves a 10% lower carbon footprint than previous Ultraboost models as part of the brand’s commitment to reducing the carbon footprint along their complete product lifecycles. From raw material extraction, processing, and packaging, all the way to the end of the product’s life, Adidas calculates and communicates it’s carbon footprint to an internationally recognized standard: ISO 14067.

RUN Singapore had the chance of taking the Ultraboost Light out for a spin during the Adidas Runners Singapore launch event held at the Greek Theatre near the iconic Singapore Flyer. The first thing we liked about it was how the weight and cushioning were consistent with what a runner would look for in a neutral daily training shoe – highly cushioned with large amounts of BOOST foam that helps to drop the weight and a snug Prime knit upper that nicely conforms over our feet – perfect for those easy miles, long runs and even casual days.

We also appreciated the slightly wider fit of the shoe and were pleasantly surprised by the how the one-piece upper felt secure around the feet. The ride experience was great - the underfoot is stable and cushioned in the heel. It also feels slightly firmer in the forefoot with a plastic plate which forms part of the LEP system that helps facilitate motion forward.

One thing is certain this season – the Ultraboost Light is making a huge leap forward!

The OSIM Sundown Marathon 2023 recently held a Media and Friends event on 7 March 2023, inviting running groups and brand partners to meet with the newly appointed licensee RUNRIO Inc and co-organizer Infinitus Productions Pte Ltd. Exciting news and announcements were unveiled during the event, generating much anticipation for the upcoming race.

One of the highlights of the event was the introduction of the President and CEO of RUNRIO Inc, Rio de la Cruz, who is the newly appointed licensee of Sundown Marathon. Attendees were able to gain insights on how RUNRIO, a well-established events company, will be elevating the OSIM Sundown Marathon brand and bring new experiences to the runners.

Citing the unique nature of the night race, running groups who have been eagerly waiting for the return of OSIM Sundown Marathon were also thrilled to learn about the many planned partnerships in the pipeline. Some of the exciting initiatives that were shared include the expansion of Sundown Marathon race across the Southeast Asia region over the next year, such as Malaysia, the Philippines and Thailand.

"We are thrilled to be able to bring back the OSIM Sundown Marathon after a two-year hiatus. The event has become a highlight of the local running calendar, and we know that participants have been eagerly awaiting its return," said Jeffrey Foo, Director, Infinitus Productions Pte Ltd, co-organiser of the OSIM Sundown Marathon.

The Media and Friends event also saw the presence of Sundown Marathon’s longstanding title sponsor, OSIM that has been supporting the race since 2015. As a Singapore-based brand and a pioneer in the Wellness Tech industry, OSIM is also enthusiastic in supporting the growth of the Sundown Marathon both locally and regionally.

Among the running groups, the pacers from Running Department were also in attendance to share their lead up run schedules and plans as they look forward to help runners prepare adequately for the OSIM Sundown Marathon 2023. Training sessions of varying distances are put in place for the public to join in.

An evening of good food and warm company, attendees had the opportunity to mingle with each other and share their love for running, while enjoying their meals which were graciously prepared by AMGD. The positive atmosphere generated by the gathering of running groups and brand partners added to the excitement for the forthcoming OSIM Sundown Marathon 2023 race.

For more information on Sundown Marathon 2023 visit https://www.sundownmarathon.com/

General information on title sponsor and partners, visit:
OSIM - https://sg.osim.com/ 
The Gym Pod - https://www.thegympod.com/
AMGD - https://www.amgd.sg/
100PLUS - https://100plus.com.sg/

For more images, please click here.

It’s time to put your training to the test for the first Half Marathon race of the year! Returning after a long hiatus, 2XU Compression Run is happening on 16 April 2023 at the F1 Pit Building. Apart from the 21.2km Half Marathon, the race also features the 10km and 5km categories. Running through the iconic locations around Marina Bay, it is the perfect urban training ground for both elite and amateur runners.

Runners who enjoy racing together with their family and friends can rejoice! Offering a Bundle Package, you can enjoy discounted rates of race entry for up to 6 participants. Gather your running-kakis for the great opportunity to not only challenge each other but, motivate one another as well!

Participants can expect attractive entitlements including the 2XU Singlet, 2XU Polo Tee and a stunning finisher medal to celebrate your accomplishment. At an additional cost, you can also personalise your 2XU Singlet as a memento of your running achievement and race experience.

If you have registered for 2XU Compression Run 2020 previously, you are eligible for free basic entry to this edition’s race that comprise of entry to the race day event, race day timing results and a physical race bib.

Sign up now to strive and smash the race!

Registrations are open now.
For more information, please click here.

After much anticipation and long wait, the OSIM Sundown Marathon Singapore is back and better than ever! Organized by RUNRIO, the event will take place on 20 May 2023 at the F1 Pit Building. Known as the city’s first official night marathon, the race has gathered many participants including professional runners around the world. This year’s edition is expected to be exciting as runners itch to race in the late hours, unlike the usual early start times.

While there are varied benefits from running at different times of the day, night runs are great to relieve stress from the day. Coupled with the mass participation of runners alike that will motivate you throughout the distance, the out of the ordinary event will definitely be an enjoyable experience.

Running may seem like an individual sport, but that’s not always the case when you sign up for the 10km Challenge – Team of 4. Members of the team will be flagged at the same and have their cumulative finish time taken at the finish line. A great opportunity to push on your running buddies, assemble your team now! Sign up now for your nocturnal running fun!

Registrations are open now.
For more information, please click here.

Set to be the largest trail running event that New Zealand has ever hosted, the 2023 Tarawera Ultramarathon by UTMB has returned for its 14^th edition. Over 5,000 runners are expected to hit the trail of Rotorua on 11-12 February 2023, marking the most number of participants with 40% of them being international competitors.

Runners will take on four different distances, including the 100-Miler (165km) race that will begin early at 4:00am on Saturday, 11 February 2023. The challenging course will require participants to complete the 165km distance within 36 hours, along the lakes and through the Whakarewarewa Forest.

The other distances, including the 50km, 102km and 21km, will also kick off on 11 February 2023. All of these courses offer stunning scenery as well, featuring sulphur flats and a lakeside finish in Village Green of Rotorua.

As part of the UTMB World Series, the Tarawera Ultramarathon – particularly TUM102 and TUMMiler – attracts many of the world’s best elite trail runners as they race to qualify for the Western States 100 Miles Endurance Run.

According to Mitch Murcott, Tarawera Ultramarathon by UTMB Race Director, the event is all about community.

"After two years away we're so excited to reunite the trail community in Rotorua for what will be the biggest Tarawera Ultramarathon to date. It's great to see the event continue to grow each year, with 75% of athletes taking part in the event for the first time in 2023, and the more than 5,000 runners and their supporters will provide a welcome boost to the Rotorua region," said Murcott.

Murcott also encourages all those attending and participating in the Tarawera Ultramarathon to respect and look after the land they run through.

In addition to the running events, the Tarawera Ultramarathon is also about sharing the Rotorua’s Maori culture and its hospitality. Throughout the weekend, athletes and their supporters will enjoy karakias and cultural performances at the start line for each distance. Those who finish early are also encouraged to soak up the atmosphere at the Village Green finish line, especially when the TUM102 and TUMMiler winners return and are greeted by a haka as an appreciation for their efforts.

The Tarawera Ultramarathon is set to be a memorable event for runners, supporters and the Rotorua community with competitors representing 76 nationalities.

The first event on the calendar for the 2023 UTMB World Series is ready for to welcome the trail community with world-class aid stations and volunteers.

Gracing the 2023 New Year in style, the Salonpas Ho Chi Minh City (HCMC) Marathon returned for its 10^th edition on 7^th January 2023 and 8^th January 2023. With the flag-off at Phu My Hung, the race saw participation from more than 10,000 local and foreign runners over the weekend.

The HCMC Marathon features a road-racing format with the usual categories of 5km, 10km, 21km Half Marathon and 42km Full Marathon. Children were also seen competing in the 1500m and 500m races.

Marking its 10^th Year Anniversary and 6 years since the Full Marathon category was first introduced, there was a total prize of USD 29, 825 for this year’s event.

Van Tuan Le, an elite runner, was the first to finish the Full Marathon distance at a time of 2h 32min 40s and claim the overall title. Coming in the second position for the same category was Thanh Hoang Nguyen at a time of 2h 33min 47s.

In the women’s race, Hoa Hoang Thi Ngoc emerged as champion for the Full Marathon with a timing of 3h 5min 43s while Thi Duong Nguyen came in second with 3h 17min 51s.

Phillip Nguyen, Co-founder of race organisers Pulse Active said, "It’s a wonderful 10 year’s celebration. The great 10 years celebration and it’s a great feeling to be here and with the community and seeing the runners. The day went well, the weather is beautiful today.”

The HCMC Marathon has been gaining popularity over the years as runners are attracted to running through the streets of the vibrant city, south of Vietnam.

Music is an essential companion to many runners, keeping them hyped and focused throughout the run. Back with a hybrid format, MUSportIC Run is happening on 11 February 2023 at the Marina Barrage! Participants will be treated to a scenic route through Gardens by the Bay while enjoying fist-pumping workout songs.

As a novelty run with a distance of 5km, it is a great opportunity for beginners to start the year right with an easy run. Good music is known to bring people together. Runners can also expect to have a fun time bonding and staying active together!

Do you have a favourite workout song to share? Hurdle your friends and families to take part in the public voting from now until 31 January 2023. Top 10 Workout Songs will be included in a Spotify playlist in which participants can download and tune in during the run. You can also stand a chance to win in the lucky draw!

With the convenience of setting your own route and time to run, the virtual race is also available from 1 February 2023 to 28 February 2023. However, do sign up for the physical run if you do not wish to miss out on the soaking up the atmosphere at the race village!

For more information, please click here.

The most-anticipated running event, Standard Chartered Singapore Marathon (SCSM), saw close to 40,000 participants racing through the heart of the city across the three days and five event categories. Being the marquee running event, the race also saw the arrival of over 5,000 international runners over the weekend.

While the sun was out for the first two days of the event, it was pouring rain for the latter Half and Full Marathon categories.

With the uncertainty of the heavy downpour, the flag-off time was eventually delayed by an hour. Some participants were seen to be hurriedly warming up once again as they were alerted on the updated start time minutes before the race commenced abruptly.

Nevertheless, the runners remained optimistic and excited for the long-awaited race. Unlike the previous hybrid edition, SCSM saw the return of Half Marathon 21.1km and Marathon 42.195km categories. Against the backdrop of the pandemic, the comeback of long-distance running in its true form of road racing placed the event as the biggest mass participation sporting event.

Sanction as a World Athletics Gold Label Road Race, the competitive event saw Kenya’s Ezekiel Kemboi Omullo and Ester Wanjiru Macharia emerging as champions for the male and female Marathon 42.195km category with the timing of 2h 20sec and 2h 45min respectively. Kenyan representatives, Geoffrey Birgen and Alice Muthoni Koigi were the first male and female finishers of Half Marathon 21.1km category at a time of 1h 5min and 1h 17min respectively.

Vanessa Chong came in as the fastest female local marathon runner who finished at a time of 3h 11mins.

“The marathon started out quite rainy with a delay, but I think it was a bit of a blessing in disguise because it was quite cooling throughout. The crowd support was truly amazing and it really kept us going especially in the quieter places.”

Vanessa Chong

On the same morning, a prize presentation was also held in which the top male and female finishers of the two categories were awarded with $70,000 in total. The prize purse was presented to the winners by Sport Singapore’s Toh Boon Yi, Eileen Tay, Executive Director of Standard Chartered Bank and Jeff Edwards – Managing Director, Asia, The IRONMAN Group.

The fun and exciting MetaSprint Series returns early in 2023 to fuel your running needs! The races begin with an Aquathlon on 5 February 2023, then the Duathlon and Triathlon will be held on 19 February 2023 and 5 March 2023 respectively. The series will take place at three different locations – Sentosa, F1 Village and East Coast Park. Packed with great competitive and friendly action, both experienced and budding athletes will surely not want to miss this “fun way to be a triathlete”!

Within each of the three events that the MetaSprint Series offers, participants can choose various distances on offer (Sprint/Discovery/Youth/Kids/Kids Fun). Best of all, you can save up to 25% if you register for the 3-in-1 bundle that gives you entry to all three events! Thinking of competing with a friend? You can partner up in a relay team whereby each member will do one discipline.

If you’re a beginner to cycling or swimming, don’t worry as MetaSport conducts training clinics to get you acquainted and ready for the races. A first-timers guide is also available to boost your confidence. Garnering enthusiasm from all types of exercisers including beginners, kids, Mum’s, Dad’s and competitive athletes, all participants can experience the joy of racing at the MetaSprint Series.

Tier 1 Rates have sold out, hurry and don’t miss the chance to take part in the race at Tier 2 pricing!

For more information, visit here.

Race Categories

On 20 November 2022, it was a breath-taking scene at the Sports Hub with over 4,000 women gathering to participate in Great Eastern Women’s Run (GEWR). With the flag-off at Nicoll Highway, the course took the participants through picturesque landscapes of the city. They were also treated to the thrill of finishing the race at the National Stadium track.

Before the dawn, the event had already begun with the Elite 21.1km category whereby only 15 runners were invited to race. It saw many aspiring women such as the SEA Games Singapore representative Jasmin Goh and Ironman 70.3 Langkawi 2022 champion and new mom Choo Ling Er. Light drizzle before the flag-off made the racing conditions favourable as the temperature was cool and breezy. Achieving greater heights and coming in at 1:22:07, the defending champion Rachel See managed to retain her title and even surpassing her previous winning time.

Jasmine Teo, debutant of GEWR Elite 21.1km, also attained great results by coming in second position and surpassing her personal best at the race. As for the 10km category, 17-year-old Faith Zhen Ford who was participating for the first time managed cross the finish line in first place for the event!

The Minister for Culture, Community and Youth and Second Minister for Law, Edwin Tong, was also present as Guest-of-Honour whom graced the flag off for the popular 5km race. Ladies from different walks of life were all seen enjoying the run as they encouraged one another. Apart from that, many mothers headed down to the National Stadium with their young ones as well to take part in the Mommy & Me 2km.

Once the participants have cross the finish line, they were treated to a number of activities at the Race Village where they could enjoy massages, inflatable slides and gachapon machines to celebrate their run. The morning was filled joys and laughter as women continued to cheer each other on.

Despite it being a rainy season, it was a sunny and cheery morning when the ASICS Running Club took the ASICS World Ekiden Community Run to Bay East Garden last Sunday on 13 November 2022. The ASICS World Ekiden is a virtual race, inspired by Japanese running culture whereby teams around the world would complete the full marathon distance of 42.195km through a relay of varying distances from 5km to 10km.

Once a runner has done their part, they would pass the digital tasuki – a sash used traditionally in the multi-stage relay race – on to their next teammate in the true spirit of Ekiden.

Runners from 25 teams of up to 6 members were clad in blue and seen with smiles on their faces as they experienced great teamwork. Beginning with a warm-up jog from the Sports Hub to Bay East Garden, the distances to be complete by members of the team were split into 5km, 7.2km and 10km.

With families and friends cheering on at the side lines, it’s hard to claim that running is a lonely sport when you are taking part in the team relay event. Despite the relatively short distances that many seasoned runners are accustomed to, it’s always sweet to hear encouragements from your teammates. The community run has certainly shown that camaraderie can be found in the joy of running.

While the event had been a great success with an amazing turnout, the ASICS World Ekiden is still ongoing and free for everyone to register! Download the ASICS Runkeeper app to stay connected and keep track of your team’s progress.

Runners of any level and abilities from all around the world can simply take part in the event that has gathered 96,000 participants over the past 2 years, including many prominent athletes such as Emma Bates. Many ASICS athletes have also signed up for this year’s rendition of World Ekiden and it’s your chance to put in the team effort and compete alongside them.

For more information, visit here.

Keep up with the RUNners is a series that features runners from all walks of life. We had a quick chat with Ila Sohighly, a mother of 2 toddlers and falling in love with running all over again.

About Ila Sohighly

Age: 34
Occupation: Office Manager

Ila’s running journey had begun way back when she was offered to be part of her primary school’s athletics team. Her love for running grew as she won races and medals for her school but an injury had paused the running streak. The break was much longer than anticipated and running soon turned into a thing of the past. However, the COVID-19 pandemic gave Ila a chance to rekindle her love for the sport.

How did you pick up running?

Instead of having my meals at the canteen in primary school, I was seen playing catching and chasing my schoolmates during recess time. It caught the attention of the school’s track and field master, Mr Alex, who offered me to participate in the athletics teams. I started to win races for sports day and selected to take on a more serious role by representing the school. My efforts paid off as I won medals at the National Schools Track and Field events, particularly the 800m and 1500m.

Unfortunately, I was diagnosed with shin splints and a knee injury in Secondary 3. The doctor advised that it was best for me to stop running for a year or two so that I could fully recover before running again. I did try to run in Junior College but there was a lot to catch up in term of fitness. It was miserable and the weakest moment I felt in my life.

As years had gone by, running slowly faded from my mind as I focused more on work and my family. During the pandemic, I chanced upon my old medals staring at me. The medals were rusty but the memories of the being on the podium are still fresh. I braved myself to put on my old running shoes and decided to go for a slow jog. Completing a 20 minutes slow run was a real struggle and made breathless. It was really hard to start again but slowly, I got the hang of it and fell in love with running all over again.

How has running changed your life?

Running has made my daily routine more fun and fulfilling. I’m always looking forward to my next session that I will squeeze in during my lunch break even when the weather is really hot. I will also make the effort to wake up early at 5:00am for a morning run. Once completed, I’ll get my kids ready for school and myself to work.

Running creates discipline in me and it allows me to stay focused on my goals. My mission is to keep running until I grow old, and to stay healthy and fit. My vision is to participate in many running events and crushing my PBs too.

As a runner who dons the hijab, do you have any recommendations for running gears?

Many feels that it’s uncomfortable to wear a hijab while running. Thankfully, there are many sports hijab options in the market now. My first choice will be Under Armour’s Extended Sports Hijab. I like its unique cutting that falls nicely on my shoulder and cover my chest comfortably. It is also very important for the material to be breathable and wicks moisture. I also like the sports hijab by SheShawls where it has snap button to prevent the hijab from flipping while doing high intensity workout. It’s very convenient to wear and Muslimah-friendly.

Are there any upcoming races that you are participating in or intend to participate? If yes, could you share any goals for those races?

I will be participating in the upcoming Standard Chartered Singapore Marathon under the Full Marathon category this December. My last marathon was Sundown Marathon in 2018 which I completed within 5 hours. I’m hoping to run under 4 hour 30 minutes this time round.

As the sporting lifestyle continues to gain popularity in Singapore, athleisure is often the first choice for many due to the comfort it provides for both exercising and everyday activities. Leveraging on the popularity is Love, Bonito and its foray into the active wear market with the new launch of cheak.

The Southeast Asia’s leading womenswear brand has officially expanded into the activewear category with the acquisition of butter. – a Singapore-based activewear brand – and launched its sister brand, cheak. With its brand’s mission focusing on empowering the women’s community in Asia, the activewear line is thoughtfully designed for the everyday Asian women who are energetic and on-the-go.

The newly introduced line features two fabrics, namely BaseCore® and BaseFlex® that are suitable for various needs. The BaseCore® is sweat wicking and compressive, runners will definitely enjoy optimal comfort for their high-intensity trainings including spinning or HIIT sessions. On recovery days with low-intensity activities, appreciate the ultra-soft and silky smooth BaseFlex® good for everyday wear. Keeping an Asian-centric design philosophy in mind, runners can also look forward to the inclusive sizes that range from XXS to XXL as well as the wide range of colours to spruce up your activewear wardrobe.

Exclusive at the launch of cheak, RUN Singapore had the opportunity to have a quick chat with the Co-founder of Love, Bonito, Rachel Lim, who shared the motivations behind the expansion into activewear.

“I’ve had the privilege of coming alongside the journey with more than half a million women all over the world. I’ve always believed that Love, Bonito is not just in the business of fashion, but ultimately in the business of women. I think that’s something that is very important for us to expand. Even though fashion has been the main vehicle for us to reach out to women, we want to see how we can also journey with her through the different aspects of her life”

Rachel Lim, Co-founder of Love, Bonito

Looking beyond exercising, she also shares the versatility of the activewear line and the ways in which women can enjoy the apparels. Complementing the active lifestyle, cheak was created to ensure that activewear goes beyond technicalities so that women can feel good to stay longer in it. Going from workouts to running errands, and even for meetings while still looking presentable.

While there are many activewear brands available in the market, cheak is definitely one to look out for when females runners are shopping for their next meet-up run with friends. From the various sports bra designs to leggings and biker shorts, there’s bound to be an item that will fit their daily activities.

The lively and exciting virtual event is back for the fifth consecutive year! Skechers Friendship Walk (SFW) 2022 is here for your family to keep active together and enjoy the scenic routes around the city. From 27 October to 14 November 2022, take a walk and clock in milestones of 3km and 10km to earn e-badges.

As you accomplish the 5km, 21km and 42km milestones, you will receive exciting Skechers rewards as well! That’s not all, you may participate in the lucky draw and stand a chance to win a year’s supply of Skechers shoes.

Finding the next occassion to gather your family and friends together? Specially designed to be a great bonding activity, you can form a team of 2-5 participants to walk 100km together and win a buy-one-get-one Skechers vouchers upon completion!

Participants can anticipate more from this year’s SFW with fun missions that can be completed individually or in teams. Once you have fulfilled each mission, earn and collect up to 50 points to qualify for the lucky draw of a year’s supply of Skechers shoes.

While registration for the virtual walk is free, be sure to add on SFW 2022 merchandise to qualify for the lucky draw!

As a family, you will be supporting an amazing cause too. With every sign up for the SFW, Skechers will be donating $1 to APSN which is a social service agency that helps individuals with mild intellectual disability to be active contributors in our society.

With many exciting rewards to earn, sign up now for an enjoyable walk with your loved ones!

For more information, please click here.

Keep up with the RUNners is a series that features runners from all walks of life. Meet Jen who has been very active all these while as she loves the outdoors and adventures!

About Jen Chai

Age: 39
Occupation: Marine Mammal Specialist

After putting in 16 good years in the banking industry, Jen Chai decides to pursue a career that holds close to her heart and passion, working with dolphins!

Her love for running got pretty serious from the fall of last year when she met up with many runners whom she has connected with on Instagram! Sharing of the same interests and goals and receiving positive encouragements from new found runner friends gave her motivation to run faster and longer.

What does your strength workout routine at the gym looks like?

I attend Strength classes at the gym that I go to regularly. At Strength classes I learn to lift heavy (within my own threshold) with a structured set repetition. A coach will be around to correct our form to ensure we do it right and not injure ourselves. Besides Strength class, there's also Power and Cardio classes which helps in increasing my metabolic rate and develop the power for speed as well as agility for my running.

How do you balance running, strength training and working among other things?

I am on shift work, which gives me two days off in a week. On days where my morning is free, I often incorporate a long run (at least 21km and above) and/or a track interval. On other days where I'm free in the evenings, I will hit the gym, go for social runs, meet up with friends or even do nothing! Just rest.

What are your favourite gears for running?

A must-have when I run alone would be my Aftershokz earphones!
As for footwear, it has got to be my shoes from Altra, especially loving Vanish Carbon. I would pair it with my running socks from Gococo and Decathlon! I love the tops and bottoms from Rabbit Running! Lastly, my favourite sports bra would be from Nike.

Have you been injured before? How did you overcome it?

Definitely, yes. The most painful and recent one was a shin splint on my left leg. Full recovery took almost 2 months and I had to stop running completely. To maintain my cardio fitness, I opted in for lower impact sports like swimming and cycling. To ensure there is no re-occurrences, I now learn to rest adequately after each run.

What are your favourite pre-race and post-race meals?

Pre-race will be pasta in any style except cream based and seafood. A piece of Medium Rare steak for post-race will be nice!

Making a difference in someone’s life does not require the biggest act. Running a distance may go a long way in creating a positive impact. Focused on shaping a compassionate society, Yellow Ribbon Project has returned with its annual Yellow Ribbon Race 2022, themed “I Race for Second Chances”.

Unlike the previous edition, this year’s race features a hybrid format in which participants may choose to take up the virtual challenge, physical race or both. You can do any sport activities on land, wheels or water to clock your distance when you sign up for YR CARE under the Virtual Race. Upon completion of the YR Care or the YR Courageous category of the virtual race, you can raise up to $50 and contribute to the aftercare support for ex-offenders and their families.

Are you an avid runner and cyclist? Take part in the YR Courageous (Duathlon)! With a total of 20km to run and 60km to cycle, it’s an exciting feat to conquer while showing support for second chances.

If you are missing the heat of running amongst others, fret not as a physical run is happening on 25 September. An interesting route encompassing the Changi Prison Complex, the race is surely not to be missed! It’s never a bad idea to go the extra mile, joining in the physical run entitles you to participate in the virtual race too.

All Virtual Race and Physical Run sign-ups will also receive an exclusive Race Pack , so don’t miss out on that! Sign up now to enjoy the Early Bird Rates!

Race Categories

For more information, please click here.

Looking for a race that embraces nature in all of its glory? Introducing the Salomon Rail Forest Run, that is packed with thrill and excitement! With two separate races happening on 25^th September and 5^th November, it offers a range of categories and venues to choose from. The first race will start at Dairy Farm and the course will take you through technical trails to Chestnut Nature Park and open grasslands for an amazing racing experience.

It’s all about the trail, the speed and environment. As the main highlight of the series, Salomon Rail Forest Run will also be the first official race to take place on the revamped Rail Corridor!

Expect a scenic route on 5^th November as you race through the heart of Singapore, from north to south and back, surrounded by the lush greens of Bukit Timah Forest Reserve. It is great for runners who are looking to challenge themselves with some off-road terrain and a distance of 25km to conquer. Unlock your potential, and look no further as the race routes are relatively flat and straight for the ultimate speed action.

A race designed for an adventure and adrenaline, it’s time to see what you’re made of!

Race Categories

Registrations for both dates are open. For more information, please click here.

Long awaited Standard Chartered Singapore Marathon (SCSM) will return to its true form of road racing on 3^rd and 4^th December 2022. Missing the excitement of preparing at the start line with others? Runners can also look forward to the much-anticipated mass start that has been a tradition of racing events.

As events are resuming to full-capacity, SCSM is expected to draw up to 50,000 participants over the two days. With the Safe Management Measures that will be put in place, runners can be assured a safe and enjoyable race experience that the race sets to offer.

As quoted by Jeff Edwards, Managing Director of Asia for The IRONMAN Group “After SCSM2021, we’ve been constantly monitoring the status of the pandemic in Singapore while working closely with Sport Singapore, Singapore Tourism Board (STB), Standard Chartered Bank, and all other stakeholders to determine the format for the 2022 edition. With the restrictions easing, we are delighted to be able to organise an event that our runners have grown to love year after year.”

Return of Half Marathon and Marathon

This year’s event returns back on full scale with a Double Up Challenge with limited slots available to offer. Participants can register for two races, either the 5km or 10km category and combine it with a Half Marathon 21.1km or Marathon 42.195km. Alongside the respective event finisher medals, they will also receive an exclusive Double Up Challenge medal upon completion as well.

SCSM’s Brand New Logo

Welcoming the return of full-scale events, SCSM has also unveiled its brand new logo that features our national icons, the Merlion and the Orchid. The Merlion, celebrating its 50^th birthday this year, signifies the event’s positioning as a city race while the Orchid symbolises the Singapore spirit of going beyond and defying limits to achieve greatness.

Patrick Lee, Cluster CEO, Singapore and ASEAN Markets (Malaysia, Vietnam, Thailand and representative offices), Standard Chartered said: “Standard Chartered is proud to have been the title sponsor of Singapore’s marquee running event for over 20 years. We have seen the event grow, improve and innovate over the years, and are very excited to bring back a full-scale city road race to our community here this year. The new Standard Chartered Singapore Marathon logo marks another milestone in Standard Chartered’s partnership with the Singapore Marathon. We look forward to continuing the development of the Standard Chartered Singapore Marathon as a key community and sporting lifestyle event in Singapore.”

Registration for Standard Chartered Singapore Marathon 2022 is now open.
Standard Chartered cardholders will enjoy a 15% discount.

Find out more on SCSM 2022’s official channels:
Facebook: www.facebook.com/SGMarathon
Instagram: @sgMarathon
Website: www.singaporemarathon.com

About Standard Chartered Singapore Marathon

The Standard Chartered Singapore Marathon is the leading mass participation run and only World Athletics Gold Label race in South East Asia. Since 2002, the race has brought runners unparalleled running experiences, threading through the heart of the city seeing iconic heritage buildings and against one of the world's most iconic city skylines and past some of Singapore’s iconic landmarks such as Marina Bay Sands and Gardens by the Bay. SCSM compromises of five categories; Marathon 42.195km, Half Marathon 21.1km, 10km, 5km, and Kids Dash. The race has been a catalyst to growing the local and regional running community, bringing together approximately 50,000 professional, amateur, avid and leisure runners yearly.
For more information, visit www.singaporemarathon.com.

Have you gotten used to the pandemic life where the norm of races is a virtual one? Last year, NUS made history by holding NUS Giving Run Big’s first ever virtual race. Well, the best of both worlds is here!  As life starts to return to some level of normalcy, we start to adapt to both virtual and physical races.

After a long wait, the in-person campus run is back! Come and join NUS Giving Run Big for the thrill of participating individually or a friendly/competitive run with your friends and family. After all, we are all running for a good cause. The campus run is on the 25^th September 2022 at NUS Kent Ridge Campus to celebrate the return of campus run!

Still prefer virtual races? Not an issue at all. You can still choose to run the race, at your own pace and in your own space! Collect badges by clocking various distances within the clock-in window to unlock rewards. From 1 to 24 September 2022, participants can get active at your convenience while connecting with the NUS Community, and make a positive impact on the lives of students.

For those who can’t decide on whether to sign up for a virtual or physical race, why not sign up for both? Yes, you got it, a hybrid race.

Run Categories and Fees

For more information, please click here.

It is well established that exercises are great for physical and mental health; it can improve mood, boost energy, strengthen the heart, improve blood circulation, tone muscles, and more. But for all its benefits, it does come with a few drawbacks, one of them being acne. Running can cause excessing sweat, as well as buildup of oil, dirt, and bacteria on the skin, all of which can lead to breakouts – sweat-induced acne, a main culprit for runner’s skin problems, as one clocks up the miles.

What is runner's acne?

Acne is a complex interaction between bacteria naturally present on the skin and sebum and sweat levels, which may result in breakouts. However, runner's acne, is a type of acne caused by blocked skin pores (inflammation of the follicles) as a result of excessive heat and sweating. During exercises, your body temperature and heart rate rise causing your pores and sweat glands to open up, helping to cool your body down, setting you up for potential acne formation. It usually occurs in places of repeated friction or mechanical trauma which can happen when exercising such as the shoulder and back.

While exercise itself does not cause acne, the skin care and personal hygiene habits you maintain around your workouts can significantly impact your skin. Moreover, since germs thrive at warm, moisture environment like the gym, it is important to maintain good hygiene while working out to prevent clogged pores and the spread of harmful bacteria.

Indoor running:

If you run in the gym, be aware the gym equipment from exercise mats, to treadmills, which are all teaming with different bacteria and infectious germs. To ensure these germs are not spread across acne prone areas, avoid touching your face with your hands when exercising and wipe down any surfaces with disinfectant before and after you complete each workout session.

Outdoor running:

Prolonged sun exposure from running outdoors can also cause skin damage, not to mention the more serious consequences of skin cancers. When running outdoors in hot weather, always wear a sunscreen which protects you from harmful UVA and UVB rays that can cause premature skin ageing, hyperpigmentation, and uneven skin tones. If greasy skin or stinging eyes cause you to skip it, opt for an oil-free, water-resistance sunscreen formulated for the face and neck and a lightweight sunscreen gel instead of a cream-based lotion for the rest of your body. Even if you don’t burn easily, applying the correct sunscreen is essential in preventing serious sun damage. While most standard protection protocol calls for reapplication every two hours, it is not unreasonable to reapply on any run that extends beyond an hour.

However, running isn’t all bad for the skin. It increases skin blood flow, which helps nourish skin cells and keep them healthy. Moreover, since running helps boost the production of endorphins, your brain's feel-good neurotransmitters, it can help with lowering stress, and thus help decrease the instance of stress-induced acne. And

the good news is you don’t have to quit exercising in order to have clearer skin.

Maintaining proper workout hygiene and an anti-acne diet can help with combating running-induced acne.

Load up on these foods to boost your skin health:

Omega-3 fatty acids

Consume anti-inflammatory omega-3 fat sources regularly, such as fatty fish, over potentially inflammatory omega-6-rich fat sources like canola and soybean oils may decrease acne symptoms. Fish and seafood also has a lower glycemic index and fish oils are known to be skin-friendly. Other good sources of Omega-3 include walnuts, hazelnuts, chia seeds and flax seeds

Antioxidant-rich fruits (and veggies!)

Free radicals and oxidization may well contribute to the inflammation that contribute to the development of acne, and antioxidants work to combat their negative effects on the skin. Antioxidant-rich fruits like dark fruits and berries (think red grapes, blueberries) are also high in fibre which may help to regulate insulin. Watercress and avocado are good sources of Vitamin E and beta-carotene rich foods (think orange foods such as pumpkin, sweet potato and carrots) are rich in Vitamin A; all of these nutrients play crucial roles in skin and immune health and may help prevent acne.

Low Glycemic Index (GI) foods

Replace high GI foods like refined foods such as white bread, sugary foods, white rice with medium to low GI foods such as pulses, wholegrains that will release blood sugar more slowly. Not to mention, high fibre foods such as oats, lentils may also help to regulate insulin (insulin is known to stimulate hormones that can trigger acne). The high fibre content will also aid your digestive system in getting rid of toxins built up in the body, which could help prevent breakouts.

Drink Up

Acnes are often caused due to excessive heat and oil production in the body. Drinking water keeps your body hydrated, cools down the body’s temperature, which helps in reducing the body heat during the workout. In addition, dry skin can be result of dehydration, which can lead to excessive oil secretion from skin which gives way to acne causing bacteria to thrive. Bring a refillable bottle to the gym or on the trails at all times as a good reminder to stay hydrated.

After 2 years of cessation for MetaSprint Series triathlon due to pandemic restrictions, MetaSprint is proud to make a comeback with its Triathlon Series finally on 29 May 2022, Sunday. It will take place at the Angsana Green of East Coast Park. Finally we can put the swim, bike and run together, the way we’ve always known it; with salt water on our skin and the wind in our hair. The excitement and anticipation couldn’t get any higher! This bliss coincides with the 15-year anniversary celebration of the MetaSprint Series.

This all-inclusive event is inviting runners, swimmers and bikers to participate with their friends and family. With Sprint, Discovery, Youth, and Kids race distances, there is a challenge for everyone.

Another popular feature that makes a return, is the option for Sprint distance athletes to choose their time slots, so it doesn’t matter whether you are an early-riser or late strider either. 

The Series Champion leader boards are going to be making a return in 2022 too. This will be the first time since 2019 that the three races of the MetaSprint Series are completed in one year in a (somewhat) ordinary fashion. One athlete in each age category will ultimately be crowned the MetaSprint Series Champion. There is so much to look forward to!

Format of run

Sprint (Individual, above 16 years old): [750m swim, 20km bike, 5 km run]

Sprint Relay (Above 16 years old): [750m swim, 20km bike, 5km run]

Discovery (Above 16 years old): [250m swim, 10km bike, 2.5km run]

Youth (12 to 15 years old): [250m swim, 10km bike, 2.5km run]

Kids (8 to 11 years old): [150m swim, 5km bike, 1.5km run]

For more information, please click here.

As large-scale activities are making their way back, have you started lining up your races? One race for consideration could be the Decathlon Run, that is back once again this year. The Decathlon Run 2022 is an all-inclusive running event that invites new and seasoned runners to participate.

Decathlon is hosting a hybrid virtual and physical run the whole of May. Decathlon warmly welcomes you to join the run, for a fitter and happier self for the second half of the year!

The clock is ticking, wait no more and register for Decathlon Run 2022’s hybrid virtual + physical run challenge. You may choose to run a 5 km virtual run anywhere and anytime at your own pace – no pressure. Miss physical races? Take part in the 7 km physical run at Decathlon Singapore Lab from 27 to 29 May and get immersed in the adrenaline of a real race, surely something that all of us have missed.

There is no better time than to gather as many running buddies as you can for this event. After all, two is better than one. Sign up as a team of 5 or more and enjoy a 20% discount! The more the merrier, not to mention cost efficient!

If the run has not blown you over, be thrilled that you are entitled to receive a $20 Decathlon shopping voucher, a refreshment drink and an exclusive finisher pin for your esteem participation!

Virtual Run

• Date of event: 2 to 26 May 2022
• Distance: 5km

Physical Run

• Date of event: 27 to 29 May 2022
• Venue: Decathlon Singapore Lab
• Distance: 7km

For registration and more information, visit here.

A rainbow is often seen after a heavy rain or storm. It consists of 7 colours and is often acknowledged as a glimmer of hope. This year, the 7^th edition of Run For Light is back with a theme ‘Rainbow of Light’ which signifies hope at the end of the tunnel, given the challenging pandemic period the world has been in.

Run For Light 2022 will have an on-site race happening on 14 May 2022 at Punggol Waterway Park. For those interested in a virtual race, you may still participate over a duration of 2 days and run anywhere & anytime within the stipulated timeframe. Participants may select their preferred running distance of either 5 km (fun run) or 10 km (competitive run). Both on-site and virtual run will kick off on 14 May, Saturday, with the virtual run lasting over a 2-day duration.  For this virtual run, there is no cap in the participation number.

Given the current restriction for the physical race, a total of 600 on-site runners, 300 runners per category get to compete in 5KM and 10KM category on a controlled flag-off basis. Registration is based on a first-come-first-served until all allotted slots are filled.

Let the 7 colours of the ‘Rainbow of Light’ shine bright in the 7^th edition of Run For Light. Live well, race well & all will be well!

• Date of event: 14 to 15 May 2022
• Venue: Virtual Run
• Distances: 5 km and 10 km

For registration and more information, visit here.

With the recent relaxed safety measures, races are gradually starting to make its way back. Run As One Singapore 2022 is back this year in a similar format - a hybrid race! Feeling a little out of touch with races? Run As One Singapore 2022 offers all participants a free three-session virtual training program by MyRaceGate. This virtual training session will serve as a great prep on your race day.

There are 2 distances to choose from, the 6 km or 13.5 km route. For participation, you are expected to download the MyRaceGate app to navigate and record your run. The app will guide you around your selected course. This year, the 6 km route includes scenic landmarks such as Gardens By The Bay East and the Marina Reservoir waterfront. The 13.5 km route around the Marina Reservoir will be stretched a little longer. It starts and finishes at the Singapore Sports Hub, skirting the Marina Reservoir for the entire run. Both distances presents runners a beautiful look of Singapore’s city splendour!

Looking to challenge yourself? Do both distances and experience both running routes! If you are a fan of running in teams, opt in for the team run good for a company of 4.

Format of run:

There are 4 types of categories you can choose to register for.

Sign up for [6 km], [13.5 km], DOUBLE[6 km + 13.5 km] or TEAM OF 4[13.5 km].

For more information and registration, click here.

Whether from strenuous runs or pushing beyond your limits at an ultramarathon, inflammation is inevitable amongst runners.

All runners experience some level of inflammation. When you run, you create micro-trauma in your muscles and afterwards comes the feelings of pain and soreness, which is an inflammatory response.

First things first, what’s inflammation?

Inflammation is the body’s natural and necessary response to stress, injury, illness, and infection, which helps your body to heal, and in the process, rebuild and makes you stronger.

Inflammation plays a role in repairing everyday muscle damage and also promotes training adaptations, by allowing stronger muscle fibres to develop in the process. You may have experience this when physical activities that once were hard, for example running 5K for the first time, eventually become very manageable and considered a short run, once their muscles adapt.

Therefore, the feeling of a little achy post-workout or acute inflammation isn’t all bad, but if this inflammation becomes chronic, then it can become a problem. Recovery from runs takes longer, injuries are much more persistent and you can feel chronically tired. That’s where diet (and lifestyle) can play a critical role. Chronic inflammation can be caused by stress, environmental toxins, a lack of sleep, and processed foods. A diet high in sugar, refined vegetable oils, refined carbohydrates, dairy, and factory-farmed meat can trigger unhealthy levels of inflammation. Many chronic illnesses, from heart disease to cancer, are now associated with chronic inflammation. 

Therefore, you can aid your body in reducing inflammation through your dietary choices. An anti-inflammatory diet is similar to the Mediterranean diet in many ways;

emphasizes dietary pattern rich in fruits, vegetables, whole grains, nuts, seeds, and olive oil, and allows moderate consumption of fish, dairy, and healthy fats.

Natural foods provide the healthiest alternative to popping anti-inflammatory medications. Follow some of the following dietary tips to reduce inflammation, naturally and nutritiously.

Inflammatory Foods to Avoid

For runners, the quicker we reduce inflammation, the more consistently we can train. Many different factors can cause an inflammatory reaction in the body, including the glycemic levels in food, types of fats, antioxidants and other nutrients it contains. Below are common offenders for many people.

1. Added sugars

Added sugar can hide in many foods and drinks, even ones that appear seemingly healthy.

Food examples: cookies, candies and some cereals, yogurt, and salad dressings.

Why added sugars cause inflammation:

When food gets digested, the sugar enters the bloodstream. Insulin then puts the sugar into your cells to provide energy. But when there’s too much sugar at one time, insulin tries to store the excess in your fat cells, causing them to enlarge. Over time, this can lead to weight gain or insulin resistance, which is associated with other metabolic conditions.

2. Trans fats

Food manufacturers create trans fats through the process of hydrogenation.

Food examples: shortening, some restaurant foods and baked goods like cookies, pastries and crackers.

Why trans fats cause inflammation:

Trans fats raise your bad cholesterol (LDL) levels and lower good cholesterol (HDL) levels, which in turn can increase your risk for developing heart disease, stroke and Type 2 diabetes.

3. Refined carbs

Refined carbohydrates are stripped of their nutrition and lack fiber yet these processed carbs are becoming a mainstay in many people’s diets.

Food examples :

Primarily white flour products including: breads and rolls, chips, crackers, white rice, and french fries, sugary cereals.

Why refined carbs cause inflammation:

Refined carbs enters your bloodstream quickly and causes a sharp spike in blood sugar level. And elevated blood sugar stimulates an inflammatory response - your body tries to remove the sugar from your blood.

Anti-inflammatory foods to include:

1. Fruits and vegetables

It should be no surprise that fruits and vegetables tops the list? Tomatoes, for example, are loaded with an antioxidant called lycopene, which is known to have anti-inflammatory properties. Berries, bell peppers, and avocadoes are just a few other examples that can help stave off or reverse chronic inflammation.

Do: focus on vegetables from each subgroup weekly, including dark green, red and orange vegetables, as well as beans and peas.

2. Fatty Fish

Salmon is an excellent source of heart-healthy omega-3 fatty acids that have been shown to have anti-inflammatory properties. The American Heart Association recommends eating fish (particularly fatty fish) at least two servings a week, each serving is 3.5 ounces cooked. Other fatty fish like albacore tuna, herring, trout, mackerel, and sardines are also high in omega-3 fatty acids.

Do: Enjoy salmon or other fatty fish two-three times weekly, toss ground flaxseed, chia seeds, and walnuts into salads and other dishes. 

3. Fiber-rich foods

Fibrous foods may help to lower inflammation, as research has shown that a high-fiber diet modifies both the pH and the permeability of the gut, leading to a decrease in inflammatory compounds.

Do: Consume a variety of whole grains, such as brown rice, quinoa, millet and wheat berries and enjoy fruits, vegetables, legumes, nuts, seeds, and oats.

4. Herbs and spices

Turmeric

Thanks to the active compound curcumin, Turmeric has strong anti-inflammatory properties and has been used for thousands of years as a medicinal herb.

Do: ground turmeric to seasoning on fish and vegetables, or use raw turmeric root chopped up in soups, sauces, juices.

Ginger

Most of ginger’s anti-inflammatory and immune boosting properties come from its main bioactive compound, gingerol.

Do: add a kick of flavor to smoothies and juices, soups, sauces, and stir-frys.

Garlic

Garlic contains sulfur compounds that stimulate our immune system to fight inflammation.

Do: Toss minced garlic into salad/salad dressing, make garlic toast, or ad to soups or juice with other fresh vegetables. 

Although diet plays a key role, it's not the only factor that impacts chronic inflammation. Maintain a healthy lifestyle by getting adequate sleep and staying active as both have positive anti-inflammatory effects.

International Women’s Day is an annual global event with lofty aim to forge gender equality and above all, to celebrate women’s achievements.  What men can accomplish, women can too.

“You don’t have to play masculine to be a strong women” – Mary Elizabeth Winstead. This year, the theme is #BreakTheBias where we promote a gender equality world; a world free of bias, stereotypes & discrimination; a world that is diverse, equitable & inclusive; a world where difference is valued & celebrated together to forge women’s equality. 

All women regardless of age or profession, are welcomed to celebrate your empowerment with International Women’s Run 2022. Grandmothers, mothers, daughters and sisters out there, let’s put on your running shoes and “break the bias” with a 5KM or 10KM virtual walk or run at your own pace and own time. If you are a male and wish to show your support through this run, no one is stopping you from doing so! Sign up now with a partner and get your slots at $9 for both.

• Date of event: 1 March to 31 March 2022
• Venue: Virtual Run, anywhere (TBC)
• Distances: 5km and 10km
• Gender: Male/Female

For registration and more information, visit here.

National Kidney Foundation (NKF) is organising its 2^nd edition of virtual sports event, Race Inspired! 2022. A virtual event aims to encourage more people to advocate kidney health to their loved ones and support kidney failure patients. This 21-day virtual event comprises of a cycle and run format which will be held from 18 March to 7 April 2022. Participants simply need to unlock milestones and collect all 5 e-badges from different zones as they attempt to run or cycle.

Race Inspired! 2022 aims to achieve a fundraising target of $200,000, which will go towards providing quality treatment and care for our kidney failure patients. Option to be a fundraiser will also be made available. Let us show our support to the needy patients. Every stride matter.

Event premiums

Race Inspired! Medal only at S$9.90
Race Inspired! T-Shirt only at S$15.90

For registration and more information, visit here.

You have probably seen super serious runner types ripping them open with their teeth and guzzling them down as they blaze past on the trails. But if you are new to endurance running, you have probably got enough to worry about with the endless training miles, sore legs, and spontaneous hunger, without thinking about how on earth you will be able to fuel up mid-run. But appropriate fuelling is key to the training and is often an overlooked part of most long run training preparation.

Sports gels are what many long-distance marathoners use to fuel their miles and make it to finish line without losing speed. But what are they, which are best and what do they contain? And more importantly, should you be using them?

When you run your body uses two sources of fuel to feed your muscles, fat and carbohydrates. The body relies on carbohydrates as its primary fuel source, while fat is widely available but it is slower releasing energy source, making it ineffective when running long-distance. However, the body can only store a limited amount of carbohydrates in our muscles, known as glycogen; at half marathon pace this is about 90 minutes of running and at marathon pace about 120 minutes of running. This means the average runner will be running low on glycogen stores about halfway through their marathon. If intensity is high or terrain is challenging burning through that stored energy will happen even more quickly. Consuming a simple sugar source in a gel shot, gummy cube, or jelly bean is how most endurance athletes meet their energy needs beyond the 90-minute mark. This is where sports gels come in. These gels comprise mainly of sugars, such as sucrose, fructose and glucose and maltodextrin, which are first absorbed into your bloodstream giving you a spike in energy and subsequently absorbed by working muscles and organs. Each gel typically provides between 20 and 30g of carbohydrate, which for the majority of us equates to approximately one third to one half of our carbohydrate needs per hour. Some gels may also provide other elements such as sodium, caffeine, and possibly protein and can be formulated to provide ‘multiple transportable carbohydrates’ in the right ratio to allow for higher hourly carbohydrate intakes with reduced risk of gastrointestinal distress. However, they are not essential, but a convenient fuelling option during long workouts or races.

There are different types of gels in the market. Most varieties are hypertonic, meaning they are more concentrated than body fluids and so need to be taken with water, otherwise they may cause stomach discomfort or, worse, come back up again. Isotonic gels, on the other hand have a thinner texture and often include key electrolytes such as potassium, sodium and magnesium to boost your hydration, hence can be taken without water, which may be more convenient. Some gels also provide caffeine, which can help make those later miles feel a little easier.

When is the best time to use energy gels for runners?

There's no right or wrong answer when it comes to timing your gel intake, as everyone processes sugar at a different rate. As a rule of thumb though, try having your first gel at around 60 to 75 minutes into your run and wait at least 45 minutes between each one. Most runners would feel them kick in within 15 minutes after consumption, depending on how quickly your body absorbs the simple sugar into your bloodstream. Worth noting is that if you feel like you are already hitting the wall, you have probably left it too long to take a gel.

What are some alternatives if sports gel don’t work for you?

Other simple sugars such as jelly beans or orange slices are a good go-to that doesn’t require much chewing. Baby food is actually also a great alternative! It might sound a bit odd, but many baby food brands make resealable pouches of pure pureed fruit that are all-natural and might be easier on your stomach.

Last but not least, don’t forget hydration, relying on gels does not address fluid needs and consuming gels without fluid increases the risk of diarrhoea or cramping. Also, empty gel packets can be a sticky mess but please don’t litter, preserve our beautiful environment.

Brand New Year with new beginning. Time to fill up your race calendar with new races and new challenges. The MetaSprint Series is returning in 2022 once again! This all-inclusive event is inviting runners, swimmers and bikers to participate with your friends and family in this exciting multi-sport race. Different level of race categories available, from entry distance to longer endurance distances offered strategically for all entrants with different fitness capabilities. 

Kicking start the first event of the year is the Aquathlon, a swim and run combo to keep your race adrenalin warmed up. The Aquathlon race will take place on 13 February 2022 at Sentosa, a perfect environment with calm waters and scenic landscape and a spacious and shaded run course along Sentosa’s breath-taking beachfront.

Not provision in swimming? MetaSprint’s Duathlon series may be just right for you. Planned on 5-6 March 2022 at the F1 Village. The Duathlon put together a bike and run friendly competition. Race a flat spectacular and fast city course and immerse yourself in the stunning city views of the Marina Reservoir, National Stadium and Singapore’s Flyer that frames the race course. It will truly be a moment to remember.

The final event to conclude the series will be a Triathlon in October, more information will be provided closer to the date.

Format of run

For the Aquathlon race, there are 5 different choices of distances to choose from

Sprint (Individual, above 16 years old): [750m swim, 5 km run]

Sprint (Relay, above 16 years old): [750m swim, 5km run]

Discovery (Above 16 years old): [250m swim, 2.5km run]

Youth (12 to 15 years old): [250m swim, 2.5km run]

Kids (8 to 11 years old): [150m swim, 1.5km run]

For the Duathlon race, there are 5 different choices of distances to choose from

Sprint (individual, above 16 years old): [18km bike, 5 km run]

Sprint (relay, above 16 years old): [18km bike, 5km run]

Discovery (Above 16 years old): [12km bike, 2.5km run]

Youth (12 to 15 years old): [12km bike, 2.5km run]

Kids (8 to 11 years old): [ 6km bike, 1.5km run]

Sign up as a team or if you are up for the challenge, go solo!

For more information, please click here.

Long gone is the era of first-generation wireless headphones that often disconnected, popped out of the ears and butchered our music quality. With the WF-C500 truly wireless headphones, Sony has seriously set the bar high by bringing some of its true wireless in-ear magic down to an aggressive (and very attractive) price point in the market. These set of buds are a value focused item that offer next generation playback and a sturdy fit that can satisfy the demands of the user who desires quality sound and an uncompromising fit.

Here are our five favourite features of the WF-C500 truly wireless headphones:

1)      Small, lightweight and comfortable

The earbuds are designed compact to fit securely and comfortably in your ears and especially so when you pound the roads during your runs. The rounded profile without sharp edges is the product of years of research relating to ear shapes from across the globe. It combines a shape that matches the ear cavity with a new ergonomic surface design for a more stable fit while still making the buds a pleasure to wear, leaving you free to focus on what matters most – your music.

2)      Premium sound quality that’s rich in detail

The WF-C500 features a Digital Sound Enhancement Engine (DSEE) where high frequency sound and fine fade-out sound are restored to the track for a more authentic listening experience. You can also tailor music to your own taste using the EQ setting on the Sony | Headphones Connect app. Choose from a variety of presets to match sound quality with the genre of music you're listening to or create and save your own!

3)      Great for the outdoors

The buds feature an IPX4 water resistance rating so splashes and sweat won’t stop these headphones. They’ll be raring to go out on a spin on the muddy trails or out in the tropical rain when you feel like challenging the elements. A Bluetooth® chip, which transmits sound to the left and right ears simultaneously, coupled with an optimised antenna design also ensures a stable, reliable connection with outstanding listening quality.

4)      Long battery life and quick charging to power through the day

Paired with a handy cylindrical charging case that is extremely small and easy to carry around in a pocket or bag, the buds allow you to enjoy up to 20 hours of listening time. Its translucent lid with a textured frosted glass top also gives the case a stylish, luxurious look and feel. Don’t underestimate the compact casing – if you are out of battery and in a hurry, a 10-minute quick charge gives you up to an hour of extra play time!

5)      Simplicity of use with four colour options

The buttons on the WF-C500 headphones are easy to operate and not only let you play, stop, or skip through tracks and adjust the volume – they also offer an easy way to access your smartphone’s voice assistant and make or receive calls hands-free – fully supported by a high-quality built-in microphone! The buds also come in four pastel shades of orange, green, white or black.

The Sony WF-C500 Truly Wireless Headphones are available at S$139. Special promotional prices offered during Sony Days Year End Promotions, keep a look out from now till  2 Jan 2022.

Shop online now here!

Want to have an opportunity to try out the headset. Sony is running a special trial set promotion where you get the opportunity to trial the latest WF-C500. Successful entrants will also get the chance to purchase the set at special discounted price.

Check in on RUN SG IG @runsg or FB RUN Singapore post and learn more.

Music is the universal language of mankind. What songs do you listen to during your runs and workout sessions?  A playlist of the top ten favourite songs of 2020 have been put together in MUSportIC. You might just find your song in that playlist which will lift and motivate your body and soul.

Add rhythm and lift your spirit during sports and run with MUSportIC! MUSportIC 2021 aims to pep up participants with the top ten songs of year 2020 voters have selected that got them through the pandemic lockdown in the year 2020. Once you have booked your tickets, you will be given a link to a Spotify playlist where you can listen to the top ten songs of 2020. The songs are specially curated to resonate with you throughout your run! You may listen to the songs using a basic free Spotify account.

Format of run:

At the end of the ten songs, simply take a selfie of yourself and upload it to the link sent to you upon registration, and conclude your run. You may choose to participate in the 5km, 10km or 21km distance and run anywhere appropriate.

Upon completion of your run, MUSportIC allows you to reward your effort with entitlements such as a limited edition MUSportIC event tee made of Compressport Featherlight Technology (U.P. $49), a finisher medal that engraves the top three songs of each sub category, an e-certificate and a free digital copy of our Run Singapore Magazine.

For more information, click here.

Jurassic World RUN! is bringing you an adventure through its augmented reality virtual run (ARVR) technology! The Indominus Rex, the first hybrid dinosaur in Jurassic World, has broken out of its enclosure and is unleashing havoc across Isla Nublar.  This augmented reality virtual run allows you on a mission to survive Isla Nublar by running and unlocking your adventure at anytime and anywhere.

To immerse yourself in this cool and thrilling run experience, you will have to download the MOVE app that is available on the App Store and Google Play Store. If you are aiming to cover a longer distance, try the 21km run category and bring along another friend to accomplish your run and mission!

Have a child who is crazy about Jurassic World and dinosaurs? This run is perfect if you would like to run alongside with your child for some fun bonding session. This Parent and Child category entitles participants to a Blue Medal, Carnotaurus medal, adult finisher tee and a child finisher tee There are many more exciting Jurassic World! RUN themed entitlements and merchandises for you to get your hands on.

Format of run

There are 3 categories of run you can choose to participate in. Sign up for the 5km (individual), 10km (individual or parent & child), 21km (individual or in a team of 2).

Register here today!

The Great Eastern Women’s Run (GEWR) has established itself as Southeast Asia’s largest all-women’s run. The 15^th edition of the run will return as Singapore’s first all-women’s virtual run. This year, the categories that are returning will be 21.1km, 10km, 5km, the ‘2km Mummy + Me Run’ for mothers and daughters aged 5 to 12 as well as a new race category, 113km for individuals or teams!

Grab your girlfriends, form a team and uplift each other to run your best. Registration starts from now till 31^st October and clock in your runs between 14 November to 15 December 2021.

Every participant is entitled to an adidas race tee (worth $45), a GEWR finisher medal, a GEWR e-medal, a GEWR e-certifcate and an exclusive GEWR kraft bag!

Format of the run

There are 5 categories for you to choose from.

Sign up for 5km, 10km, 21.1km, 113km (individual or team) or the 2km Mummy + Me Run.

Register here today!

If you have been staying home most days lately, time to head out for a breath of fresh air. Refresh your mind and gear up for a race that will get you out running. Immerse yourself in a scenic run that offers both scenery and greenery. The race will take place  from 19^th- 28^th November 2021.

There are 4 running routes you can choose to embark on, Jurong Lake, Punggol Waterfront, Gardens By the Bay and MacRitchie Reservoir. Play on your strengths and choose the one out of the 4 10km course best suited for you, or the one that is closer to home! If you are game enough for some trail terrain and dirt to experience nature at its core, we recommend you to pick Macritchie Reservoir for a good off road challenge. But, if you are looking for a scenic and chill run, the other three locations will be ideal. Regardless of which course you run, you will be ranked in one common Leaderboard, thanks to the Green Dot Challenge equalizer.

Two is always better than one. Pick your running buddy and choose your start time. As you run, embrace on a journey towards being green-sport leaders as we implement eco-friendly initiatives.

Now you can take control of your goodies with MetaMiles as well. The MetaMiles system allows you to exchange the MetaMiles earned with your race entry only for items that your desire and need. More choices for you, lesser waste for our planet! If you are quick enough to finish top of your age category as well as setting a personal best for green sustainability, you will be entitled to the win of a green trophy to celebrate your achievement.

For more information, click here.

Singapore's leading trail race is back as an innovative virtual run. Volvic Forest Force 50 is scheduled from 15th October to 21st November with 3 distance categories to offer - 15km/25/km/50km. An innovative new concept of this virtual race to rekindle your racing spirit!

The race’s unique format is set to ignite similar experiences of a physical race. 3 thrilling and challenging trail routes have been designed in the heart of the Central Catchment Nature Reserve. The pre-determined routes will take you on a tour de force of trail running in Singapore. It covers new sections of trails including the newly revamped Rail Corridor. 

A new state of art event app will be introduced which allows you to record your run. It has an audio guided navigation system that will give you precise directions of the routes while running and at the same time a GPS tracking system to give you insights of your position throughout the run. Developed in Europe and used in races across the globe, Volvic Forest Force 50 will be the first trail race to use this technology in Singapore.

Feeling up for some competition? You can choose to race against 2 other competitors of your choice who had already completed the run. The app will allow you to select 2 competitors of your preference and give audio updates on whether you are on par or doing better than your 2 chosen competitors throughout the run!

Volvic Forest Force 50 will be the first virtual race to have a hydration station at the start/finish point (offered during selected weekends only). You can expect refreshing Volvic mineral water, nutritional shakes and snacks being made available to all participants! 

Last but not least, participants will receive exclusive entitlements upon completing the race. Here's a brief look into what you will be receiving:

1. Finisher's Medals 

2. Exclusive Compressport Dry Fit Event Tee

3. Exclusive Compressport Drawstring Bag 

4. Exclusive Discounts For Compressport Products Online

5. Exclusive Discounts For HOKA Footwear At Running Lab Outlets 

6. Exclusive Selected Discounts At Running Lab During Race Pack Collection 

7. 1 Complimentary Copy Of Run Singapore Digital Edition 

For more information, click here.

The gradual easing of the restrictions in Singapore has given way for optimism in races. Qooline is a regional run challenge that is covered in countries like Singapore, Malaysia, Indonesia and Thailand on every quarter throughout the year.

Unlike other races and taking a cue from golf game, Qooline is a virtual run based on an age handicap system to create a level playing field for everyone. Its holistic approach gives every participant, regardless of age, an interesting shot to the podium finish.  The age handicap concept works on having points earned based on runner’s birth year vis-à-vis completion time.  Two runners of different birth year but with similar completing timing will not get the same awarded points.  The older and fitter runner will earn more points and possibly, a shot to the podium finish too. 

In each quarter, the top five male and female runners in 5KM and 10KM race category with the most accumulated points will walk away with cash prizes and winners’ trophies. The overall top five winners with the most accumulated points from all four quarters will stand to win the grand prizes. The race is scheduled on the last weekend of every month and only the best results out of three races in that quarter will determine the overall winner for the quarter. 

The race is now into its 3^rd and 4^th quarter races. Interested participants can still take participate in the 3^rd quarter race which ends on 30^th September 2021. The 4^th quarter race will commence on 1 October and ends on 31^st October 2021.

More information on the run:

2 race categories –   5KM / 10KM

All participants are entitled to a finisher medal and an e-certificate.

For more information, click here.

The railway line that once linked Singapore to Malaysia stretches 24KM from Tanjong Pagar Station to Woodlands holds fond memory for many.  Coined ‘Rail Corridor’ after the tract of land was returned to Singapore since 2011, major transformation infusing three main themes namely, ‘Heritage & Culture’, ‘Biodiversity & Greenery’ and ‘Recreation’ has already taken place.  The aim is to rejuvenate meaningful experiences for trail seekers and nature lovers alike. 

Rail Corridor Trail Run is back for its second consecutive year.  It is not a competitive run but do it at own pace while enjoying the breeze in lush setting. Tagline “A Run To Remember!”, runners can choose to run 5KM, 10KM and 24KM. 

Taking the current safety measures into consideration, participants can choose to run at any location of their choice. However, you may also choose to run along the idyllic rail corridor belt and take part in our “Run & Shoot” contest. In order to take part in this photo contest, run along the rail corridor route and take your best photo of anything aesthetic, from your own poses to any interesting artefact/objects you see along the way! Post this photo on your Instagram feed and remember to add #railcorridorphotocontest21. The top 3 Best photo and caption wins a prize (More details on https://www.railcorridorrun.com/ ).   

Format of run:

There are 3 categories of run you can choose from.

Sign up to run the 5KM, 10KM or 24KM, all at your own pace. Remember, this is not a competitive run but a chill run for us all to appreciate the nature around us.

Every participant is entitled to a limited edition Rail Corridor Run Tee (with stitching design), a uniquely designed finisher medal, a digital copy of RUN Singapore e-Magazine and an e-Certificate upon completion of run.

For more information, click here.

Broadly speaking, there are two kinds of leisure runners: one who would typically be focused on the running activity itself and carry only essential gear, or the other who would likely run with a mobile phone, a hydration pack or bottle, and an action cam. For the former, one may come across an interesting sight or event but would miss the opportunity to capture those moments without recording tools.

In comes the second generation of Insta360 GO, now known as GO 2. At 27 grams and the size of a traditional USB stick, the GO 2 is arguably the world’s smallest action cam.

Key highlights of the Insta 360 GO 2:

• You can wear, clip or mount it on almost everything. GO 2 smartly uses magnets to pair the tiny cam to its accessories. You can pair the cam with its magnet pendant, and wear it at chest level while running. Or you can attach it to a clip, and then have it on your cap for a different Point of View (POV) shooting style.
• It has a 1/2.3” image sensor, similar to other standard action cams, but six times lighter. Videos are shot at 1440p resolution.
• It is IPX8 waterproof straight out of the box, and can go underwater down to 4m depth. The lens is scratch-proof and is made of hardened glass, and can go as wide as 120 degrees, for that dynamic visual sense.
• Perhaps the biggest improvement in GO 2 is its cleverly-designed charge case. Similar to the size of most earbud cases in the market, the GO 2 can be charged up in half an hour, and you can also shoot with the camera magnetically attached to the case. This extends the shooting life up to 150 minutes. This charger also can carry out other duties: as a remote, a tripod and a handheld grip for shooting selfies. It even has a ¼” mounting point ready to attach to a selfie stick. Additionally, with its onboard Bluetooth connection, the GO 2 can be controlled wirelessly up to 10 metres away.
• The Insta360 phone app has undergone a major update only 3 days ago, and the AI-powered editing tool now comes with more new templates. In other words, you do not need to be a tech geek; just run, shoot and let the app work its magic for you.

Go, Go, GO 2

I have had the opportunity to test the GO 2 over a few weekend runs. As someone who spends quite a bit of time in the trails, I had brought the cam for tests at Singpore’s regular  trails - MacRitchie, Bukit Timah and Chestnut Nature Parks - and also at my favourite Clementi Forest.

Getting the GO2 started is easy. It charges up in about half an hour, and is easy to operate. You would need to download the app on your phone; this is key as the workflow for the average Joe would inevitably involve shooting on the cam, and then syncing with the phone for editing before your video clips or still shots get posted on social media.

I tried the various shooting modes, from Basic to Pro. Pro mode gives you the highest level of flexibility for editing, but that requires you to install a separate studio software for your PC or MAC, and the workflow becomes cumbersome. For me, I would prefer to spend time running and shooting, not editing. Thus, the Basic video mode works fine for me, and I think the quality is perfectly acceptable for Instagram.

Previously, I had used traditional action cams. Those were heavier, had to be mounted on accessories for a proper shooting setup, and were disruptive to my running motion. What I appreciate about the GO 2 is that it is light and unobtrusive, to the point that I had to check now and then to ensure that the cam did not drop from its magnetic mount.

Battery life is acceptable for about half an hour of use on its own, and more than doubles the duration when it is used while on the charging case. This is a major plus point compared to the traditional action cams. Also, the waterproofing feature is a nifty party trick too. In the wet, I was still able to shoot with confidence as the cam uses a tactile button; a feature I miss on my touchscreen mobile phone. And cheekily, I also dipped the cam into the reservoir for that out-of-water shot; no problems at all.

While fun and convenient, the GO 2 also has some areas to improve on, mainly on memory storage and workflow.  The GO 2 comes with an internal 32Gb memory. In PRO mode, that is less than an hour’s worth of shooting, and you would then need to transfer the data to your mobile.

I am using a two-year old Android phone that comes with 128Gb internal memory. What this means is that - with the phone already loaded with apps - I had needed to transfer old data out of the phone and delete some less used apps. Fortunately, my phone also comes with the external microSD card slot and that does mitigate some storage issues. Granted, new phones these days come with 512Gb or 1Tb memory space, but you would still want to be mindful of available storage.

If you have memory storage issues due to your phone constraints, it leads to the next issue of workflow. You would need to figure that out. For example, shoot, edit, then transfer all clips to the PC or MAC to make space again after every major shoot outing.

Is Insta360 GO 2 for you?

There is no one-size-fits-all action cam. If you are the type who abandons all running plans at the slightest hint of a downpour, then just shooting off your mobile phone would do. However, if you are like me - one who enjoys the trails, puts on the poncho and carries on running or hiking even if it rains, or does not want your latest mobile phone model to get wet, dirty or scratched - then this handy, wearable and pocket-friendly GO 2 may just be your practical outdoor recording kit.

Insta360 GO 2 is available today via Insta360.com worldwide.

It’s easy to imagine finally being able to meet up with family and friends while wearing a pair of these core black adidas 4DFWD with eye-catching signal green accents. Paired together with your favourite pair of pants, they’ll grab attention as they show off adidas’ latest in running innovation – a 3D-printed lattice structure midsole.

Engineered for Excellence

Developed with performance running in mind, the adidas 4DFWD is right at home on the streets, with a highly responsive underfoot feel.

Honed from over four years spent analysing athlete data and a partnership with 3D printing technology firm, Carbon, a process called Digital Light Synthesis has been used to precisely translate all that data, design and engineering into a shoe with a 3D printed midsole. Among the first in the world to implement such innovation and cutting-edge technology in the production of its 4D range of footwear, adidas now has the ability to fine tune midsoles to specific patterns of movement, so that athletes of all levels can enjoy precision performance with every step.

The secret to this can be found in the tiny cell that makes up the unique 4D midsole, which adidas dubs the 4DFWD cell. Out of over 5 million possible cell variations, adidas found the one shape that can be coded to compress in one single direction – forwards.

This means that when a runner’s foot impacts the ground, the braking forces that result are reduced by the 4DFWD cells, which in turn redirect the impact into forward motion. What runners will really notice with every step is how the 4DFWD lattice midsole absorbs impact from each footfall and translates that into forward motion with a unique gliding or spring-like sensation with each push off.

Sustainable Performance

Compared to previous generations of adidas 4D midsoles, the technology in the new 4DFWD points to it being the most efficient to date. In controlled tests, the 4DFWD midsole was able to generate over 3 times as much forward motion under vertical loading and 23% more cushioning than its predecessors.

In keeping with adidas’ global commitment to end plastic waste, 40% of the materials used in the production of the unique 4DFWD midsole are from natural and renewable materials.  

Likewise, the new Primeknit+ upper that complements the 4DFWD was tailored to work in perfect harmony with the 4DFWD midsole, supporting each forward step with a sock-like fit while letting the foot breathe freely.

4DFWD Pulse

While the 4DFWD is all about letting everyday athletes run far and fast, the new 4DFWD Pulse is about letting them find their flow with enhanced cushioning so each run feels easier. 

Combining the best of 4D and EVA foam technology, the new 4DFWD Pulse has been coded for effortless miles. In the 4DFWD Pulse, the angled 4DFWD heel offers increased impact cushioning and absorption while an EVA midsole lets runners achieve more flowy heel transitions in each stride. Augmented by a stretchy 3-layered mesh upper that supports the foot’s lateral and linear movement, runners can expect to hit the ground running with confidence, and be assured of the 4DFWD Pulse’s ability to grip whatever our unpredictable city streets have to offer.

Made with Primegreen, 50% of the upper in the adidas 4DFWD Pulse features recycled content, with no virgin polyester used in its construction.

Take It Forward!

To mark the release of the new 4DFWD and the 4DFWD Pulse shoes, adidas has also launched the ‘Take It Forward’ Challenge through the adidas Running app. Participants can simply join in by clocking in 30km between now and 31 August 2021. This distance could be clocked in either through running, walking or working out on a treadmill. Better yet, take your running game forward and push your boundaries by running your best 2.4km and stand a chance to win a pair of 4DFWD shoes!

Check out the adidas Runners Singapore Facebook to find out more about this giveaway and a special 3-week training plan they have curated just for the adidas Runners community.

Follow the conversation on adidas Singapore’s Instagram (@adidassg) and Facebook (@adidasSG), and stay tuned for more exciting activities planned for 4DFWD.

Whichever your choice, add that dash of style and embrace the future of performance with the all new adidas 4DFWD ($280) and adidas 4DFWD Pulse ($240) which are available at select adidas Performance stores, via the adidas app and on adidas.com.sg.

If you are feeling disheartened in this pandemic situation, don’t be. Totality 360 got your back! Their upcoming King Of The Mountain virtual race aims to spur everyone’s spirits by encouraging you to get active and find some family bonding time during this tough period.

King Of The Mountain is a 4-part Series, each held over a period of 9 days with a 5-day break in between each series. This event stretches from 13 November 2021 to 2 January 2022. For each series, you will attempt to run in 4 different venues such as Fort Canning Park (1^st Series), MacRitchie Reservoir (2^nd Series), Mount Faber (3^rd Series) and Bukit Timah Hill (4^th Series). These run venues provides an adventure race environment which challenges your physiological attributes.

Participants are encourage to use Strava App or any fitness App that is capable of giving the required data for submission of your results. Screenshot(s) for each Series must show Username, Date and Time of run, Map of Route, Distance, Time Taken, Elevation and Elapsed Time. Start and end your run as per your designated race route to achieve close to specified distance and elevation.

Worried you might not be able to take on all 4 races? Simply gather your friends to form a team of 4 or register for any of the run Series and earn yourself a Finisher Medal with the completion of each Series!

Format of run

There are 3 categories for the 4 races - Individual Male, Individual Female and Team of 4.

Sign up for 1^st Series @ Fort Canning Park [3.2Km], 2^nd Series @ Macritchie Reservoir [10.4Km], 3^rd Series @ Mount Faber [5.6Km] or the 4^th Series @ Bukit Timah Hill [1.7Km]. Each Series will be held on different dates.

Sign up quickly as the early bird promotion will end on 30^th September!

Terms & Conditions apply.

Registration and more information, please visit https://totality360.sg/events

A sports shoe with a 3D printed midsole may boast a lot of swag, but the technology isn’t new, at least not from adidas.

Past Iiterations of adidas’ 4D shoes have looked great, but they always seemed to be better suited as lifestyle sneakers than serious running shoes.

But that all changed with the launch of the adidas 4DFWD earlier in May 2021.

Making use of athlete data collected through the years and the developments in 3D printing technology, adidas has married science with the objective of helping runners achieve a whole new running experience.

First Impressions

Seemingly formed out of thin air, the 4DFWD’s midsole makes use of the Digital Light Synthesis manufacturing technology pioneered by Carbon. That alchemy features a combination of digital light projection, oxygen permeable optics, and Carbon’s programmable liquid resins to create a fully functional midsole that is responsive, cushioning and efficient. The end result is a striking beige 4D lattice midsole that is both aesthetically pleasing and functional. Couple that with core black and solar red colourway in this launch pair and we have a shoe that doesn’t fail to attract attention.

At the heart of the lattice construction in the 4DFWD’s midsole, is a unique bowtie-shaped FWD CELL. Made out of a 39% bio-based material, this cell unit has been identified (out of 5 million different options) and specifically ‘coded’ as most ideal to translate the vertical impact that from a runner’s footfall, into purposeful forward motion. The shoe doesn’t feel particularly springy despite what its looks suggest, but it moves, even glides, you forward with ease.

Compared to previous generations of 4D midsole, adidas says that the new 4DFWD has 23% more cushioning, and is able to redirect impact to generate 3 times as much forward motion. As for how much running economy that translates to, adidas says that it is comparable to its flagship Ultraboost range of midsoles.

Complementing the eye-catching adidas 4DFWD midsole is a new Primeknit upper made in part from recycled polyester and has been developed in sync to complement the properties of that fancy midsole. Expectedly, it feels very comfortable, with a light and airy sensation and wraps the foot snugly just like a sock.

On The Run

Slipping into the shoe, the fit is snug with an adequate amount of support. Surprisingly, the shoe felt very well connected to the ground, with a great deal of feedback and responsiveness with each stride. The shoe’s ride is a nice balance of being comfortably soft, yet firm enough to help you hit purposeful strides with a natural ease.   

While the shoe may feature a 11.3 mm midsole drop, 21.2 mm under the forefoot and 32.5 mm under the heel, it doesn’t feel as tall or as elevated as traditional runners with similar technical specs. It’s constructed with an angle, but it doesn’t feel as pronounced as other traditional foam runners with a similar geometry.

Complementing this, is the fact that the shoe makes this forward motion so natural, giving you full control of your strides with exceptional ground contact feel. This is where all that engineering really comes to the fore to deliver as intended.

The rubber outsole may be simple compared to all the tech in the midsole and upper, but it grips proficiently and compliments the entire package well.

Worn on a range of different runs spanning long easy 90 minute sessions, fast 5km efforts and the occasional track night, the 4DFWD impresses best on easier efforts. It excels in the way it appears to report back every detail underfoot on the ground to your muscles and joints – an experience that’s similar to that in the Under Armour Flow Velociti Wind.

At 327g (US9), the 4DFWD isn’t the lightest runner on the market, and you will feel that extra weight on longer runs, particularly on more intense efforts. The shoe is efficient and comfortable, but there are some knocks.

While the 4DFWD is cushions well, runners looking for a bit more support and stability with harder runs or over longer distances in excess of 15km may find that the latticed midsole has too much flex compared to the support and robustness available in a traditional foam midsole.

Our experience while running fast on a steep downhill was a tad unsettling as the lattice midsole seemed to flex more than we’re comfortable with. Perhaps it’s the fact that the shoe, with its ‘thicker’ 32,5mm heel drop) is better suited to runners who land on their heels, rather than for mid- and forefoot strikers who will notice the flex most.  

The Last Word

The adidas 4DFWD is very stylish and looks as good on a day out in town as it does on a run on the streets. It’s fun to run in, comfortable, responsive and offers an exceptional degree of ground feedback. We’d love to have it on rotation for easy running days or longer casual efforts.

A special Tokyo Collection colourway has just dropped ahead of the Tokyo Olympics. Should you miss that, the 4DFWD will more widely available come August 12, 2021.

The adidas 4DFWD retails for $280 online at adidas.com.sg or through the adidas mobile app.

This is Under Armour’s (UA) bold statement of intent for the performance running shoe market, and it’s a neutral runner called the Flow Velociti Wind. In a first for the American performance sportswear company, the shoe features an innovative singular-foam compound midsole that’s designed and engineered to do-it-all with less weight, more speed, and enjoyable kilometres.

Central to this, is a complete redesign of what a traditional shoe ought to have. By eliminating the need for a rubber outsole, having a single midsole layer that doubles up as an outsole has allowed UA to shave off unnecessary excess weight, and a standard US 9 pair of the UA Flow Velociti Wind weighs in at just 241g – the kind of numbers that high performance racing shoes are pegged at.

First Impressions

Stepping into the UA Flow Velociti Wind, the shoe fits snug, with a thick 4mm sock liner giving it a plush feel. The eyecatching engineered mesh WARP upper is light, airy, yet cradles the foot in a supportive manner - stretching and easing along with each football. Living up to its billing, neither pinch points nor hot spots were encountered during our test runs.

Despite an 8mm drop, the UA Flow Velociti Wind looks and feels like a lower profile racer. It could be the way it’s designed, but it’s noticeably light, with a right amount of firmness and responsiveness that sees the shoe fade out of mind as you run, much as if you were running barefoot.

On The Run

Comfortably snug, firm yet well cushioned, and quick, the UA Flow Velociti Wind feels just right underfoot, even when worn as a daily runner.

Interestingly, it seems to have a knack of telepathically psyching you to go faster. It is just like that accomplished training buddy who always seems to nudge you into putting in that little bit of extra effort to work harder, and perform better than intended.

This impression could be because the shoe’s single-piece mid- and outsole rides better at a quicker pace. But having tested the shoe over 100km of running in the span of the month, we’d attribute it to this combination of factors.

The Flow midsole’s responsiveness helps greatly in building up, and maintaining, a brisk pace. Simultaneously, the level of grip from its latticed base and high level of ground feedback fosters confidence. The result is being able to hit that flow state where the body and mind feels in sync. A natural rhythm begins to form and you get to revel in the experience of running far and fast.

With this said, we enjoyed the UA Flow Velociti Wind best on shorter runs of between 5 – 7km, where we could really pick up the pace, go fast and push hard.

The Last Word

The UA Flow Velociti Wind certainly lives up to the hype and quickly became a favourite.  

That single-layer Flow midsole doesn’t just support well, but its lattice structured base which doubles up as an outsole grips just as well as any dedicated rubber outsole – both in moving forward, and laterally.

It’s light, sharp around corners and versatile enough for all manner of active pursuits. Runners keen on further improvement will be happy to know that the UA Flow Velociti Wind also connects to UA’s Map My Run app which tracks each effort with personalised tips to further improve performance. 

Most impressive of all is how durable that single midsole/outsole Flow foam is. Despite having clocked 100km of running mixed in with various sessions of indoor gym work, our test shoe is showing little signs of excessive wear and continues to exceed expectations.

We approached this with an open mind, and we’re writing this review mightily impressed.

The UA Flow Velociti Wind is priced at $229 and available at Under Armour boutiques or online at www.underarmour.sg, but it’s well worth the money for a shoe that’ll be an everyday go-to favourite.

We managed to get an interview with Salomon Singapore Athlete and seasoned Ultra / Trail Runner Lua Jiong How earlier this month. A familiar face in the Singapore running scene, he has completed notable races such as the UTMB OCC as well as the Ultra Trail Nan. Jiong How shares more about his training and the importance adequate recovery tips.

Q: Jiong How, you are an active runner who trains up to 8 - 10 hours a week. Describe to us what your average training week (mileage / hours) is like and some of the key sessions you do right before a big race!

Jiong How: I typically try to plan a race calendar that spans up to 5-6 months a year, during which I try to train in a more structured and disciplined manner. For the rest of the year, I run and train as I wish, to avoid burnout and fatigue.  Depending on the distance and elevation profile of the races I choose, I prepare based on event requirements, shifting my focus whenever necessary. A typical week involves three key runs at differing paces - one speed session, one easy run and one tempo run. There are periods that I focus on long runs, while during others, I prioritize climbing and vertical gain. There are also moments when I prioritize building speed.  Effective training, to me, is to gradually accumulate the benefits of training, to be well-rounded and ready to perform. Given the busy lifestyles most of us in Singapore lead - I also like to stress the importance of listening to the body and accommodating training in accordingly.

Q2: How important is the recovery phase in training and what are some forms of recovery you integrate into your program, to get you to the next session or start line in top condition? 

Jiong How: Recovery is critical when you have an intense season. There are weeks when I decide to take a break from everything related to sports to recharge and recover. The most important thing in recovery is getting enough rest and food, because heavy endurance training places immense stress on the body.  This is something that I still struggle with, and continue to work on, because I do not usually get sufficient sleep. 

The demands of hard long training blocks typically result in muscle loss and this can prevented if the right muscle building and replenishing systems are put in place. These come in the form of strength training, a good nutrition plan that supplements you with the right calorie needs and also timing the right amount of quality protein you take before or after training sessions to fully optimize recovery and growth. I make a special case for protein because it offers an opportunity to accelerate overnight recovery - something not to be overlooked especially in a local context where most of us train in the evenings or later at night  - taking a protein nutrition shake post workout followed by rest goes a long way in affecting your ability to train the next day.

I also do not develop much of an appetite especially after training in Singapore’s hot weather. Nevertheless, I try my best to consume diverse foods in my diet and eat at regular hours to ensure I have the calories and nutrients for recovery. I am not picky about what I eat, but I believe that diversity in foods and fair proportions of carbohydrates, protein and fruit/vegetables would provide much needed balance. Before harder sessions and races, I also make it a point to consume electrolyte drinks to ensure I am re-hydrated and replenished when I hit the start line.

Q3: Proteins for runners - yay or nay?

Jiong How: Yes definitely! For endurance athletes - it is tricky to get the intake we need just though our regular meals given the demand we place on our bodies. With protein, I feel that it is also less a matter of immediate consumption, rather, timing the consumption of protein to be regular and consistent - especially after the most intense races or workouts for it to give the best results. The point is to ensure that the body can better absorb and benefit from the protein consumed.

One example would be managing intake during multi-stage races like the half Marathon des Sables (Cross - Desert race). I chose to consume a recovery drink with a higher carbohydrate ratio because I realized too much protein would take much longer to digest, and it left me feeling slightly sluggish when I woke up the next day. Likewise, for endurance athletes I feel that prioritizing carbohydrate replenishment in equal measure is also key, because it provides me with the extra fuel to take on the next day.

Lastly, understanding your own body through regular practice and racing will allow you to choose the right products and supplements to use on the big day. This plays an essential role in optimizing performance to smash your goals!

Ensure Max Protein nutrition shake has 30 grams of high-quality protein in each 330 ml bottle that supports muscle tissue building. Each serving has only 1g sugar, contains 25 vitamins and minerals and provides 40% of the daily protein requirements for adults above the age of 18.

Find out more about Ensure Max Protein at Shopee or Watsons stores, Price $15 for 330ML x 4.

Amidst the recent pandemic news seemingly bleak, there is still something to hope for in the 3^rd quarter of the year.

Life now may be difficult with the current restrictions, but tough times don’t last. Own Your Run with NUS Giving’s first ever Virtual Run. An island-wide virtual race that allows you to run at your pace and in your own space individually or with your family and friends. Be part of a greater movement as NUS aim to complete a cumulative total of 1905KM, to commemorate the year NUS was established- 1905.

Participants can choose your preferred route to run from the proposed courses that has been set for North, South, East, West and Central areas. To activate your run, download the recommended GPS-enabled app, MapMyRun. The app allows you to bookmark your selected route and track your run. Simply screenshot and submit the results upon finishing the race. Feel free to complete your selected distance at your own pace and rhythm, anytime and anywhere (except for indoor running and the use of treadmill are not allowed) within the clock-in window.

Keen to challenge yourself to a longer distance? Sign up for the 190.5KM (Challenge), ideally in a group of 4 with your friends and remember to register early for the early bird discount! (Valid from 14 May – 13 Jun)

Format of Run:

There are 4 categories of run you can choose to register from.

Sign up for the FUN RUN [5KM], COMPETITIVE [10KM], COMPETITVE [19.05KM] or the CHALLENGE [190.5KM]

Every registered runner will take home a NUS Running Tee, a Finisher Medal, a NUS Recycle Bag and a Digital Certificate. An additional Finisher Tee will be given to those who registered for a distance of above 10KM.

For more information, click here.

Earlier this month we had the opportunity to speak to Michelle Lau - Founder of Nutrilicious and International Olympic Accredited (IOC) Sports Nutritionist - on protein and HMB as an essential building block for runners and how important it is for muscle building and retention for active individuals. 

Q: Many recreation runners have the mentality that they aren't running for performance and results and hence they don’t need supplements. What is your take on this?

Michelle: In general, it is true to a certain extent that recreational runners don't need additional supplementation if they are already on a well-balanced diet. However, this really depends on the mileage and training load. From a performance point of view - for distance runners- caffeine and nitrate are two key supplements that the consensus review recommends. However we have to understand that for recreational runners - the risk often stems from the exposure to a variety of ifferent training with and untrained or significantly lower level of fitness. One such example would be high intensity resistance training - a commonly adopted training across both the performance and recreational sports scene at the moment. Although it is an effective and essential method for athletes looking to improve their strength and encourage hypertrophy - this induces significant stress on the body and potentially damages the skeletal muscle which may lead to a longer period of recovery (several days).

Many recreational runners put themselves through such skeletal muscle tissue disruption that could benefit largely from proper supplementation of their diet with protein and HMB. In addition to speeding recovery from such high intensity exercise, studies have shown that HMB may also assist athletes in preventing loss of lean body mass in catabolic situations such as caloric restriction, improve aerobic performance as well as augment body composition and physical performance in aging individuals in general. Personally, I am a wholefood, food-first approach dietitian so I would suggest getting these supplements from an individual's daily diet and unless it's not convenient or for some reasons can't be obtained from the diet then the individual should seriously consider supplements to reap the benefits of recovery.

Q: Do Triathletes and Runners needs the same amount of Protein supplement as Bodybuilders/Cross fit trainers? 

Michelle: Recommendations for protein supplementation can vary significantly depending on a wide range of factors such as:

• Type of Sport / Event Distance
• Body Weight
• Training Goal (Recreational / Performance)
• Exercise Intensity and Duration (Intervals, Long Run etc.)
• Current Training Status (Base Phase, Tapering etc.)     
• Others (Individual's reaction to supplement consumption etc.)

The general rule of thumb that nutritionists advise is that endurance athletes should consume 1.2 to 1.4 g/kg of the body weight; and body builders between 1.2 to 1.7 g/kg of body weight. So, yes - pure strength training athletes do see a higher upper limit in comparison to endurance focused training in terms of protein supplementation. To fully optimize the acute and chronic effects of HMB in speeding up recovery, it is crucial that the supplementation intake is timed prior to exercise for both trained and untrained individuals. However, for the busy individual who does not have the habit of regular meal preparation, it is nearly impossible to meet the required amounts of healthy protein intake on the go - and as such,  supplements come into play to ensure the athlete gets the required protein intake within the crucial window. Triathletes and runners - due to the cardiovascular nature of the sport – also require a significant amount of carbohydrates to sustain them over the duration of the event. An athlete should look to plan his / her supplement intake around each specific training session to fully optimize the training volume and intensity of each session to improve performance.

Puma might have dropped off the performance running scene in recent years, but it’s made big strides in re-establishing its pedigree and heritage with a new running range in 4 key styles – Deviate, Velocity, Liberate, and Eternity – featuring its latest NITRO midsole foam technology.

Leading that resurgence, is the Deviate Nitro you see here. It’s Puma’s latest flagship, and designed to be light yet comfortable, well-cushioned yet efficient, so runners feel empowered to run more, go further, and do so quicker.

At the heart of that, is Puma’s use of a TPU foam midsole that has been infused with nitrogen for greater shock absorption and responsiveness while keeping the weight off. Befitting the Deviate Nitro’s flagship status, Puma also sandwiched a composite carbon fibre plate (Innoplate) between two layers of that Nitro foam midsole to give it a mild rocker shape with a propulsive character for greater efficiency on the go.

First Impressions

The first thing you’d notice about the Deviate Nitro, is how it’s fresh, bright and welcoming the shoe is. Our review pair’s Lava Blast orange with black highlights offered strong visual contrasts in a well-ventilated breathable upper with an inner liner that fits snug like a sock. While most carbon plated running shoes overtly communicate their racy, high performance characters, the Deviate Nitro cuts a more amiable, understated character that invites you to slip it on. It feels plush underfoot, but with the right degree of softness to feel comfortable in, yet firm and springy.

On The Run

The Deviate Nitro may be unassumingly pretty, and easy to get used to. That unassuming nature is what makes it most appealing, much like that training buddy who is always there for you, accompanying you along with neither pressure nor complaint.

Over a mix of fast tempo runs, long easy runs and track sessions, the Deviate Nitro makes getting into a comfortable rhythm, and maintaining a steady pace a natural affair.

The pairing of carbon plate and a (slight) rocker shape made each stride forward feel like so intuitive. It’s a lively, propulsive sensation, and runners will notice that as a slight bouncy spring with each footfall. This is great for longer runs where the focus is on the road ahead rather than how strictly you’re keeping to pace.

But the Deviate Nitro is no slouch, with a quick enough toe-off for a fast turn off pace, and an ability to match, and hold, any need for speed. Of course, one could also opt to dial it back, and the shoe will gladly happily agree to keep things as relaxed as desired.

As for grip, the PUMAGRIP outsole performed well on a range of surfaces that included road, park connector pavements, the track and even slightly damp concrete. Evident in its tallish stack, this is a shoe meant for going the distance. While it competently reacts to directional changes, don’t expect corner-slicing sharpness.

What you can expect, is a neat balance of support, response and cushioned comfort that lets you worry less about what’s underfoot, and prioritise the joy in running, along with in the sights and sounds around you.

The Last Word

It’s shoes like Puma’s Deviate Nitro that will allow you to fall in love with running again. With versatility in mind, runners will get to enjoy immense value of a shoe that is suitable for both distance racing and everyday running.

Exceptionally comfortable, responsive and well cushioned, the Deviate Nitro will fit most feet without niggles like overheating in the toe box, tight spots, numb toes or blisters. The only knock on the shoe would be how the supportive pads in the heel may actually cause some heel lift, or slip. Thicker socks may help, otherwise consider sizing down and assessing if that helps better.

The Puma Deviate Nitro is available for $229 on PUMA.com and selected PUMA boutiques.

Skeletal muscles account for about 30 - 50% of our body weight and plays an important role in strength, movement and balance. After age 40, the human body starts to lose up to 8% of muscle mass every decade up to 70 years and this reduction in muscles can lead to a whole range of issues such as impaired mobility, increased risk of falls, physical and mental fatigue and a loss of independence. Especially for endurance athletes such as runners, cyclists and triathletes where the need for muscular endurance and strength is high - this loss of muscle usually translates to a significant drop in performance on race day or an inability to maintain consistency with usual training volumes or intensity.

Building up muscle mass through diet and exercise can help older adults to retain their mobility, strength, energy levels, and independence as they age. A high-protein, well-balanced diet plays an essential role in ensuring that the recommended daily intake of nutrients is met. As the World’s number one oral nutritional supplement, the Ensure® family of products are all scientifically designed to provide a complete, balanced nutrition to help older adults live strong, lead an active lifestyle and continue doing the things they love. Ensure® has high-quality protein that supports to muscle tissue building and growth. With the goal of keeping our body active and strong, the following two Ensure products can be used as a supplement to support and counter the inevitable degenerative process that comes with age.

The first product – Ensure® Gold - is one of the latest scientifically designed formulations. Available in 4 x 237ml ready-to-drink bottles for you to get your strength on the go, Ensure® Gold contains 34 nutrients including high-quality protein, Vitamin D and Calcium and is enhanced with a unique nutrient known as HMB (hydroxy – methyl-butyrate). HMB is a metabolite of the essential amino acid leucine. It is found naturally in small amounts in some foods and in the body but level in the body may decline with age.

Another good source of protein is the all new Ensure® Max Protein nutrition shake that packs 30 grams of high-quality protein in each 330 ml bottle. Each serving has only 1g sugar, contains 25 vitamins and minerals and provides 40% of the daily protein requirements for adults above the age of 18.

With 45 years of scientific evidence from more than 30 clinical studies, Ensure® helps to strengthen nutritional foundation so consumers can live a fuller life not limited by a lack of strength.

It’s been 4 years in the making, and adidas has reimagined its innovation of trainers with 3D printed midsoles.

Taking its 4D Futurecraft range further, adidas has used years of athlete data, developments in 3D printing technology and married it with the objective of helping runners achieve a whole new running experience.

The fruit of that labour is 4DFWD, a running shoe that embodies the latest in material science and engineering that is evident in that striking 4D lattice midsole which was developed in partnership with Carbon.

Combining athlete data and Carbon’s Digital Light Synthesis technology, adidas has distilled the ideal lattice structure from over five million possible options to create the core black and solar red stunner you see here on screen.

“4D technology provides us with the opportunity to design in a way that conventional foam midsoles do not allow. We took inspiration from the first generation 4D lattice midsole and set ourselves the challenge to take it to the next level, coding millions of potential lattice structures to see if we could specifically design to counter negative mechanical forces experienced during running. Working closely with Carbon, our product teams, and testers we identified one perfect lattice midsole that is designed to compress forwards under loading and counter mechanical forces whilst delivering a unique gliding sensation for our runners,” describes Sam Handy, vice president of design at adidas Running.

Running is a simple sport, with the sole objective of moving forward in a single direction. To this end, the bowtie-shaped FWD CELL, made out of a 39% bio-based material, has been identified and specifically ‘coded’ as most ideal to translate the vertical impact that from a runner’s footfall, into forward motion, with the spring-like sensation found in running shoes designed for maximum efficiency. In this case, the new 4DFWD shoe achieve this objective with far greater panache.

Compared to previous generations of 4D midsole, the science points to the adidas 4DFWD being able to generate three times as much forward motion under vertical loading in mechanical testing conditions. As for how much running economy it offers, adidas says that it is comparable to its flagship Ultraboost range of midsoles. 

Complementing the eye-catching adidas 4DFWD midsole is a new primeknit upper made in part from recycled polyester. Expectedly, it feels light and airy that fits snugly like a sock. adidas also adds that this seemingly simple upper has also benefitted from data science which sees it constructed and assembled in a way that is perfectly aligned with the unique properties of the 4DFWD midsole to prioritise and enhance the support and comfort for runners on their runs.

“At adidas, we’re always looking to combine athlete insights with new and innovative technologies to create the best performance running products. With this approach, we aim to serve and to delight different runners with diverse experiences depending on their needs; be it to run faster, achieve personal goals, run for longer, or to feel more comfort, always bringing new and valuable benefits that runners can feel.

“This industry first midsole innovation positions adidas 4DFWD as our most advanced digitally printed running midsole yet and showcases the potential of 4D technology in turning physics and bio-mechanic studies into performance solutions. We cannot wait for runners to feel and experience this new product that will deliver new and exciting sensations,” shares Alberto Uncini Manganelli, adidas senior vice president and general manager of adidas Running & Credibility Sports.

The brand new adidas 4DFWD will first be released in 3 colourways, with the core black and solar red colourway leading the line’s debut before a special Tokyo Collection drop marks this year’s Tokyo Olympics. A limited release of the adidas 4DFWD will be available for ballot through the adidas app from now to May 16, 2021. The Tokyo Collection colourway will be available from July 1, 2021 before a worldwide drop on August 12,2021.

In the meantime, watch this space for our review of the new adidas 4DFWD right here on Run Singapore.

Recent news of how mass events are slowing getting back in action with new guidelines released by Sport Singapore, there isn’t a better time to get in the thick of the action. 

One event to note on your calendar could be the upcoming Run As One Singapore 2021.  A hybrid running event which combines digital support and a physical race with a designated route that spans through the Singapore Sports Hub and along the iconic Marina Bay will be a unique race experience like no other.

Different from most virtual event, this race is set with a designated race route that starts and finishes at Singapore Sports Hub. In the race you will be required to use MyRaceGate app - an audio navigating function that guides you through the race routes from start to finish. The app also offers interesting race options like setting your target time and choose your competitor that you like to keep pace with.

Itching for a longer distance or gearing to go with friends? You can consider signing up for the double (both the 12.8km and 6km runs) category or team of 4 respectively. Gather your friends and take this opportunity to run together or you can opt to select two friends/competitors on the app to keep pace as well. For those who have competitive streak in you, the event offers a physical finale for the 12.8km event and qualifiers will be given the opportunity to race head-to-head for a podium win. As you head towards the finish line, you will be greeted with confetti.

Format of run:

There are 2 types of categories you can choose to register from.

Sign up for the DOUBLE [12.8km + 6km] or the TEAM OF 4 [12.8km].

Trophies will be given out to the top 3 fastest runners (Male and Female), the 1^st place in each age group and the 1^st place team (Team of 4- Male/Mixed and Female.

Spanning 963 sqm, adidas’ new flagship store opened its doors on Saturday, 10 April. Re-imagining the culture of sport in Singapore, the space features design elements from local artists across five zones that encompasses the best from the brand with the three stripes.

Beyond the largest offering of Performance and Athletic innovations, there is an adidas Runners Singapore exclusive corner for members of the brand’s running community, an area for its Kids collections, a spot for its Originals line of products, and a Singapore-first MakerLab. There, consumers will get to enjoy customisation services and opportunities to personalise their favourite apparel, shoes and gear with Singapore Exclusive designs.

With a nod to Singapore’s diversity and sporting ambitions, and adidas’ roots in sport and way it’s been shaped by culture and discipline, the flagship store has tapped the talents of local artists to add excitement and verve to the space. Look out for a light installation called ‘Paradigm Shift’ that was inspired by our National Stadium and created by Space Objekt. Listen out for a new sport anthem ‘Who Could Imagine’ and art pieces from graffiti artists Ink & Clog Studio and Aeropalmics. These art pieces were made to tell a visual story of how adidas is rooted in sport and shaped by culture and discipline. They talk of breaking barriers, hints at fluidity between analog and digital worlds and push for creation of multi-dimensional experiences to support and empower viewers to advocate agency and change.

“By incorporating hyper-local signatures in store, we wanted to give people here a sense of ownership in this new Home of Sport, while inspiring them to think about the change they want to make. It is a physical manifestation of creativity in Sport.

“The latest Performance Brand Concept Store at VivoCity is more than just a retail experience for consumers. Whether it is to find the perfect performance apparel, selecting your next pair of running shoes, or customising your gear at MakerLab with the Singapore Exclusive designs, it is a beacon to celebrate the best of what sport offers, and for our community to come together, celebrate their journeys and to continue creating,” shared Petr Stastny, Country Manager at adidas Singapore.

The brand new adidas Performance Brand Concept Store is located at #01-73/87 in VivoCity.

This is the Nike ZoomX Invincible Run Flyknit, but it’s not another weapon in Nike’s performance arsenal. Yes, it does have an entire midsole engineered with the same ZoomX foam used in Nike’s racy Alphafly and Tempo Next% shoes, but the ZoomX Invincible Run isn’t designed for fast-paced action.

Instead, it’s specifically created to help runners reduce the likelihood of injuries, so they can worry less about what could go wrong and focus more on going the distance – be it a casual trot on the park connector, easy recovery run, or long-distanced endeavour.

First Impressions

The first thing you’d notice about the Nike ZoomX Invincible Run Flyknit, is how the generous amounts of ZoomX foam that seem to overflow around the toe box and heel to give the shoe a wide appearance.

It may be wider and chunkier than most runners, but the ZoomX Invincible Run feels far slimmer once you lace it on. Immediately noticeable, is how unique the ZoomX Invincible Run feels underfoot. It is at once soft and cushy like a bedroom slipper, yet reassuringly snug, bouncy and supportive. As you step into the shoe and get used to how it feels, it becomes hard to ignore how the shoe, with its subtle rocker, is encouraging you to get out there and hit the streets moving.

On The Run

Nike developed the ZoomX Invincible Run Flyknit as an everyday trainer best suited for easy long distance runs. And with its full ZoomX foam midsole, runners can look forward to and responsive ride and improved running economy.

What this actually translates to, is an extremely plush, comfortable ride that is at once balanced, supportive and ‘bouncy’. Clocking in a range of runs spanning both short 5km jaunts, longer 10km efforts and even track sessions, the ZoomX Invincible Run never failed in its ability to inspire confidence with ample cushioning, stability, and an ability to respond to any turn of pace.

The standout quality in the shoe, is how naturally it allows you to hit your stride, find your rhythm and maintain a consistent pace. Easy on the feet, grippy on both dry and damp road conditions and with the ability to spark joy, the ZoomX Invincible Run has convinced us that it is the ideal go-to trainer which you can lace on, and be confident that it’ll enable you to enjoy what the best parts about running. Which for us, is the road ahead, the wind in our hair, and being present in the experience.

The Nike ZoomX Invincible Run Flyknit may have set the bar high for what it can easily do over distance, but it’s worth being measured and aware that it’s best attributes are best enjoyed on a steady long distance run. We love that it certainly won’t slow you down if you decide to go fast, but we’re also aware that it isn’t as racy as the other’s in Nike’s performance lineup. The only quibble we have, is the mesh-like flyknit upper’s tendency to warm up on a hot afternoon run, so consider thinner socks instead.

The Nike ZoomX Invincible Run Flyknit is available for $259 from nike.com and at selected Nike outlets.

New Balance is releasing two new shoe models and three apparel styles this month in March. If you’re looking for a new pair of shoes with enhanced speed, or simply a fresher look, New Balance can offer you both. Here are the highlights of the collection.

The FuelCell Collection - The faster you starts now

Introducing the New Balance FuelCell collection of 4 different shoes, the FuelCell Rebel v2, FuelCell Prism, FuelCell RC Elite and FuelCell Propel Remix. Constituting of data-driven midsole shaping, the Fuelcell collection aims to render athletes to boost their speed, by offering the highest energy return of all New Balance performance foam today.

Throwing spotlight to the FuelCell Rebel v2, collection built for simple daily runs and intensive workouts. It is New Balance’s highest rebound FuelCell Performance foam ever that provides explosive energy return with each step. With deconstructed heel counter and molded collar, you can finally achieve full support while running. Not forgetting the engineered mesh in the upper that provides excellent breathability, the FuelCell Rebel v2 is absolute for comfortable speed training in style, available at S$179.

Combining a dash of stability with a lightweight fit, the FuelCell Prism known for its high rebound lightweight midsole that provides more energy return than its predecessors. Engineered for propulsion, the unique outsole offers abundant cushioning for the runner. The FuelCell Prism is now available at S$159.

Need the perfect pair of shoes to be race ready? The FuelCell RC Elite might be just the pair for you. Equipped with a full length carbon fiber plate made for propulsion and featherweight Dynaride outsole that provides reliable traction for any dynamic conditions, this lightweight racer is just the perfect marathon racer. The FuelCell RC Elite is now available at S$299.

The Fresh Foam Collection - Designed to cushion every step, every trail, every mile

New Balance’s top-notch technology for The Fresh Foam collection is designed for long distance runs in complete comfort and bounce.

The Fresh Foam X collection which consists of the Fresh Foam 880v11, Fresh Foam 860v11 and the Fresh Foam Hierro v6. 

Your new pair of running shoe could be the Fresh Foam 880v11. Designed for comfort, the trainer features fresh foam midsole with premiere cushioning, a double-jacquard mesh upper to provide room in the forefoot and proper structure in the midfoot. The reduced heel clip size of the TPU heel clip from the 880v10 allows for the addition of reflective foxing details. Get the modern enhancements of the Fresh Foam 880v11 now at S$199.

The perfect pair for long runs, the Fresh Foam 860v11 is designed for stable cushioning through long distances. It features the ultra-heel, a 3D molded heel that increases fit and comfort. Its two-part midsole is supreme for providing sustained cushioning and its thoughtfully engineered upper brings oblivious stability for any mishaps on the run! The Fresh Foam 860v11 is available at S$209.

Cross train in the trails to achieve a different cardio strength. The Fresh Foam Hierro v6 could be the idea pair for trail training. Its lightweight midsole provides a soft landing on rough terrain and its Vibram rubber outside provides traction and durability with a soft tactile proven underfoot experience. The TPU infused woven upper enhances the structure of the shoe and most importantly, add toe protection for us all. The Fresh Foam Hierro v6 now comes in two colourways for both men and ladies at S$209.

More information and check out their latest collections at www.newbalance.com.sg

The world is well into 2021 and while things have picked up, (some companies are back in office or working on a rotational basis) the pandemic is ongoing with many countries still struggling to handle the COVID-19 spread. Singapore has been doing better than most but yet, still many struggle with finding employment or may even get retrenched in this unstable period.

Orange Room and Novastella have come together to launch a new initiative – Run for Your Future – to provide an innovative solution that will augment broader national programmes that aim to not only help Singaporeans and Singapore companies survive the current recession, but to thrive in the “next normal” that will be presented in a post-COVID world. Leaderboard Singapore helps to reinforce positive habits.  Through running, they hope to unite Singaporeans and create a culture of self-reliance and resilience in a challenging global environment.

Along with their virtual run, participants will be able to access a series of self-video and virtual connections and received tips on how to manage their mental as well as physical well-being. Speakers from various industries will provide their expertise advice on current trends and relevant skill sets needed. Many well-being tips like how to reduce daily work stress and overcoming stress during this adversity period and changes in the workplace. Most importantly, topics like effective time management will be touched on and this helps to create habits and practices to help you maximize your energy and improve your focus.

Format of Run

There are two categories, Social and Competitive.

Social is free to register and you can complete distances of 3/5/10KM

Competitive is $9.50 an entry for your 5KM Personal Best.

Each Finisher of the 5km Competitive Virtual Challenge will be entitled to a Run For Your Future Medal. Top up additional $15 during registration to get an exclusive Run For Your Future Finisher Tee/

The Top 30 Male & Female Competitive Finishers per month will qualify for the Grand Finale at the Sports Hub to take on the Physical 5KM Run challenge with over $8,000 worth of prizes to be won.

More information and sign-up here.

The North Face (TNF) needs little further introduction for apparel and gear that is as stylish (such as its collaboration with Gucci) as it is capable of withstanding the demands of the trail.

But where trail running footwear is concerned, the American outdoor products company has been making waves following the launch of its brand new Vectiv range of trail runners earlier this year.

Three key models make up the range and they all share the same Vectiv midsole tech which comprise of a 3D Vectiv plate for stability, dual-density foam for support and a rocker geometry for efficiency that work in harmony so runners gain more efficiency while running off the beaten track while reducing fatigue so they can push harder, and faster.

Headlining this innovation, is the flagship of the range: the lightweight (281g for my US 9 pair) Flight Vectiv trail racer which we got to put through the paces and experience the magic for ourselves.

First Impressions

That carbon fibre plate in the midsole may be the main event for the TNF Flight Vectiv, but there’s more to the shoe than the fact that it’s got the latest and greatest in running technology right at the heart of a trail racer.

For a start, the Flight Vectiv can pass for a road racer, with a sleek black and white colour combination to accentuate a profile incorporated with the unique Matryx knit mesh upper that features Kevlar waterproofing and a reinforced toe cap to protect against loose rocks. Exposed carbon fibre along the sides and heel of the shoe add a touch of style, while hinting at its racy nature. As for the telltale sign that this is a shoe meant for racing in the outdoors, that will be the SURFACECTRL outsole, with tacky lugs resembling those you’d find on a mountain bike tyre.

Running In The Flight Vectiv

The Flight Vectiv may feel a tad tight when you first slip it on, but it stretches nicely for a snug fit as the shoe breaks in. With a padded heel for security on the move, the shoe feels just like a road racer, but with the comfort of your favourite pair of thick supportive running socks that only get comfier with each run. That said, runners with wider forefeet might want to consider sizing up as the narrow width may be prohibitive.     

Putting the Flight Vectiv through its paces on a mixture of trail and track, one will notice just how grippy the SURFACECTRL outsole is. It offers confidence and certainty that traction will never be compromised, even in the most uneven of surfaces.

In particularly, the manner in which the Flight Vectiv inspires confidence with each run allows you to build a natural rhythm and focus on picking the best lines on the trail.

Enabling that, of course, it’s the manner in which your feet get to experience stability as the dual-density foam midsole creates a rocker that telepathically propels you into making that next step forward.

Likened to the carbon-fibre chassis in a high performance sports car, the carbon plate in the heart of the Flight Vectiv offers the right balance of stability, agility and responsiveness to tackle the characteristic unpredictability of conditions on the trail.

You could race the Flight Vectiv on dirt tracks, such as the one lining Bedok Reservoir, but it is on trails like the ones around MacRitchie Reservoir and Bukit Timah that the Flight Vectiv feels most at home. There, the sense of security from having a trusted shoe really comes to the fore, allowing you to worry less about whether it can cope with what you need it to do and focus your attention towards your running goal. In the process, you’ll be impressed by the Flight Vectiv’s ability to help you navigate coarse terrain as you clock your fastest splits.

The shoe leaves zero room for doubt about its ability to manage trail features, such as roots and loose rocks, as it offers the right amount of pop to help trail runners of all skill levels pick their fastest lines through both trail and horde (of hikers on crowded mornings).

In the process, it seems to energise you with the belief that you can push yourself to pick up speed, maintain the pace and press on. Especially notable, is the manner which it props you up on the ascents and feel the sureness of its ability to support you down the descents where you’re at your fastest.

Despite its light weight, the Flight Vectiv doesn’t feel inadequate or fragile. Rather, it assures you of its ability to be the ideal companion ready for wherever the trail takes you, whenever you call upon it. Consider it an extension of your feet, but with the right support, grip, responsiveness and protection to ace the demands of achieving speed off the beaten track.

The North Face Flight Vectiv is priced at $366 and is available at the following The North Face boutiques:

The Shoppes at Marina Bay Sands
Marina Square
Orchard Ion

Keen on New Gear?

Run with The North Face for a chance for new gear.

Through its ‘The North Face Vectiv Power Further, Together Challenge’ on Strava, The North Face is hoping to rally the global community to connect, one stride at a time, to contribute to a collective goal of covering every square kilometre on earth, or 148.3million kilometres to be exact. The aim? Celebrating the connection that the trails create by coming together to compete, collaborate and build a movement.

To participate, simply complete 100km between now till the end of March 2021 to play your part and earn The North Face digital finisher’s badge, a 10% off digital voucher, plus an additional 15% off all Vectiv trail running footwear.

More details available here. 

The world celebrates International Women’s Day today. While this day is often seen as a day of focal point in the movement for women’s rights, it is also a special day that celebrates womanhood. In spirit with the celebration, RUN SG gets a quick peek into the efforts of some key organization and brands on how they are honouring this day with its own key initiatives.

STANDARD CHARTERED SINGAPORE MARATHON

The organiser of the Standard Chartered Singapore Marathon (SCSM) is commemorating International Women’s Day (IWD) 2021 with a series of virtual races, challenges, workshops, sharing sessions and content around celebrating women in Singapore over a three-week period from 8 to 31 March. It will be the first SCSM Virtual Club (VC) campaign for 2021 with an aim to rally and shine the spotlight on female runners within the community.

As part of the IWD campaign, there will be a three-week long collective distance challenge available for all runners of the SCSM VC. It will be an open-goal challenge, held from 8 to 31 March, where runners can clock in as many runs and walks as they can to contribute towards the overall community distance. Female runners can also look forward to sweating it out through a series of fun and heart-pumping workout sessions with three respected fitness influencers in Singapore – Sofie Chandra, Cheryl Tay, and Choo Ling Er.

For more information and to register for the workout sessions above, please visit http://bit.ly/SCSMxIWD.

NEW BALANCE SINGAPORE

New Balance Singapore launched its latest campaign featuring Yvonne, mother and national marathoner, and Keyana, professional singer-songwriter - shinning a spotlight on the importance of women’s self-expression and female empowerment.

Sporting the latest model of the FuelCell Rebel and updated colourways of 57/40 in New Balance Singapore’s IWD campaign video, Yvonne and Keyana share their real-life journeys, highlighting the attitude and values that shaped their self-expression, accomplishments, and drive in life. Despite inherent challenges, both women demonstrate the strength of will to seize opportunities ahead of them and chase after their dreams fearlessly.

“Both women are bold and not afraid to challenge the norms in pursuing their dreams,” says Sheena Gan, Marketing Executive of New Balance Singapore. “Just as how the FuelCell Rebel powers a runner’s speed and performance to the best of his or her potential, we hope that their stories will also serve to empower and fuel the courage of women everywhere to be more fearless in their self-expression. While the campaign shines a light on the ways in which New Balance’s athletes express themselves, it is also emblematic of a larger commitment from the brand to create a stage for women to tell their stories throughout 2021, and beyond.”

New Balance will also be having an IWD Sale and a community effort for their PushPullGive initiative, find out more details on here: https://www.newbalance.com.sg/  

To learn more about New Balance’s ongoing commitment to female empowerment, visit https://www.newbalance.com/women/.

More about International Women’s Day:

International Women's Day is powered by the collective efforts of all.

Collective action and shared ownership for driving gender parity is what makes International Women's Day impactful. Gloria Steinem, world-renowned feminist, journalist and activist once explained "The story of women's struggle for equality belongs to no single feminist nor to any one organization but to the collective efforts of all who care about human rights." So make International Women's Day your day and do what you can to truly make a positive difference for women.

Find more information here.

“Are you able to come to a stop in your life, even for one moment? Could it be this moment? What would happen if you did?”

- Jon Kabat-Zinn, Wherever You Go, There You Are

In a world that never stops, where external noise rages on and internal voices are amplified, what better way to carry on than to create a space for us all to simply sit and rest in moments of stillness and silence?

All around the city, social meditation spaces beckon. We invite you to join us for a once-a-month community sit and get inspired on making use of public and private spaces for practicing mindfulness and fostering good mental health.

Anyone, with or without mindfulness meditation experience, is welcome to join The Big Sit. Each session lasts 45-60 minutes, and will be led and guided by an experienced mindfulness/meditation teacher. Practices will usually begin with mindful movements or walking, followed by sitting.

Please come dressed in comfortable clothes, and bring your own yoga mat/large towel, cushion, as well as drinking water. Participants will be required to observe physical distancing measures and wear a mask. You're encouraged to arrive at least 10 minutes earlier to set up your space.

Guoco Tower, Urban Park Level 1 (Tanjong Pagar MRT)

• Sat 20 Feb 2021, 7 PM Singapore Time
• Sat 20 Mar 2021, 8 PM Singapore Time

Registration link: tinyurl.com/thebigsitsg

Website: http://www.mindfulmoments.sg/the-big-sit.html

As the global leader in heart rate measurement technology, Polar launches the latest addition to its optical heart rate sensor family, Polar Verity Sense. The Polar Verity Sense stands out from its predecessors through the ability to measure heart rate from the arm or temple. This opens more possibilities for sports or activities that require more versatility beyond chest straps or wrist-based devices. The watch also offers more power, longer range and greater memory.

From swimming, martial arts, boxing and dancing and more, Verity Sense is meant for athletes looking to measure their heart rate to accurately track their data and progress, as well as to ensure a safe and well-rounded work out. The watch boasts accuracy and precision in measurement while training.

Polar CEO Tomi Saario says: “From our unique vantage point at the top of the world near the Arctic Circle, we know how important it is to be able to adapt to different environments. Where a chest strap or fitness watch works well for one sport or activity, it might not work for another – and the Verity Sense is our answer to this. We’re always looking for new ways to help athletes of all sports better understand their bodies, and we’re so excited to bring a product as versatile and compact as Verity Sense to the masses.”

Verity Sense is versatile in many aspects: adjustable design, compatibility with a wide variety of products. Here are the key aspects of Verity Sense:

COMFORT: It can be slipped around the arm, clipped on swimming goggles, or placed anywhere snugly and firmly against the skin under tight-fitting clothing.

CONVENIENCE: Easy to use, with the press of only one button

CONNECTIVITY: Pairs easily with Dual Bluetooth and ANT+ connectivity

VARIETY: Suits countless sports, enabling every day to elite athletes to track how their body is working while training

SWIMMER'S BEST COMPANION: With the swimming goggle strap clip against the temple, Polar Verity Sense tracks heart rate, distance, and pace – automatically in the pool

NEWEST PRODUCT FAMILY MEMBER: Verity Sense is an evolution from the Polar OH1 and H10 heart rate sensors:

8-hour longer battery life on a single charge (20 hours of training)

75 meters wider Bluetooth range with omnidirectional antenna (150 meters in total)

12 MB bigger memory (16 MB in total, 600 hours of training data)

The Polar Verity Sense is available at https://www.polar.com/sg-en

Some say that running groups are easy hotspots for Cupid to strike. For running couple Cherlynn and Sebastian, this seems to be the case too. They met in a regular running group six years ago, fell in love “probably because of looks and also being in the same sport” according to Cherlynn, and got married.

41-year old Cherlynn, who is in a logistics consultancy, started running way back in 2009 out of curiosity to understand what it takes to complete a full marathon.

Sebastian, 39, started his journey a year later to start a healthy activity, but he has done lots more by co-founding Superhero Runners group and endorsing for Under Armour and Pocari.

Couples who run together stay together

As cliche as the above statement sounds, there is a lot of truth in it. This beautiful couple trains twice weekly together and records these sessions actively on their social media accounts to inspire others. Once home, Cherlynn takes care of the laundry for the running clothes, while Sebastian duly does his duties washing the shoes.

Prior to COVID-19, they were actively taking part in running races. However, as they run at different paces, they rarely competed together in the same race. As a running couple though, they would support each other. For example, at the 100K SG Ultramarathon, Cherlynn took on the crew role to support Sebastian’s race.

Today, with many races still being postponed or cancelled, the couple has not yet made any commitment to racing in 2021. But this does not thwart their enthusiasm for running. On the contrary, they are making full use of this period to consistently go on long runs with friends.

Having been running for more than a decade and participating in many races, Cherlynn and Sebastian have a "couple goals" to bring their runs to the next level. They are looking to give back to the community and encourage others to start or continue running.

Cherishing Valentine’s Day

While Valentine’s Day can become rather commercialised these days, Cherlynn has wise words of what it truly means to her and Sebastian, that it is “a reminder to be loving and kind to one another on any other day. It's also a day the whole world celebrates love - so we take this opportunity to show appreciation for one another”.

To celebrate Valentine's Day this Sunday, this loving couple have invited their friends over to their home.

Follow Cherlynn and Sebastian on their Instagram accounts and keep track of their running adventures.

What a difference a year makes! The year of the Rat would probably be the last “normal” year of Chinese New Year (CNY)celebrations that we are so familiar with. While COVID-19 was already present at the start of last year, we did not have masks on and we practised lo hei and house visits the way we always knew going about them.

Fast forward to now. The Year of the Ox - of the Metal Ox specifically - will be celebrated on 12 February in an environment that is so new to us all in Singapore. Standard Operating Procedures (SOPs) are in place to ensure safety within the community. No Chinatown light up last Saturday and of the eve of CNY. Even the Chingay parade goes fully digital!

Let us briefly look at the dos and dont’s from the Government agency website:

• Only 8 unique visitors per household per day would be allowed.
  
• When dining out,
  
  • Wear a mask if you are not eating or drinking. Wear masks when you toss the yusheng.
  • Do a “silent” Lohei without saying the usual auspicious phrases.
  • Do not make multiple table bookings, unless you are from the same household.
    
• If you are doing house visits,
  
  • Limit your visits to family and to not more than 2 households per day.
  • Else, connect digitally with your family and friends.
    

What’s In It For Runners?

They ox is associated with hardwork and being active. For runners, this may just mean a good reason to increase the amount and level of running and exercises in this new year.

And what better way to start when you have the long weekend to get you going on the right note.

If you had set a running resolution in the Gregorian new year and missed your target by now, then use this CNY opportunity to have another go. Perhaps, it would be good to gather some friends and family to support and encourage you on this journey as you e-meet them. But please be reminded of the 8-person limit when you exercise.

If diet lists high on your agenda in this year, there are more vegetarian yusheng options available now. Simply replace abalone or salmon with vegetable substitutes. And while you are at it, ask for a healthier, less sweetened plum sauce.

And to increase your motivation and commit to a healthier you in the new year, do sign up for virtual races. There are so many options out there, from free ones to premium races that come with goodies and fancy entitlements.

Wishing you a Happy “Niu” Year and let’s keep running. Huat ah!

Trust ASICS to launch its first new collection of 2021 with a reminder that being in the right frame of mind is just as important as being physically well.

Bringing to bear its core values “Sound Mind Sound Body”, or Anima Sana In Corpore Sano – the Latin phrase for which ASICS is an acronym for – the new Sunrise Red Collection of running shoes builds on the idea of the rising sun as a symbol of hope and renewal.

Eye-catching, in the hues of Red and Orange, the shoes in the collection are a nod to the anticipated Tokyo Olympics (finger crossed), and feature both male and female versions of the shoe. Catering to the varied preferences of runners, the new ASICS Sunrise Red Collection comprises the ASICS GEL-NIMBUS 23 TOKYO, GEL-CUMULUS 22 TOKYO, NOVABLAST TOKYO and GEL-KAYANO 27 TOKYO.

The Sunrise Red Collection

Runners with a penchant for longer distances will delight in the comfort and support in either of the gender-specifc GEL-NIMBUS 23 TOKYO ($259) or GEL-KAYANO 27 TOKYO ($259) models.

In the GEL-NIMBUS 23 Tokyo, runners will delight in the softness of the mesh up over longer distances ability of the shoe to soak up the impact that comes with each footfall. Trusstic midsoles in both the men’s and women’s shoes are offer just the right amount of support in the right direction to make each transition a seamless one.

In the GEL-KAYANO 27 TOKYO, comfort and stability remain the hallmark of the shoe while a softer, lower density FLYTEFOAM midsole cushions each step and protects the foot.

Put through its paces during the 5km morning canter during the launch, we got to really experience how the arch support in the men’s shoe and just how well the shoe works to support each footstep to offer confidence born out of the stability of the shoe and ability of the Space Trusstic feature to keep up with any turn of direction or surge in pace.

Neutral runners keener on an everyday trainer that’s comfortable and light with a softer more pillowy ride will find the GEL-CUMULUS 22 TOKYO ($189) and its lightweight cushioning most suitable to their needs.

Lastly, runners keener on a faster shoe will find the NOVABLAST TOKYO ($199) an ideal running companion. A lightweight mesh upper and FLYTEFOAM BLAST tech in the midsole combines to give runners that literal breezy spring in each step.

The ASICS Sunrise Challenge

Just as we got to experience what it was like to start the day right with a 5km canter around the Civic District, and a mesmerising sunrise yoga session at the helipad atop the Swissôtel the Stamford, ASICS is hoping to spread positivity in our community with its Sunrise Challenge.

Up for grabs, is either a pair of either the new GEL-CUMULUS 22 TOKYO or NOVABLAST TOKYO shoes from the new Sunrise Red Collection. To enter, participants simply need to:

• Get up and out in the morning at sunrise. It could be a run, walk, sport or physical activity.
  
  
• Take a selfie and a caption with a little mindful sharing about how it helps you move your mind.
  
  
• Post this up on Instagram, nominate 3 other friends to do the challenge in the post, and include the #SoundMindSoundBody and #ASICSSunriseChallenge hashtags. Naturally, your account has to be public and you’ll need to follow and tag @asicssg.

The ASICS Sunrise Red Collection is available from $189 at all ASICS outlets, and online at the ASICS website.

Kidney failure is a serious concern in Singapore with nearly 5.5 new kidney failure patients in Singapore every day. The number of new cases has increased by about 60% over the past 10 years with diabetes being the No. 1 cause of kidney failure. More than half who have diabetes are unaware of their condition.

Run Inspired!, an inaugural virtual charity run organised by NKF, aims to achieve a collective distance of 55,000km to advocate kidney health as a nation and raise $200,000 which will go towards providing Artificial Kidneys (dialysers) that are crucial in patients' dialysis treatment to filter out waste and excess fluids.

Menarini Asia-Pacific, the main partner of Run Inspired! 2021, will be donating $2 for every km covered by participants, up to $100,000, increasing the impact of your participation.

Run Details

There are 4 race categories to choose from: 5km, 10km, 21km and 55km. The race distance is cumulative over 21 days from 11^th January to 31^st January 2021.

With every race entry ticket and T-shirt purchased, you are also donating part of the sales proceeds towards providing Artificial Kidneys.

Attractive Prizes to Be Won

Aside from doing good for society and your body, you can also have a chance to win attractive prizes. Whether it’s for the longest distance, the highest amount raised or an inspiration award, Run Inspired! 2020 has got you covered. Head down to our website to check out the details for each category.

Turn your everyday hobby into a tangible cause by starting your own fundraising campaign to garner support and donations to help needy patients. Advocate for health and advocate for the renal community now. Make sure to get your friends and family involved in this good cause as well.

More details and sign up here.

It is the usual time of the year when we wind down and eat (more!) in this festive season. Unlike in previous years where conversations may have centred around live races ticked off the bucket list, this year’s chats may be about virtual runs, rediscovering Singapore and exploring the trending types of diets.

We are fortunate to have eased into Phase 3 just a few days ago, and this means that we can now have a gathering of 8 persons to celebrate the new year. With more runners turning to plant-based or meat-free alternatives, we would need to be mindful when we dine out and do takeaway home deliveries if we were to host them.

Let us have a quick recap of the different types of vegetarianism and meat-free options out there.

• Vegan: Vegans do not eat any animal products or by-products, eggs and also dairy. This would perhaps be the purest form of vegetarianism.
• Lacto Vegetarian: Lacto-vegetarians do not eat red or white meat, fish, fowl or eggs but they do consume dairy products such as milk, yoghurt and cheese.
• Ovo Vegetarian: Ovo-vegetarians do not eat red or white meat, fish, fowl or dairy products but they do consume egg products.
• Lacto-ovo vegetarian: Lacto-ovo vegetarians do not eat red meat, white meat, fish or fowl but they do consume dairy and egg products.
• Meat-free alternatives: There are many brands out there today including Impossible Foods, Quorn and Beyond Meat, just to name a few. In recent years, there is a movement towards foods that appear to be friendly to the environment and may be the response to our nation’s food security too.

Here are 5 plant-based or meat-free alternatives to cater to the different types of eaters. These foods are available from the many food delivery apps, or if you are feeling like Jamie Oliver, you can buy the ingredients and whip up a feast at home.

#1: For the Vegan

Appetisers can range from the basic green salads, and you can fancy things up to bruschetta, spring rolls, stuffed mushrooms and hummus with carrots, celery or anything that can be dipped. The mains may include vegan thai green curry, vegan chili with quinoa and vegan cauliflower steaks with rice or potatoes. Complete the course with mouth watering desserts including grilled pineapples, vegan chocolate truffles or coconut chia pudding.

#2: For the Lacto Vegetarian

Examples that include dairy products would be vegetarian stuffed peppers loaded with cheese, veggie teriyaki stir fried noodles and vegan lasagna.

#3: For the Ovo Vegetarian

With eggs but excluding dairy products, give these few dishes a try: tofu steaks with tartar sauce, Thai egg fried rice and avocado toasts.

#4: For the Lacto-Ovo Vegetarian

With dairy and egg products now in the mix, the widen options include omelette, egg salad sandwich and spaghetti with meat-less ball topped with grated parmesan cheese. End off with yummy desserts including chocolate sponge cakes and banana slices with almond butter.

#5: For the Meat-free Lover

There are more players jumping on the scene locally recently. Nature’s Charm and Gardein are quickly moving into the space occupied by Impossible Foods and Quorn. From initial burger patties, the products these days include fishless fillets, sausages, nuggets and crabless cakes - a fun take on traditional names, with pun intended. From major supermarkets to established online grocery stores, you can easily find them to cook  your own meatless meals at home.

Ring up your running buddies. Invite them to your home this festive season to celebrate a plant-based meat-free start to the new year!

2020 has been a difficult year and COVID-19 has hit different groups of people disproportionately. Community Services Society will be launching the inaugural REACH Charity Run 2020 to raise awareness and much-needed funds to support our essential services in light of the current global pandemic. Held from 1^st to 21^st December, the run aims to raise $250,000 through this event with at least 5,000 participants.

The outbreak of COVID-19 has disrupted lives across the world and brought about great uncertainty, especially causing great distress to the vulnerable in our society. In this troubled time where society is in turmoil, social services are in overdrive mode reaching out to people in need.

Since its inception in 1998, REACH Community Services has been committed in achieving her mission of Touching Hearts, Reaching Lives. Contributions from this event will go towards supporting programmes and services in REACH Community Services which aim to provide and build resilience amongst the Least, the Lost and the Lonely in our community.  

Be an Ambassador of Hope

REACH Community Services is rallying community and partners to run/walk for our social mission as Ambassadors of HOPE. Participants can choose to contribute $30 or $50 and be an Ambassador of Hope by completing a distance of 3km or 5km during the period of 1st - 21st December at any location, time and pace.

Steps to being an Ambassador of Hope:

1. Register and donate. You will receive a confirmation email upon verification.

2. Run/walk and record it.

3. Submit your results as a screenshot or image in the submission link.

3. You will then receive your approved entitlements after the submission.

For more information and sign up, do visit http://www.reachcharityrun.sg/

More about REACH Community Services Society:

REACH Community Services Society is a charitable organisation established since 1999 and seeks to inspire hope and empower positive change in needy families, couples, youths and lonely seniors through their six community touchpoints located at Bishan, Sin Ming, Shunfu, Jalan Membina, Bukit Batok and Bukit Gombak Vista. Visit their website https://www.reach.org.sg/ for more information.

Welcome to December! Here we find ourselves in the final month of what has been a very trying year for so many people around the world. Yet, with the news of the vaccine and an air travel bubble between Singapore and Hong Kong, things seemed to be picking up.

Recently, the agreement between Singapore and Hong Kong has been deferred due to the resurgence of new cases in Hong Kong. Nonetheless, we are proud to announce a new type of virtual race, the HKSG Twincity Ultra Virtual Race 2020. We are hoping to run with the hope of reuniting families and friends across the two countries, as well as igniting our aspirations for eventually travelling again.

Together we run towards a common goal: to reconnect with our dear friends from overseas in the spirit of true sportsmanship, achievement, and pride in sharing our sport with the world. In spite of the ever changing global circumstances and between Singapore and Hong Kong, the love of running and enjoying nature can be shared.

Anyone can run and you can take this opportunity to do some exercise in the midst of year end feasts and small group celebrations. Through running, we celebrate freedom, wellness and community spirit!

Event Details

The HKSG Twincity Ultra Virtual Race 2020 starts today and challenges us to run the maximum reservoir distance. Represent Hong Kong or Singapore as we all run for gold. Your participation will be based on your location rather than your nationality.

Every reservoir loop completed from 12 Dec (7 am) - 31 Dec (7 pm) 2020 counts towards your own personal ranking and total distance city ranking. Eligible reservoirs for the first edition of HKSG Ultra include:

HONG KONG

Aberdeen Reservoir (香港仔上水塘)
Kowloon Reservoir (九龍水塘)
Shing Mun Reservoir (城門水塘)
Tai Lam Chung Reservoir (大欖涌水塘)                    

SINGAPORE

MacRitchie Reservoir (麦里芝蓄水池)

Participation is free and comes with a free e-bib, as well as a chance to gun for the leader board ranking. You can also choose to top up SG$44 for a HKSG Ultra Bundle Pack with exciting entitlements for your keepsake.

You can run and win for your city, for yourself and to support wellness and the running community as a whole. We look forward to sharing all the great HKSG running achievements with you all!

Visit hksg.run for more info and to sign up or email us - info@hksg.com.

Run For Hope (RFH) is an annual run organised by Four Seasons Hotel Singapore and the National Cancer Centre Singapore (NCCS) to raise much-needed awareness and support for cancer research. For more than 30 years, the Four Seasons group of hotel & resorts across the world have been deeply committed to the cause of advancing cancer research. The Four Seasons Hotel Singapore has been supporting local cancer research through an annual run, since 1993, making this the single largest run in aid of cancer research here.

The 27^th edition of the run was originally scheduled for 23^rd February 2020 but has been converted to a virtual run from 4 November to 31 December 2020. Run for Hope aims for the best of both worlds, providing the safest possible experience for their participants while still supporting cancer patients and research in Singapore.

Each year, more than 10,000 people are diagnosed with cancer. It is no longer rare to find someone you know or love is or was affected by cancer. The threat of cancer is very real with the disease accounting for 1 in 4 deaths in Singapore. However, with advances in science and robust cancer research activities, we are hopeful that the progressive breakthroughs made by the NCCS team can lead to a cure.

Funds raised net operating cost will be donated to NCCS Cancer Fund. Through your continuous support, we can make a difference in the lives of those affected. Let’s make a brighter future, without cancer.

Registered Participants and New Participants are Both Welcome!

The event maintains its tradition as a non-competitive leisure run. So, everyone; anyone; young & old, can join in the worthy cause & fun.

If you are already a registered participant, your run slot will be automatically converted to the new virtual run. Please visit this link for a step-by-step guide on how to submit your run results.

Registrations through our Run for Hope 2020 website will remain open until 2359 Hours on 31 December 2020 for all who want to support this worthy cause. Participants’ race packs will be couriered to their mailing addresses upon submission of run results.

New Race Category

The 3.5km and 10km race categories will remain the same, but a new 25km category has been added for runners who want to run a longer distance. Runners can choose to complete their chosen category in one go or run the distance over a few runs within the period of 4 November to 31 December 2020.

Push your limits this December, especially if you will be going out for a feast or two this festive season.

You can register here or proceed to Run For Hope’s website for more information and follow their Facebook page for further updates.

You may also support their cancer cause by making a donation towards cancer research through https://www.giving.sg/campaigns/rfh2020 

The BSA Charity Run (BCR) is an annual fundraising event that rallies the community together to support financially challenged NUS Business School undergraduates and other external beneficiaries. Through their 1st BCR virtual run in January 2021, they aim to help more needy students and low-income families affected by the COVID-19 pandemic, through the NUSBSA Bursary Fund and TOUCH Emergency Relief Fund.

Over the past 10 years, the BCR has attracted 11,500 participants & raised over $1.77m, giving out more than 180 bursary awards. You too can be part of this number today by registering before the 15^th of December.

2020 has been a tough year for everyone but you can start it right with a good run with BCR2021.

How It Works

 You can choose between:

a) 11km - Individual Run

b) 111km - Team Run. Minimum of 3 people and maximum of 5.

You can accumulate your mileage over the two week period between 1 Jan 2021, 0000 hours to 14 Jan 2021, 2359 hours. When your run is completed, upload your run details after each session tracked via your preferred tracking app.

Do remember to practise social distancing and maintain a safe distance between yourself and other active members in your group.

Event Details

Clock - In Date: 1st January to 14th January 2021

Virtual Closing Ceremony: 16th January 2021 (on Zoom)

Student Price: $30, Public price $50 (Price includes free shipping of post-race packs)

Entitlements: All participants will receive a ‘post-race’ pack, including official runner shirts, caps and more.

Race Routes: Anywhere you like!

But for those seeking new and interesting routes, BCR2021 have ingeniously specially curated five recommended routes in the North, South, East, West and Central regions of Singapore for you to choose from.

Check the routes out here.

The event is also open to donations so do run and join in for a good cause!

More information and sign up here.

2020 has been the year of virtual runs with many key races going virtual but also new runs being innovated to combat the void of actual marathons and mass scale events. Virtual runs come in all forms with interesting concepts and quirky elements. MUSportIC 2020 is a run that plans to go beyond your usual virtual run.

Many athletes train with music and some would concur music gives them that extra oomph to perform well in their sport disciplines. A blend of ‘Music’ and ‘Sport’, MUSportIC virual run aims to pep up our sports loving participants with TOP TEN retro songs of the swinging 80s through a voting contest when the late Michael Jackson was hailed 'The King of Pop' and Madonna, the 'Queen'.

In this first of its kind virtual event, you’ll start your run regime with a playlist of songs from wherever you are & whenever you are ready.  The entire 10-song duration should last 30 to 40 mins.  You can choose to do multiple rounds by replaying the playlist.

How do you join in the fun?

Step 0: Sign up for MUSportIC 2020 by 4^th December 2020

​Step 1: Go to Spotify to sign up for free or premium service and download the Playlist of the ten songs to commence your run OR

Download the 10 songs in the playlist on your preferred mobile music application and play it to commence your run

Step 2: During the qualifying period (from 5 Dec 2020 @ 12:00 am to 6 Dec 2020 before 11:59 pm), start the Playlist to start your run or simply complete 5km with your running apps.

Step 3: Your run will be deemed complete once all the 10 songs in your playlist has stopped or you have completed your 5km run.    

Step 4: You can choose to run anywhere you like but stay safe is key. Once run is done, simply upload a picture of yourself or a screenshot from your run app, which ever option you prefer

Sweet Treat with Shapetime™

MUSportIC 2020 has partnered up with Shapetime™ to ensure you get a sweet treat to combat the Singapore heat. A cool fruity sorbet treat especially on a warm day is always a welcome respite or even an after meal dessert.

Low calories, 0% fat, vegan cool confection made with an all-natural list of ingredients, Shapetime™ is a wholesome purees of fresh fruits that comes in three enticing flavours- kiwi, raspberry, and mango.

​Available exclusively at Cold Storage Singapore, the first 2,000 who sign up for MUSportIC virtual music run will get one free 0% Fat Shapetime™ frozen dessert which can be redeemed at selected Cold Storge outlets.

More information and sign up here.

How’s 2020 been for you? I can tell you from firsthand experience, that as someone in events, and specifically running events, it’s been tough. Like really tough. Bizarre and at times maddening. Being a race organizer doesn’t put you in unique position to the rest of the population, of course. Everyone has had to endure at best, serious inconvenience, and at worst, death. And it goes on and on and we don’t really know when it’s going to end. This is the truth, and this is how things stand. 

Singapore has proved itself to be exemplary in its handling on Covid-19 on the global stage, alongside Hong Kong, Taiwan, and South Korea. Regardless (and perhaps because) of this, we’ve been required to postpone the STGR Marathon twice. First moving the physical event from June to November (we’ll still be hosting a virtual event from November 15th to December 15th), and then moving it to next June of next year. 

While the essence of a traditional mass participation event will have to wait till next year, there are advantages to virtual events. With the option of running STGR any time between November 15th and December 15th, participants can run when it suits them; when they feel ideal, when they’re on one of those days when everything just works. They can compete without having to vie for position against hundreds of competitors at the start line (or compete for restrooms for that matter). There will be great race packs too and medals and leaderboards and prizes are up for grabs too. 

The course has been mapped for the following categories: STGR 21K, 10K, 3K & 1K race routes start at Punggol Park, Singapore.  It’s a unique course that mixes road and trail with participants treated to shaded sections along Coney Island. 

42K and 5K Race can be completed anywhere globally. All other distances must be completed on STGR routes in Singapore. Find out more information and sign up at STGR VR Overview.

We’re not naive to the fact that it’s still not the same as the real thing: the mass participation event. But for now it’s the best we’ve got. This is sort of indicative of how the world is right now; it’s the best we’ve got and really all we can do in the interests of health and safety. Things will return to normal, and we’ve got big plans for when they do. But while they’re not, it’s well worth embracing what we can.

COVID-19 has been rough on sport events and marathons as they typically involve large amounts of participants and audience. Fortunately, many marathons have taken to the virtual platform by formulating a virtual version of their typical onsite running event. Standard Chartered Singapore Marathon 2020, a hallmark event of marathons in Singapore, is no exception. SCSM 2020 aims to bring runners an immersive experience with both virtual and offline events that are sure to make you feel part of a community.

Unique Hybrid Race Format

Runners can register for the unique hybrid race format that has an outdoor or indoor race option with a compatible tracking device or to join the immersive augmented reality (AR) format powered by Rouvy on a treadmill. Oversea runners can take advantage of the AR format to experience the spectacular cityscapes in the “Best of Singapore” routes. There are five categories: SCSM Grand Finale Rouvy AR 10KM, Rouvy AR Half Marathon, VR 10KM, VR Half Marathon And Double Up Challenge.

The Half Marathon and 10K routes featured in the AR format have been specially curated in partnership with the Singapore Tourism Board (STB) to feature some of Singapore’s most iconic landmarks and scenic streetscapes such as Orchard Road, Little India, Chinatown, the Civic District and more.

Grand Finale Celebration Experience 

For those who still prefer an onsite experience, you can opt to attend a two-day signature Grand Finale Celebration experience at Gardens by the Bay on 5th and 6th December. Held at the Flower Field Hall in the Flower Dome at Gardens by the Bay, the Grand Finale Celebration will give runners the opportunity to collect their race entitlements and commemorate their race achievements against photo backdrops of their choice.  

This will be open to those who have purchased the Grand Finale race entitlements, and will be on a pre-registration basis for specific time slots as part of prevailing safe management measures. Overseas runners can also opt for a race entitlement package, and have their race singlet, medal and other goodies sent to them.

Augmented Reality (AR) Race Format and More

For gamers or people who would like to feel the thrill of running with others or anyone curious, you can create an avatar and see yourself competing with fellow runners in real time, while also emulating the actual race experience through various in-video features.

To allow as many runners as possible to experience this immersive virtual race format, race organisers have also teamed up with Sport Singapore to activate 12 ActiveSG sport centres around the island. These gyms will offer bookable slots for the AR Half Marathon and 10KM categories via the ActiveSG app. Get that same thrill and feeling of actual race day without putting yourself at risk.

Additionally, there will be a special 90-minute live Standard Chartered Singapore Marathon 2020 Race As One Show on 5 December starting at 6pm. Runners can tune in via the SCSM Facebook page to catch celebrities and personalities race for a cause in the Rouvy AR Half Marathon Relay Challenge. This year, SCSM will be joining National Volunteer & Philanthropy Centre (NVPC)’s Giving Week 2020 and raise funds for Community Chest, more details will be shared closer to date. Through this initiative, the race organisers hoped that all participants, partners, and the community would come together and stand in solidarity amidst the COVID-19 pandemic. The show will also feature highlights and runner stories from the 15-weeks SCSM Virtual Racing Series of this year’s unique marathon.

Bringing Together a New Experience

Mr Keith Tan, Chief Executive, Singapore Tourism Board said, “Marathons are all about overcoming obstacles and pushing your limits. We are heartened that The IRONMAN Group have shown that same spirit for this year’s event, by adapting and boldly reimagining the race during this challenging period. We encourage all event organisers to do the same, to continue exploring new formats and redefining how events could look like in the new COVID environment. In the meantime, we’re excited that runners from all over the world can experience the sights and sounds of our beautiful city virtually this year. We hope this will inspire them to visit us in person, in time to come.”

“While many Singaporeans were eager to see the SCSM return in its full glory, we know that for this year this was not to be. Undaunted, the organisers have creatively put together a celebration of the SCSM through an immersive and engaging journey and experience. This speaks to the spirit of Singapore and of all runners who want to come together in one voice to celebrate our way of life and in overcoming the limitations of these COVID-19 times. I wish all runners an enjoyable, meaningful and memorable SCSM 2020,” added Mr Lim Teck Yin, Chief Executive Officer of Sport Singapore.

Keep up to date and find out more on SCSM 2020’s official channels:

Facebook: www.facebook.com/SGMarathon
Instagram: @sgMarathon
Twitter: @SG_Marathon
Strava: Standard Chartered Singapore Marathon

About Standard Chartered Singapore Marathon

The Standard Chartered Singapore Marathon is the leading mass participation run and only IAAF Gold Label race in South East Asia. Since 2002, the race has brought runners unparalleled running experiences, threading through the heart of the city seeing iconic heritage buildings and against one of the world's most iconic city skylines and past some of Singapore’s iconic landmarks such as Marina Bay Sands and Gardens by the Bay. Comprising six categories; Marathon, Half Marathon, Ekiden Relay, 10km and Kids Dash, the race has been a catalyst to growing the local and regional running community, by bringing together approximately 50,000 professional, amateur, avid and leisure runners yearly. For more information, visit http://www.singaporemarathon.com.

With October being the Breast Cancer Awareness month, it is always timely to remind our loved womenfolk of the need for regular mammogram screenings for breast cancer detection. According to the Singapore Cancer Society, breast cancer remains the No.1 cancer for Singaporean women, and screening once every two years would be advisable for those aged 50 and above. Yet, about 60% of women aged 50 to 69 years are skipping theirs.

RUN Singapore recently got in touch with 48-year old sports massage therapist Cassandra Ansari Hie on her experiences being diagnosed with breast cancer, the chemotherapy treatments and the unwavering support of her son Jeremiah and daughter Jericha. Cassandra inspires us with her positivity in bouncing back and leading an even more fulfilling life now.

RUN: How long have you been running and what did running mean to you?

Cassandra: I started running in 2015 to lose post-pregnancy weight. I got hooked on it and started running longer distances and fell in love with trail running. Running becomes a passion, a comfort food for the soul. Running has taught me so much about life - determination, perseverance, resilience, endurance - it sets my motto for life: Run Free. Run Happy. Run Safe. Just enjoy the journey and don't let anything or anyone take away the joy of running.

RUN: How did you discover about your cancer condition? What went through your mind then?

Cassandra: I discovered a lump after my morning run and when it was confirmed that I was diagnosed with Stage 2 breast cancer in April 2019, I had to go for a mastectomy as soon as possible. I was too shocked to absorb the reality and just could not believe what I had just heard. I had a few races planned for 2019 which included my very first stage race in Kalahari in Oct 2019.

I had started my training which included track sessions, hill training, elevation and LSD (Long Slow Distance) on weekends. So, the automatic escape plan was my upcoming races which  included a mountain jungle race in Vietnam in May 2019. I had actually argued with the doctor to postpone the surgery as I needed to continue with my training to go for my races, much to her displeasure. I managed to delay the surgery, and went on to complete the 55kmVietnam Jungle Marathon in 2019.

RUN: What was the duration and frequency of the treatment? What adjustments to life did you have to make?

Cassandra: I had to go through 16 chemotherapy treatments in five months - every two weeks for the first four treatments, followed by a weekly session for the 12  treatments. It was one of the most difficult 'ultra races' that I had to go through. I had even thought of giving up halfway through the treatments.

Running helped me to push through the pain and to go through another chemotherapy session. I found that running through chemo treatments was therapeutic and helped me to manage the side effects of the chemotherapy sessions better. The endorphins that I got after each run carried me through another day. There were days that I would crash and stay in bed almost the whole day. However, I would lace up and start running again as soon as I felt better. I was also blessed to have running buddies who would run with me and kept me going during those 5 months. My two children were the pillars of my strength and they were always there for me throughout my difficult journey.

What is your medical condition now?

Cassandra: I’m doing great, better than ever!I believe I have emerged as a winner against cancer. I still have to go for my quarterly check up for the first year and so far, I am doing good.

What have you been up to recently?

Cassandra: I have gone back to work since I completed my last chemo on 16 Dec 2019. It took some time to adjust to my "New normal" life but I am glad that I am back in the swing of things. I am truly blessed that I am able to do things that I enjoy daily. I love my job; I am a Sports Massage Therapist and I love going to the clinics to treat my patients and see them getting better after each session.

I am in control of my schedule and am able to find time to run daily and clock in an average of 120km to 150km weekly mileage. Some may wonder why I am doing such long runs especially soon after my chemotherapy treatments. I do suffer joint pains and numbness on my toes from the post-chemotherapy side effects, and my body stiffens, thus limiting my range of movements.

Running makes all these pain disappear. Running makes me feel alive. Running brings me back to the person that I used to be. I do run better and stronger now because I run with my heart, mind and soul. I was looking forward to going for races this year but the pandemic has put everything on hold. So right now, I am training to do my own stage race in Dec 2020 to celebrate my first cancer-free year by covering 250km in 5 days.

What is your advice to women in regards to awareness for breast cancer?

Cassandra: Being diagnosed with breast cancer was heart-breaking. Being a cancer survivor is something that I wish I did not have to go through. Acceptance is the key. I learnt to accept it and had the courage to have a positive attitude to fight it. It is now done and dusted. And I am glad that I have pulled through and finished it strong. The chemotherapy will wreck your mind but you must tell yourself that you are stronger than you think.

Physically, you just need to keep moving and continue to do things that make you happy. Breast cancer can happen to any woman, so please remember to go for a Mammogram screening every year for early detection and treatment. For those who are currently going through the chemotherapy process, you are more than enough. Hang in there and it will be over soon. To the warriors who have survived, you know the battle isn't over till it's over, so continue to fight strong. You got this!

Inspiring words, indeed, from Cassandra. Follow her Instagram @runcassierun for her trail running adventures.

Since the onset of COVID-19, the public has generally become more health conscious. They want to boost their immune system, and some - or many - in Singapore have begun to exercise for the first time. There is a surge in running and cycling activities, evident with the increase in sales on apparels and gears for these sports when circuit breaker measures were introduced in April.

Presumably, with “work from home” still remains a default until today, people have adapted to the new norms, and are making time to work out. In the bigger scheme of things, this new found active lifestyle trend bodes well for the Singapore population. On the ground though, the parks get crowded especially on weekends, as indicated by NPark’s safe distancing website. MacRitchie Reservoir Park, Bukit Timah Nature Reserve and Windsor Park are popular parks with high visitorships. Safe distancing ambassadors have to be supported by NParks officers and auxiliary police to manage the crowds.

With international borders still closed and local runners “outgrowing” their daily activities at the neighbourhood park connectors, understandably they look to explore the trails and nature parks in Singapore. The lure of greenery, fresh air and a bit of adventure are attractive.

As more runners hit the trails, let us take a short pause and seek some basic trail running knowledge. In support of Raikan Ilmu (Celebrate Knowledge) learning festival by non-profit Yayasan Mendaki, there will be “An Introduction To Trail Running” online session this Sunday 25 October at 11am.

This complimentary session will cover the basics of trail running including:

• trail locations to run in Singapore
• appropriate apparel and equipment
• dos and don’ts and trail etiquette
• injury prevention by a guest physiotherapist Fairuuz Saleh
• information on trail racing overseas.

It will be hosted by Iskandar Shahril, a sports marketing consultant with experiences organising and promoting trail races overseas. He is a trail running enthusiast who has taken part in ultra trail races in the region, as well having completed the Orsieres-Champex-Chamonix category of the Ultra Trail du Mont Blanc.

To register for this session, please go to https://cutt.ly/trailrun.

Sports have likely been an integral part of your life; it is just whether you have been conscious - or not - about it. From seeing a toddler throwing a ball further or higher than the other, an element of competition is naturally built into one’s mindset. Sports become more formally integrated in school, but may not feature prominently once a person joins the workforce.

The physical and mental benefits from someone being active in sports cannot be overemphasised. Benefits include improved cardiovascular health, reduced blood pressure, improved sleep, and the list goes on.

However, there are good values in sports that may not often be deliberated as much as we would like to.  Respect, commitment, teamwork, leadership and resilience are just some of the values that one can gain from being active in sports.

By definition, sport includes a component of “competing against one another”. In every competition, there will be winners and losers. Losers do not want to lose all the time; they want to bounce back. Sport teaches values that will help them to do so.

In life, there may be moments that you think you have lost something. In school, you may have failed a subject. At work, you may have missed a job promotion. In a personal setting, you may have a failed relationship. These things happen as part of life, but what is important is how you bounce back!

Recovering from difficulties is the value of resilience that sport espouses. This topic will be discussed in an online session titled “Learning Life Resilience Through Sports”, as part of non-profit body Yayasan Mendaki’s Raikan Ilmu (Celebrate Knowledge) learning festival. 

The session will take place on Sunday 18 October 1am via the Zoom platform. It will be hosted by Iskandar Shahril, a sports marketing consultant who has taken part in many road and trail run events. His guest will be Enrico Varella, a leadership coach by profession, and also a 23-time IRONMAN finisher including a few Kona World Championships appearances, a 3-time Boston Marathon finisher and a 5-time Triathlon World Championships finisher.

Please register at https://cutt.ly/sportsresilience by Saturday 17 October 23:59 hours.

With the current advancement in smartwatches, Polar has in mind “knowledge in progress”, thus forming the framework behind the Polar Vantage 2. Designed to formulate plans for better training and recovery, the new flagship model picks up signals from the body and provides insight and essential data.

It was tested by world-famous professional racing driver Valtteri Bottas, who said: “Finding the time for training, and accepting that recovery and sleep are secret weapons when it comes to improving performance, can be quite a challenge when you have a busy life – but arming yourself with the data and tools you need, to train smarter and more efficiently, is critical, and that’s where the Polar Vantage V2 has stepped in for me.”

Here are the stand out features out the new Polar Vantage 2:

Lightweight and Long-lasting

The Vantage V2 weighs only 52 grams and offers 40 hours of continuous training time and even up to 100 hours of power saving options

Personalize Heart Rate, Speed and Power Zones
(i.e. the work your muscles are doing during training) The new Running and Cycling Performance tests make it easier than ever to monitor your progress

Optimize Training with the new Leg Recovery Test

Can be performed without any additional sensors, complements the already widely used and appreciated features such as Training Load Pro and Recovery Pro, to help users understand how the body responds to training and when the user is ready for more

Free Access to the Extensive yet Easy-to-use Polar Flow Ecosystem

Includes tools for planning and following up on your training, activity and sleep, as well as the new Test Hub that gathers all your test data in one place for easy analysis and increased knowledge about your progress

Incorporate Essential Smartwatch Features

This includes new music controls, weather and phone notifications

More details and purchase here: https://www.polar.com/sg-en/vantage/v2

About Polar

For over 40 years, Polar has been a pioneer in wearable sports technology, helping athletes and coaches at all levels to improve their health, performance and overall wellbeing. Renowned for an unparalleled dedication to scientific accuracy, reliability and a superior user experience, Polar has cemented itself globally within the industry as the go-to partner for anyone looking to discover their true potential. Our award-winning product range includes pioneering sports wearables that work elegantly with Polar training apps and cloud services.

For more information, please visit polar.com.

This year’s World Mental Health Day will take place on 10 October. The year first started with the coronavirus pandemic dominating all the news. Then, the economic impact set in, affecting businesses and employment. And lately, there have been lots of social impacts being felt - emotional distress, anxiety, suicides - just to name a few, not counting the death of loved ones. To date, there have been 36 million cases, including more than 1 million deaths.

To address mental health issues, the World Health Organization (WHO), together with United for Global Mental Health and the World Federation for Mental Health, have co-designed a campaign entitled “Move for mental health: let’s invest”. This is based on the premise that while mental health has gained more awareness in recent years, it has not received a fair amount of investment that it deserves. WHO will organise an online “The Big Event for Mental Health” on 10 October through its social media platforms.

What’s Happening in Singapore

Singapore has also seen its fair share of mental health news since April. With the outbreak of COVID-19 in the migrant workers’ dormitories, the Ministry of Manpower (MOM) set up a Migrant Workers' Centre's 24-hour Helpline to refer serious cases to mental health specialists in hospitals. Additionally, a HealthServe hotline - providing medical information and tele-counselling sessions - has received more than 15,000 enquiries and helped more than 1,100 workers.

At a parliamentary sitting earlier this week, the Ministry of Health (MOH) through its Agency for Integrated Care has announced that it will review and develop community support services. MOM will also issue advisories for employers to improve mental well being in the workplace.

RUN Singapore got in touch with Enrico Varella, a 54-year old 23-time IRONMAN finisher including several appearances at the World Championships in Kona, and also a three-time Boston Marathon qualifier. Enrico has a Bachelor of Science degree in Applied Psychology, a certificate in 'Psychological First Aid' awarded by the Red Cross Society Singapore, and practises Industrial Psychology in multinational corporations with a focus on corporate wellness.

Enrico shares his experiences in dealing with mental health issues:

As mental health is on the rise - due to health matters and stresses of unemployment, I have been assisting in online or face-to-face counseling. I offer a Listening role, and ask questions to lead them to their own options and solutions. We then agree on their next steps of commitment. I adopt a cognitive-behavioral approach for intervention. I use coaching as part of a facilitated approach. Acknowledging their values works well, as they can tap on their values such strength, resilience, persistence, tenacity and vitality. Coping mechanisms need to be fine-tuned. For cases of clinical depression, I would refer them to more capable resources.

Exercising seems to be a more reliable tool to keep them energetic and focused on more useful things. Being empathetic helps, yet we need to redirect the conversation to what they can do to manage themselves. Interestingly, having a conversation while running (at a slow pace) seems to work well, due to enhanced clarity of thought and mild distractions (away from useless matters).

Having frequent conversations that project care, respectfulness, encouragement and consideration sustains a positive outlook, optimism, and learning about how to cope with grief and loss.

Mental Health Tips from WHO

Set against the context of lockdowns and working from home in this current pandemic, WHO has introduced the following tips, adapted to Singapore’s context:

Keep informed. Listen to advice from our authorities and follow trusted sources.

Have a routine. Keep up with daily routines as far as possible, or make new ones.  For example:

Get up and go to bed at similar times every day.
Keep up with personal hygiene.
Eat healthy meals at regular times.
Exercise regularly.
Allocate time for working and time for resting.
Make time for doing things you enjoy.

Minimize newsfeeds. Try to reduce how much you watch, read or listen to news that makes you feel anxious or distressed. Seek the latest information at specific times of the day, once or twice a day if needed.

Social contact is important. If your movements are restricted, keep in regular contact with people close to you by telephone and online channels.

Alcohol use. Limit the amount of alcohol you drink or don’t drink alcohol at all. Don’t start drinking alcohol if you have not drunk alcohol before. Avoid using alcohol as a way of dealing with fear, anxiety, boredom and social isolation.

Screen time. Be aware of how much time you spend in front of a screen every day. Make sure that you take regular breaks from on-screen activities.

Video games. While video games can be a way to relax, it can be tempting to spend much more time on them than usual when at home for long periods. Be sure to keep the right balance with off-line activities in your daily routine.

Social media. Use your social media accounts to promote positive and hopeful stories. Correct misinformation wherever you see it.

Help others. If you are able to, offer support to people in your community who may need it, such as helping them with food shopping.

Support health workers. Take opportunities online or through your community to thank our healthcare workers and all those working to respond to COVID-19.

The weekend is here. Time to get active and improve your mental health!

Years ago, I participated in Asia’s largest night race, the Sundown Marathon in Singapore. My motivation was a self-experiment. Can I complete it? The run started well. At kilometer 32 a huge thunderstorm with heavy rain came in the way. The route had brought me close to home, I was running along east coast. It was tempting to stop and just go home, I was drenched, totally wet, tired and exhausted. I saw some runners stopping and looking for shelter, others continued. The race was still on. I completed it; how could I stop when the finishing line was so close? The next morning, I came home, holding the “finisher” shirt proudly in my hands. I ticked it off my bucket list and decided, I will never run a marathon again.

What has changed since then and what happened?

Let me start from the beginning of this whole story. End of July 2019, I relocated back from Hong Kong to Singapore. “If not now, then when”, I decided to take a break in order to travel the world, it was my dream for many years. I departed from Singapore on 1st September 2019. By mid-March 2020 I flew back from the Caribbean to Germany, planning to visit my parents in Germany for a week and continue my travels in Europe. I had plans to go to Africa, Oceania and some other places as well. That week everything changed, the whole world shut down due to Covid-19 and shortly after it was declared a global pandemic. You know that part of the story already.

My original flight back to Singapore in early June was canceled as well as the two other reservations which I had made to go back home. Finally, I had a ticket for end of August. By mid-August, as Covid-19 cases in Germany increased, the regulations changed again and upon arrival in Singapore I had to be quarantined in a hotel for 14 days, doing it at home was not an option any more. I was up for the challenge, what an end to my “year around the world” trip. One year ago, it all looked so different.

Starting 14 days of quarantine

I had created a quarantine countdown calendar. Sitting at my desk I stared at it. It was only day two of fourteen, I was getting itchy. I needed to move and started running in the room back and forth for one hour. It worked better than I thought. I like to be outside, walking and running, this is what I had done for the last months. What could I do now? Sit in the room for 14 days, no way. I would get crazy.

In the evening I shared this with my friend on the phone and she said that people were running marathons during quarantine. Really? I googled it. It was true. The next morning, I woke up and decided to start another self-experiment. Can I do this? When should I start? So many questions in my head. If not now then when and I just did it and started right away.

From the entry door to the window I measured 12 steps, 8 meters. I just went running back and forth for 8 hours, calculating roughly that I could do 5.5 to 6 km per hour. If I run 8 hours it will be a marathon or more. I started at 8.30 am and moved back and forth for 8 hours. It kept me busy for the day. It was not easy, it’s all in your head. I was determined, I just wanted to do it. The scenery didn’t change, I ran past the sofa and bed every few seconds, it was tempting to stop and just continue watching Netflix. The indoor marathon also had advantages. It rained outside heavily during the day; I didn’t get wet. I had a constant temperature of 23 degrees without rain and thunder Questions I was asked.

Why have you done it three times? How did you manage to do it?

The first time I did it as a self-experiment again. Playing the right music on my phone motivated me to continue. By coincidence, 5 minutes before my finishing line at 4.25 pm my parents called from Germany to check how I was doing. I told them that I’m at the end of my first marathon. You can’t imagine the look on their faces: “The daughter is getting crazy already and it’s not even half way through the quarantine” kind-of-look. They accompanied me via WhatsApp video call onto the finishing line, it was very special. The second time, I did it, because I needed to move again. I had recovered. The last time, well, if you can do two, you might as well do three, it’s crazy. During the first marathon I listened to uplifting music. During the other two races I included podcasts and audio-books to make it more interesting.

How about food & drinks? Did you eat anything in between? Did you get any injuries?

Asian noodles for breakfast and I started. I cut my only orange into 8 pieces and had one piece each hour. The breakfast pastry I kept as a treat afterwards. For the second marathon I was better prepared with fruit and food. For the last run, I had all kind of snacks as two days before my friends surprised me with a Quarantine Care Packet. It was excellent timing with healthy marathon snacks inside. In addition to that another friend had delivered freshly home-made brownies which was my treat after completing the last run. Blisters, well unfortunately yes, as I did not prepare well for the occasion and running shoes were left at home. Running with socks or barefoot turned out to be the better eventually.

What kept you motivated?

I’m not even sure what kept me motivated, I guess it’s a mix of self-determination and proving to myself that I can do it. Even in quarantine you can achieve something special, something positive for your health and mind. You can inspire your family and friends by staying strong and making the best out of the circumstances. If I can do it, so can you.

Making the 14 day quarantine a memorable part of my life’s journey through the marathon

Completing this self-experiment and crazy task was really uplifting. It gave me energy. If I can do this, I can achieve many other things, which look very difficult or impossible in the beginning. I did not want to waste this time in quarantine. I wanted to make it memorable and special, a unique part of my life journey. In many ways running these marathons is like looking for a new job. Job hunting is like running an endurance race. Just a food for thought for many of you out there, looking for the next opportunity. Going into further details would be another story altogether, maybe another time.

I would like to leave you with these words. “If not now then when, just do it, don’t give up.”

About the writer:

Anja moved to Singapore from Germany more than 18 years ago. She is happy to be a permanent resident here and calls Singapore home. She worked in Hongkong in the recent years and started a trip around the world in September last year before this adventure was interrupted by Covid-19. She has always loved to run and in recent months, became more active again.

Apple may be synonymous with smartwatches just as Garmin and Fitbit are with sports and fitness tracking. But what about a wrist piece that offers the best of both, with irresistible styling to boot?

This is where Finnish fitness company Suunto’s latest offering – the Suunto 7 – is worth special attention. Especially if you've got an eye for details and looking for a do-it-all smartwatch that’ll keep you stay connected with what matters in your professional and social circles, yet rugged enough to match your sporting aspirations outside of it.

Straight out of the box, our Graphite Copper Suunto 7 review unit was a real looker with a sleek brushed stainless steel copper bezel framing its 50mm fiberglass reinforced polyamide case.

Size-wise, this a big watch, yet all you’ll really focus on is that rich vibrant touchscreen Gorilla glass AMOLED display that’s not just pretty to look at, but offers great legibility midway through an activity. Strapped on this writer’s narrow wrist, the silicon strap sits the Suunto 7 comfortably with its 70g weight hardly noticeable.

Now, it would be wise to get familiar with the instruction manual and how the watch works because the mixed push-button / touch control combination takes some getting used to. Think of it as first using a smartphone without that central home button.

The Suunto 7 is also Suunto’s first use of Google’s dummy-proof Wear OS system. Regardless of your comfort with technology, Wear OS will guide you through every aspect of getting the watch set up, paired up with you smartphone and getting started. If you’re familiar with Google Home, this works exactly the same, with a clean in-app interface that lets you set everything from watch faces to WiFi connections and even specific notification settings.

Up to this point, the Suunto 7 is all kitted out for living the connected life – albeit through the Google ecosystem – with music (Google Play), payments (Google Pay), information (Google Assistant) and, obviously, health tracking (Google Fit) keeping you abreast of fitness goals such as daily activity and heart-rate monitoring. The combination of push-button controls and touch screen activations becomes intuitive with familiarity and allows the various functions to be toggled discreetly when you need to catch up on texts while grinding through all-day Zoom calls in the name of work.

As this is, after all, a sports watch from one of the most storied fitness companies around, you can expect some pretty neat sporting capability. Unfortunately, you’ll have to download the Suunto mobile app to get the best of it. Once you overlook the hassle of toggling two apps to get the best out of the Suunto 7, you’ll be able to take your pick of monitoring your performance for up to 70 different sports and activities, even view heatmaps of your activity and receive a whole series of stats post-workout that show you just how hard you’ve worked out that session. Depending on your sporting flavour, the downloadable maps will help you accurately track activity without having to rely on connectivity through your phone – perfect for when you’re looking to head out and sweat it out with some me-time.  

Put through its paces on a mix routine of road runs, yoga and pilates workouts, the Suunto 7 didn’t disappoint. The heartrate monitoring was accurate, while the GPS tracking worked well as long as a signal before commencing the activity.

Those who desire more detailed controls and data may find the Suunto 7 a little too basic, but if, like me, you’re more focused on keeping tabs on how well you’re doing, and looking to consciously live a more active lifestyle while staying connected with what matters, the Suunto 7 has everything you’d would want in a lifestyle sports smartwatch.

The only notable bother, is that battery life struggles under the demands of GPS tracking, that rich display, and the Wear OS system. You could opt to toggle between power saving modes, but without putting in that effort to tinker, the watch still managed slightly under 1.5 days of wear before requiring a charge, which happens very quickly.  Suunto has recently released a new update that should improve battery life, particularly necessary on longer outdoor hikes and while (eventually) travelling.

With that sorted, the Suunto 7 will boast even greater appeal to the lifestyle set looking for a premium smart watch that’s all dressed up for business and all action when called upon.

It has been a while since working from home became a default, and therefore, a new work routine would have been established by now. Everyone’s home environment is unique and would not have been set up for long periods of work activities. For example, the dining table, bench or stool and warm cosy lighting have quickly become the new office set up.

While you may recognise that these setups are not ideal, you can get by as makeshift solutions for perhaps a month or two. However, with positive COVID-19 cases in the community are still on daily double digits, Singapore may just be in the current Phase 2 for a bit longer. Unfortunately, if you are missing that Herman Miller ergonomics at home, both physical and mental fatigue would set in by now.

On a positive note, work-from-home also means that you reduce the downtime to get ready and commute from home to your workplace.

Let us look at some opportunities to squeeze in workouts while you work from home.

In the morning before work starts

According to science, working out in the morning is the best way to burn stored fats, especially on an empty stomach.  Notwithstanding that fact, exercising in the morning also allows you to focus on the workouts better, before distractions in the form of text messages, calls and emails set it.

By working from home, you could possibly slide in an additional 15 to 30 minutes of morning exercises. If you had time previously only to do quick runs, you can use this additional period to increase your run duration or intensity.  Or you can choose to go easy by doing stretching exercises or yoga.

On and In between phone calls and meetings

In the traditional Japanese kintsugi wellness way, the body needs to be active throughout the day rather than allocating time to sit down for work for hours on end, and then have the fitness time once a day. They believe this is one of the elements towards longevity.

In Singapore’s urban work context, Zoom calls are typically allocated in 30 or 60 minute blocks. Unlike having an in-person meeting in the office, you may actually have more flexibility to squeeze in some form of light exercises while being on phone calls at home. Especially if your camera is being switched off, do some easy squats or arm rotations while you are on calls; these are luxuries that you cannot do in face-to-face meetings.

Likewise, in between phone calls, you can quickly switch to a workout apparel and squeeze in some simple bodyweight exercises - push ups, sit ups, burpees.  Being at home, you can easily wipe yourself dry, and if you have no time for a proper shower, the meeting attendees on the screens would not be able to have a whiff of you either!

Lunch time

If you were to be in the office, lunch time is not just a time to eat. It is also a time to socialise with other colleagues.  Typically, then, lunchtime may follow a certain “process” and you occupy the whole duration for eating and socialising.

At home, you may use this period of time to squeeze in a Zoom or Facebook video workout perhaps. Marginal downtime to get ready, work out and cool yourself down before you get to the next sets of afternoon meetings.

After work

If you are not a morning person, then no amount of persuasion may get you to get sweaty before you start the workday. Then, if you are living with kids or elderly family members, take them out too to enjoy exercises or activities with you; it is convenient when you work from home.

As of now, there is no indication of how long more Singapore will be in Phase 2 of the exit circuit breaker measure. No vaccine has been found. International borders remain closed. In fact, some countries including Australia, Hong Kong and Japan are seeing resurgence in numbers. So, it does look like we will all work from home a while longer. And thus, it is important for us to allocate time to keep physically and mentally healthy.

Decathlon has unleashed its latest store in Singapore on 12^th September. Located at The Centrepoint by Frasers Property Singapore, the new 2-storey store spans a total of 3,200 square metres. It will feature a wide variety of sporting goods, modern technological systems and Virtual Reality test zones amongst other firsts for the brand.

Decathlon Orchard will be offering more than 5,000 products across 60 sports developed and manufactured internally by Decathlon Group. The store will house a wide range of sporting apparel and equipment for indoor and outdoor activities.

Environmental Sustainability and Technological Advancements

This will be the first outlet in Singapore to be equipped with 100% digital balisage. Thanks to this transformation, there will be no paper used throughout the two-storey store to display product information. This reduction in paper usage greatly furthers Decathlon’s commitment to sustainability.

The store also incorporates the use of service robots from PAL Robotics on each level to ensure stock accuracy and automate the inventory process. This time-saving technology allows store teammates to focus on addressing shoppers’ needs instead.

Various Payment Methods

The sporting brand also recently launched its new Decathlon App, which features a Scan & Pay function that enables users to scan product tags/QR codes to retrieve in-depth product information and reviews. Shoppers also get to skip the queue through checking out and paying in-app.

Besides the Scan & Pay function, shoppers can also make purchases on-the-go and collect their products in just 2 hours at any one of Decathlon's 7 Click & Collect stores islandwide. Alternatively, one can also get products delivered to their homes via delivery options available on the app.

Otherwise, shoppers can simply head to any payment kiosk located on the second level. They are located in different aisles and provide a decentralized payment process, ideal for the current COVID-19 situation.

3D Foot Scanner

A feature of interest for RUN Singapore and our runners would be the 3D morphological machine situated at the running aisle — a first for any Decathlon store in Singapore. Users can get accurate, personalised 3D measures of their foot size and gait in order to purchase the right shoe for their sports practice. If you have never done any analysis or scanning before, this would be a good thing to try.

Do make sure you wear shorts or bottoms that can be rolled up to the knee to enable the scanning to happen. Additionally, there is also a testing zone so that you can check how the shoes fares on the track in the store itself.

Head to Orchard to check out the newest Decathlon yourself!

More about Decathlon

Decathlon was established in 1976 in Lille (France). The company designs, manufactures and sells sport products in 70 countries across 6 continents with more than 100 000 employees. Since 44 years the mission remains the same "to sustainably make the pleasure and benefits of sport accessible for the many".

Decathlon Singapore’s first experience store was opened in January 2016 at Viva Business Park (Bedok). The sporting giant has since opened more experience stores at City Square Mall, Fairprice Hub (Joo Koon) and Stadium Boulevard. It also opened its first “Click and Collect” (C&C) store at Holland Village in August 2018, and has since opened such C&C concepts in Sun Plaza (Sembawang), Chinatown Point, and Waterway Point (Punggol) and more.

To find out more, visit their website at http://www.decathlon.sg

I’ve heard a lot about Nike running shoes but I’ve never tried their shoes, until the Nike React Infinity earlier this year. It was a comfortable shoe that I liked to use for long aerobic runs, because it is easy on the legs and doesn’t leave your legs feeling too tired after all that distance.

And then the new Nike Air Zoom Pegasus 37 launched in June. This is the 37^th iteration of the shoe and it must be really special, having been around all these decades. I got my hands on it and casually took it out for my intervals one evening – the result? I was left feeling so impressed with the shoe.

It is very comfortable with the right amount of heel support and grip (the Nike Air Zoom Pegasus Turbo 2 is a little looser around the heels), and the energy return from the shoe was brilliant. I could lift my legs higher to open up my stride, which in turn shaved seconds off my usual 1km interval times. I’ve been using the Pegasus 37 for different types of runs and can conclude that it is a good everyday lightweight training shoe.

The Pegasus 37 has a Zoom Air bag at the forefoot to cushion it from the rebound of the ground. This Air bag is two times thicker than its predecessor, which explains the higher energy return. Also, the Nike Air Zoom technology is integrated into the React foam in the midsole; making the shoe lighter and more responsive.

Following up with feedback that females prefer a softer ride, Nike lowered the pressure of the women’s Zoom Air bag, to make it less firm than the men’s version. This must be why I found the Pegasus 37 softer and more comfortable!

Part of the Zoom family, the Pegasus 37 is in the same family as the Vaporfly NEXT%, Alphafly NEXT% and Tempo NEXT%. The Alphafly NEXT% is the marathon shoe prototype that Eliud Kipchoge used to break the two-hour barrier in Vienna, whilst the Nike Air Zoom Tempo NEXT% is the daily training shoe to complement the Alphafly NEXT%.

These two models have just dropped in stores, but are selling out so fast that I couldn’t get my hands on the Alphafly NEXT% in my size. That’s ok – the Nike Air Zoom Pegasus 37 is available at Nike.com for S$199.

SMOO Challenge is a milestone campaign to commemorate Singapore Management University’s 20th Anniversary. Taking place from 1^st to 20^th September virtually in 20 days, the challenge aimed to hit 20,000 KM – akin to halfway around the world, collectively to bring the community together during these uncertain times. While large-scale sporting activities are unavailable at the moment, innovative businesses such as 42Race (pioneered by SMU alumni, Augustine Chua) allow for virtual events like SMOO Challenge to be carried out with distance tracking and leaderboards through an app.

This event aims to not only promote fitness and community spirit, it is also a fundraising activity. Nett proceeds of the ticket sales will go towards the SMU Bursary Fund, which provides much-needed financial assistance to students badly impacted by the current economic downturn. 

SMU President, Professor Lily Kong kicked off SMOO Challenge officially on 1 September by announcing her personal commitment to accomplish 100 KM over 20 days. With almost 1,200 participants from more than 16 countries, the community has impressively crossed over 20,000 KM in 8 days. SMOO Challenge is now aiming to complete the full way around the world.  

How to join the SMOO Challenge

1. Register here. 
2. Download the 42Race app and login. 
3. Sync your tracking apps such as Apple Health/ Strava/ Garmin to the 42Race app. 
4. Start clocking your distances by walking or running, even on your treadmill and elliptical machine. 
5. Submit your activity - Here’s how to do it. 
6. Hashtag #SMOOChallenge2020 on FB/IG for your chance to win prizes for the Photogenic Award

Win sponsored prizes, such as Apple AirPods, Sekoni watches, F&B vouchers amongst others, for completing the most distances as an individual or as a team, as well as having the most creative/awesome picture on social media! Additionally, there are free ‘live’ Zoom workout sessions with SMU alumni fitness instructors that participants can sign up for: 

10 September 2020, Thursday

• Box-HIIT with Jerusha Chen from CruBox, sign up here
• Strength-training techniques with Gillian Goh, sign up here

19 September 2020, Saturday

• Barre with Meaghan See from WeBarre, sign up here
• Active recovery Yoga with Vera Soh from Yoga Movement, sign up here

More information here and sign up here.

COVID-19 has led to the development of measures such as lockdowns globally and stay at home advisories. Being cooped up at home, especially in a non-conducive environment, can affect one’s mental health negatively.

Due to Covid-19 and the ongoing uncertainty, there has been a huge increase in youths seeking help and sadly many of their existing beneficiaries are struggling more than ever before. Suicide prevention agency Samaritans of Singapore recently reported that the number of suicides among youths in their 20's are the highest compared to other age groups. SoS cited client issues regarding romantic relationships, struggles managing challenging situations, and more. Additionally, the current ban on mass public events affects the fundraising efforts that help raise needed funds for beneficiaries.

As such, Limitless is organizing The Limitless Run 2020 as part of their fundraising efforts, as well as to raise awareness about youth mental health issues. The 5 KM run will take place virtually during October, Mental Health Awareness Month, from 3^rd October to 10^th October. Participants will be highly encouraged to either live stream or video record their run, as well as upload it to their social media channels.

They will also be encouraged to share Limitless’ giving.sg campaign in support of The Limitless Run 2020, where their friends and family members can opt to donate to Limitless. All amassed amounts of funds will go to Limitless (Ltd.).

More than a run

After the race, participants will join a Zoom webinar/online panel to learn more about mental health, where participants’ questions will be answered by the Limitless Team. The team will also be hosting Masterclass sessions with topics like  “Mental Health Crisis Management”, “Raising a Mentally Resilient Child” , “Helping/ Supporting a Friend”. This is a good chance to learn more about mental health if you are relatively new to this subject matter. These sessions will undoubtedly be beneficial information for you.

More information and signup here.

More about Limitless

Limitless is a nonprofit based in Singapore, that works with youths aged 12 - 25. It was founded with the vision of building hope, empowering the next generation to live purpose driven lives, and to fulfill their potential in life.

With the aim to end powerlessness in youth caused by mental illness, poverty, and social exclusion, Limitless works primarily with young people who struggle with mental health issues. Providing subsidised or pro bono counselling, therapy, and casework for youths who struggle with existing diagnosis, or pre-diagnosed mental health issues. Limitless also actively advocates for youth mental health, through public education programs like it’s “It’s OK to be Not OK Campaign”, and it’s “I AM_ Campaign”, and works actively with schools to promote mental wellness in youth.

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55 days of running daily may not be a cup of kopi-o for the average runner. Injuries aside, discipline - or the lack thereof - may be a key reason for runners not being able to complete this routine. But once formalised with clear objectives and set running distances, and with the patriotic spirit to celebrate Singapore’s 55th year of independence, it does motivate these worthy winners to complete the challenges they have set for themselves.

RUN Singapore got in touch with the following category winners to get inspired by their 55-day running journey of the concluded Maju Lah! Virtual Run 2020. The Maju Lah! Virtual Run 2020 challenged runners to run over a period of 55 days to celebrate the independence of Singapore.

There were two challenges for this virtual run. The Solidarity Challenge was a test of who could go the distance, with the winner being the one who accumulated the longest distance.

The Resilience Challenge tested runners’ resilience and consistency. Participants chose a distance of 2.4km, 5.5km, 10km or 20km and attempted to run that distance daily. At the end of the race period, the runner who ran the most number of days in his or her category would win. Where two or more runners clocked the same number of days, the fastest one would be declared the winner.

Alex Ang “AA”, Solidarity winner

Ran 2,946km for 55 days, pace 06:37

Running routine

I set a rather ambitious goal of doing a minimum of 50 km a day for the Maju Lah! Virtual Run. The duration of 55 days was a sure test of perseverance, commitment and endurance! It is no easy feat and what a splendid way to celebrate our Nation's 55th year of independence!

To achieve my daily mileage, I split my runs into 2 parts on weekdays to suit my daily schedule: once in the early morning and once in the evening. On weekends and public holidays, I will do the entire distance at one go.

As I stay in the east, I do most of my runs along East Coast Park and parts of Coastal Road. I ventured further during the weekends when I have more time and run across parts of Singapore, including to MacRitchie Reservoir, Bukit Timah, and Sengkang.

Rest, recovery and nutrition

Well, I still have my ongoing daily activities including preparing meals so I sneak in some rest whenever I can and try to get to bed early.

Managing my nutrition and hydration successfully played a critical role in completing such a gruelling running event over a prolonged period of time (55 days!). Nutrition takes 3 essential forms in this event: daily nutrition intake from meals, nutrition during the daily runs, and nutrition after the runs.

I paid good attention to my nutrition during the period of 55 days, consuming enough food to fuel and recover properly and have sufficient rest. The most important aspect to get right is to meet the daily calorie demands I needed to perform.

As the daily distance placed a huge stress on my body, and this is exacerbated by our climate - hot and humid mostly with the occasional storms - I took Tailwind Rebuild after my runs to replenish glycogen stores, rebuild muscle, rehydrate and restore electrolytes so that I would be all ready for the challenge the next day. I also ensured that I consumed sufficient protein in my meals to aid muscle recovery. During the runs, I used Tailwind Endurance Fuel for the needed calories, electrolytes and hydration. 

Injury prevention measures

I am a big believer of efficient running and when done correctly, it reduces the chances of injuries. I have been lucky to have gone through the 55 days with no injuries. In addition, to further prevent injuries, I used my trusty massage gun to release stubborn knots and applied magnesium gels and lotions for muscle tightness. I was fortunate to have a good friend who lent me his recovery systems to aid my recovery when he heard of my 55 days challenge.

Memorable moments

As I do my runs along East Coast Park, I am a regular fixture in the park and am recognised by many. I have made lots of friends during this period; from the cleaners who kept our -parks and beaches clean to the staff at Aloha beach club, to the dog walkers, regular runners and NParks staff. It is really motivating and comforting when I see familiar faces during my daily long runs, sure kept my spirits up!

Inspiration

"Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're the lion or a gazelle – when the sun comes up, you'd better be running." Christopher McDougall, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

55 days of being in the wild, trying to outrun the lion and raking up the miles - day in, day out. Through the extreme heat, humidity, rain and thunderstorms. And I am really elated to have accomplished it! It finally came to an end on 8 August, just as our country started to celebrate 55 years of independence. A journey of perseverance, patience, commitment, and discipline. One that will be brazenly etched into the memories of 2020. What a journey! And I ended day 55 with a 55km run to mark our country's 55th year of independence. Majulah Singapura!

William Leow, Resilience 2.4 winner

Ran 2.4km for 55 days, pace 04:06

Strategy and routine

My strategy was to do something bitesize which I could commit for 55 days consecutively taking into account my current fitness condition, current and future commitments. The 2.4km category turned out perfect!

I had no fixed time of the day to run. I did so when I found pockets of available time. However, I ran the same route everyday for 55 days, so that I could monitor my progress.

Memorable moments

Embarrassing moments more like it – other people must be wondering why is this guy panting so hard after the run!

Chen Wende, Resilience 5.5 winner

Ran 5.5km for 55 days, pace 04:07

Motivation and routine

This is the first time I joined a virtual race; it required my commitment for a continuous 55 days. Every completion of a day is a motivation to the next run. For every run, I had targeted to complete with an average speed of 4 min/km. I would usually run in the mornings during my free time, with one off day a week. And anywhere convenient would be my next run route.

Run plans

Every night before going to bed, I would check on the weather forecast and plan how I can complete the next 5.5km run.

Shawn Tan “GakiShawn”, Resilience 10 winner

Ran 10km for 55 days, pace 03:48

Routine, discipline, motivation

Even before the Maju Lah! Virtual Run, I would always run on a daily basis. As much as possible, I would try to wake up as early as 6am to go for my runs but sometimes I might run during the late evenings due to internship and school workload.

For Resilience 10, I had set myself a personal challenge; I wanted to see how far I can push myself!

My mindset is that I wake up to a morning believing that today will be a better day than yesterday, that I cannot start my day proper without my daily runs. And to have that strong active mindset, as well as to keep fit so that I can pass my annual IPPT.

All of the Maju Lah! Virtual Run participants also motivated me; to see them clocking their runs on a daily basis inspired me further to continue the journey till the end.

Proud and interesting moments

Proud that I did not gain much weight during the whole Circuit Breaker phase. Proud to have the mental strength to remain resilient and consistent throughout the experience.

Winning the category is just a bonus. I am proud that I am able to show others that running 10km on a daily basis is a possible task. I might gun for the 20km category next year.

I remembered once I was running along NTU and witnessed a group of wild boars. They chased after me;that might explain why I was quite fast on that day.

Appreciation

Firstly, I would like to thank my lovely parents for taking good care of me. Especially my diet and all the vitamin drinks they got for me to replenish my body. Thank you for ensuring that I am healthy and safe.

Secondly, to my friends from Running Department for helping me to build up this running habit. Finally, to everyone who believed in me from Day 1. Especially Share Yearn! Thanks babe! Thank you all for sticking with me through thick and thin. Blessed. Feels good!

Sean Tan Say Huat, Resilience 20 winner

Ran 20km for 55 days, pace 04:54

Discpline and routine

Maju Lah! Virtual Run was one of the toughest challenge I had undertaken, in term of distance, recovery time, and managing work and family time.

Basically, I did almost all my daily runs along a familiar PCN near my neighbourhood. Running on familiar routes allowed me to control my pace more easily, to achieve my set targets, knowing the distance covered without having to ever check on my GPS watch. That familiarity also helps in minimising injuries as my body learnt and adjusted after days of similar workouts.

All my daily runs were done in the late evenings to fit my work schedules. The first few days were tough; it took about 1 to 2 weeks for my body to adjust to the daily grind.

Challenges

There were many obstacles along the way to overcome: nutrition, rest and recovery, and especially managing injuries. I kept Sundays as my long awaited rest days, so that I have more time for stretching and recovery. It was only about a week into the final day that I started to struggle as I encountered unusual pain on the calf muscle. But thankfully, I managed to complete the challenge without major injuries.

Appreciation

I would not have completed this challenge without my wife's support, who had never failed to accompany me on almost every run along the PCN.

I am also thankful to my group of running kakis who had given me full encouragement, including Ms.Neo Lay Peng, who placed third in this same challenge. We shared our runs and motivated each other. Indeed, I am really happy to run with them on Day 55 to celebrate our completion of the Maju Lah! Virtual Run.

Finally, I would like to thank Run Crew for organising the event, to make NDP 2020 a memorable year for me!

Inspired by our winners with their 55-day run challenges? Let’s lace up and get healthy. Onward, Singapore!

The COVID-19 pandemic continues to loom over our daily lives and life has been disrupted in many ways. However, the pandemic affects people disproportionately. Certain communities in Singapore are hit harder by the pandemic and require additional support to ensure they tide by this uncertain period.

As part of their The Speed Project DIY initiative, The High Panters are working together with Majulah Movement to give back to the community.   

The Speed Project

The Speed Project (TSP) is traditionally a 550 KM unsanctioned relay from Santa Monica Pier in Los Angeles to Las Vegas. Due to the pandemic, TSP has evolved into a decentralised concept of the desert classic called TSPDIY, challenging teams and solo runners to get creative in how they choose to spend their 31 hours and 15 minutes, which is the current record time.

The race commences for everyone on September 5th 2020 at 7pm SGT, wherever participants are in the world, challenged to log as many miles as possible over the given time period.

The High Panters (THP), a running group in Singapore, has been invited for this very special race. However, instead of just doing it as a personal challenge and bragging rights glory, they decided to join hands with Majulah Movement to put a special spin onto this race.

Joint Initiative with Majulah Movement

THP And Majulah Movement has decided on a target of 869 KM to hit over 5th to 6th September 2020. 869 KM is the total distance Majulah Movement has covered over the last few months, delivering meal packs across the island to over 5,000 beneficiaries that include migrant friends, healthcare heroes and the elderly from low income families. 

Participation is free and if the target is met, a corporate sponsor will also be pledging a sum (equal to a month’s worth of food) towards their efforts.

THP is aiming to pledge 300 KM from their TSPDIY challenge so they will need help with the remaining 569 KM.

Posting Information

How do you join in?
1. Participation is free, but any donations in kind are welcome
2. Tag #THPxMM @thehighpanterssg @majulahmovement in your run/walk summary screenshots between 5th - 6th September 2020
3. OR submit your run summary to bit.ly/mm869

Check out The High Panter’s Instagram for more details as well.

Join in for a good cause next weekend!

More about the Majulah Movement

Majulah stands for “Onward” and Majulah Movement is led by a handful of individuals who want to keep moving onward by making an impact for those who most need their support. They are raising funds to purchase and deliver set meals and treat packs for healthcare staff and migrant workers. In the process of doing so, they partner small family-run businesses to larger chains, as well as drivers so as to support these groups as well.

Check out more about Majulah Movement here.

More about The High Panters

The High Panters (THP) is a Singapore run crew focused on community building & raising social awareness and funds for communities-in-need.  THP’s primary focus is to build community –within our own group, the local running community, and communities in need.

THP was founded in 2012 when its co-founders, Eugene Lim and Kenneth Lim signed up to do an urban obstacle course race and wanted to raise awareness and funds for lesser privileged communities, using running as a platform to do so. The name comes from a time when our co-founders played rugby together in high school, and after training one evening pulled their shorts up high to their waists and performed the Haka. There is a professional rugby club called The Otago Highlanders, and combining the two, the name The High Panters was born.

Also check out The High Panter’s Instagram.

The Rail Corridor stretches from the former Tanjong Pagar Railway Station to Woodlands. Tanjong Pagar Railway Station used to connect to Malaysia until Keratap Tanah Melayu (KTM) station relocated to Woodlands Train Checkpoint. Among Singaporeans, the Rail Corridor is a popular landmark to visit, particularly the central area that spans from Hillview station to King Albert Park Downtown Line MRT Stations.

The 2016 edition of the Rail Corridor Run was meant to get a last look at the trail before some parts were closed for construction works. This year’s edition is meant to rekindle the thrills of running through the tract of lush greenery.

Runners are to choose any good spot among the 26 KM for the 5 KM trail runs. In the event you wish to play it safe by running near your house instead, it is alright as well as safety is paramount during this period.

Honour your good memories of the Rail Corridor or your Rail Corridor Run 2016 with this virtual run today. More information and sign up here.

As part of the measure to address the COVID-19 situation, the IRONMAN Group, event organizers of the Standard Chartered Singapore Marathon (SCSM) launched the SCSM Virtual Club (VC) and the SCSM Virtual Racing Series. These will provide a racing alternative in this period of uncertainty while race organizers will continue to work close with relevant government agencies for the unique race format for 2020 SCSM.

Signups for the Virtual Club are free and accessible globally, allowing for runners to connect and train, compete and earn rewards together.

The SCSM Virtual Club

The virtual club is engineered as an all-in-one engaging and rewarding platform for runners to stay active, train and gear up towards the Standard Chartered Singapore Marathon. It will include weekly races and challenges, an online store with redeemable rewards, training and nutritional resources, and performance tracking.

In the build up to 2020 SCSM, there will be a total of 15 SCSM Virtual Races. These Virtual Races celebrate uniquely Singaporean running routes, and encompass four main themes:

1) Action Seeker – routes that take runners through places of adventure

2) Culture Shaper – routes featuring Cultural Landmarks

3) Explorer – routes that go through iconic attractions

4) Foodie – routes that take runners on a culinary adventure

The SCSM Virtual Club is meant to bring runners together in this tough period where there are no actual races are made available for runners to gain motivation and rear up their competitive spirit.

2020 SCSM Race Format

For 2020, SCSM will be introducing a unique alternative race format with virtual and possible physical components that are being explored depending on regulations to replace the traditional road-race. The first of its kind, the race will allow runners to take part in the race safely and virtually, and still look forward to the signature finisher experience – complete with the finisher photo for runners to celebrate their accomplishments. There will also be a virtual reality component allowing runners to create avatars who can navigate through the virtual SCSM route in real time, competing with fellow runners. Planning for the race is still ongoing, and more details will be shared soon. Runners and partners are encouraged to stay updated for the latest information from SCSM’s digital platforms, as well as official government platforms and recommendations to keep the risk of transmission low.

Mr Edwin Tong, Minister for Culture, Community and Youth & Second Minister for Law, commented, “The Standard Chartered Singapore Marathon will be a unique experience this year. With the launch of new innovative solutions, we will be able to continue training and connecting with fellow runners and athletes from around the world. I thank the organisers and sponsors for supporting the Marathon, and for bringing people together through sport!”

Mr Keith Tan, Chief Executive, Singapore Tourism Board said, “The Standard Chartered Singapore Marathon is a key highlight of our sporting calendar. We are glad to partner IRONMAN Asia and our tourism industry to continue and present this year’s race in a new and innovative format, given the challenges brought about by the COVID-19 pandemic. We’re also excited for the international community to discover Singapore’s hidden gems virtually as they explore our city from wherever they are in the world.”

For more information and signup at https://www.sgmarathonvc.com/

About Standard Chartered Singapore Marathon

The Standard Chartered Singapore Marathon is the leading mass participation run and only IAAF Gold Label race in South East Asia. Since 2002, the race has brought runners unparalleled running experiences, threading through the heart of the city seeing iconic heritage buildings and against one of the world's most iconic city skylines and past some of Singapore’s iconic landmarks such as Marina Bay Sands and Gardens by the Bay. Comprising six categories; Marathon, Half Marathon, Ekiden Relay, 10km and Kids Dash, the race has been a catalyst to growing the local and regional running community, by bringing together approximately 50,000 professional, amateur, avid and leisure runners yearly. For more information, visit www.singaporemarathon.com.

Organised by Mercy Relief, Singapore’s leading disaster relief NGO, Ground Zero Run, in its fourth instalment, challenges participants to experience a disaster survivor’s journey from ground zero – the disaster site – to collect urgent supplies needed to endure in the immediate aftermath of a humanitarian disaster by carrying a bag of rice and racing against time in a run for humanity.

This year’s edition has transitioned to a virtual challenge in light of the COVID-19 situation. Instead of committing to an onsite race at a specific timing and date, have the freedom to run at your own timing and location within the given period. Make sure to tag #runforhumanity when you post the run on social media!

To make your run even more challenging & exciting and to honour the original intention of the run, try running with a relief pack of 5kg. It can be in a form of rice pack, water bottles or even training weights.

Run a small distance and make a big difference

Participants are highly encouraged to raise funds Mercy Relief, after registration. A profile page would be given to all participants to garner support and donations online.

Once you have signed up for the Ground Zero Run Virtual Challenge, your immediate next step is to nominate at least 5 of your friends to take up the Challenge. The person you nominate gets 24 hours to either take the challenge himself/herself or make a donation on your fundraising page.

Do your part for humanity today.

The run categories include 10 KM Race Against Time, 5 KM Relief Aid Challenge and 1 KM Kids Dash.

More information and signup here.

More about Mercy Relief

Headquartered in Singapore, Mercy Relief was established in 2003 to respond to human tragedies and disasters in Asia Pacific.

Today, they are Singapore’s leading independent disaster relief agency with dedicated leadership, capacity building expertise and an affiliate network operating across the entire disaster management cycle.

Mercy Relief provides emergency aid within 72 hours of an appeal in the aftermath of a disaster. Our longer-term sustainable development projects aim to uplift and empower communities in five key areas: water and sanitation, shelter, sustainable livelihoods, healthcare and education.

For the past 17 years, Mercy Relief has responded to more than 79 human tragedies with more than $36.1 million in relief across 25 countries. We have implemented more than 59 sustainable development initiatives and impacted an aggregate of over 2.1 million lives.

The 14^th edition of RunNUS 2020 has gone virtual this year. Net proceeds from the run will go to the Disabled People’s Association (DPA) and the Singapore Disability Sports Council (SDSC). With Singapore’s 55^th year of independence, the run is now introducing a special 55 KM category and a flash deal that ends today, 11^th August.

55 KM Race Category Entitlement and Details

Take part in this race category to receive the following:

1x Finisher Tee,
1x Race Singlet,
1x exclusive NUS Students’ Sports Club Dry Bag,
1x 5 M roll of Acti-Tape (worth $25),

All entitlements will be delivered to your doorstep free of charge and an e-certificate will also be included.

For the 55 KM run, you can cover the distance cumulatively with a minimum of 5 KM per submission. You are also able to sign up with a friend to split the distance and hit 55 KM together. There are limited slots available so make sure to sign up while stocks last.

Flash Deal ending TODAY, 11^th August!

With every purchase of a race pass, you can purchase the Race Singlet or Finisher Tee at $5.50 (original price $ 10 and $12 respectively). The deal ends today, 11^th August. Sign up today and get your tops at a discounted price!

More information and signup here.

Covid-19 has brought about unprecedented measures globally and in Singapore. In light of this, HomeTeamNS decided to make the 24^th edition of their annual HomeTeamNS REAL (Regular Exercise, Active Lifestyle) Run virtual for the first time.

“As we gradually recover from the effects of the global COVID-19 pandemic, safety remains our top priority and we continue to play our part in maintaining social distancing. The success of last year’s Virtual Lifesavers Run gives us confidence that the shift to a fully virtual run this year, is the right move to make,” said MAJ (NS) Su Caizheng, Chairman of the HomeTeamNS REAL® Run Organising Committee. “The aim of this year’s run remains to promote a healthy lifestyle among our NSmen and their families, at the same time highlighting the versatility and adaptability of HomeTeamNS in this new normal.”

The run will also commemorate the Guardians of Singapore who have worked tirelessly round the clock to ensure the safety and security of our citizens in the midst of a global pandemic.

Run Details

Duration: 24^th July to 3^rd October

Registration: 24^th July to 4^th September

Distances: 5KM, 15KM, 24KM

To participate, runners will have to complete their choice of distance anywhere in Singapore and upload a screenshot of their GPS-based running app. Submissions should clearly show the total distance of the run and the time taken or the pace of the run, and the completion date and time of the run should also fall within the event period. All runners will also be permitted to use their own GPS-based running gadgets and tracking apps.

Runners that successfully complete their routes will also receive an exclusive HomeTeamNS reusable face mask as a symbol of their commitment to regular exercise and maintaining an active lifestyle – a belief heavily advocated by HomeTeamNS. The exclusively-designed antibacterial cotton mask, equipped with an inner filter slot, proudly bears the emblem of this year’s theme, and is reusable for up to 50 washes.

More details here or register here today.

How does one improve his/her running timing? The answer might seem obvious - by running more frequently and faster over time. However, as much as it sounds like a straightforward activity, running is actually much more than that. Running economy is the measure of a runner’s energy utilization, and understanding the principles behind running economy is crucial to improving one’s running performance. While merely increasing the intensity and frequency of runs will probably improve performance, it is as likely to trigger old injuries or even cause new ones. Here, I list 9 principles of long-distance running (1):

1. Principle of stress and recovery: training results in fatigue, strain and some damage to muscles and cells.
2. Principle of sufficient intensity and variation: high intensity training improves V02 max.
3. Principle of moderation and consistency: increasing workload by 5-10% a month is important for the body to adapt to changes.
4. Principle of diminishing returns: at a certain point, the effects of training will be less evident than before.
5. Principle of specificity: targeted training is important to develop the different aspects of running (eg. push-off, swing phase).
6. Principle of periodization: adopt a cyclical training program to prevent over-training and maximise effects training variety.
7. Principle of reversibility: 1 month of not training can result in 10% performance loss.
8. Principle of maintenance: good performance can be maintained with limited but regular training.
9. Principle of individuality and flexibility: embrace your strengths/weaknesses (slow twitch vs fast twitch muscle fibers).

Think about the above-mentioned principles, and identify the ones you have been neglecting or need more work on. Perhaps start a running journal - record the frequency, duration and speed of your runs, and as much as possible try to apply the principles starting from your next run!

Once we understand the effects of training on our body, we can better appreciate the importance of a targeted, specific and varied training program. To add some variation into your regime, I list below some of my favorite exercises. These exercises help improve power, reaction, balance and coordination, and are meant to maximize running potential, boost performance and most importantly prevent injuries (1).

Lunges at Varying Intensities:

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Lunges are implemented as an effective leg rehabilitation exercise post knee injury or surgery, and are key lower limb movements that target the quadriceps, hamstrings and glutes. Performing lunges at varying speed and intensities work the lower limb muscles eccentricly. This helps improve one’s power, reaction, balance and coordination. Studies have also shown that eccentric exercises are effective in injury prevention and treatment. 1. 🌞 Lunges 2. 🌞 Lunges + single hop 3. 🌞 Lunge + double hops 4. 🌞 Continuous lunge hops Repeat 10-12 reps, 3 sets each side! #acl #rehab #kneeinjuries #painfree #injuryprevention #physiotherapy

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on Jun 23, 2020 at 11:02pm PDT

Hip Flexion Drills

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✅Drills to improve running form 🏃🏽‍♂️These exercises will teach you how to land on your midfoot rather than reaching for the ground with your toes. Learning how to land on the midfoot will put less strain on the calves, archilles tendon, knees and lower back. These drills focus on hip and knee lift while maintaining an upright trunk, and are great drills to strengthen the core, hip flexors, glutes and hamstrings. They are also suitable for lower limb rehab. 1. Step up lifts x10 2. Backward lunge to pose position leg lifts x10 3. Curb pulls x10 Repeat 3 sets! #running #pose #strengthening #mobility

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on Jun 27, 2020 at 12:30am PDT

Core Exercises to Improve Triple Flexion

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Stronger core to improve triple flexion for runners 🔥🔥🔥 Many runners tend to run with reduced hip flexion (think knee lift). With insufficient hip flexion, they end up straightening the knee excessively prior to foot contact. This puts them in an over-stride and heavy heel strike. For an adequate swing recovery position of triple flexion (hip flexion, knee flexion and ankle dorsiflexion), the runner's foot should comfortably land under the flexing knee. Here’s another position to work triple flexion as part of progressive resistance training. 1. 🌞Side wall curtsy squats 2. 🌞Sideplank knee tucks Repeat 10 reps each side, 3 sets. #joggers #jogging #running #painfree #runningmotivation #runningismytherapy #runningcommunity #core #hips #strengthen #workout #exercise #motivation

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on May 21, 2020 at 1:28am PDT

Triple Extension Strengthening

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Triple extension strengthening exercises for runners 🔥 Running can be classified into 2 phases - triple flexion and triple extension. The flexion phase involves hip flexion, knee flexion and ankle dorsiflexion while the extension phase involves hip extension, knee extension and ankle plantarflexion. This simultaneous extension of the hip, knee and ankle gives you power and maximizes force production in sprinting and jumping. Here are 4 exercises that focus on triple extension. 1. 🔥Squat heel raise x10 2. 🔥Squat to single leg heel raise x10 each side 3. 🔥Knee-ankle squats heel raise x10 each side 4. 🔥Upright skater squats x10 Repeat 3 sets. Save this workout for your shorter running days 👍🏻 #joggers #jogging #running #painfree #runningmotivation #runningismytherapy #runningcommunity #core #hips #strengthen #workout #exercise #motivation

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on May 22, 2020 at 1:33am PDT

Ankle and Foot Strengthening

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Post-injury ankle strengthening drills . An ankle sprain is one of the most common musculoskeletal injuries in people of all ages, athletes and couch potatoes alike. Many people try to tough out the injuries and return to their activities or sports before full recovery. This puts the ankle at a higher risk of re-injury. It is important to first ensure adequate strength and control. Here are 5 progressive exercises to try: 1. 🌞Step up heel raise x10 each 2. 🌞Towel (on floor) heel raise x10 3. 🌞Tandem heel raise x10 each 4. 🌞Heel raise hip hinge x10 5. 🌞3 legged dog heel raise x10 each Repeat 3 sets. #ankle #injuryprevention #anklesprain #strengthening #mobilityexercises

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on Jun 5, 2020 at 9:54pm PDT

Lower Limb Stretches

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Groin tightness and stretches to relieve it 🙌🏻 The groin muscles, also known as the hip adductors, are located in the inner thigh and are attached to the pubic bone. Kicking, running and turning quickly during sprints are usually the cause of groin muscle strains and tendon injuries. When there’s an injury to it, sudden movements like getting up from bed or brisk walking will be painful. Here are 6 easy hip and groin stretches to help reduce muscle tension. You can also try out these positions to test if your adductors are equally flexible on both sides. 1. ⭐️Frog pose 2. ⭐️Supine lizard 3. ⭐️Lizard pose 4. ⭐️Leg up on the wall 5. ⭐️Side lunge kneeling forward fold 6. ⭐️Gate pose Hold 10-15 seconds in each position. #mobility #strengthandconditioning #workout #stretch #painfreemovement #physiotherapy #rehab #pilates #functionaltraining #noequipmentworkout #stayhome #adductors #adductorstrength #adductorstretch #gatepose #inversion #muscle #strain #groinstretch #yoga #yogaeverydamnday #yogainspiration

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on May 17, 2020 at 3:13am PDT

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Feeling tight in the foot/ankle? With any chronic injury to the foot or ankle, there will always be an altered walking pattern. This is adopted due to pain when stepping on the affected leg. Overtime, the muscles surrounding the joints becomes really tight and may even pull onto the injured structures. Stretching of the calf, soleus and plantar fascia will allow more room for the foot and ankle to move. . . Swipe left to check out how: 1. Elevated calf + arch stretch x 20s - make sure knees are straight 2. Soleus stretch on a step x 20s - drive the knee over the toes and make sure foot is firm on the step. 3. Plantar fascia / arch stretch x 20s. 4. Toes + arch stretch x 20s - use your hands to push the heels down firmly. 5. Front of ankle stretch x 20s - alternative is to do at the edge of your chair/bed. Try this before getting out of bed or after sitting down for a long time. #mobility #strengthandconditioning #workout #stretch #painfreemovement #physiotherapy #rehab #pilates #functionaltraining #noequipmentworkout #stayhome #yoga #yogaeverydamnday #yogainspiration #yogapants #flexibility #flexibilitytraining #pain #ankle #anklerehab #anklesprain #anklemobility #anklebreakers #calfs

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on Apr 22, 2020 at 6:23am PDT

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Hip+back stretches after lifting 💪🏻💪🏻💪🏻 One of the common causes of injury to the lower back is lifting. Many factors contribute to this and one of it can be very tight muscles in the trunk and hips. Repetitive lifting can result in over-active muscles which can cause spasms, joint locking and eventually muscle dysfunction. Stretching these muscles on a regular basis will allow your muscles to contract better when you lift, and with proper body ergonomics, you might even be stronger with repetitive lifting! Here are 5 important muscles to stretch: 1. 🌚Lats 2. 🌚Quadratus lumborum 3. 🌚Glutes 4. 🌚Hip flexors + quads 5. 🌚Adductors + hamstrings Hold for 20 seconds each side, repeat 2-3x. You can even do these stretches as part of your workout cool down. #mobility #strengthandconditioning #workout #stretch #painfreemovement #physiotherapy #rehab #pilates #functionaltraining #noequipmentworkout #flexibility #glutes #hips #stretch #painfree #injuryfree

A post shared by Ain Hassan | PHYSIO (@ainstaagraam.physio) on May 1, 2020 at 4:40am PDT

Note: The exercises listed above might not be suitable for those with existing injuries or mobility issues. Please check with your physiotherapist/trainer if you are unsure.

References:

1. Daniels, Jack. Daniels’ Running Formula. New York: Human Kinetics, 2004

About the writer:

Ain Hassan is a physiotherapist who is interested in the prevention and treatment of sports injuries. She enjoys working out and runs an online channel on instagram providing tips on injury management, various exercises for  different body parts and also stretches to relieve pain and aches.

IG: @ainstaagraam.physio

On the 4th of July, RUN Singapore caught up with Run Crew to find out more about the Maju Lah! Virtual Run 2020 and to have a check-in on how some of the participants are doing. The session was joined by Fabian William, the founder of Run Crew, along with the Maju Lah! Virtual Run 2020 headliners Phoebe and Baoying, as well as a participant of the race, Tiong Lin. 

Creation of Maju Lah! Virtual Run 2020 

With recent covid-19 restrictions and measures, competition was removed from the picture. While people are still out there training, many have nothing to work towards. There are many virtual runs out there for runners but not many for seasoned runners. Maju Lah! Virtual Run 2020 was meant to showcase Singapore’s resilience and what our nation has gone through, as well as to pose a challenge to runners. 

Anyone can run a certain distance or time if they are not given a goal to work towards. What Maju Lah! Virtual Run 2020 sought to do is to put runners to the test for 55 days by either giving them a set distance (2.4 km, 5 km, 10 km, 20 km) to run every day or to not limit runners to a certain distance by only setting the 55 days as a backdrop and to give them the freedom to run as much as they wish. The latter was meant to accommodate runners with who may not be able to commit daily, such as runners with irregular working schedules (for example, doctors). 

55 days was meant to be a homage to the 55 years of Singapore and it can be daunting to runners. There is a responsibility to run for 55 days that then becomes a personal challenge for the runners participating in this virtual race. Run Crew’s intention was to have runners grow through this race and to get both physically and mentally stronger. 

Phoebe Kee (Veterinary Student, National Athlete & Ultra Marathoner)

Our session was joined by Phoebe all the way from Australia. She shared her opinions of the run, saying that this run is different from other runs as it really holds you accountable. Phoebe has been enjoying the trails and nature in Australia. To her, running in Australia is fresher compared to Singapore, where she used to shuffle between CCAB, Macritchie and some other usual routes. Now in Australia, Phoebe likes to change things up and look out for 10 km routes to run or occasionally the national parks.

She wishes other runners to enjoy the process and to remind yourself why you started and why you’re doing it. It is easy to get stressed out in a competitive setting and she emphasizes on enjoying the runs. 

Ang Tiong Lin (Marathoner)

Tiong Lin was more into cycling before, not really a runner back in the days. He took up running to challenge himself and push himself out of his comfort zone. He appreciates Maju Lah! Virtual Run 2020 to keep himself committed to running and he enjoys seeing his paths he ran on the map (tracked by his GPS watch). 

Previously, he was a workaholic who didn’t eat healthily and did not take the time to exercise. Tiong Lin shared a personal account of how he had gone through an illness that gave him a health scare. After that incident, he was determined to train up his fitness and watch his diet. 

His friends pushed him to marathons and triathlons but he shied away from that first and he was unable to swim. Tiong Lin eventually decided to hire a triathlon coach, learnt to swim and started taking part in marathons and races. Last year, he did 3 full marathons and a half Ironman during November as they happened to be scheduled all during that period.

He started building up his fitness at 50 years old and now at 52 years old, he is fitter than ever.

Lim Baoying (Marathoner, Doctor at Singapore Sport & Exercise Medicine Centre @ Changi General Hospital)

Baoying mentioned that she finds the Maju Lah! Virtual Run 2020 daunting also because she does not run every day, although she trains daily. She’s been running since she was 17 and running is a form of stress relief for her. She is walking the talk as a doctor to promote a healthy lifestyle to her colleagues and her patients, whether they are patients who are suffering from sports injuries or for weight loss management. 

Maju Lah! Virtual Run 2020 was a way for her to challenge herself once again to clock mileage she has not had for a while. Baoying acknowledges that the run is not a norm for most people. She advises people to take cues from your body. If your body is telling you to not continue on, it is a good idea to take a rest and even seek medical advice if the pain does not go away. 

Baoying also recommended asking your friends to run together, although you have to limit it to a group of five. Finding like minded friends would be a good way to keep each other accountable. 

Future Races 

Through this session, Run Singapore and Run Crew hoped to share stories from the ground and also to address any concerns runners or participants might have. 

Run Crew is looking to come up with new exciting races to challenge and push runners from seasoned athletes to weekend warriors. They aim to be a platform in which runners can turn to to find something new and invigorating. Follow Run Crew on social media for more exciting upcoming races and news.

Run Crew Sg Facebook
Run Crew Sg Instagram

Running can be a lonely sport, especially in this period where we should keep to our neighborhoods and can only meet up in a small group. Gone are the days of mass running events and large group training, at least for now. This can be especially true for virtual runs where most are done alone at one’s own pacing and convenience. 

With their Maju Lah! Virtual Run 2020, Run Crew is switching up the game for virtual runs. Spanning over 55 days and highlighting consistent effort and regular training, their virtual run is unlike any other. Moreover, the inclusion of a leader-board allows runners to check on each other’s performance or to see where they fare among the pool of participants. 

Together with Run Singapore, Run Crew is organizing a webinar to share more about their intentions behind the Maju Lah! Virtual Run 2020, to raise morale and to connect runners together in this time of social distancing. With interviews from the run’s headliners, sharing sessions and a QnA, the talk is bound to get interesting. 

Join us whether you signed up for Maju Lah! Virtual Run 2020 or not! For participants, you can look to hear from the crew that brought you the run, hear and connect to other runners and more. For non-participants, you can gather motivation from other runners, hear about a unique run and meet people in the running community. After all, it’s not too late to be part of this very special run and we may be making it easier for you to join us! 

All participants of the talk will receive a complimentary issue of Run Singapore’s Jun/Jul issue, our tech issue. This will be no doubt beneficial to you if you were thinking of upping your game or even find something new to spice up your run and achieve a new personal best! 

Sign up in our form below. 

Also check out Run Crew’s Sunset challenge here, which is open to everyone for a fun spin to your evening runs. 

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Supplements are important because they help to give the body what we cannot get from food. Particularly, sports supplements can help us to recover faster from our workouts and improve performance.

Alp Nutrition is a concentrated liquid nutritional supplement from Germany with product ingredients organically grown and harvested in the Swiss Alps. Dr. Oliver Schnorr, managing director of Alp Nutrition, was working with athletes of the German Olympic team where he managed their nutrition and prescribed supplements to optimise performance and improve recovery after high intensity training.

Some athletes asked for liquid products because they got tired of swallowing tablets and capsules. Also, the body better absorbs liquid supplements. That was how the idea of Alp Nutrition came about.

What is unique in Alp Nutrition is their unique alpine herbal extract Alp Phyto which has organically grown lemon thyme, melissa, chamomile, mallow, stinging nettle, edelweiss and pineapple sage. Their products are developed in cooperation with scientists, physicians and elite athletes.

They have five products – Alp Beauty (to improve skin elasticity and reduce signs of aging), Alp Protect (to improve mental performance and brain health), Alp Curcumin (to improve immunity and immune response to fight against inflammation), Alp Carnitin (to increase endurance and improve fat metabolism), and Alp Sport (a multi-vitamin drink for competitive athletes to boost performance, recovery and immune system).

Alp Sport contains vitamin C, zinc, magnesium, seven vitamins of the B-complex, coenzyme Q10, vitamin E and selenium. The micronutrient complex in the Alp Sport supports energy metabolism, electrolyte balance, immune system and protects the body from cellular damage caused by free oxygen radicals. It also helps to lower fatigue after intensive training. This can be used to replace the daily multi-vitamins in a pill.

The Alp Carnitin contains L-carnitine to help support fat metabolism and contribute to reduction in fat loss. It has an orange taste to it and to be taken 30 minutes before exercise.

For athletes, the Alp Sport, Alp Carnitin and Alp Curcumin are the ones that could help the most. It doesn’t taste bad and you can drink it pure or mix it into a smoothie or protein shake!

Alp Nutrition is selling at $128-$188 for 1 month’s supply (28 vials) at www.simplyactive.com.sg.

After what seems like forever, running enthusiasts can now look forward to a return to some normalcy on 19 June, when Singapore progresses to Phase 2 of its economic reopening. Parks, gyms, stadiums, swimming pools and beaches will be opened in this phase.

Since the circuit breaker was announced more than two months ago, residents in Singapore have only been allowed to exercise within their immediate neighborhood. This may mean a limitation in the types of workouts that runners, depending on the environment around them, can do. A runner with a holistic training approach would typically include track intervals, tempo and long, slow long distance runs, supplemented with strength and conditioning exercises in the gyms, cycling and swimming as cross training. Then, add flexibility routines through yoga and pilates in the whole mix.

Should you jump right back to your pre-circuit breaker routine anytime soon? RUN Singapore conducted an email interview with Fairuuz Saleh, Principal Sports Physiotherapist from Physio Sports. Fairuuz’s physiotherapy experiences spanned from stints with Football Association of Singapore, S-Leagues clubs to lecturing at Nanyang Polytechnic, and his speciality is in musculoskeletal conditions.

RUN Singapore: What is your advice for runners wanting to quickly return to fitness in this Phase 2?

Fairuuz: Short answer: Go easy! It is indeed tempting to return to your favorite stadiums and gyms and push your bodies immediately. It all depends on how much - or little - you have worked out during the two months of circuit breaker period.  A simple rule of thumb is to test if you can skip; if you do, then likely you can run.  If not, attempt brisk walking before you work your way up to a full run routine.

RUN Singapore: What are the common muscle issues that can arise as a result of lack of activities during the circuit breaker period, and what are some of the workouts to address them?

Fairuuz: There may be issues of strengths, mobility and coordination. Have an easy run session and look for tell-tale signs of muscle weakness, tightness or general fatigue. Broadly speaking, do strengthen your core: abdomen, glutes, back. Then, add strength workouts on your quadriceps, hamstrings and calves.

If you start to run on the trails again, then control and stability of movement come into play. To improve balance, do some proprioceptive training on a wobble board or bosu ball. Single leg balance and single leg dips also help.

If you will restart your gym routine, then go easy too on the weights, say 25-30% of the weights that you used to carry, and then work your way up again.

Finally, please spend time on stretching. Stretching increases flexibility, releases muscle tension and prevents injury. For runners, please especially stretch your ITB areas.

Generally, if you feel pain on the knees - common among runners, please do not use YouTube as your teacher and try to manage the pain yourself.  Do seek a professional physiotherapist for assessment and advice. For example, some knee pain may actually originate from the back or hip, so they require different treatment from a local knee pain.

RUN Singapore: Swimming pools will reopen. It has been at least 2 months that anyone has been in the water. Any advice for runners on how they can benefit from using the pool?

Fairuuz: Aqua walking or running in the pool is actually a good way to restart your running activity. Buoyancy in the water will reduce stress in your joints. Especially, if you have obesity issues, or injuries, or have been inactive during the circuit breaker period, then this low-intensity activity helps. 

If going into the water is not your thing, then there is the AlterG anti-gravity treadmill, where you can use as low as 20% of your bodyweight to restart your low impact running journey.

RUN Singapore: Once runners have eased into their comeback runs, and would like to resume regular training, what is your advice?

Fairuuz: If you are restarting a training program for a race a few months down the road, it is best to include a proper training program that includes runs, strength training, rest and recovery.

A physiotherapist would be able to assess if you have tight muscles and stiff joints, and recommend recovery programs that include massages and therapy. For example, the Med4Elite therapy unit would be able to have iceless cold, controllable heat, rapid contrast, and active compression therapies to treat injuries and to rehabilitate.

It is time to go out and enjoy your exercises again in Phase 2 reopening. But please, go easy.

The government announced that Singapore will exit the circuit breaker measure period on 1 June in three phases. In Phase 1, which will be in force for at least four weeks, sports and recreation facilities will remain closed. Exercising outdoors remains allowed with members of the same household. Phase 2 will see the reopening of sports, recreation and outdoor activities; this phase will be around for a few months. Phase 3 then kicks in as the “new normal period until a vaccine becomes available". In this phase, social gatherings and events will resume, with a limit on crowd sizes.

Let us digest what the above phases means if you are a recreational runner who runs outdoors regularly, visits your local gym for your strength and conditioning workouts and sets an annual goal of participating in one or two local run events. In short, a lot! In terms of timing perspectives, you can only exercise outdoors for now. The earliest timing that your gym can reopen would be in July; this phase may last a couple of months. Then, by the time Singapore enters into Phase 3, it could perhaps be towards the end of 2020, or even cross into 2021. Events that may be allowed in Phase 3 would have lots of health and safety terms and conditions attached to them.

At this moment, we do not know how a mass participation running event would like when they are allowed again. What we can safely guess is that they will not return in the same form that you may have been used to pre-covid-19 era. There has been lots of online discussion a running event may look like in this “new normal”.

Earlier this month, Chris Robb, Founder and CEO of Mass Participation World, conducted “The New Operational Normal Masterclass” as part of his webinar series. Together with guests Mark Nishi from Chicago Event Management, organisers of the Chicago Marathon, and Hugh Singe, Managing Director of Event Health Management and Medical Director of Singapore Marathon, they explored the key consideration points in organising “new normal” running events. While the discussion centred around the perspectives of event organisers, they would have direct impacts for runners taking part in such events.

Let us look at some of the macro level takeaways discussed, adapted to Singapore’s situation:

• Events are of low priority for the authorities. There are more urgent issues to address for now.
• When it is time to bring events back on the calendar, collaboration becomes even more important than in the past and will involve the various stakeholders - government agencies, medical teams, volunteers, et cetera - early in the conversation.
• Medical support - especially current frontliners - would have had fatigue from the current situation, and may not have the resource bandwidth to support additional events.
• Testing of participants may be considered, but implementation challenges and legal issues may arise.
• Duty of care and liability to all those at events grounds - staff, participants, volunteers, spectators, suppliers - can be complex.
• Timeline to plan and execute will be longer as multiple scenarios will need to be planned out
• Overall event budgets may increase.

Only recently, some of the major marathons are revising their plans due to continuing uncertainties surrounding COVID-19. Tokyo Marathon 2020 has been cancelled; the deferral date selection for 2021 has now been postponed from mid-May to “within July”. London Marathon - postponed from last month to October - recently issued an announcement that they will make an update of the event status on 21 June.

Certainly, there are more questions than answers for now. How would “new normal” event procedures look like? Would event prices increase? Would there be fewer events? Would there be limited entries per event? Can your safety be assured?

There is unfortunately no crystal ball to provide ready answers. In Singapore, we can safely assume that it will be many months from now before the first mass participation sports event comes back to life. Event operations procedures will be robustly discussed in the meantime to ensure everyone’s health and safety. Let us hope we can be at the start line of our favourite running events soon.

In collaboration with Spacebib, Polar has launched the Polar Online Race 2020, a new hybrid race that delivers an edge over the typical virtual run. Additionally, they are giving out prizes for the most distance clocked for each category.

Taking place from 1^st August to 31^st August, participants can choose a distance of 25 km, 50 km or 100 km. Participants have to run at least 5 to 15 km on any trails to qualify for the prizes.

This race is only eligible only to participants with a shipping address in Southeast Asian countries.

Win Attractive Prizes

Polar is giving away watches for the most distance clocked at the end of the race period. Check out our Polar Grit X highlights summary for more details regarding recently launched Polar Grit X. Increase your chances of winning the top prize for each category if you are a Polar user and upload a GPS screenshot with the Polar Flow/ Polar Beat app.

Polar is also giving an additional Polar Grit X watch for their “Best Trail Picture” contest on Instagram. Post a nice scenery picture on your Instagram account whenever you’re making a run for the Polar Online Race 2020. Remember to hashtag #PolarOnlineRace2020 #PowerThroughAnything #Spacebib and tag @PolarSingapore to prove your distance accomplishments as well.

These entries will automatically enter the “Best Trail Picture” contest, which will end on 31^st August and one winner will be announced after the end of the race.

More from Polar

Use the special promo code ONLINERACE20OFF to purchase any watch (except Grit X, Grit X straps, Les Mills straps and H9) at 20% off at the following web stores until 31^st December 2020:

Shop Polar (Singapore, Malaysia, Brunei, Philippines, Vietnam and Laos)

Indonesia

Thailand

More details and registration here: Polar Online Race 2020

Singapore is celebrating its 55th year of independence this year. In light of this, Run Crew devised a virtual run with enough challenge to pay homage to 55 years of Singapore, especially in face of the current pandemic. Working together with the President Star Challenge, home-grown sports apparel brand Purpose and more, the Maju Lah! Virtual Run 2020 will be a way to support local, as well as a run to push your boundaries like Singapore has. 

Maju Lah! Virtual Run 2020 will take place over the span of 55 days from 15th June to 8th August and will test you physically and mentally. The winners will be announced on 9th August. There are two categories for this race, The Resilience Challenge and The Solidarity Challenge. 

Registration costs S$55 per person and all participants will receive a ‘Digital Welcome Pack’ containing e-vouchers to attractive privileges to dining and lifestyle products, as well as commemorative pins and finisher’s t-shirts for participants completing 55 days of run.

The Resilience Challenge

There are 4 distances you can choose from: 2.4 km, 5.5 km, 10 km and 20 km.

2.4 km, the bread and butter of our army boys and girls. 

5.5 km, because 55.

10 km, the runner's favorite.

20 km, for the hardcore. 

Register for one of the four distances and attempt to run that distance daily for the 55 days of the event. 

At the end of the race, the runner who has run the most number of days will be ranked the highest. Should two runners run the same number of days, the faster runner would be ranked higher. 

The Solidarity Challenge 

There are four milestone distances you can choose from: 

132 km, the equivalent of running 2.4 km daily.

302.5 km, the equivalent of running 5.5 km daily.

550 km, the equivalent of running 10 km daily.

1100 km, the equivalent of running 20 km daily.

You do not have to run daily, and can choose to run any distance on any day during the 55 days of the event. Missed days don't matter. Runners are ranked simply by the total distance accumulated. 

Bringing Singapore Together 

The Maju Lah! Run 2020 aims to bring Singaporeans together and demonstrate our togetherness, unity and resilience in these trying times. It also intended to promote a healthier and active lifestyle, especially one that is consistent and sustained over time especially in this pandemic.  Proceeds raised from Maju Lah! Virtual Run will go to the President’s Challenge which backs over 70 beneficiaries ranging from disabled persons to cancer patients.

More information and registration at Maju Lah! Virtual Run 2020.

After Maintaining Fitness During This Strange Time, Charting Your Training and Tracking Progress & Injury Prevention, we have finished the last session of Inside the DM Talk, Getting Motivated. During our session, David and Melvin shared their personal stories and recounted their marathon experiences, as well as how they got motivated for it. Participants also shared their motivations to run as well as how they are progressing in their running journey. 

Here are some key pointers to getting motivated: 

Set a goal to motivate yourself 

David shared about setting reachable goals as well as challenging ones to push himself as a runner. During his recounts, he talked about how he managed to decrease this timing and one thing that keeps him running is that he is able to clock the same timings as he did 10 years ago. For David, it was the Boston Marathon. Unfortunately, covid-19 happened before he could proceed with that goal of his. 

Set up a running club/group and organize a predetermined distance virtual race among friends

Many runners feel dispirited during this time where they are not able to meet up physically with their running buddies. David proposed setting up one virtually and you can even consider setting a specific time aside to run together. We currently live in a digital age where technology has advanced such that it’s easier than ever to keep in touch. Maybe you could even do a zoom call together with your running buddies while running. 

View videos of past races or get inspired by those who are faster than you

For those who are looking to race or reach faster timings, you can get inspired by watching videos or those faster than you. One of our participants shared his experience of training with Soh Rui Yong and how during some pace training, the marathoner could easily hold a conversation while the rest were struggling. Another participation said when running, his goal is the person in front of him and when he overtakes that person, he sets his eyes on the next person in front of him.  

Read reviews of new gears and consider buying something new to spice up your runs

David mentioned getting new shoes or earphones that would make you want to test them out. While the motivation from getting new gear can be short-lived, it could be just what you need to kick start running during this period. 

Melvin shared his experience of running the 5,000m and 10,000m events during the SEA Games 2015. It was a heartfelt retelling with him recounting details of not being expected to be picked for the SEA Games, not having the race background many runners had and details like how other runners pumped themselves up before the race. 

There were two highlights of Melvin’s story. One was about how he failed at the 5000m event and had to go through disappointment and feeling lousy while still having the 10,000m event the next day. Just before he did the 10,000m event, his coach told him that how he performed at this event would be the “True reflection of yourself”. The second highlight was how Melvin talked about how the support from his family, friends and colleagues in the stand really pushed him while running and how powerful it was. 

The reason why you run may not be the reason why someone else runs. During this period with no actual races, you can consider signing up for a virtual race to keep the momentum going. By committing to an event, you can get yourself motivated that way as well. 

We hope you have gained insights from this series and David and Melvin’s sharing. Thank you for your support and participation thus far. Look forward to more content from RUN Singapore.

We have come to the end of the Inside the DM Talk Series. From our sign-up forms, we have received an overwhelming amount of questions and David and Melvin may have the time to address them. 

Here are some of the questions they have not covered. Do also check out Inside the DM Talk 1 and 2 Q&A. 

Session 3 Questions 

How do you measure progress if the training is not done on the same terrain (e.g. running through different neighborhoods during circuit breaker) or if different races are on different terrains? 
David: At the beginning, I would want to focus on the effort and how I feel for each one of them then advance to logging in the timing. I will designate each route to be done on different days so that I will have a compilation of those workouts.

Melvin: You could control one of the variables such as distance or time and then use the rate of perceived exertion (RPE) as a gauge of your effort. The idea is really to compare a similar effort to the outcome achieved between 2 sessions to have an effective measurement of progress.

How frequent should we have a sports massage?
Once/week or fortnightly.

I would like to hear the advice and experience of the speakers on this important topic.
David: From my experience, I would incorporate time trial or participate in a race to gauge my progress and re-evaluate what went right or wrong during the execution of the race. For the injury side, I had multiple injuries ranging from severe plantar fasciitis to meniscus issue on my left knees. I would step-back and withhold my training plans. Allows for full recovery and work on core training to maintain fitness, muscle mass and avoid loss of strength 

Melvin: I would add on to David’s comments and that tracking progress would require 3 main components: Training prep, Race/Time-Trial execution and Reflections. Ideally, you will need to identify a start point basis for your training, design a program that would ultimately achieve your goal and execute an effort to determine fitness, thereafter, reflecting upon the good / bad and incorporating into your next training cycle.

How to reduce vertical oscillation?
Reduce upright running by leaning forward from the ankle which creates an angle between the ground and body. The leaning forward motion will allow for the feet to leave the ground efficiently. This will eliminate bounce and to cut energy waste. Meanwhile, do work on our flexibility that may allow us to extend and work on our hips flexors.

Do running daily help to improve individual fitness and prevent injury?
Yes, it will improve on cardiovascular fitness but will not prevent injury. Running is moderate to high-impact exercise and overtraining may lead to minor to major injuries such as stress fractures and shin splints or strain soft tissues. The amount of daily training depends on your goals and physical fitness levels. Daily training will need to include the cross, interval, tempo, long runs and strength training. Rest should also be included in the training plan.

How to plan which stage (like one marathon preparation period is 16 weeks) to concentrate on which kind of run or core muscle?
Most typical marathon training plans are 16 to 20 weeks. A typical 3 to 5 times a week. There are 4 stages of marathon training. There are base (aerobic pace and one interval session), strength (Increase speed over a long period and long interval such as 1k or 1.2k), speed (short interval with increase speed) and taper (recovery and gain energy). Understanding the role of each stage will be helpful to chart a training plan. Core training to be done every other week to maintain stability and strength. This way we can improve both your weaknesses and strengths.

If you are already injured, e.g. knee pain. How can we manage training and progress, or should we stop training altogether?
David: From my experience, I injured my knees and found out that it was a meniscus issue. 3 months of total lay-off from running but incorporated a daily 90 minute of training program to maintain muscle mass and eliminate loss of strength

With more workouts and training, do they automatically mean more injuries?  
Generally, it will lead us to it if we let it. I would say, a muscle strain as the 1^st indicator and may need to monitor as my training progresses on. However, do watch out for tell-tale signs of body breaking down from feeling lethargic in the morning and throughout the day as well as sore muscles. It could be a sign of burnout from over training or loading too much too soon.

How to prevent ITB from getting injured constantly during long runs?
Regular foam rolling, stretching of the legs by lying on floor and stretch the leg across the body.

I aim to reduce my weight through running. How can I track my progress and is there any guideline like a running schedule?
Focus on low heart rate training which allows for safe training and not straining the cardiovascular system. Training may vary from one person to another. You may consider getting a heart rate monitor watch to track progress. On the other hand, do have an individual scale capacity of 1-20 where 20 is working out too hard. Start with a slow run of 30 mins and constantly monitor the effort and strain.

Is it important to monitor heart rate while running? I find it hard to keep the heart rate in the below 160.
It is crucial to monitor HR while running so that we do not feel the burnout at any stage of our training. Start with brisk walking and gradually switch to walk-run-walk. Lower HR allows for more calories burned. If you are unsure how hard you’re working. If you can’t talk during your exercise, you’re likely working at high and vigorous levels. If you’re slightly out of breath, but can maintain a conversation, you’re likely to be in the fat burning zone.

What is the correct breathing technique while running?
There are no correct breathing techniques, it is more of what works for an individual. For my case, I will do 2-in (nose) -2 - out (mouth). This will also help me to regulate and sync my running gait and steps per minute. 

Any cross training recommendation, given this period of stay-home? 
Well, if you are within the home compound, staircase and floor exercise would be great to start with and gradually advance to rope skipping and dynamic strength training using resistance band and weighted medicine ball.

What are the typical methods/exercised we can do to prevent recurring injuries from appearing in muscles we've already done rehabilitation work on?  
We would want to focus on the once injured area by identifying those muscle groups that are related to it and chart out a strength development training program. This way, we are able to eliminate and avoid potential impact on the joints by getting the muscles to do the intended work

Session 4 Questions 

How do you motivate yourself while injured? 
I allow myself a short period of time (eg 7 days) to feel sorry for myself but I have to pick up the pieces and seek professional help. Started to find possible ways to recover and rehab as well as re-develop my overall fitness leaving the injured area

I am a 17 year old who started running for 1 year on his own and just join the poly track team. I want to become good at it to win competitions, do you have any tips? 
Excellent, you are a very motivated young man. Adhere to your coach’s program and both of you will need to have 2-way communication to optimize performance. 3 key areas to lookout for a) telltale sign of incoming injury b) Be aware of the gap between current performance and 3rd placing timing for your chosen event c)  Discipline (food intake, rest and time management)The key is not the 'will to win'… everybody has that. It is the will to prepare to win that is important.

How do we get motivated when you feel lazy or tired for a run on a specific day? Especially times like this where you only can train alone and not with friends or running kakis.  
a) I set reachable goals as well as challenges b) Set up a running club/group and organize a predetermined distance virtual race among friends or kakis d) I will do visualization on my training b) View videos (YouTube) of past races e) Read reviews of new gears, different workout programs. 

To both, what are your strongest motivation quotes that will boost your spirit high? 
David: While running: I don’t stop because I'm tired, I stop when I’m done.  Before running: Nobody will do it for you. 

How do the coaches maintain their motivation to keep up with their running training and goals during this period when all the runs and marathons have been cancelled? 
Generally, coaches or runners will have to adapt and be flexible with training program. Adjustment will be needed to replicate the training program.

I was motivated by some runners who run quite fast on Strava and it feels great. But how to keep this empathy but do not try to match their pace( run at your own pace) to minimize injury? 
Have them in mind and as a guide and enjoy the ‘feel good’ feeling. However, you will run based on your current capacity and performance. Work with a coach on a training program and allow yourself to train and adapt with the training program. Run your own pace. 

Could you share nutrition management for running? 
It varies from one individual to another. I will need to understand my nutrition intake during heavy training days where the demand of carbs increases to fuel the longer runs. On the other hand, protein is much needed for repair of micro tears after the run.   

What does motivation mean to you?
David: It is a strong desire to do and achieve within a stipulated period of time

This is the end of our Q&A, we hope your questions were answered! Thank you for participating and asking your questions. Look forward to more content in the future from RUN Singapore!

About the speakers:

David is a certified running coach and sports therapist with over 15 years of experience working with running enthusiasts. He is passionate in understanding the uniqueness in every runner and helping all to achieve a healthy and sporting lifestyle. His determination to turn his running experience into information for sharing has led to his most recent work with physically and intellectually challenged athletes in the quest to perform their very best.

Melvin started sports participation when he was 21 years old and went on to represent Singapore as a triathlete and long distance runner in the 5,000m and 10,000m events. He was the fastest Singapore in both events in 2015, qualifying for the 2015 SEA Games. Juggling his day job and his young family, Melvin continues to compete as a sub-elite distance runner in local and international marathons. He looks forward to extend his longevity in the sport and inspiring others.

Global Running Day 2020 was yesterday but running doesn’t stop or only happen on 3^rd June. Together with 42Race, ASICS is hosting a free virtual run to celebrate running, as well as to support and raise funds for Singapore Breast Cancer Foundation, as well as Thailand and Indonesia Breast Cancer Foundations. Running can be about numbers, routes and races. In addition to that, running can be about a cause and with this virtual run, you can run to empower women from all walks of life.

Process and Finisher’s Award

Sign up for a race category that excites you, complete the race using a GPS tracking app or indoor treadmill. After that, submit a screenshot of your tracking app or a photo of the treadmill dashboard with your results. Finally, wait to receive your e-badge once submission is verified.

The badge is hosted on 42Race and will probably displayed on a badge wall. Additionally, 35 lucky participants will also win an ASICS water bottle in a special Global Running Day Lucky Draw.

How do you register?

Admission is free and registration is open from now until 5^th June, Friday and the event is open until 7^th June, Sunday. All participants require a GPS tracking app and running categories include 3 km, 5 km and 10 km to cater to runners of all levels.

More information and registration at: ASICS Global Running Day Virtual Run 2020

More about Singapore Breast Cancer Foundation:

Singapore Breast Cancer Foundation Breast Cancer Foundation is a social service agency, established with the mission to eradicate breast cancer as a life-threatening disease. Set up in 1997, BCF is committed to raising awareness about breast cancer through talks, events and publications that advocate early detection through regular screening. BCF supports survivors and thei rfamilies through various counselling and training programmes. Participants of the ASICS Global Running Day Virtual Run 2020are encouraged to donate any amount to the organisation at https://www.giving.sg/campaigns/asicsglobalrunningday

Not everyone is a front-liner and many of us are still working from home. However, with the Run for Heroes virtual run, you can now show your appreciation and support for our front-liners. Supported by Sport Singapore (SportSG) through the Active Enabler Programme (AEP) and #SGUnited, Run for Heroes 2020 is a virtual running initiative that aims to build a national movement of support for Singapore's healthcare and service front-liners during the coronavirus disease 2019 (COVID-19) pandemic

The event is co-organised by leading Singapore sports and wellness management company Orange Room and sports marketing consultancy Novastella, with the aim of building a movement that transcends sports to create a real and tangible impact. "The COVID-19 pandemic has had an unprecedented impact all around the world. In Singapore, lives and businesses have been disrupted. Our frontline and healthcare heroes have worked incredibly hard and put their lives at risk for months now to keep us safe," said Orange Room managing director Elvin Ting.

How does this work?

Step 1: Runners run 1 km.

Step 2: A wristband will be send to the participant and another will be sent to a front-line hero with a personalized message of thanks as an expression of gratitude.

These wristbands will serve as a visible and recognizable symbol that will connect all of us in a spirit of unity and solidarity, and remind us of the challenges we will face and overcome together.

Additionally, Run for Heroes is a non-profit initiative and seeks to raise funds for The Courage Fund, which provides relief and support to all who have been affected by the COVID-19 outbreak.

Run for Heroes 2020 aims to attract 500,000 runners and to distribute a total of one million wristbands before the event concludes on August 8, a day before Singapore's National Day. In order to commemorate the entire nation coming together behind a common cause. All participants and frontliners are encouraged to wear their wristbands as Singapore celebrates National Day on August 9.

How to participate

To register, participants can sign up on the website (www.runforheroes.sg) for $9.50 per 1 km slot. Registration starts 27^th May and the race distance should be completed by 2359hrs on August 8, 2020.

In the third session Tracking Progress and Injury Prevention, David and Melvin shared some tips to help the process of each. Kick starting the session, Melvin shared about his initial days without a GPS watch and also how you can track your progress in this period. 

#1 Decrease in Timing (Time) 

While you run the same route around your neighborhood, you can track your progress by noting the amount of time you take. Time is a classic indicator of progress and covering the same distance in a shorter amount of time is a clear mark of progress. 

#2 Covering More Distance in the Same Time (Distance) 

For people who run the same routes or different routes, you can take note of how much you covered in the same timing. For instance in a 30 minutes frame, you could only cover a certain distance but after a while, you realize you’re covering more ground within that same time frame. That would be another mark of progress. 

#3 Lowered Heart Rate (Heart Rate) 

Lowered heart rate is another marker of adaptation and being able to execute it with less effort. For example, if you run 10 km and three weeks later, you notice your heart rate is lower, it is an indication of your body being more capable of performing that activity. 

#4 Rate of Perceived Exertion (Perceived Effort) 

The previous three are measurable but this one factor is what you feel while running. Take a scale of 1 to 10 perhaps, with 1 being super comfortable at ease and 10 being super difficult, challenging. So maybe a 10 km run was originally 8 for you but it becomes 5 after some time. 

Following up on that, David spoke about personal injuries he has sustained and how you can handle your injury. He mentioned three common injuries, runner’s knee, achilles tendonitis and plantar fasciitis.

You should do injury identification and check whether it is your Shoes, Running Form and/or Training Program that caused the injury. 

If you’re suffering from an injury, you should check the shoes you are wearing. Perhaps your shoe has the wrong fit that is inappropriate for high impact runs. With regards to your running form, are you pushing off too strong on one side? Do you have too high oscillations that are causing your injury? Is your training program appropriate for your current status? Perhaps you should tone down the intensity if your body cannot handle it. 

Take cues from your body, lower the intensity if you feel the strain in your body. 

David shared an experience of ignoring a cue from his body and eventually had to take 3 months of break because of an injury of his left knee. In hindsight, he believed he should have taken a step back and actually water down the intensity of exercises. He built up his core during his recovery time and he believes perhaps his body was not ready for the intensity of his training then. 

I experience aches and pain closer to the race. What should I do in this case? 

David recommends lowering down the intensity or volume or both. He also suggested going for a sports massage. On the other hand, Melvin advises looking at your training block. He believes it could be a build-up from training. For instance, if this happens often, perhaps you should take a break in-between training blocks to give your body a chance to rest. 

In the past, we could swim as a form of giving the body a rest after a long run. Now that it is more difficult to cross-train, how do we manage this and injuries? 

Melvin recommends home-based workouts like static exercises (those that doesn’t have jumps or one legged exercises if they take too much load), he mentioned doing hurdles that he made himself during this circuit breaker period. He suggested cycling or going for a softer surface like nature trails or going up a hill. 

Join the actual session for more insights and more anecdotes from David and Melvin. This week’s session is on Getting Motivated, a hot topic on everyone’s mind especially during this period. Make sure you sign up, see you at 8 pm on 4th June!

After Maintaining Fitness During This Strange Time, Charting Your Training and Tracking Progress & Injury Prevention, we have the last session of Inside the DM Talk, “Getting Motivated” next Thursday, 4th June at a new time slot, 8pm.

Motivation is a key factor for getting up to start something or to keep doing something. How does one find the motivation to get up and run or to keep running, especially during this period? With a global pandemic, it can be quite pressing on one’s mental health, especially without any races in sight. There is an air of uncertainty that permeates all around and it is increasingly hard to find motivation in this ambiance. 

4^th Jun

“Getting motivated”

How can we stay motivated through an extended period of time?

It is not uncommon to lose motivation during this period and to find it hard to grind out the training that you were used to previously. Do not be too harsh on yourself. Join David and Melvin to hear their thoughts on this topic and how they keep motivated during this period. 

Participate during our session and stand a chance to win an Under Armour Cap! Sign up your attendance here. Registrations will remain open until 6pm, 03/06/2020. Please contact enquiry@runmagazine.asia if you do not receive the sign-up link by then.

Following our first session on “Maintaining Fitness During This Strange Time” and our second session “Charting Your Training”, the next session is on “Tracking Progress: & Injury Prevention". During this period, how we maintain our fitness is different from our norm, especially if we typically train at stadiums and workout at gyms. 

How can we measure our progress while training during this period? What are the criteria to take note of and how can we effectively gauge our progress? Runners have a tendency to injure themselves if they over train or if we overload too fast, performing at an intensity in which our bodies cannot yet handle. What are some injury prevention tips?

28th May, Thursday, 5pm

“Tracking Progress & Injury Prevention”

What is a good way to monitor our progress given that we are training somewhat differently? What are the measures we can put in place to prevent injury? 

In our second session, David and Melvin had invited a few guests to share about their personal experiences and background about training during this period. Moving forward, we hope for more audience interaction during our sessions. Feel free to ask questions through the chat and share materials that you think may help the others. 

Participate during our session and you can stand a chance to win an Under Armour Run cap, more details during the session. Sign up your attendance here. Registrations will remain open until 3pm, 28/05/2020. Please contact enquiry@runmagazine.asia if you do not receive the sign-up link by then.

RUN Singapore and David Shum and Melvin  have concluded the first two sessions of Inside the DM Talk, Maintaining Fitness During This Strange Time and Charting Your Training (click on these titles to find out more and to see the post session articles). We hope you have enjoyed our sessions and gained insight from them. 

From our sign-up forms, we have received an overwhelming amount of questions and David and Melvin may not be able to answer all of them during the talk or have the time to address them. Here are some of the questions they have not covered. We apologize if your question was not answered, maybe it can be addressed in future sessions.

Session 1 Questions

What are the static exercises that are best for runners? Short of a track, how does one best simulate interval training through static exercises?
Generally, all major muscles to be included in static exercise are inter-related as all will be called upon when we race. The major muscle groups are the glutes, hamstring, calf, mid-core and upper body.

The recommended static exercises would be centered around the focus on single-leg mobility and strength. Often neglected for more time on running, the isolated single-leg exercises focus on introducing the awareness of stability on each leg and the various degrees of dependencies around the various muscle groups on each leg. If you lift your right leg to do a high knee lift and find that your left leg starts to wobble - and quads feeling tighter with each passing minute, it may be good to spend a few minutes on doing single-leg exercises (mobility or strength). HIIT or a circuit of short time intervals could be an alternative to interval training under these circumstances.

What types of exercises should someone with poor fitness level begin with during such time? 
Easy running that does not stress the heart and lungs. Run at a conversation pace and limit to 30 mins per session. You may wish to incorporate walking into our runs whenever necessary. Focus on muscular strength and body balance with workouts using resistance band and body weight (pushups, crunches, squats and lunges).

As with every step 0, the important thing here is not to accelerate the process and hinge on the outcome. It is encouraged that low intensity activities can be carried out at a sustainable frequency so that your body continues to ride on the momentum of accumulating fitness. It could be 30min of brisk walking on Mon, 15mins of stair-climbing on Tues, 45min home-based workout on Wed and etc.

If you experience a plunge in fitness when COVID struck and want to get back to fitness again, the easiest thing is to incorporate a mix of easy jogging and fartlek across the week. For instance, you may look to have 3x easy jogs, 1x 20min fartlek (30s hard, 90s easy - repeat until 20min is up) in a week.

How do you maintain strength training without equipment?
Perform calf raises, squats or squat jumps, lunges, leg raises.

How have you been maintaining your fitness during this lockdown?
David: I have been training alone and running at various distances from 5k to 10k at varying pace follow with core exercises target all major muscle groups

How can I improve my speed lactate threshold?
Build aerobic capacity by following a series of activities in succession (reps x sets) How to tell if you're improving your threshold: You recover faster post-workout and you can move faster through the exercises

Since major races are still some time away, should we use the time to just maintain fitness or should we push ourselves progressively, especially when we should only be running around our homes.
Use this time to further strengthen our core for better balance and that translate to the better running form and avoid strain or injury.

What sort of static, equipment free exercises should we be minimally doing to maintain fitness for longer distance running later?
Resistance band and work on our most use muscle group such as the hip flexors (abductors) and quads (adductors).

Do you still maintain your workouts or have them modified due to the lack of access? Eg: intervals no longer on tracks?
David: I will modify and adapt as much as possible. I will still perform interval training but at locations where it will provide a distance that may benefit interval training

Melvin: I will keep the structure of the program but change the focus on the workouts. I could be doing 6x1k at hard effort on the track previously. But I now look to doing 6x1k medium hard efforts along an undulating course or even trails for a new challenge. Try adjusting the outcome-based metrics to a more process-based during this time (deep breaths, quick feet, tall body).

How do you train?
David: I would do moderate running and focus on cardiovascular (aerobic: zone 3-4). The closest or possible race to go ahead would possible the Tokyo Marathon (Mar 2021)) Hong Kong marathon (Jan 2021).

What should be the weekly training regime that includes aerobic, strength and mobility ?
Aerobic (4 sessions/week), Strength (once/week) and Mobility (on all planned sessions).

How to maintain fitness if you run less outdoor?
Staircases or carpark (basement or multi-storey) – AKA train alone.

Does doing Tabata at home really help compared to running outdoors?
Tabata will definitely help in training in a certain way but will not possibly help in long distance training as it will involve repetitive movement and pounding that will stress the cardiovascular.

What are the minimum runs per week to maintain the current fitness?
4-5 times.

Is it necessary to continue running to maintain stamina? Can I just do the strengthening and all other body weight exercise? Is that enough?)
Continue running as this will allow our body to quickly transit to proper training.

Bulk of my activities are centered on runs. How do we keep the runs fresh especially during this period when we're advised to stick to the neighborhood and nearby parks?
Perform a variety of pace (intensity) and volume.

Session 2 Questions

What type of runs are to be done in a typical week?
Hill, interval, tempo and LSD (Long Steady Distance).

How many times per week should running be done and the duration?
Training for fitness 3x/week (40-60mins). Training for race 6x/week (40min-2.5hours).

I am involved in Masters Athletics in 100m, 200m, 400m and possibly hurdles events. Apart from the usual interval speed sessions, what distance running should be included to supplement my training?
David: I would advise you to focus on functional training (core and balance) that focuses on respective muscle groups and involved areas to work in the same manner as they are used in the activity. Eg Repetitive movement incorporating with resistance.

Strength training sessions. Are these necessary?
Yes, and to be done in the gym with the traditional weight training on overall body musculature.

If so, what sort of training should be done?
Primarily, you will focus on the major muscle group and work on an appropriate volume (reps and sets) and intensity (loading).

What other cross training activities should you include to complement running?
Swimming, cycling and rowing which will Improve aerobic capabilities.  

How does one make a suitable program?
You will need to look into your race specifics in relation to your current fitness and expected race outcome. Therefore, frequency (sessions), volume (km) and intensity (pace) are important to chart a reasonable training program.

It’s challenging to chart your progress when there are no races. Will be useful to know more on charting ourselves during this session.
Yes, indeed but it is also the time to reset and chart our fitness to narrow the gap to race condition. Channel to measure: Virtual race + personal time trial (objective+plan).

How to interpret and use the charted data?
Strength and hill training as well as interval, tempo and LSD. There will be activities that we could outperform and underperform due to many valid reasons such as fatigue. Analyse it on the basis of ‘Targeted vs Actual’.

What would you do when you hit a plateau?
David: I will modify my training program or perhaps plan for a longer rest. Plateau may indicate overtraining and insufficient rest that may leads to plateau in training.

We used to rely on gyms and now they are closed, how can we (other than buying equipment) do targeted exercises for our bodies? Say, upper body, lower body.
Push ups and planking with a few variations, crunches and mobility movement with weights

How does one battle the effect of ageing?
David: My goals are to run safely and successfully as possible for as long as possible. This will lead me to wanting to achieve full range of motion, coordination as well as maintaining strength and power. Ultimately, I want to enjoy my training, racing and want to look good

How should I keep track of my progress?
Chart it out with information such as targeted vs actual, time trial, compete in races as well as performing better and more efficiently on your daily chores.

How intense should I keep my workout in order to prevent past knee injuries from surfacing?
Incorporate a lot of rest (passive or active) and no overloading. A good indication of overloading is when we struggle to grind a certain workout and found it challenging. 

How many weeks ahead to prepare for a full marathon?  
David: I would say 6-8 months to finish the race safe, happy and looking forward to another. 

Is it possible to train for both short distance speed and also long distance endurance (i.e 2.4KM vs marathon)? How should training look like for a normal person?
Begin with a tolerable distance and not stressing the overall cardiovascular system. Try low intensity workouts such as walk-run-walk for a beginner and gradually increase the effort not more than 10% per week. 

How to structure the training / exercising program while juggling high load at work and family life?
To begin with, most of us are part-time runners and full-time workers. Firstly, find out if you’re able to commit a reasonable amount of time to a workout. If yes, then determine the sort of workout that would fit into the rest of the activities. The bottom line is to be reasonable and actionable. Start small.  

What is a good combo of percentage breakdown for core exercises, running, plyometric exercises, agility exercises, strength training etc in the training program for middle to long distance runner?
There is no one pill that fits all. A good combo will refer to a balance workout that is distributed out appropriately between sessions which includes rest. I will cluster them into 3 major group such as plyo-agility, core as well as strength and running.

How to retrain after 2 year of lagging training for a marathon? Build up the endurance again?
Yes, there is no short-cut. Start with a short (5km) and steady/slow pace.

I feel very breathless after 30 mins of running. Should I train with heart rate, distance, or by total run duration eg. 1 hour.
Train with HR as this will regulate the training effects and do it over a reasonable pre-determine distance or duration 

How to manage mileage during this period? Instead of running more with more time at hand supposedly, I do more short runs with higher frequencies per week.
That would be a better option with short runs and higher frequency

How many times a week should we cross train during this period especially when mileage isn’t as high? 3-4 times/week.

Is high mileage training the key to success? What is the benchmark of high mileage? 80km or 140km weeks?
David: I would like to look into running efficiency rather than high mileage. I will train on a  programme that produces significant gain in aerobic power and train to the specific event. Secondly, I will want to increase endurance, improve aerobic fitness and to avoid injury. Minimum at least 60km/week taking into consideration of various workouts such as LSD, interval and tempo.

How often should we do strength training?
Once/week.

Considering the confined space and the need for multiple stops and starts, do you recommend running at home? Would recommend running within the neighborhood park.

Do you recommend incorporating the elliptical trainer or stairs climbing into our training? If yes, how often do you recommend?
David: I will incorporate stair climbing on active rest days 

What to avoid to prevent injury when stepping up training?
Increase the total mileage by the week on not more than 10% 

What is the best way to improve your run? (Besides incorporating strength and interval training as well as tempo run.)
It will be also an added value if you may wish to train with friends of equal fitness capacity

How to resume running after circuit breaker?
Well, we train for fitness during CB with shorter workouts and less intense activity. Then up the pace and increase the frequency and effort as you progress.

What diet do you recommend that complements exercising to get the best benefit?
Portion out the meals according to our daily needs. All in moderation and not forgetting water and rest.

How would you determine a suitable personal running load to minimise risk of injury?
Start with a tolerable effort over a specific time.

How to recover faster?
Active rest - walking, cycle, cold and hot bath or sports massage and full rest. Incorporate them in between hard sessions.

How to run a sub 4 marathon in your 40s?
David: Firstly, I will allocate my commitment to training and build it around frequency, volume and intensity.

How do you find the right shoes?
Finding the right fit would be getting to know our feet's structure such as high and low arches or flat foot, bunion (if you have), high upper ankle.  Secondly, consider buying the shoes after walking for 20-30mins as our feet will enlarge during that period to ascertain the right fit. 

What nutrition intake do you recommend after training?
1st hour- important to eat carbs (recovery) and protein to build and repair muscle.

We hope your questions were answered! If not, consider dropping in again during our third and fourth session. See you there! 

About the speakers:

David is a certified running coach and sports therapist with over 15 years of experience working with running enthusiasts. He is passionate in understanding the uniqueness in every runner and helping all to achieve a healthy and sporting lifestyle. His determination to turn his running experience into information for sharing has led to his most recent work with physically and intellectually challenged athletes in the quest to perform their very best.

Melvin started sports participation when he was 21 years old and went on to represent Singapore as a triathlete and long distance runner in the 5,000m and 10,000m events. He was the fastest Singapore in both events in 2015, qualifying for the 2015 SEA Games. Juggling his day job and his young family, Melvin continues to compete as a sub-elite distance runner in local and international marathons. He looks forward to extend his longevity in the sport and inspiring others.

During our second session of Inside the DM Talk, David Shum (Community Lead Coach, Sports Therapist) and Melvin Wong (Former Team SG Athlete SEAG 2015) discussed how one should chart their training and what factors they should take in consideration. They also answered questions from our sign-up form and from the floor. 

There is no one pill that fits all. David recommends starting from backwards- what is your end goal? When is the race you want to run? From there, what is it you want to achieve? Is it to hit your personal best? Do you have other commitments you have to juggle with in the meantime? Do you have any injuries or otherwise? After all, David emphasizes that we are full time workers and part-time runners. Not many of us would be privileged enough to be full time runners. 

Frequency, volume, intensity are the three pillars of a training regime. Depending on when the race is, one has to work backwards to determine time and duration. For instance, when do you want to start training? Based on these three pillars, one can do interval, hill, LSD (Long Steady Distance) runs. You should not overload or over train, do watch your reaction to training. 

In charting a training program, David typically has people do a general preparation, some core training then specific training and in the last month, race specific training. For the training, he toggles between volume and intensity. At Safra where he is a coach, the frequency is set at 3 times a week. If there is a day with high volume, then the next training will have lower intensity. 

Assuming there is 12 weeks left to a half marathon, David will break it down into 3:6:3- 3 weeks of general preparation, 6 weeks more on volume and 3 weeks of race mode such as time trial. This time trial would take place in the first of third weeks and would not be the full distance but more of 10 km to solve any teething issues and to give one a mental edge. For the 6 weeks, David would focus on volume. So high interval workouts, tempos of 10 km and LSDs. He would not look at intensity but some intermediate runners would want to touch on that. 

Each one of us has a different way to approach training, what’s important is to note our current capabilities and to chart out our ideal performance. Of course, reality will come into play but it’s good to have something to work towards. 

How do you chart your progress in this period when there are no races? 

David recommends to note your current status- if you have any strains or injuries. If you do, chart your training around these constraints. If you’re completely healthy, you might want to go for a time trial and from there, you want to see if you want to either load up your training or maintain your current schedule. There are also virtual races, you can sign up for those for something to commit to and work towards. 

On the other hand, Melvin thinks it’s a good idea to determine the segment of the training block you’re crafting for yourself and find a measure to monitor the success of your training. For instance, you could want to be in good shape for 5 km or 10 km. Your training block could be 4 weeks or 6 weeks. After this training block, you can do a time trial of maybe 8 km if you’re working towards a 10 km run and note your pace, effort, what’s the outcome (time, heart rate). Essentially, you access your training based on your outcome. 

How does one maintain mileage during this period? Does one do more short runs with higher frequency? 

David thinks it boils down to frequency, volume and intensity. He thinks that doing frequent short runs will help you build up to being able to do longer runs. However, if it is your goal to do longer runs, he suggests tweaking the frequency and upping the intensity. 

Melvin would base his training around his lifestyle and during this period. He would stick to a run a day and a short core training if he can squeeze it in. He encourages everyone to take a look at their athletic goals versus your lifestyle and what you can afford to come up with a middle line. It’s hard to strike a balance because it goes up and down but it’s good if you can find a sweet spot.         

Sharing sessions from the floor: 

Syafiq talked about juggling training in the period of Ramadan. He has toned down his intensity and tweaks his workout based on how he feels- if he feels good, he will up it, if not, he will just maintain. He mentioned training just before his pre-dawn meal and before breaking fast. Essentially, Syafiq’s sharing was about working around your current schedule and limitations and finding a schedule that works for you. 

Christopher shared about his story from charting a Standard Chartered Marathon in 4:30 then to flab and how he’s getting his fitness back. His push factors are to get his fitness back and to look good, feel good. He emphasizes that you have to do the first push-up. He does HIIT and eats less now. For weekends, he ups the intensity and also pushes himself more. 

Tennessee is a working mom. Her day starts early in the morning. She does the housework, tends to her kid’s meals, does strength and resistance training, takes a shower then starts work. Most of the time, she does her runs at 12pm because that’s her only free time. She tries to run every day but is taking it easy these days due to a strain. She loves the sun, so afternoon runs are not a problem for her. 

Henry is a Singapore Masters runner in sprint and throws events. He came from a triathlon background for 10 years then went back into athletics in the last 5 years. 100s, 200s, 400s and also shotput and javelin. He went hard on intensity when he was younger, which resulted in injuries such as shin splints. He manages this by going with 70% intensity in his training rather than going full out. He also does yoga. His transition from long duration runs to sprints was not easy but as he mentions, it’s about the trade offs. 

Is high mileage the key to better timings? (For instance, 80km and 140km to get a 3 hours timing at marathons) 

David mentions running efficiency and support points- does one have adequate hydration planned? Aerobic power would be needed for these events. You would also have to take in consideration what event you are training for. If you’re training for 10 km, 21 km or the full marathon 42 km, 80 km would be a lot and 140 km might be too much. It goes back to how you want to improve your endurance, aerobic fitness and more importantly, to avoid injury.

Melvin shared about being a triathlete for 7 years. Swimming is a technical sport and he struggled with it because he came into sports after finishing the army. He then shared a sport of a Australian athlete who trained to compete at the Olympic level for triathlons by swimming 60 km a week. There is an element of truth of having the duration of training. Melvin thinks there has to be a duration to training but not necessarily mileage.

For instance, people would take different timings to finish 100 km. Essentially, Melvin emphasized that it’s about how many hours you put into training each week. He also shared another story of his two marathons 2:41 timing 2 years apart. The first was done with short long runs, 24-28 km runs at a fast pace. For the second program, he did training with bigger volume and less intensity. There is no one clear golden rule that running 100km or more will give you a timing of 3 hours at a marathon. 

“The key point here that I learnt over the years is that we need to be realistic and practical about our bodies,” Melvin highlighted. His mileage is 100-120 km a week because it’s what his body can handle and what his lifestyle and other commitments can accommodate.          

How much time do you take off before you have to reevaluate your training? 

David will go back to frequency, volume and intensity. He will spend more time on intervals and tempo if it’s a 10 km distance. His advice is to adjust the frequency, volume and intensity based on your goals and what you want to achieve and work around it accordingly. 

As for Melvin, 3 days is a threshold and limit to not training, when he would start to feel running to be a bit foreign and something his body needs to readjust again. His suggestion is that when you take three days or more off, to start off small or slow such as doing a walk or jog to reintroduce the notion of running to the body again. Take two days to walk and then a walk-jog then a low intensity run over 2 days. After doing so for 4-5 days, work it up to a run. 

He shared his experience of having a virus attack after the Gold Coast Marathon where he was bed-ridden for 10 days. The only movement he did was to the toilet during that time. He could only walk 5 minutes out of the door and back after the worst has passed. “Take baby steps to condition your body,” he said and that it is a very smart tool that will accept the conditioning. 

Through these sessions, David and Melvin hope to share their experience and expertise to help runners not make the same mistakes and to help them reduce the time taken to reach their goals. Join our sessions for the full insights. Our next session is on “Tracking Progress and Injury Management”, more information to be released soon. 

In the first session of Inside the DM Talk, David Shum (Community Lead Coach, Sports Therapist) and Melvin Wong (Former Team SG Athlete SEAG 2015) shared about ways to maintain fitness during this strange time. Through a conversational talk show style of hosting coupled with some light and easy banter, the two men shared not only practical advice but also feeling a lack of motivation due to the covid-19 situation and its measures.

However, one of the main takeaways of the talk is that athletes adapt and they have shared ways in which they have worked around the situation and feeling unmotivated. Here are some of the key pointers from the talk. 

During this period, it is normal and common to feel unmotivated or sluggish. 

With new measures and the general negativity during this period, it is normal to feel like not wanting to run, especially since there are no races during this period. What’s important is to upkeep your fitness by doing more beyond running such as core exercises, using a medicine ball, resistance bands and more. Remember that you are not alone and on tough days, you can just do the bare minimum- a lousy run is better than no run at all. Be kind to yourself during this period. 

Incorporate home-based exercises into your routine.

A good number of us are working or studying from home, spending a long amount of time sitting a day. It is good to include strength and mobility based exercises at home, whether it’s after a long day of work or even during midday. Many people tend to neglect stretching during the time you can run and it would be good as part of your fitness routine. This is a good time to also focus on areas you might have neglected such as single leg mobility exercises. 

Find new and creative ways to keep running exciting for you. 

Whether it’s finding a new place to do your interval training such as a nearby hill or running in more isolated areas like an industrial park, there are always ways to revitalize running in your neighbourhood. Who knows, this might be a good chance for you to learn more about your neighbourhood and discover paths you have not run before. 

It’s okay to indulge in fast food and sweet desserts like cheesecake and tiramisu but do so in moderation. 

Melvin enjoys the occasional Mcdonalds while David listed cheesecake and tiramisu when a topic about fast food came up. After all, training is not easy and it is acceptable to treat yourself if you do feel like it. The key word Melvin emphasized is “moderation”. 

So, should runners keep up their intensity or should they scale down? 

David and Melvin think maintaining fitness is key right now compared to training to be competition-ready. The straightforward answer will be there are no races in sight for the next 3-4 months, hence trying to achieve a competition-ready level now will mean holding that peak over an extended period of time - which will be very difficult even for the professionals. Putting yourself in a race-specific training intensity will mean a higher load and stress on the body, which inevitably leads to injury and/or mental fatigue. 

Always remember that athletes can adapt, whether it be to the weather, new training routines and new intensities and whatever else. Melvin shared Coach Tinman’s advice of “Keeping the ball rolling” and to keep the momentum going, even if we have to start from ground zero. Stay tuned to the next session for more details on how exactly to cater your routine to be race-ready when the races come back. 

For more detailed sharing and personal anecdotes from David and Melvin, do join our Inside The DM Talk series running for the next three Thursdays. Covering important topics this circuit breaker period in a light conversational way, David and Melvin are sure to keep you comfortable and engaged. Find out about the next session here.

We have concluded our first session of Inside the DM Talk (more here if you're new). We hope you enjoyed it and that it brought you insights on how you can maintain your fitness during this period. After giving some ideas on how to go about exercising and continuing to upkeep your training, David and Melvin would like to share tips on how to chart one's training.

It is possible to exercise when you feel like it or to just run more so you can hit better timings or work towards a milestone. However, what is the way you can plan a suitable program for your current fitness within the confines of the circuit breaker measures and new norms?

After all, by planning a good workout schedule and routine, you can train efficiently and effectively without running the risk of injuring yourself. Additionally, while it is important for you to train, it is also as crucial to give your body time to rest and recover.

21^st May, Thursday, 5pm

“Charting your training”

How we can plan out a suitable program for ourselves using the space and equipment we can access currently.

Preview from David and Melvin: 

The 2nd session on charting your training will provide a glimpse of how to determine the intensity levels based on current fitness and environment rather than races (again, because there is no races in sight). The intensity level and the frequency of such sessions will be determined by how much you have done previously and how you are coping with your current training load. Environment will be a key factor as you need to be creative in identifying the right venue, tool and even time of the day to do your training.

The aim for every runner is really to perform at his/her peak when the race is on and underlying understanding is really to work towards such an outcome. David and myself will be thrilled to share on how we can accelerate such a process without compromising on the health and mental well-being of each individual. We hope that every runner continues to enjoy their runs for as long as they can in their best possible physical and mental-being.

Sign up here today. Registrations will remain open until 3pm, 21/05/2020. If you do not receive the sign-up link by then, please contact enquiry@runmagazine.asia .

About the speakers:

David is a certified running coach and sports therapist with over 15 years of experience working with running enthusiasts. He is passionate in understanding the uniqueness in every runner and helping all to achieve a healthy and sporting lifestyle. His determination to turn his running experience into information for sharing has led to his most recent work with physically and intellectually challenged athletes in the quest to perform their very best.

Melvin started sports participation when he was 21 years old and went on to represent Singapore as a triathlete and long distance runner in the 5,000m and 10,000m events. He was the fastest Singapore in both events in 2015, qualifying for the 2015 SEA Games. Juggling his day job and his young family, Melvin continues to compete as a sub-elite distance runner in local and international marathons. He looks forward to extend his longevity in the sport and inspiring others.

Since the start of the circuit breaker measures on 7 April, you may have been inundated with overnight "chefs and health gurus" dishing out meal recipes that seem Instagram worthy.  But while these recipes and dishes may look good, would they provide you with a balanced nutritional intake that you need?

To ensure that you are equipped with credible information, RUN Singapore recently conducted an e-mail interview with Cheryl Teo, a Sport Dietitian from the Nutrition Team at the Singapore Sport Institute (SSI).

RUN Singapore: What nutrition bits should we look to include in our food, especially during this period?

Cheryl: During this period, it is important to keep a well-balanced and colourful diet, rich in a variety of fruits and vegetables, as this will ensure a wide range of phytonutrients and antioxidants that are essential for protecting and boosting our immunity. We should also prioritise the health of our gut, the body's largest immune organ, by maintaining a diet rich in fibre, resistant starch and probiotics. This includes taking wholegrains and legumes, fruits and vegetables, and fermented products like kimchi, yoghurt and miso.

Beware of emotional eating, like stress or boredom eating. Instead, leveraging mindfulness techniques and strategies to maintain mental wellness can be particularly helpful as they indirectly influence nutritional behaviour, in addition to one's overall health and wellbeing.

Also remember to follow safe food handling and food storage practices.

RUN Singapore: Going to the supermarket now can possibly be a chore with queues, temperature checks and contact tracing initiatives.  If we can go to the supermarket only once a week, what should we stock up on?

Cheryl: My advice would be to plan for the week's meals and craft a shopping list to ensure a quick and efficient shopping trip. As a guide, I have listed some pantry items that are budget friendly, versatile and nutritious in the table below:

These pantry items also store well and will help families to minimise the need for multiple shopping trips.

RUN Singapore: Should we pop extra supplements and vitamins during this period? What else should we be aware of?

Cheryl: It is very important for people to maintain not just a balanced diet, but also a balanced lifestyle. This includes adequate nutrition, physical activity and sleep. Therefore, I would encourage people to focus on the fundamental essentials of what is needed by adopting healthy lifestyle habits instead.

To achieve sustainable lifestyle changes, it helps to craft goals that are Specific, Measurable, Achievable, Realistic and Time bound (SMART).

RUN Singapore: What else can we do - nutrition-wise - to generally keep our mental wellbeing intact?

Cheryl: Improving sleep quality and being well rested can improve mood and mental wellbeing. Here are some tips that can help improve your quality of sleep:

1. Avoid caffeine after 3pm if you are sensitive to caffeine
2. Have two kiwifruits or a glass of warm milk before bed to increase melatonin production
3. Create a conducive sleep environment by eliminating light and sound, and keeping it cool.
   

RUN Singapore: Do you have any other recommendations?

Cheryl: I would like to emphasize the importance of a healthy and balanced lifestyle. Good nutrition is important but it also needs to be accompanied by good sleep and frequent exercise. Our SSI Sport Science recently introduced the "When My Circuit Broke" series, which shares tips and strategies on how people can improve their physical and mental wellbeing.

Catch me and my Nutrition Team on Wot'Cha Cooking on Get Active TV every Tuesday and Thursday or on ActiveSG Circle as we showcase easy and nutritious recipes that focus on health and performance.

As we adapt to spending more time at home during this period, it would be good to maintain good nutritional habits - or start, if we have not done so.

The global pandemic has changed life as we have known it before. Many countries are implementing measures that keep their citizens indoors and isolated from each other to prevent the spread of covid-19. Here in Singapore, we are now currently on our extended circuit breaker. Some of us may have adjusted seamlessly to the new changes while others may still be struggling to adapt.

In light of this, David Shum (community lead coach, sports therapist) and Melvin Wong (former team SG Athlete SEAG 2015) have decided to pioneer an initiative held in conjunction with RUN Singapore that will help keep the running community engaged and to forge solidarity during this period. Arranged like a talk show, David and Melvin will share about the given topic before addressing any questions or concerns that you may have.

Inside the DM Talk will be a four part series with the topics interlinking with one another. Each session will start off with a main topic discussion, a Q&A from our sign-up form or any Facebook or Instagram direct messages and finally, a Q&A from our live audience.

This is the schedule for Inside the DM Talk:

14^th May

“Maintaining fitness during this strange time”

Unique situations call for creative solutions. Let’s discuss about how we can maintain our fitness level around the current limitations.

Post Session Article: Tips to Upkeep Fitness

21^st May

“Charting your training”

How we can plan out a suitable program for ourselves using the space and equipment we can access currently.

Charting Your Training Article
Post Session Article: Tips to Chart Your Training
Session 1 and 2 Q&A

28^th May

“Tracking progress & injury prevention”

What is a good way to monitor our progress given that we are training somewhat differently? What are the measures we can put in place to prevent injury? 

Tracking Progress & Injury Prevention
Post Session Article: Tips to Track Progress & Prevent Injury

4^th Jun

“Getting motivated”

How can we stay motivated through an extended period of time?

Getting Motivated
Post Session Article: Tips to Get Motivated

Both speakers have been running for more than a decade and are well qualified to give advice or share their experiences about running and taking part in marathons. Beyond running, they have full time or adjunct jobs and both speakers are married with children. They are well accustomed to having to juggle work, family and running and their own stories may be something that you can relate to.

Join them to hear their thoughts and the wisdom they can give on up keeping your fitness in these times.

Sign up for the fourth session Getting Motivated here today (find out more here). Registrations will close on on the day of the session, 6pm and you will receive the link for the Zoom meeting by then. Please contact enquiry@runmagazine.asia if you do not receive the sign-up link.

About the speakers:

David is a certified running coach and sports therapist with over 15 years of experience working with running enthusiasts. He is passionate in understanding the uniqueness in every runner and helping all to achieve a healthy and sporting lifestyle. His determination to turn his running experience into information for sharing has led to his most recent work with physically and intellectually challenged athletes in the quest to perform their very best.

Melvin started sports participation when he was 21 years old and went on to represent Singapore as a triathlete and long distance runner in the 5,000m and 10,000m events. He was the fastest Singapore in both events in 2015, qualifying for the 2015 SEA Games. Juggling his day job and his young family, Melvin continues to compete as a sub-elite distance runner in local and international marathons. He looks forward to extend his longevity in the sport and inspiring others.

The original circuit breaker measure has ended now, and there is still more than a month more to go for its extension. In the recent few weeks, the laws on exercising outdoors get updated every couple of days, and they get stricter each time. At the point of writing, the basic rule is to stay at home and exercise indoors. Should you need to exercise outdoors, please do so alone - not even with members of the same household - and within your neighborhood. You may remove your mask during a strenuous exercise but you need to put it on after.

If you are the type that trains outdoors for your upcoming races or if you’re a gym freak or a faithful studio goer, it is likely that you cannot wait for the circuit breaker to end on 1 June, and return to your previous exercise routine. But what are the chances that your favourite gyms or studios or postponed events going back to what they were anytime soon?

Well, there has been no word from the authorities here. However, let us look at how other countries handle their easing of restrictions. In Germany, fitness studios remain shut, and gatherings of more than two persons are disallowed. France is reopening itself in waves, and large public gatherings - now still banned - would be the last to be lifted. China requires its citizens to update their health status on a phone app and then subsequently applies surveillance. Malaysia has hinted that it will not allow large public gatherings of up to six to twelve months upon lifting of its current movement order.

In our local context, we are usually being dropped with hints prior to any major decisions. For example, students had a trial day of home based learning the week before it became a full-on scheme for now, the road payment gantries were switched off before the circuit breaker is being extended, and cloth masks were provided to all residents before making them mandatory when we are out. SportSG recently introduced a new ActiveSG Circle web portal to keep us all active while we stay at home.

Feeling overwhelmed? Yes, that would be natural. But let us focus on the positive takeaways. Whatever the terminology - circuit breaker, emergency, movement control order, lockdown - that is being used in Singapore as well as other countries, brands in the health and fitness industry are aggressively going digital in this period.

Specifically, many brands now offer limited-time virtual or online classes to engage their existing customers and to woo new ones - for free! It is currently the consumers’ market; you can e-attend these trial classes from home. Furthermore, country borders have become irrelevant; you are not restricted to choosing classes or trainers from Singapore only. For example, you may choose a certain yoga lesson from an Indian studio that is not available locally, or a pilates class from a gym in Thailand because of a popular trainer. Or if you usually do your workouts at odd hours, then you now have the liberty to choose classes from Europe or USA too.

There are three types of virtual classes on offer today and their formats are still evolving. First up is a recorded session that typically lives on Facebook, Instagram and other social media channels; you can access them on-demand. Next would be live streaming sessions - similar output to a recorded session - but done real-time to have some sense of community. On Facebook or Instagram live sessions, you would be able to check how many others are watching them at the same time as you. Finally, we have the virtual private sessions.  These are done using applications such as Zoom or Google Meet, and there are real-time interactions between trainers and students.

Free online fitness classes available for you:

Singapore

ActiveSG Circle by SportSG is your starting point to get acquainted with your online fitness journey. Within this site, you can consider their GetActive TV Live sessions or recorded ones. And if you want to sign up for free virtual classes on Zoom, you may want to register for their upcoming classes. There is so much content in here to keep you occupied throughout the circuit breaker period and beyond. Fitness First Singapore conducts Facebook live sessions about thrice a week including their renowned Les Mills programs.

Thailand

Thanyapura Sports and Health Resort, the famous sports training centre in Phuket, offers free online sessions on anything from HIIT to running drills to isometric strength workout twice a day on weekdays. Absolute You focuses on yoga and pilates. Both these channels conduct their workout in English language. Fitness First Thailand and Jetts Thailand offer up to four classes each on a daily basis. Classes are conducted in Thai language but fret not, they are fun and you will enjoy them.

Malaysia

Sports personalities dominate the online fitness classes. On Instagram, you can find classes conducted by national triathlete Sue Teoh and adidas Runners captain Awan Run. Facebook live sessions include daily yoga sessions by Sue Kay and The Running Plan.

Brands

If you have affinity to specific brands, Nike offers its Nike Training Club app premium version for free. Adidas too offers it Runtastic premium membership free for 90 days. You may check on Google Play and Apple App stores.

The list above is not exhaustive. You may already have in mind a gym or class that you like prior to the circuit breaker but was not willing to commit to. Now is the time to search for those classes again, but on a virtual platform.

When our circuit breaker measures end, things will change. Social distancing may stick around for a while, so in-person training classes may be limited. We need to get used to the new norms; the quicker we adapt, the easier it would be for us. Virtual free classes will not be here forever. Brands and businesses need to monetise and sustain. Well, while these classes are free for now, why not give them a try out and see which ones work for you?

Designed specifically for outdoor use, Polar Grit X is the tool that will help outdoor enthusiasts push their boundaries. It is lightweight (64 grams) and powerful with its ability to run 40 hours of continuous training, making it the perfect companion for extended adventures or ultra events.

Reasons why Polar Grit X will enhance your outdoor training:

• Hill Splitter feature: Automatic detection of uphill and downhill segments, along with detailed ascent/descent performance after each session

• FuelWise^TM feature: Tailored, automatic nutrition and water refueling reminders to maintain proper energy and hydration

• Komoot integration for route sourcing and turn-by-turn guidance, 2-day weather forecasts for advance planning

These features will ensure your training sessions are not only effective but also to allow you to take charge of ensuring you are carrying out your peak performance. Polar Grit X will assist anyone who is out there in nature or exploring the urban jungle.

Here are some other useful performance and Polar Smart Coaching features including:

• Polar Precision Prime™: Tracking of your heart rate

• FitSpark™: Training guide with ready-made daily workouts that match your recovery, readiness and training history.

• Nightly Recharge™: An overnight recovery measurement that helps you make optimal choices in your everyday life to maintain overall well-being and reach your training goals

• Training Load Pro™: Track your training and prevent over- and under-training by monitoring how your session strains the different systems of your body

• Sleep Plus Stages™: Sleep stages and sleep quality tracking

• Running Power: Polar’s unique wrist-based measurement monitors your muscular work rate while running, enabling you to hit your perfect run intensities every time

• Polar Flow: Our web and mobile app is the hub on which you review overall training status, analyze training results and plan training sessions in detail

Gearing up or a trail run or planning to do stair climbs? Polar Grit X is the perfect match to give you the highest calibre results and performance tracking. Get it here in black and green in size M/L and white in size S/M for $689.

We are only in the second quarter of the year yet we have been inundated with new vocabulary and abbreviations comprising social distancing, circuit breaker, EOs, SHN, LOA, HBL and WFH. In short, given the current pandemic situation we are in, we have to stay at home and only go out for essentials.

The reality literally “hits home” because everyone’s home condition is unique. Some may have the luxury of living in a big house with space and privacy for each house dweller, while some may include multi generations living under the same roof in a small apartment. Yet others may be living alone and feeling isolated. It becomes easy for negative feelings to creep into our minds and affect our mental health. To maintain positivity, studies have shown that we would need to keep ourselves active and have proper nutrition.

Fortunately, SportSG and Health Promotion Board are conscious of the impact of persons staying at home for a long period of time and quickly introduced programs of health and wellbeing suitable for the whole family. While we may be active as individuals, our family members may not be as enthusiastic as us. However, let us take this circuit breaker period to bond with people that are closest and dearest to us.

Let’s get started.

ActiveSG Circle

The ActiveSG Circle is a new initiative started during this circuit breaker period by SportSG with the intention of bringing everyone on a personalized health and wellness journey on a single platform.

It is an excellent resource that includes lots of YouTube videos to get everyone - from kids to the elderly - away from that couch and up and about to burn some calories. From general fitness and wellness moves to specific sports skills, there is something for everyone.

If watching something “live” is your thing, then you may check out GetActive TV Live with a programming schedule. You can also join virtual classes and interact with SportSG coaches in real time! At this point of writing, there are still many “coming soon” tabs covering the different themes of health and wellness, 14-Day Yoga and other fun stuff; so we can expect more content on ActiveSG Circle.

Still unsure if you able to make a health commitment journey? No worries, let’s take baby steps with the daily 60-second challenge.

Active Enabler Programme

The Active Enabler Programme (AEP) is an annual initiative under GetActive! Singapore, a week-long celebration of National Day through sport launched in 2016. Typically, the programmes rolled out in previous years included on-the-ground events.

With the current COVID-19 advisories on staying at home and social distancing in place, the AEP has now been tweaked under the theme of “GetActive!@Home”. Grants under this AEP are open until 8 May to invite Singaporeans to create innovative home-based activities and programmes to stay active and united as part of its annual GetActive! Singapore campaign.

Selected proposals may receive up to 100% funding support. You may find more details of this grant on AEP GetActive!@Home. So, now is the time to put on your creative hats and do something fun and healthy.

The circuit breaker has been extended to the 1^st of June. Some of us may not adapt well to working from home, some find it a welcome relief, yet others may be anxious to be at home doing nothing. Regardless, we know that our mental wellbeing is a function of our physical fitness. With health programmes now readily made available to us, let’s keep our chins up and stay #SGUnited during this #circuitbreaker.

Have you ever wondered if there is a ‘healthy’ sugar that would get a nod of approval from nutritionists? Before we get to that however, let us first find out more about the table sugar an average household consumes in Singapore.

Back in the mid-20^th century, before the proliferation of other artificial sweeteners, table sugar was the predominant sweetener in a person’s daily diet. Sugars in Singapore originate primarily from sugarcane grasses that are crushed in the mill and the juice collected is purified. It is then brought to a boil, producing thick syrup. Eventually, sugar crystals are extracted by centrifuge, leaving behind dark, sticky liquid called molasses.

Common Sugars Compared

1. White granulated Sugar. It is refined and contains 99.9% sucrose with all other minerals removed.  
2. Caster Sugar. It has the same composition as granulated sugar but the crystals are smaller in size. This is purposely created for baking purposes so that the crystals dissolve rapidly.
3. Icing Sugar is white sugar ground to fine powder. This is to ensure quick dissolving and smooth icing.
4. Raw Sugar is made from cane juice. Like white sugar, it contains 99% sucrose. Yes, it does have a few minerals but are insignificant to provide any health benefits.
5. Brown Sugar contains 95% sucrose and 5% molasses. Hence, the molasses provide a light toffee flavour and moistness. However, there is also no great nutritional benefit over white sugar. This also applies to gula melaka, muscovado, demerara, rapadura and black sugars that are often preferred for baking.
6. Fructose powder contains the same calories as white sugar but is slightly sweeter. Therefore, it can be used in lesser quantities to achieve the same degree of sweetness. It is often marketed as ‘natural cane sugar-free’. It has a low GI of 15 which is often highlighted in its marketing. However, there are drawbacks and may cause abdominal discomfort in some.
7. Glucose powder is a white crystalline powder with a GI of 100 (i.e. the maximum). At 100, glucose is rapidly absorbed into the bloodstream and stimulates a fast insulin response. Athletes often notice glucose termed as dextrose. It is essentially a marketing strategy; washing off any association with glucose’s bad name. Blood glucose levels are rapidly raised and replenished upon ingestion. Glucose is the simplest form of sugar and is the body’s main source of energy.

Nutritional Facts for Sugars

Per Serve:

One level teaspoon of white sugar contains 16 Calories, 0g protein, 0g fat and 4g of carbohydrate, 4g of sugars, 2g fructose and 2g glucose.

Per 100g:

Approximately 310 Calories, 0g protein, 0g fat and 100g of carbohydrate, 100g of sugars, 50g fructose and 50g glucose.

As an athlete

As a trained person, your response to sugar is different than the average untrained individual. Your body can handle sugar better than the body of the less fit, sedentary person. If you enjoy a glass of orange juice, a flavoured yogurt, or an occasional cookie, the sugar is unlikely to send your body into a huge sugar high and crash.

Sugar can even be beneficial during training, such as during long endurance exercise. Sugars in gels and sports drinks are absorbed quickly and help maintain steady blood glucose levels during long runs. Marathon runners can perform better with some type of sugar-fix.

As you exercise, your body makes many positive physiological adaptations, including your body’s response to dietary sugar. Exercise helps your body become more sensitive to insulin, the hormone responsible for bringing sugar (glucose) into your muscles. Thus, you need less insulin to be able to utilise glucose and your body can handle sugar efficiently.

As a trained athlete, you are better able to use sugar throughout the entire day, not just during exercise. The World Health Organisation (WHO) recommends no more than 10% of your calories come from added sugar. This means that if you are eating a 2,500-Calorie diet, you can have about 250 Calories from sugar per day. This does not include sugars naturally found in food such as fruit or 100% fruit juice. However, remember this does include things like gels and sports drinks. So if you consume 2 gels and 330ml of sports drink on a long run, that counts towards your daily limit.

The Bottom Line

Despite several colours and flavours, the nutritional value of these sugars is very similar. Sugar will still be sugar, regardless if it is white, raw or brown. One teaspoon will give you about 16 Calories.

In fact, they are all sources of sucrose, glucose or fructose. They can also be packaged as a combination. The vitamins, minerals and antioxidants available from sugars are minimal and usually cannot be quantifiably measured.

Dietary guidelines around the world all suggest that we limit our intake of sugar as well as foods with added sugar. However, you do not need to cut out all sugars. Instead, take measures to reduce foods that are correspondingly low in nutrition or easy to overeat. Such examples are cakes, soft drinks and candies.

A better option will be choosing foods with higher nutritional profiles such as flavoured yogurts and milk that give you important nutrients like protein and calcium. Also, use minute amounts of sugar to enhance flavours of nutritious foods. For instance, a thin spread of jam over toast or sprinkle sugar over high-fibre cereal to make it more palatable.

TIP: On a label, “sugars” means the total of what’s natural PLUS what’s added. Look at the ingredients list to see if any forms of sugar are at the top of the list. Sugars can appear as glucose, dextrose, fructose, sucrose, maltose or fruit juice concentrate.’

The Patagonian International Marathon® and Ultra Paine are running events taking place in Chilean Patagonia, Province of Última Esperanza (Last Hope), in the surroundings of Torres del Paine National Park. Patagonian International Marathon® is a road running event while Ultra Paine is a trail running event. Celebrating their 9^th and 7^th edition respectively, these two events have converged thousands of runners worldwide to the southern tip of Patagonia to run in one of the most pristine planes on the planet.

The Patagonian International Marathon® and Ultra Paine will take place on Saturday, September 5, 2020 and 26 September, 2020 respectively. For Patagonian International Marathon®, the distances are 42K, 21K, and 10K and for Ultra Paine, the distances 80K, 50K, 35K, and 14K.

The shared finish line for all distances will be located at the spectacular Hotel Río Serrano (#TheAmazingFinishLine). Similar to last year’s edition, the 2020 race route will be located to the South of the majestic Torres del Paine National Park. The magic of running in Patagonia, together with runners from around the world and the adventure of confronting a restless, and sometimes even hostile, climate will continue being the essence of the event.

Geographically, the events are developed in the American continent’s extreme south, at 51° south latitude, in a prime location of Western Patagonia, to the East of the Great Southern Ice Field and South of Torres del Paine National Park. The closest city to the events’ race zone is Puerto Natales, located 250 km to the North of Punta Arenas, which is the region’s capital.

Whether you are an elite runner or just an enthusiast, you will be welcomed here! We invite you to live a different experience. Come feel the energy of nature.

 PATAGONIAN INTERNATIONAL MARATHON 2020

Location: Puerto Natales, Patagonia – Chile
9th Edition: 5 September, 2020
Race Distances: 42K - 21K - 10K

Registration portal web address: www.patagonianinternationalmarathon.com

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ULTRA PAINE 2020

Location: Puerto Natales, Patagonia – Chile
7th Edition: 26 September, 2020
Race Distances: 14K - 35K - 50K - 80K

Registration portal web address: www.ultrapaine.com

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After sustaining a sports injury, most patients are eager to get moving again – whether it is returning to their sport or daily functional activities. Dr Gowreeson Thevendran, an orthopaedic sports surgeon at Mount Elizabeth Novena Hospital, shares his medical perspective on how to achieve a faster recovery after a sports injury.

Regardless of the type of sport or the level that you play at, injuries are unfortunately part and parcel of playing sports. Getting help early and having a focused strategy for recovery is instrumental towards enabling an early return to sports.

Here are key factors to consider when dealing with a sports injury:

Prevention is better than cure

The vast majority of sport injuries can be avoided by doing some kind of warm-up, consisting of either some cardio or stretching prior to the sport. Soft tissues that have been warmed-up and stretched before activity are far less likely to get injured during the sport.

Cold therapy and elevation

The mnemonic RICE which stands for rest, ice, compression and elevation is key to treating an acute soft tissue injury.

In the immediate phase of a sport injury, there is swelling, redness and warmth that results in pain. Cold therapy (icing) helps alleviate this while compression with a soft bandage limits swelling. Elevating the injured area is critical even up to first 48 – 72 hours after the injury, as it reduces swelling due to gravity.

The objective of early RICE therapy is to control the initial inflammation and get the healing process started early.

Allow healing

An injured body part will struggle to heal if it is repeatedly used after an injury. Pain is an excellent indicator of an ongoing injury and should not be ignored, even if that means restingfrom daily functional activities or sports.

It is often best to immobilise the injured area with a splint or brace and rest it completely to allow complete healing. Continuing to use the injured body part may aggravate an acute injury and turn it into a chronic one.

Get a diagnosis and understand your injury

Minor sprains or tears typically improve significantly after two weeks of rest and a break from sport. A lack of improvement should warrant a consultation with a sports doctor.

A thorough clinical examination and imaging (x-rays/scans) will confirm the diagnosis and help focus the rehabilitation strategy to enable a faster recovery with no complications. Understanding the nature of the injury also helps enormously with the mental preparation during recovery.

Early range of motion exercises

Once the initial inflammation has settled, early movements of the joint to restore a full range of movement is critical. This exercise regime is best implemented under the supervision of a specialist or physiotherapist who will ensure the appropriate milestones are achieved. A premature return to sport while joint motion is still limited can predispose the patient to further injury.

Regaining a normal walking pattern and muscle strength

A normal walking pattern means that there is a normal weight transfer from the feet to the knee, hip and back. An abnormal walking pattern could be due to pain, weakness or muscle imbalance, and must be addressed before returning to sports.

A period of rest and disuse typically results in muscle wasting, sometimes even in uninjured body parts. A key component of muscle strengthening is resistance training which improves balance, reflex control and endurance in the injured tissues. This is often implemented along with conditioning and endurance training to prepare the injured area for a faster return to sports.

Supplements and a healthy diet

There are numerous foods and supplements that help the body heal faster after an injury. Protein-rich foods such as meat and fish enhance the body’s muscle-building process. Citrus fruits and dark leafy greens rich in vitamin C help produce collagen that rebuilds tissues, and has anti-inflammatory properties. Omega-3 fats from supplements limit excessive inflammation and helps speed up recovery. With bone injuries such as fractures, taking more calcium-rich foods and vitamin D from sunlight exposure is essential.

In summary, an early recovery from a sports injury requires managing the early healing process of the injured area and a having tailored rehabilitation strategy. Seeking help and guidance from a specialist while being careful not to further aggravate the injury can make all the difference in recovery time.

About the writer:

Dr Gowreeson Thevendran is an orthopaedic surgeon practising at Mount Elizabeth Hospitals and Gleneagles Hospital, Singapore. His sub-specialty interests are foot and ankle surgery, trauma/fracture surgery and the treatment of lower extremity sports injuries. He is particularly skilled in minimally invasive foot and ankle surgery.

Unless you are living on a different planet, COVID-19 would definitely have affected you in one way or another. Work From Home (WFH) schemes, social distancing and TraceTogether are just some of the terms that we are adapting to in the last couple of weeks. Businesses are impacted. Even going to ActiveSG gyms - with two rounds of capacity reductions - take some getting used to. Initially, the government imposed a ban on any events with more than 250 persons by end of June; then another bill was passed disallowing any gathering of more than 10 persons until end of April, and subject to a review.

Further ashore, borders are quickly being closed. Malaysia is now on a Movement Control Order (MCO), Thailand is in a state of emergency, Australia has many restrictions and USA and and Europe are having lockdowns and are the new epicentre for this deadly virus. China and South Korea seem to manage to contain the situation. But lack of speed and transparency in Indonesia, Myanmar and Laos may cause implosions to happen. The countries and continents mentioned hold popular races that runners based in Singapore would look forward to.

So, what does it mean now for the active sports communities? Most of the races planned for the first half of 2020 are either cancelled or postponed, with rescheduled dates being bunched up around the last quarter. Refund policies for registration fees, airlines and hotels can be ambiguous or unsatisfactory. Many airlines most recently decided that they would cut international routes. In short, it becomes tough for runners to plan their racing calendar for the remaining part of this year.

If you have not been able to keep up with race postponements and cancellations, our team at RUN Singapore has compiled the list updated as of 1 April.

The COVID-19 situation is evolving rapidly.  Postponed races may be rescheduled again, or cancelled. Tune in to the relevant social media channels for further updates.

There has never been a wider variety of sports drinks and energy gels available to choose from than now. Just what’s in them and how do they help you? Clement Gan tells us all we need to know.

Q: What are the main ingredients in a sports drink?

A: ‘Sports drinks’ are really carbohydrate-electrolyte beverages designed to ensure a right balance of carbohydrate and fluid that can be readily absorbed into the body efficiently.

1. Carbohydrate
   
   Carbohydrate acts as the main source of fuel for muscle and brain activity. Also, it plays an important role as a flavouring agent to create a more appealing and palatable beverage. The carbohydrate content of sports drinks should not exceed eight per cent, as high carbohydrate concentrations may cause impairment of gastric emptying whilst engaging in an intensive physical activity. Read the food label before purchase.
   
2. Electrolytes
   
   Sports drinks contain electrolytes, mainly sodium and potassium. Sodium is significantly important especially to those who sweat a lot. Sodium helps to replace salt and boosts fluid absorption as well as retention. Ideally, sports drinks contain 10-25mmol/L of sodium.
   
3. Flavour
   
   Fluid intake is reportedly better when compared to plain water due to taste. It is an important feature to consider for the manufacturer to attract consumers.
   
4. Other Ingredients
   
   Occasionally, sports drinks are introduced with antioxidants (Vitamin E and C) in minute amounts. Also, some beverages feature added protein for recovery benefits.

Q: Why some people don’t seem to digest energy gels well?

A: Gels are not for everyone. Some formulas can result in stomach upset by causing a slower movement of water emptying out of the gut into the body. The amount of carbohydrate replenishment one needs is highly individual as well. The golden rule is to maximise energy repletion while minimising gut discomfort. Experiment and start with small amounts. Studies have shown that optimal intake is around 60 g/hour during endurance events.

Q. How do liquid carbohydrates work in sports drinks?

A: Sports drinks make a good fueling and hydrating option. The reason being that they contain a mix of carbohydrates and water. While engaging in moderate to intense physical activities ranging from 60 minutes to several hours, consuming sports drinks significantly boost endurance performance compared to drinking plain water. Most sports drinks contain a mix of carbohydrates, such as sucrose, glucose, fructose and galactose. Blending different types of sugars may improve the amount of carbohydrates that get into the muscles as fuel. Also, carbohydrates get absorbed more efficiently. This is because different carbohydrates are being digested via different absorption routes in the small intestine. This also means that more carbohydrates make it to the muscles as fuel.

Q: Do sports drinks make one feel full?

A: As long as your sports drink is not carbonated, it is easy to drink and does not make you full or bloated. Yes, sports drink contains mainly – water. However, as you are engaged in a moderate to intense physical activity, it is more of a concern if you are getting sufficient water for rehydration.

Q: Are sports drinks empty calories?

A: ‘Empty calories’ are being defined as calories from solid fats and added sugars in food and beverage. Sports drinks act as an ergogenic aid to enhance sports performance, so there is nutritive value in sports drinks. For example, caffeine and carbohydrates, common ingredients in some sports drinks, help muscle recovery better. Glycogen, the muscles’ primary fuel source during an exercise activity, is replenished more quickly when the body is introduced with carbohydrates and caffeine during a workout.

Q: Will one gain weight if sports drinks are consumed in large amounts?

A: Yes, with no doubt. In fact, for people who play sports casually, there is no need to consume sports drinks as the fluid requirements can be met by drinking plain water. Furthermore, excessive amounts of electrolytes are not lost as there is no excessive production of sweat. In addition, if we are exercising to lose weight, drinking sports drinks may mean that we need to spend an extra half hour or more at the gym. That is why, for less intense physical activity, water is considered to be the best hydrator.

When sports drinks are used outside of the context of significant physical exertion, these drinks provide large amounts of unnecessary sugar and sodium. Many of them are available in 600ml bottles and contain approximately 35g of sugar, which is equivalent to 7 teaspoons of sugar.

In addition, a large sports drink bottle contains approximately 480mg of sodium. This is a concern because increased sodium consumption may raise blood pressure, which in turn may result in the risk of stroke and heart disease.

Parents and educators should supervise children in the purchase of sweetened beverages. It is recommended that children should drink water before, during and after exercise. A 380ml bottle of Lucozade Energy contains 266 Kcal, that is, almost the same as a Mars Bar (260 Kcal).

Q: Are there cheap, natural substitutes for energy gels and bars?

A: Fruits can also be used for fueling a workout. Be it dried or fresh, it supplies a shot of carbohydrate that is well and easily digested. Furthermore, dried fruit can be easily carried along during a race. Most fruits provide about 15g of carbohydrate per serving. A rule of thumb is to aim for one to two servings before a workout and two to three servings every hour of moderate to intensive physical activity.

Also, research does suggest that coconut water can be as effective as sports drinks for rehydration. However, it is important to note that coconut water usually consist lesser sodium and carbohydrates. However, there is a significant amount of potassium content. Thus, coconut water may not be suitable for those with a history of hyperkalemia (high potassium levels in the blood).

The Bottom Line

Athletes can benefit from the use of sports drinks and gels that contain carbohydrate and sodium to aid in performance and rehydration. However, it is necessary to try the sports drink or gel in training first before using it at a race. Competitive athletes should consult an accredited practicing dietitian who specialises in sports nutrition to help them individuals in developing a hydration routine.

I used to have many GPS watch models. I had so many such gadgets that I imagined I would never have to ever spend money repairing one as I could just replace it with another from my drawer.

After a major break-up with an ex-, my number of GPS watches somehow got entangled as part of the breakup settlement and dwindled down to just the one I wore on my wrist. And that one watch lasted a pretty long time until the touch screen and buttons stopped working altogether.

A visit to the service centre led me to the conclusion that I would have to take out a bank loan to have it repaired. Not wanting to strain my finances, I refused treatment for the watch (I’m so sorry!) and now he (yes, it’s a male) sits buried deep in a shoe box in my closet. Until I strike the lottery, it’s time to go back to basics – a simple watch with a simple stopwatch function.

Now that I don't have a GPS watch at my disposal, I need to convince myself that it is not a major setback and that life goes on even without the previously considered essential gadget. Here are some of the reasons that I have come up with for not using such a gadget:

It's less painful on the wallet

After forking out a hefty sum to buy the GPS watch and we all are aware that gadgets tend to breakdown just right after the warranty period, you might be obliged to spend even more to have it fixed because you have already invested so much initially. A simple stopwatch is cheaper to replace entirely if it breaks down.

You do not need to keep it charged up

There were so many times when I have to delay a training run just to get my watch charged at least over 30 per cent for a mere one hour run. A stopwatch based wristwatch is practically maintenance-free, and would only need to have its coin shaped battery replaced once every year or so.

It's hardly accurate over the track

I always thought that certain running tracks in Singapore were under-distanced by 15-30 metres every 1000m. It turns out that it usually takes longer for the GPS signal to track around a corner than it is for me to run it. Whereas a stopwatch plus the track will be 100 per cent accurate, every time.

It makes you a better track runner

You usually won't be able to afford a few seconds to glance at your watch every 400m or kilometre, therefore racing on track by feel and knowing when to push during a tactical race could be your best strategy to finish strong. It's a learned skill mastered over years of running various workouts on the track just by feel.

Thick trees and tall buildings are your enemies

So many times the distance and pace recorded during a city or trail race differs from one runner to another, if the watch picks up any signal at all. Don't let such things hinder you from enjoying the shadows and coolness of temperature that the skyscrapers and trees give you.

You are finally running to the tune of your body by time and effort

We have been told to listen to the body when running so that overtraining and running injuries could be avoided if detected early. Now it's your chance to put it into practice. You will be less likely to drop out of a half or the full marathon as you will tend to reel yourself back if you feel you are going way too fast for the first half of the race. Running according to feel would also meant that you are not pressured to hit a target pace every km.

Internal data is better than GPS data

Bad data equals bad decisions and bad data comes about if it doesn't correspond to how you are feeling during a run. A faulty pace data can encourage you to run faster than you should, leading to all kinds of needless injuries. There are some coaches out there that loathe heart rate monitors, preferring their athletes to instead pay attention to their respiration, cadence and gauge their speed according to the passing landscape.

That chunky and large wrist accessory is gone

When GPS watches first started to come about, colleagues once wondered why I was wearing a ‘diving watch’ to work. They tend to be uncomfortable on my small wrist and it was not always a snug fit. As soon as I begun wearing a normal stopwatch again, it was as if a huge weight was lifted off me, literally and figuratively, which brings me to my next point...

It's nice to take a break from technology now and then

Because now I am also no longer accountable to my watch tracking my every move, I feel more relaxed - which is what running ought to make us feel anyway. Our busy lives may tend to rob us of the only enjoyment we could afford ourselves, so it's kind of liberating to be cut-off from civilisation at least for a while.

So, this list is either very useful to the protagonist of the unwired, uncomplicated world because you are unlikely to see a member of the famed running tribe, the Tarahumaras, run with a GPS watch, or it could be the rantings of a disgruntled runner trying to plot a way to get sponsorship for a GPS watch!

Once written off as an artery clogging, cholesterol packed food that contributed to heart disease, coconuts have made a huge comeback in recent years. In fact, there are over 1,500 studies purporting coconut oil to be one of Mother Nature’s healthiest foods.

How exactly did the confusion come about? It all boils down to one healthy secret researchers finally discovered about this amazing superfood. The initial concern was that 92 percent of the fat in coconut oil is saturated fat, which was associated with obesity and heart disease. However, it was then found to be rich in medium-chain-triglycerides (MCTs) and not the long-chain triglycerides (LCTs) that are typically linked to these diseases.

What are Medium Chain Triglycerides?

LCTs take a much longer time to digest. They are not efficiently burnt as fuel and more likely to oxidise and be repackaged as triglycerides and stored as fat. In contrast, MCTs are so quickly digested and converted into fuel that they are not stored as fat. Once absorbed in the digestive tract, MCTs travel directly to the liver where they’re rapidly metabolised and burnt for energy. They only go through a three-step process to be turned into fuel vs. other fats that have to go through a 26-step process!

In addition, these MCTs include lipids such as lauric acid, capric acid and caprylic acid. All three are potent antimicrobials that fight viruses, fungi, parasites and bacteria. For this reason, coconut is often used as a treatment for Staphylococcus aureus and Candida albicans.

Top Health Benefits of Coconuts

• Provides a natural source of quick energy and enhances athletic performance
• Improves digestion and absorption of nutrients, vitamins, and minerals
• Improves insulin secretion and symptoms associated with diabetes
• Reduces risk of heart disease by taming inflammation and raising protective HDL cholesterol
• Promotes weight loss by increasing metabolism
• Supports immune system health
• Restores and supports thyroid function
• Helps keep hair and skin healthy and youthful looking

Coconut in the Kitchen

Coconut is now available in more and more forms for a variety of uses. Here is a list of coconut products that have replaced some of our common, everyday ingredients for healthier, delicious recipes. Consider reaping coconut’s health benefits by adding some of them to your health regimen.

Coconut Oil
Coconut oil is one of the safest oils for cooking because it is stable at high temperatures, i.e. it does not form harmful by-products when heated to normal cooking temperatures. It solidifies in cold temperature, making it a staple ingredient in raw, vegan desserts.

Coconut Milk & Cream
A healthy alternative to cow’s milk, coconut milk is made by mixing shredded fresh coconut meat with water, then squeezing it through a sieve. Coconut cream is basically coconut milk without the water. It is thicker and often used for curries and stews.

Shredded Coconut or Coconut Flakes
These are made by dehydrating coconut meat; unsweetened versions are a great addition to salads, yogurt, snacks or even a trail mix.

Coconut flour
Coconut flour is dried, ground up coconut meat. It is gluten-free, low in carbohydrates, high in fibre and often used to substitute wheat flour in low-carb and Paleo baking.

Coconut Sugar
Coconut sugar is the boiled and dehydrated sap of the coconut palm. While it can’t be considered a nutritional superfood, it does contain more vitamins and minerals than white sugar and is ranked lower on the glycaemic index.

Coconut Aminos
Coconut aminos are made by combining coconut tree sap and sea salt. Not only is it a flavourful substitute for soy sauce, it is gluten-free, non-GMO, MSG-free, kosher and vegan.

Did You Know?

The water in the young coconut is one of the highest sources of electrolytes. Electrolytes keep the body properly hydrated so muscles and nerves can function appropriately. After an intense workout, rather than a sugar and chemical-laden commercial sports drink, quench your thirst with beneficial young coconut water that both rehydrates and refuels.

Recipe – Paleo Strawberry Cake

Chang Yi Ning, the genius behind Bakening’s vegetarian and Paleo-inspired treats, shares with us a delightful gluten-free recipe which features coconut flour. Find out more about them at their website, facebook and instagram.

This cake is:

• Paleo
• Vegetarian
• Gluten-free
• Dairy-free
• Nut-free

Recipe