Special Issue | Asia Trail #25 by Asia Trail magazine

ASIAâ&#x20AC;&#x2122;S FIRST TRAIL RUNNING MAGAZINE

June 2018 | Free Digital Edition

Nutrition and Gear

Tested NUTRITION

Health and fitness benefits of magnesium ASK THE COACH

Bouncing Back

RUNNER PROFILE

Firefighter

Wong Ho Chung IN HAWAI'I

EDITOR’S NOTE

EDITOR: Clement Dumont CONTRIBUTORS: Ivan Lam Ben Druffus Katia Kucher PHOTOGRAPHERS: Guillem Casavona GRAPHIC DESIGNER: Sam Wong PUBLISHER: Asia Sport Connection Limited 39, Tung Wan Tau, Mui Wo, Lantau Island, Hong Kong FOR ADVERTISING, PLEASE CONTACT: Sabrina Dumont +852 5193 8707 sabrina@asiasportconnection.com GENERAL INQUIRIES: info@asiasportconnection.com SUBSCRIPTION: visit www.asiatrailmag.com Issue #25 Quaterly ISSN 2409-5036

Hosts Nick Mundt and Laura Schara set out to put their skills and their bodies on the line to test the human limits under the most extreme circumstances the outdoors can dish out.

© 2017 Asia Trail. All rights reserved. The publisher makes every effort to ensure that the magazine’s contents are correct. However, we accept no responsibility for any error or omissions. All material published in Asia Trail is protected by copyright and unauthorized reproduction in part or full is prohibited.

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Special issue of Asia Trail magazine : Wong Ho Chung in Hawai'i asiatrailmag.com

REAL. LIFE. ADVENTURE.

| ASIA TRAIL • JUNE 2018

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EDITOR: Clement Dumont 3

RUNNER PROFILE

Wong Ho Chung in Hawai'i

By Ivan Lam, TheGreenRace Photos by Guillem Casanova

you know anyone who finished the Oxfam Trailwalker last year in sub 13h, went home to get some sleep, worked for a full shift after waking, then ran a 15km race for his department, and still caught the end of OTW to cheer participants crossing the finish line? Or participates for the first time to the XTERRA World Championships in Hawai'i and finishes on the podium? If you don’t, you’re about to!

| ASIA TRAIL • JUNE 2018

Diamond Head , Hawai'i

RUNNER PROFILE

Wong Ho Chung in Hawai'i

Last year, Wong Ho Chung emerged from the Hong Kong trail-running scene right onto the international stage, as he made his mark in various major races across the globe. In 2017, he competed in seven 100km+ races, where he placed top-three in five of them—and among those five races he came first in two (Garmin 100km, 14h 33min 50s; and DMZ Trail Running 104km). Out of those seven races, one of them was Marathon des Sables, a six-day 231km stage race in the Sahara Desert in southern Morocco, where he came 10th overall. The Hong Kong athlete also competed in the Xterra World Championships 21km in Hawai'i, where he came third (1h 32min 44s) in his division, just behind two extremely elite runners Joseph Gray (1h 18min 26s) and Sage Canaday (1h 19min 21s), and eighth overall. Having accomplished such remarkable results, all in one year, you must wonder what lies ahead for this incredible runner. Chung is a full-time firefighter (currently stationed at the airport) and a father of three boys. Most would agree those duties

are more than enough to keep someone busy, constantly—but apparently that’s not the case for Ho Chung.

partment, specializing in running; which gave him the unique opportunity to train more on the job.

It all began when Chung ran his first race back in September of 2011, when he represented his department in a 4x400m relay against other public-safety departments. Despite having only had a couple of weeks to prepare for the race, Chung and his teammates got to the finals, though eventually lost. After the event, they went to a nearby restaurant to discuss the race. That was the moment Chung realised how much he was enjoying the entire process of the event.

That year, he won The North Face 100 Philippines (14h 9min), came second at the TNF100 Hong Kong (12h 58min 26s), set the course record at Totem Run 57km (7h 33min 29s), and came first in all three series of the XTE Midsummer Night Race. In 2015-2016, Chung was rotated back to regular duty, leaving him less time to train and compete. With this, and the anticipation of another child, he slipped slightly at the 2015 TNF50 to sixth (6h 18min 19s) but regained his throne in the 2016 TNF50 (5h 54min 19s). Once he was settled in with his newborn and the job rotation, 2017 turned out to be even more astonishing than his breakout year.

Three months later, Chung ran his first trail race, Care Action (30 km)—from then on, he was hooked. A year later, he entered the same race again, and won it. With that victory, he was inducted into the Champion System Adventure Team, and from that point on, he climbed pretty much every local podium he competed at. Chung’s breakout year was 2014, when he became a trainee fitness instructor for the fire de-

When Chung was asked why he loves trail running and competing so much, he said there are two main reasons. First is nostalgia, because trail running always takes him back to his childhood. When Chung was growing up in public housing in Sau Mau

Ping, there was a hill behind the building where he and his friends would go pick bananas from the trees and then run down to an open area nearby to toss rocks into the sky, trying to dodge them as they fell back down. These precious childhood moments helped ignite Chung’s love for nature; but they were not enough to fuel the drive of such a persistent champion. The other reason why he loves trail running is the equality this sport offers. In team sports, many factors determine the outcome, as there are so many variables outside of an individual player’s control, but in trail running, it is just one person against a course. “A mountain doesn’t care about your ethnicity, wealth, or physique. Some people might be more genetically gifted than others, but in my years of racing, a 100km+ race is just as challenging for anyone within their own domain, and it all comes down to how much work you are willing to put in to get the time you want. It helps me to get perspective; I am sure I am not the only one who gets frustrated at work or with other issues in life. Trail running puts things into perspective

Kualoa Ranch, Hawai'i

ASIA TRAIL TRAIL •• JUNE JUNEL2018 2018 || ASIA

RUNNER PROFILE

Wong Ho Chung in Hawai'i

for me and allows me to deal with these issues in the calmest manner.” Chung is also grateful for the traveling experience trail running has given him. Take Hawai'i for example, it has been on his list for a long time. “I really enjoyed my time there because Hawai'i is such a vacation hotspot for people in Hong Kong.” Chung lit up when he talked about racing there, “the mood of the island really soothes you, the instant you touch down and look around, you feel a sense of island magic and just start to relax. It really lives up to all the hype you see from movies and travel agency brochures!” Chung was in awe of the scenery there because it just took his breath away even when he was racing. “Unlike HongKong, there aren’t any tall buildings here at all, so at every hilltop you can really see as far as you can, and that is amazing to me!” The one place that he enjoyed the most was when they visit-

ed the area where they filmed King Kong. “I am a huge fan of mythical creatures, so when they took me there I felt like a kid again and I was just full of excitement!” Chung wants to go back to Hawai'i again to attend the XTERRA Trail Run World Championship 2018, which will also be held in Hawai'i. He has plans to take his family on vacation to enjoy the beach and sunshine. The toughest race Chung has competed at is the Marathon des Sables. In Hong Kong, where Chung is based, and where the climate is much more humid, it is hard to train for the desert environment. Asked how he prepared for the change, Chung remarked with a small chuckle, “Racing in a drier environment is much easier because bacteria don’t build up as easy; the rest is just in your head. I did use a lot of chapstick because my lips were getting so dry during the race, but that’s pretty much the only thing out of the ordinary.”

Diamond Head , Hawai'i

Chung later stated that it was probably the toughest race he has faced so far, as it was a massive transition for a city boy to understand why the race organizer wouldn’t provide better accommodation and supplies

Kualoa Ranch, Hawai'i

| ASIA TRAIL • JUNE 2018

RUNNER PROFILE

Wong Ho Chung in Hawai'i

in Antarctica, where the course and time will be confirmed as the weather becomes more predictable. With a full-time job and a family, Chung does his best to give himself ample training time. To clock in the mileage, he will literally run errands, using this as an opportunity to train, and will even integrate his training into his family time. Chung admits that it took him a while to get his family interested in the science behind the sport, but once he got everyone’s attention, his support crew gained three caring analysts, helping him stay on top of his performance data. For full disclosure, Chung was able to catch the last of the finishers at OTW because he lives right near the finish line, but it’s still an impressive achievement nonetheless. Chung’s favourite training route is from his home in Tai Tong down towards Tai Lam Chung Country Trail. He loves it because there are so many variations for him to choose, allowing him to easily get a 5070km run. He especially loves the technical trails in that region.

Kualoa Ranch, Hawai'i

for the runners; but as he reflected on his frustration and observed how other participants were dealing with the conditions, he realized how city life has spoiled people. Chung is not a big fan of the cold. With night temperatures that drop down to below 10ºC with windchill, Chung’s sleeping bag was insufficient for keeping warm and he needed to use an emergency blanket. On the third night, desert ants invaded his tent, so he had to swap tents. Out of the six days, the shortest day was day 1, with 30.3km (2h 44min; arrived 26th) and the longest were days 4 and 5, totalling 86.3km (9h 11min; 7th). If you think that’s tough, what Chung is doing in 2018 is, well, tougher. Chung’s challenge this year is the menacing 4 Deserts race series. The Mother of all stage races, the 4 Deserts event has four stages that take place over the span of eight months across four different conti-

| ASIA TRAIL • JUNE 2018

nents. Chung is well anticipating this next challenge, an event even tougher and more extreme than the MdS—but one whose intensity the athlete finds exciting. “Unlike a regular stage race, you really have to stay disciplined throughout the span of the race and not slack off on anything, or overtrain—it is easy to give up when you come back to civilization, especially coming back to your family.” The first stage of the race is at the end of April, in Namibia—a 250km stage across the Sahara Desert, split into seven days of running. The next two stages are at the end of July and September, the earlier date reserved for combating the Gobi Desert and the later one for traversing the Atacama Desert in Chile (the driest place on Earth), both races with the same distance and same time span as the first stage. The last stage, at the end of November, takes place

When asked who his favourite international and domestic trail runners are, Chung chuckled: “Leung Chui Yin, he was a legend when I started running and I could never come close to beating him… and then he retired when I finally got pretty good… I guess that is why I keep pushing the boundaries, to see how far I can push myself, because

the one person I would really love to beat and that I admire is no longer racing. As for international, it would be Jim Walmsley! He has the highest ITRA points and he is always trying to break course records! I just love his all-out style, you know?” Ivan was introduced to trail running in June 2015, and has fallen in love with every aspect of it ever since. Wong Ho Chung participation to XTERRA Wolrd Championship was supported by Hawai’i Tourism Hong Kong and Hawai’i Global Holiday, Inc.

RUNNER PROFILE

the mood of the island really soothes you, the instant you touch down and look around, you feel a sense of island magic and just start to relax. It really lives up to all the hype you see from movies and travel agency brochures!

Hawai'i Global Holiday, Inc. has been serving travelers since 1996. The company’s headquarter is based in Honolulu, Hawai'i and also have offices in Beijing, Shanghai and Hong Kong. Hawai'i Global Holiday, Inc is one of the few Chinese companies in Honolulu that owns a vehicle fleet (18 vehicles) and full time tour guide team to ensure quality of the services. In the past 5 years, a new M.I.C.E. team was established, targeting incentive groups, corporate businesses and luxury groups. This ensure our company covers the Chinese traveler’s business in all aspects. In the past decade, Hawai'i Global Holiday, Inc has been one of the NTA China Inbound Program tour companies. In 2016, Hawai'i Global Holiday, Inc has been awarded the City & County of Honolulu Small Business Exporter of the Year by the United States Senate. Hawai'i Global Holiday, Inc mission statement is Quality Driven, Feel Aloha.

The 21-kilometer half-marathon course is considered the world championship course, and it takes runners through diverse – and scenic – terrain at Kualoa Ranch.

Next edition on December 02, 2018 www.xterraplanet.com/ event/trail-run-worlds Watch the video of Wong Ho Chung in Hawai'i : https://youtu.be/mgWmAuWyTfY

Gear Tested

GEAR

Gear Tested Patagonia Airshed Pullover www.patagonia.com | | HKD 1050

Lurbel Alaska www.rcoutfitters.net/lurbel.html | HKD 499

This ultralight jacket (105g) is made of a thin breathable material, soft on the skin, which is great for trail running. The slim cut and stretching material keep the freedom on the move. The water repellent finish is effective and the chest pocket that converts to stuffsack convenient. A great jacket for your runs that require a second layer.

This versatile thermal shirt designed in Spain maintains core body temperature and evaporates perspiration quickly, therefore is ideal for running in extreme conditions. This ultra lightweight layer is made with Dryarn®, an innovative polypropylene microfibre with a very high level of performance and antibacterial and odourless properties.

Ultimate Direction Ultra Pant V2 ultimatedirection.com | USD 119.95

Rapha Merino Base Layer www.rapha.cc | HKD 700

You are preparing for your next UTMB or ultra, and are looking for a good pair of packable waterproof-breathable pants. These light Ultra Pants (100g) excel at keeping you warm in cold, wet conditions. No need to take off your shoes with the convenient side zippers. The pants also pack down into the internal pocket. A great product

Renowned cyclist brand offers great garment for trail runners heading to Europe for ultras. This base layer made from 100% merino wool is soft on the skin and itch free. Naturally anti-bacterial and odour resistant, Rapha’s Merino layer wicks moisture superbly and are extremely odour resistant.

New Balance Fresh Foam Gobi Trail v2 www.newbalance.com | HKD 850 Ultimate Direction Ultra Jacket V2 ultimatedirection.com | USD 189.85 An ultra-light (160g) waterproof vest that will exceed the UTMB standards in entry pressure and breathability. A great design that allows optimal breathability when wearing a hydration vest.

| ASIA TRAIL • JUNE 2018

A casual shoe that performs well on the trail with good cushioning thanks to the EVA foam and a breathable upper mesh. This light (260g) trail running shoe has an important drop (6mm) and a limited support is limited but the toe tip reinforced. An interesting feature is the removable footbed for additional support. A good shoe at a reasonable price.

ASK THE COACH

Bouncing Back

ollapsed in a heap at an aid station, the event doctor drew a blood sample from my left arm for screening. It dawned on me that for the second time I was going to have a DNF against my name at the Buffalo Stampede Ultra Marathon. Yet, despite this mishap, a mere five weeks later I clinched second place from Yun Yanqiao in a dash up the 1,000 stairs in the final kilometre of the Ultra-Trail Australia 100km. The obvious question everyone was asking me afterwards was, “How did I turn things around?” The truth is, ‘bad’ runs happen. That’s just how life works. Because without the lows, we have no way of recognising the highs. And probably the worst thing we can do after a bad run—be it a training run or race—is to ruminate, allowing the lacklustre performance bog us down. Of course, it may be useful to have a think about why the run didn’t go as planned; it pays to

Bouncing Back

learn from our mistakes. But once we’ve extracted what we can from the experience, it’s time to move on. It’s difficult to say how we might address a bad run without first defining what makes a run ‘bad.’ (After all, the very fact that you’re reading a magazine about trail running already indicates that you’re the type of person who considers running a ‘good’ thing!) Personally, I consider a bad run one where my performance is unexpectedly well below my current capabilities. I might still enjoy the run, but might find that it was slower or felt much more difficult than usual. A common reaction after a suboptimal run is to doubt our fitness and then resolve to work harder. In some cases, this is exactly what’s needed! However, in many cases this will only make matters worse. Don’t stress out if, following a hard training session, you find that some of your

easy runs are a bit slower than usual—remember, these runs are meant to be easy! The slight drop in pace could just be a sign that you dug extra deep the day before. However, when the intended hard days aren’t up to scratch, it’s time to take a closer look at your regimen. For one, have you been getting adequate recovery between sessions? Running is our passion, but it’s not a pass to forego other aspects of life, such as work, family, friends, diet, sleep, etc. If you’ve had a particularly busy week at work, have been getting less sleep than usual, or have not been eating so well, then you should adjust your training load accordingly. The golden equation for maximum performance is: Stress plus recovery equals growth. That said, our ability to recover from the collective stresses of our lives is finite. We might also class a training run as underwhelming because a niggle popped up. Depending on

the nature of the injury, proper recovery may require you to take some time off running, or at least a temporary reduction in volume and intensity while you recover and rebuild your strength.

the thick, warm, wet blanket that envelops you the moment you step outside. We simply need to put our ego aside and accept that we will run slower on a hot day.

may mean that we simply need to recover more between events (especially if you’ve been racing frequently in the preceding weeks or months).

Weather can also have a major influence on our performance. In hot and humid conditions, we are going to run slower at a given intensity than we would in cool, dry conditions. Indeed, it’s tough when summer rolls around and suddenly we’re covering the same routes as we were during wintertime at much slower times. Where, you wonder, did all our fitness go?! Don’t panic, it’s still there—only hidden under

That same ego might need to be set aside when we’re returning from a training break. I’ll be the first to admit that sometimes I have a hard time turning off that part of my brain, wanting to compare my most-current performance with my previous training efforts. So, to avoid the temptation, I’ll turn off the GPS on my watch and run on some new routes. This allows me to focus purely on running by feel, without the urge to watch the clock.

Of course, if your training in the lead up to a race has been haphazard, then yes, a poorer-than-hoped performance is probably a wake-up call to train harder. Another harsh reality is that sometimes our races aren’t up to our ‘expected’ standard because our expectations are, well, unrealistic. We need to be honest with ourselves about what we can and cannot expect from our training, focusing our race goals on the process of a good run rather than on the final finishing time and place.

Race expectations similarly need to be adjusted to reflect the existing weather and terrain conditions, but theoretically, we should be well tapered so that residual fatigue is less of an issue. Overdoing things in the final week or two can explain poor race-day performance, although there are other factors that might also lead to an undesirable race. Perhaps we simply went out too hard and then paid the price later. Proper pacing takes practice to learn, and if we are looking to truly test our limits we unfortunately will sometimes cross the thin line that separates reality from our ambitions.

| By Ben Druffus

| ASIA TRAIL • JUNE 2018

ASK THE COACH

Nutrition is also key in our performance. Fading energy levels in the latter stages of a hard or long run may indicate that we just need to eat more to fuel our effort. However, a steady decline in race performances over time (despite similar training levels to what you’ve sustained before)

You might still be wondering what changed for me between the Buffalo Stampede and Ultra-Trail Australia: I reassessed my nutrition and hydration strategy, realising that over-hydration was the likely cause of my collapse. I also changed my mindset. A poor run can add fuel to the fire and drive you to blindly push yourself harder—I simply made sure I used that desire intelligently. In the following weeks, rather than burying myself in training, I allowed myself proper recovery. I then applied the lessons learnt to my fuelling plan and held on to the increased determination, before unleashing it on race day. A bad run never makes you a bad runner—it’s just an opportunity to do things better. Ben is an elite ultra marathon runner with podium finishes all around the globe. If you want help pursuing your trail-running goals, he also offers online coaching at Mile27.com.au.

ASK THE COACH

Bouncing Back

ASK THE COACH

part 2 | By Ben Druffus

0km into the 9 Dragons 50km, I realised the cruel irony of my article. The topic of “what to do after a bad run” was becoming my reality as I found myself unable to run due to paralysing cramps in both legs. Often I was helplessly stranded on staircases, wondering how I was possibly going to lift my leg high enough to reach the next step. This was well and truly a “bad run”. I swear it was unintentional, but I think it would pay to practice what I preach by breaking down why my race went wrong, how I would prevent it happening next time, and what I would do if I found myself in the same situation.

The why

There’s been various debates about the origins of exercise induced muscles cramps, but the current consensus is that localised cramping in working muscles during endurance sports is due to neural fatigue. Essentially, we need to send messages to our muscles to contract and relax and when severely fatigued, these messages don’t quite co-ordinate correctly and we simply end up with one big, nasty contraction. In my case the worst of the cramps were in my adductors and in particular, it was going up stairs that would bring me grief. In hindsight, this isn’t too surprising – I wasn’t well conditioned for the stairs! Although my general fitness was pretty good, I lacked the specific strength necessary for negotiating the 1000s of stairs the course threw at me. 16

| ASIA TRAIL • JUNE 2018

Future prevention

I don’t want to make a bunch of excuses, but due to a recent knee injury, my training had been flatter than usual. Although I’d been steadily increasing my weekly elevation, I simply didn’t have time to prepare as I would have liked to. So, my race was simply a testimony to the importance of specificity in training. Long runs on terrain similar to the course (matching the average elevation change per kilometre and with a similar proportion of stairs) and specific stair rep sessions would be ideal. These sessions could start out aiming for 15-25min of hard efforts ascending stairs, broken into several 2-5min intervals (either with 1-2min of easy walking up the staircase between efforts or a jog back down, depending on the length of stairs available). Over several weeks, these sessions would gradually progress to longer efforts to replicate the likes of the climb up Tai Mo Shan, which took me about 40min (most runners may take longer, so the longer efforts become even more important). Of course, it’s worth noting that where I live, there aren’t many stairs, so instead I need to work with what I’ve got. Hiking up steep inclines is very similar to hiking up stairs, except the foot lands on an angle rather than flat (and you have more freedom to choose your stride length). Thus, I can still replicate the stairs (to an extent) by simply ensuring I train on similar gradients. Strength work can then complement this to address the slight biomechanical differences. Step-ups and step-downs are

great exercises to prepare for the stairs, and a high volume of these (2-3 sets of 2030+ reps) will help build up the necessary strength. To then make the exercises harder, a back-pack with extra weight in it will increase the load moved with each step.

What I’d do differently

While I would have liked to have racked up a lot more elevation, step-ups and stepdowns in training before the race, my knee simply didn’t allow this. I was gradually incorporating these elements, but simply ran out of time to be as well-prepared as I would have liked. But, did I account for this on race day – NO! Like many athletes before me, my ego got in the way – I went out way too hard for my current level of conditioning. I was reasonably fit, so was feeling good enough to start off well, but the lack of specific strength meant I was getting the first twinges in specific muscles by 15km. However, rather than take on board the messages my adductors were sending me, I stubbornly maintained my pace. To say the least, this decision came back to haunt me. In any race, it’s important to maintain an adaptable mindset – when something goes wrong, we need to adjust. Yes, I shouldn’t have gone out so fast in the first place, but I see ignoring the alarm bells as being the main mistake. Given how early those first twinges set in, I should have simply reduced the intensity until they settled, and then let those twinges be my guide, i.e. if

they returned, slow down, if they didn’t keep going. Simply pretending less than a third of the way through an ultra that these twinges would magically disappear was flatout denial. We always have to be ready to quickly change tactics and deal with the problems at hand, e.g. if our stomach turns, then we could slow down to allow more blood to go to our gut, sip on plain water to dilute the contents of our stomach, switch flavours from sweet to savoury, etc.

We all make mistakes

One of the joys of simultaneously being an athlete and a coach, is that I get to experience firsthand many of the same highs and lows as the incredible people I work with. Even knowing “in theory” what to do when things go wrong, it can be hard to do so when we get caught up with the emotions of race day. After I’d eventually dragged myself to the finish line several people made the comment that although I was clearly in pain, I couldn’t stop smiling. If we really want to test our limits, then sometimes we’ll push too far; it’s OK to fall down sometimes, as we simply need to pick ourselves back up. Ben is an elite ultra marathon runner with podium finishes all around the globe. If you want help pursuing your trail-running goals, he also offers online coaching at Mile27.com.au. 17

NUTRITION

Health & Performance Benefits

of Magnesium Oil and Supplements

n the last few years, I have recommended and used magnesium oil and supplements due to all the health benefits it provides for long-distance runners. I am a huge fan of magnesium oil, it has many positive affect on our body, health, recovery and even our performance level. Magnesium is present in every organ of our human body. It is a vital mineral to regulate our health and wellness. Unfortunately, most people don’t get enough magnesium and suffer from magnesium deficiency without knowing. The reason that our body doesn’t get enough of this vital mineral is due to today’s environment, even for runners that are healthy, fit and are following a healthy diet, the low levels of magnesium in foods and water is due to the water filtering and decreased minerals in soil (because of over-farming and overuse of pesticide). For ultra-runners, running long-distances can deplete our body of many nutrients, vitamins and minerals, including magnesium.

Role of magnesium: Magnesium is not only found in bones, but is also an important element in enzymes that helps break down the food we eat into energy. It also helps with many body processes. Magnesium is also a great element to help with healing and therapies. Magnesium plays a large role in helping the body absorb nutrients, especially protein (crucial for ultra-runners), and balance the nutrient reactions. For runners, magnesium deficiency can also affect calcium deficiency and vice versa, which is crucial for injury preventions. Magnesium is responsible for the proper metabolic function of over 600 enzymes in the body; the creation of ATP (energy molecule in the body), action of the heart muscle, proper formation of bones, regulating blood sugar levels, relaxation of blood vessels and bowel function. For endurance runners, magnesium plays an important role in both aerobic and anaerobic energy production. A runner’s body uses magnesium to sustain muscle

contraction and deliver oxygen to working muscles, it also plays an important role in the recovery aspect after long runs. Magnesium is lost through sweat, so for long-distance runners who train in hot and humid environment, they need to increase their magnesium intake. Magnesium deficiency can result in improper carbohydrate metabolism (crucial for runners), fatigue, muscle cramps, impaired performance and recovery, cardiovascular malfunction and injuries.

Benefits of magnesium oil for runners: Magnesium oil is very efficient as it is absorbed more easily and quicker that supplements. By rubbing magnesium oil on parts of the body where muscles are tighter and more fatigued, you will see a huge improvement in muscle relaxation and flexibility. A great alternative which is very popular amongst athletes, is magnesium oil massages. When getting a sports massage or a regular massage have your

therapist use magnesium oil instead of regular oil. You will see a dramatic difference. Magnesium oil helps increase flexibility, increase muscle tone, and therefore reduce the risk of injuries. Whenever you have tight calves, quads, hamstrings or Achilles tendons, rub some magnesium oil on the area and you will see a huge improvement.

• •

Calms overactive nerves Improves sleep quality

Magnesium is not produced by the body, so we need to consume magnesium-rich foods, such as whole-grains, leafy greens, nut and seeds. Pumpkin seeds are a great source of magnesium and easy to add to our meals. Spinach and kale are also magBenefits of magnesium nesium-rich, but some magnesium is lost for performance levels: through the cooking process. Even with a healthy diet, our body can only absorb 20• Increase of energy levels (essential in 50% of the magnesium ingested. the production of ATP) Daily recommendation of • Maintains proper muscle function magnesium: • Regulates the heart rhythm • Lowers blood pressure • Helps to reduce the accumulation of Average for men: 400-450mg/day Average for women: 300-350mg/day lactic acid • Reduces the perception of fatigue dur- For long-distance runners and athletes: 500-800mg/day ing strenuous long-distance running • Maintains strong bones and joints Magnesium-rich foods (magnesium con• Prevents muscle fatigue and cramps tent/100grams): • Relief of aches, pain and spasm

Benefits of magnesium for health and wellness: • • • • • • • •

Stimulates brain function Promotes blood circulation Natural cellular protectant Elevates mood and relieves stress Promotes healthy skin tissue Supports a healthy digestive system Supports a healthy immune system Balances the hormonal system

• • • • • • • • • • •

Pumpkin seeds 532mg Almonds 300mg Brazil nuts 225mg Sesame Seeds 200mg Peanuts 183mg Walnuts 158mg Rice 110mg Whole-grain bread 85mg Spinach 80mg Cooked beans 40mg Broccoli 30 mg

• •

Banana 29mg Potato 25mg

Best magnesium supplement sources: •

Magnesium oil or gel. Use oil or gel to massage your legs and body, leave it on for at least 30 mins then rinse.

•

Magnesium citrate supplements. Taken with calcium and vitamin C helps the absorption and it is best to take on an empty stomach. The ideal time to take magnesium supplements or use magnesium oil/gel is to take half of the daily dose after a training session, and the other half before bedtime to help facilitate recovery and improve sleep quality.

A great new 100% natural Sport Magnesium Gel brand in Hong Kong is ALKA12. You can find it at the Gone Running and Action X stores.

By Katia Kutcher Katia, owner of d.BeFit, is a NASM-certified personal trainer, is a NASM Sports Nutrition Specialist, is PT Global-certified, and is TRX-certified. 18

|| ASIA ASIA TRAIL TRAIL •• JUNE JUNE 2018 2018

RACE DIRECTORY

Where To Race In Asia

DATE

RACE

DISTANCE

LOCATION WEBSITE

9-Jun-18

Mt. Difficulty Ascent

22km and 44km

New Zealand

mtdifficultyascent.com

9-Jun-18

Grand Wutai Pilgrimage

70km and 40km

China

grandwutai.ihuipao.com

15-Jun-18

Monogolia Action Asia 3 Day Ultra Marathon

60km and 100km

China

actionasiaevents.com

16-Jun-18

LBC Summer Dash

16km

Hong Kong

events.lantaubasecamp.com/prisonbreakstart.html

17-Jun-18

Echigo Country Trail

2.5km, 15km and 53km

Australia

rapidascent.com.au/runlarapinta

18-Jun-18

Oxfam Trailwalker Australia – Brisbane

55km and 100km

Australia

trailwalker.oxfam.org.au/brisbane

19-Jun-18

Iran Ultra

100km

Iran

xteultra.com/iran

20-Jun-18

Banugan Trail Marathon

42km and 8km

Philippines

2ndhamiguitantrailrace.verticaltosky.com

21-Jun-18

Northeast Of Taiwan Trail

44km

Taiwan

www.beclass.com/rid=213c90459df814c763a4

22-Jun-18

Shing Mun Summer Race

12km

Hong Kong

xterace.com/Midsummer-Race-2/

23-Jun-18

Force of Nature Ultra

64km, 23km and 12km

Singapore

www.forceofnatureultra.com/

24-Jun-18

Columbia China Chongli 168

168km, 100km, 70km, 35km

China

http://zuicool.com/event/12792479/categories

25-Jun-18

Malaysia Action Asia 50

50km

Malaysia

actionasiaevents.com

26-Jun-18

Kyrgyzstan Ultra

100km

Kyrgyzstan

xteultra.com/kyrgyzstan

22-Jul-18

Four Trails Mini – Race 1: Hong Kong Trail

8.5km

Hong Kong

fourtrailsmini.com

28-Jul-18

Cameron Ultra-Trail® 100

100km, 55km, 30km, 15km

Malaysia

www.cameronultra.com/

29-Jul-18

Gobi March

250km in 6 stages

China

4deserts.com

1-Aug-18

Mongolia Sunrise to Sunset

42km and 100km

Mongolia

ms2s.dk

10-Aug-18

The Magnificent Merapoh Trail

30km, 70km and 100km

Malaysia

asiatrailmaster.com/the-magnificent-merapoh-trail

11-Aug-18

Devil's Ridge

25km and 70km

China

cnmtntrails.com

11-Aug-18

Ultra Sky Trail Challenge Chongli

168km, 110km, and 65km

China

www.runofchina.cn/

12-Aug-18

Four Trails Mini – Race 2: MacLehose Trail

16km

Hong Kong

fourtrailsmini.com

18-Aug-18

Mid-Aummer Race 3

10km

Hong Kong

xterace.com/Midsummer-Race-3/

18-Aug-18

Senthul Hill Trail Run

100km, 65km, 30km

Indonesia

www.sentulhilltrailrun.com/

19-Aug-18

Hakusan Geotrail

250km in 6 stages

Japan

hakusangeotrail.com

| ASIA TRAIL • JUNE 2018