RUN Magazine Dec/Jan 2014 by PaperplaneCreative

S ONING L A MAY RU POR GA NN E’S ZIN ING E

DECEMBER/JANUARY 2014

KEY POWER SPORTS WHY KEY POWER IS EVERY RUNNER’S BEST FRIEND

PG. 10

NEW YEAR, NEW TARGETS!

• Breeze through a 10km run • Finish strong in a 42km race • Conquer the ultras

SHAKE THAT BODY!

Are protein drinks really good for you?

MEET MARIE, FITNESS FEMME FATALE BE BARE… & FREE

Run without gadgets and feel/see the difference

MALAYSIA: AMAZING RACES NEXT DOOR! ALSO INSIDE

S$4.80

• Yahoo!’s Jeffrey Oon Runs The Information Highway • Newton Runners: Structured But Fun • Previews of the 2XU Compression Full Marathon, ‘Zombie Run’... and many more…

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POLAR FT60

COLOR YOUR FITNESS! This year motivation comes from colors. So why not wrap it up and give it to someone you care about? Check out the Polar Gift Finder and make your pick. Weâ&#x20AC;&#x2122;ll help you choose.

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POLAR RCX3 Limited edition

CONTENTS DECEMBER/JANUARY 2014

RUNNING ESSENTIALS 10 DELIVERING THE

GOODS

16 ON THE COVER: KEY POWER SPORTS

Back in the day when the running craze had not yet reached feverish pitch, and there was a dearth of of performance gear for runners and triathletes, an idea struck Robert Lu: KPI. 16 RUNNERS’ MARKET A roundup on the latest shoes, apparel and accessories to make you look good and run well.

THE TRAINING CIRCUIT 20 NO RUNNING AWAY

MIND, BODY & SOLE

FROM RESOLUTIONS

26 MARIE, QUITE THE CONTRARY Nike Training Club’s Marie Purvis may seem sugar and spice and all things nice but when it comes to training her students to be better runners, she can be one tough cookie.

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30 A NATIONAL INTEREST The running boom that has hit Singapore over the past 15 or so years has been a welcome pleasure for all runners, old and new. 32 ASK THE EXPERTS Our panel of specialists answers readers’ burning questions on health and running.

Don’t let your running progress halt to a standstill in 2014; step up to the next level and see yourself taking on longer, tougher races.

36 BARE ESSENTIALS Running “by feel” or effort should be a natural state for most runners, but alas, it has become an endangered skill – thanks in no part to “tech running”. 38 READ & RUN Get inspired and raring to excel on and off the running circuit with these compelling reads penned by champion athletes and coaches.

CONTENTS DECEMBER/JANUARY 2014

52 42 INSPIRE 42 LEADING THE PACK Feeding a voracious audience with fresh, real-time content can be a stressful job, but for Yahoo!’s Jeffrey Oon there is always time to unplug for sports and running. 46 GROUP DYNAMICS They may be named after a scientist (and a popular brand of running shoe) but the group, Newton Runners Singapore believes running itself is no rocket science.

ENERGISE 52 SHAKE THAT BODY Fish, chicken and the like are natural protein sources that support key functions in our body. Are protein shakes a good replacement for those who have not much time to sit down and eat? 56 CHEERS TO YOUR HEALTH! This festive season, watch not just what you eat but what you knock back, too. We count the calories on those hard-to-resist ubiquitous drinks. 60 MEALS THAT MATTERS Here are one-pot wonders that provide a nutritious and complete meal for a runner in need of quick energy boosters.

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66 RUNAWAY 66 TRULY, A RUNNER’S HAVEN Just a hop, skip and jump away is a world of many possibilities for an athlete looking to take on a more challenging, varied terrain.

AMAZING RACES 70 A preview of the 2XU Compression Run, Yoma Yangon International Marathon, Run For Your Lives, Virgin Money London Marathon and Napa Valley Marathon.

WHAT’S UP & RUNNING 74 Check out the upcoming races in Singapore and beyond. Get set and sign up!

SCENE & HEARD 76 Read about the latest runs and events in and around town.

THE FINISH LINE 84 Carol Cunningham: Runner With A Mission

70 JUST FOR OUR READERS 87 SUBSCRIPTION Sign up now for a two-year subscription and receive a Ogio Newt 15 Laptop Backpack worth S$179

FROM THE EDITOR

BREAKING THE MOULD

t the last Great Eastern Women’s Run in November, I noticed quite a phenomenon. Indeed, it was a sight to behold which I did not observe in the past editions of this event which has become a premier race for women. It was heartening to note that female runners of all shapes and sizes came in droves to take part. I’m not sure if it’s just me but I noticed participants that seemed to break the mould of a typical runner: tanned, toned and thin. I saw quite a few participants on the heavy side who were trying their best to – get this –run with moderate speed. There was one who blitzed past me at the 15km mark as I was taking my water/walk break! I wanted to say: "Good job, sister!" but she was too fast for me to catch. One of the inspring messages put up by one cheerer summed this all up: "Strong is beautiful" (see photo); and I hope I see more of these strong, beautiful women in the upcoming races of 2014. C

To inspire all of you in the new year, this issue is packed with advice and tips from veteran running and fitness coaches. One of them is Marie Purvis, Nike Training Club's International Fitness Trainer and former sprint champion. We asked her about common female isuses including getting rid of that bane-of-womankind, tummy flab. The power triumvirate of Dr Tan Kheng Swee, Shem Leong and Andy Dubois also took a breather from their hectic training sessions and their own race preparations to dispense advice on how to take your running to the nex level. Whether you aim to finish a 10km race strong or step up to an ultramarathon, they have the formula to make that transition easier for you. That’s me and my friend, Melissa, taking a quick respite at the 15km mark of the 2013 Great Eastern Women’s Half-Marathon Run last November.

Do enjoy the rest of the issue. See you at the next starting line! Happy running!

Marie Monozca Editor

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DECEMBER/JANUARY 2014

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RUNNING ESSENTIALS

MEET THE EXPERT CONTRIBUTORS

Bevan Colless Bevan is a sports physiotherapist, elite triathlete, cyclist and runner. He is also a certified running injury specialist providing running assessments and treating endurance sports and knee injuries.

Andy Dubois A lecturer and award winning triathlete and ultra-runner, Andy is also the founder of Mile 27, an online coaching programme that specialises in trail, marathon and ultrarunning.

Dr Martin John With over a decade of experience in Osteopathy and Physiotherapy, Dr John specialises in joint care, pain management, physical therapy as well as pre- and post-operative rehabilitation.

Shem Leong An Ironguides triathlon and running coach in Singapore, Shem designs individualised training plans to help amateur and seasoned athletes achieve their goals.

David Ng An IA AF (level 1) certified and ICF affiliated coach with an interest in sustainable authentic performance solutions, David has been an avid runner for over 30 years.

Jaclyn Reutens Jaclyn is a Clinical and Sports Dietitian and founder of APTIMA Nutrition & Sports Consultants at Camden Medical Centre. She is also a nutrition expert in the areas of obesity and diabetes.

Rebecca Scott-Martin Rebecca is a certified level 3 advanced personal trainer and qualified nutrition advisor with UFIT. She's also an expert in safe training and nutrition techniques for preand post pregnancy individuals.

Dr Tan Swee Kheng Dr Tan is a seasoned marathoner and a running coach to runners of all ages. She specialises in Kinesiology â&#x20AC;&#x201C; the science of exercise and movement â&#x20AC;&#x201C; for the instruction and learning of movements and sports.

Dr Tong Khim Leng Adjunct Clinical Assistant Prof. Khim Leng is a senior consultant at the Department of Cardiology at Changi General Hospital, and the director of its coronary care unit.

Asha MacamVelasco A US-educated athletic trainer, Asha specialises in post-rehab conditioning, and is certified in kinesio taping. She is also a long-time mountain biker and runner.

DECEMBER/JANUARY 2014

PUBLISHERS Jacqueline Wong, jacqueline@boldinkmagazines.com Jasmin Oh, jasmin@boldinkmagazines.com

EDITORIAL Editor Marie Monozca, editorial@boldinkmagazines.com Sub Editor Florence Lee Contributors Bevan Colless, Andy Dubois, Dr Martin John, Shem Leong, Vanessa McNamara, David Ng, Jeffrey Ong, Jaclyn Reutens, Rebecca Scott-Martin, Dr Tan Swee Kheng, Dr Tong Kim Leng, Asha Macam-Velasco

CREATIVE Art Director Han Yew Hock

SALES & MARKETING Branding & Promotions Executive Loretta Tan, loretta@boldinkmagazines.com Advertising Sales Tel: +65 6223 4258 / +65 9790 0905 E-mail: sales@boldinkmagazines.com Subscription Enquiries Tel: +65 6223 4258 E-mail: circulations@boldinkmagazines.com

ADVISORY BOARD Jaclyn Reutens Clinical Dietitian Aptima Nutrition & Sports Consultants 1 Orchard Boulevard, #07-08 Camden Medical Centre Singapore 248649 www.aptima-nsc.com Changi Sports Medicine Centre 2 Simei Street 3 Singapore 529889 www.cgh.com.sg Dr Tan Swee Kheng Kinesiologist, Movement Specialist/Programme Director Fifth Ray Integrated Activities Pte Ltd 66 Kampong Bugis, #06-01 Singapore 338987 www.fifthray.com Singapore Sports Medicine Centre 10 Sinaran Drive, #08-08 Novena Medical Centre Singapore 307506 www.ssmc.sg RUN Singapore is published by Bold Ink Magazines Pte Ltd 65A Temple Street Singapore 058610 Tel: +65 6223 4258 Fax: +65 6223 3147 Distributed by Pansing Distribution Pte Ltd. Printed in Singapore by Stamford Press Pte Ltd, Co. Reg. No. 196300196M Bold Ink Magazines Pte Ltd, Co. Reg. No. 201202104C MCI (P) 018/02/2013 All rights reserved. No part of this publication may be reproduced in any form or by any means without the written permission of the publisher. The views and opinions expressed or implied in RUN Singapore are those of the authors or contributors and do not necessarily reflect those of the publishers and advisory board.

RUNNING ESSENTIALS The latest gear and gizmos to make your runs more effective and enjoyable

10 PERFORMANCE INDICATORS Singapore runners, cyclists and triathletes have a lot to be thankful for for having the world’ best sports brands at their fingertips.

PHOTO: DEPOSITPHOTOS/ROBERT WILSON

16 RUNNERS’ MARKET A roundup on the latest shoes, apparel and accessories to make you look good and run well.

DECEMBER/JANUARY 2014

RUNNING ESSENTIALS

PERFORMANCE INDICATORS Singapore runners, cyclists and triathletes have a lot to be thankful for having the world’ best sports brands at their fingertips. Text Marie Monozca

ack in the day when weekend marathons or races were far and few between, and triathletes were considered a rare breed, Robert Lu and his friends were already avid runners and triathletes. The limited choice of gear made Robert and his friends take matters into their own hands and they decided to bring in the brands themselves. Their vision was simple: sell products that they believed in and that they themselves would wear or use. Through their company they named, Key Power International, better known as KPI, the lifelong friends broke into the industry with high-profile brands like Pearl Izumi and 2XU. But what probably made them the rock stars of the running world was when they became the very first distributor of Newton running shoes outside the United States. Eight years on, the passion and boundless energy for their sports has remained undiminished. From running shoes to performance apparel, KPI has since branched out and widened its offerings that now include cycling, fitness, health and wellness products. Today, KPI is well on its way to being the biggest multi-sports company in the region. They now carry 18 brands in all, including 2XU, Newton, Brooks, Nathan, Shotz, Aqua Sphere, Pure Project Series, Trigger Point, just to name a few. More exciting,

DECEMBER/JANUARY 2014

performance-driven brands will make its way into KPI’S expanding stable and into our shores. Now that running and triathlons have become a way of life for many, KPI has gone beyond just retailing and is also seriously involved in fostering and promoting active lifestyles. The company organises the Newton Run, the 2XU Mega-Tri, the 2XU Half Marathon, the Brooks Run Happy and others. It also supports other events like one of Singapore’s biggest, the SAFRA Singapore Bay Run & Army Half Marathon, 100 Plus Passion Run, and Pioneer Road Run, to name a few. KPI is Key Power International; the acronym also stands for key performance indicators which companies use to measure their progress toward their goals. There couldn't have been a more appropriate name for a company that runners and triathletes built in order to inspire more people to embrace, enjoy and excel in their chosen sports, than KPI.

CLOCKWISE: Nathan HPL #020 2Litre Race Vest, 2XU Visor, Shotz Wild Berry & Wild Bean Energy Gels, Nathan Swift Hydration Belt, Armpocket Xtreme i-30 Splash Armband, Aqua Sphere Seal Kid Eye Protection

DECEMBER/JANUARY 2014

RUNNING ESSENTIALS CLOCKWISE:

Lorna Jane Never Give Up Bra, Brooks Hat II Cap, Nathan 750ml Streamline Tritan Bottle, Nathan Phantom Pak Storage Belt, Lorna Jane Starting Line Run Shorts, Brooks Pure Drift Shoe, 2XU Women’s Compression Performance Run Socks, Accel Gel Strawberry Kiwi Energy Gel, Shotz Mango Passion Energy Gel

LORNA JANE

The newest addition to KPI’s stable of brands, Lorna Jane is no new kid on the fitness fashion block. It’s been Australia’s leading activewear label for more than 20 years now. Designed by women for women, Lorna Jane prides itself in producing innovative, superior-quality and on-trend fitness wear. Their corporate mantra of "Move Nourish Believe" also aims to inspire more women to get out of their comfort zones and be the best that they can be whether at work, at home or at marathon races.

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PERFORMANCE BRANDS

As a company that only sells products it believes in, KPI’s affinity towards performancedriven products is very strong. Two of KPI’s pioneering brands, 2XU and Newton, are driven by the same goal to equip the athlete with high-performance garments and shoes. Nathan, a company synonymous with sports accessories, and Endurox, a nutrition supplement, are new brands that are equally dedicated to athletic performance. Under KPI, these brands form an alliance to make every athlete perform beyond expectation.

CLOCKWISE: Newton Running Singlet, 2XU Cap, Nathan Trail Mix Hydration Belt, 2XU Men’s Compression Tights, Endurox R4 Gold Standard for Muscle Recovery, Newton Motion 3 Shoe, 2XU Men’s Compression Performance Run Socks

DECEMBER/JANUARY 2014

RUNNING ESSENTIALS

NEWTON & BROOKS

KPI’s business was built on its founders’ passion for running. Their desire for fellow runners to have easy access to performance, high-quality footwear, paved the way for their introduction of Newton and Brooks into the market. Robert Lu, one of its founders, said: “The running shoe is the most important, indispensable piece of equipment for every runner. I believe that technology immensely helps runners to run better and faster (with less injury)". Whether you are a beginner or an advanced runner, KPI has a wide selection of Newton and Brooks models for you to choose from. To further meet runners' needs, a Brooks Concept Store has recently been unveiled and it promises to bring a whole new retail experience to all Brooks loyalists.

CLOCKWISE: Newton Motion 3 (Purple/Yellow), Brooks Pure Cadence (Purple/Black), Newton Distance S3 (Blue/ Yellow), Newton Gravity 3 (Yellow/Black), Brooks Glycerin (Blue), Newton Distance S3 (Green/Black)

DECEMBER/JANUARY 2014

ÂŠ2013 Brooks Sports, Inc.

RUNNING ESSENTIALS

RUNNERS' MARKET RIGHT ON TRAC Need some motivation to get out the door and run? Perhaps, it’s time to download PUMATRAC by PUMA, a new running application for the iPhone. PUMATRAC analyses how external conditions affect your running performance. It’s never ideal to run in poor weather conditions, but what if you knew you run faster when you do? If you run faster in the rain, or for a longer time while listening to Hip-Hop music, PUMATRAC will let you know so you can take advantage of the conditions that work best for you. “Lay off the snooze button, your average speed is faster in the mornings” is just one example of an insight notification a runner may receive. When your run is complete, PUMATRAC will show you your score, your distance, and weather/time. These insights can be shared with friends and other runners in the region. Aside from sharing scores, PUMATRAC allows users to share running routes to keep their routines new and fresh. When travelling, the GPS locator within the app shares with you some of the best running routes in your current location. PUMATRAC is now available for download from the iTunes app store.

RUN IN A DIFFERENT LIGHT Here’s something that nocturnal runners will like. Skechers will unveil in December the Nite Owl, a photoluminescent technology that glows in the dark. The glow can last for hours when charged by either natural or artificial light source. For optimal results, charge the shoe for 10-60 minutes in direct sunlight. This technology is available in these models: Skechers GOrun 2 and GOrun Ride. GOrun 2 is a minimal running shoe that promotes a midfoot strike, and weighs only 6.6 ounces. It works as a great transitional shoe for those looking to foster a barefoot running experience. GOrun Ride on the other hand is the lightweight option for those who require more comfort and support than in a typical minimal shoe. Skechers Nite Owl line will be available in all Skechers Concept Stores in December.

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STYLE & PERFORMANCE EDGE Here's something you can wear with pride at your next training or race. O+R is a new line of apparel designed by runners, for runners. The brand is a collaboration between OBRE, a sports equipment and apparel company and RUN Singapore magazine. The partnership was forged by both companies' founders who are athletes and runners themselves – and inspired by the everincreasing clamour by the running community for quality and high-performance apparel. Whether worn for training or marathon races, O+R sports apparel promises comfort, performance and contemporary look from the starting to the finishing line. O+R is available in limited quantities at www.regonline.sg/orshop.

ENHANCED WATER

SAVE YOUR SKIN

Studies have shown that water alone cannot sufficiently replace electrolytes to prevent heat stress. Electrolytes are minerals (magnesium, potassium, sodium and calcium) that maintain optimal nerve and muscle function and are lost through perspiration and other types of dehydration. For runners, replenishing one’s electrolytes is crucial in maintaining optimal performance.

Banish dry or sunburnt skin due to your regular outdoor runs, with Bio-Oil. With its breakthrough ingredient called “ PurCellin” oil together with vitamins A and E, the natural plant oils – Lavender, Calendula, Rosemary and Chamomile – Bio-Oil ensures that the active ingredients are rapidly absorbed without leaving an oily residue. Apart from treating scars, stretch marks and uneven skin tone, Bio-Oil is said to be effective for treating other skin concerns including ageing, stretch marks, scars and uneven skin tone.

Sqwincher is an electrolyte-enhanced beverage manufactured in Australia. According to research comparing 53 electrolyte products, Sqwincher provides an optimal formula with higher potassium and lower sodium for proper rehydration and muscle cramp prevention. It also has a sugar and sugar-free options; it’s caffeine and gluten-free as well. Sqwincher is available from www.hydration.com.sg.

Bio-Oil is available in 60ml (S$15.90) and 125ml (S$25.90) at all leading pharmacies, personal care stores, select hospitals and departmental stores.

KEEP IT COLD OR HOT There’s nothing more disappointing than having a tepid drink after a 21km run, at the park under the sun! An in ice cold drink – with ice cubes – is the best reward following your hard training. How could this be possible? Whether cold or hot, the new Hydro Flask with Hydro Flip promises to keep the temperature of your liquid just the way you like it. This stainless steel water bottle has a double vacuum wall that is insulated, which means there is an absence of matter between the two stainless steel walls. And since there is no matter, the temperature outside the flask won’t affect the temperature of the contents inside the flask. Thanks to this feature, Hydro Flask can keep your hot drinks hot up to 12 hours, and cold drinks cold up to 24 hours. Hydro Flask stainless steel water bottles are also safe and 100% BPA-free. It also comes in a range of fun colours to match your running outfit. Hydro Flasks are priced at S$49 each and available at all Running Lab outlets at 112 Katong, Funan DigitaLife Mall and Velocity@ Novena Square.

REFRESH IN A ZAP Refresh yourself after your race or training with Zappy After Sports Wipes. They are cool wipes which contain natural mint, antibacterial and moisturiser designed to be tough enough to remove dirt and sweat, but gentle enough to use on your entire body. They are individually wrapped and portable enough to put in your pocket or your waist pouch. Other Zappy products include: Sun System Sunscreen Wipe for easy sun protection without any grease or mess; and the Freshening Insect Repellent Wipe, a must for those night runs as it offers effective and long-lasting protection against mosquitoes. Priced at S$3 per packet and available at all leading NTUC supermarkets.

TOWEL THAT’S COOL Coolcore is a patented, chemical-free material that offers three functions: wicking, moisture circulation and regulated evaporation. Engineered for athletes and active consumers, Coolcore has earned the prestigious “Innovative Technology” recognition from the Hohenstein Institute in Germany. To celebrate its official launch in Singapore, limited-edition Coolcore towels with tokidoki’s signature characters will be sold. These fun and vibrant tokidoki x Coolcore Singapore towels are set to be the latest fashion accessory that will help you look and keep cool in humid Singapore. In addition to the cooling benefits, the material is also non-cling and chemical- free. The regular series of Coolcore towels are available at www.coolcoresingapore.com as well as Isetan Scotts. Prices start from S$12.90 per piece while the tokidoki x Coolcore products will be available from December and priced from S$50 per piece.

DECEMBER/JANUARY 2014

RUNNING ESSENTIALS FACTS & FIGURES ALL IN STRIDE Sure, we’ve mastered a few things whilst still in nappies, including walking. So how can we take it to the next level – running? Have you ever noticed how fast you wear out your footwear, or catch yourself drooping so low in a storefront reflection? Then your usual strut may be the stealthy source of pain. Bad walking posture can hurt your back and stress out your joints and muscles, says Carol Frey, MD, a spokesperson for the American Academy of Orthopaedic Surgeons. Try these steps to improve or strengthen your stride: HOLD YOUR HEAD UP (HORIZON-LEVEL). Your chin should be at a 90-degree angle to your neck. This aligns the spine and reduces strain on the neck and back. KEEP YOUR SHOULDERS BACK AND DOWN. Slouching, or keeping the weight too far forward can cause neck pain, rounded shoulders, and eventually lead to spine curvature. STAY LIGHT AND LOOSE. A nice and flexible upper body, with gently swaying arms, helps you stay balanced. BRACE YOUR ABS (ALWAYS). Strong abdominals allow you to keep your spine tall for a strong and straight back. Keeping your core engaged also means you’re properly and efficiently distributing effort and stress to key muscles in running.

STAY IN THE BOX To keep running form solid and steady, regardless of miles, try imagining that you are running inside a large rectangular box. In this box, have and maintain the awareness that you cannot take too long a stride or swing too vigorously an arm that it might slam onto your ribcage. Keeping in the imaginary box will allow your stride to stay short and swift, and your arm swing light, moderate and under control. With this quick management, your body will be more alert in engaging key muscles like your core and gluteals.

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DO TRY THIS AT HOME Ball Squat with tubing or band strengthens quadriceps and hips, preventing patellar tendinitis or runner’s knee and ITBS (illiotibial band syndrome). Stand with your feet at shoulder-width apart and wrap the resistance tube or band around your knees so there’s no slack in the band. Place a stability (also Swiss) ball between the middle of your back and wall, but only enough pressure on it to keep the ball from crawling down. Squat down as if sitting on a chair, pushing out against the tubing to keep your knees from caving inward. Press back up to start. Do two sets of 12 reps, resting for 30 to 60 seconds between sets.

MYTH BUSTED! Attention bona fide roadrunners: You most likely had to repeatedly (to ad nauseam) defend your sport against this dogged myth – running is bad for the knees. Shut the naysayers once and for all with this repartee: Running will not wreck your hips and blow out your knees (repeat three times). Corroborated by a research review in the Journal of Anatomy, running does not increase your risk of osteoarthritis, the decay of cartilage that causes joint pain and inflammation. In fact, many researchers even propose that the strong muscles you develop putting in all those miles could actually help guard against osteoarthritis. There’s more. Exercise will also definitely help you avoid one important risk factor: Obesity.

THE TRAINING CIRCUIT

THE TRAINING CIRCUIT Indispensable advice from experts to help you run your best

20 NEW YEAR, NEW RESOLUTIONS Make 2014 a year where you will take your passion for running to even greater heights. Three running coaches dish out their advice to help you make it happen.

26 FITNESS FEMME FATALE

Her pretty face belies her reputation as a tough trainer but Nike Training Club’s Marie Purvis is nice with a no-nonsense approach when it comes to guiding people – especially women – achieve their fitness goals.

PHOTO: DEPOSITPHOTO/BLAZEJ LYJAK

30 RUNNING IN THE GARDEN

Our little red dot has seen an explosion of running activity in the past 15 years. We live in a unique city that provides endless reasons to be outdoors, enjoying all the benefits that running can bring.

32 ASK THE EXPERTS

Our panel of specialists answers readers’ burning questions on health and running.

DECEMBER/JANUARY 2014

THE TRAINING CIRCUIT THE TRAINING CIRCUIT

2014 NEW YEAR, NEW RESOLUTIONS Text Marie Monozca

o another year will draw to a close and you still lament not making good on your 2013 promise to run more than twice a week? Or perhaps, you did manage to stick to your resolution to get fitter by running and now you want to take it a notch higher by getting out of your comfort zone? Whatever the case may be, you are a runner – and you are already awesome. It takes a

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lot of courage and discipline to take that first step to being a runner and a whole lot more of discipline and dedication to be consistent. Of course, you won’t stop there, will you? Just like a job, you won’t work just to maintain a job; you excel and continue to improve yourself to get that promotion! It’s very much the same with running. There’s a lot more satisfaction when you know you are progressing and not “plateauing”.

Have you always wished you could run more than 5km? Are you thinking maybe it’s time to finally don your first ‘Full-Marathon Finisher’ shirt with pride? Have you ever dreamt of travelling not for holiday but for an ultra-trail race in 2014? Make 2014 a year where you will take your passion for running to even greater heights. We have three of the best running coaches to guide you and ensure there is no running away from our new year’s resolutions!

THE TRAINING CIRCUIT The key is to relax and enjoy the long runs. These may be long runs, but they are not supposed to be hard runs. If you pace them correctly (start easy and stay easy) you will feet great at the end of the run. Be mindful that your pace does not creep up as you get into a rhythm. Learn to maintain an easy pace.

Shem is a triatlon and running athlete and coach.

Once you have built up your target time on the roads and have the confidence to complete it at an easy pace, then you can start to add sections of slightly faster running to make it more challenging. For example, a 60-minute run can be structured as follows: 4 x 12- easy and 3-minute moderate runs

GO AHEAD AND WALK

For beginners, you can also break the run up with walk breaks. For example, you can break up a 60-minute run by doing this: 6 x 8-minute easy runs and 2-minute walk. This will reduce the impact on your knees, give your heart rate a chance to drop and mentally help you structure the run into more manageable segments.

NEW YEAR’S

RESOLUTION: To progres s fro m running 5km to 10km

Finally, as you transition from 5 to 10km and beyond, you’ll need to start paying more attention to your hydration and nutrition. Bring a bottle of water or sports drink with you for runs over 40 minutes and take regular sips from it. Resist the urge to down a whole can of drink at one go because this will end up sloshing around in your stomach and cause you discomfort before it is eventually absorbed. For runs longer than 60 minutes, have an energy gel at 40 minutes (and then every 40 minutes after that) to give you the fuel to finish strong. Shem is an Ironguides coach (www.coachshemrunclass.com) who has helped runners in Singapore achieve their goals. From newbies to seasoned Sub 10-hour Ironman athletes, he designs programmes that are sustainable and tailored to every student’s ability.

THE BySOLUTION Shem Leong

n order for you to realise this goal, you have to prepare your body for the extended effort. You’ll need to start increasing the time that you spend on your feet. While you are able to get away with a couple of 30-minute runs to complete a 5km, a 10km run will typically take anywhere from 50 minutes to one hour and 20 minutes depending on your existing fitness level. It’s time to incorporate a weekly long run; weekends are usually the best time for this.

BUILD UP YOUR ENDURANCE

Start with a 40-minute run and increase by 10 minutes every weekend until you hit 80 minutes. That way you are developing confidence and endurance gradually over a period of time. Be patient and keep these long runs to a very conservative and manageable pace to start with. Don’t worry about how fast you are going or even the distance covered. Remember that the purpose of the long run is to condition your heart, lungs and legs to keep ticking along for that duration of time.

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THE TRAINING CIRCUIT THE TRAINING CIRCUIT

NEW YEAR’S

RESOLUTION: To finish a full marathon race

THE SOLUTION By Dr Tan Swee Kheng

f you have just finished or had already done a half marathon, that means you have had a good and consistent training structure and a good starting base to train for the full. However, a full marathon is not just “two times” a half marathon. It does require more than twice the training effort and of course, discipline and commitment to realise your goal. Apart from training, commitment and discipline, your ability to remain task-focused and positive would be crucial. Your mental tenacity will play one of the biggest roles in your ability to progress in your training as well as ‘carry’ you to the finish line. As you may have heard, the race for a full marathon only truly begins after the first 21km!

FOLLOW A PROGRAMME

A structured running programme provides you with a road map for your training, as it should incorporate long runs, track sessions and core strengthening sessions and also rest days. When you follow a good structured programme, you will gradually train your body to adapt to running longer distances and, more importantly, without injuries. It’s also important and invaluable to have a seasoned running coach to design a programme that suits your running experience, your lifestyle, and work schedules. Your coach should help to assess your running gait and ability and customise a structured and targeted programme for you to train for your first marathon. Having someone else (an experienced and knowledgeable individual) to do the planning for you can alleviate part of the stress in training for a full marathon, especially when it is your first. Hence, all you will need to do is to put in the time, effort, commitment and discipline to execute the quality run sessions.

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PREPARE FOR THE LONG ROAD & RUN

The importance in putting in the effort to complete your long runs is the cornerstone of finishing your first marathon successfully. Unlike the half marathon distance, the 42.1 95km is a very different race altogether. As mentioned, it is not simply just double the half marathon distance. Part of the training regime will involve running continuously for 32km or more during one training session so that our bodies and muscles get conditioned for the distance. Some may view such long runs as gruelling, however, such long runs are a necessity for our body to “learn” to adapt to the stressors of fatigue, dehydration and energy depletion that you will experience when running 42.195km. Our human body is a very intelligent “machine”; it will adapt to deal with the stressors after it has experienced it. The long run sessions will also allow you to practise the art of refuelling both fluids and energy through isotonic drinks, energy gels, bananas, gums, etc. This so called ‘art’ can be very individualised. What may work for others may not work for you so you need to experiment and find out what works best for you. The long run sessions are the best times to experiment on your best replenishment regime and explore different brands or tastes of energy re-fuelling. You will never know if that strawberry flavoured gel will agree with your stomach unless you actually try it during training.

TRAIN WITH A GROUP

Training with a group is definitely a great way to maintain the motivation. The friendships forged during long runs and the

encouragement and positive energy from the group will help fuel your determination to finish. As with lots of my runner students, it is this camaraderie that keeps the enthusiasm alive. However, do be mindful that you do not get ‘sucked’ into training more than you should when running in a group. Although group dynamics are good, it can sometimes be harmful when you are compelled to train beyond what you are ready for. It is good to train in a group and at the same time have an individualised plan for yourself. You need to be aware that some runners may require less recovery time compared to others. And some runners may also be better conditioned to run longer distances and more often than others. In short, you must know yourself and where you are even though you are training with a group.

Runners today are spoilt for choice as to which marathons to do. Locally, there are two marathons: one at the end of the year and another in the middle of the year. However, if you are considering venturing abroad, the options are countless. Just in the Asia Pacific region, there are easily more than 20 marathons in countries such as Japan, Australia, Malaysia, Thailand and Hong Kong. The weather in some of these countries is cooler and less humid than Singapore, which can make the running conditions more tolerable for your first marathon. Also there is the added incentive of a holiday after completing your first marathon. Dr Tan is a Kinesiologist and Movement Specialist and founder of Fifth Ray Integrated Activities (www.fifthray.com). She’s a former hockey player who has run countless marathons and several Ironman races.

THE TRAINING CIRCUIT

NEW YEAR’S

RESOLUTION: To take on an ultra-trail race

THE BySOLUTION Andy Dubois

The aim is to keep the intensity at a level that can be maintained for the whole distance. One of the golden rules in ultra-running is that if you think you are running too fast then you are, so slow down. This may mean a slower paced run or a walk depending on the terrain and fitness level. Walking needs to be practised in training as there is a skill in walking uphill quickly that can’t be gained by running.

or many, the marathon is the ultimate challenge, but a growing number of runners are looking for something more to test themselves against. The dramatic increase of participants in 50-100km ultra-trail races around the world is evidence that for some people, the marathon isn’t the challenge it used to be. Ultra-marathons can seem like the realm of the super-fit but with a few tweaks to your training programme they are achievable for anyone who can run a marathon.

DO DOWNHILL TRAINING

The second major change to training for an ultra is downhill training. Running downhill does far more damage to the legs than running on a flat road or uphill. Thus, if a race has a lot of hills, you need to prepare the legs for that increased load by doing some specific downhill training.

GO THE DISTANCE

The major change needed to make the step up from marathon to ultra-marathon is to increase the distance of the long run and slow down the speed. Training for a marathon will typically involve a long run of around 30 to 35km. For an ultramarathon, the long run may be anywhere from 30 to 70km albeit run at a very comfortable pace. It often incorporates walking breaks to ensure the body can handle the distance.

The risk of injury is also higher with running downhill hence, it’s important to increase the time and speed running downhill very gradually.

IMPROVE YOUR RUNNING ECONOMY

WALK, RUN, REPEAT

Walking is something that many runners new to ultras find hard to come to terms with, however, it is an essential part of racing even for the elite. Learning the best mix of walking and running to suit the individual and the course is the key

to performing well. In a very hilly ultra race, almost everyone will be walking the ‘uphills’, but in a flatter race some will be able to run every step, whilst others will benefit from a walk-run strategy.

Many ultra-runners neglect speed work thinking that it’s of no importance in races over 50km but speed work helps improve your running economy. This means you can run at a set pace with less effort than before and therefore, run for longer. Do aim to include one speed session per week.

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THE TRAINING CIRCUIT

The most popular ultras are held off road, and running on trails involves a completely different skill set than running on road. Descending rocky twisting trails with any kind of speed takes practice. If your race is on trails then try to spend as much time on trails as you can. If you have limited access to trails and hills then you may need to do many laps of the short hills or sections of trail that you can easily access.

FUEL UP

Nutrition is of far more importance in an ultra than a marathon. You may be able to get through a marathon with just a few gels but in an ultra that could last over 10 hours – your stomach may rebel against a gel-only diet! You will need to experiment in your long runs with different foods to determine what your stomach and taste buds can handle and the amount of food that is optimal for you. Not enough food and your energy levels will suffer; too much food and it will sit in your stomach often causing nausea. Aim for approximately 40 to 60 grams of carbohydrates per hour and adjust to suit you. The types of food ultra-runners consume range from sweet foods such as gels, chocolate and muesli bars to savoury foods like salted potatoes, vegetable soup and pretzels. Despite what it may sound like, ultras are achievable for most runners. Running a hard marathon can be harder than running a 50km trail ultra even though the trail ultra will take longer. The mix of trail, road, ascents and descents means there is a lot of variety for both body and mind unlike the road marathon. A 100km race is more challenging but with adequate preparation is still within reach of most runners. Be warned once you make the change from road marathons to trail ultras – it is hard to go back! The freedom of running on trails, the friendliness of fellow competitors, the scenery and the sense of achievement upon finishing is something you won’t experience with a road marathon! Andy is an award-winning elite endurance athlete and coach who established Mile 27 (www.mile27.com.au) with the aim of providing the most complete training service for runners available anywhere in the world.

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Andy’s passion for endurance sports has lead him to specialise in ultra-running.

DYNAMOTION FIT

PELVIS SUPPORT

ANATOMICAL FITTING AND CUTTING PROVIDES LESS TENSION ON KNEE/HIP

POWER MESH PROVIDES BODY BALANCE SUPPORT

THIGH SUPPORT

MUSCLE TUNING

SUPPORT FROM BOTH SIDES PROVIDE STABILITY

PU HEXMESH ON HAMSTRINGS REDUCES MUSCLE VIBRATION FOR EFFICIENCY

DRAPE CUTTING

3D DRAPING AND CUTTING DESIGNED TO FIT BODY AND REDUCE SLIPPING

KNEE SUPPORT

REDUCES KNEE VIBRATION AND PROTECTS JOINTS

CALF SUPPORT

PROVIDE SUPPORT FROM LOWER PART OF THE CALF

SUPPORT PROVIDED FOR EVERY MOTION

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IMM Level 1

I12 Katong Level 2

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West Mall Level 3

JCube Level 3

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Parco Marina Bay (Millenia Walk) Level 1 *Available at selected stores.

THE TRAINING CIRCUIT

FITNESS FEMME FATALE

Her pretty face belies her reputation as a tough trainer who makes even her male students flinch with fear. But in reality Nike Training Club’s Marie Purvis is nice with a no-nonsense approach when it comes to helping people – especially women – achieve their fitness goals. Text Marie Monozca

“A

nything is possible with hard work, persistence and dedication,” says Marie Purvis emphatically. If you think those words came from a motivational speaker, you are spot-on. However, Purvis is more than a person who preaches; she practises every single advice she dispenses. She embodies her role as an international fitness trainer with the Nike Training Club (NTC) to the hilt. With a lean and toned body, her unbridled energy and powerful aura, it seems she can easily coax a couch potato into signing up for a full marathon. And she has, albeit gradually. Purvis does not subscribe to the get-fit-overnight quick fixes but advocates customised and personal training programmes. Her own brand of fitness is what she prescribes to those who attend her Nike Training Club classes at Nike’s US headquarters and all over the world. Designing and developing methods to help her clients achieve new levels of health and fitness has also made Purvis in demand as a

DECEMBER/JANUARY 2014

trainer and coach of elite sportsmen as well as everyday athletes. A former competitive athlete herself (she’s a sprint queen), the American has the practical experience to help athletes, especially runners to develop speed, agility, power and endurance. Although her clientele is a balanced mix of males and females, the 32-year-old has made it her personal advocacy to inspire women who are grappling with weight, health and fitness issues. Through the Nike Women’s Facebook page, she offers tips on exercises and proper nutrition. The exercise physiology graduate was in Singapore recently and has found time to chat with RUN Singapore about running, women, and weight – and how to keep it at bay. RUN: What inspired you to be a fitness trainer? MARIE: I was inspired to be a fitness trainer because I wanted to help people. I’m really a big people-person and I love being able to help

someone. For me, being a trainer allows me to be on the preventive side, where I can actually minimise health issues from happening. My job is very gratifying especially when I see my clients achieve their goals. Honestly, I am very happy with my job because it is so rewarding. RUN: We hear you used to be a 400m and 800m champion in your state? Do you still find the time to run despite your travels and hectic schedule? MARIE: Yes, I still do a lot of running wherever I go. I also play volleyball and ride the bike when I am not on the road. RUN: What is the ideal frequency for a woman to run? MARIE: I would recommend running about three to four times a week just because it puts less stress and strain on your joints and muscles, as opposed to exercising daily. However, for those who want to work out, I would recommend doing it at least five to six times a week because strength training is important to prevent injuries.

THE TRAINING CIRCUIT

“ANYTHING IS POSSIBLE WITH HARD WORK, PERSISTENCE AND DEDICATION.” – Marie Purvis

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THE TRAINING CIRCUIT

RUN: For some women, it’s easier to go on a diet than get started with any exercise regime. How can someone motivate herself to take that most crucial step to be physically active? MARIE: The best motivation one can get is by doing something active that they enjoy. It could be a really simple activity like dancing, walking or hiking, just to start you off before you go on to more strenuous activities. Another motivation that I think works really well is to sign up for a race. Personally, I find that it really motivates someone to train because they have a goal to achieve. Also, I think that getting your friends together for training sessions really help because you look forward to the social activities that accompany these sessions. RUN: What is the best way to build fitness, strength and stamina for running and races? MARIE: What I would do is to start slow. Always begin your training programme by picking a distance to complete, for example 5km. As you need to work up to complete that distance, always start with a walk-run, and work your way to being able to run the entire route without stopping or walking. Once you can fully run that distance, you proceed to add on the mileage. That’s my recommendation for building your endurance. RUN: In your opinion and from your training experience, what are some of the exercise injuries that women are prone to? Is there any way we can avoid them, for example by changing the way we do certain exercises? MARIE: Women are definitely prone to knee injuries, just because of the way we are built. We have bigger hips and thus, a bigger quadriceps angle (or Q angle) than guys, so the strain we put on our knees is definitely higher. There is no way we can avoid the injuries just by changing the way we do the exercises.

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Instead, we need to build on strengthening our muscles, and doing the proper form and technique so that the joints don’t take up all the weight bearing. We can strengthen our muscles by doing weight training about three to four times a week. RUN: Often, women are afflicted with the monthly menstrual cramps and menopausal discomforts. Are there any exercises that we can do to relieve them? MARIE: From my own experience, I find that anything that goes into a crunch position really helps. For example, sit ups and crunches. Also, when I do bear crawls and spinning classes, the cramps immediately disappear and I feel so much better. RUN: Is it necessary for a fairly active and fit woman to take calcium supplements? Why? MARIE: Personally I believe that if you are eating a well-balanced diet, with a good mix of protein, complex carbohydrates and fibre, you don’t need to take any supplements. At most I think women should be consuming protein powder and multi-vitamins. We need to take protein powder because women generally tend not to eat enough of them, and multi-vitamins just so we get the adequate level of nutrients. RUN: On that note, in view of osteoporosis being more common among women, what are some of the exercises we can do to strengthen our bones? MARIE: To strengthen one’s bones, you need to partake in training that has a weight-bearing focus. By that I mean doing all kinds of strength training, including activities like jumping, kickboxing and running. In fact, any kind of jumping helps to build and maintain healthy bones. RUN: You do walk the talk by being fit and lean. Do you also indulge in sinful food? What is your guilty pleasure? MARIE: I definitely indulge on my cheat days! My guilty pleasure is kettle corn; it is something like sweet popcorn. In fact, I ate a whole bag of it on my way to Singapore before I realised what had happened (laughs). Pizza is also one of my favourite sinful foods. When I have that, I normally go for the vegetarian option or a thincrust pizza with prosciutto, feta cheese, fresh tomatoes and mozzarella. Absolutely delicious. RUN: Besides fitness, what are your other passions? MARIE: I definitely love music, any kind especially if it’s ‘live’. Honestly, I can watch anything as long it is live. Also, I very much love fashion, especially seeing the kinds of trends that are out there. You can say I’m somewhat a shopaholic. I also love water sports, especially surfing and wakeboarding.

A MASTER TRAINER’S PERSONAL TRAINING PLAN Nike Women’s training ambassador, Marie Purvis, reveals her secrets to a toned and tough body: MONDAYS: Heavy-weight training TUESDAYS: High-intensity training (with Nike Training Club’s ‘Get Lean’ workout) WEDNESDAYS: Strength training workout with the Kettle ball THURSDAYS: Track workout (“I do a 200m walk then 200m sprint. Repeat 8 to 10 times then finish it off with a 2km easy run.”) FRIDAYS: Run in the pool (“For joint and muscle recovery and regeneration training.”) SATURDAYS: A long run with friends (“This is followed by brunch. I love pizza!”) SUNDAYS: Rest

PHOTO: DEPOSITPHOTOS/THOMAS LAMMEYER

RUN: The mid-section is the bane of most women. What makes it so difficult to lose the flab in that area? Could you share some secrets to having a washboard tummy that doesn’t require starving? MARIE: What makes it difficult to lose that flab is because we don’t focus on nutrition as much as we should. If you want a flat stomach, you definitely have to train for it in the kitchen. Meaning, you need to eat right and eat ‘clean’. You also need to make sure that you keep your stress levels under control. Our body naturally releases a hormone called cortisol, and when we get stressed out, cortisol gets stored as fat in the abdominal region. Another thing to note is that estrogen also hangs onto fat, so de-stressing is very important to decrease these hormones in women. Personally, the best way to de-stress is by exercising.

THE TRAINING CIRCUIT

RUNNING IN THE GARDEN Our little red dot has seen an explosion of running activity in the past 15 years. We live in a unique city that provides endless reasons to be outdoors, enjoying all the benefits that running can bring. Text David Ng

n recent editions of RUN Singapore, we have covered a holistic approach to staying engaged with running in order to reach oneâ&#x20AC;&#x2122;s potential. One ingredient has been the Mental Attitude to training. As running residents of Singapore, one can never be short of the many unique and local reasons to draw upon as an excuse to get outdoors and train. The running boom that has hit Singapore over the past 15 or so years has been a welcome pleasure for all runners, old and new. Not only are we now spoilt for choice, with a multitude of races and running events, we are also able to join the increasing number of clubs and less formal running groups, which all add to the vibrancy of the running community. Old stalwarts like the MR25 Runners and Hash House Harriers have been complemented by newer cliques, race specific training groups and more corporate money for events, leading to support for the Singaporean love of staying fit, competing, achieving and having fun in running shoes.

Local Beauty

PHOTO: DEPOSITPHOTOS/IVAN

One beauty of running is that it can be done anywhere and its simplicity results in familiar dependability when one decides to venture out onto the streets with running gear on. However let us not forget the uniquely Singaporean aspects of running in our garden city which we may otherwise take for granted. One of the pleasures I look forward to is the all too rare arrival of the overseas visitor that runs. This allows me the excuse of introducing them to our unique local running community, and with it, routes that emphasise the special running environment we are blessed with.

DECEMBER/JANUARY 2014

THE TRAINING CIRCUIT My highlights list for getting my running shoes on in Singapore include:

•

Local “Dishes”:

•

• •

•

• •

The PCN (Park Connector Networks) ... running without the danger of crossing roads... and with distance markers... and excellent lighting! Free park training on the PCNs, dodging errant cyclists, roller bladers, pedestrians, pets and uncles on electric bikes Green running environments; too many to list, but favourites include: MacRitchie, Upper Pierce, East Coast Park, West Coast Park, Bukit Timah Nature Reserve, Bishan Park, Admiralty Park, Pasir Ris Park, Changi Coast, The Botanic Gardens, Gardens by the Bay, Fort Canning Park, the Southern Ridges and the Green Corridor. Queensway Shopping Centre, the country’s running gear treasure trove. I always spend more time and money than planned when I go there. The numerous running tracks... openly available and plentiful, unlike any other city I have frequented. One of the best city runs in the world (Marina Bay, the Barrage, East Gardens, Boat Quay – spectacular)

Pedestrian overpasses... they guarantee safety, are always in the right position and provide hill training. Post-run coffee and kaya at the local hawker centre; a great way to replenish lost energy reserves.

Uniquely Singapore: • • • • • •

•

The NUS Run goodie bag, a well kept secret, until now. (Be warned though, it’s not an easy course) Sports expos at registration pick-ups – I always linger longer than I should, and buy things I maybe should not. The free public showers along the East Coast Park; great after an early morning run. Seeing fellow runners at midnight without having to worry about their safety. The lack of doggie poop on nature strips and footpaths. The build-up to the Standard Chartered marathon, as evidenced by the green, blue and white running vests of past editions that make their appearance on the streets, as 60,000+ aspirants cram in training for that first Sunday in December. Excellent race organisation at running events – amenities, marshalling, road closures, course distance markings.

“WE RUN, NOT BECAUSE WE THINK IT IS DOING US GOOD, BUT BECAUSE WE ENJOY IT AND CANNOT HELP OURSELVES...THE MORE RESTRICTED OUR SOCIETY AND WORK BECOME, THE MORE NECESSARY IT WILL BE TO FIND SOME OUTLET FOR THIS CRAVING FOR FREEDOM.” - Dr Roger Bannister

• • •

•

Hills are over rated (and if I really want them, I can find them ...Bukit Timah Hill or Fort Canning Park anyone?) Social responsibility ...the many runs that allow runners to help raise money for worthy causes. Local community walking clubs – it’s always a source of happiness for a runner to see local walking clubs out in force on weekends. NSMen training for their NAPFA; it’s always motivating for runners to see the grey ARMY running vests.

Flow-On Benefits For Singapore Runners: • •

•

• •

The weather is predictable and always fit for running in the early morning and evenings, unlike other non tropical cities. You can run even when it is raining, without risking the prospect of catching the flu or other weather-induced issues like frozen ears, nose, fingers. You have more time for running as you spend less time looking for running gloves, woolly hats, weather-proof gear, donning tights... You are usually already warmed up, by virtue of the tropical temperature You get to understand your mental frailties and devotion to running quicker than in other cities, as you can never use weather as an excuse to not run... When you do visit a cooler city, running seems 15 percent easier, and your endurance is better. When you run with visitors, they marvel at your ability to run in 30 degrees Celsius heat and 85 percent humidity.

So the next time you are lacking motivation to lace up your runners, consider the above. If you would like more information, please contact David at askdavid@boldinkmagazines.com

Bishan Park

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THE TRAINING CIRCUIT

FIRST FULL MARATHON I will be running my first full marathon next month. My goal is to finish it safely and without injury. Is there a “respectable” finish time for beginners like me? — Susan Lee, 34, Admin Officer Q.

A. It depends on your athletic background, but if you are a total beginner, although it’s hard not to, it’s best not to set goals for your first marathon. The main goal should be to get to the finish line! Just make sure you follow a structured programme and increase your training volume and intensity slowly to reduce your injury risk.

CADENCE COUNT Q. What is the ideal step cadence when running? I normally do 80 right footsteps every minute. Should it be more when racing? — Ryan Ong, 22, Student A. There is no ‘magic number’ for cadence but it should be somewhere between 85 and 100 right footsteps per minute, so you would benefit from increasing your cadence. Although cadence does increase a little with increased pace, you should ‘train as you race’ so race day cadence should be the same as you do in training.

NEED A BREAK?

ASK THE EXPERTS PHOTO: DEPOSITPHOTOS/MIKAEL DAMKIER

Our panel of experts, sports doctors and specialists answer your burning questions on running, health and fitness. If you have anything to get off your chest, send us an e-mail at askrun@boldinkmagazines.com.

This issue, we have Bevan Colless, Dr Tong Khim Leng and Dr Martin John answer our readers’ questions.

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Q. During a race I can’t run for more than 2km without resting; I need walk breaks in between. What do you recommend is the ideal frequency and duration of my breaks without losing momentum? — Debbie M, 48, Housewife

Make sure when you are taking your walk break you keep your arm-carry high; also, keep driving with your arms. Try using time more than distance, e.g. try to run for nine minutes then walk for 30 seconds, then late in the run, increase the walk breaks to 45 or 60 seconds if you need to. A.

Bevan Colless Bevan is a Sports Physiotherapist and elite triathlete, cyclist and runner. He is a certified running injury specialist providing running assessments, and treats endurance sports and knee injuries.

THE TRAINING CIRCUIT BE HEART SMART Q. What should my average heart rate be when running a half or full marathon? I did a 15km race recently and felt uncomfortable (due to an irregular heart beat) in my left chest at around the 12-14km mark. I found out later that my average heart rate for the entire race was about 91 percent of my maximum heart rate. I am a female currently in my mid 20s with a blood pressure reading that is slightly at a high level. Is this unusual? — Chee Ying Ying, 26, Teacher

Your heart rate depends on the level of intensity of exercise, your cardiovascular fitness level, and your general health status at that moment. As such, there is no predictable average heart rate. Given that the half marathon or full marathon is considered a high-intensity cardio exercise, it is not surprising that your heart rate hits 91 percent of your maximum predicted heart rate. This is not unusual and is acceptable. In general, during high-intensity exercise, heart rate exceeds 75 percent or above your maximum predictable heart rate. A.

Dr Tong Khim Leng Dr Tong is a sports cardiologist and senior consultant at Changi General Hospital. She is also an avid runner.

Using a heart rate monitor can precisely monitor and control the speed and intensity of your running.

How do I run faster without Q. sustaining injury? — Dennis Khoo, 30, Sales Manager

Many runners get carried away during events; the adrenaline and excitement make them all rush off early. This will quickly become a problem later in the race where the euphoria has worn off and you hit a wall.

This is a million dollar question. Improving your VO2 Max (the volume of oxygen you can consume while exercising at your maximum capacity) and lactic tolerance levels are all keys to faster, better performance.

A heart rate monitor can make sure you keep your training and your ego in check, and let all the other people run off at sub-world record pace and you keep to YOUR pace. You will also know when you can put in the extra effort or when to take it easy.

You may also try to achieve a maximal heart rate, but to sustain that level is not only difficult – it is also risky. It can leave you prone to injury or could overly fatigue your muscles. Try using a heart rate monitor so you can monitor and precisely control the speed and intensity of your running.

A good way to break plateaus is to occasionally mix up your training programmes as well as training zones. Perhaps, work with a partner who is slightly faster, and take note of your heart rate and the changes it undergoes.

By carefully monitoring your performance, you can quickly see if your recovery times increase. If so, then you know you can push yourself harder and faster at select times and know exactly how your body will respond.

PHOTOS: DEPOSITPHOTOS/ANDREA DANTI

FAST & FURIOUS

Dr Martin John Dr John is the Head Osteopath at Orchard Health Clinic and specialises in joint care, pain management and physical therapy.

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THE TRAINING CIRCUIT

THE TRAINING CIRCUIT FACTS & FIGURES

LISTEN UP!

Tuning in not only helps pace your workouts, but tunes them as well, says a Journal of Sports Medicine and Physical Fitness Study. Here's how:

Run on anything but the road? These quick and easy moves will ensure joints are protected during slightly unstable runs:

One-Leg Touchdown

Stand on right leg. Bend and lift left leg into the air, and touch the ground. Do two to three sets of 10 to 15 per leg.

Walking Lunge

Maintain an upright torso while lunging with one leg, then lunge with the other, progressing down a hall. Do eight to 12 repetitions per leg.

One-Leg Jump

Hop onto a curb or step, or just up into the air. Do two to three sets of 10 to 15 repetitions per leg.

Plank

Hold a plank position for a minimum of 30 seconds; progress to raising one leg or arm (or bird-dog style raising opposite arm and leg), switching halfway.

SHORT SWEET

Turn short-distance races – about half the distance of your target event – into practice workouts to improve time and boost speed. Here’s a sample: 1. DO SPEEDWORK Perform fartleks (brief periods of faster running) like running fast one to three minutes then go easy for about half the time and effort you spent on the fartlek – this will improve your running efficiency. 2. HONE GOAL PACE Run each kilometre 15 seconds faster until you’re running the final kilometre at the pace you’re targeting at a race. This will train your mind and body what your goal speed feels like. 3. FINISH FAST Cover three quarters of the race at a pace that’s 45 seconds per kilometre slower than what you’ll run on the race. In the final quarter, pick it up until you’re running slightly faster than goal pace.

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YOU’LL TRAIN EFFICIENTLY When the tempo of your tunes matches the cadence of your run (or ride), you can move at the same level with less effort. YOU’LL BREEZE THROUGH WORKOUTS Create a playlist of tracks with 125 to 140 beats per minute (bpm) for days when you’re simply dragging. These rhythms reduce rates of perceived exertion, according to Australian researchers. YOU’LL DEFINITELY “COMPLETE,” OR FINISH Favourite songs or tunes that inspire can increase endurance by up to 20 percent, as published in the Journal of Sport & Exercise Physiology – good news for marathoners! YOU’LL REPAIR MUSCLES FASTER Listening to music during cool downs (light jogs, walks and stretching) lowers lactate levels in the blood, which speeds up muscle repair from hard runs or workouts.

average kilometres covered when one walks, or runs a par 72-(yes, 18 holes) golf course – a good way to skip the buggy when one needs the extra training on grass, as well as a nice change of scenery.

TIP: FATIGUED FAST? SCALE IT BACK

If you feel fatigued when you first start incorporating faster running into your runs, you may be overdoing it. Make sure to warm up well with easy jogging, then, do one to three fast segments lasting only a few seconds (about 30). Take plenty of walk breaks. Each week, add an extra fast segment, or lengthen the time you spend running fast by a few seconds (say 15).

PHOTO: DEPOSITPHOTOS

STRONG AND STABLE ANYWHERE

MIND, BODY & SOLE Your guide to looking, thinking and feeling positively great while on the run

36 GET TUNED IN Learn to run by feel, by listening to your body more and packing light with less gear and gadgetry.

PHOTO: DEPOSITPHOTOS/ STEFANIA HRISTEA

38 FLIP-WORTHY Whether you’re a newbie runner or an Olympian hopeful, these five page-turners will get you in top form – body and mind – ready to take on any challenge, on and off the running circuit. Start reading!

DECEMBER/JANUARY 2014

MIND, BODY & SOLE

GET TUNED IN Learn to run by feel, by listening to your body more and packing light with less gear and gadgetry. Text Asha Macam-Velasco

or a change, it’s a lot quieter, except for your own orchestra: the sound of alternating inhales and exhales assimilating with the steady cadence of each footfall as rubber hits the road, thumping along with the “lub dubs” of your heart like a percussionist with a rhythm that accelerates and decelerates.

is, with gadgets for company and ourselves as second gear. A surprising 33 percent of runners run sans watches at least once a week whilst 67 percent wear their gadgets – aka GPS watches and iPods – like second-skin according to an international running poll.

Listen To Your Muscles

You also feel lighter. Your arms and legs move with ease unhindered by additional baggage. You’re suddenly more aware of how your entire body feels including the effort you’re putting out there. You can feel the wind, hear your thoughts and think clearly. And surprisingly, you’re in more control. Well done! You’ve just switched to your internal feedback mechanism and inner pacemaker, or simply, “running by feel or effort.”

As a coach, I try to discourage add-ons (gadgets) and advise runners to run by effort, on certain days – specifically LSDs (Long Slow Distance runs) and oval training. A paradox? Perhaps. But much as we’d all like to keep glancing at our Garmins or Polars every 10 to 15 seconds and run in a stop-and-go manner as if dictated by traffic lights, it’s an added effort that may be an unnecessary “extra movement,” which good running coaches train their runners to eliminate.

This should be a natural state for most runners, one might say, but alas, it has become an endangered skill if not totally defunct – thanks in no part to e-running: tech running that

Also, as part of neuromuscular and balance training, runners get trained to negotiate movement patterns well by allowing the brain to communicate with muscles and joints so

DECEMBER/JANUARY 2014

that they respond quickly and move correctly – without impedance of machinery – but purely bodyweight training! As a runner, I am occasionally guilty of “plugging in” all my running accoutrement – Garmin 410, iPod shuffle and heart rate monitor strap – with the conception that I’m actually more tuned in and updated. After all, it can be time-savvy cutting the guesswork during runs. However, I noticed a trade-off. I was always looking behind at oncoming runners and cyclists because I couldn’t hear outside my music. Also, I felt more pressure keeping up with the pace my watch was reminding me of, particularly when I’m falling out of goal pace. I was becoming more uncomfortable “tuning in” mechanically. So I decided to downgrade: less gadgets (except for a regular fitness watch and a hand-held water bottle) and more of me (plus maybe a friend or two for motivation) please. In the beginning of the adjustment, my body felt heavier, my breathing more ragged because

I felt alone and insecure without my running refinery. But after two weeks of running unencumbered, my inner clock was running on autopilot. I went by a basic training formula: easy, medium and hard. Also, I was more alert of oncoming runners, walkers, cyclists, traffic and street noises which made me quicker to react, adjust directions, speed up or slow down. Easy enough? Not quite, but not impossible either. It takes at least six months to hone this natural pace sense – that is to say, paying more attention to your body’s cues or signals.

Train Your Inner Pacer

PHOTOS: DEPOSITPHOTOS/SUPRIJONO SUHARJOTO/THOMAS LAMMEYER

One way to train your inner pacer is to “guess” your time or kilometre goal before peering at your watch. Even if you are off by a minute or so, you’ll get better as your mind gets sharper. Use visual cues like trees, posts, and road signs as mile markers. Soliloquise. It’s not just for theatre folks, but also for athletes who need to psyche themselves before competitions. In short,

this is “mind over matter.” Keep telling yourself, you’ll get better, and you will. Hear a compliment from a running buddy? You might just transform overnight. The music of encouraging voices and laughter will boost all the positive aspects of the experience of running. Here’s more good news for low-tech runners: aerobic exercise as running increases hearing strength and perception by six percent, says a study at the Bellarmine University in Kentucky, USA. This means, you can heed your body’s goings-on more, know its capacity, even aches and pains. With the many perks of running light, it shouldn’t be a bad thing to try, right? Besides, runners need rest and recovery – even from gear and gadgets. Coach Ash is a sports medicine graduate specialising in athletic training, sports conditioning and corrective exercise. She is also an avid runner whose next race is the Angkor Wat International Half-Marathon in December.

ONE WAY TO TRAIN YOUR INNER PACER IS TO “GUESS” YOUR TIME OR KILOMETRE GOAL BEFORE PEERING AT YOUR WATCH. EVEN IF YOU ARE OFF BY A MINUTE OR SO, YOU’LL GET BETTER AS YOUR MIND GETS SHARPER.

BARE RUNNER FOR 31 YEARS Ricky, Goh Chok Chai, a 59-year-old entrepreneur has been a runner for 31 years. He completed his first full marathon at the 1982 Singapore International Marathon. The 2013 Standard Chartered Marathon in December will be his 22nd full marathon, and where he hopes to better his current personal best of 3:43, achieved in 1986. His reasons for running with the bare minimum? “Without any gadgets I feel in full control of my body and mind every step of the way. Without any music, I could listen to my body intimately; to me that’s the most reliable reading to assess my run. Also, the sounds of birds chirping and the beautiful surroundings become more vivid to me. This must be the reason why I often run with a smile. By not wearing a GPS watch, I am not being compelled to follow it but rather I follow my own body’s rhythm if it still permits me to run faster and further. And my heart rate? My heartbeat and pace have become perfectly synchronised that it’s easy for me to tell whether a target speed or distance is a go or no-go.”

THIS SHOULD BE A NATURAL STATE FOR MOST RUNNERS, ONE MIGHT SAY, BUT ALAS, IT HAS BECOME AN ENDANGERED SKILL IF NOT TOTALLY DEFUNCT

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MIND, BODY & SOLE

FLIPWORTHY Whether you’re a newbie runner or an Olympian hopeful, these five page-turners will get you in top form – body and mind – ready to take on any challenge, on and off the running circuit. Start reading! Text Eve Daniel

BORN TO RUN Christopher McDougall

“It all began with a simple question that no one could answer. ‘How come my foot hurts?’ In the end, I got my answer, but only after I found myself in the middle of the greatest race the world would never see: the Ultimate Fighting Competition of footraces, an underground showdown pitting some of the best ultra-distance runners of our time against the best ultra-runners of all time, in a 50-mile race on hidden trails only Tarahumara feet had ever touched.” A true-to-life account that compellingly reads like top travel fiction, except that this one is validated by cutting-edge science and history. The author’s bizarre adventure introduces readers to a hidden tribe of Native American barefoot runners, a nearmythical Stone Age super athletes called the Tarahumara (pronounced: Tara-oo-mara) from Northwestern Mexico—and the secret to their legendary status as the greatest longdistance runners of all time. Care to try and race 320 kilometers over a period of two days in rough canyon country? The Tarahumaras do on a regular basis. An insightful read for the barefoot runner pack; a wondrous tale of human endurance for the rest.

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A LIFE WITHOUT LIMITS A World Champion’s Journey Chrissie Wellington with Michael Aylwin

“I am motivated above all by that little voice inside that urges me on to fulfill my potential. Everyone has that same voice in them somewhere, but many are too scared to listen to it, too scared to try, too scared of failure. That fear is immobilizing, but it is also our own personal construct and therefore doesn’t exist in reality.” In October 2007, 30-year-old Chrissie Wellington shocked the triathlon world when she won the Ironman World Championship in Hawaii, the most gruelling single-day endurance sport event and longest distance triathlon—a 2.4-mile swim, 112-mile bike ride, and then a marathon run. As a kid, she was accident-prone, low on common sense and embodied no unusual talent at all. Today, Wellington is a four-time Ironman World Champion who has set world records previously believed to be unachievable by female athletes. A candid narration of how fierce determination powered an ordinary woman to extraordinary heights, this page-turner will push you to unearth the legend in you – in sports and in life.

THE RUNNER’S LITERARY COMPANION

Great Stories and Poems about Running Edited by Garth Battista Elvis Costello once said, “Writing about music is like dancing about architecture.” Same goes for putting the joys and pains of running in written words. But very much like how “reading about music” strikes a chord among both artistes and ordinary music fans, flipping through tales of the running experience offers insight, generates interest and eventually influences a reader. How can a runner not see himself reflected in these characters, with his own courage, fears and hopes put into beautiful words? There’s a love story, a horror piece, murder mysteries, war tales, a surreal comedy, and poetry that hits home with anyone who’s put himself out there in a race. You don’t have to read it cover to cover: each chapter is written for a particular runner – the Miler, the Marathoner, the Sprinter, the Young Runner – and also divided into themes such as Form & Motivation, Winning & Losing, Time, Memory & Age, and even Injury & Death. Whether you’re an Olympian racer or a mere bookworm, this inspiring anthology of 48 short stories and poems make for an uplifting read on a rainy day, while travelling or when nursing an injury. Definitely a must-buy.

“THE PLACE OF RUNNING IN AVERAGE LIVES IS AS MOVING AS ANY WORLD RECORD.”

YOUR 12-WEEK GUIDE TO RUNNING From Your Armchair to a 5Km Race in 12 Weeks Daniel Ford, Paul Cowcher & Russell Murphy

Think you can transform yourself from couch potato into road warrior in just three months? YES, YOU CAN—with a li’l help from this compact starter guide. This is for you if you think that running would make you fit, healthy and energised BUT you keep a busier-than-thou calendar, want to train only a few days a week, and don’t want to give up your treats. In short, you love running but you’re not obsessed with it. Not yet, anyway. HOW TO USE IT: Twelve large steps broken down into 12 chapters serve as weekly guides that open with your ‘A im for the Week’. To pull it off, there is a tweak-friendly Training Programme that actually accommodates your hectic sked. Newbies start off easy with Week 1—all you gotta do is tell the world that you’re going to start running—and try to live up to your word by Week 2, which is the time you actually hit the ground. WHAT WE LOVE: ‘Do This’, ‘Consider This’, and ‘Don’t Do This’ tips keep you sprinting towards that Big 5km Goal without sacrificing family time, work and Happy Hour. Yes, this is one lite manual that gets you ready to race without taking the fun out of running.

RUNNING WITH THE MIND OF MEDITATION Lessons for Training Body and Mind Sakyong Mipham

“In Tibet, we say that the breath is like a horse, and the mind is like a rider. When the breath is calm and in control, it is much easier to access the mind. With an untrained mind, the thought process is like a wild and blind horse: erratic and out of control.” How can training your mind impact training your body? Tibetan lama, Shambhala head, National Bestseller author, horseman, martial artist and runner Sakyong Mipham explains the vital link between basic meditation and fundamental running principles in such a simple and straightforward manner that can be appreciated and practically applied by anyone, regardless of age, spiritual background, or physical ability. Following the path of Shambhala warriorship, runners progress through four phases that represent the inner and physical development of a courageous individual: the Tiger Phase (learning how to run) – teaches mindfulness, focus, embodying confidence and extreme cautiousness; the Lion Phase (enjoying the run) – associated with joy, it cultivates the power of compassion and kindness, and panoramic awareness of being able to run properly; the Garuda Phase (challenging yourself) – nurtures competence, accomplishments and going beyond hopes and fears; and the Dragon Phase (running to benefit others) – represents intelligence, compassion and extending yourself by running for a higher cause.

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THE TRAINING CIRCUIT

MIND, BODY & SOLE FACTS & FIGURES

GET STEAMY

BUILD MENTAL MUSCLE OUTDOORS

Training outside? The next time you lace up and head out, soak up the view out on the trail or a park with lots of trees. A recent study in the Psychology of Sport and Exercise Journal suggests that being exposed to nature may improve one’s memory. Volunteers in a study group were asked to take a short-term memory test, by walking or jogging slowly in a park for one hour. When they returned, they took a similar test and recalled 20 percent more. Researchers noticed comparable results when people viewed pictures of a natural setting, but not after they walked or jogged on the streets, or treadmill. The conclusion is that nature captures people’s attention without requiring much thought, so the brain can rest.

FIGURE THIS:

… seconds of ratio that should be devoted to a run/walk for 10 minutes after a few days of rest due to tired and sore legs, which are signs of fatigue from running too much, too fast, or doing hill work.

A post-run sauna boosts endurance, reports a study in the Journal of Science and Medicine in Sport. For three straight weeks, runners sat for 30 minutes in a dry sauna after each training session. The outcome: They could run about 30 percent longer (on average they ran to exhaustion in 18.2 minutes – an improvement from 14.1 minutes). Exposure to more heat may cause the body to hold more water in the bloodstream, especially plasma (the liquid part of blood), according to study co-author Jim Cotter, PhD. More plasma may help your heart distribute blood, which would augment endurance. So for your next recovery roost, why not head to the sauna?

EASY DOES IT

Several easy bike rides or walks per week could cut down your feelings of fatigue in half, says a study in Psychotherapy and Psychosomatics. Subjects did 30 minutes of easy cycling three times per week for six whole weeks; afterward, they reported feeling 65 percent less knackered and 20 percent more alert. The lift may be related to the levels of dopamine, which may affect feelings of fatigue and energy, according to study co-author Patrick O’Connor, PhD.

GOING SLOW AND STEADY Walking for weight loss? Hold up. The distance you travel matters more than how fast you go, according to a study published in the International Journal of Obesity.

Researchers at the Lawrence Berkeley National Laboratory in California tracked the walking habits of 20,350 people. These subjects who had been walking about 19km a week for seven years, reported how much they weighed before and after launching their exercise regimen. The researchers found that people who walked faster but shorter distances didn’t drop as many BMI (body mass index) points as those who gradually added mileage each week. Sure, hustling burns a few more calories per minute, but going significantly farther burns even more, says lead study author Paul T. Williams. He suggests walking an hour – or as long as you can manage to squeeze in – on most days, aiming for 40km a week.

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INSPIRE Individuals and teams that inspire the running community

42 RUNNING THE

INFORMATION HIGHWAY

As the media content head of Internet giant, Yahoo!, Jeffrey Oon is one busy man. But he knows when to make time for a good time that running brings.

PHOTO: DEPOSITPHOTOS/IGOR SOKOLOV

46 STRUCTURED BUT FUN Newton Runners Singapore started out as a campaign to tell people about Newton mid-foot running shoes. It has since outdone itself in providing a pipeline to fitness and friendship.

INSPIRE

RUNNING THE

INFORMATION

HIGHWAY As the media content head of Internet giant, Yahoo! in Southeast Asia, Jeffrey Oon is one busy man. But he knows when to make time for a good time that running brings. Text Marie Monozca

DECEMBER/JANUARY 2014

he boom of information on the Internet has everybody jumping to get, file and upload stories with no office hours or limits, it seems. With such a voracious audience constantly looking for something new, it would be a miracle to make time for exercise. Jeffrey Oon finds ways to overcome that dilemma. The Audience and Editorial Lead for Yahoo! Southeast Asia's Singapore network is always on his toes, managing the media content for the site's home page, news, entertainment, sports, movies and finance properties. And he acknowledges how hard it is to get a good run in. "It can get crazy at times when you’re in this 24-7 business, but that’s precisely why you need the balance," the 38-year-old media manager admits. "The last few years, I make it a point to unplug by going on long overseas treks at least once a year. On weekends, I also try not to touch my phone too much, especially during meal times, so as to spend quality time with family and friends. It’s a really good way to de-stress. I love my other sports as well so it’s important to stay fit and active."

Old Habits Die Hard

Keeping up habits he developed in childhood, Oon squeezes in runs on free weekday evenings and Sunday mornings, more often when training for

a race. But his fitness routine also brought him even more motivation: spending time with his spouse. "I’ve always been pretty active since I was a kid," he says. "I still play soccer, tennis and golf regularly so I’ve always loved exercising and running. I probably started running regularly when I met my then girlfriend, now wife, about seven years ago. It’s an excellent way to exercise and spend time together." On top of the social benefit, the Singaporean’s sports all seem to feed off each other. His varied sporting schedule helps break the monotony and keeps him in shape for his twice-weekly 15 to 20km runs. To add even more colour to his runs, he has a group that he enjoys the long distances with. And the rewards alone make the runs worth it. "While I enjoy the occasional run alone to help think and blow off steam, I usually run with a group. We call ourselves “Breakfast 25”, a play on MR25," he reveals. (MR25 is a group that runs at MacRitchie Reservoir whose membership requirement is completing 5km in under 25 minutes.) "We are nowhere as intense or serious though, and as the name suggests, it’s actually an excuse to try out great makan places after our Sunday morning runs. We are all huge foodies!" he quips.

Going Places

By nature, Oon takes regular overseas trips to unwind, and he's always ready to hit the road – truly admirable in his consistency. "I always travel with a pair of running shoes and when overseas, I also try to clock in some mileage. It’s just a wonderful way to discover a new city and work out at the same time," he explains. Oon and running have taken each other to some breathtaking places, leaving him with indelible memories that have him looking forward to his next adventure. "Earlier this year, I ran along the famed Copacabana beach in Rio de Janeiro. They have a fantastic workout/running culture along the beachfront, and Ipanema at dusk was just magical," he recalls. But his most memorable run was one he didn't complete alone. "I mentioned that running is a great way to discover a new city. I remember a lovely night cycle/run I took with my wife along the London Bridge and River Thames in early autumn when the leaves were just turning vivid colours. Running along the neon-lit streets of Sapporo in summer is also pretty magical. I also remember an early morning run along the cobblestone streets at Jiufen in Taipei that was pretty breathtaking in more ways than one."

WHILE I ENJOY THE OCCASIONAL RUN ALONE TO HELP THINK AND BLOW OFF STEAM, I USUALLY RUN WITH A GROUP. WE CALL OURSELVES “BREAKFAST 25.”

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INSPIRE On regular days, though, Oon takes to Bishan Park for short runs near his home, Marina Bay for after-work runs and East Coast Park for serious 10-15 km runs on weekends. The spectacular view of Marina Bay and Gardens by the Bay at night keeps him coming back for more.

Jeffery and his wife in their most memorable run, along the London Bridge and River Thames in London, during autumn.

Run For A Reason

Even if the pace Oon keeps is remarkable, he knows his limits. He's never run farther than 21km, and though he has joined the Army Half Marathon, he doesn't see himself taking on full marathons or triathlons. "Never done it and don’t plan to. I have friends who’ve done it and they have my utmost admiration," Oon adds. "The ultra races all require a certain dedication and preparation and my hat goes off to them." He advises looking inside yourself for why you run or do anything else, for that matter. "I think each must find his or her own reason to stay active," Oon suggests. "Whether it’s for health reasons or as a way to bond with loved ones or to push and test your limits, it’s really down to the individual. Once you find your motivation, then start slow and gradually build up your stamina. Taking part in a run, especially with friends or family, is actually good fun and whether it’s a fun run or a full marathon, you’re still working up a good sweat." Though the regular pace he keeps can sometimes seem exhausting and staying in bed can be so tempting, being able to fill his day with so much keeps him driven to keep running, no matter what. "Waking up for early morning races or runs is one of the hardest things to do; there are times when I wonder what I’m doing up so early," he admits. "But once you start and the heart rate goes up and the adrenaline kicks in, it’s just time to breathe and soak it all in. To add, completing a 15km run by 9am and still having the entire day to look forward to is pretty hard to beat."

WAKING UP FOR EARLY MORNING RACES OR RUNS IS ONE OF THE HARDEST THINGS TO DO...THERE ARE TIMES WHEN I WONDER WHAT I’M DOING UP SO EARLY.

Jeffrey Oon's making time for a great time.

Discovering Copacabana beach in Rio de Janeiro.

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Comradeship - one of the intangibles of waking up early for runs!

INSPIRE

STRUCTURED

BUT FUN

Newton Runners Singapore started out as a campaign to tell people about Newton mid-foot running shoes. It has since outdone itself in providing a pipeline to fitness and friendship, all within a working blueprint. Text Marie Monozca

hey may be named after a scientist (and a popular brand of running shoe) but the group, Newton Runners Singapore believes running itself is no rocket science. Its mastery lies in establishing a structure. Having a system in place takes your mind off the mundane, regular little decisions so you can focus just on the running. This is the secret of the group. "We are a free-and-easy group with very structured training," explains NRS chairman Mike Kang. "We look for members who are truly loyal, who are passionate, and we mould them into stronger runners."

No-Frills Club

Anyone can join Newton Runners Singapore, which has been around for more than two years now. All you have to do is be at the centralised meeting point at Marina Square Shopping Mall at the appointed time on weekdays or Tuesdays at Bishan Stadium; on Sundays, they converge at East Coast Park. Running courses are around the Marina Bay Sands, Fort Canning and Mountbatten areas. There is no membership fee.

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"Every Wednesday, we conduct warm-ups and different training sessions like slope training, tempo runs, group fartleks, time trials etc," the 51-year-old sales executive elaborates. "Distances for weekly tempo runs range from 5km to maximum 10km." Runners of all abilities, ages and descriptions are welcome. The group now has about 50 members comprising mostly of PMETs (professionals, managers, executives and technicians), some retirees, students and housewives. Experience isn't necessary, since newcomers are placed in a 5km joggingwalking group. Long-distance training, likewise open to all, is reserved for Sundays. And if

you are a more advanced runner, you serve as a pacer for their signature events like the Newton Challenge 32km or 2XU Compression Race, and others.

At The Helm

NRS’ tireless leader, Kang has been a runner for more than half of his life. His 30-year experience has contributed greatly not just to the structure, but to the variety of training plans the group follows. He shares: "I’ve been running injury-free for 30 years but I only took on a full marathon in 2002. I took up running to keep fit and also to share my experience, tips with new runners."

WE LOOK FOR MEMBERS WHO ARE TRULY LOYAL, WHO ARE PASSIONATE, AND WE MOULD THEM INTO STRONGER RUNNERS. – Mike Kang, Newton Runners Singapore Chairman

NRS now has about 50 regular members, mostly PMETs, some retirees, students and housewives.

DECEMBER/JANUARY 2014

INSPIRE THE NRS GROUP ALWAYS LOOKS FORWARD TO A GOOD DINNER FOLLOWING THEIR AFTER-OFFICE RUNS, WHERE THEY SHARE LIFE STORIES AND TRAINING ADVICE. Kang’s typical programme includes speed interval training sessions, hill runs, and longdistance challenges. Kang's best advice? What else, but have a structured training plan.

"Currently, our members are now training for the upcoming 32km Newton Challenge, the Standard Chartered Marathon Singapore and the 2XU Compression Race in 2014."

But it's not all regimented. The NRS group always looks forward to a good dinner following their after-office runs, where they share life stories and training advice. As Kang says, the group's synergy is very strong because of all the meals they've shared with one another. This is particularly helpful at times like these, when the group is preparing for a heavy competitive season.

Kang has also led by example. He's even run in the 2011 edition of the Sundown Ultramarathon, finishing it in 16 hours. Structure, progressive challenge and breaking bread together – all you need for a successful running programme. Who says structure is boring?

WHAT THEY SAY ABOUT NRS

PHILIP KHO 49 years old, Managing Director Member since 2012 “Since joining NRS my speed and endurance has improved a lot. My half and full marathon PRs have gone down from 2:30 to 2:02, and from 6:14 to 5:17, respectively. There’s still room for my improvement with NRS and I’m glad and proud to be part of it.”

LOW KOK YONG 33 years old, IT Consultant Member since 2012

The faster runner members of NRS serve as pacers at major local races.

“At the time I joined NRS I was pretty new to running and since then, I have been training with them 2–3 times a week. So far, I have experienced improvements such as better stamina, better endurance and faster finishing times at races.”

TIPS FOR A GOOD TRIP Newton Runners Singapore’s Mike Kang's advice for the wise: Always be passionate about running and remember that it’s a sport that keeps you fit. That will be your inner fuel, especially when you don't feel like running; Maintain a good running form. Once you've found your best form, keeping it will help you run longer and lessen any chance of injury; Train progressively. Keep on challenging yourself so running doesn't get monotonous; Use the correct shoes. The size, fit, cushioning and even how you tie your shoes can all contribute to a comfortable, productive run; Seek advice from more experienced runner friends. They would know how to overcome the challenges that beginners face; Join a run club/group. The support system makes it more fun and encouraging; Seek a personal mentor. Having a running buddy keeps you committed to your routine.

DECEMBER/JANUARY 2014

SERENE CHEONG 30 years old, Chemist and Freelance Magician Member since 2012 “I had heard good things about NRS from friends who were already members. So when Mike invited me to join in one of their training sessions last year, I did not hesitate at all. Since becoming a member my race timings have improved; I can complete a 10km run in 58 minutes (from 1:27) and a 21km in 2:03 (from 2:27).”

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ENERGISE

ENERGISE Fuel for peak performance plus, tasty, healthy recipes to keep you trim

52 DEMYSTIFYING

THE PROTEIN SHAKE

Protein shakes have grown in popularity the last 10 years among athletes to power up their muscles or build a leaner physique. But is it beneficial to runners? 56 DRINK & BE GUILT-FREE With the party season just around the corner, it's time to make that conscious decision to not only eat but also drink smarter, healthier too. 60 ONE-MEAL WONDERS No time for 3-course meals? Here are simple-to-do recipes that are fortified with the necessary nutrients to take the runner from zero to hero.

DECEMBER/JANUARY 2014

ENERGISE

DEMYSTIFYING THE

PROTEIN SHAKE Protein shakes, better known in the fitness world as purely “shakes”, have grown in popularity over the past 10 years and now seem to be all the rage. But how beneficial is it to runners?

PHOTO: DEPOSITPHOTOS/ZKRUGER

Text Rebecca Scott-Martin

DECEMBER/JANUARY 2014

SHAKE THIS! Pea Protein Suitable for vegans, vegetarians and restricted diets. It is gluten-free, soy-free and dairy-free. It does have a slight taste of pea, but don’t let the flavour put you off as this is a great source.

Hemp Protein PHOTO: DEPOSITPHOTOS

Suitable for vegans and vegetarians. It is produced under low heat and contains Omegas 3 and 6. Hemp protein normally comes unflavoured, so it is perfect to add to soups, fruit or shakes.

rom bodybuilders to athletes and everyone in between, the health conscious are using shakes to supplement their fast-paced lifestyles and weight loss goals to ensure they get the right amount of protein uptake in their quest for a leaner physique, stronger, powerful muscles and post-training recovery. We also see supplement companies recommending shakes as ‘meal replacements’ for people who want to have a dramatic drop in body fat.

subject with many nutrition experts weighing in on the topic with different points of view, mainly due to the myths and misconceptions that surround shakes.

While shakes offer a quick-fix, where possible, I always recommend that my clients eat a lean protein source at every opportunity as opposed to a shake. For example, oily Omega-rich fish, chicken or legumes are the best protein sources. With our daily lives growing ever busier, we don’t always get a chance to sit down to eat a meal, let alone cook it. So it’s all about making the right choices and planning ahead so you have the right foods to eat a balanced (and hopefully clean!) diet.

Adding protein to your shake can be a positive contribution. It is an undeniable fact that proteins help to promote a leaner body through the body’s conversion process into energy. Protein replenishes not only our muscles but many other functions in our body.

TO DRINK OR NOT TO DRINK? There are arguments for and against protein shakes. To be honest, it is a very controversial

Shakes are very goal dependent. In general, I would say they can fit everyone. They are easily modifiable – they can be increased in quantity and size, what is placed into them and extra supplements that can be added to them, be that protein or even extra fibre.

Casein Slow digesting protein. Casein generally comes in a variety of flavours like chocolate, vanilla and strawberry.

Pure Whey Fast digesting protein, and usually the most popular in protein shakes.

However, I would advise that pregnant women avoid protein shakes as a natural source of protein; it should always be added to the diet instead. Beyond that, protein shakes are generally suitable for all active adults. There are various types of protein supplements, all of which contain complete amino acid profiles that our body cannot produce and must come from the food we eat.

DECEMBER/JANUARY 2014

ENERGISE PROTEIN SHAKES FOR RUNNERS I would advise anyone who is training – be that running or weight lifting – to have a good intake of protein. It’s important that amino acids are in the body to help build and repair following a big workout session or run. Running is a sport which requires specific nutritional recommendations. The reason for this is due to the distance you are running and the impact that running has on your body. Pre- and post training nutrition is vital for a successful run, be that during training or on race days, as well as keeping body composition in check to limit injuries and fatigue, among other things. If you know you will be running for more than one hour, always ensure you load your body up with a good slow release carbohydrate two hours before your run. This will help to keep energy levels up and excess glucose on hand to use for vital energy. Also follow up your run with a good intake of protein, carbohydrate and fat so you can facilitate a speedy recovery.

KEEPING IT ‘CLEAN’ There are many things we can add to shakes to make them ‘clean’ or not so clean. Ideally you

can add anything you want to protein shakes, but ensure the time of day you are having the shake corresponds to your energy output needs. Always try to make sure you have a good quantity of high GI (Glycemic Index) food in your protein. For example, adding banana or honey following a hard workout session or after a long run is important to get a quick hit of glucose to help replace the energy used up from your muscles and liver. Be aware, however, to try and ensure your combination of protein, sugar and high GI shakes are only consumed following a training session or run. If you consume a shake outside this time, it is likely your body will store the excess sugar as body fat for later use. Nutritional values are very much dependent on the brand and the other ingredients added to the shake. For example, carbohydrates, glutamine, creatine and other supplements can be added as a pre-packaged complete protein shake for those looking to increase size, but do note this will also increase the calories. Trying to eat ‘clean’ and healthy can be a daunting task. Even when we think we are eating healthily, there can be hidden additives that aren’t good for us.

PHOTO: DEPOSITPHOTOS/VAL THOERMER

IF YOU KNOW YOU WILL BE RUNNING FOR MORE THAN ONE HOUR, ALWAYS ENSURE YOU LOAD YOUR BODY UP WITH A GOOD SLOW RELEASE CARBOHYDRATE TWO HOURS BEFORE YOUR RUN. THIS WILL HELP TO KEEP ENERGY LEVELS UP AND EXCESS GLUCOSE ON HAND TO USE FOR VITAL ENERGY.

DECEMBER/JANUARY 2014

RECIPES FOR PROTEIN SHAKE SUCCESS

• For fat loss goals, I would recommend drinking a shake following your workout to replenish stores and facilitate recovery. Always pick a protein with minimal carbohydrates. • For weight-gain or muscle growth goals, ensure your post-training protein shake mix has creatine, glutamine and carbohydrates. • Adding berries to your morning shake is a great way to get extra vitamins, minerals and antioxidants to kick-start your day. • Adding a tablespoon of rolled oats will help you feel full for longer due to the low GI, therefore your body will digest it slowly. • Adding a good fat such as coconut oil will also help you feel satisfied, like you’ve had a full meal, as well as give you those vital fats your need into your diet to keep body fat low. • Use shakes as a mid-morning or mid afternoon snack. • Drink shakes within 15 minutes following exercise. Recent studies have also shown that drinking protein shakes during your training session can also facilitate muscle recovery.

CASEIN PROTEIN SHAKE RECIPE

CASEIN PROTEIN SHAKE RECIPE FOR BREAKFAST: • 1 scoop of Casein protein (or choose any form of protein powder, ideally vanilla flavour) • 1 tablespoon of coconut oil • 1 tablespoon of organic rolled oats • ½ tablespoon of raspberries • ½ tablespoon of blueberries • 6oz of unsweetened almond milk • ½ scoop of chia seeds • 1 cup of ice

PROTEIN SHAKE POST-TRAINING/RUN (MORE THAN 1 HOUR IN DURATION): • 1 – 2 scoops of vanilla protein (choose from any form of protein powder) • 1 cup of applesauce unsweetened • 1 teaspoon of ground cinnamon • 2 tablespoons of wheat germ • 1 tablespoon of manuka honey • 1 cup of ice *Add to blender and mix until smooth*

*Add to blender and mix until smooth*

Rebecca Scott-Martin, is a Personal Fitness Coach and Salveo Nutrition Manager at UFIT (www.ufit.com.sg) Rebecca has extensive experience in working with clients in London, Bahrain, and Singapore, and formulates individual training programmes to address her clients' personal goals. Certified as a level 3 advanced personal trainer, Rebecca is a qualified nutrition advisor, pre and post-natal trainer, and is one of few personal fitness coaches in Singapore trained to advise her clients on safe training and nutrition techniques both during and after pregnancy.

DECEMBER/JANUARY 2014

ENERGISE

DRINK & BE

GUILT-FREE With the party season just around the corner, it's time to make that conscious decision to not only eat smart but drink smart too. Here's the skinny on the good, the bad and somewhere-in-between party beverages. Text Jaclyn Reutens

DECEMBER/JANUARY 2014

ENERGISE

WINE VERSUS BEER It's hard to find a festive celebration without wine or beer. Relatively affordable, these two are the more popular choices among party goers and organisers.

Wine, especially red wine contains more resveratrol, a non-flavonoid, than white wine. Resveratrol is a potent antioxidant and an anti-inflammatory agent. It inhibits platelet aggregation, which means it reduces the risk of blood clots. It also promotes vascular smooth muscle proliferation which relaxes blood vessel walls and allows blood to flow smoothly, reducing the risk of high blood pressure. Tannins are the flavonoids found in the skins of grapes, seeds and stems. They are a natural preservative in wine and are found to be beneficial for vascular health. White wines have lower tannin levels than red wine. While drinking wine in moderation appears to reduce cardiovascular risk, it is also advised that social drinkers should not start to drink wine regularly for its health benefits as it is easy for the drinking to get out of control. Excessive consumption of any alcohol will be harmful to the liver and increases the risk of cancers and diabetes. Bear in mind that the nutritional content of wine can also be sought from whole foods such as fresh fruit and vegetables which are obviously alcohol-free and contains much lower calories. Sparkling wines do contain lesser sugar than wines and this is because the grapes used contain less sugar than grapes used to make wine. Just be mindful of the quantity consumed as Sparkling wines contain an average of 18 percent sugar as compared to wines which contain about 23 percent. The amount of sugar in two glasses of sparkling wine is much higher than in one glass of wine.

ALCOHOL CONTENT OF WINE Alcoholic drink labels usually state the percentage of alcohol content and do not carry as much information as food products. The alcoholic content of wines range from 12 to 16 percent; beers range from 3 to 6 percent; and for hard liquor, 35 percent and above. Alcoholic drink labels do not list the ingredients but most wines will state if they contain sulphites as there are individuals who might be allergic to them and have serious reactions. Other information include, the country of origin, wine type, vintage year and health warnings. If you wish to drink, choose something that you will enjoy, but you should always keep to the recommended limit of three glasses for men and two glasses for women.

A COMPARATIVE REPORT ON CELEBRATORY DRINKS AND THEIR CALORIE CONTENT Alcoholic drink

LESS SINFUL PARTY TIPPLES? Other common party 'poisons' are cordials and punch. Cordial is concentrated syrup that is usually fruit flavoured. If used in a drink mixer, it combines with alcohol to produce a cocktail. Punch is also another term to describe a juice drink mixed with alcohol. Cordials and punch provide a significant amount of calories. Novelty drinks are constantly being invented to attract crowds to new drinking joints so the ingredients used vary. A standard size glass of 150-200ml can pack 200-400kcals depending on how much cordial, syrup, liqueur, hard liquor is used. It is even more lethal, calorie-wise, than drinking a glass of wine or even whiskey on the rocks. Given its sweet nature, you will be more inclined to go for another glass. If you are concerned with calories, it is best to stay away from punches and cordial.

Serving size

Calories (kcal)

Beer

330ml (1 can)

144

White wine

100ml (1 glass)

Red wine

100ml (1 glass)

Moscato

100ml (1 glass)

Tequila, Gin, Rum, Vodka 30ml (1 shot)

90 66-70

Port

30ml (1 shot)

175

Apple cider

330ml (1 bottle)

171

Gin tonic

200ml (1 glass)

Brandy

30ml (1 shot)

Champagne

120 (1 flute)

Whiskey

30ml (1 shot)

116

Bloody Mary

150ml (1 glass)

205

Margarita

180ml (1 glass)

205

Lychee Martini

180ml (1 glass)

190

Daiquiri

150ml (1 glass)

281

Pina Colada

130ml (1 glass)

245

Tom Collins

220ml (1 glass)

120

DECEMBER/JANUARY 2014

PHOTOS: DEPOSITPHOTOS/SERGEY GALUSHKO

If you are faced with this dilemma, pick wine as it is a better choice than beer as it contains far more nutritional benefits. Wine is rich in phenols which can be further categorised as non-flavonoids and flavonoids. Beer does not contain phenols but it does have small amounts of B vitamins; namely riboflavin, pryridoxine and folate.

ENERGISE ALCOHOLIC AND SODA DRINKS CONTAIN LITTLE OR NO VITAMINS OR ESSENTIAL MINERALS. WORSE YET, SODAS CONTAIN TOO MUCH PHOSPHATE THAT WILL LEACH CALCIUM FROM YOUR BONES.

TRIVIA

The average number of grapes needed to make a bottle of wine is 600. The word ‘toast’, is a wish of good health, started in Ancient Rome where a piece of toasted bread was dropped into wine.

HOW MUCH IS TOO MUCH? A standard refers to 10g of alcohol. This is equivalent to 100ml of wine, 2/3 can of beer and 30ml (one shot) of hard liquor. For females, the recommendation is no more than two standard drinks a day and males, no more than three standard drinks a day. For both females and males, it is advised to have two alcohol-free days in a week. This is to allow your liver to rest. Breaking alcohol down is stressful to the liver, therefore it is essential to give it a break. Drinking sodas is no lesser evil either. In a metaanalysis of about 80 studies, there is a positive correlation between intake of soft drinks (including sodas) and weight gain. It was also associated with lower intakes of calcium, fibre and nutrients giving an increased risk of weightrelated diseases such as diabetes. Sodas refer to non-alcoholic drinks that contain added sugar, water and flavouring such as colas or juices. Its caloric content comes from sugar. One gram of sugar provides 4kcal and 1 gram of alcohol provides 7kcal. A can of coke contains 139kcal and one can of beer has 144kcal; small difference. Both drinks contain little or no vitamins or essential minerals. Worse yet, sodas contain too much phosphate that will leach calcium from your bones. Caffeine found in sodas

DECEMBER/JANUARY 2014

also depletes calcium and might keep you awake if you drink too much, depriving you of sleep. As a runner, bone health is very important as you are giving it pressure every time you run. You need strong bones to be able to run faster and longer distances. If you mix alcohol with sodas, example bourbon coke, it becomes double trouble as it contains both alcohol and added sugars. Alcohol is a diuretic that makes you lose minerals such as zinc and potassium that is much needed if you intend to continue training. Drinking too much alcohol leads to an increased risk of cancers of the oesophagus, mouth, throat, liver and breast, even if you run regularly. It can also lead to liver cirrhosis, alcoholic hepatitis and cardiomyopathy (damaged heart muscle). Even moderate intake of alcohol carries some risk. It affects sleep, making you sleep and wake at irregular hours. This can lead to fatigue and poor judgement. Everything boils down to quantity, always know your limit. Too much alcohol makes you gain weight despite your regular training; and that will slow you down or make you sluggish because your liver is overworked. Given the negatives of excessive drinking, the heart related health benefits of alcohol are nothing to celebrate about if consumption is left unchecked.

Red wine gets lighter as it ages and white wine gets darker as it ages. When re-arranged, the letters in the word ‘spirits’ spell ‘sip it sir’.

QUICK FACTS Binge drinking on a single occasion weakens your immunity for 24 hours and you will be more prone to infections like the flu. A raised insulin level from excessive sugary drinks intake also weakens your immune system. Heavy drinkers are more prone to pneumonia and tuberculosis.

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ENERGISE

ONE-MEAL

WONDERS Easy-to-prepare dishes and recipes fortified with all the necessary nutrients to take the runner from zero to hero! Text Jaclyn Reutens

DECEMBER/JANUARY 2014

MEAL 1: SANDWICH AND SOUP This humble combination packs a powerful punch for your runs. Choose multigrain or wholemeal bread to give you a lower glycaemic index, which will give you a sustained release of energy over the next 3 to 4 hours. Skip the butter, mayonnaise or margarine as these added fats will make you sluggish. Sandwich fillings can vary from tuna (no mayo, of course), smoked salmon, or even leftovers from dinner; shredded chicken, roast beef or pulled pork. To all sandwiches, add a slice of low-fat cheese for that extra calcium and protein boost. You can be very generous with the fillings as all these protein foods are full of zinc that is required for muscle repair and vitamin B12 that helps iron production. Iron increases red blood cells production, which delivers oxygen to your brain and muscles, thereby improving stamina. Add some tomato, onions and romaine lettuce to your sandwich for antioxidant activity. Choose soups that are either tomato-based or a clear broth because they contain less calories than creamy soups. Soups not only provide fluid but also potassium and sodium. If it contains bits of meat or vegetables such as a minestrone soup or chicken broth, then that is a bonus.

MEAL 2: TEOCHEW PORRIDGE Teochew Porridge gives you a wide selection of food choices that is also full of flavour. With porridge being the carbohydrate source, it is easily digestible and the energy that you require for your run will be quickly available. You have to be slightly more discerning when picking your proteins as some of the choices are deep-fried. Pick steamed items such as steamed fish with tomato and ginger or eggs with minced pork. You may also pick the stir-fried dishes such as pork with ginger, chicken in black sauce and even liver with ginger if you need extra iron. All these dishes are sources of protein, zinc, magnesium and iron. You have at least three choices of vegetables: spinach, cabbage, French beans and leeks, just to name a few. All provide fibre, potassium and vitamins for effective muscle contraction and tissue repair.

MEAL 3: FISH HEAD STEAMBOAT Fish head steamboat is a great meal option to meet your running needs. It is complete with lean proteins from the fish and tofu. Throw in an egg for that protein boost. Not only is it low in fat, the vegetables served are full with antioxidants like, sulphoraphane and flavonoids, vitamins A, C and K, B group vitamins, potassium, selenium and phosphorus. Examples of vegetables are cabbage, lettuce, â&#x20AC;&#x2DC;tang ohâ&#x20AC;&#x2122; (garland chrysanthemum), golden mushrooms, shitake mushrooms and spring onions. It is served with rice and you can even ask for noodles to be added to the flavourful broth.

DECEMBER/JANUARY 2014

ENERGISE RECIPES Serves:

PAD THAI

CHICKEN & POTATO CASSEROLE

Serves:

ASIAN FISH PARCELS

PREPARATION & COOKING TIME:

15 Minutes

55 Minutes

25 Minutes

INGREDIENTS

• • • • • • • • • • • •

• • • •

• • • • • • • • • • •

• • •

125g dried rice stick noodles 1 tablespoon olive oil 1 clove garlic, crushed 2g fresh ginger, grated 1 fresh small red chilli, sliced thinly 225g chicken thigh fillets, sliced thinly 1 tablespoon grated palm sugar 1 tablespoon soy sauce 1 tablespoon sweet chilli sauce ½ tablespoon fish sauce ½ tablespoon lime juice 2 tablespoons green onions (scallions), sliced thinly ½ cup bean sprouts ½ cup snow peas 1 tablespoon fresh coriander leaves

DIRECTIONS Place noodles in a large glass bowl and cover with boiling water. Stand until just tender then drain; Heat wok and add in the oil. Add in garlic, ginger and chilli and stir-fry for one minute; Add in chicken and fry till chicken is browned all over; Add in sugar, sauces and juice. Stir-fry until sauce thickens slightly; Add noodles, onion and half of the sprouts to wok. Stir-fry until hot. Sprinkle with coriander and remaining sprouts. Serve.

NUTRITION PANEL

• • • • • • • • •

1 tablespoon peanut oil 1 red onion, quartered 1 clove of garlic, crushed 350g chicken thigh fillets, chopped into bite size pieces 150g baby new potatoes, halved 1 medium carrot, chopped coarsely 20g plain flour ¼ cup dry white wine 210g canned chicken consommé 125g asparagus, trimmed, cut into 5cm (2-inch) pieces 1 tablespoon wholegrain mustard ½ tablespoon finely grated lemon rind 1 tablespoon coriander

DIRECTIONS Heat oil in a large non-stick saucepan. Add in onion and garlic, stir until onion softens. Add in chicken and cook until chicken is browned and cooked through; Add in potato, carrot and flour to pan and stir for 5 minutes; Add in wine and consommé, stirring until mixture boils and thickens; Simmer covered, for about 10 minutes or until potato is tender; Add asparagus, mustard and rind to pan and then bring to the boil; Reduce heat and simmer until asparagus is just tender. Stir in rind and parsley. Serve.

NUTRITION PANEL

100g dried rice stick noodles 2 x 150g fish (bream) fillets 75g baby bok choy, quartered 75g snow peas, sliced thinly lengthways ½ tablespoon thinly sliced lemon grass 4 kaffir lime leaves, torn 1 teaspoon soy sauce 1 tablespoon sweet chilli sauce ½ teaspoon fish sauce 1 tablespoon lime juice 1 tablespoon fresh coriander leaves

DIRECTIONS Preheat oven to 220 oC/425oF; Place noodles in a large glass bowl and cover with boiling water. Stand until just tender then drain; Divide noodles into 2 equal portions and place each on a large piece of baking paper or foil; Top noodles with fish, bok choy, snow peas, lemon grass and lime leaves. Drizzle with combined sauces and juice; Enclose fish in baking paper or foil and place on an oven tray; Cook fish parcels about 15 minutes or until fish is cooked through; Place parcels on serving plates. Open parcels, sprinkle with coriander leaves. Serve.

NUTRITION PANEL

Nutrient

Per Serving

Nutrient

Per Serving

Nutrient

Per Serving

Energy (kcal)

377

Energy (kcal)

462

Energy (kcal)

394

Protein (g)

36.7

Protein (g)

Total Fat (g)

10.3

Total Fat (g)

19.4

Total Fat (g)

Saturated Fat (g)

2.8

Saturated Fat (g)

5.7

Saturated Fat (g)

Carbohydrate (g)

24.5

Carbohydrate (g)

37.2

Dietary Fibre (g)

2.2

Dietary Fibre (g)

2.1

QUICK FACTS One-dish meals should provide 350 to 600kcal per serving to give you a boost of energy. The longer you plan to run, the more calories you should consume. If combining ingredients into a pot, use chicken thighs with the bone-in to add more flavour and depth instead of chicken breast. Wait at least one hour before you run to give enough time for energy to be released from your food.

Serves:

DECEMBER/JANUARY 2014

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ENERGISE

ENERGISE FACTS & FIGURES

HYDRATION CHEQUE AND BALANCE Do you take your body’s way of earning and losing water into serious account? First, look over your body’s hydration book: Your daily supply of water hails from three sources, whilst you lose the same fluid supply four ways. Runners break constant sweat in large amounts, but actual percentages will vary depending on the climate, nutrition and number of kilometres, plus a few other factors.

WATER CREDIT

WATER DEBIT

Fluids – 60% Food – 30% Metabolism – 10%

Urine – 50% Sweat – 35% Breathing/Respiration – 10% Stools – 5%

LIQUID MUNCHIES Sure, water wins the popularity contest hydration-wise, but did you know that other foods are just as hydrating? In fact, they can provide at least 20 percent of your fluid needs plus other nutrients. Here’s a list to help expand your liquid assets: 96% – Cucumbers: A single cucumber averages 45 calories and 62 percent of your daily requirement of vitamin K, which is crucial to bone health. 92% – Carrots: Not only do carrots champion sufficient water, but also beta-carotene, which converts to vitamin A to help form soft tissues, preventing injuries. 92% – Spinach: Not only is this great green a superb source of protein (one

cup delivers 5 grams), but two cups of these raw veggies provide 10 percent of one’s daily need for iron to boost endurance. 91% – Watermelon: This heavyweight is also famous for lycopene, an antioxidant that studies show can protect skin from harmful UV rays. 85% – Yoghurt: Packs calcium, protein and probiotics for better digestion and increasing friendly flora (active culture) for preventing infections such as a cold.

TIP: TRAIN YOUR GUT TO HANDLE MID-RUN FLUIDS BY DRINKING DURING MOST OR ALL WORKOUTS. YOU’LL BE LESS LIKELY TO EXPERIENCE MID-RUN GASTRIC DISTRESS.

FIGURE THIS:

65 64

DECEMBER/JANUARY 2014

PERCENTAGE OF PEOPLE WHO TAKE NOTE OF NUTRITION LABELS ON FOOD PRODUCTS AND MENUS MORE NOW THAN THEY DID ABOUT TWO YEARS AGO – ACCORDING TO THE NIELSEN COMPANY.

P SAM

CHOC - FUL RECOVERY Drinking plenty of water or sports drink may be a good habit, but a recent study in the International Journal of Sports Nutrition and Exercise Metabolism says that downing the all-time kids’ favourite drink – chocolate milk – may make for a better post-run or workout recovery ritual – especially cyclists, swimmers and long-distance runners. The efficiency of chocolate milk as a recovery drink was tested on nine cyclists and nine runners who biked and ran to exhaustion, then rested four hours while each gulping down 12-ounce glass of low-fat chocolate milk (about 266 calories – 47g carbohydrates and 12g protein). Afterwards, the subjects cycled and ran again for several hours. The results were positive. These athletes performed just as well or even better than those who drank plain milk, water and sports drinks. Here’s why: Chocolate milk contains double the amount of carb and protein for replenishing tired muscles, while its high water content replaces fluids lost from sweat, preventing dehydration. Some worry about the calories from fat and sugar in chocolate milk, but since the body’s metabolism hits the high notes post-activity, then these calories shall be well used for the good – like muscle repair.

LOVE YOUR LUNGS, EAT VEGGIES

Most people who eat at least one daily serving of veggies can lower their risk for lung cancer by 50 percent, as compared to those who consume less, says a recent study in Seminars in Cancer Biology. Fruit had no such effect on the study. Veggies are high in vitamins and antioxidants, making them tough fighters against carcinogenic effects of outdoor pollutants such as free radicals and tobacco smoke. To breathe easier, dine on fresh spinach, Chinese broccoli and kailan. Have any of these sautéed in garlic for additional cancer-preventing phytochemicals.

RUNAWAY

Races and places to achieve your personal best and enhance your running experience RUNAWAY

HAVE WINE, WILL RUN

The 2014 Kaiser Permanente Napa Valley Marathon 2014

66 MAKE IT MALAYSIA

You don’t have to go far afield for your next overseas run or trail race. Our next-door neighbour offers land, terrain and scenery that will make for a memorable marathon.

WHAT’S UP & RUNNING 74 RACES CALENDAR

Calendar of upcoming races in Singapore and beyond. Get set and sign up!

AMAZING RACES 70 PUSH YOUR LIMITS PHOTO: DEPOSITPHOTOS/THOMAS LAMMEYER

2Xu Compression Run Full Marathon

71 THE “APOCALYPSE” IS HERE! Run For Your Lives

72 A HOT TICKET

Virgin Money London Marathon

73 MARATHON IN MYSTICAL MYANMAR Yoma Yangon International Marathon

DECEMBER/JANUARY 2014

SCENE & HEARD

READ ABOUT THE EVENTS AND RACES THAT JUST HAPPENED AROUND TOWN: 76 78 79 80 81

Smart Training With Polar Pioneer Road Run The Yellow Ribbon Prison Run The Inaugural Sports & Fitness Asia 2013 2013 The North Face 100 / Sundown Ultra Marathon

RUNAWAY

MAKE IT MALAYSIA There is no need to go further afield when your appetite for more challenging races hits you. Right next door is a world of many possibilities. Text Marie Monozca

Of course, Malaysia is also a progressive and vibrant nation with its key cities like Kuala Lumpur featuring towering skyscrapers, bustling centres of commerce and luxurious hotels. It is a country of many contrasts in the same vein that it’s a very diverse culture.

There is however, a new breed of travellers who, besides satiating their gustatory cravings, also go to Malaysia to satisfy their appetite for races and adventure. Despite the great number of races in Singapore (almost reaching tipping point), many still consider Malaysia as a destination for their next race. For some who had proven their mettle on road races, the neighbouring country presents an irresistible allure to take their adventurous spirit off concrete pavement or literally, take it to greater heights. After all, where can you find rugged mountains that reach dramatically for the sky, heavily forested mountains, cool highlands and azure waters and sandy beaches?

And because it is a country of many races, where many ethnic groups (like Singapore) live together, Malaysia’s multiculturalism has established itself as a food haven for many Singaporeans. Many would take short and long drives to have their fix of Malaysia’s gastronomic delights.

Paviter Singh, a relationship manager who travels the world to take part in races mostly trail, opined: “Malaysia has vast and unexplored expanses which can't be found in Singapore. The terrain is very demanding and challenging. Race routes are different every year which makes it more exciting.”

ith a landmass of 329,847 square kilometres, Malaysia is considered the 67th largest country in the world. This sheer and imposing size comes with an even more mind boggling and breathtaking islands, coastal plains, mountain ranges and forests.

DECEMBER/JANUARY 2014

Langkawi is not just a holiday destination, it is a race destination, too.

Teluk Datai Resort, Langkawi

Cenang Beach

Yeo Kim Hong, an IT professional who scored a number of podium finishes in Malaysia including seventh position in the 2013 TMBT (The Most Beautiful Thing) 100km in Sabah, agrees: “Malaysia’s challenging terrain is a top draw. The climate is also not too different from Singapore so it’s easy to adapt for Singaporeans. What’s also important is that it’s right next door which means it requires less number of days off from work and being away from family when I take part in races.”

Sabah Adventure Challenge

PHOTO: DEV SIDHU

Adrian Mok, Managing Director of leading race organiser, Hivelocity, adds: “There are plenty of places which are ideal to create a race venue. There are mountains for cycling races, and long rolling hills on the road for triathlons. Malaysia offers an opportunity for Singaporeans to get out of the country and enjoy a mini-retreat nearby.” Apart from the challenging terrain, being pitted against the world’s best is also what draws some of the participants from Singapore.

DECEMBER/JANUARY 2014

RUNAWAY

“At the recent Mount KInabalu International Climbathon, it was the first time I had ever been slotted into an Elite category. Being surrounded by top athletes was intimidating but exciting. The Mount Kinabalu Climbathon was extremely tough and highly technical. My neck was aching after the race just because my head was down to see where I had to place my feet. It's a very rocky pathway and can be very slippery at some points. With a very tight cut-off timing (three hours to get to the peak), there isn't really much time to relax.”

PHOTO: NASIER LEE

Langkawi islands

Not for the faint hearted; Sabah's Mount KInabalu International Climbathon is one of Malaysia's premier races.

For Singh, it was one of the most unforgettable races of his life and one that he highly recommends to other endurance athletes: “Both The TMBT 100 and the Climbathon are highly recommended for advanced runners. I've never run races which required so much of endurance and willpower. I felt completely spent after these races.” Yeo concurs: “Sabah’s TMBT 100 is not for the faint-hearted. It’s scenic with cool weather but it’s a tough terrain. One has to climb from the valley to Mount Kota Kinabalu with a total ascent of 5,000 metres.” Malaysia does not only offer trail races and other adventure activities like hiking or mountain climbing. It has a great number of road races too including the iconic KL and Penang Bridge Marathons. Lagenda Park, Langkawi – fancy a run here?

Malaysia serves up a great variety of terrain and scenery, whether you are a runner or a cyclist.

Mok adds: “There are plenty of run events in Malaysia but I really wouldn’t recommend for beginners as there are similar 10km or 21km races in Singapore, too. However, for triathlon events, there are several options for Olympicdistance races. I would recommend triathlon events such as the ones in Desaru (discontinued for now), Port Dickson, Kenyir Lake, etc. There is a duathlon called Powerman in Putrajaya which is easy to get to and provides a good experience for all levels.” Whatever floats your boat as a runner or athlete, Malaysia has something for everyone. For repeat racers and visitors like Singh, there is something that stays with him even after the races are over. “Malaysia has beautiful valleys and small villages with very hospitable people. I've made some strong friendships during my races there.”

DECEMBER/JANUARY 2014

PHOTO: A.RAHIM T

WHAT SEASONED RUNNERS SAY ABOUT MALAYSIA

ADRIAN MOK 38 years old, Managing Director

YEO KIM HONG 41 years old, IT professional

PAVITER SINGH 32 years old, Relationship Manager

RACES DONE IN MALAYSIA: King of Mountain 2011 (cycling race to Cameron Highlands, 5th position); Powerman 2009 (4th in age group); Port Dickson Triathlon 2010 (7th in age group)

RACES DONE IN MALAYSIA: Langkawi 24-hour Adventure Challenge; Sabah Adventure Challenge (3-day stage race); Putrajaya Powerman duathlon; 2013 Port Dickson Triathlon (9th position), 2013 TMBT 100km (7th position overall, first Singaporean to complete)

RACES DONE IN MALAYSIA: TMBT 100km 2011, 2012, 2013 and Mount Kinabalu International Climbathon 2013

“The most memorable for me was the Ironman Malaysia in Langkawi back in 2004. It was memorable because it was so hot and a very tough race. But despite all that, I managed to earn a slot to Ironman Kona in that race! Other noteworthy races were Desaru Long Distance Triathlon and Port Dickson Triathlon. No big reasons but I enjoyed the rolling terrain which is lacking in Singapore.”

“My most memorable races were the Langkawi 24-hour Adventure Race and TMBT 100km trail run as both were physically and mentally demanding. The Langkawi race consisted of a variety of disciplines: trail running, hiking, mountain biking, kayaking, high roping, navigation, orienteering, inline skating and a special adventure test.”

“The most memorable would have to be TMBT 100km in 2011. It was my first ever 100km in a place I had never been to before. I was quite scared about the whole prospect. I chose to run that race to celebrate my birthday that year. The Mount Kinabalu Climbathon is also unforgettable; extremely tough with a tight cutoff time of 3 hours to reach the peak. There was no time to relax but I did stop at one point and realised I was running above clouds! Amazing!"

Athletes will race on a rolling fast Ironman 70.3 course in hot conditions amidst an iconic landscape that showcases Malaysia’s rich culture captured in a spectacular display of architecture. Langkawi Island sets the stage for athletes from around the world to be taken on a truly Malaysian tropical cultural journey. Athletes will be embraced by the local kampung communities as they embark on their personal Ironman journey amidst one of the most welcoming and beautiful destinations in South East Asia. Malaysian Government official, Mr Zulkefli Sharif joined with Ironman CEO Andrew Messick and Ironman Asia Pacific CEO Geoff Meyer at a special function at Kailua-Kona to launch Ironman Malaysia and IRONMAN 70.3 Putrajaya.

IRONMAN RETURNS TO PUTRAJAYA AND LANGKAWI Now there are more reasons for you to visit and race in Malaysia next year. The World Triathlon Corporation (WTC) and Malaysia Major Events announced the launch of the muchanticipated return of Ironman Malaysia to the island

of Langkawi and Ironman 70.3 Putrajaya, to take place in the heart of the cities federal administrative capital. Ironman 70.3 Putrajaya will be held on the weekend of 12-13 April 2014, and Ironman Malaysia on the island resort of Langkawi on Saturday, 27 September. It has been three years since South East Asia hosted an Ironman event and the sport has grown significantly in that time. Putrajaya, a dynamic city situated 32km from Kuala Lumpur, symbolises modern Malaysia. The green and intelligent city, a mix of the spectacular old and new, is the federal administrative centre of the country.

Ironman Malaysia is one of 32 qualifying races on the global Ironman circuit that culminate with the Ironman World Championship in Hawaii each October. Ironman Malaysia will offer 40 age group qualifying slots for Hawaii in 2015. On the other hand, Ironman 70.3 Putrajaya is one of 60 events worldwide that qualify athletes for the Ironman 70.3 World Championships. Ironman 70.3 Putrajaya will offer 30 age group qualifying slots for the 2014 Ironman 70.3 World Championship in Mont Tremblant, Canada on 7 September. To register for the 2014 race, visit www.ironmanmalaysia.com and to register for Ironman 70.3 Putrajaya or to register for the 2014 race, visit www.ironmanputrajaya.com.

DECEMBER/JANUARY 2014

AMAZING RACES

AMAZING RACES ES RAC T! E AL R

Our preview of the upcoming major races in Singapore and beyond!

PUSH YOUR LIMITS 2XU COMPRESSION RUN FULL MARATHON 2 March 2014

Now, 2XU wants those who believe in the brand to also believe in themselves that they could accomplish what they think is unachievable. And the stage is set for this human endeavour through its very own iconic race, 2XU Compression Run. Celebrating its fifth year, the 2014 edition will for the first time offer a 42km category alongside the existing 10km and 21km distances. The race is touted to be THE premier commercial run to complete for every urban personality; from the elite athlete driving their body to its limits, to the driven businessperson and everyone in between. Last year’s 2XU Compression Run 2013 drew more than 20,000 runners. This year, race organisers aim to attract 30,000 participants. The route will take runners through the city area. Details will be announced on the website soon. Registration comes with an original 2XU singlet (with a finisher tee for 42km finishers). This year’s colour theme is yellow, a special colour exclusive to 2XU Compression Run 2014 participants only. So if you think you’ve got what it takes to “multiply” your performance, sign up now. For more information, visit www.2xucompressionrun.com.sg.

DECEMBER/JANUARY 2014

2XU COMPRESSION RUN FULL MARATHON FACTFILE Venue: City Area

Date & Time: Sunday, 2 March 2014 4.30am

Distance categories: 10km, 21km, 42km (new)

Registration Fees: Loyalty Rate (Past Participants of 2012 & 2013) Till 31 Dec 2013

Early Bird Rate Till 31 Dec 2013

Normal Rate 1 Jan - 31 Jan 2014

42.195km Competitive Men & Women

S$65.00

S$72.00

S$82.00

21.1km Competitive Men & Women

S$48.00

S$55.00

S$65.00

10km Competitive Men & Women

S$38.00

S$45.00

S$55.00

42.195km Competitive Men & Women (With 2XU Visor & Socks)

S$100.00

S$107.00

S$117.00

21.1km Competitive Men & Women (With 2XU Visor & Socks)

S$83.00

S$90.00

S$100.00

10km Competitive Men & Women (With 2XU Visor & Socks)

S$73.00

S$80.00

S$90.00

42.195km Competitive Men & Women (With 2XU Compression Shorts, Socks & Visor)

S$184.00

S$191.00

S$201.00

21.1km Competitive Men & Women (With 2XU Compression Shorts, Socks & Visor)

S$167.00

S$174.00

S$184.00

10km Competitive Men & Women (With 2XU Compression Shorts, Socks & Visor)

S$157.00

S$164.00

S$174.00

Categories

PHOTO: 2XU COMPRESSION RUN FULL MARATHON

he brand 2XU has been at the forefront of compression wear technology for many years now. In Singapore, it’s not only worn by elite athletes but also used by a wide spectrum of runners looking for more in their running apparel – such as performance. The typical profile of a 2XU runner is someone confident of himself and determined to go further and faster. Besides training hard and taking on races to improve his skill, he also relies on his gear to test his limits as an athlete. The tagline sums it all up: “Human performance multiplied”.

Now, this fun race comes to Asia and it’s making its first stop in Singapore. Its challenge? Will you survive the “zombie apocalypse”? Promising to test your speed, strength and endurance through fun yet challenging man-made and natural obstacles – all while being chased by hungry, merciless zombies – organisers promise this race is like nothing you’ve ever experienced before.

RUN FOR YOUR LIVES 11 January 2014

f you are one of those hooked on that popular TV show about zombies, well here’s your chance to experience being chased by one or many, or being a zombie yourself. This, coupled with a good run will definitely get your adrenaline pumping and your head screaming! “Run For Your Lives”, is the original zombie infested 5km obstacle course race that started in the US. From its humble beginnings of a single event in Baltimore that attracted over 12,000 people, the zombie “infection” has spread to other cities in the US, and to date, they’ve held more than 30 successful events.

This inaugural event will take place in the heart of the city – from the Padang (where runners will be “released” to the horde of zombies waiting to pounce) to the Marina Bay Waterfront Promenade area (where obstacles and the undead await). The objective for the runners (aka survivors) is to avoid the zombie horde at all costs – this is where your sprint runs will come in handy – with life-flags intact and get to the safe house (aka the finish line). On the other hand, the objective for the zombies or chasers will be to stumble, chase or crawl after runners and see how many flags they can collect! Waiting at the end of this thrilling race is an apocalypse party complete with food, drinks and entertainment. So are you up for the fun and thrill to be a zombie or a survivor? Register now and run for your lives! Visit www.runforyourlivesasia.com.

PHOTOS: RUN FOR YOUR LIVES

THE “APOCALYPSE” IS HERE!

RUN FOR YOUR LIVES FACTFILE Race Starting Point: The Padang Race Route: Marina Bay Waterfront Promenade After-Party Venue: The Padang Date & Time: Saturday, 11 January 2014 1pm to 11pm Distance Category: 5km Registration Fee: S$89.90 (till 31 December 2013)

DECEMBER/JANUARY 2014

AMAZING RACES

VIRGIN MONEY LONDON MARATHON 13 April 2014

he Virgin Money London Marathon is one of the six major marathons of the world. It ranks up there alongside Berlin, Boston, Chicago, New York and Tokyo marathons as the best organised and most prestigious races. First held on March 29, 1981, the event has continued to grow in size, stature and popularity with more than 35,000 runners each year. In all, a total of 746,635 have completed the race since its inception with a record-breaking 36,705 finishers crossing the line in 2012. However, getting into this race is like striking the lottery. Hundreds of thousands of registrants from all corners of the globe apply every year in the hope of ticking the London Marathon off their bucket list. This makes the event even more highly coveted, and a confirmation of participation is akin to a dream being realised for a marathoner especially a seasoned one who’s intent on completing all six marathon majors.

DECEMBER/JANUARY 2014

If you are lucky to get a slot in London’s most definitive race, well done. Otherwise, you might still be able to secure a charity entry into the race. The Virgin Money London Marathon is also a fundraising event and most major charities have a set number of entry places in the race each year. They allocate these places to runners on the basis that they will raise an agreed amount of money for the charity. For more information, visit: www.virginmoneylondonmarathon.com.

PHOTOS: VIRGIN MONEY LONDON MARATHON

A HOT TICKET

The 2014 edition promises to be no less exciting, promising a gruelling race and yet a historical 42km jog around London’s most iconic landmarks. And for those aiming to achieve or break their personal record – good news! – the London Marathon course is relatively flat and fast. It starts in Blackheath, heads east through Charlton and Woolwich for three miles, turns west and passes through Greenwich and by the Cutty Sark after six to seven miles. It crosses the River Thames at Tower Bridge just before half way, then loops around the east end of London, through Docklands, before heading west again along The Highway and Victoria Embankment to Parliament Square, Birdcage Walk and the final corner in front of Buckingham Palace. The runners will also pass the Woolwich Royal Artillery Barracks which has the longest Georgian facade in Britain. This was one of three 2012 Olympic Games venues in Greenwich.

MARATHON IN MYSTICAL MYANMAR f you think culture and sports don’t mix, think again. Running is enjoying a phenomenal popularity in Yangon, Myanmar’s rustic capital, rich in culture and heritage. In response to insistent public demand, the city is staging its largest marathon and one and only road race, the Yoma Yangon International Marathon.

The race route will be announced closer to race day. One thing for sure, the course will be a visual feast for the senses with a unique blend of modern and centuries old architecture, breathtaking scenery plus, a warm enthusiastic home crowd. The Yoma Yangon International Marathon is set to be the key highlight in the global running calendar. Participants may register on the Yoma Yangon International Marathon’s website, www.yomayangonmarathon.com.

PHOTOS: THE KAISER PERMANENTE NAPA VALLEY MARATHON

Following its very successful inaugural run this year which attracted 1,000 participants, organisers hope to draw in January more than 3,000 runners from all over the world. Besides the full marathon and fun run, the event will also for the first time offer a brand new category: the half marathon, which

provides the opportunity for aspiring longdistance runners to challenge themselves instead of completing all 42km.

PHOTOS: YOMA YANGON INTERNATIONAL MARATHON

2014 Yoma Yangon International Marathon 19 January 2014

alling runners and wine lovers! One of America’s iconic races, the annual Kaiser Permanente Napa Valley Marathon is one of those premier destination events races worth crossing the globe for. Many international publications including Forbes have dubbed it one of the top-10 travel-worthy races that make for truly memorable journeys on the run.

HAVE WINE, WILL RUN

The Kaiser Permanente Napa Valley Marathon 2014 2 March 2014

Not only does it offer sunny yet cool weather, but the unique setting of the wine-growing region of Napa Valley will make the 42km race a tad less gruelling! It’s no wonder many participants are repeat runners from all over the world who make their annual trip to the Napa Valley for this run – other than the wine.

The full marathon takes runners along the beautiful Silverado Trail, from Calistoga, south to the finish line at Vintage High School in Napa, Napa Valley, California. It also offers a 5km run for those who just want to spend more time wine tasting or checking out the many award-winning restaurants in the area. But to those doing the “full mary”, nothing is more rewarding than finishing the race and rewarding yourself with an extra day or two, exploring what Napa Valley has to offer. Registration for the Napa Valley Marathon is limited and due to its popularity fills quickly! Visit www.napavalleymarathon.org to register or for more information.

DECEMBER/JANUARY 2014

WHAT’S UP & RUNNING

WHAT’S UP & RUNNING Get to the starting line and set a new personal record (or earn bragging rights) at these local and international races. SINGAPORE

December 2013

1/12 · Standard Chartered Marathon Singapore www.marathonsingapore.com 7/12 · Illumi Run www.illumirun.com 8/12 · Lion Dash http://liondash.com/ 15/12 · Commando Challenge http://commandochallenge.sg 29/12 · MR25 Ultramarathon mr25.org.sg

1/12 · Intertrust Cayman Islands Marathon Grand Cayman, Cayman Islands · Fukuoka Int'l Open Marathon Championship Fukuoka, Japan · HBN Law Marathon Willemstad / Curaçao, Netherlands Antilles · Lake Atitlan Marathon Panajachel, Guatemala · Maraton Internacional Costa del Pacifico Vina del mar, Chile · Panama City International Marathon Panama, Panama · Toray Shanghai International Marathon Shanghai, China · Richard M. Brodsky Foundation World AIDS Marathon Kisumu, Kenya 7/12 · Reggae Marathon Negril, Jamaica · Baton Rouge Beach Marathon Baton Rouge, LA, USA · Death Valley Trail Marathon Death Valley, CA, USA · Memphis Marathon Memphis, TN, USA · Mesquite Tri-State Marathon Mesquite, NV, USA · Rehoboth Beach Running Co. Rehoboth Seashore Marathon Rehoboth, DE, USA · Tecumseh Trail Marathon Bloomington, IN, USA · The North Face Endurance Challenge San Francisco Sausalito, CA, USA 8/12 · Las Cruces Marathon Las Cruces, Mexico · Powerade Maratón Powerade Monterrey Monterrey, Mexico · Placencia Marathon Placencia, Belize · Scott and White Bryan/College Station Marathon College Station, TX, USA · California International Marathon Sacramento, CA, USA · MetroPCS Dallas Marathon (formerly the Dallas White Rock Marathon) Dallas, TX, USA

5/01 · No Frills Run (By The Running Guild) http://nofrillsrun.blogspot.sg 11/01 · Run For Your Lives www.greateasternwomensrun.com · NUS Bizad Charity Run www.bizadcharityrun.com 18/01 · Parachute Dash www.parachutedash.blogspot.com February 2014 15/02 · Marina Run www.marinarun.com.sg 16/02 · Terry Fox Run www.canadians.org.sg/TFR-TC.htm March 2014 2/03 · 2XU Compression Run Full Marathon www.2xucompressionrun.com.sg 29/03 · Twilight Ultra Challenge 4th Edition (by Running Guild) www.twilightultrachallenge.com

DECEMBER/JANUARY 2014

UP!

INTERNATIONAL

December 2013

January 2014

SIGN

Honolulu Marathon Honololu, HI, USA · Palm Beaches Marathon Festival West Palm Beach, FL, USA · Holualoa Tucson Marathon Oracle, AZ, USA 15/12 · Rabobank Spijkenisse Marathon Spijkenisse, Netherlands · St. Croix International Marathon St. Croix, Virgin Islands (USA) · Fubon Taipei International Expressway Marathon Taipei, Taiwan 22/12 · Chiang Mai Marathon Chiang Mai, Thailand January 2014 4/1 · Xiamen International Marathon Xiamen, China 5/1 · Lantau Mountain Marathon Hong Kong, China · Let's Go Haiti Marathon Cap-Haitien Port, Haiti 10/1 · Tiberias International Marathon Tiberias, Israel 12/1 · Cadbury Glass Marathon Hobart, Australia · HI-TEC Maratón del Desierto Pinamar, Argentina · Disney World Marathon Orlando, FL, USA · MauiParadise Marathon Kihei, HI, USA 17/1 · Egyptian International Marathon Luxor, Egypt 18/1 · Endurancelife Coastal Trail Series Anglesey Marathon Hollyhead, United Kingdom 19/1 · HSBC Bermuda Marathon Hamilton, Bermuda · Marathon Bahamas Nassau, Bahamas · Standard Chartered Mumbai Marathon Mumbai, India · Chevron Houston Marathon Houston, TX, USA · Maui Oceanfront Marathon Lahaina, Maui, HI, USA

24/1 · Standard Chartered Dubai Marathon Dubai, United Arab Emirates 26/1 · Gran Canaria Maraton Las Palmas de Gran Canaria, Spain · Katsuta Marathon Hitachinaka, Japan · Marathon de Marrakech Marrakech, Morocco · Siracusa City Marathon Siracusa, Italy · Trinidad & Tobago Marathon Port of Spain, Trinidad And Tobago · White Continent Marathon King George Island, Antarctica February 2014 2/2 · Centraal Beheer Achmea Midwinter Marathon Apeldoorn, Netherlands 7/2 · Bahrain International Marathon Amwaj Island, Bahrain 8/2 · Buller Marathon Westport, New Zealand · Endurancelife Coastal Trail Series - South Devon Marathon South Decon, United Kingdom 9/2 · Napoli (Naples) Marathon Naples, Italy 16/2 · Standard Chartered Hong Kong Marathon Hong Kong, China · Maratona di San Valentino San Valentino, Italy 22/2 · Bad Salzuflen Marathon Bad Salzuflen, Germany · Rwanda Challenge Marathon Rwamagana, Rwanda 23/2 · Bhutan International Marathon Punakha, Bhutan · Land Rover Malta Marathon Mdina - Sliema, Malta · Maritzburg Marathon Pietermaritzburg, South Africa · Sevilla (Seville) Marathon Sevilla, Spain · Tokyo Marathon Tokyo, Japan 24/2 · Sahara Marathon Al Ayoun, Algeria March 2014 1/3 · Umstead Trail Marathon Raleigh, NC, USA 2/3 · OGER Antalya Marathon Antalya, Turkey · Kilimanjaro Marathon Moshi, Tanzania · Bayleys Mountain to Surf Marathon New Plymouth, New Zealand · Treviso Marathon Treviso, Italy · Little Rock Marathon Napa, CA, USA

· ·

Kaiser Permanente Health Care Napa Valley Marathon Napa, CA, USA The Army Marathon Killeen-Temple, TX, USA

9/3 · Antarctica Marathon King George Island, Antarctica · Brescia Marathon Brescia, Italy · City of Los Angeles Marathon (L.A. Marathon) Los Angeles, CA, USA · Seyon Asia Limited Hong Kong Mountain Marathon Hong Kong, China 16/3 · Limassol Marathon GSO Limassol, Cyprus · Marathon Catalunya - Barcelona Barcelona, Spain 21/3 · Jerusalem Marathon Jerusalem, Israel 22/3 · Springe Deister Marathon Springe / Deister, Germany 23/3 · Roma (Rome) Marathon Roma, Italy 30/3 · China Zhengkai International Marathon Zhengzhou, China · Marathon Deutsch Weinstrasse Bockenheim, Germany April 2014 5/4 · Muddy Marathon Vernon, NJ USA · Rockin K Trail Marathon Kanopolis State Park, KS, USA · Trailbreaker Marathon Waukesha, WI, USA · Yakima River Canyon Marathon Yakima, WA, USA 6/4 · Deutsche Post Bonner Stadt-Marathon Bonn, Germany · Brighton Marathon Brighton, United Kingdom · Freiburg Marathon Freiburg, Germany · Marathon de Cheverny Cheverny, France · Milano City Marathon Milano, Italy · Big-D Texas Marathon Dallas, TX, USA · GO! St. Louis Marathon St. Louis, MO, USA · Hogeye Marathon Fayetteville, AR, USA · North Shore Marathon Haleiwa, HI, USA 13/4 · Lodz Maraton Dbam o Zdrowie Lodz, Poland 18/4 · Aalborg Brutal Marathon Aalborg, Denmark 19/4 · Old Mutual Two Oceans Marathon (56km) Cape Town, South Africa 27/4 · Metro Group Rhein-Marathon Dusseldorf Dusseldorf, Germany

All events/dates are correct at time of printing and are subject to change without prior notice. For event organisers – if you would like your events published here, send all details to editorial@boldinkmagazines.com.

WHAT’S NEW & NOTEWORTHY

Looking For A Running Buddy? Whether you’re an absolute beginner or an experienced runner, there’s a lot to gain from exercising with a partner. Do you feel you could do better in your trainings? Or perhaps you suffer from a lack of motivation? Does your routine sometimes feel boring? Having a running buddy is not only the best cure for these problems; it is also a way to get so much more from exercising than you thought was possible! But how do you find the right running partner? That is where Joggingbuddy.com comes in. Launched in September 2008 Joggingbuddy.com now has members in 118 countries around the world. At its core: the site has one single aim, to help members find other members to go running with. Signing up to Joggingbuddy.com is free and once registered there are a number of great tool available to runners. As you would expect, you can link up with other local runners by linking as a “buddy” and you can also exchange emails securely. The site’s online running log is also a popular feature allowing runners to log their distance and time. As runners log more and more kilometres (or miles, wherever you might be) they are also able to “earn their colours” by being eligible to wear a different colour running jersey to coincide with their achievement. Tony Piedade, Founder & CEO said: “Joggingbuddy as a platform is built with the runner in mind. We make it easy for runners to find other runners in their local area or destination. Increasingly, members are using the site for when they travel abroad, allowing them to meet likeminded people, keep up with their training and see a new city from a different perspective.” To sign up visit: www.joggingbuddy.com

FIND SOMEONE TO RUN WITH

DECEMBER/JANUARY 2014

SCENE & HEARD

EVENT RUN SINGAPORE TRAINING CLINIC WITH POLAR

SMART TRAINING ON A SATURDAY

hile most people were sleeping in on a Saturday, our enthusiastic runners had an early start to experience “smart training” at the Bishan Stadium jointly organised by RUN Singapore and Polar Electro Singapore. It’s not about running fast or breaking personal records overtime, but the main objective of this two-hour workshop was to learn and perform an effective training programme that is do-able and applicable to runners of all ages and skill levels.

DECEMBER/JANUARY 2014

The trainer and resource speaker, Edwin Ong, General Manager of Polar Electro Singapore, distributor of smart and GPS-enabled Polar watches, was very knowledgeable and witty in his approach, which put everyone at ease. But Ong was no pushover as he made all participants perform speedwork and time intervals on the track. After which, he taught everyone how to measure one’s heart rate even without a watch.

age = HR). He also explained the other heart rate concepts: resting, maximum, exercise and recovery heart rates. Ong spent a great deal of time explaining common training mistakes such as running daily with no rest, not setting goals, not knowing or listening to one’s body, and rapid increase in mileage. He advised everyone to train smart by having the right intensity, right amount of time, frequency and recovery.

As an experienced coach and runner himself, Ong stressed the importance of not going off-tangent It was indeed a smart Saturday well spent for all from one’s ideal heart rate (220 subtracted by one’s those present.

SCENE & HEARD

DECEMBER/JANUARY 2014

SCENE & HEARD

A COMMUNITY EFFORT

he recently concluded Pioneer Road Run bears out that age-old adage, “There’s strength in numbers”.

The annual event, now on its second year, was spearheaded and organised by the Pioneer Community Sports Club (CSC) made up of grassroots leaders and volunteers. They mooted the Pioneer Road Run (PRR) to build a stronger and more cohesive community through a popular activity. Running was the undisputed choice as it’s an affordable recreation, and it also promotes a healthy lifestyle.

All their untiring efforts came to fruition as the PRR was a success on all fronts. The overwhelming turnout of 3,500 runners was beyond the organisers’ expectations. With only 1,400 participants during its debut in 2012, the attendance this year has more than doubled. Bringing the whole community together, the race featured 10km, 5km and 3km run/walk

categories both for competitive runners as well as families with their children in tow. The guest-of-honour Mr Cedric Foo, MP for Pioneer SMC, flagged off the race at Jurong West Sports & Recreation Centre. During the event, the Pioneer CSC also launched its first and very own mascot named, Spiky to the delight of the constituents. Dressed up as a runner, Spiky entertained everyone at the finish line following the race. He will next be seen at other events donning various costumes that represent the different sports organised by the Pioneer CSC to bring the whole community together.

PHOTOS: CHRISTOPHER KOH, AILI LIM & FRANCIS CHIA

Right from the get-go, the organising committee began work on the race one year

in advance. Despite not engaging the expertise of an events management company or the know-how of a race organiser, the volunteers – which swelled to 200 – made it all happen. They covered all bases including license applications, logistical requirements even signage fabrication. It was community effort at its best.

2013 PIONEER ROAD RUN

UN Singapore is proud to be the official magazine of yet another exciting race. Heading to the heartlands of Singapore, RUN Singapore was present at the Race Pack Collection Expo for a subscription drive. Attractive prizes and gift hampers were given out to our new subscribers as part of our SPIN & WIN contest.

A big thank you to all who dropped by our booth! Our sincere thanks and appreciation also go out to the following sponsors:

DECEMBER/JANUARY 2014

SCENE & HEARD

IT’S ABOUT SECOND CHANCES One of such successful and truly meaningful campaigns is the Yellow Ribbon Project. Launched in 2004 by the CARE Network –a group of eight member agencies – the project aims to create awareness of the need to give second chances to and generate acceptance of ex-offenders and their families in the community, and inspire community action to support the rehabilitation and reintegration of ex-offenders into society.

t’s a harsh reality that the road to acceptance is a long and hard one for exoffenders. It’s never easy for the society to welcome with open arms those who had committed crimes in the past. However, thanks to various efforts of government and private organisations, there have been community-wide initiatives to make life post-prison easier for a former offender.

The Yellow Ribbon Project has various platforms including annual public events such as the Yellow Ribbon Prison Run. As a show of force and unity for this symbolic run, 10,000 participants turned up at Changi Village last 15 September. Flagged off by Mr Teo Chee Hean, Deputy Prime Minister, Coordinating Minister for National Security and Minister for Home Affairs, the race took the runners through either a scenic 10km Competitive Run or a 6km

Fun Run before celebrating their support for the cause with a carnival held within the Changi Prison Complex. It’s the fifth edition of the Yellow Ribbon Run, and this year, its theme “The Road to Acceptance” was further reinforced when 10 visually challenged and 10 intellectually challenged representatives of the Runninghour participated in the run. Runninghour is a social interest group that fosters better integration between the less-privileged and other fitness enthusiasts through running sessions. To commemorate the 2013 event, the Yellow Ribbon Prison Run also organised the first-ever formation of a Giant Human Yellow Ribbon. The symbolic act which involved about 2,000 participants, will be entered into the Singapore Book of Records upon authentication.

THE YELLOW RIBBON RUN 2013

UN Singapore was at the thick of the action on the race day for Yellow Ribbon race 2014. Partnered as the official magazine for the race, our booth drew great interest of many like-minded runners who have subscribed to RUN Singapore magazine and purchasing past copies for leisure read. As part of the magazine usual subscription drive, subscribers walked away with attractive prizes and gift hampers for each of their subscription buy. Special thanks to everyone who visited our booth! Our sincere thanks and appreciation go out to our sponsors:

DECEMBER/JANUARY 2014

SCENE & HEARD

INAUGURAL SPORTS & FITNESS ASIA 2013

he Inaugural Sports & Fitness Asia 2013 event successfully concluded after a fulfilling three days of fun, fitness and business amongst all sports enthusiasts alike. The event saw over 3,400 visitors from 7 countries in attendance at the Singapore Expo.

The free tryouts and demos at the dance floor area drew a packed audience trying their hand at Bokwa, Dash-Off, KpopX, Pilates and Zumba. Many visitors in particular came to join in highenergy sessions led by master Zumba trainer David Velez.

â&#x20AC;&#x153;We are satisfied with the outcome of this first Sports & Fitness Asia series. I would like to thank the organising team for a job well done and I am also very grateful to our various partners, exhibitors and sponsors who supported us in so many different ways. I will definitely look forward to a bigger & better event in the next series!â&#x20AC;? said Mr Jackson Yeoh, Managing Director of Vision Xpertize Pte Ltd.

Over at the conference area, staying happy was the order of the day with a talk on positive psychology by Carl Massy, who flew in from his home in Bali just for the event.

DECEMBER/JANUARY 2014

Other highlights included daily lucky draws where winners walked away with great prizes ranging from Reebok Easytone Steps, Madana Yoga Mat Sets, 2XU Performance Apparels &

UVEX eye wear, MIO heart rate sports watches and others. The opening ceremony, officiated by Mr. Richard Seow, Chairman of the Singapore Sports Council and Republic Polytechnic, featured performances across different fitness genres such as the wushu national team, the gymnastics national team and one of the latest fitness dances craze KpopX. Sports & Fitness Asia also saw sports enthusiasts from all walks of life trying out various sports from the national sports associations such as weightlifting, taekwondo, silat, fencing and netball, to name a few.

SCENE & HEARD

TOO TOUGH TO HANDLE

t’s touted as Singapore’s toughest trail race but it did not faze 3,700 runners to take on the challenge.

The North Face 100 is a two-day trail race that is meant to test the boundaries of runners’ endurance. Featuring different categories – 100km, 50km, 25km and 13km – participants are made to carry their own hydration, food, headlamps and essentials. This year's race was made tougher with heavy rainfall in the early hours of Saturday morning that made the 20-hour long race wet, muddier and more challenging for the runners.

The race was represented by over 50 different nationalities with 270 runners from the Philippines, 180 runners from the UK, 100 runners from France, 100 runners from Australia and 90 runners from Japan. Australian, Vlad Ixel took the title position in The North Face 100 Singapore in 10 hours and 10 minutes. Singaporean Wong Hoong Wei, finished the race in third position in 11 hours and 4 minutes and will be representing Singapore in The North Face 100 - 7 Country Series in Beijing in May 2014.

BACK WITH A BANG

he highly anticipated fifth edition of the Sundown Ultra Marathon returned last 15 September after a one-year hiatus. More than 2,000 runners from Singapore and beyond participated in the race which took them through a scenic route from Marina Barrage to Marina Bay Golf Course and the eastern tracks of Singapore, including East Coast Park and the Changi International Airport with the U-turn point at the end of Changi Coast Road. The race was by no means gruelling but organisers treated runners to a wide array of drinks and food to keep them hydrated and fuelled throughout their arduous running journey. But the biggest reward for those who finished the races came in the form of a well-deserved buffet spread, specially catered for by the race organisers. The biggest winner of all, Singaporean Wong Hoong Wei became the fastest-ever local finisher with a record timing of 9:05:34. The 33-year-old teacher smashed the previous Singaporean record set in 2011 during the last

edition by more than seven minutes. Then, Ewin Teo set a time of 9:12:53 to finish third during the first Sundown Ultra Marathon to be held over 100km. The three previous editions before 2011 were held over 84km.

In the individual women 100km event, the title went to first time participant Jenny Huang, 40, who completed the race in a time of 10:38:09. The top local female finisher was Sumiko Tan who finished in under 12 hours.

DECEMBER/JANUARY 2014

PROMOTION

WIN A SUUNTO AMBIT2 S GPS WATCH!

HEREâ&#x20AC;&#x2122;S HOW TO WIN: Simply complete the form below and send it back to us, and you could be one of the 3 winners of a SUUNTO Ambit outdoor GPS watch worth $589.

RUN SINGAPORE/ SUUNTO PROMOTION

Simply send your completed form to: RUN Singapore/SUUNTO Promotion 65A Temple Street Singapore 058610 Send your entries by 31 January 2014.

Q: The second generation of Ambit outdoor GPS watches has a lighter and slimmer GPS with sports-specific feature? (True/False) A: Yes, I would like to receive more information regarding SUUNTO products. Name (Mr/Mrs/Ms.):

Date of Birth: IC No.: Address:

WORTH S$589 EACH!

Postal Code: Tel:

(Hp) *Subject to availability

(H/O) Email:

SUUNTO GPS watches made for every sport adventure.

Terms and Conditions: This promotion is open to all Singapore residents except employees of Bold Ink Magazines Pte Ltd and its sponsors. Prizes must be taken as provided and are neither transferable nor exchangeable for cash. Sponsors reserve the right to substitute the prize with one of equivalent value. Bold Ink Magazines and the sponsor(s) shall not be liable for any loss or damage suffered by the winner or any other party in accepting, using or consuming the products. Upon your submission of this entry form, you are deemed to have agreed that the organiser/sponsor can use, archive and distribute the data provided by you in a manner that we deem fit, without reference to you.

DECEMBER/JANUARY 2014

ntroducing the second generation of Ambit outdoor GPS watches, Ambit2 S the collection is catered for every enthuastic athelete and explorer at heart. Suunto has combine the features of sports-specific functionality and aesthetics aspect with a lighter and slimmer GPS. The new Ambit2 S, is a sleek and light GPS watch catered to all multisport athletes that packs all features for cycling, running, swimming and multisport training. The function of GPS allows precise pace, route navigation and tracking

whereas the heart rate monitor enable one to train within your ideal zone. Tracking and analysing your sports performance in any outdoor environment will be a easy breeze with new Ambit 2 S GPS watch.

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AND ACHIEVE YOUR PERSONAL BEST! RUN Singapore is the definitive guide to running for runners and marathoners of all ages and abilities. Be in the know on the latest and must-have running apparel and accessories; uncover secrets to running smart and injury-free; learn how to keep fit; and boost your performance plus keep abreast of upcoming races in Singapore and all over the world! Packed with exclusive information and content, relevant features and latest news, RUN Singapore is the complete resource to help you become a better and faster runner.

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gio Newt 15 Laptop Backpack is one essential bag for the on-the-go user to use throughout your day. Designed with multiple compartments, the padded iPad™/tablet/ e-reader sleeve is placed in the main compartment. In addition, one can insert their laptop, books, binders, files and peripheral devices, keeping it protected with the integrated foam panels. Made from durable ballistic polyester, oxford polyester, and poly/cotton fabric, Newt 15 has adjustable shoulder straps with sternum strap and padded neoprene grab handle making it comfortable to carry around in long hours. Ensuring that the padded, fleece lined side entry laptop compartment fits most 15” laptops, Ogio Newt 15 is a sturdy and functional laptop bag great for the active individuals!

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TERMS AND CONDITIONS: Please allow four to six weeks for your order to be processed. The stated subscription rate and offer are valid for postage to local addresses only. For overseas subscriptions, please e-mail: circulations@boldinkmagazines.com to enquire about rates. Strictly no refund upon cancellation of subscription. Subscribers’ information may be used in future marketing or promotional activities. Promotional gifts are issued on a first-come first-served basis while stocks last. Bold Ink Magazines reserves the right to replace the subscription gift(s) with another item. Bold Ink Magazines and the sponsor(s) will not be liable for any loss or damage suffered by the subscriber or any other party in accepting, using or consuming the gift.

DECEMBER/JANUARY 2014

THE FINISH LINE

he may be a newbie to Singapore having just moved here in July 2013, but Carol Cunningham has already been to many places where her number one passion takes her. “During the week, I run to work at Raffles Place. After work I try to add a loop of Marina Bay,” says the 35-year-old British. “I love MacRitchie Reservoir, a really beautiful and varied loop. Bedok Reservoir Park is fast and flat. I also enjoy the beauty of the Botanical Gardens; it is always a relaxing run here where I can switch off.” Carol has lived in many cities in the UK, Canada, Australia and Japan so she has a lot of stories to tell about the most scenic places to run. “Melbourne’s iconic 3.8km Tan Track is a perfect running spot. In the UK, I love to train in the Yorkshire Dales – stunning beauty with some monster hills. When I lived in Tokyo, a loop of the Imperial Palace was always a good way to fit a run into the day.” Now working as a Fitness Manager here, one can say running is part and parcel of her job and that she has to practise what she preaches. But Carol was born asthmatic, and she runs to overcome and defy the condition – not the other way around. “Running greatly benefits people with asthma. The exercise improves aerobic fitness, which means that, at any given level of exercise, the person uses less of the maximum oxygen that can be taken in by the body. This decreased use of oxygen reduces the likelihood of an exerciseinduced attack,” she explains. What’s more, she has made it her personal advocacy to create awareness on the condition and to dispel any myths about running and asthma. “For a year, I ran for Asthma Research in the UK which funds scientific studies and the creation of new treatments,” she adds. That same year, Carol made a commitment to run 30 charity races, and she completed them in time for her 30th birthday. “I chose this as it was a unique challenge but also was a meaningful way to celebrate a milestone year.” As of press time, Carol is preparing for her next race: The North Face 50km at MacRitchie Reservoir. It’s gruelling even for someone like her who has done so many races including three Marathon Majors in London, New York and Tokyo. In any case, she will not forget to carry her inhaler in the event of an asthma attack. But as far as she knows, she has the condition under control. “Control your asthma, don’t let it control you,” she asserts.

DECEMBER/JANUARY 2014

CAROL CUNNINGHAM Age: 35 Occupation: Fitness Manager Text Marie Monozca I got hooked on running when I took a year out travelling after university. I decided to set some goals and one of it was a half marathon. I chose Toronto Half Marathon in October 1999. It got me around in just over 2 hours. My most memorable race was at the Walt Disney World Goofy Challenge in January 2008 held in Florida, USA. This was the year I turned 30 and I made a promise to run 30 races for charity to celebrate. This race weekend involved a half marathon on Saturday and a full marathon on the Sunday and took a route through all the various theme parks alongside all the Disney characters. What kept me going was that I had made the commitment to complete this for my personal challenge; and that my mum was waiting at the finish line for me. The marathon was mentally tough after the half marathon the day before. I couldn’t stop in the last 5km just in case she took a photo! My timing was 1.58 for the half and 3.45 for the full marathon.

I prefer to run on my own, at my own pace and I can switch off and forget about things. However, if I’m doing speedwork and hills, I would like to run with groups where I can be pushed. Running helps me inspire my team of fitness trainers to stay fit and healthy and to constantly have a growth mindset. I also encourage them to try to do better each time by setting new goals. My goal is to get closer to 3 hours in a marathon; although this is getting more challenging as I get older! Running is a beautiful way to meet people from all walks of life and see some of the most amazing places on the planet. If you would like to share with us how or who got you hooked on running, or the first time you crossed that seemingly distant finish line, drop us a note with your name and contact details at: editorial@boldinkmagazines.com.