The List #243, Sep 15 2015

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ISSUE 243 15 SEPTEMBER 2015

EVERY M O N T H

T H E M A G A Z I N E T H AT K N O W S

BORN TO RUN Your guide to blazing a trail in the SAR

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CONTENTS

20

06

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05 06

EDITOR’S LETTER

10

HOT TICKETS Rainy Day Tunes

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20

Wrap your hair around GHD’s new styler

Five best country trails to run in Hong Kong

Lookbook

GIVEAWAY

Beauty and Wellness

Geoff Tsui shares his hipster cool Keep a healthy glow with these pocket essentials

Monthly goodies for our readers

What’s In

DATE NIGHT

26

Nibble on the city’s first Peruvian-Japanese fusion dishes

18

HAPPENING ’HOODS Mong Kok Quirky shops and cafés

27

WOMEN IN FOCUS Sonya Fock

Anteprima’s fall floral look

Hot Dates

FEATURE Happy Trails

The West End’s “Singin’ in the Rain” showers Hong Kong

Fit and Fab

09

WISHLIST About Town

The philanthropist and runner shares her motivation

RECIPES Kiss the Cook Easy meals for what’s in season

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MRS. KNOW-IT-ALL Continental Contests Awesome races to join across Asia

KNOW & TEL

Essential Exercises p.30

Racing in the SAR p.34

Running Clubs p.38

Sports Gear p.42

Recovery Time p.46

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TH E M AGA Z I N E THAT K N OW S

HK MAGAZINE MEDIA

EDITORIAL

The List Magazine Media Ltd.

Editor-in-Chief | Luisa Tam Managing Editor | Daniel Creffield

Morning Post Centre, 22 Dai Fat Street, Tai Po Industrial Estate, New Territories, Hong Kong Tel: 852-2680-8888 Fax: 852-2660-5378 Email: thelist@hkmagmedia.com

Senior Editor | Adam White Editor | Charlotte Mulliner Acting Editor | Evelyn Lok Staff Writers | Adrienne Chum, Isabelle Hon Contributors | Callum Thomson, Jianne Soriano, Jonathan Wong

PRODUCTION Senior Art Director | Pierre Pang Designers | Elaine Tang, Joyce Kwok Production Supervisor | Kelly Cheung

FINANCE Finance Manager | Karen Tsang Senior Accountants | Alex Fung Accountant | Winson Yip Assistant Accountant | Coa Wong

ADVERTISING & CIRCULATION Director of Sales | Gary Wong Strategic Sales Director | Jan Cheng Senior Sales Manager | Joyce Wu Senior Advertising Manager | Kent Ma Account Manager | Fiona Lin Advertising Manager | Dominic Lucien Brettell Advertising Executives | Bonita Yung, Celia Wong Advertising & Marketing Coordinator | Yan Man Marketing Executive | Ricardo Ng

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Copyright 2015 The List Magazine Media Ltd. The contents of The List are the property of The List Magazine Media Ltd. Reproduction in whole or part without permission is strictly prohibited. The List may not be distributed without the express written consent ofThe List Magazine Media Ltd. Contact the Advertising Director for ad rates and specifications.

All advertising in The List must comply with the Publisher's terms of business, copies of which are available upon request. Printed by Apex Print Limited, 11-13 Dai Kwai Street, Tai Po Industrial Estate, Tai Po, N.T. Before you decide to purchase or use the products and/or services that our magazine introduces, you should gather further information about the same in addition to the representations or advertising contents in our magazine. The contents in articles by guest authors are the author’s personal views only and do not represent the position of our magazine or our company. Please gather further information about the products and/or services before you decide to purchase or use the same.

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HOT TICKETS

September 15 – October 11

Rainy Day Tunes

September 20

Lunchbox Theatrical Productions presents the SAR with yet another catchy songand-dance spectacle straight from the West End—arguably the best of them all—“Singin’ in the Rain.” Never seen it? The beloved umbrella-touting, rainbootsplashing Hollywood musical follows three performers in the thick of the transition between the silent film and talkie era. The current production will be recycling 12,000 liters of water per performance so prepare to get splashed.

Dancing in the Moonlight

Sep 25-Oct 11. Lyric Theatre, Academy for Performing Arts, 1 Gloucester Rd., Wan Chai, 2584-8500. $445-1,125 from www.hkticketing.com

Mooncake season returns, and to kick off the festivities Premiere Performances of Hong Kong is back with two performances of “The Shadow in the Moon,” a collaborative project between composer Alexis Alrich and writer Christina Matula-Häkli. It’s the origin story of the Mid-Autumn Festival, told by a chamber music octet playing a blend of traditional Chinese and western instruments. Focusing on inspiring youths to learn more about Chinese culture, kids can also join a fun paper lantern making workshop an hour before the concert.

Workshop starts at 3pm and 4:30pm. Asia Society, 9 Justice Drive, Admiralty, 2103-9511. $250300 from www.asiasociety.org.hk

Through September

Race to Raise Heifer Hong Kong returns with their annual charity event Race to Feed, which raises funds to alleviate poverty in farming communities in China. This year’s events include a 3K family fun run, a 10K individual race, as well as a relay race for organizations, all along the Pak Shek Kok Promenade right by the Hong Kong Science Park. After you’ve run your fill, head over to the Heifer x Mamasmart Sunday Market where you can take part in family-friendly games and check out artisanal stalls.

Enrol by Oct 15. Oct 25, Race 8-11:30am; Market 12-6pm, Yayoi Japanese Dining Room, G/F, Lakeside One, East Wing Phase 2, Hong Kong Science Park, Sha Tin. $240 per person from www.racetofeed.org.hk

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EDITOR’S LETTER

ON YOUR MARK As we move into fall’s cooler months, Hong Kong’s numerous running enthusiasts start limbering up, lacing up their trainers and getting ready to hit the streets.

Whether you’re a veteran or newbie, super competitive or simply want to socialize and get fit, Hong Kong is a great, versatile place to get started in running, whether you’re into road marathons or prefer Hong Kong’s myriad country trails.

In this month’s feature story, Happy Trails (p.20), we’ve rounded up the top five beautiful running trails in Hong Kong for you to check out. Be sure to warm up and cool down properly with our Essential Exercises (p.30). If you’re considering going competitive, we’ve rounded up a list of races to look out for in Racing in the SAR (p.34), but for those seeking a more social experience, Running Clubs (p.38) should give you a place to start. Our Sports Gear (p.42) spread picks some of the essentials to help keep you on track. And if you do pick up a sprain, check out one of these physiotherapy clinics in Recovery Time (p.46) for a good ol’ sports massage to rub out those kinks.

See you out there!

The List Team

We’d love to hear from you!

Email us at thelist@hkmagmedia.com.

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HOT OPENING

HOT TICKETS

MAKE A DATE Our picks for the month

ING COM UP October 8 – 10

Pings of Being Pure At Heart One woman, seven men, and a lot of pings from her phone: “Love Pings,”

by American director Kate March, is all about finding meaningful connection.

Presented by I Am Concepts, the woman explores her relationships with the men through texts, social media, online messaging, and live meetups.

7:30pm. Fringe Underground, Fringe Club, 2 Lower Albert Rd., Central, 2521-7251. $350 from www.hkticketing.com

September 18 – 19

Accio Tickets Need a little magic in your life?

Bring your kids on a trip to Hogwarts with the HK Philharmonic at “Harry Potter in Concert.” Your guide will be an old, long-haired wizard who will teach you about spells, Quidditch and potions, and play the music of the “Harry Potter” movies along the way. Ten points to Gryffindor!

8pm. Tsuen Wan Town Hall Auditorium, 72 Tai Ho Rd., Tsuen Wan. $120-380 from www.urbtix.hk.

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THE LIST

GOODIES AND GIVEAWAYS Check here every month for beauty, travel and dining treats

FEEL FRESH, LIGHT AND HAPPY

PR U IZE P S TO V $2 AL ,7 UE 98 D !

Want to add variety to your gym routine this fall? Homegrown fitness pass brand ClassCruiser is offering one-month passes to two of our lovely readers, valued at $899 each (non-transferable). And for that flawless support in the gym and out?

One of The List’s favorite lingerie brands Regina Miracle is also putting up two $500 cash vouchers for grabs for one reader each.

About the brands: ClassCruiser ClassCruiser is your unlimited monthly pass to over 50 of Hong Kong’s best boutique fitness studios. With hundreds of group fitness classes all day, every day, you can do yoga, Pilates, cycling, strength training, barre, dance and more at studios all around town.

Regina Miracle With over a dozen branches in Hong Kong, Regina Miracle is an expert at “under-dressing” ladies everywhere. Available in push up and non-push up styles, their Signature Bra uses engineered technology to create a flawless silhouette. Their range of active leggings made with similar seamless tech allow you to sweat away in style.

Write in to Win! What’s your healthy mid-week pick-me-up?

Write in and tell us in 50 words or less.

Email: thelist@hkmagmedia.com Deadline: September 30 PSST… Congrats to our three lucky

Write in to Win!

readers Aurora V., Michelle W. and Sandra K. for winning last month’s Paul Gerrard pampering sessions.

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DATE NIGHT

HOT DATES Couples’ night out

Worth the Wait The long-awaited Singapore club lounge and restaurant Cé La Vi (formerly Ku Dé Ta) has finally come to Hong Kong. Decking out the top three floors of the shiny new California Tower, it’s a full nightlife experience starting from dinner. Grab a bite of the restaurant’s modern Asian inventions, and don’t miss the exquisite desserts put together by pastry chef Jason Licker. Afterwards, grab a cocktail or three at the club lounge or take in the views from the rooftop SkyBar, where you can end the night after dipping your toes in the central Jacuzzi.

25/F, California Tower, 32 D'Aguilar St., Central, 3700-2300

Festival Season

Gallery Night

New Roots

A selection of the best arthouse flicks from this year’s Sundance Film Festival come to Hong Kong for the Asian outpost’s second iteration. It opens with “The Wolfpack,” about six homeschooled brothers who make sense of the outside world through movies and recreated home videos.

Also don’t miss two fantastic coming of age tales, “Dope” about a California hoodrat with dreams of Harvard, and the Grand Jury prize winner, “Me and Earl and the Dying Girl,” about a reserved teenage boy who becomes fast friends with a girl diagnosed with a serious illness.

Korean-American artist Nam June Paik aka the father of video art, may be gone: But his seminal work lives on.

Check out an exhibition of his pieces at the Gagosian Gallery this month. “Nam June Paik: The Late Style” features key works from the last decade of his life as well as his signature robots, buddhas and TV screens.

Having recently uprooted from Sai Ying Pun, Grassroots Pantry has now taken up a prominent Hollywood Road hotspot, continuing to serve its wholesome, sustainably sourced meals from breakfast to late dinner in its clean new Scandinavian-inspired surrounds.

Sep 17–27. The Metroplex, G/F, E-Max, KITEC, 1 Trademart Drive, Kowloon Bay. $90 from www.metroplex.com.hk

108 Hollywood Rd., Central, 2873-3353

Sep 17–Nov 7. Gagosian Gallery, 7/F, Pedder Building, 12 Pedder St., Central, 2151-0555

Peruvian Plates The first to bring Peruvian and Japanese fusion dishes (known as “Nikkei” food) to Hong Kong, El Mercado serves up creative takes on the third culture cuisine featuring plenty of fresh seafood. On the menu you’ll find everything from innovative sushi varieties to ceviche—as a matter of course—and Cantonese-inspired traditional Peruvian dishes, which showcase the historical influence of Asian immigrants to Peru.

21/F, 239 Hennessy Rd., Wan Chai, 2388-8009

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WISHLIST

ABOUT TOWN Life in the Hong Kong Lane

Baby Bites Travelling with a baby is high on the list of top stressful experiences, and Little Freddie is here to help. The recently launched organic baby food company, helmed by father of two Piers Buck, offers organic grub for your little ones, made with the purest blends of organic fruit and vegetable purees as well as meat and fish varieties. The pouches are easy to carry when travelling and are resealable for multiple feeds.

From $18.90 per pouch, available at various locations including Bumps to Babes, 5/F, Pedder Building, 12 Pedder St., Central, 2522-7112

Bad Hair Day Begone GHD has just released yet another groundbreaking hair styler.

The Platinum straightener boasts a brand new hinge design, which works to reduce friction between the ceramic heat panels.

It’s meant to be safer for your hair, reducing breakage and helping to increase shine. The List recently got to try out the Platinum at their launch event, and created easy curls which gave an instant color boost to dull, frizzy hair.

LIST LOVES

$2,580, available at various locations including Airplay Blow Dry Bar, 7/F, W Place, 52 Wyndham St., Central, 2641-9888

HOT OPENING

Balanced Lifestyle Mom in Balance is a newly launched fitness company in Hong Kong, offering three types of workout regimes for the busy mom looking to get back to her prepregnancy shape, for the mom just wanting to keep fit, or for the mom-to-be looking to strengthen up before the big day. Starting from $790 a month, moms can take part in small group workouts with a heavy focus on personal training. The exercises take place outdoors with other moms. You also get an app to keep track of your progress and access to online video classes. www.mominbalance.com

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WISHLIST

LOOKBOOK The founder of Konzepp, a Hong Kong-based design and lifestyle platform, Geoff Tsui and his team are always on the lookout for the coolest new designers and quirkiest brands, which you’ll find at the two retail branches across town.

Tsui shares his cheeky hipster essentials with The List.

Two branches, including Shop No. G11 & G24, Ground Floor, K11, 18 Hanoi Rd., Tsim Sha Tsui, 2385-8428, shop.konzepp.com

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1. Ironman Motorcycle Helmet I have no clue what was going through my head when I got this!

Perhaps I thought I could ride at night and get pulled over by a cop and tell them I’m Ironman and am in a rush to join my Avengers entourage? It is a talking piece and cooler than your average helmet.

2. Startup Vitamins “Get Shit Done” Water Bottle I actually have a whole series of products with this slogan – tee, stickers, poster, mug, water bottle, etc. I just really wanted to surround myself with

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this message. Designers often jump from one thing to another, which is cool, but one must make sure some of these sporadic leaps see the finish lines.

3. Nude Audio x Konzepp Bluetooth Speaker I bring this Bluetooth speaker on all my travels. It’s a collaboration piece I was involved in. I use it at home, on a conference call, at the pool, on my bike... Plus, I’m a sucker for the color yellow.

4. Mastermind Ramen Bowl

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SD cards. I’m pretty sure I would drop and break it if I were to continue to use it for food. There are actually quite a lot of these kind of items around me, where the product’s original purpose has been tossed out the window and now serves a completely new and random role.

5. Skeleton and Buddha Statues Depending on my mood and my needs, I go to one of these inspirational role models in my little sanctuary corner.

I don’t remember if the ramen was good but the bowl itself is super cool.

I use it as a centralized place for my

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WISHLIST

BEAUTY & WELLNESS Your guide to looking fit and fabulous TRIED & TESTED

ClassCruiser The Tester: Evelyn Lok The Basics: Monthly, city-wide unlimited gym membership passes seem to be the latest fitness fad of recent months, but ClassCruiser is the first homegrown brand to provide this service. In today’s world of FOMO, this is a godsend: There’s no more need to commit to a single gym, with ClassCruiser allowing you unlimited access to some of the best workouts in town… whether it be dance, Pilates, CrossFit, or more.

You could literally spend the entirety of your day working out, if you so wished…

The Experience: With barely any sports background but the never-ending curiosity to check out all of the city’s gyms, I embarked on a personal fitness challenge to try out an intensive six classes across four days—sticking to a convenient after work or lunchtime schedule—which included a mix of Thai boxing, exotic dance, TRX pilates and spinning. In particular, a CrossFit bootcamp tested my limits (and my tiny triceps) with its non-stop circuit training, and it was all rounded off with a much-needed anti-gravity yoga session to stretch out those sore muscles.

The Takeaway: Despite lots of aching limbs and sore shoulders, I ended each day feeling stronger and less lethargic. Having just launched, the ClassCruiser community is still relatively sparse, and it was admittedly a little awkward joining classes where everyone already knew each other by name. That said, you’ll never be bored with this much variety in your fitness regime, and it’s a fantastic outlet for beginners looking to shop around and find the activity best suited for them. $899 for a one-month pass. www.classcruiser.com

LIST LOVES

Two Times the Cool Activewear brand 2XU, known for its high-performance compression leggings, has come up with a new range of sweat-wicking “GHST” tops. They’re lightweight, designed for ventilation and are embedded with UV-ray-reflecting technology.

Its reflective trim also makes it perfect for runners who like getting out and about in the evenings. With more than a dozen looks available for men and women alike, there’s bound to be something to suit your style.

From $470, www.2xu.com.hk

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WISHLIST

GET THE LOOK: FRESH AND FIERCE

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Slick Move

Benefit’s bestselling pore-proof products are all conveniently packed into one box kit this September, featuring purse-friendly sizes of primer, blotting powder, grease-blotting stick, touchup balm and matte highlighter. Glisten away... $330, Facesss, Harbour City, 3-37 Canton Rd., Tsim Sha Tsui, 2110-3950

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In Love With the Coco

Looking to upgrade your skincare regime or to jump on coconut oil’s many natural health benefits?

Coconut Matter’s newly launched organic coconut oil comes in two varieties: “Wild,” a cold-pressed, versatile virgin coconut oil and “Free,” a neutral-tasting product that’s perfect as an everyday cooking oil.

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Eye Love You

Gucci’s Impact Longwear Eyeliner pencil provides a creamy application that resists cracking or flaking, and maintains color intensity whether you’re sweating through Hong Kong humidity or if you wore eyeliner to the gym (we won’t tell). $230, www.gucci.com

From $160, coconutmatter.com

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WISHLIST

WHAT’S IN Anteprima Shop 3079, IFC Mall, 8 Finance St., Central, 2167-7386, hk.anteprima.com

Earrings $2,995

Statement necklace $3,295

Wallet Dress

$10,800

$22,800

Scarf $5,995

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WISHLIST

Floral top Shoulder bag

$5,495

$5,955

Velvet Pumps $TBC

Pleated skirt $TBC

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RECIPES

KISS THE COOK Monthly recipes from Mango Menus

Steak with Salsa Verde Salsa verde is a super quick sauce for steak or fish that you can blend at the last minute, and it’s pretty flexible on the herbs, in case you can’t find the exact ones in the shops. I know anchovies can be a dealbreaker for some, but they do add a salty depth that would be otherwise missing. You can omit them of course… For the steaks, follow the instructions for the perfect rosy finish and grill marks!

YOU’LL NEED:

METHOD:

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2 grass-fed sirloin steaks weighing around 250g each, cut an inch thick.

1. Place all the salsa ingredients into

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Olive oil to brush the steaks

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Salt and pepper, to taste

Salsa verde

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3-4 medium sized cornichons/ gherkins

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2 anchovy fillets

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1 tbsp capers

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1 tbsp fresh dill

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1 tbsp fresh basil

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1 tbsp parsley

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4 tbsp olive oil

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1 tbsp apple cider vinegar

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1 tbsp Dijon mustard

the food processor and pulse until combined, while leaving some texture. Pour into a small serving bowl and refrigerate until required.

2. Brush your steaks with a little olive oil

and season with salt and pepper on both sides.

3. Heat a griddle pan until very hot,

almost smoking.

4. Place your steaks down carefully

and do not move them! After two minutes, rotate the steaks precisely by 90 degrees to ensure the perfect grill lines. After another two minutes, turn the steaks over. After two minutes, rotate them by 90 degrees once again. After a final two minutes, remove the steaks from the pan and allow them to rest. Season with a little more salt and pepper and serve with the salsa.

Serves 2

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RECIPES

Beetroot Potage Beets are in season right now in local farms. While the rainy season persists, keep warm and cozy with a bowl of earthy beetroot potage, but make sure you are not wearing white while you make it!

YOU’LL NEED:

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2 medium to large sized beetroots, peeled and cut into 2-inch chunks

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1 onion, peeled and roughly chopped

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6-7 sprigs of fresh thyme, or 1 tsp dried

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3 tablespoons of unsalted butter

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1 liter of fresh homemade chicken stock, or 2 chicken stock cubes dissolved in 1 liter of water

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1 tablespoon of apple cider vinegar

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½ cup of cream

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Salt and pepper to taste

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Bread and butter

METHOD: 1. Peel and roughly chop the onion and

beets. Remove the thyme leaves from their stalks. Discard the stalks.

2. Place the beets, onion and thyme

in a large casserole pot with the unsalted butter and slowly soften the onion for 8-10 minutes.

3. Add the chicken stock and simmer for

around 30 minutes, or until the beets are tender.

4. Pour the contents dish into a food

5. Return the soup to

the casserole pot and add the vinegar and cream.

Warm it through.

6. Lightly butter bread and

toast it in the oven. Chop into croutons.

7. Serve and garnish

with croutons.

Serves 4-6

processor and blend until smooth.

Founded by Helen Scott, Mango Menus creates unique, mouth-watering recipes that contain healthy and nutritious ingredients. www.mangomenus.com

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COVER STORY

Photo: Martin Ng/Flickr

HAPPY TRAILS

Bored of jogging round the block, or the same old dusty sidewalks?

Trail running offers the beauty of Hong Kong’s backyard, as well as variety and a greater physical challenge. The List picks five top countryside trails to run in Hong Kong—and three experts weigh in with tips and tricks. By Evelyn Lok Long Ke beach

Dominic Rigby The co-founder of the Hong Kong Trail Runners meetup group, Rigby and likeminded enthusiasts host dozens of running events each week, from track training sessions to group outings. The group currently has more than 5,500 members. www.meetup.com/HKTrailRunners

Ying Ying Triathlon and distance running champ Tsang Chun-kit, or “Ying Ying,” is the ambassador for Run for Smile—a 10K charity run organized by Operation Smile China Medical Mission—as well as the brand ambassador of 2XU athletic apparel.

Shane Early Shane Early runs Lantau Base Camp, Hong Kong’s first trail running outdoor gear shop, which also hosts trail events in Lantau, as well as produces a podcast for those looking to discover new routes. He’s also part of the Hong Kong Trail Runners group.

Photo: Chi Hang Lau/Flickr

THE RUNNING GURUS

www.lantaubasecamp.com

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COVER STORY

East Sai Kung Peninsula (MacLehose Trail Stage 2) DIFFICULTY : PPPPP Part of the 100km route that winds across the New Territories, the second stage of the MacLehose Trail starts in Long Ke coast—full of impressive volcanic rock and breezy bays—and ends at Pak Tam Au, about 13.5km in total.

Dominic Rigby: Great scenery and beaches. It’s relatively easy, but when it’s hot it’s quite exposed, so it’s a walk up. It’s a nice jog down to the beaches, then undulating back out to Pak Tam Au. Ying Ying: From the High Island Reservoir East Dam through Long Ke up towards Sai Wan Shan, don’t start off too quickly—save your energy for the climb up Sai Wan Shan. Bring enough supplies and water. Suitable for beginners.

Shane Early: This is a popular route, and one of Hong Kong’s more beautiful trails. You climb a few hills and come down onto some of Hong Kong’s best beaches.

Then you can continue on the MacLehose trail to a bus stop at Pak Tam Au. You can get water at the beaches or stop for lunch. You could also do it in reverse.

Photo: Chi Hang Lau/Flickr

Sai Kung

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COVER STORY

Photo: Minghong/Wiki

Lantau Trail

Tai Tam Reservoir

Lantau Trail DIFFICULTY : PPPPP (varied) Spanning 70km, the Lantau Trail (also named the “Phoenix Trail”) is a loop beginning and ending at Mui Wo. It’s separated into 12 stages, which cover a variety of concrete roads, mountain paths, stairs and slopes.

YY: I train on this route, and highly recommend it. There are beautiful views of the sea and you’ll pass a few villages. After Ngong Ping you start to see fewer concrete roads. Beginners or novices might find it hard to complete in one go, and could run it in two or three 20-30km sections.

Photo: Martin Ng/Flickr

DR: Mui Wo to Tai O in the summer can be challenging because of the heat, and there’s a lot of elevation. You’ve got the sunset at Lantau Peak, and quite often there are a lot of clouds up top, and it’s a little cooler.

But once you get to where the Big Buddha is, to get over to Tai O it’s all unspoiled trails and no concrete.

SE: The most popular sections of the trail are from Mui Wo to Ngong Ping which goes over Sunset and Lantau Peaks. Also the route from Ngong Ping to Tai O. It’s not a beginner’s route though—sections 2 and 3 are tough. The climbs to Sunset Peak and Lantau Peak are an elevation gain of over 1,200 meters. After Ngong Ping the route to Tai O is doable but not for people new to hills. Hiking poles recommended.

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COVER STORY

Quarry Bay (Wilson Trail Stage 2)

Tai To Yan

DIFFICULTY : PPPPP

DIFFICULTY : PPPPP

Conveniently located right in Quarry Bay, stage two of the Wilson Trail begins at Hong Kong Parkview and ends next to Tai Koo MTR, with many chances to extend or shorten your route along the way. There are fantastic views overlooking the city and Tai Tam Bay.

Tai To Yan is one of two summits in Lam Tsuen Country Park in the Northern New Territories. It’s a lush green peak offering broad views of Yuen Long below, with a steep ascent and exposed ridge.

DR: This area is part of the Wilson Trail and Hong Kong Trail. There are quite a few steps, but a lot of options and different trails. There’s no need for you to go all the way up to the top at Jardine’s Lookout if you don’t want to climb. Once you’re a little way up you can pick your way through.

YY: It’s pretty much concrete the whole way. It’s easy and quick to complete. Beginners or people after work can train with headlamps.

SE: This is a popular area with HK Island people. I used to do parts of it at night when I worked on the island.

Near Jardine’s Lookout. Good trails, lots of steps. Not too technical. A good workout.

DR: It’s about 500-560m elevation, about 9km from one end to another. There’s shade from the trees, and you end up on a nice ridge with views to Plover Cove and Yuen Long. Then you drop down to Kadoorie Farm, but there’s options to extend up Tai Mo Shan, where there are waterfalls.

YY: It’s a dozen or so kilometers from Fanling’s Wu Tip Shan (Butterfly Hill) to the Lam Kam Road area.

Although it’s a short distance, there are a lot of uphill and downhill sections, so it’s a little more difficult.

Keep a medium pace. It’s on hilly mountain road, not concrete, so pay attention to rock fragments and tree roots. You’ll need a lot of strength for the big steps too.

Best for experienced runners.

SE: Great trail and best to start from Wah Ming Estate in Fanling. It’s a good climb up, and there are beautiful views of the New Territories from up there. It comes down near Kadoorie Farm. One can continue up towards Tai Mo Shan or bus out from Kadoorie Farm.

The trail is a bit technical towards the end but doable.

Photo: Martin Ng/Flickr

Tai To Yan

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COVER STORY

Photo: taichi87/Flickr

Photo: Chi Hang Lau/Flickr

FROM COUCH TO 10K Ying Ying shares a few tips on finding on your feet and reaching your first 10K milestone.

• The best thing is to train three days a week, gradually increasing your distance. You can start by running at a track, or on roads close to your home, and increase the number of laps each week. But to prevent injury, don’t add more than 10 percent each week.

• If you want to try running in the countryside, the Hong Kong Trail is 95 percent flat concrete road, and easy to turn off from, so is suited for newbies.

• For tackling long distances, don’t rush your training. Watch your diet before and after training.

Around competitions, runners should pay particular attention to their eating and drinking to make sure that they have enough energy, and get enough rest. As long as you have adequate preparation before a race, and spend enough time training, there shouldn’t be too much difficulty.

Bride’s Pool

Pat Sin Leng (Wilson Trail Stage 9 and 10) DIFFICULTY : PPPPP Translating to “Ridge of the Eight Immortals,” Pat Sin Leng is an intimidating series of eight mountain ranges in the Northeastern New Territories, within the Pat Sin Leng Country Park.

DR: It starts up in Tai Po and ends near Bride’s Pool.

Cloudy Hill and Pat Sin Leng—especially in the summer— can be quite challenging in the heat, because it’s quite exposed. There’s quite a lot of up and down.

YY: To get to Pat Sin Leng, you have to climb up two mountains, Wong Leng and Ping Fung Shan. There isn’t a lot of shade, and no stops for supplies. In the summer it can be incredibly hot, and in the winter windy and cold. There are just a few spots where you can turn off: You can take a bus from Wu Kau Tang back to Tai Mei Tuk and Nam Chung.

Pace yourself and be prepared. For seasoned runners.

East Sai Kung Peninsula

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HAPPENING ’HOODS

DAYS OUT WITH A DIFFERENCE Mong Kok

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Despite its crowded streets, Mong Kok is undoubtedly one of the quirkiest places in the city—and the quickest to keep with all the latest trends. In between all the street performers, tourists and market purveyors, check out these pockets of cool...

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5 Hak Po St., Mong Kok, 2468-2010, www.thealeproject.com

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Owned by the fellas behind local brewery Young Master Ales, TAP – The Ale Project is a Mong Kok craft beer bar that boasts at least a dozen beers on tap (mostly YMA). The bright industrial space is quite small, but punters spill out onto the street, beers in hand, for a convivial, neighborhood atmosphere. Don’t miss their Hong Kong takes on classic pub grub, such as a “Lap Cheong Smear”: a pâté made with lap cheong Chinese sausages and duck liver, served with TAP’s signature beer bread.

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G/F, 45A Waterloo Rd., Mong Kok, 2328-8757

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With roots as a textile trading company operating between the US and Hong Kong, Midwest Vintage has been its own little slice of retro cool since 1993. As well as selling imported vintage denim and leather goods— it’s one of the best places to shop for cowboy boots and old luggage in Hong Kong—it has also more recently began styling their own vintage renewal designs in the form of refurbished tees, denim jackets, letterman coats, and more. You’ll find more of its quirky house designs in this brand new Mong Kok branch.

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3. Eat Your Greens Have you gotten your fill of antioxidants today? Gum Jeng x Yu Qian Shang Cha (御前上茶) is a hip dining collab between a lifestyle label and Taiwanese matcha-themed restaurant which has taken the city by storm: It already has another branch in Fashion Walk. The café sees hordes of fans lining up for a slice of extensive matcha dessert menu. If you’re lucky to get a seat, choose amongst ice cream parfaits, pastries, waffles, shaved ice, slushies, sweet soup, pudding and beverages— all themed around green tea.

Shop 4-5, G/F, Kwong Fai Mansion, 13 Kwong Wa St., Mong Kok, 2448-6738

4. Stacks on Stacks Stacks is a small ice cream sandwich parlor which is the brainchild of local actor and TV presenter Alan Wan,

a New York native who was quick to catch onto the decadent American trend and bring it to the SAR. Stacks makes its ice cream in-house every day, and boasts awesome flavors such as banana rum, bacon, and a delicately sweet rose. Just pick a cookie flavor, an ice cream, and your chosen toppings, and you’re good to go.

Shop 11, Paradise Square, 3 Kwong Wa St., Mong Kok, www.stacksicecream.com

5. Street Greets Free fun is always good, and Sai Yeung Choi Street is always full of it. It’s a fascinating place to people-watch, with street performers, camera workshops, shop touts, indie buskers, acrobatic acts and political soapbox orators all spread out across one long runway.

Sai Yeung Choi St. South

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WOMEN IN FOCUS

THE LIST’S LEADING LADIES

SONYA FOCK “I wanted to use a community approach, to involve the village in the project. The project was theirs, not mine.”

But I wanted to use a community approach, to involve the village in the project. The project was theirs, not mine.

That way, they could also feel like they helped themselves. For the first time, they were allowed to plan their own building and design.

It’s a lot slower to build something

with community involvement than to just build it ourselves!

When I was living in the village in

Sonya Fock is the founder and strategy director of i-Action, a charity that helps Chinese villages build education structures while letting the village take charge of the building process. She tells Adrienne Chum about how her work inspired her to begin running.

I’m from Hong Kong. In my first

year of university, I participated in my first 10-day service tour in Southeast Asia.

You couldn’t really do anything in 10

days, but I learned a lot, and was able to see [the villagers’] perseverance for life. I was moved, so I went and joined several more service tours during university, working in Thailand, the Philippines, and the mainland.

At first I was just a participant, but later

I became an organizer.

I always thought about working with NGOs, and when I graduated I didn’t really have a job that fit with a sociology degree.

The Hong Kong Red Cross happened

to have an opening for disaster management, which was something I’d always wanted to do. So when they had a vacancy, of course I applied! I applied three times before they took me. I ended up working there for four years.

I lived in a Sichuan village in 2013 for a month before switching jobs and starting my organization.

I started i-Action because I wanted to

help that village: They didn’t have books, and I wanted to make a library corner.

The children didn’t have a place to eat

at school either: They squatted on the floor outside. I wanted to help them build a kitchen and a canteen.

Sichuan, hiking up the mountains there was very hard. Though I was used to village life, I wasn’t exercising regularly, so every time I hiked with the students they would cheer me on—but with every lap I had to take a break.

I felt like I was slowing the students down, and it was kind of embarrassing, so I thought, “maybe I should start exercising!”

I had a friend who was a runner, and

she asked if I wanted to join her running crew. I said sure. What kind of people were in her crew? All marathon runners.

But it was fine.

After starting last year, I ran my first

10k in Cambodia. Now that I’ve been running, I can keep up with the students when I go back to the village.

Besides building new facilities with villages, i-Action also educates Hongkongers about ways they can help. Find out more at www.facebook.com/iActionHK

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Sponsored Feature

A series of stories, recommendations and tips on Hong Kong from people in the know. Explore our city based on the travel experiences that interest you and get itineraries for off-the-beaten-path neighborhoods.

Spotlight on: Kwai Tsing From a buzzing post-war industrial town, Kwai Tsing is adopting a more creative, laidback lifestyle that can offer the visitor a fascinating break from the city. The industrial buildings that once housed factories are now offices, workshops, artist studios, coffee shops and concept stores, with a new and vibrant creative energy to be found.

Tsing Yi Bridge

Industrial Revolution Although Hong Kong is now primarily a service-based economy, it was once one of the foremost manufacturing hubs of Asia. You can still see evidence of the city’s industrial past in its outer districts as a new generation of artistic talent moves in here.

Creative Industries A living example of the city’s industrial heritage can be found in Chai Wan, on the east of Hong Kong Island.

Industrial buildings that shot up along the rapidly expanding waterfront in the mid-70s are now home to an interesting collection of galleries, exhibition spaces, workshops and art collaborations. Stop by YY9 Gallery for work by emerging and renowned local artists, or Vertical Art Space, a funky exhibition of art that occupies 10 floors of a stairwell.

Artistic Makeovers Behind Aberdeen marina in the Southern District, Wong Chuk Hang is also undergoing a makeover. Spacious warehouse buildings that were once factories are now inhabited by up-and-coming artists, design studios and exhibition spaces. Guide yourself through an artistic tour of the neighborhood, popping in and out of these old factories; ride a large cargo lift to a nondescript floor and you’ll emerge into a high-ceilinged, reimagined creative space.

Transforming Futures These areas of Hong Kong may have come from humble beginnings, but they have been constantly undergoing transformation since the 1950s. Through an industrial revolution and creative evolution, these unique, mosaicked corners of the city bear witness to Hong Kong’s socioeconomic past, present and future.

For more insider info on Hong Kong, head to www.DiscoverHongKong.com/InsidersGuide

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Old Meets New One example of this is Here Workshop, where the traditional handicraft of woodworking works in sync with a young, creative spirit, resulting in a range of unique gifts. Sparkolada DIY Projects is another unusual concept hidden inside an old industrial building. The studio runs regular workshops teaching you how to transform fresh-cut flowers into a preserved arrangement.

Coffee and Culture Neighborhood favorite Soulmate Coffee incorporates unique flavors such as crème brulée or rose into a standard cappuccino. Meanwhile Alchemist Café Bistro—a creative space set up with the traveler in mind is well stocked with travel books you’re free to read over a platter of antipasti, or you can take part in one of the regular travelsharing sessions and music shows.

Wide Open Space As well as these new creative industries popping up around the

Here Workshop

district, Kwai Tsing has also been remodeling much of its land into green, open spaces. Tsing Yi Park is a former hillside cemetery now dotted with pebbled walking trails, scenic lakes and waterfalls and maple trees. Just a short walk away is Tsing Yi Promenade, a 2km-long walkway that offers great views. It’s an idyllic spot for Hongkongers, who you’ll often see practicing Tai Chi or fishing.

Head online to www.DiscoverHongKong.com/ InsidersGuide to create your personalized itinerary for Kwai Tsing.

Get insights and tips on your tablet from Hong Kong Insider’s Guide

08/09/2015 3:51 PM

KNOW & TEL 30-32

42-45

34-37

46-49

Essential Exercises Racing in the SAR

Sports Gear Recovery Time

38-41

Running Clubs

Contact us: On the following pages you’ll find a huge array of practical information. We cover 120 topics a year. Tell us what you need to know!

Email: thelist@hkmagmedia.com

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KNOW & TEL

ESSENTIAL EXERCISES Warm up and cool down moves

Warm Up As well as to raise your heart rate ready for exercise, it’s important to warm up your joints with some dynamic multidirectional movement to prevent injury. Here are 5 essential moves to get you started before any workout.

4 1

3 2

5

1.Grapevine

3.High-knee running

Step sideways, criss-crossing your legs as you do and alternating the front leg on each step. Do this in both directions.

Bring your knee to your chest or as high as possible with each step.

2.Calf raises

Kick your bum. This is an actual ass-kicking move.

Stand on the balls of your feet, then relax and gently drop back down to your heels.

4.Bum-kick running

5.Hamstring lunges Take wide steps. Bend your back knee down to the floor with each step, then stand up straight.

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KNOW & TEL

Cool Down Static stretches are important after a run to keep these muscles lengthened, and can prevent soreness the next day.

Here are five fundamentals.

Hold each stretch for 30 seconds.

1.Calf stretch

4.Hip flexor stretch

Lunge forward with your back leg completely straight. Use a wall to support yourself if needed. The calf muscle is connected behind the knee, so you want to keep that nicely stretched.

Find a raised surface, like a box or ledge, and rest the front of your foot on it. With the other leg, gently lean forwards until your knee is at 90 degrees. Strengthening the hip flexor gives you greater control over the rotation of your leg, and can help prevent landing on your knees at a bad angle.

2.Quad stretch

1

The quad muscles are what control knee-bending direction and speed. Using your hands, lift your leg behind you for a stretch at the front of the thigh, as you balance on one leg.

3.Hamstring stretch Bending your torso forward, lift one leg onto a raised surface and keep the other leg slightly bent. You’ll feel the stretch under your thigh. Stretching this muscle gives you more flexible leg movement.

5.Glute stretch Lying down, place your foot over the other knee. Pull your knee in close towards your chest. Strengthening and stretching the glutes also gives you better control when running.

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KNOW & TEL

The Bee’s Knees Whether you’re a professional runner or a weekend warrior, running poses a risk of injuring your knees. Physiotherapist Jenny Day, a musculoskeletal therapy specialist, tells Adrienne Chum how to prepare and protect your knees for the sport.

The List: What kinds of things should runners watch out for to prevent injury?

Jenny Day: If they've got a knee injury, they need to be aware of their footwear, hip control, ankle control, which muscles they need to disinhibit and which ones they need to activate. It also depends on what type of running they do: off-road trail

running, road running or treadmill running. If their shoes are really old, it could be related to their footwear.

The List: So knee problems aren't just about the knees then.

JD: If it's a repetitive strain injury, it can actually come from the way that the whole leg—the whole chain—is controlled through running.

For example if I have poor footwear and my foot is wobbling all over the place, it has a poor impact on my knee. And if I don't have much control over the hip, it will load the knee differently.

The List: What's a good way to warm up for running?

Jenny Day: People tend to run slowly before running really quickly, and think that’s a warm up. Instead they should try more multidirectional

movement to warm up the joints.

Especially for people with knee pain, do lots of hip flexor stretches and glute activation work before they run, and then afterwards they can do the static stretches (turn back to p.30 for details on these essential moves).

The List: What can you do to strengthen your knees?

JD: Any quad work, like using the leg press machine, and glute strengthening, because most knee injuries are about glute control.

Keep your running posture in check with a biomechanical assessment with Jenny Day at SportsPerformance Physiotherapy, various locations including 8/F China Building, 29 Queen's Rd. Central, 2521-6380. www.sp.hk.

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10/09/2015 5:05 PM

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KNOW & TEL

RACING IN THE SAR Put your running shoes on

Discovery Bay 10km Run for Charity Now celebrating its 10-year anniversary, leap into action in this scenic run along Discovery Bay, which raises money for a different charity organization each year. Registration starts in September, so gear up.

Nov 14, www.dbrunforcharity.org

GoRun Together A relatively less demanding run with 8km course from Pak Shek Kok Promenade to Tolo Harbour Garden, proceeds from this event go to support St. James Settlement’s charity project, spreading the run-love to those in need.

Oct 11, society.sjs.org.hk

Innothon 10km Calling together all tech-savvy runners!

One of the prizes this contest gives out is an “IT Staff Award,” to encourage nerds to escape their computers for a while and pull on a pair of running shoes. There will be an individual 10km

Discovery Bay 10km Run for Charity

race, 1.6km family run and 4.8km three-person relay, all starting from Pak Shek Kok Promenade.

Nov 8, www.sportsoho.com

Jamieson 10km Challenge cum 800m Family Relay Challenge Souvenirs and prizes from this race are all given out by health supplement brand Jamieson, so fitness junkies should be on the lookout. The individual 10km race, which starts from Sha Tin Stadium along Shing Mun River, as well

as a 800m family relay, are open for application.

Sep 27, jamieson.sportsoho.com

Lantau 2 Peaks HK For veterans craving adventure off the beaten track, this trail running race should be your top pick. You will need to train hard though; coursing through the craggy hills of Fung Wong Shan that stand as tall as 920 meters is no easy task.

Oct 4, www.actionasiaevents.com

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KNOW & TEL

Unicef Charity Run

Unicef Charity Run

Photo: Ng Chi-kit/Wiki

Fung Wong Shan (Lantau Peak)

RBC Race for the Kids Your toddlers can now “run” before they can walk. Living up to its name, the race accepts family entry besides the usual 10km run, and even welcomes participants younger than the age of 2 to join the race (in a baby “trolley”).

the North Face 100, where they add an extra ‘zero’ to make the magic happen.

Starting from Tai Mei Tuk, navigate through the bumpy trails of Tai Mo Shan on this 100km run.

They dub it ‘ultra-running’ for a reason.

A 50km course is also available for (slightly) less ambitious participants.

Dec 12-13, www.thenorthface100.com

Unicef Charity Run You’ll get a chance to win Disneyland tickets by racing in this “magical journey”—it all depends on the amount of money you raise. Starting from Disneyland carpark, enjoy the scenic run along Fantasy Road and Inspiration Lake, all the while contributing to Unicef’s effort in preventing and treating AIDS. Join the 3km or 5km fun race if you are bringing kids along. You can also opt for the 10km or half-marathon challenge.

Victoria to Peak Challenge Race Organizer Club Balance is a champion of work-life balance, and has made it clear the event is an opportunity to let your hair down and have fun. A post-race breakfast at Café Deco will also be provided, giving you some quality bonding time with fellow participants. Open to a maximum 800 runners, the course will start from the Star Ferry Pier and cut through the hustle of Central straight up Peak Road.

Oct 1, clubbalance.org

Nov 29, run.unicef.org.hk

Nov 29, www.raceforthekids.hk

The North Face 100 If muscle fatigue and gasping for breath no longer provide the required adrenaline rush, up the ante by joining Unicef Charity Run

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KNOW & TEL

Chill-out Spots For serious runners training in Happy Valley Racecourse, unwind at this oasis of peace, tucked away from the hustle of Causeway Bay in Hoi Ping Road.

1F, Cubus, 1 Hoi Ping Road, Causeway Bay, 2111-1656

Hong Kong-style Seafood

Photo: Minghong/Wiki

Bodywize Spa

Face it, the only reason you go running is to make room for more great food. Head over to Seafood Island or Fat Kee seafood restaurants and dig into the freshest catch after a run along Clearwater Bay’s Tai Au Wan Road.

Fat Kee: 7A, Po Toi O Pier, Clear Water Bay, 2719-9129; Seafood Island: 7B, Clear Water Bay, 2719-5730

Big Wave Bay

Maya Cafe

Big Wave Bay Beach

Hit this Mediterranean-styled vegan restaurant for a smoothie to replenish those lost fluids, and grab some lip-smacking delicacies, guilt-free, while you’re there.

What’s better than relaxing on the soft sand after a long arduous run up Dragon’s Back Mountain?

Get fit and get tanned.

1F, Flat B, Yuk Yat Building, 2-4 Sun Street, Wan Chai, 2529-3319

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KNOW & TEL

Thann Sanctuary Spa

Thann Sanctuary Spa Just a few minutes’ walk from Kowloon Park, treat yourself to a rejuvenating Thai spa experience. Opt for the 90-minute signature massage to relief muscle pain, and you’ll be back on your feet cavorting around in no time.

Room 1010-1011, 10F, World Commerce Centre, Harbour City, 3689-4391

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10/09/2015 4:14 PM

KNOW & TEL

RUNNING CLUBS Meet like-minded trail mates

HK Distance Runners Club Founded in 1978, this distance running club provides both a cross-country training program and a trail walker course. It organizes distance running events such as the Butler 15K cross country run and the Hong Kong half-marathon. www.hkdrc.org

Hash House Harriers This international group of noncompetitive runners has been well established for many years. Members are called hashers or hounds while event runs are called the hash. Some hashes are weekly, some monthly.

Want to try something extreme? There’s also a T8 Hash—they only run during typhoon no. 8 signals! Some groups are all-female, some all-male and some mixed. Since they have a global presence, you can even hash while on overseas trips. www.wanchaih3.com

HK Harbor Runners Representing people from various backgrounds, HK Harbor Runners

HK Distance Runners Club

connects those who share a love for running. With over 6,000 likes on its Facebook page, it is one of the largest running groups in the city. Empowering others to explore the cityscape, runs take place every Wednesday at 8pm.

Between 10-20 runners also take part in a breakfast run at 9:30am every Sunday.

9774-3322, www.harborrunners.hk

HK Trail Runners Founded in 2010 by five dedicated trail runners, this group of enthusiasts has more than 5,000 members and has organized over 1,000 meetups over the past five years. Membership is open to

anyone, professionals or those new to trail running. They also provide a social platform through Meet Up, facilitating group meetings with like-minded people. www.facebook.com/ HongKongTrailRunners

Joint Dynamics Providing training programs for running, Joint Dynamics also offers a performance analysis service, not just to test your progress but also to help avoid injuries. Try the Vo2 max, an oxygen consumption test, and the gait analysis, a body movement, mechanics

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KNOW & TEL

Runfinity

include circuit, interval and pool training.

Other than being a running club, it also organizes community events including social events such as charity and “beer” runs (yes, running is still involved).

9221-3165, www.facebook.com/MAD. ONE.CREW Runfinity

ROC Crew Initially a small urban running group, ROC Crew now seeks to show that running is not just a sport but also a way to explore the city. With a Hong Kong Island crew and a Kowloon crew, different routes of around 5-7km are organized every week, with meets on Tuesday evenings. Dinners are held after each run.

Mad One

and muscle activity test—letting you know where you’re at your best— or worst. Their weekly running club is open to both road and trail running.

Physiotherapy is available by booking an appointment.

SD Runners

a leisure running group that seeks to create a platform for runners and make the sport more accessible. With their group motto, “We Run the World” they explore new venues both in Hong Kong and overseas. Their weekly meetups are held on Sunday mornings at 9am and last around two hours. www.facebook.com/Runfinity

SD Runners

Runfinity

Run by self-proclaimed geeks, the founders of SD Runners are students from The Polytechnic University of Hong Kong, School of Design. They organize weekly meet-ups every Wednesday night around Tsim Sha Tsui. Running with ambition is what differentiates them from other clubs—SDR design and produce their own gear, organize and join running events both locally and overseas and collaborate with brands and artists.

Founded by Timothy Mui and running coach So Hoi Nam in 2013, Runfinity is

9656-7059, www.facebook.com/ sdrunningteam

Room 1416, Wah Wai Centre, 38-40 Au Pui Wan St., Fo Tan, New Territories, 3590-2208, www.runourcity.org/en

6/F, 122 Queens Rd. Central, 2762-0528, www.jointdynamics.com.hk

Mad One Get ready to flex those muscles with Coach Fung and the group’s 30-40 members. Mad One mainly focuses on hardcore training and professional guidance. Weekly workouts are on Mondays and Fridays at 8:30pm and

SD Runners

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10/09/2015 4:25 PM

KNOW & TEL

Don’t Run on Empty Michelle Lau is a qualified nutritionist and wellness coach specializing in sports nutrition and weight management. She sits down with Callum Thomson to talk about nutritious noms for running.

The List: What should you be eating or drinking before or after a run?

ML: People running on a regular basis should be eating a wholesome diet which includes lean meats, poultry and dairy, fruit and vegetables and wholegrain products. Although fats are an important element within a diet, directly before a run I would not recommend eating high fat foods: Not only are they harder to digest, they can also cause heartburn, cramps and general sluggishness. Avoid eating a larger meal 3-4 hours before participating in any physical activities.

For recovery meals, eat protein and

carbohydrate-rich foods in order to rebuild your muscles.

The List: For people running to lose weight, what can they safely cut out of their diet?

ML: For any healthy weight loss or management program, avoid drastic weight loss within a short time period.

Not only would this mess up your metabolism, it increases risk of injury.

For every pound of body fat you want to lose, you have to decrease your weekly caloric intake by 3,500 calories, or around 500 calories a day. This is more sustainable for the long term.

The List: How much water we should be drinking before a run?

ML: Water is essential—you wouldn’t want to start dehydrated, especially in hot weather. Around two glasses of water 30-60 minutes before the run is about right. During your run, drink as much as you need. Check your urine after the run to see if it’s really yellow— if it is you might be dehydrated and should drink more water.

The List: Is there any need to hydrate with anything besides water, e.g. sports drinks with electrolytes?

ML: For regular runners not really, but for people who are running competitively or for endurance, drinking water enriched with carbohydrates and electrolytes is a good idea. Sports drinks and some vitamin waters with carbohydrates around at around the 5-8 percent mark help with faster rehydration.

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KNOW & TEL Photo: Gkdavie/Flickr

Photo: Adrián Cerón/Wiki

The List: If someone has ligament or joint problems are there any supplements you recommend?

ML: It’s usually better to get nutrients directly from food sources; flax seeds and oily fish such as salmon are good sources of omega 3 fatty acids, which have anti-inflammatory properties to help alleviate joint pain.

The List: Are there are any food sources that you would not recommend while doing this kind of program?

ML: Basically any processed and high fat foods, especially those high in trans fats which should be banned from foods anyway. It might cause distress to your stomach and increases your chances of getting diseases, heart diseases and even certain types of cancer.

Certain foods that are too high in GI (glycemic index carbohydrates) might give you a quick boost in energy but will wear off quickly, if you are doing a longer run you should consider consuming carbohydrates that digest slower.

Find out more at nutriliciousss. wordpress.com or visit @nutriliciousss on Twitter and Instagram.

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KNOW & TEL

SPORTS GEAR Get kitted

Sunglasses $2,594, Oakley @ Zalora

Collapsible water bottle $169, Hydrapak @ Protrek

Questra watch $450, Adidas

Trainers Ranger backpack

$1,190, Saucony @ Escapade Sports

$499, Alpinepac @ Zalora

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KNOW & TEL

Adidas 17 Hankow Rd., Tsim Sha Tsui, 2730-0157, www.adidas.com

Escapade Sports 1/F Merlin Building, 30-34 Cochrane St., Central, 2851-0769, www.escapade.com.hk

Protrek Shop A5-2, UG/F, Far East Finance Centre, 16 Harcourt Rd., Admiralty, 2662-1122, www.protrek.com.hk

Lifeproof www.lifeproof.asia

GoPro Hero 4 Camera

Coxell

$3,380, GoPro @ Escapade Sports

Vivoactive sport watch $2,399, Garmin @ Coxell

Waterproof case for smart phones $624, Lifeproof

Shop E07, Lab Concept, 93 Queensway, Admiralty, 3426-2144

Zalora www.zalora.com.hk

Palm floral duffel $499, Mi-Pac @ Zalora

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KNOW & TEL

The Perfect Fit Shoe experts David Jacquier, director and running and performance testing coach at Joint Dynamics Intelligent Movement, and podiatrist Karlyn Harfoot break down what you should take into account when buying your next pair of trainers. By Jianne Soriano.

The List: What are the different types and features of running shoes?

Karlyn Harfoot: Running shoes have cushioning and motion control, or stabilizers. The use of elasticated strapping allows the foot to move naturally.

David Jacquier: There are generally three types—ultralight running shoes, or minimus, which are aimed primarily at experienced runners; standard or “neutral” shoes which can be used for medium to longer runs; or supportive, which are often used to help beginners overcome problems that occur with a heavy heel strike.

The List: How can you choose the type of shoe you need?

KH: Focus on the function. If you’re running, wear shoes for running.

Wearing sports shoes every day won’t allow the foot to adjust to different surfaces.

DJ: Have a very clear understanding of what you want to buy before you buy. If you’re looking to shuffle

through a 5K or 10K race at a moderate pace then there’s no point in buying racing shoes.

The List: What are the main features of shoes that we should particularly look out for?

KH: The shape of your foot—wide forefoot, narrow heel, long or short toes, etc. Try standing on a sheet of paper and draw around your foot to give a better idea of the shape, then check the width at the widest point.

When you’re able to wiggle your toes then the shoe is long enough.

The List: What problems might occur in choosing the wrong shoes?

KH: Don’t squeeze your feet into what you think is comfortable: With long term use it will cause distortion to the position of the bones. The big toe is like the thumb—the most important area. This is where the balance is and damage to this part alters the walking pattern.

DJ: The body’s entire chain reaction starts when your foot strikes the ground so choosing the wrong start

Da v id J c q ui er a

Ka

rlyn Harfoot

to any movement is a disaster.

However, overly supportive shoes are as damaging as under supportive ones. Knee injuries tend to be a product of a bad landing, as the muscles supporting the knee are under an inefficient load.

The List: What are the top three things to remember when purchasing a shoe?

KH: Function, foot shape and fitting!

DJ: Make sure it’s fitted well for length and width. Buy the right shoe for the right purpose. Have someone run gait analysis for you—i.e. look at how your foot lands and loads as you walk or run.

The List: Are there any specific brands or models that should be on our shopping list?

KH: No one brand fits all. It’s the style of the shoe that’s important.

Find the brand that’s the most comfortable and stick with it.

DJ: There’s no one shoe that’s perfect but a width and length fit like New Balance works well for a wide range of Asian or Western feet.

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These promotions are valid until 30th September 2015 – Join Now ! Please ask your spa concierge for details

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KNOW & TEL

RECOVERY TIME Chiropractors, physiotherapists, sports massage and more

joint manipulation and electrotherapy.

Specialists also offer clinical pilates as a rehabilitation tool. The physiotherapists, split across five clinics, are pros at dealing with sports injuries and have treated players at international sports events, including the Rugby Sevens.

Room 201, Dina House, Ruttonjee Centre, 11 Duddell St., Central, 2526-7533, www.byrne-hickman.com

Central Physiotherapy and Sports Injury Clinic

HONG KONG

tissue therapy, podiatric rehabilitation and postural assessment.

Active Physiotherapy

Room 1D, Hooley Mansion, 21-23 Wong Nai Chung Rd., Happy Valley, 2832-6689, www.activehv.com

Active Physiotherapy specializes in physical manipulation treatment for back and neck pain, and sports injuries.

As well as registered physiotherapists, staff include instructors in pilates, gyrotonics and gyrokenesis—exercises that can help extend the body’s functional capacity in the long run.

Among the services offered are cervical and lumbar mobilization and electrotherapy, peripheral joints and soft

Byrne, Hickman & Partners This physiotherapy practice has been around since 1980 and has a team of experienced physios at its helm.

Services centers around sports injuries, with treatments including spinal physiotherapy, soft tissue massage,

“Never let pain get you down” is the motto of the Central Physiotherapy and Sports Injury Clinic, which aims to not only stop pain but get to the root of the problem to enable a full recovery. The clinic specializes in the treatment of musculoskeletal disorders and sports injuries through the use of microcurrent therapy—an electronic stimulus.

Although a relatively small company, it treats a wide range of conditions, such as sciatica, frozen shoulder and tennis elbow.

Unit 1418, Central Building, 1 Pedder St., Central, 2530-0053, www.centralphysio.com

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KNOW & TEL

Active Physiotherapy

Hong Kong Orthopaedic And Arthroscopy Centre This high-tech clinic offers manual and exercise-based physiotherapy alongside electro-physical treatments such as ultrasound and inferential therapy.

It also has an in-house surgeon and theater prepped to perform orthopaedic and arthroscopic procedures, and follow-ups offer herbal medicine and acupuncture treatments.

Unit 701-703, Central Building, 1 Pedder St., Central, 2537-9268, www.hongkongoa.com

One Pilates Studio One Pilates Studio was established in 2000 and aims to relieve aches and pains through integrated pilates and gyrotonic programs. Group or private sessions can be arranged and tailored at both beginner and advanced levels.

If you want to join you will be assessed before joining the closely supervised groups, where there are no more than six to a class.

OT&P

Sutherland-Chan Centre

This popular practice is known for its general practitioners, but its clinics around Hong Kong also offer an extensive range of other services, including general and sports physiotherapy, osteopathy and craniosacral therapy. Treatments include manual therapy, electrical modalities and acupuncture within a comprehensive rehabilitation program aimed at restoring a normal range of motion and muscular function to the body.

An import from Canada, soft tissue specialist Sutherland-Chan opened here in 2005, bringing with it three decades of massage therapy expertise. Start with an evaluation and assessment, followed up by a massage tailored to your body—manipulating tense muscles, tissues and joints, targeting sprains and spasms or even addressing headaches. The practice also employs osteopaths who can treat neck and shoulder pain, arthritis and sports injuries.

Unit 501, 5/F, 1 D’Aguilar St., Central, 2521-3181, www.otandp.com

19/F, World Trust Tower, 50 Stanley St., Central, 2544-5838, www.sccentre.com.hk

Physio Central

KOWLOON

Physio Central specializes in clinical pilates classes, focusing on treating problems and training for conditioning.

The clinic has a pilates studio and rehabilitation gym. Physio Central also stocks fitness and recovery equipment, from crutches to exercise balls.

Unit 2104, 21/F, Universal Trade Centre, 3-5A Arbuthnot Rd., Central, 2801-4801, www.physio-central.com

Sports & Spinal This practice caters specifically to spinal, occupational and sports physiotherapy—diagnosing problems, relieving pain and providing rehabilitation and injury prevention.

Its dozen or so physiotherapists come from all reaches of the globe, from the UK, Australia and China. As well as the clinic on Wellington Street, there’s also another Central branch in Jardine House (Room 717, 1 Connaught Place, 2715-4577).

Room 1502, Winway Building, 50 Wellington St., Central, 2530-0073, www.physiohk.com

ASA Physiotherapy Clinic Established in 1994, with its first branch in Central, ASA Physiotherapy Clinic has since expanded and now has clinics in Tsim Sha Tsui, Telford Gardens, Kwun Tong and and Tseung Kwan O. Telford Gardens Clinic offers acupuncture, transcutaneous electrical nerve stimulation and other treatments.

Room 514, 5/F, Telford Plaza Phase 2, Kowloon Bay, 2380-0208, www. asaphysiotherapy.com

Hong Kong Atlas Chinese Medicine & Physiotherapy Center As the name suggests, this clinic specializes in Chinese medicine and medical procedures. Sport medicine consultation among other services is also offered. For those looking to apply traditional Chinese medicine techniques and philosophy as an alternative to standard physiotherapy for any niggling pain or injuries, this is definitely worth a shot.

Room 1, 22/F, Righteous Centre, 585 Nathan Rd., Mong Kok, Kowloon, 2386-6388, www.acupuncturephysio.com

Active Physiotherapy

12/F, Shiu Fung Hong Building, 239-241 Wing Lok St., Sheung Wan, 2147-3318, www.onepilatesstudio.com

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KNOW & TEL Sportsperformance Physiotherapy With multi-disciplinary health centers that offer a range of physio services for sports and spinal injuries, pre- and post-op rehabilitation, as well as for expectant and new mothers, Sportsperformance Physiotherapy’s biomechanical specialists use movement analysis systems, such as computerized video technology, to assess your running style and posture, or even your golf swing. Their main clinic is in Central (8F China Building, 29 Queen’s Rd. Central, 2521-6380).

They have another clinic in Tsim Sha Tsui (Shop 1210, 12/F Ocean Centre, 5 Canton Rd., 3420-6667).

Sportsperformance Physiotherapy

ELAM Physiotherapy Clinic

Skyline Physiotherapy

Providing a professional rehabilitative service that treats underlying injuries while also focusing on techniques and methods to prevent further injury, ELAM offers solutions to a multitude of issues including recurring pain.

One of Tung Chung’s few physiotherapy clinics is Skyline Physiotherapy, which offers holistic sports injury care, focusing on tennis and golf elbow among other treatments.

Unit 1701, 17/F, 168 Sai Yeung Choi St., Mong Kok, 3188-5718, www.elam.com.hk

Sportsperformance Physiotherapy, S22, 1/F Gold Coast Piazza, Tuen Mun, 3420-6633, www.sp.hk

Shop 9C & 9D, G/F, Coastal Skyline, Tung Chung, 2194-4038, www.skyline-physio.com

NEW TERRITORIES AND LANTAU ISLAND Polyhealth Specialists Tai Wai Polyhealth Specialists operates four clinics throughout Kowloon and New Territories: Jordan, Tseung Kwan O, Kowloon and Tai Wai. It provides a range of medical services such as physiotherapy with staff specialists in their fields and able to address existing issues through advanced medical equipment and an in-depth knowledge of joint and ligament problems.

Shop No. 3, Tai Wai MTR station, Tai Wai, 2117-0838, polyhealth.com.hk

Sportsperformance Physiotherapy

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KNOW & TEL

Take Four: Running Do’s and Don’ts Keith Chan, founder of Hong Kong running platform HKRunners.com, shares with The List his tips on enhancing your running style and avoiding injury.

1

3

2 “Don’t try to copy the ‘perfect’ running posture, as everyone has a different body build and muscle balance, so no running style is the same. For example, if someone’s foot points outwards when they walk, their arms are more likely to point outwards as well to maintain their balance when they run.”

“A natural, comfortable and relaxed running style can only be developed by running regularly. It’s also helpful to maintain a relaxed and well balanced posture even when standing and walking.”

“Don’t overstrike (attempt to cover a longer distance in your stride), which will interfere with the natural flow of the running movement and make it more likely that you will pick up an injury.”

4

“When running, keep your body straight, with head and shoulders relaxed, and eyes forward—avoid looking down.Your foot should strike the ground at the centre of your ‘gravity’ [when you are perfectly balanced], which is more effective and can help avoid injury.”

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MRS. KNOW-IT-ALL The List’s very own mom-in-theknow shares her Hong Kong tips and tricks with readers.

Dear Mrs KIA, I’ve been running for years now but Hong Kong trails just don’t really cut it for me anymore.

Where else in Asia can I tackle next?—Running Out of Ideas Dear ROI,

JANE PACKER LONDON & TOMAS DE BRUYNE at The Hong Kong Academy of Flower Arrangement

• Cert. / Dip. courses • Short courses / International Classes in English available • Intensive Class / Private Tuition /Group Classes • Team Building Workshops, Corporate Training & Consultancy Services

Hotline: 2388 2979 www.hkafa.com.hk Hong Kong Branch : 15/F, Hennessy Plaza, 164-166 Hennessy Road, Wanchai, HK Kowloon Branch : 8/F, Lokville Commercial Building, 25-27 Lock Road, TST, Kln

Follow The List on Facebook www.facebook.com/ TheList.HongKong As thanks for being loyal readers, we’ll keep you in the know: follow us to find out about the best shops, events and activities.

View exclusive discounts and win free tickets to concerts and movies, plus get the chance to be on the invite list to our own happenin’ events. Love it, list it!

Destination races are a fantastic alternative way to explore a new country, as well as break a plateau of monotony you might get from running the same old trails over and over. These awesome Asian marathons are certainly the top of my bucket list.

The Angkor Wat International Half Marathon (Dec 7, 2015, www.goadventureasia.com) may be one of the most sought after events in the region, as you get a chance to run through the world-famous Angkor Wat ruins, surrounding temples and ancient forests in the Angkor Archaeological Park. You can opt for a half marathon, 10km or a 3km fun run.

For another thrilling traipse through a UNESCO World Heritage Site, the Luang Prabang Half Marathon (Oct 18, 2015, www. luangprabanghalfmarathon.com) in northern Laos is also worth your time. It’s fondly nicknamed “La Procession” after the way the 7km circuit follows the traditional procession route of the local orangeclad monks, where you’ll pass by many of the ancient town’s beautiful landmarks. You can repeat the circuit

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eres Kong icks ers.

for two or three laps if you’re up to the challenge.

If you’re looking to push yourself to your limits, the famous Great Wall Marathon (May 21, 2016, great-wallmarathon.com) could be your (very sweaty) ticket. The annual race is one of the toughest in the world, taking you across China’s Great Wall— up 5,164 dreaded stone steps, as well as along many steep ascents and descents.

Still not enough of a challenge?

For those with no fear (or sense), China’s Gobi March (Jun 19-25, 2016) ultramarathon will be the ultimate test of strength and endurance. Spanning 7 days, the 250km race takes you through the Gobi Desert’s unforgiving terrain, from alpine hills to salt flats. It’s a self-supported event, which means you’ll have to carry up to 9kg of your own supplies over the week. Good luck!

Whichever destination race works for your personal goals, good on you for expanding your horizons and accepting new challenges! Don’t forget to reserve a few extra days after the race to recuperate and spend some time exploring each location at a slower pace. You’ve earned it. Now if only I can convince Mr KIA to train with me...

Need help?

Send your questions and conundrums to thelist@hkmagmedia.com.

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MARKET PLACE LIST-76n5X94_OP.pdf 1 27/8/2015 12:32:21

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PROPERTY

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running

From the outside, Hong Kong seems like the last place you’d find great running trails. The streets are filled with cars; the sidewalks are narrow and packed with people.

Let’s not even start with the hot summers! But you’d be surprised - Hong Kong has some fantastic trails and a vibrant running community.

Stella Abraham Head of Residential Leasing and Relocation Services, Hong Kong

+852 2846 5540

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Of course there’s Bowen Road with 4 km of flatness and stunning city views, this running path sits along the top of Wan Chai and Happy Valley.

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Head down to Po Luen Path in North Point and run up to Mount Parker Road for a 2.5 km run with lovely greenery and shade.

stella.abraham@ap.jll.com /JonesLangLaSalleHongKong http://stellahkrealestate.com www.jllresidential.com/hk

Stella’s 852 advice: It’s hard to outrun the summer heat in Hong Kong. While I’d prefer to walk than run, remember to stay hydrated and apply sunscreen.

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Victoria Park, Causeway Bay has a 600m long paved jogging path with plenty of water stops and various fitness stations.

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Head up to the Peak and onto Lugard Road to then loop around the 3.4 km Harlech Road Fitness Trail and finish up back on Lugard Road.

5

For a run starting in Mid-Levels, get onto Bonham Road, then up Breezy Path, looping around Oaklands Avenue onto Kotewall Road and up to Hatton Road.

From here you can circle round to Po Shan Road and back down to Mid-Levels for a short 4 km, or keep climbing Hatton Road to reach the Peak for 7 km.

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HIDDEN GEMS

BEHIND THE WALLS One of the best and largest walled villages that still survive in Hong Kong is Tsang Tai Uk in Sha Tin, built in the 19th century by the Hakka Tsang clan.

Tsang Tai Uk, which means “the large Tsang house,” got its name after it swelled to accommodate families who had been displaced by the Second World War. Spreading across 6,000 square feet, you’ll find all the typical features of a walled village, including a central courtyard and ancestral hall—all still wonderfully preserved.

Tsang Tai Uk, Sha Tin. Take the MTR to Che Kung Temple or Sha Tin Wai stations and walk from there for about eight minutes

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