Wednesday, June 29, 2011

Y Treks : Cameron - Gunung Irau Adventure. 24-26 June 2011

A physically and mentally grueling climb to the summit of Gunung Irau (2,110m) from Gunung Brinchang. This trek requires a good level of fitness & agility to navigate through the mystical mossy forest. Much of the journey requires scrambling on hands & feet, over tree logs, under over-hanging branches and across mud patches. The cool temperate climate and crisp mountain air will refresh & invigorate your senses! 




FaceBook Photo Albums
Y Treks : Gunung Irau , " the mystical mossy climb " 25June2011


HappyFeet - Be Happy. Just Run

Monday, June 13, 2011

" Run Like Hell " : MR - Bukit Brown Pathfinder Run 12June2011

This Sunday's run was to further explore Bukit Brown before it succumbs to development. As this is a pathfinder series run, we venture and explore with the hope of finding new trails for running.




" The tranquility and the hills make it spiritually and physically enriching run... now we know where the dead ends are in Bukit Brown !"- K3

" It was spooky when Richard Leong ( our Bike guide) said he did not see me in the cemetery trail. I told him I was actually running beside him and I saw he turned pale". :D - Richard Yong.

FaceBook Photos :  DO , Richard Yong. Richard Leong.

"Do not go where the path may lead, go instead where there is no path and leave a trail." ~ Ralph Waldo Emerson. 


HappyFeet - Be Happy. Just Run

Tuesday, June 07, 2011

Y Treks : "CHOO CHOO Trek " - 4June2011

Bukit Timah Station

Route Map : Courtesy of  Tan WeeYeow





A fun and nostalgic 7.5 km walk along the dis-used Jurong-Bukit Timah railway line.

Crossing over a river and a road.

Old Choo Choo Track.

Jubilant YTrekkers : " We came, we saw, we conquered - the mud, the rain, the shine et al. ! "





HappyFeet - Be Happy. Just Run

Monday, June 06, 2011

Run LiGHT!

Run LIGHT! You will be able to Run on Water! :P
Photo Credit : Courtesy of Dennis Quek, 
5June2011- MacRitchie Reservoir


HappyFeet - Be Happy. Just Run

Friday, June 03, 2011

The Perfect Form

Running better, from head to toe.
By Jane Unger Hahn From the August 2004 issue of Runner's World

Head Tilt - How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders - Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms - Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso - The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips - Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride - While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet - To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

The Perfect Form



HappyFeet - Be Happy. Just Run

Thursday, June 02, 2011

10 Reasons Running Is Good for You

By Amy Rushlow
Runner's World
 
Scientists have discovered the fountain of youth—it's running. Studies continue to find that hitting the roads improves health and well-being. "The biggest benefits come from vigorous exercise like running," says JoAnn Manson, M.D., chief of preventive medicine at Brigham and Women's Hospital. Here are the reasons to lace up.                                                           


Look Ahead
People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.


Keep the Beat

Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high blood pressure meds and 34 percent less likely to need cholesterol meds compared with those who don't go farther than 3 miles.



Function Well

Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.


Build Bone

Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.


Think Fast

British workers were surveyed on a day they worked out and a day they didn't. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.


Stay Sharp

A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.


Sleep Tight

Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn't. They also slept for an extra hour on days they exercised.


Sneeze Less

People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.



Breathe Easy

Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.


Live Longer

A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don't exercise. A separate study found that active people have a 50 percent lower risk of premature death.


HappyFeet - Be Happy. Just Run

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