DO Running Journal

How to Train for Your First 50K Ultra-Marathon!

2012-01-10T21:17:00.000+08:00

Running a trail ultra is a great post-marathon challenge and one that can change the way you run for life. Although it may seem intimidating at first, once you begin to train, it will feel familiar and more like a slightly altered marathon program. Here are nine things you need to know to train for your first 50K ultra-marathon.

Train specifically. The more closely you simulate the trail terrain you'll be racing on in training, the more prepared you'll be. Do your research on the course to identify the level of technical difficulty, hills, altitude, and weather. Will you be running on single track (narrow trails) with tree roots and rocks? Will the course roll up and down gradual hills, short steep rocky hills or long climbs at altitude? Is it a typically hot and humid or dry climate? Are you running on sand, dirt, rocks or grass? The more you know the better you can tailor your training to weave in similar terrain and optimally prepare your body and mind for race day.
Merge off road gradually. Although the impact forces while trail running are lower than road running, the demands on your muscles, tendons and joints will be greater when you begin to run on trails. Every step is unique which ultimately lowers the risk of overuse injury however, because these patterns are new to your body it will need time to adapt. Start your journey to the trails with a few shorter runs during the week and hold this pattern for the first 4-6 weeks. Once you begin to feel comfortable, begin to transition your long endurance runs on the trails.
Watch out for trail drain. One sign you know you've run hard on roads is the unmistakeable muscle tightness and fatigue that comes from the impact forces. You can literally feel the effects of the impact on your body. This is not the case on trails. The body hurts less and fatigue shows up in an overall energy drain and decrease in the ability to maintain strong running form (tripping, falling). Like marathon training, it is just as important to follow the flow of easy and hard workouts to allow your body to acclimate and recover efficiently. It is wise to respect the new demands of trail running and in the initial stages treat trail runs as harder workouts until your body adapts. Listen to your body for signs of trail drain (low energy during runs, fatigue, higher breathing rates at average paces, dead legs, and feeling generally tired all day). If you have the drain, cross-train for a few days at an easy effort and run on flat roads for the week to recover.
Modify your long run strategy. Yes, in order to race longer you need to train longer but you don't need to go crazy. You can run lots of super long trail runs well beyond the 31 mile race distance, but just because you can, doesn't mean it is the wisest way to roll. If you invest all your energy for the week in running long, you will also need to invest all your energy in recovery. Balance out your training recipe with a variety of workouts and you'll improve your stamina, endurance, strength, technical skills and recover more efficiently so you can train harder for longer. You'll also have an easier time balancing your lifestyle with ultra training too! Like making chili, if all you put in the pot is black beans, you'll end up with a great pot of warm black beans. Mix up your long run strategy by running a single long run one weekend as you did for marathon training, followed by a back to back series of long runs the next weekend (ex: 10 miles Saturday + 6 miles Sunday on trails), followed by a cutback long run (8-10) the next. Continue to build the long endurance runs to 24-26 miles (single long run) and the back to back long runs to 14-16 miles Saturday + 8-10 miles Sunday. This three week cycle allows you to run long and slowly for the continuity in the single long run, slightly faster and on tired legs the second weekend and recover the third weekend. Remember to build these long runs gradually just as you did for the marathon training.
Mix it up, run on roads and cross-train. Balance out the rest of your training program with a mid-week 60-80 minute easy run, a faster paced road run (tempo or intervals) to maintain foot speed, and one or two shorter easy paced road runs. Weave in cross-training activities that are lower in impact and will compliment the needs of the ultra athlete. Mountain biking is one of the best forms as you are in and out of the saddle developing core and leg strength in your hips and quads all while training without impact. Don't skimp on the core strengthening exercises (planks, killer caterpillars) and flexibility work (stretching, foam rolling) as it will keep you balanced, healthy and improve your body's ability to run longer with greater durability. If you are planning to continue to run on roads for training and racing, it is wise to stick with at least 40% of your training one the harder surface as you'll maintain the ability to withstand the impact forces.
Run with the rhythm of the trail. The greatest part of trail running is it teaches you to run by the terrain rather than your watch. It doesn't mean you have to toss your watch aside, it simply means your normal pace won't mean much on a winding, technical single track trail. Set a goal this season to run by effort (how you feel – breathing, heart rate) rather than pace. This can and will change the way you run forever. One, because you end up running your best effort on any given day (hot, humid, cold, low energy) and two, it gives you a sense of freedom that empowers you to explore beyond your numerical limits. It allows you train simply by matching your effort to the planned workout for the day (easy, moderate, hard) versus trying to run by a planned pace which may or may not be optimal for the day. For example, the training plan calls for a 60 minute trail run tomorrow and it is going to be 95 degrees and you haven't slept all week. Rather than running at a planned 10 minute pace (which would cause you to go into a red line status), you run by feel, refer to your watch only as secondary information and run at a pace that is optimal on the day (much slower). Because you are wise in running by effort rather than pace, your body rewards you with efficient recovery and allows you to run hard two days later when the weather cools. Good stuff.
Be self contained. Although there will be kick-butt aid stations on the ultra course (bananas, pickles, PB&J's, chips, sports drink, water, electrolytes and more) you will need to carry fluids and gels with you on the trail. Fueling for an ultra is much different than a marathon because you will be out there longer (due to the longer distance and the demands of the trail). Find the right balance of fuel for you while training this season and learn the hydration system that works for you. There are three basic ways to go for carrying fluids (handheld bottle, backpack/vest bladder, and waist belt with multiple bottles) Learn more about these three systems here.
Make friends with walking. Even the best ultra runners utilize the benefits of walking in training and on race day. Power walking allows you to pace yourself evenly, dim the intensity on technical, hilly terrain and move more efficiently for longer periods of time. Some ultra athletes set their watch alarms and perform run-walk intervals (ex: run 5 min./walk 1 min. or 15/4) while others run by the terrain and run the flat and predictable sections and downhills and walk the uphills and highly technical parts. The latter strategy works very well for rolling, hills courses.
Race like the tortoise, not the hare. The secret to successful and joyful ultra-marathon races is in your pacing strategy. Because any given mile could be flat, rolling, muddy, technical, it is impossible to race by your watch at a specific pace (unless of course you've trained on the course and know it by feel and even then it will be hard). Rather than relying on your watch, use your natural pacing instincts and run by your effort. Learning to race by feel will have a tremendous impact on all your other races as it will teach you to run from within and through any racing condition and cross the finish line at your strongest. Break the race up into three parts and color code them. Run a light green for the first third where you can't hear your breathing and you're at a happy effort. Run the second part of the course at an orange where you can just start to hear your breathing but still running at a moderate and controlled effort. Finish the third section in the red where you can hear your breathing, but you know you are in the last part and have the energy and stamina to push hard to the end. If you invest in the final act (third section), it will pay off in many hard, but happy miles in the end not to mention a fantastic finish line photo!

Good luck and Happy Trails.
Jenny Hadfield

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Launch of Wheelathon360

2011-09-09T08:16:00.000+08:00

Step into my wheels. Race in a wheelchair relay challenge on the Singapore Grand Prix race track and help us raise funds for a sports outreach programme for the physically disabled. Come support me and my fellow physically challenged athletes as we race against Singapore runners and cyclists for a good cause! - Fung, President of HAS Handcycling Association of Singapore

Wheelathon360
12 November 2011, Sat
4.00pm - 9.00pm

" The outcomes we seek
* Integration
~ For all individuals to be better understood and respected
~ Uniting through sharing
* A collaboration, through the breaking down of stereotypes, and the discovery of what we have in common and what we can do together." - HiVelocity

FaceBook Photo Album

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SAFRA Singapore Bay Run & Army Half Marathon 04Sept2011

2011-09-05T10:08:00.001+08:00

" Running is all about being Better than yourself. " - Anne Date

FaceBook's Photo Album

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6 Yoga Poses to Improve Your Running

2011-08-22T19:27:00.000+08:00

Strung together, these six yoga poses form a routine that builds the abdominals, back, quadriceps, hamstrings, glutes, and upper body while also improving balance.

Targeting these areas will give you a strong foundation—which means more power, less chance of injury. Two days a week, cut your runs just a mile short to fit in this 10-minute sequence.

Do the first three poses twice (one side, then the other). Then do the second three poses in the same manner.

You can also try these eight tips from a master yoga teacher to help make your practice flawless.

Chair

Builds: core, legs, glutes, arms

With your feet, knees, thighs touching, sit into a squat. Extend your arms.

Twisting Chair

Builds: core, legs, glutes, arms

While in chair, press your palms together, and rotate to the right.

Twisting Lunge

Builds: core, legs, glutes, arms

Step your left foot back while holding the twist. Keep your knee over your ankle.

Warrior III

Builds: balance and overall strength

Balance on your left foot. Fold forward, lifting your right leg. Extend your arms.

Arrow Lunge

Builds: core, legs, glutes, arms

Step your right leg back into a lunge, keeping arms extended.

Extended-Leg Balance

Builds: posture, balance, legs

Swing your right leg up and hold it extended in front of you.

Gain flexibility and strength at a yoga class.

Sage Rountree, author of The Athlete's Guide to Yoga, developed this routine. Watch her demonstrate it at runnerworld.com/bodyshop. You can also order her strength plan (designed to be paired with marathon training) at runnersworld.com/trainingplans.

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"Love hills and they will love you back." :-)

2011-08-17T07:53:00.001+08:00

This Way Up

HEAD: "Keep your head and chest up. Don't slouch," says Olympian Adam Goucher. Attempting to "grit out" a hill, many runners put their head down, which wastes energy by throwing off their form.

EYES: To keep your body upright, "fix your eyes directly ahead of you, not down at your feet," says cross-country champ Lynn Jennings. "You will sleekly move up the hill."

HANDS: "Keep your hands loose, no fists," says Jim Schlentz, who coached Olympian Kate Fonshell. Loose hands help your whole body stay relaxed.

LEGS: "Push your legs off and up, rather than into, the hill," says Goucher. This helps you feel "light," as if you're "springing" up the hill.

GOING UP: Run the first two-thirds of the hill relaxed, then slightly accelerate the last part, while carrying your pace over the top, says Schlentz. "Don't push too hard at the bottom of a hill," he says. "Then you're dead at the top."

BRAIN: "Visualize the crest of a hill 20 meters beyond where it really is, so you run to the top-and keep going," says Jennings. "I would tell myself, 'Up and over, up and over,' and would not relax till past the top."

TORSO: "Lean forward," says Jennings. "It maintains momentum."

ARMS: Coach and marathon champ Alberto Salazar emphasizes accelerated arm action to drive up a hill: "Concentrate on overusing the arms to really power up, so your running almost simulates sprinting." Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.

FEET: "Get up on your forefeet and take shorter strides," says Jennings. "Run with punctuation."

GOING DOWN: "Your feet should land underneath you," says Schlentz. "This produces minimal shock on the body." A shortened armswing will help shorten the stride.

WHY BOTHER?: Strength, efficiency, endurance. A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace.

SHORT ON TIME: Short hills provide maximum training effect with minimum injury risk, says elite coach Brad Hudson. Start with three or four repetitions up a hill about 60 to 80 meters long at top speed. Recover fully between runs.

DISTANT MEMORIES: Longer hills teach the body to recruit muscle fibers when they're fatigued. "This helps you develop a kick," says Hudson. Start with three or four reps of a hill 300 to 600 meters long. Recover fully between runs.

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MILO Marathon the Elimination Race , Manila - 31July2011

2011-08-02T06:19:00.001+08:00

" All these efforts are in line with the commitment of MILO® to build a nation of champions. Because MILO® believes that MILO® is not just giving away running shoes, but also providing these kids with something they can wear to be champions not just in sports, not just in school, but also in life. "

DO with the Race Director, Coach Rio.

You know it is always great fun traveling with MO n HAz, but when you plus Jen, Aileen, Sam, Vincent, Bernard and Tang ..it was a " Fun Riot"!

It was one of the wettest marathon I ever ran, it was raining throughout. But, was a great n fun experience running in some of nicer part of Manila as well as navigating thru some of their infamous traffic chaos! :P

35^th Milo Marathon Manila Eliminations
DO's FaceBook Photo Album.

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Marina 21K - 23July2011

2011-07-27T07:46:00.003+08:00

Art Work by Dennis Quek.

Kudos to the runners, the supporters, the volunteers and the event organizer for making this Marina 21K a enjoyable and fun run for many who came and ran .. regardless... :-)


"If you expect nothing, you're apt to be surprised. You'll get it."

FaceBook Photo Album

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Singapore Cancer Society Race Against Cancer - 10July2011

2011-07-11T17:55:00.001+08:00

A well spent, meaningful sunday morning of Happy running to show our support for cancer patients and survivors and run for a cause.
Together, we can OUTRUN Cancer!!

FaceBook Photo Album.

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

2011-06-29T09:35:00.002+08:00

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

Y Treks : Cameron- Gunung Irau -" Moon River Farmstay" 24Jun2011

Y Treks : Cameron - " Shopping , Makan & WaterFall" 26June2011

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

2011-06-13T09:28:00.000+08:00

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.

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Y Treks : "CHOO CHOO Trek " - 4June2011

2011-06-07T06:52:00.002+08:00

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. ! "

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Run LiGHT!

2011-06-06T08:36:00.001+08:00


Run LIGHT! You will be able to Run on Water! :P

Photo Credit : Courtesy of Dennis Quek,

5June2011- MacRitchie Reservoir

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The Perfect Form

2011-06-03T17:26:00.000+08:00

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

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10 Reasons Running Is Good for You

2011-06-02T22:08:00.000+08:00

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.

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Carbo . Laughter . Friendship in Black & White. - 25May2011

2011-05-26T20:16:00.000+08:00

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It's Your Turn, Cheer to Inspire -" Matthew Awyong" !

2011-05-24T14:44:00.004+08:00

Matthew's doctor has ruled out the possibility of running for him, Matthew is disappointed but determined to finish the race by walking 1.6km.

Today, together with Matthew, we happily went the full distance... :-)

The Boys are Flying!

Our Hero,

Matthew Awyong

MM MO spreading happiness and smiles. :-)

FaceBook Photo Album.

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GREAT OCEAN ROAD MARATHON 14-15 May 2011

2011-05-18T14:38:00.003+08:00

TEAM WIMOHADO

Happy Great Ocean Road Marathoners!
The Great Ocean Road have the most spectacular and challenging course of any marathon in the world and the run appeals to runners and walkers of all abilities.

Less is Better? :-)

James KIPKELWON, Kenya helped by " Superman


A running family. Did 3 events at the Great Ocean Road Marathon weekend: The Marriner's Lookout Run- 6.5 km, Paradise & Return Race- 14 km on 14 May, and Great Ocean Road Marathon- 45 km on 15 May. It was a fun and interesting "Running Holiday" with Winston, Hazel and Mohan.

Friendly runners

EverReady Hi-5 kids! :-)

the Twelve Apostles

Twelve Apostles

Beautiful SunRise @ Apollo Bay.

Great Ocean Road Marathon Website.

FaceBook Album Link : Great Ocean Road Marathon - 45km

FaceBook Album Link : Marriner's Lookout Run- 6.5km 14May2011

FaceBook Album Link : Paradise & Return Race - 14km 14May2011

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Barefoot Running Style & The Barefoot Professor: by Nature Video

2011-05-09T06:48:00.000+08:00

A brief video developed by Dr. Mark Cucuzzella on the science and the art of barefoot running and what we are trying to teach- a Barefoot Running Style.

For more information see Two Rivers Treads Center for
Natural Running and Walking Site www.trtreads.org

Filmed and Edited by Jason A. Smith

The Barefoot Professor: by Nature Video

Harvard professor Daniel Lieberman has ditched his trainers and started running barefoot. His research shows that barefoot runners, who tend to land on their fore-foot, generate less impact shock than runners in sports shoes who land heel first. This makes barefoot running comfortable and could minimize running-related injuries.

Read more here http://www.nature.com/news/2010/100126/full/news.2010.36.html and find the original research here: http://dx.doi.org/10.1038/nature08723

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Kara Goucher 's Running 101 .

2011-05-06T10:31:00.000+08:00

Running 101: Class Is In Session

I love to run. But I'm not sure I would if I hadn't gotten started with mentors—my grandfather and later my high school coach—who taught me that running was supposed to be fun and fulfilling. When I began, I couldn't have imagined that running would take me to the World Championships and the Olympics and to the other great love of my life, my husband, Adam. Not that it has always been smooth sailing. I've dealt with injuries. I've wilted under pressure to perform. But through it all, running has always been a relief and a sanctuary—something that makes me feel good, both physically and mentally. Which is why I want to help other people fall in love with running. Whether you're trying to lose weight or win a race, I hope this advice helps you become a better, happier, healthier, more fulfilled runner.

GETTING STARTED

Talk It Through
New runners think it's not "real" running unless you're gasping for breath. Not true. If you can't talk, slow down.

Take Pride
A lot of people think they look slow, or fat, or sweaty. Don't let any of that stop you. Among runners, you are golden.

Make It a Habit
Run two, three, or four days a week, and don't worry too much about how far or how long you run. You want to get used to being active for several days each week.

Think Rest Day
Instead of saying, "I'm going to run three days this week," say, "I'm going to give myself at least three rest days this week." The ol' reverse psychology—it works!

Mix It Up
Vary the places and surfaces where you run so that you spread the physical stresses around evenly.

Be Flexible
Many runners are afraid to deviate from their training plans. But I think having fun is more important. Never be afraid to do the run you feel like doing if the one on your schedule isn't going to cut it.

Reward Yourself
Whatever resonates for you as an incentive to run—a second glass of wine? sleeping in?—do it at the end of each week.

Find a Mentor
For many runners, a mentor works better than a coach. Find one by joining a group of training friends, a running club, or the group that meets at a running store.

GETTING STRONGER

Aim for Three
Do one short, one long, and one speedy run each week. This may be the simplest, most effective way to get and stay fit forever as a runner.

Run Long
Long runs do wonders for your endurance. They should account for 20 percent of your weekly mileage. So if you build up to running 20 miles a week, your long run would be four miles. I typically do one long run a week.
Go Up
Hill running gives you the strength to hold your form together when you're tired, like at the end of a tough run or a race. You can simply run over hilly terrain, or do hills like an interval workout—run hard uphill for a certain distance, jog back downhill, and repeat as many times as you want.

Keep Speed Simple
Speedwork doesn't have to be painful or complicated, and it certainly doesn't have to be done on a track (a.k.a. the Oval Torture Chamber). Rather, on an easy run, throw in five one-minute segments where you're running halfway between a jogging pace and a sprinting pace. It's fun, energizing, and effective, and you can build up from there.

Go the Hard Way
When there are two options for getting home—one flat, the other hillier—get in the habit of taking the hilly option.

Have a Key Word
Use your key word when things get tough during a run. Or use it before your run if you don't feel like heading out. Say it to yourself, mantra-like. A word I used during a really tough time in my career was fighter. That was what resonated for me, and it worked.

Keep Training
Okay, I hate cross-training, but it beats sitting around, getting depressed, and falling out of shape when I'm injured. Swimming, aqua jogging, and the elliptical help you return to running fitter.

Watch a Race...
I guarantee this will get you psyched about running. Seriously, it can be so moving. The finish line and top of hills are good spots for seeing pure emotion.

...Then Sign Up
Register for a local 5-K. Races serve as great motivators, they give your training a tangible purpose, and they provide camaraderie before and during the event. Even if you think you are too "slow," trust me, you won't finish last.

YOUR FIRST RACE

Drive the Course
Pay attention to hills, turns, mile markers, and road surface. Construct a game plan, then visualize it.

Revel in Anxiety
Battling nerves before a race is not fun. (Believe me, I've been there.) Embrace the feeling; it's part of being a runner.

Focus on Yourself
If you think about other runners, you'll end up thinking, She looks faster than me. Keep things inner directed. Be aware of others, but keep yourself front and center.

Go Faster Each Mile
Start conservatively, and gradually increase your speed through the last mile. You'll feel great after your fast finish.

Count
When you're struggling, count your steps to 100, then start over. This helps take your mind off your troubles.

Finish Strong
Whether you're racing or doing a long run, pick it up the last mile. If it's a speed or hill session, do that last repetition hard. This habit builds confidence for running—and life!

VIDEO: Kara Goucher's May 2011 cover shoot

Copyright 2011 by Kara Goucher.
From the forthcoming book Kara Goucher's Running for Women, by Kara Goucher with Adam Bean, to be published by Touchstone, a division of Simon & Schuster, Inc., New York. Printed by permission.

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6 Training Tips to Help You Speed Up

2011-04-27T07:36:00.000+08:00

6 Training Tips to Help You Speed Up

By Elizabeth Waterstraat

Running faster is within your reach—it's not just for the genetically gifted. Sometimes, the simplest things can hold you back, like how you eat, sleep and think. Of course, you have to put in some quality training. But many runners are surprised to learn that what they do outside of their workouts makes a big difference in how fast they go. Use these six simple training strategies to speed up—and impress yourself—in no time.

#1 Way to Run Faster: Be Efficient

In our busy lives, we have to balance work, home life and personal time. Often when running late, the first thing skipped is our workout. Skipped workouts lead to inconsistency, which can impede your progress. Set yourself up for success by having everything ready to go for your workout. Each night, assemble a workout bag with your running gear, water bottle and recovery snack. In the morning, grab it and go!

#2 Way to Run Faster: Work Smarter, Not Harder

Make the most of every workout by working out with a purpose. Before you embark on a workout program, set a meaningful end goal that you find motivating and challenging. Then, consult with an online program, a reputable book or a running coach to design a program that maximizes your time and minimizes junk miles. That means your training plan should focus on quality, rather than quantity. High-quality training is that which is specific to your goal and your ability level. Running extra miles beyond what is necessary may break you down and wear you out. Find out what it truly takes to reach your goal—then aim to do just that, not one mile more!

# 3 Way to Run Faster: Vary Your Training

Running the same route or pace day after day can keep you stuck at a plateau. Vary your training distances, paces and terrain to become a stronger, faster runner. Include drills, fartlek, hills, speedwork, long distance and easy runs as part of your training. Your body will adapt to the new challenges and your motivation will stay fresh from the variety.

#4 Way to Run Faster: Eat Right

Learn how to fuel yourself before, during and after workouts. Through proper nutrition, you'll grow stronger and improve performance day to day. Starting a workout low on fuel is a sure way to underperform and fall short of your workout goal. Proper nutrition leaves you energized during the workout and helps you to recover after it. Start with a carbohydrate-rich pre-workout snack. During workouts, hydrate well and include an energy source for runs lasting longer than 75 minutes. After a workout, rehydrate and consume a snack within 30 minutes. Daily nutrition also counts - eat a variety of wholesome foods to improve your body composition and health (both which improve your running!).

#5 Way to Run Faster: Affirm Yourself

Positive self-talk is an integral part of confidence and success. Often, reaching that next level in sport is simply a matter of believing you can. More than 66,000 thoughts float through our minds on a daily basis. Imagine the energy you could harness by making most of those thoughts self-affirming and positive! Before a challenging run or race, create a powerful affirmation that you can focus on when you find yourself with fear, doubts or insecurities. "I can do this" or "I am strong on the hills" are phrases you can repeat to yourself throughout your key workouts to build confidence in your abilities.

# 6 Way to Run Faster: Be Serious About Rest

Instead of training more, rest more. Resting as hard as you train is important for progress. Rest allows you to recover stronger from the breakdown that occurs when running. Follow hard days with easier days. After a hard workout, get a good night's sleep or a short nap to kick off the recovery process. Include other recovery modalities such as massage, stretching or yoga.

This article originally appeared on Shape.com.

HappyFeet - Be Happy. Just Run

Ops NightHawk's FlightZONES #07 - 24Apr2011

2011-04-24T20:02:00.002+08:00

FaceBook Photo Album

After the group photo session to cheers of 'Go, Go, Sundown!' and 'Run, Run, Sundown!', the respective pace groups of HM (2hr, 2:15h, 2:30h) and FM (4:00h, 4:30h, 5:00h, 5:30h and 6:00h) were flagged off. The Sundown Pacers (who were already in their 9th week of training) would set a target Optimal Pace during this session. The 4:30h, 5:00h and 6:00h FM groups were the largest, with many of the runners falling into these groups.

http://teamfatbird.blogspot.com/2011/04/sundown-marathon-2011-lead-up-run-2.html

HappyFeet - Be Happy. Just Run

North-Eastern Wetlands & Trails - 22Apri2011

2011-04-22T14:13:00.001+08:00

FaceBook Photos.
Photos 109-130.. Courtesy of Dennis Quek.

Route: Run from Kovan Hub to Lorong Halus Wetland and back by the Punggol PCN. Exploring the scenic trail along the Sungei Serangoon and a view of the Singapore 17th Reservoir.

Route: http://www.mapmyrun.com/routes/view/31459200/

1. 1.8km on road from Kovan to entrance of trail (along Tampines rd opposite Defu Lane)
2. Enter trail and flat all the way to Buangkok Flyover
3. Continue run from Bunagkok flyover ...under the flyover, trail all the way to TPE flyover
4. Reach Lorong Halus wetland trail, and venture up a small hilly slope
5. Down small hilly slope and out to road leading to Lor Halus Wetland (Reeds growing area)
6. Toilet break, continue to the Dam (connecting Coney Island and Pasir Ris)- a view of the sea & Pulau Ubin
7. Return back via the red bridge and along the new Park Connector to Buangkok flyover...exit and cross traffic light
8. After crossing traffic light, down slope to another section of the sungei Sernagoon Park Connector along Hounang Ave 7 leading to Tampines Rd traffic junction
9. Exit from Sungei Serangoon Park Connector(Tampines Ave 7) and back to Kovan hub 206

Route provided by CK Chin.

HappyFeet - Be Happy. Just Run

A Night Run Event Best to be Forgotten!

2011-04-18T09:02:00.004+08:00

HappyFeet just want to remember the friendship and bonding of the marathon runners who were there to support and cheered on each other. Thanks for being there for each other! :)

DO's FaceBook Photos .

Yes, a Night Event Best to be Forgotten by the Running Community! :(

Like our wise MM MO said " Malaysians work real fast ! Unity in running.... Don't mess with the 'running community'..."

If you really need to know more about this chaotic event , Check out the following FaceBook Pages.

Boycott Energizer Night Race
http://www.facebook.com/BoycottEnergizerNightRace

Energizer Night Race KL 2011: We want justice
http://www.facebook.com/Energizer2011?ref=ts

Social media disaster: Energizer Night Race 2011
http://thebackpackr.com/social-media-disaster-energizer-night-race-2011/

With such rude and aggressive attitude to runners... no wonder things went so terribly wrong that night! Video : Such Arrogant Organiser!

HappyFeet - Be Happy. Just Run

Thinking Outside the Shoe: A Conversation About the Barefoot/Minimalist Movement

2011-04-12T06:43:00.002+08:00

Extracted from
Jenny Hadfield, Co-Author, Marathoning for Mortals and Running for Mortals

Barefoot Tom wrote: (Twitter Name: @RunNaturally) In your article, you mention that one might start in a barefoot or minimalist running shoe before going barefoot. However, this goes against anecdotal evidence that we have learned over the years. It seems the best way to learn to better your form and become stronger is to go purely barefoot first. This does not mean that you cannot utilize minimal footwear, but it does mean that the foot-to-ground connection can teach you more in a week than wearing even the thinnest soles around can do, which we outline in the barefoot running book co-authored with Dr. Craig Richards. Once you have built up your strength (especially in the core and in regard to foot and ankle stability), then you can throw on a pair to get you through a run, to go a bit faster, or to simply have some protection.

Coach Jenny wrote:
Great information Tom. You’ve highlighted what I believe to be one of the most overlooked benefits of running barefoot, the body’s subconscious ability to immediately adapt to running with less impact and with authentic form. It’s not something you think about, it just happens and it is a truly amazing process. Once learned, it can be repeated in shoes structured or minimalist with practice. It is less about running barefoot 100% of the time and more about tapping into the benefits and improving your running performance by learning to move with less under foot.
I believe if runners start with stationary strengthening (exercises in place), it will reduce the risk of injury that can happen when even walking barefoot (happens a lot this time of year as it gets warm). I'm passionate about starting from this place (developing strength before you move) as I've seen so many people start off with too much barefoot movement (walking or running) at once and get hurt. Then they blame the movement, rather than the rate of progression. Although some can progress fairly rapidly, the rate of progression from living in a supportive shoe world to moving with less is directly related to foot/body strength, balance and environment. Meaning, some who start by walking barefoot can still get hurt because they lack the strength in their feet to support their body in movement.
The disconnect, I believe happens in the translation of what “slow transition” means. Like running, moving into barefoot movement will be faster for some and slower for others, yet either way success depends greatly on your ability to practice patience, invest in developing the strength so you’re starting from a point of strength and awareness that although it is a natural form of movement of our body, we don’t live in a barefoot culture. Once the foundation is firmly in place, a runner can move to walking barefoot and eventually running. When I speak to starting with shoes, then progressing to less shoe and then barefoot I am only referring to performing strengthening exercises. I think we're talking around the chicken and egg here…

runandbikeinboise Wrote:

With due respect to Huarache Maker's sprint training, I can't help but think that a lot of folks are jumping on the proverbial bandwagon here. Every time I step on a partially exposed ROCK, embedded in the trail I'm running on, or see broken glass on the street in front of me, I think that, however wonderful it feels to run barefoot (frisbee on the beach, anyone?) that barefoot running just isn't a very practical concept! At the risk of sounding like an idea resistant old fogey — almost every story I hear from running friends having to do with new shoes is a story about getting hurt, with a lesson embedded in the story about how unnecessary that shoe was. I'll stay healthy, and running, in my regular ol' (Mizunos), thank you very much.

Coach Jenny wrote:

Great point and a very valid one indeed! I too have had my share of emails from folks who have ended up hurt from running in minimalist shoes or barefoot. However, I don’t believe that means it is an all or nothing movement. It’s less about the product, more about the user error and you don't need to run barefoot to benefit.
Like the automobile, the invention of shoes made life easier (and prettier). However, innovation can also breed dependency and weakness in other areas. Driving allows us to move quickly and safely to a destination, but if it means you move less during the day, it creates a weakness in health. Shoes allow us to move more safely, quickly and with less thought. However, it also allows the stabilizing muscles to go on hiatus making them dependent to a degree on the protection and support they provide (like a back brace). Is this a bad thing? Not if that is the world you want to live in and if it works for you. But many still have injuries in shoes and much of that can be prevented with a strong base of support (foot, ankle, core) which is much harder to develop inside the supportive environment that the shoe provides. Sure, running barefoot on a trail may not be for everyone, but what about performing barefoot strengthening exercises post run to decrease the dependency on the synthetic support system? This can be an incredibly valuable asset for trail running in terms of balance and strength to reduce ankle injuries. You can leave it there or progress on to weaving in short barefoot running drills. The choice is yours and it doesn't mean you have to run on glass.

Barefoot Tom Wrote:

I think we are really talking about the same thing, but perhaps from different angles. I think that what you have outlined (structure –> less structure –> no structure) makes perfect sense. Many minimal footwear practitioners would agree (and I too) that this has merit and would work for many. However, it is important to simply starting walking around barefoot (we have a program of several weeks of doing this), then (as you mention) jog lightly and gently in place, and then slowly working in different surfaces (namely hard ones first to get feedback). We definitely relay the importance of taking it slow to build strengths before just taking off barefoot. That's why we have drills for beginners and then later, more advanced drills to build upon those (as you also mention) aspects of core strength that are so important to having efficient technique. I am going against what one might call practical wisdom, however, to argue that there is a greater risk of injury if you take off in minimalist shoes for a run than doing so barefoot. In bare feet, one is much less likely to push past the comfort zone. For the beginner who is completely barefoot, she or he might only be able to run for 3 minutes before the pads feel toasty or before the calf muscles begin locking up. In minimalist shoes, you can more easily push past that initial pain because the sensory feedback is blocked and there is still some support for the arch and achilles. I have connected with countless newbies who have bruised or hurt an area of their foot, or really hurt their calf muscles, because they went, for example, trail running in a new pair of minimal shoes without getting used to them first. That is not to say that one would not easily bruise or hurt themselves barefoot, but imagine how much more carefully, lightly, and more aware they would run without anything 'falsely' protecting their feet (I say falsely because the ventral skin is really the only thing being protected in most minimal shoes. Most people do not know how quickly the skin of the feet adapt, much, much quicker than what's inside. Such footwear does not truly protect the metatarsals, or internal tendons and ligaments (nor should they), but does make it easier to maintain old, poor habits–such as heel striking, over striding, or losing awareness (or mindfulness). It is the internal tissue which must also get used to increased barefoot activity and it can take a very long time to do so. If one can cover a distance or a certain terrain purely 'naked' or barefoot, then one knows it can be done in minimal shoes. Barefoot running is really about learning to run all over again. Why not get the feet used to the world first and use minimal shoes when most needed (races, varied terrain, etc). We do talk about mixing techniques in the book, but the initial transition is truly where re-learning running happens and matters most. A transition to barefoot or even minimal footwear running is much more likely to succeed without major setbacks if runners first develop the new habits that barefoot running brings rather than try to ween themselves from bad habits by wearing a 'transition' shoe. While I understand the 'nicotine patch' theory presented, going 'cold turkey' (but very slowly) is one way to ensure that you are replacing good running habits with those of old. (And, while I do not want to keep pitching the book, I would be thrilled to send you a copy for review! I think we'd find our common ground within its pages.) So, in closing, I think both of our premises are based on the same ideas: start slowly, build up gradually, and devote time to drills that are going to help you engage the core of the body proficiently in forward movement. The only difference is: no structure (done smartly, slowly, carefully, mindfully, with a plan) –> less structure (for those who wish to run less 'naked'). I am not a purest and do believe (like you) that each runner can and will find their own balance, but discovering one's true 'natural' running self is best done without the aid of shoes. Only without them can you learn to run with them. Thanks again for such an engaging conversation!

Coach Jenny Wrote:

Start from where you are rather than where you want to be. This is a philosophy that has worked for me both personally and professionally. That is, get real with your current level of fitness and strength and start from that point and progress at the rate your body adapts versus what is on paper.
In an experiment of one, I started weaving in strengthening exercises over two years ago and have progressed slowly (months) to doing them barefoot and on unstable objects (BOSU, balance pad, half foam roller). In that time, I was also able to progress to walking around the house barefoot (6 months) and now working on 30-45 seconds of barefoot running four to six times within two of my weekly runs. I wanted to see how long it took me, if the exercises would make an impact on my form and quite frankly what it felt like to run barefoot too. For me, I've found it quite fun and playful and believe it has made a significant impact on my running efficiency (using less energy stride for stride). Overall, I am able to cover more ground and use less energy. And that's pretty cool. I may try to progress to running barefoot and I may not. More importantly, I value the many benefits of re-learning how to move authentically again.
Thanks again for your information, for being open to this conversation and bridging the gap between what is believed to be a cult (not so) to something that is so natural we can't even see it:)

Jung Wrote:

Very interesting. Wondering if I could still make the transition over to minimalist running, even with my history of ankle sprains. It sounds so freeing.

Coach Jenny Wrote:

The stronger your feet, ankles and core, the less likely to sprain an ankle or re-injure an area. You can absolutely make your way slowly into the minimalist movement world. Build the strength move around with less structure and go from there. You'll never know unless…at the very least, you will build a solid core strength in that ankle that will better stabilize in a shoe world.

Designertoast Wrote:

I'm a flat footed over-pronator with weak ankles (at least, that's what the podiatrist said but I've never once had a problem with them). Despite that, I've wanted to run barefoot ever since I first heard of people doing so. Are my feet just going to make training to run barefoot harder, or is it something I shouldn't consider trying for? I have been doing barefoot walks on the treadmill (still too cold where I live to go outside without shoes!) and some balance exercises which have noticeably helped my balance/strength but I'm wondering if the way my foot just "is" makes trying to fully transition a bad idea. I guess what I'm trying to ask is, can a flat footed person ever run barefoot without expecting problems? If you have any input, I'd greatly appreciate it!

SpencerRuns says:

I don't believe in the whole transition shoe thing. I think its dangerous. I was a flat footed over pronating person, that every doctor told me to "get orthotics", which I never did, because I didn't believe in the concept. I started running barefoot about this time last year. I did this first by walking barefoot as much as I could as far as six miles on asphalt, before I started running. The whole idea is to go slowly. I'm a barefooter in general life, so people just need to start walking barefoot everywhere, as much as they can, before they start running. You don't run before you walk.

Coach Jenny Wrote:

Great point and highlights the importance of the art of slow, methodical progression to moving with less. It also illustrates the differences and similarities we share. It is important to note that some may need the support that comes from an orthotic, especially if there is significant pain and no interest in performing exercises to improve strength. Thanks for sharing your story.

Suzanne Kirk Wrote:

I just bought some minimalist shoes (the new NB 101 Trail) and love them. I got them a week before a trail half and wore them even though I knew it wasn't my best idea ever, but they worked really well. And while I had some ankle, foot and calf pain after, it wasn't crippling and has gotten better with every use afterward. There's a definite difference in my stride now, and while I was always a mid-foot striker, now I'm more centered over my strides and watchful of how I run in general.
It's wonderful that people live in places where they can run barefoot, but I live in Phoenix. There's cactus and very hot pavement everywhere. You step on something like that barefoot even just walking and you're just asking for infections, puncture wounds and 2nd degree burns. So for some people, I think minimalist shoes as an end in themselves are a great way to go.
I'm a barefoot kinda gal on a regular basis, and otherwise mostly wear flats or flip-flops so that I don't get thrown out of restaurants and stores, so I maybe my leg/foot strength is better than people who wear trainers or heels everywhere. The transition has been very easy for me so far, although it's impossible to tell yet if it will reduce/eliminate my injuries over time.
Coach Jenny wrote:
I love your story Suzanne as it demonstrates that although you aren’t barefoot running due to the hot climate/elements in your neighborhood, you do move around generally low to the ground in your lifestyle and there is great benefit to this in your running performance. Thanks for sharing and congrats on your half marathon!

runnergirl131262 wrote:

The whole barefoot running has greatly interested me since reading Christopher McDougall's Born To Run. I have been plagued with plantar fasciitis for quite awhile. By the end of the day if I have not been wearing shoes my feet begin to hurt and also experience heel pain. As a previous person commented, the podiatrist has Rx'd orthotics. What I want to know is that if I slowly try to convert over to a barefoot lifestyle would the plantar fasciitis (pain in feet) subside once my feet strengthened over time? This is a problem that I would love to get rid of. Thanks.
Coach Jenny wrote:
I’m no doctor (nor do I play one on TV) and by no means am I trying to tell people what to do. I can’t tell you whether moving with less under your feet can get rid of your foot issues, but I can tell you that strengthening your feet, ankles and core (total body) will make a difference in reducing the aches and pains that stem from muscular weakness and joint instability. Perhaps you can work with your doctor on ways to first strengthen your feet and see if that helps and take it from there. The key is to listen along the way, avoid making too many changes at once (stimulus overload) and if something hurts, ease back on the throttle and take it more slowly.

You have officially received a Big e-High Five for finishing this ultra-marathon blog. Well done! I'd love to know what you are thinking now…

Happy Trails.

HappyFeet - Be Happy. Just Run

" Run Like Hell "@ Zoo. Track 15. Gansa Trail Run 09Apr2011

2011-04-09T14:06:00.000+08:00

HappyFeet - Be Happy. Just Run

10 best places to run in Singapore.

2011-04-06T11:10:00.000+08:00

The MacRitchie Reservoir Loop shows off Singapore at its lush, green best.

Singapore measures only a little more than 700 square kilometers but hosts a terrific variety of trails for the island's runners.

While it's impossible to escape the humidity, certain trails -- MacRitchie and Southern Ridges -- provide a respite from the heat, and on weekends are packed with avid runners putting in the miles.

Here's a guide to 10 of the best routes -- both long and short -- catering to varying abilities.

1. MacRitchie Reservoir Loop

Singapore’s largest water catchment area is also one of its more popular exercise destinations.

The trail that circumvents the reservoir gradually brings you closer to Nature: you start on asphalt, near man-made facilities, before heading off along the reservoir via a wooden boardwalk. The trail eventually leads deep into the jungle, where the boardwalk gives way to a dirt track.

A word of advice: Bring water and eat your pre-run snack before you enter the jungle. The monkeys here are mostly harmless, albeit rather shameless food-snatchers.
Route: www.stepwhere.com/maps/route/MacRitchie-Reservoir-Loop
Distance: 9.7km
Recommended for: Intermediate to advanced runners. The route leads deep into the jungle surrounding the Reservoir, far from amenities and civilization, so you have to be comfortable with the distance.
Amenities: Average. Shower and bathroom facilities, along with lockers and refreshment stalls, are available at the start and end points only. In between, the jungle will have to be your bathroom. There are bathroom and water facilities round the entrance point of the HSBC Treetop Walk.
Junction of Lornie Road and Thomson Road.

Don't suffer the hills of Henderson Waves alone, call along running buddies.
2. The Southern Ridges Trail

The Southern Ridges Trail spans three parks in Southern Singapore -- Mount Faber Park, Telok Blangah Hill Park and Kent Ridge Park -- before ending in West Coast Park.

This particularly challenging route is literally an uphill battle, but rewards the persevering with lush natural views and the 300-meter-long Henderson Waves, a wavy, rib-like wooden bridge that stands 36 meters above Henderson Road.
Route: www.everytrail.com/view_trip.php?trip_id=21919
Distance: 9km
Recommended for: Kenyans, and advanced runners. The sloping terrain will make the run considerably challenging, especially over the full distance.
Amenities: Good. Bathroom facilities are well spaced out, even in the jungle trail. Car parks are available at all three parks, as well as shower facilities and beverage kiosks.
Mount Faber Park; Telok Blangah Hill Park; or Kent Ridge Park, tel 1800 471 7300.

3. Keppel Bay

Keppel Bay is one of Singapore’s bastions of luxury, so its appeal is more aesthetic than athletic.
This three-kilometer run, beginning outside the Harbourfront Mass Rapid Transit (MRT) station, takes you across a marina to this offshore island that serves mainly as a yacht harbour.
The view alone, especially at sunset, makes this a run worth your time and effort.
Route: www.run.com/showroute.asp?map=2150356
Distance: 3km
Recommended for: All runners.
Amenities: Poor. There isn’t much in the way of shower or locker facilities, so this route is better suited to those who live or work in the vicinity. Post-run refuelling can be done in the lush confines of waterfront restaurant Privé. Be sure to change out of your running attire, though.
HarbourFront Centre, 1 Maritime Square.

A popular route for runners working in the CBD area.
4. Singapore River

Ah, the majestic Singapore River, a calm, tepid but glamorous dowager whose banks are lined with popular watering holes.
By night, she comes alive with strobe lights, large crowds, and the occasional splash of someone who’s had ten shots too many falling over.

By day, there is minimal human traffic, and the faded buzz of the nearby Central Business District area gives you the impression of being removed from the chaos of urban Singapore.

Either way, a run along the Singapore River is scenic and breezy, and culminates in a picturesque final leg that takes you past Parliament House, bits of Marina Bay and the iconic Merlion.
Route: www.run.com/showroute.asp?map=2091656
Distance: 6km
Recommended for: All runners. This route is straightforward, and is pretty much a sightseeing trip that burns calories.
Amenities: Rather poor. No locker or shower facilities nearby, unless you’re staying in one of the hotels situated by the river. There are plenty of car parks, and public toilets are available in, well, every public building you pass.
Martin Road along Robertson Quay.

5. Fort Canning Park

Singapore’s very own urban park is located just off Orchard Road, and majestically overlooks its many malls.

The track here meanders uphill, so it provides a certain degree of challenge in terms of terrain.

Fort Canning Park also features a lengthy staircase, suitable for those "Rocky" fans who wish to finish with a Singaporean take on that iconic scene outside the Philadelphia Museum of Art.
Route: www.runningmaps.eu/spip.php?article29
Distance: 3km
Recommended for: All runners looking to immerse themselves in one of Singapore’s most historical sites.
Amenities: Lockers are available at Fort Canning Centre. Toilet facilities and water points are available at regular intervals

51 Fort Canning Rise.

The beaches of Sentosa are ideal for barefoot runners.
6. The Beaches of Sentosa

This sun-kissed route begins at Sentosa Island’s westernmost beach, Siloso, and ends at its easternmost, Tanjong Beach.

For proponents of barefoot running, this route is one of the few in Singapore that allows for a shoeless jog.

For those who think that is an open invitation for injuries, a jogging track runs parallel to the beaches.

Frequently littered with beautiful bodies, this route is also the best for people-watching or showing off.
Route: www.runningmaps.eu/spip.php?article51
Distance: 3.3km
Recommended for: Matthew McConaughey. And just about everyone else.
Amenities: Good, with at least two toilet/shower facilities plus water points per beach. There are car parks at the nearby Beach monorail station, and at the end point at Tanjong Beach.
Siloso Beach, Sentosa Island.

7. Pasir Ris – Changi Beach

This is the epitome of that not oft-heard phrase "the storm before the calm."
The route begins at the industrial estate on Loyang Avenue, but the manic drone of vehicular engines and heavy duty machinery fades away as you enter the lush, green Changi Golf Club before ending off at the tranquil Changi Beach for a picturesque warm down.
Route: Click here for a detailed route
Distance: 12km
Recommended for: All runners
Amenities: Average. Shower/toilet facilities, car parks and beverage kiosks are located at the start and end points only.
Loyang Avenue.

Head east for a long, leisurely run.
8. East Coast Park

Located along a stretch of beach in the south eastern coast of Singapore, East Coast Park is a very popular destination for runners.
Its 15-kilometer looping jogging track (kick off at Big Splash) is especially useful for those who wish to clock in serious mileage before a race.
Many of Singapore’s big races, such as the Standard Chartered Singapore Marathon and the Sundown Marathon, include East Coast Park in their routes.
Route: www.run.com/showroute.asp?map=2216556
Distance: 21km
Recommended for: Intermediate and advanced runners.
Amenities: Excellent, with lockers, bathrooms, showers and water points placed at regular intervals. There are several car parks spread across East Coast Park, as well as countless food joints for a hearty post-run meal. The satay at the East Coast Food Centre are excellent.
902 East Coast Parkway.

The beauty of this picturesque waterside route will keep you going.
9. Kallang – Tanjong Rhu

Most fitness enthusiasts in Singapore will know Kallang Riverside Park, where this route begins, though more for its watersports than its appeal as a running route.
However, it also represents the first leg of a very picturesque waterside route that used to take you past the symbol of Singaporean sports, the National Stadium, which has since been demolished.
The run continues down to the riverfront condominium district Tanjong Rhu, a picture-perfect scene of tranquillity before ending at Mountbatten Road.
Route: www.mapmyrun.com/routes/view/4934477
Distance: 5km
Recommended for: All runners
Amenities: The start point has bathroom, shower, locker and carpark facilities, while the end point has none. The run will take you close to Leisure Park Kallang, which has toilet facilities as well as numerous food and beverage outlets.
Mountbatten Road.

10. Changi Beach Park

There is something timelessly romantic about Changi Beach that charms people to run here, especially military types and adventure racers.
This particular route takes you from Changi Beach Park and all along Changi Coast Road past the runways before looping back.
The aircraft taking off and landing help distract you from the ongoing pounding of the pavement.
Route: Click here for a detailed route

Distance: 19km
Recommended for: Intermediate to advanced runners, and travellers in transit.
Amenities: Good. The start and end points have everything you need, lockers, toilet and shower facilities, carparks, and an array of shops and restaurants for pre and post-run fuel.
Along Nicoll Drive and Changi Coast Road.

Suffian Hakim stopped playing football one day and started writing for several print and online lifestyle publications. The whisky tastings and the media luncheons are starting to show in his belly, and in his nightmares his disembodied old football boots chase him and kick his fat behind.

Run with Orang Asli – A Trail Run 03Apr2011

2011-04-03T21:40:00.002+08:00

We runners share a heritage; we share a history, to run through the forest, the ferns, and the trail. What about sharing this trail with the original folks of the forest? And share some charity too.

Would you like to run with Orang Asli?

Some of us felt it was time we got together to do something worthwhile while enjoying an awesome run. So we came up with the concept: Run with the Orang Asli – The Trail Run. It’s a project where we map out a trail run into the secondary jungle to appreciate mother nature whilst adding value by helping out the indigenious people of our country. A Trail Run into the fringes of flora at Jalan Bentong Lama. And in tune with keeping it back to nature, this trail run is void of any commercialism (yes!! No corporate sponsorship and barring any pompous officials).

Here is what the people who spawned this idea have to say.

Why run?

Karen Loh:
"So why Run for OA? Perhaps we runners can assist the OA in our own way, with a little assistance to ease their struggle into society's routines whilst respecting their choice of lifestyle, honour their unique culture, their boundaries and most of all their privacy.

My recent runs have always been motivated by raising awareness for the plight of our Orang Asli. The tag "Running For Orang Asli" started in Shape Run 2010 and has since been well spotted during various runs. Even when I'm not running, many running friends have volunteered to run for Orang Asli."

"Why build awareness? It’s a simple assumption that the Government grants the Orang Asli subsidies and some are given allowances? But what am not I to think when I see NO electricity NOR running water in the villages I've visited? Or how should we feel when someone takes toll money through an oil palm estate to enter into their village? Where is the justice when the sad remaining plots of their customary land have been pushed by hungry agri-estates into the fringes of forest and road?” “I have seen little ones going to school without school shoes and wearing the same uniform for 3-4 years in a row . Try thinking why so many drop-outs at secondary level, having believed that school fees were free...not."

Dzul Aminuddin (some know me as Barefootdzul!):
"Karen's cause morphed into this Run via my initial idea of a nature trail run for charity. We often run in corporate-managed events which raise charity but wouldn't it be awesome to have a more intimate connection from us runners? No corporates, no sponsorships, no unrelated officials. A true bandit runs for bandits! And run WITH the Orang Asli."

"Having consulted the Orang Asli Outreach Learning Center Project, and sought permission from the Village Elder, we’ve been able to recce a trail and a small group of pre-run volunteers the likes of Julie Wong, Irwan Anuar and Azhar Elmiza Ahmad will trek the trail conditions and mark the route. We are confident that the trail will provide fair adventure, fresh forest air and fun for the family on the day. And most importantly, in the spirit of "Born to Run", we are hoping some of the Temuan tribe will run with us, thus adding new runner friends to our ever-widening circle of like-minded freedom runners."

Julie Wong

“As a trained Community Organiser/Facilitator, I am also exposed to the plight of the indigenious people who has always been sidelined or neglected. As I am very occupied with the many issues in urban areas, this is the least I could do to lend a helping hand. The passion shown by Karen has definitely touched my heart. Hopefully this run will create an awareness on the livelihood of the Orang Asli and let us not judge them for what they choose to be as we shall never impose our value onto others.”

Irwan Annuar

“Working with this group, has enlightened me on a number of issues for the orang asli villages. Getting involved mapping out the route was most exciting as it was a terrain that I can see all runners would enjoy. And best of all it’s only a 15 minute drive from the Universiti Islam Antarabangsa at Gombak - though urban fringe but delightfully pristine enough to feel in the wild”

What does your contribution and time go to?

1. To raise diesel funds for the Orang Asli village Kg Batu 16 of Jalan Bentong Lama – they have no electricity and generators run at night can cost more than RM8 per night.

2. To raise RM500 for Rahman (a welfare volunteer from Orang Asli village Kg Batu 12 Jalan Bentong Lama) who is building a traditional visiting hall for visitors and he is bearing the cost himself.

3. To raise funds for single mothers in the Orang Asli village Kg batu 12 and for the Kg Batu 16, Jalan Bentong Lama.

4. Awareness of the environment and the situation of some orang asli villages.

5. Opportunity to interact with the orang asli and make new friends.

6. Appreciation and conservation of our indigenous people’s culture and our mother nature.

HappyFeet - Be Happy. Just Run

What running shoes should you wear? The myths busted.

2011-03-31T11:07:00.000+08:00

February 17th, 2011 by Ian Griffiths

Never ones to be scared about throwing the cat in amongst the pigeons we asked Ian Griffiths from www.sportspodiatryinfo.co.uk to give us his educated opinion on the prescription of running shoes. In an extensive and thoroughly researched post Iain busts a few myths and concludes that current methods for running shoe recommendation are flawed. As result we will be reviewing our running shoe recommendation process. We look forward to hearing your thoughts on the matter…
Myths busted:

Pronation is not consistently predictive of injury
Individuals should not all be aligned similarly. ‘Normal’ alignment is subject specific
Foot shape is NOT predictive of dynamic function. The wet foot test is nonsense.
There is very little research investigating the relationship between running shoes and injury prevention. Stiffer midsoles do reduce pronation speed and magnitude, but in doing so may increase vertical loading rates. Running shoe ‘cushioning’ may be a myth

Following a media frenzy in 2010, the concept of running barefoot came under rather close scrutiny. With respect to its potential long term risks/benefits the research is not yet available, so for many professionals the jury is still out and they remain healthily skeptical. However these same professionals generally recommend road running shoes based on a model which has been used for decades. At this point in time it seems only fair that this is re-visited and also put under the same scrutiny, with some of the available research relevant to running shoes looked at in closer detail. This blog aims to do just this; to discuss how road running shoes are currently ‘prescribed’, and to see if there is any rationale for this current practice.

History

Road running shoes can be generally split into 3 groups; motion control shoes, stability shoes, and neutral/cushioned shoes. Historically we have all been told that there are 3 main foot types (what a fantastic coincidence I hear you cry…); the ‘flat’ or ‘pronated’ foot, the ‘normal’ or ‘neutral’ foot, and the ‘high arched’ or ‘supinated’ foot.

1. Flat/Pronated foot = Motion control running shoe
2. Normal/Neutral foot = Stability running shoe
3. High/Supinated foot = Neutral running shoe

It is not entirely clear where this model of shoe selection came from. It’s conception may have been based upon the work of Colonel Harris and Major Beath, who performed an Army foot survey back in 1947, and whilst doing so invented an ingenious new method of assessing footprints.¹ It was in 1980 that ‘The Running Shoe book’ showed the first picture (as far as I’m aware) of the three arch types and how these may relate to running shoe selection.² Despite the lack of certainty regarding its origins, pretty much every edition of Runners World magazine printed since has regurgitated this information, as have most running shoe shop assistants, not to mention numerous websites (including those of many major shoe companies and sports injury professionals. We are even guilty of this at www.ransacker.co.uk). For several decades runners have therefore been advised to check their footprints (often easily assessed by observing the mark a wet foot leaves behind) and pick the corresponding shoe. They are told this ensures ideal alignment and minimises injury risk. Simples.

Or is it?

Before we continue take a look at the following foot (a freeze frame during running):

Have a think about what running shoe you may recommend for this individual based on the visual information you have. Now read on.
To identify whether the well known model of shoe selection is appropriate we need to break it down and analyse the preconceptions it is based upon. These are:
(A) Pronation is consistently predictive of injury.
(B) All individuals should be aligned identically (i.e. ‘normal’ or ‘neutral’).
(C) The wet foot test (i.e. foot shape) is predictive of dynamic function.
(D) Assuming preconceptions (A), (B) and (C) are correct, running shoe technology will actually achieve what it claims to.
If these points are not true or backed up by research, then the entire model falls apart. So, let’s take a look at these preconceptions one at a time.

(A) Pronation is consistently predictive of injury.

Running stores and magazines seem to be fixated on pronation. Most shoes are marketed with respect to how much ‘pronation control’ they offer. Why is this? Well, it has generally been thought that a more pronated foot type is a significant risk factor for injury. However the fact is that there are very few prospective studies which have actually shown this, with numerous studies actually concluding that there is no association between foot type and injury.^3-9 Two studies have even shown that a pronated foot is actually a protective factor against injury.^10,11
The point I’m trying to make is that the relationship between foot mechanics and lower limb injury is still not as well understood as we think (or as we would like). But what we do know is that functioning in a pronated position does not mean that you will necessarily get injured. In fact the experimental evidence suggests you are much more likely to get injured from training errors¹² or from dysfunctional hip musculature.¹³

Verdict = Pronation is not consistently predictive of injury

(B) All individuals should be aligned identically (i.e. ‘normal’ or ‘neutral’).

When referring to ‘ideal’ alignment what is actually meant? What exactly is ‘normal’ when it comes to the alignment of the lower extremity? Answer: We don’t know. The word ‘normal’ is probably an inappropriate word to apply to the human body. As far as normal foot alignment or mechanics is concerned, the normal (average) foot type reported in sampled populations is actually mildly to moderately pronated.^14-17 So why then is the main aim of the current running shoe selection model to align runners to ‘neutral’ (i.e. the foot sitting perpendicular to the horizontal ground)?
When we consider that the subtalar joint (the joint where pronation and supination occurs) has variable anatomy ^18,19 it seems obvious that function will not be the same for everyone, and therefore that the ‘optimum’ position to be in would differ from person to person. Unsurprisingly, differences in foot alignment between individuals is reported to be high.²⁰
It still amazes me that in a world where human variation is so vast in almost every aspect of our being, that when it comes to running there is a suggestion that we should all be in one particular alignment or position. The reality is that each of us most likely has own preferred alignment – a subject specific ‘normal’.
Verdict = Individuals should not all be aligned similarly. ‘Normal’ alignment is subject specific.

(C) The wet foot test (i.e. foot shape) is predictive of dynamic function.

The association between static foot measures and dynamic function has been well researched in the literature. Several different methods of assessing foot shape, arch height and foot posture in static standing have been investigated, with the conclusions generally being that there is no association between these measures and dynamic function (what the foot does when we actually run).^21-25
The work which really puts the wet foot test out of business was completed by a team of researchers from the US army over the last year or so. Their prospective studies assigned running shoes based on plantar foot shape prior to basic military training, and investigated if this influenced injury risk at all. They showed that assigning running shoes based on the footprint shape had little influence on injury risk in Air Force Basic Training,²⁶ Marine Corps Basic Training,²⁷ and Army Basic Combat Training.²⁸

Verdict = Foot shape is NOT predictive of dynamic function. The wet foot test is nonsense.

(D) Running shoe technology will actually achieve what it claims to.

The technology that shoes provide can be generalised into 2 main areas. They offer cushioning, and market this as essential for the dampening of the high impacts associated with running, and they offer increased durometer (stiffer/harder) midsoles which are aimed at controlling or reducing pronation. These technologies have been called into question before, with some researchers suggesting that the protected environment a modern running shoe provides will diminish sensory feedback, resulting in inadequate impact moderating behaviour and actually serve to increase injury risk.^29,30
A 2010 study concluded that the prescription of shoes with elevated cushioned heels and pronation control systems tailored to an individuals foot type was not evidence based³¹ and another very recent piece of research suggested this approach was overly simplistic and potentially injurious.³² How did the latter study come to this conclusion? Well to very briefly summarise: every single runner in their study who had been classified as having a ‘highly pronated’ foot type and was subsequently put into a motion control shoe reported an injury during a 13 week half marathon training programme. Let me repeat that – highly pronated feet that were put into motion control shoes resulted in injury. Yet that is exactly what the current shoe selection model suggests. Let’s go back to the video gait analysis snapshot..
Given what you have read so far, what shoe would you recommend this person now? Has it changed from earlier?

Back to the running shoe research. Numerous studies agree that shoes with softer midsoles (cushioned/neutral shoes) result in greater pronation values, and shorter times to reach maximum pronation i.e. they make individuals pronate more, and pronate quicker.^33-36 Does this sound bad to you? [If so go back and read the research which refutes preconception (A)]. Most of these studies also concluded that harder/stiffer midsoles (such as those found in stability and motion control shoes) significantly decrease the speed and magnitude of pronation. Some of these shoes now also have a slight varus tilt (they are higher on the inside of the heel than they are on the outside). Research has also shown that this decreases foot level pronation.^37,38(Remember these studies are just investigating kinematics/alignment and not injury).
So ‘anti-pronatory’ shoes with stiffer midsoles are actually doing what they promise to. The problem is we don’t know whether we need them to do it for us or not. And as an aside, varus posting/tilting was shown in one study to increase tibial shock and vertical loading rates.³⁹ (Is this perhaps why all those injuries occurred in the motion control shoes in the aforementioned study?)

Finally, let’s not forget cushioning. That must reduce the amount of force we are subjected to when running – right? Wrong. As shoe cushioning decreases runners modify their patterns to maintain constant external loads.⁴⁰However, it is thought to contribute to comfort, and this seems to be the most important variable on which to select sports shoes, which we will talk about shortly.

Verdict = There is very little research investigating the relationship between running shoes and injury prevention. Stiffer midsoles do reduce pronation speed and magnitude, but in doing so may increase vertical loading rates. Running shoe ‘cushioning’ may be a myth.

Summary

It seems that the current model upon which running shoes are recommended/chosen is erroneous. Its foundations are based upon preconceptions which have been shown to be false. Due to significant within-species variation it is ridiculous to try and align people identically, (and to aim to do so in a pre-selected ‘normal’ position which is highly unlikely to be ‘normal’ for most individuals is potentially injurious). Shoes do seem to generally achieve what they claim to. However, our understanding of whether they actually need to achieve these variables (and who would benefit from each variable) is poor at present.

And so, the current method of being recommended a shoe still continues (and I imagine it will for some time). Why?

1. Very few people realise it is erroneous.

2. At the moment we do not have anything to replace it with.

3. It is fantastically simple.

4. People don’t generally like change.

The future

Moving forward, a much better model would be to focus on identifying an optimum midsole stiffness for an individual (which may be variable) combined with their optimum alignment/movement patterns for a given activity (i.e. the position in which their injury risk is minimised and their performance is maximised, irrespective of its visual alignment). However, much more research is required before we fully understand how to clinically achieve this.
The concept of intelligent shoes (adidas tried with the adidas_1 above but failed commercially) which modify their midsole characteristics depending on the step by step requirements and effectively ‘tune’ themselves to the wearer and the surface they are on may sound like something from Back to the Future, but it is probably only a matter of time before we start seeing this sort of advancement in our running shoe technology. However, it doesn’t change the fact that we need a greater understanding of injury risk factors, and that these are still likely to be subject (and activity) specific.

Conclusions

So where does this leave the runner choosing a pair of shoes in 2011? There are many choices. Neutral? Stability? Motion Control? Barefoot? Hopefully by now you realise that there is no simple answer.

All decisions could and should be based on one main factor in my opinion: comfort. Believe it or not comfort has been linked to injury frequency reduction⁴¹ and is thought to be the most important variable for sports shoes, and a focal point for any future sports shoe development.⁴² We all know that comfort is subjective and subject specific⁴³ so with that in mind only the wearer can confidently choose the most appropriate shoe for themselves. [Be wary of the shop assistant/Podiatrist who tells you the exact make and model shoe which is best for you]. What one person finds comfortable will differ greatly from another; perhaps this is why some people find that stiff supportive shoes work best for them, and others discovered that barefoot running was the answer to their long history of injury woes.

As most runners know, it can often be a little bit of trial and error with regard to finding the ‘right’ shoe. Once you’ve found what works for you (or if you have found it already) then don’t change it.

Irrespective of the advice given in the shoe shop/magazines/Podiatrists office about your ‘pronation’; on current evidence you are just as well off picking a shoe based on comfort alone, and subscribing to a course of Pilates and adopting sensible training habits.

P.S How are you getting on with your decision on what shoes to recommend for this guy?
If you have any questions please just let me know below.

For a full set of references please refer to www.sportspodiatryinfo.co.uk

HappyFeet - Be Happy. Just Run

Twilight Ultra Challenge 2011 26 - 27 Mar 2011

2011-03-27T16:37:00.003+08:00

Twilight Ultramarathoner Hazel : " Awesome run last night/this morning!! Great job Ben!! and your support crew was just fantastic!! This has gotta be one of the most well organised races :))" :-)

Jamie Pang : " Ultra runners are the best people to have around - down to earth, funny, unassuming, possessing mental resilience beyond belief. There's almost a palpable spirit of camaraderie in ultra runners that you don't see elsewhere. Kudos to all Conquerors and hats of to Ben Swee and his fantastic team! "

" I went into a Ultra Marathon blindly! Dont :-)" .. Interesting Sharing by Karen Loh
http://www.facebook.com/notes/karen-loh/i-went-into-a-ultra-marathon-blindly-dont-/192366904132278

"An ultra is all about enduring. However your techniques, training, strategies are, you’ve to accept that pain is the common denominator. Whether you disassociate or the type to meditate on the painful sensation coursing through your feet and legs, an ultra runner needs to be able to get along with pain. I wouldn’t say that you need to be a masochist or pain junkie but you need to be comfortable in dealing with it." Another Interesting by TUC Conqueror Jamie Pang . :-)
http://www.jamiepang.com/blog/?p=3467

http://www.facebook.com/event.php?eid=134532089938617

HappyFeet - Be Happy. Just Run

Run Like Hell - Rifles Range Trail Run 20Mar2011

2011-03-23T06:10:00.000+08:00

K3 : "Run Like Hell comprise motivated people who always push the limits either mentally or physically... it is a hallmark of people who strive to excel in whatever they do..."

HappyFeet - Be Happy. Just Run

HappyFeet's Sole&Soul Run - " Greeting the "Super Moon". 19Mar2011

2011-03-20T20:13:00.002+08:00

Tonight the moon will be closer to the earth than it has been for 18 years.

Scientists quoted by AP on Saturday predicted the 'SuperMoon' would appear 14 per cent bigger and 30 per cent brighter than a typical full moon when at its peak.

Pictures of the SuperMoon from around the world @ THIS LINK.

HappyFeet - Be Happy. Just Run

Operation NightHawk 2011: The First Night - 18Mar2011

2011-03-20T14:23:00.000+08:00

Operation NightHawk 2011: The First Night
http://teamfatbird.blogspot.com/2011/03/operation-nighthawk-2011-first-night.html

HappyFeet - Be Happy. Just Run

Ops NightHawk's FlightZONES #01 13Mar2011

2011-03-14T19:55:00.001+08:00

Operation NightHawk 2011: Kickoff
http://teamfatbird.blogspot.com/2011/03/operation-nighthawk-2011-kickoff.html

HappyFeet - Be Happy. Just Run

Scott Jurek, the Ultimate Ultramarathoner.

2011-03-07T18:55:00.006+08:00

Scott Jurek - website

World renowned ultramarathon champion, power vegan, running coach, physical therapist, passionate plant-based cook, and star of NY Times bestseller "Born To Run".. FaceBook Page.

Scott on barefoot running:

· Gave a disclaimer prior to talking about barefoot running- he works for a running store and is sponsored by Brooks.

· He believes it is an excellent training tool to teach form and technique.

· He also believes it should be done with caution. He expressed some concern about the explosion of popularity of barefoot running because people were doing too much too soon.

· Didn’t think it was good for trail racing (at least for the really fast runners) due to rugged terrain. When he talked about his race pace, I agree with him. J

· The Tarahumara had no interest in VFFs or barefoot running.

· Helps build proprioception (position of feet in relation to body… think balance) skills

Scott on modern running shoes

· The build-up of soles is bad, more minimal shoe is ideal because it places the foot closer to the ground, less chance of injury.

· Sees shoe companies making a transition to minimalist philosophy in the very near future (mostly in response to barefoot/VFF phenomenon)

· Talked about the need for muscles being used for cushioning, not shoes (in response to question regarding his thoughts on “spring” technology in shoes).

Scott on Form/ Injuries

· Mentioned research that indicated 90 strides/minute good, 95 strides best… most runners stride too slow, causes over-striding.

· Midfoot strike is superior (though he did use a heel strike on occasion on the run)

· Run relaxed

· Weight training is essential- running does not strengthen muscles (he’s a physical therapist), cause of many injuries

· When rehabbing injuries, we should continue doing exercises after recovered as a means of preventing future injuries

More....http://www.runnersworld.com/community/forums/runner-communities/barefoot-running/scott-jurek-talks-tarahumara-ultrarunning-barefoot-running-other-random-topics-report

HappyFeet - Be Happy. Just Run

HappyFeet's F4T : Confucius says....

2011-03-05T21:04:00.000+08:00

By three methods we may learn wisdom:
First, by reflection, which is noblest;

Second, by imitation, which is easiest;

and third by experience, which is the bitterest.

Choose a job you love, and you will never have to work a day in your life.

Do not impose on others what you yourself do not desire.

Everything has beauty, but not everyone sees it.

Faced with what is right, to leave it undone shows a lack of courage.

He who learns but does not think, is lost!

He who thinks but does not learn is in great danger.

I hear and I forget. I see and I remember. I do and I understand.

If I am walking with two other men, each of them will serve as my teacher. I will pick out the good points of the one and imitate them, and the bad points of the other and correct them in myself.

It does not matter how slowly you go as long as you do not stop.

It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get.

It is more shameful to distrust our friends than to be deceived by them.

Life is really simple, but we insist on making it complicated.

Look at the means which a man employs, consider his motives, observe his pleasures. A man simply cannot conceal himself!

Never contract friendship with a man that is not better than thyself.

Never give a sword to a man who can’t dance.

Only the wisest and stupidest of men never change.

Confucius (born around 551 B.C.) was a Chinese thinker and philosopher.
Extracted from http://paulocoelhoblog.com/2010/11/21/character-of-the-week-confucius/

HappyFeet - Be Happy. Just Run

The Essentials of Barefoot Running.

2011-03-04T05:31:00.000+08:00

Vibram's 6-ounce FiveFingers Bikila (Photo by Inga Hendrickson) Back to Basics
IF IT SEEMS LIKE there are a lot more dudes chugging down the trail or sidewalk in those foot-glove thingies these days, well, it's because there are. Ever since the 2009 publication of Christopher McDougall's bestselling barefoot-running manifesto, Born to Run, which profiles the sandal-wearing runners of Mexico's Tarahumara tribe, the long-simmering barefoot (and nearly barefoot) running movement has exploded. This past year, Vibram sold $50 million worth of its barefootlike FiveFingers "shoes," a five-fold increase from 2009, and this spring nearly every major running-shoe company has a barefoot-inspired line coming to market. While these models account for just a sliver of the $2.4 billion running-shoe market, some retailers estimate that minimalist models could make up a quarter of all performance running shoes sold next year, and the once-groundbreaking notion that less shoe is better is driving the change.

Extracted from Outside Magazine, February 2011 By Brian Metzler
"Without a question, it's the biggest revolution we've ever experienced," says Curt Munson, owner of Michigan-based Playmakers, one of the country's top running retailers. "The whole running industry is evolving." This is a good thing. New research suggests that by helping you mimic the way a barefoot runner strides—that is, gently landing on your forefoot or midfoot—minimally padded shoes can make you faster and more efficient, improve your form, and theoretically reduce injuries. But there's one big caveat: a sudden switch from thickly to barely padded shoes is a terrible idea. What's gone missing in the rush to run like our ancestors is the fact that our modern lifestyles have left our feet pampered and ill-prepared to go bounding down the trail in sandal-like shoes.
Any transition has to be gradual, careful, and calculated.
One reason you can't change your shoes and your stride overnight is that we've become a nation of heel strikers. The thickly cushioned shoes that helped usher in the running boom of the 1980s still dominate the market, accounting for the vast majority of all shoes sold. While they're really comfortable and make jogging less painful for new and heavier runners, their built-up heel pads and steep ramp angles (the interior slope from the heel down to the toe) all but force you to land on your heel, an unnatural motion that increases the shock waves going up the leg (by as much as 50 percent, according to one study, compared with runners who don't land on their heels).
"Shoes with higher heels encourage heel striking because your brain thinks it's OK to land that way," says Dr. Mark Cucuzzella, founder of Shepherdstown, West Virginia's Two Rivers Treads, the country's first store dedicated to minimalist running shoes. But it's not OK. Between 37 and 60 percent of all runners suffer overuse injuries every year, a rate similar to that of the late 1980s, despite 20 years of advancements in shoe technology.
Don't chuck your traditional training shoes out the window, though. There's still no hard evidence that minimalist shoes—and the more natural stride they promote—will lower your risk of injury. And abruptly switching to featherweights, or even just models that are lower to the ground and less padded, will only increase the odds of injury. "If you transition too quickly, you'll probably get hurt," says biomechanist Iain Hunter, an associate professor of exercise science at Brigham Young University. Even so, if you're like most runners, there's a good chance you're wearing more shoe than you need—and easing into a more sparsely padded one will almost certainly help improve your form and make you a faster, more efficient runner.

Running in minimalist shoes can make you stronger and faster, but it also involves changing your gait. Here's how to get started.

By Brian Metzler

ASICS's 10-ounce Gel-DS Trainer 16 (Photo by Inga Hendrickson)

Pick the Right Shoe
Go to a specialty running store (find one at runningnetwork.com) and ask the salesperson to point you to a shoe that's a bit lighter, less cushioned, and built with a slightly lower heel than your current one. Don't make any drastic changes. Dropping cushioning too rapidly can, for example, leave you with a stress fracture, and switching to a shoe with a dramatically lower heel puts extra strain on your Achilles. Here's a good, gradual progression:
GET YOUR FEET WET
To begin easing into lighter shoes, look for a traditional running shoe that's been put on a diet, like ASICS's 10-ounce Gel-DS Trainer 16 (left; $110; asicsamerica.com). The heel is a bit lower to the ground than a traditional shoe's, and there's a little less forward slope to the insole, so it won't come as a huge shock to your feet.
HIT A NEW STRIDE
Once you're accustomed to sparer shoes, it's easier to transition into midfoot running. Besides being even lighter and closer to the ground than the ASICS, New Balance's 8.2-ounce Minimus MR10 (see page 85; $100; newbalance.com) has a relatively flat midsole, which helps to discourage heel striking.
GO (NEARLY) BARE
Strong, well-conditioned feet need very little shoe at all (witness Abebe Bikila, who won the 1960 Olympic marathon barefoot). Vibram's six-ounce FiveFingers Bikila (see above right; $100; vibramfivefingers.com) has just a hint of padding and an almost completely flat midsole, so landing softly on your midfoot is just about mandatory.
Easy Does It
You need to adjust to your new shoes very gradually to avoid straining your muscles, tendons, and joints. The first week, run a mile in them every other day, using your original shoes on all other runs. For the next two weeks, run about 10 percent of your mileage in your new shoes. Bump it up to 20 percent for the next two weeks, and so on (see "Make the Switch," right). Repeat until you have no problems running all of your mileage in the new shoes, then repeat with another, slightly lighter, lower-to-the-ground pair.

Check Your Form

Running barefoot or with barefoot-style shoes means changing your gait to avoid injury.

By Brian Metzler

Strike the ground near the ball of your foot or your mid-foot (not your heel). (Illustration by Chris Philpot)

With less-padded shoes, you'll need to run more softly. That means striking the ground near the ball of your foot or your midfoot (not your heel). Feel awkward? Try leaning slightly forward, taking quicker strides (about 180 steps per minute or more is ideal), and swinging your arms faster. "Don't force change to happen," Cucuzzella says. "Get your form down first, then add distance, and the speed will come later."
1. Striking the ground with your heel out in front of your body is both inefficient—since each footfall is like hitting the brakes—and hard on your legs, resulting in much higher impact forces on the heels, knees, hips, back, etc.
2. Landing on your midfoot puts less impact on your body, since bent joints are natural shock absorbers. Hit the ground almost directly beneath your body, lean slightly forward, and use shorter, faster steps—about three per second.

Barefoot Running Training Plan

By Brian Metzler

(Illustration by Chris Philpot)

Use this training plan—based on a 30-mile-per-week training load—to transition slowly from your old shoes to your new minimalist kicks.

HappyFeet - Be Happy. Just Run

The Fila Skeletoes Review ! Updates

2011-03-03T05:14:00.003+08:00

Updates 2 Mar 2011: Review Fila Skele-Toes - Four Toed Shoes

" A huge plus in the Skele-toes camp is that they can be had for $50-$60 — and they are coming out with kid's sizes. At the $55 price point, they're $25 cheaper than a pair of KSOs and almost half the price of any high-dollar FiveFingers. So if you're looking for some affordable toe shoes, the Skele-Toes are worth considering. On the other hand, if you want a more dynamic toe shoe, I think you'll be happier spending the extra money and getting a pair of VFFs.

At the end of the day I'm happy to see the Fila Skele-Toes enter the toe shoe market. Competition is wonderful. That said, Fila will have a tough time catching up to Vibram insomuch as figuring out the ins and outs of manufacturing fully functioning toe shoes. Maybe my blathering above will help point them in the right direction (emphasis on "maybe")."...

Video Review — Fila Skele-Toes

Source : BirthdayShoes.com
The Fila Skeletoes.. look similar to Vibram Five Fingers ?
They are certainly priced right at $59 for Men and Women and $49 for kids.

Under the Hood

In the photo above, the upper material looks like Neoprene, but it is not. Skeletoes are made of four-way stretch, two ply nylon. They have a bungee cord for ease of entry and velcro straps for a customized fit. They have a multi-purpose slip-resistant rubber outsole.
There are two things that really differentiate this product from Five Fingers:

The bottom sole of the Skeletoes do not cover the top of the toes as this might infringe on a Vibram patent.
Skeletoes incorporate what they call an EZ slide feature that combines the smallest two toes for ease of entry. For some people that have issues with their toes and can't wear Five Fingers, this feature alone might make the Skeletoes an attractive option. Our contact claims testing shows that Skeletoes were much easier to put on than Five Fingers.

Availability

The expected release date for the Fila Skeletoes is February 1st, 2011. Our friends over at Comet Shoes are taking orders now!

HappyFeet - Be Happy. Just Run

Never too Old to Run Fast!

2011-03-02T12:49:00.001+08:00

You are never too Old to RUN Fast!... DO Salutes her ! :-)

"Stay Focus... and Count our Blessings... Be Happy Just Run whenever or whatever... " :-)

60 meters, 29.86 seconds, 95 years old. Those are Ida Keeling's winning numbers. The Bronx-born grandma just set a new sprinting record for her age group, making her the world's fastest woman in her 90's. She first broke the record three years ago, after picking up a steady running habit at age 67. Her secret to longevity is twofold: eating breakfast foods for dinner and dinner foods for breakfast. Also exercising. At least the eating part is easy.

HappyFeet - Be Happy. Just Run

U Run with the OMB Challenge

2011-02-27T17:26:00.000+08:00

U Run with the OMB Challenge - A 10km run followed by a 31 storey climb up NTUC Centre! Race Report by FatBird Anthony - http://teamfatbird.blogspot.com/2011/02/ntuc-u-runvertical-climb.html

HappyFeet - Be Happy. Just Run

Tokyo Marathon 2011... iRun . iHappy . iHaveFun!

2011-02-24T06:04:00.001+08:00

♥ 頑張って, GamBatte! ♥

To all my fun loving running friends doing the Tokyo Marathon this weekend, have loads of fun, keep warm and run safe. :-)

Tokyo Marathon a narcissist's delight

Tokyo Marathon : ' I think we succeeded because we reached out to the inherent narcissism in people . Everyone, not just top athletes, like to see themselves trying hard and producing good results. If you consider the Tokyo Marathon as a stage, everyone involved--runners, organizers, people cheering on the streets--are all actors starring in a performance. " * GamBatte, You are All "Stars" on SunDay! :-)

Tokyo Marathon 2011 - iRun

The World's Most Advanced Mobile Social Media Studio

" The Tokyo marathon project is turning out to be quite an emotional experience, bringing about real change in my outlook upon life and what I’m doing here..... "

"The key seems to be to enjoy it, to have fun with your running – and that’s what I’m doing. I’m not particularly interested in running official ultra-marathons. Instead I’d rather find my own way to use this sport in a creative, exciting and original way...."

Read More TameGoesWild....

HappyFeet - Be Happy. Just Run

4ge ( 2 3 * 0 2 ) = 4 6 ?

2011-02-23T00:22:00.002+08:00

" A man is not OLD until regrets take the place of dreams."

John Barrymore

HappyFeet's ( 2 3 * 0 2 ) Happy Run . 23Feb 2011

" As you get older three things happen. The first is your memory goes, and I can't remember the other two..." ~ Sir Norman Wisdom ~

" I don't feel old. I don't feel anything till noon. That's when it's time for my nap."

~ Bob Hope ~

" Age is an issue of mind over matter. If you don't mind, it doesn't matter. "
~ Mark Twain ~

HappyFeet - Be Happy. Just Run

“NEVER GIVE UP” and "YES I CAN"

2011-02-20T15:26:00.000+08:00

Against all odds on the highways of America, Terry Hitchcock, in 75 days, carved his name into the history books as perhaps one of the most famous long distant runners of our times by running the equivalent of a marathon each day for 75 consecutive days – over 2,000 miles. An only child raised by his grandparents, Terry rose from valleys of discouragement and despair to the pinnacles of success.

“I firmly believe human beings can accomplish anything they put their minds to. All they need to get started is
someone to show them it’s possible.”
- Terry Hitchcock

HappyFeet - Be Happy. Just Run

DO you still have DREAMS?

2011-02-19T08:38:00.003+08:00

Based on a true story

What do people live for ?

For missing someone ?

For keep living?

For live longer?

Or for leaving ?

These 5 Taiwanese
Average aged 81
One has hearing problem
One has cancer
Three have heart disease
Everyone has degenerative arthritis

6 months of preparation
13 days travelling around Taiwan
1139 kilometers
From north to south
From night to day
For one simple reason

What do people live for?

夢 o DREAMS !

For ordinary people with extraordinary dreams

TC Bank - Dream Ranger
Advertising Agency: Ogilvy & Mather Taiwan
Executive Creative Director : Jennifer Hu
Director：Thanonchai

人為甚麼活著？
為了思念？
為了活下去？
為了活更長？
還是為了離開？

5個台灣人
平均年齡81歲
1個重聽
1個得了癌症
3個有心臟病
每ㄧ個都有退化性關節炎

6個月的準備
環島13天
1139公里
從北到南
從黑夜到白天
只為了ㄧ個簡單的理由

人，為甚麼要活著？

HappyFeet - Be Happy. Just Run

♥ Happy Eastern Valentine's Day, 元宵节快乐! ♥

2011-02-17T16:14:00.004+08:00

♥ Happy Eastern Valentine's Day ! ♥
♥ 元宵节快乐! ♥

Neil Pasricha: The 3 A's of awesome | Video on TED.com

Interesting & heartfelt talk/ sharing Video...

3 secrets (all starting with A) to leading a life that's truly awesome. :-)

Let's savors life's simple pleasures... :-)

**'3 As ' * Attitude * Awarenes...s * Authenticity**

- Neil Pasricha

HappyFeet - Be Happy. Just Run

2013 Qualifying Times (effective September 24, 2011 )

2011-02-17T07:54:00.001+08:00

B.A.A. to Offer Fastest Qualified Runners Early Acceptance into 2012 Boston Marathon With New Registration Process

BOSTON – The Boston Athletic Association (B.A.A.) announced today a change in its registration process for the Boston Marathon, allowing the fastest qualifiers to enter the earliest and with a rolling admission system while also offering all eligible runners an increased registration period. The changes in registration are a response by the B.A.A. to greater than ever demand by runners to gain entry into the Boston Marathon and culminate more than three months of analysis, including input from the running industry. Rather than accepting runners who have met the qualifying standards on a first come, first served approach, a more systematic, performance-based process will be employed.

2013 Boston Marathon

For the 2013 Boston Marathon, in addition to the new “rolling admission” process for registration which will be in effect for the 2012 Boston Marathon, the B.A.A. will adjust the qualifying times by lowering them by five minutes from the times which have been in effect in recent past years. The adjusted qualifying times will go into effect on September 24, 2011, and are as follows:

2013 Qualifying Times (effective September 24, 2011)

Age Group	Men	Women
18-34	3hrs 05min 00sec	3hrs 35min 00sec
35-39	3hrs 10min 00sec	3hrs 40min 00sec
40-44	3hrs 15min 00sec	3hrs 45min 00sec
45-49	3hrs 25min 00sec	3hrs 55min 00sec
50-54	3hrs 30min 00sec	4hrs 00min 00sec
55-59	3hrs 40min 00sec	4hrs 10min 00sec
60-64	3hrs 55min 00sec	4hrs 25min 00sec
65-69	4hrs 10min 00sec	4hrs 40min 00sec
70-74	4hrs 25min 00sec	4hrs 55min 00sec
75-79	4hrs 40min 00sec	5hrs 10min 00sec
80 and over	4hrs 55min 00sec	5hrs 25min 00sec
*Unlike previous years, an additional 59 seconds will NOT be accepted for each age group time standard.

Registration for the 2013 Boston Marathon will begin on Monday, September 10, 2012.
“As the number of qualified runners has increased combined with greater demand to run the Boston Marathon, our new registration process enables those who qualify by the greatest amount of time to have the longest period to enter,” said Tom Grilk, B.A.A. Executive Director. “Our new registration process takes into consideration the many comments we received from runners this past fall and winter, most of whom urged the B.A.A. to institute a system which recognizes athletic performance above all else.”
Additionally, to recognize and to encourage longtime Boston Marathon entrants, the B.A.A. will allow those who have met the qualifying times and who have finished the last ten consecutive Boston Marathons to enter anytime during the registration period. Currently, there are approximately 500 runners who have run 10 or more consecutive Boston Marathons.
The B.A.A. last adjusted the qualifying times for the 2003 Boston Marathon, relaxing times for runners who were 55 years old and older. The last time the qualifying times were made more stringent was for the 1980 Boston Marathon.
The 2011 Boston Marathon reached its maximum field size of qualifiers faster than any previous year when qualifiers rushed to fill the race and the qualified field closed in eight hours, three minutes.

2012 Boston Marathon

For the 2012 Boston Marathon, registration will extend for two weeks, beginning on Monday, September 12, 2011 and continuing until Friday, September 23, 2011. The qualifying times for the 2012 Boston Marathon will not change from recent past years since the standards had been previously announced and have been in effect since last September. However, the new registration process addresses the increased demand among qualified runners to participate in the Boston Marathon and will accommodate those who are the fastest qualifiers first.
Registration will occur on a “rolling admission” schedule until the maximum field size is reached, beginning with the fastest qualifiers. On the first day of registration for the 2012 Boston Marathon, those who are eligible for entry by having met the qualifying standards for their age and gender group by 20 minutes or more will be able to enter on the first day of registration (September 12). On the third day (September 14), registration will open for those who have met their qualifying standards by 10 minutes or more. On the fifth day (September 16), registration will open for those who have met their qualifying standards by five minutes or more. During this first week of registration, applicants will be notified as they are accepted and their qualifying performance verified.
If the field size is not reached after the first week and additional space remains, then registration will open to all qualifiers at the beginning of Week Two (September 19) and those who have met the qualifying standards by any amount of time will be able to apply for entry. The application process will remain open for the entire week, closing on September 23. At the conclusion of Week Two, those who are the fastest among the pool of applicants in their age and gender will be accepted. Accepted athletes will be notified on September 28.
If space remains available after this two week process, registration will remain open to any qualifier on a first come, first served basis until the maximum field size is reached.
The field size for the 2012 Boston Marathon will not represent a significant increase from the most recent years.
Registration Process for the 2012 Boston Marathon

Date	registration opens for runners with times...
September 12, 2011	20 min., 00sec. or more below their qualifying time (based on age/gender)
September 14, 2011	10 min., 00 sec. or more below their qualifying time (based on age/gender)
September 16, 2011	5 min., 00 sec. or more below their qualifying time (based on age/gender)
Second Week
September 19, 2011	All Qualified Runners
September 23, 2011	Registration closes for qualified applicants
September 28, 2011 (appx)	Qualifiers from entry during second week of registration are notified of their acceptance.

If the field is not filled at the conclusion of the two weeks, then registration will remain open and qualifiers will be accepted on a first come, first served basis until the maximum field size is reached.

HappyFeet - Be Happy. Just Run

Happy Valentine's Day to YOU! :-)

2011-02-13T20:40:00.007+08:00

If more friends are like you, there will be more smiles, more adventures, and more friendships in this world.

There will be more people who will dream of Running free, more happy runners and more marathoners.. there will be more sounds of laughter and more people will get to know that Running can be so Fun, Exciting and Fulfilling.

YES, i am referring to YOU, all my good running friends! :)

Happy Valentine's Day to you, my wonderful friends. :-)

More Than Words... Yes ..also show it and let them know how you feel... :-)

Many times. it's about the Right TIMING...:-)

DO's FACEBOOK

This is Serious Valentine Overloading!!

HappyFeet - Be Happy. Just Run

HappyFeet's " SQ " (o ) Run. 12.02.2011

2011-02-12T14:36:00.007+08:00

HappyFeet started her " SQ" run from her nest for the Zoo early in the morning. Rather uneventful till she reached old upper thomson road, met and exchanged greeting with many of the Animiles Runners, (SC,Anna,Lieu, Alan and more) returning from "pre dawn raids" . Also, saw Ashley and Charlotte doing their "ninja" training run there too.

At Seletar Reservoir, a young sporty runner in his "huaraches" saw HappyFeet heading toward the zoo, and mentioned to her that the mandai road running paths to the zoo are blocked by many fallen trees and still accessible by using the main road! HappyFeet smiled and said , " Okie ..Thanks! " and continued toward the Zoo direction.

And true, the running path was blocked, she ran along the side of main road before she decided that it was not wise to run with her back facing the on-coming Bike terrors and Big Road monsters. :P She U-Turned toward the Sembawang road direction. HappyFeet did not managed to visit her "friends" at the zoo. :(

Reached the Mandai/ Sembawang road junction, decided that she has never ran on the other side of the road and crossed over and continued her run down sembawang road.

Then HappyFeet saw the fast water flowing down this canal, and there was a running path next to the canal , she ran with the "flow" . She was very glad that she did, the canal run was quite scenic .. clear and clean water, people fishing there and also, a man in the canal harvesting the aqua plants ! Next time, she will go back with her LX3 to capture those scenes.

This detour led her to Lentor Road and she ended her "SQ" run after looping round the Bottle tree Park. Distance Covered 27km ... Opps.. 8km short. DO is satisfied , but HappyFeet is not so "happy" with continuous concrete pounding! :) Tomorrow 's 25km trail run will make her more happy. :)

HappyFeet's "SQ" Run Update: * 13.02.2011 *

HappyFeet did her 2hr plus "happy-a wondering", hopped, slipped and slided from MR to Bukit Timah Hill Area . Landed herself at Bukit Timah Food Centre( near Toh Tuck Rd), had a yummilicious bowl of Mee Pok Dry, a sinful plate of very black fried carrot cakes and waited 15mins for a cup of Kopi -C! This is what's Running about.. RUN To EAT! Be Happy. Just Trail Run! :)

HappyFeet's "SQ" Run Update: * 14.02.2011 *

HappyFeet celebrated Valentine's doing the MR 10.5k trail loop this evening... She run free like a child again, completely relaxed and at peace, and so in touch with her primitive nature. She feel so recharged and energized now. She congratulates her Valentine's date, Dennis who completed his virgin trail run in his VFF too. :-) Haha... okie the "SQ " trial runs finally done! :-)

HappyFeet's " SQ" (*o* ) Run is a series of back to back " SunDown Qualification" personal trial runs over 3 days to determine whether her body, mind and soul is ready to take on the Sundown 2011, 100km Ultra marathon challenges. :)

HappyFeet - Be Happy. Just Run

HappyFeet's " SQ " (o ) Trial.

2011-02-11T11:11:00.008+08:00

HappyFeet's Sole&Soul " SQ " - SunDown 100km Ultra Marathon Personal Qualification Trial.

" It is confidence in our bodies, minds and spirits that allows us to keep looking for new adventures, new directions to grow in, and new lessons to learn - which is what life is all about. " - Oprah Winfrey, Oprah Magazine, May 2004

SunDown 100km UltraMarathon Details.

Hope HappyFeet can pass his own " SQ " ! :-)

HappyFeet - Be Happy. Just Run

LOVE but Remember to Sweat too!

2011-02-11T06:51:00.001+08:00

" Based on California Fitness survey, many of us tend to * put on weight * during dating since couples go on dinner dates and tend to indulge in chocolates and cakes. " Wah... Datings make Us FAT!! ... GO Love but remember to SWEAT too on V-Day ! :P

Saturday / Sunday 12th and 13th February 2011.
Raffles Club from 2 to 5pm
At the L...ove & Sweat camp, couples will get to do full body condition with abs, butts & chest.

1. Partner Resisted Squats- Static or Dynamic
2. Partner Resisted Plank Circuit
3. Partner Resisted Stationary Lunges- Static or Dynamic
4. Partner Push-up-Row Combo
5. Partner Stretch and Pull.....

PAR-Q Warning: Remember not to indulge in too much Chocolates and Cakes just before you do the LOVE& SWEAT exercises. Not Nice for couples to puke undigested Chocolates and Cakes on each other hor!! Haahaa.. :P

"Happy Valentine's Day. Eat Safe !"
HappyFeet - Be Happy. Just Run.

"The Morning After Run".. the newly discovered MR trail route.

2011-02-08T05:34:00.005+08:00

HappyFeet loves this newly discovered short stretch of trail route so much, she went back with a camera last evening.

This short stretch of trail route is so serene, peaceful and remote. One can hear the sound of water flows from the nearby stream. Also, the rustlings of the dry leaves as the nature little creatures hurried into their hiding as we approached them. It was love at first run for HappyFeet with her and her tranquility!!

Dennis ( Half past Six runners) was so kind to map the trail to complement the photos.

"The yellow line is Prunus Trail (used for the MR Ultra).

The green line is the Venus Trail used by most to get from the Venus carpark to the HSBC Treetop Walk.

The red line is a 11.37 km route which includes the Venus Loop & the Northern Trail. Where the red line meets the green line is the stream with the small wooden bridge." - Dennis

Why is this run called "the morning after run"... well, you will have to ask my "FUn" buddies @ Harry's! :P That's another story for another day! :-)

Slideshow

So Peaceful and Serene..hear sounds of the water flow and nature.

Barefoot Trail Walker! Met this Japanese man who was doing the MR northern trail route BareFoot. Told me that it was his first time doing BareFoot on trail. haha... Lot of Ouch ..Ouch... he said. But, next time he might be wearing VFF, he asked me where to buy the VFF. :P
DO Salutes for him good endurance and positive attitude, he was smiling all the time, regardless! :)

HappyFeet - Be Happy. Just Run

Are we born to run?

2011-02-07T09:28:00.007+08:00

Some of the best long distance runners live and race here…everyone who finishes the Copper Canyon Ultra-marathon wins 500lbs of corn. Enjoy the footage of these super athletes in their loin cloths and sandals. :)

Christopher McDougall: Are we born to run? | Video on TED.com 15min talk by the author of Born to Run

NOTE: Before you take off in your brand new Vibram Five Fingers, seriously consider going barefoot first. Build stronger feet and diminish your risk of injury. http://birthdayshoes.com/how-to-transition-to-running-in-vibram-five-fingers

Is Less More?
From the November 2010 issue of Runner's World
By Bob Parks

- Fueled by the barefoot-running craze and the success of the FiveFingers, a new crop of "minimalist" shoes has emerged, heating up the debate over what we should wear on our feet—and what the running shoe of the future will look like.

HappyFeet - Be Happy. Just Run

Man runs marathon every day for a year

2011-02-06T12:46:00.004+08:00

Source : CNN, February 6, 2011

(CNN) -- He already holds the honor of being the only person to complete 20 Iron Man triathlons in a single year, but now Belgian athlete Stefaan Engels has claimed another world record by running 365 marathons in as many days.
Engels completed his year-long mission at the Carretera de les Aigues race in Barcelona on Saturday.
The "Marathon Man" has covered a distance of 9,569 miles (15,401 kilometers) since setting off from his home town of Ghent on February 5, 2010, participating in races in Spain, Portugal, Canada, Mexico, Britain and United States, as well as several in his native country.
The 49-year-old has smashed the previous record of the most marathons run in one year, which according to the Guinness Book of World Records was held by 65-year-old Akinori Kusuda -- who ran 52 consecutive races in 2009.

I don't regard my marathon year as torture. It is more like a regular job
--Stefaan Engels

But in a statement on his official website, the former graphic designer played down his amazing feat.
"I don't regard my marathon year as torture. It is more like a regular job. I am running just as Joe Average goes to work on Monday morning, whether or not he feels like it," he said.
"I don't always feel like running, but when I am done, I take a shower, have some physiotherapy for an hour, and that wraps up my day."
Engels suffered from asthma as a child and was told he would never be able to do exercise. It was then that he decided he would start running the grueling 26.2-mile (42.195 kilometers) discipline.

He said he hopes to inspire others to take up exercise and has encouraged people to run marathons with him in the past.

CNN Report.
ESPN Report

HappyFeet - Be Happy. Just Run

新年快乐 ! * 金兔迎春 *

2011-02-01T05:36:00.001+08:00

DO(*o*)HappyFeet wishes you and your family a very Happy, Healthy and Blessed Lunar New Year !

HappyFeet - Be Happy. Just Run

DO's "Happy ButterFly "!

2011-01-31T20:58:00.004+08:00

DO's SOP Contest Entry title : * Happy ButterFly. *
" Happiness is a butterfly, which when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you."

To Support DO's Happy ButterFly Entry in this contest.

Friends, please do the following steps:
1. Like SOP http://www.facebook.com/SOPSG
2. Like the Butterfly Photo by entrant David Ong http://on.fb.me/fpzbqL

The winners will be decided by you and by SOP's judges. It's that simple!!

SOP is holding its inaugural Point & Shoot Photo Contest for amateurs and we want you to be involved. As long as you own a compact camera or mobile phone camera (let's face it, who doesn't?), you're eligible to participate! More details of the SOP First Point & Shoot Photo Contest here.

HappyFeet - Be Happy. Just Run

GREAT OCEAN ROAD MARATHON 14-15 May 2011

2011-01-31T12:48:00.006+08:00

“The Great Ocean Road International Marathon on the world-famous Great Ocean Road is our backyard. We share a strong belief and passion for our coastline and, after having supported numerous local and coastal sporting community groups, we were looking to align ourselves with a major event that was not only seen to be local but also have a strong interstate and international flavour. " GREAT OCEAN ROAD MARATHON IN WORLD'S BEST
Team WIMoHAdo ( Winston, Mohan, Hazel and DO ) will be Ready for GOR!! But, will GOR be ready, let's rocks and wake up that sleepy and quiet Aussie town!

Top-10 Tips for Running a PB Marathon @ Great Ocean Road Marathon Australia! hahah... Very Detailed & Interesting .. http://www.youtube.com/watch?v=yMHk4WqnUeA :-)
DO will start his training preparations for this hilly scenic GOR adventure!

HappyFeet - Be Happy. Just Run

THE PUTRAJAYA TWILIGHT CHALLENGE 2011.

2011-01-30T20:23:00.002+08:00

" THE PUTRAJAYA TWILIGHT CHALLENGE 2011.

We believe running should be fun; it shouldn’t be all about how fast we can run.

The PTC2011 is not a race. There is no big prize money at the finish line, no award giving ceremony.

It’s simply for runners who find joy in just being able to run!" - Shanaz and Irwan ( The Marathon Shop ) -

Such a Friendly and Fun NO Frills Run event. Many Thanks to Irwan and Shanaz for organizing the event.

DO FaceBook Album

HappyFeet - Be Happy. Just Ru

DO's Happy Bunny!

2011-01-26T10:33:00.008+08:00

DO's own HappyBunny... not as great Looking as HappyFeet but Cute hor ! :P

* 新年快乐 , 金兔迎春 *

You can make your Own Happy Bunny, just follow her instructions http://www.yokebakery.com/diy/tag/chinese-new-year-cookies-singapore/

Thanks PS Sim for the link.

Hope you have better success and more pretty Bunnies than DO.

Suppose to do 4 sizes, DO can't even handle the largest size!

Anyway, DO's HappyBunny is not Pretty at all and too F4T, but i Like! :)

HappyFeet - Be Happy. Just Run

Power Yoga Moves

2011-01-25T14:29:00.004+08:00

VIDEO: Power Yoga Moves Runner's World

Take 10 minutes to strengthen key muscles for better running this spring.

Passion is her Life.

2011-01-24T12:14:00.009+08:00

From DO(*-*) F4T ( Food For Thought. )

“If there is no passion in your life, then have you really lived?"

“If you can't feed a hundred people, then just feed one.” - Mother Teresa

DO salutes Ms "SunShine" Celene Loo , founder of * Giving Bread.* The name says it all; the charity collects bread and distributes it to the less fortunate and elderly, such as those living in cage homes.

Website : http://www.givingbread.org/

FaceBook : http://www.facebook.com/pages/Giving-Bread/172812626071662

Celene, A Woman of Substance " breathing a genuine sense of charity, with a huge heart and a very profound sense of humility. "

http://www.womguide.com/meet-the-contributors/whats-for-dessert/giving-bread

"SunShine" Celene Loo is truly living her life with Passion and Running "Marathons" with her Heart of Kindness."
DO(*-*) F4T ( Food 4 Thought )

HappyFeet's Sole&Soul Run - " Greeting the Sun 2 ! " 22Jan2011

2011-01-22T14:27:00.006+08:00

HappyFeet's Sole&Soul Run was first mooted on the 01Jan2011 for DO to rediscover his passion for running.

Just Run with his heart(soul) to allow time for his own reflection/thoughts or simply just run to be happy .

Run as far as his soles can and want, at his own comfortable pace. Be himself , Be Free, Be Happy.

"Greeting the Sun 1" http://www.facebook.com/album.php?id=543752955&aid=266928 was a interesting and beautiful experience, the waiting and then seeing the beautiful Sunrise at Punggol Beach was priceless memory . That's how he fell in love with running a long time ago!

HappyFeet will continue to do more Sole&Soul Run such as "greeting the sun", whenever his heart desires and her soles can and want to.
HappyFeet - Be Happy. Just Run

Moments that make you feel so damn "OLD" !

2011-01-20T05:39:00.005+08:00

Moments like this, will make you feel damn OLD!

He was running till his heart nearly popped out while this pretty babe was just happily waving her little handkerchief and was jogging effortlessly beside him!

That's Life! Do you want to run hard or just run " Swee" har? haha... :)

Be Happy. Just Run.

Young HappyFeet would have ask for her hanky to wipe his sweat and also for her hands, so that they can stroll lomantically to the Finish line hand in hand !

Stupid Old DO ran so hard for WHAT! hehe... :D

"DO跑的就要死, 美女高兴翼翼地挥舞着她的小手绢慢跑"

快乐。开心跑。

Happiness is an Attitude!

2011-01-18T21:32:00.004+08:00

"Happiness is an Attitude. We either make ourselves miserable, or Happy and Strong. The amount of work is the same."

-- Francesca Reigler
You have the Choice. Be Happy. Just Run.

She is definitely a Runner! A Pretty Runner!

2011-01-18T06:33:00.004+08:00

I'm a Runner: Elisabeth Hasselbeck

This cohost of The View loves running for all the ways it benefits her life.

By Rebecca Rothbaum

Image by Michael Lavine From the January 2011 issue of Runner's World

Right, people look at it as a way to lose weight, rather than a means of relaxation or overall health.
"And it can certainly speed all of those things. On any given day your run can mean something different to you. On Monday it's training for a race, by Tuesday it's a means of transportation, by Wednesday it's because I feel I need to break a good sweat. It progresses and it changes, I believe. It's great to focus on why you're out there, but it's also okay to run for no reason and just because you love it." Yes, it's Okie to run for no reason . Be Happy. Just Run.

Do you love it ( Running)?
"I love it! I love what running does for me. I love the time that I get just to think. I love that I'm pushing myself be it on a treadmill or in the park. I love that time. And I don't know if it's that line of the family gene. But I absolutely love it. I don't always love getting up in the mornings to do it, but once I'm going, I'm in love with it."
Elisabeth Hasselbeck

Certified Citizen CPR Life Saver.

2011-01-16T16:45:00.000+08:00

DO is now a certified Citizen CPR Life Saver! Also, had a good introductory brief on the proper use of the automated external defibrillator or AED... let hope he can remain Cool headed and apply what he learned today when the real need arises.

“If there’s not a bystander around to do CPR and use an [automatic external defibrillator] if one’s available, that dramatically increases the chances that person’s not going to survive,” he said. “The real goal of CPR is to keep the brain alive before we can get the heart started again.”
Effective CPR provided by a bystander immediately after sudden cardiac arrest can double or triple the chances of that person’s survival, but less than a third of victims outside the hospital receive it, according to the American Heart Association, which like the Red Cross provides CPR training to individuals and employers.
Among the biggest changes in CPR training in the last five to 10 years: The introduction of automatic external defibrillators (AEDs), small user-friendly machines now available at airports and other public places that can restore normal heart rhythm to a heart beating abnormally, as an integral part of the curriculum. The Red Cross no longer advises rescuers to check adult victims for a pulse before starting chest compressions — only for breathing. CPR for infants has been simplified. And due to research on blood-flow restoration, the standard recommendation for CPR cycles is now for 30 compressions and two rescue breaths instead of the 15 compressions advised earlier this decade. "

American Red Cross CPR Guidelines

Nature's Beauty and Patience.

2011-01-15T12:08:00.001+08:00

"Adopt the pace of nature, her secret is Patience."

- Ralph Waldo Emerson

It's Amazing how a good run with Nature can revitalizes and recharges the Body & Soul. Oh.. not forgetting the good foot massage for the Sole too. Be Happy. Just Run.

Love Your Dog!

2011-01-12T07:38:00.000+08:00

" If your dog is FAT, you're not getting enough RUNS ! "

Be Happy. Love Your Dog. Just Run.

- HappyFeet

西施公主 - Another HappyFeet's Close Encounter of the Doggie Kind @ Newton 30km Race 10.10.10

Shih Tzu.. http://en.wikipedia.org/wiki/Shih_Tzu

HappyFeet Sole&Soul Run - Greeting the Sun! 08Jan2011

2011-01-08T11:37:00.010+08:00

"Each golden sunrise ushers in new opportunities for those who retain faith in themselves, and keep their chins up.... Meet the sunrise with confidence. Fill every golden minute with right thinking and worthwhile endeavor. Do this and there will be joy for you in each golden sunset."

- Alonzo Newton Benn

DO Facebook Album

Wishing Everyone a Happy Running 2011

2010-12-31T14:25:00.002+08:00

HappyFeet wishes everyone a Happy Running 2011. :)
" New Year's resolution is something that goes in one Year and out the other."

Yo.. So No Worries . Be Happy. Just Run. :)

NB Real Run 2010

2010-10-19T10:47:00.001+08:00

"Nothing is easy about finishing a REAL Run! "

Special I-Run With Lose2win participants 21Sept10

2010-09-24T09:14:00.001+08:00

Army Half Marathon / Singapore Bay Run 2010

2010-09-16T08:40:00.001+08:00

Team FatBird @ Yellow Ribbon Prison Run '10

2010-09-05T14:04:00.005+08:00

OKF's FlightZONES@Playground #05 29Aug10

2010-08-29T12:43:00.002+08:00

DO Running Journal

How to Train for Your First 50K Ultra-Marathon!

Launch of Wheelathon360

SAFRA Singapore Bay Run & Army Half Marathon 04Sept2011

" Running is all about being Better than yourself. " - Anne Date

6 Yoga Poses to Improve Your Running

"Love hills and they will love you back." :-)

This Way Up

MILO Marathon the Elimination Race , Manila - 31July2011

Marina 21K - 23July2011

Singapore Cancer Society Race Against Cancer - 10July2011

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

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

Y Treks : "CHOO CHOO Trek " - 4June2011

Run LiGHT!

The Perfect Form

The Perfect Form

10 Reasons Running Is Good for You

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

Build Bone

Think Fast

Stay Sharp

Sleep Tight

Sneeze Less

Breathe Easy

Live Longer

Carbo . Laughter . Friendship in Black & White. - 25May2011

It's Your Turn, Cheer to Inspire -" Matthew Awyong" !

Matthew Awyong

GREAT OCEAN ROAD MARATHON 14-15 May 2011

Did 3 events at the Great Ocean Road Marathon weekend: The Marriner's Lookout Run- 6.5 km, Paradise & Return Race- 14 km on 14 May, and Great Ocean Road Marathon- 45 km on 15 May. It was a fun and interesting "Running Holiday" with Winston, Hazel and Mohan.

Barefoot Running Style & The Barefoot Professor: by Nature Video

The Barefoot Professor: by Nature Video

Kara Goucher 's Running 101 .

6 Training Tips to Help You Speed Up

6 Training Tips to Help You Speed Up

#1 Way to Run Faster: Be Efficient

#2 Way to Run Faster: Work Smarter, Not Harder

# 3 Way to Run Faster: Vary Your Training

#4 Way to Run Faster: Eat Right

#5 Way to Run Faster: Affirm Yourself

# 6 Way to Run Faster: Be Serious About Rest

Ops NightHawk's FlightZONES #07 - 24Apr2011

North-Eastern Wetlands & Trails - 22Apri2011

A Night Run Event Best to be Forgotten!

Thinking Outside the Shoe: A Conversation About the Barefoot/Minimalist Movement

" Run Like Hell "@ Zoo. Track 15. Gansa Trail Run 09Apr2011

10 best places to run in Singapore.

1. MacRitchie Reservoir Loop

Don't suffer the hills of Henderson Waves alone, call along running buddies. 2. The Southern Ridges Trail

3. Keppel Bay

A popular route for runners working in the CBD area. 4. Singapore River

5. Fort Canning Park

The beaches of Sentosa are ideal for barefoot runners. 6. The Beaches of Sentosa

7. Pasir Ris – Changi Beach

Head east for a long, leisurely run. 8. East Coast Park

The beauty of this picturesque waterside route will keep you going. 9. Kallang – Tanjong Rhu

10. Changi Beach Park

Run with Orang Asli – A Trail Run 03Apr2011

What running shoes should you wear? The myths busted.

History

(A) Pronation is consistently predictive of injury.

(B) All individuals should be aligned identically (i.e. ‘normal’ or ‘neutral’).

(C) The wet foot test (i.e. foot shape) is predictive of dynamic function.

(D) Running shoe technology will actually achieve what it claims to.

Summary

The future

Conclusions

Twilight Ultra Challenge 2011 26 - 27 Mar 2011

Twilight Ultramarathoner Hazel : " Awesome run last night/this morning!! Great job Ben!! and your support crew was just fantastic!! This has gotta be one of the most well organised races :))" :-)

Run Like Hell - Rifles Range Trail Run 20Mar2011

HappyFeet's Sole&Soul Run - " Greeting the "Super Moon". 19Mar2011

Operation NightHawk 2011: The First Night - 18Mar2011

Ops NightHawk's FlightZONES #01 13Mar2011

Scott Jurek, the Ultimate Ultramarathoner.

HappyFeet's F4T : Confucius says....

The Essentials of Barefoot Running.

Check Your Form

Don't suffer the hills of Henderson Waves alone, call along running buddies.
2. The Southern Ridges Trail

A popular route for runners working in the CBD area.
4. Singapore River

The beaches of Sentosa are ideal for barefoot runners.
6. The Beaches of Sentosa

Head east for a long, leisurely run.
8. East Coast Park

The beauty of this picturesque waterside route will keep you going.
9. Kallang – Tanjong Rhu

**'3 As ' * Attitude * Awarenes...s * Authenticity**

HappyFeet's " SQ " (o ) Run. 12.02.2011

HappyFeet's " SQ " (o ) Trial.

Friends, please do the following steps:
1. Like SOP http://www.facebook.com/SOPSG
2. Like the Butterfly Photo by entrant David Ong http://on.fb.me/fpzbqL

-- Francesca Reigler
You have the Choice. Be Happy. Just Run.