Aug 19, 2018 - doing so, you will burn out quickly and have barely enough energy to ... often have the tendency to lean
19 August Gardens By The Bay East #WeRuntheWorld | #ShapeRun
HANDBOOK
SideStep theSe running miStakeS These 10 common boo-boos make running more tiring than ever.
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While running is energy-zapping, it shouldn’t leave you worn out all the time. Watch out for these common mistakes.
Wearing Worn-out ShoeS
Proper footwear is something many of us take for granted. One of the most common mistakes is failing to realise that shoes will wear out based on how much you run in them, and not just how long you’ve owned them. Having said that, your build and the type of exercises you engage in matter too. The loss of cushioning plus wear and tear of the soles can make running more tedious or worse, lead to injuries. According to Dr Ben Tan, author of Run for Your Life!: the Complete Marathon Guide, you should change your shoes when they have covered around 800km, or every six to 12 months.
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Starting off too quickly
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adopting the Wrong running form
Pacing yourself is important, especially when it comes to long-distance running. It is tempting to go fast at the start of your run when your legs are fresh. But by doing so, you will burn out quickly and have barely enough energy to complete your last few kilometres. Start your run at a slow and comfortable pace before picking up speed. You may need a couple of sessions to find the pace that suits you best.
Pay attention to the way you swing your arms. They should be around waist level and bent at 90 degrees. Swing your arms back and forth rather than side to side, while keeping your posture upright. It may be tempting to slouch when fatigue sets in, but that only will lead to tension in your neck, shoulders and back, making it even more dreadful to run.
4
loSing control When you go doWnhill
Taking a breather at the downslope? It could be bad news for your knees and joints. People often have the tendency to lean forward too much and overstride when they are going downhill. The impact from overstriding places tremendous stress on your knees, hips and ankles. Try leaning forward just slightly and taking short and quick strides, keeping your pace as consistent as possible.
5
Wearing the Wrong clotheS
Get comfortable in your running outfit by dressing for the weather. For Singapore’s temperature, choose lightweight and breathable materials that are designed to wick moisture away from your body. A regular cotton tee will trap heat and sweat, which makes you feel uncomfortable. And when it comes to sports bras, 80 per cent of women are wearing the wrong size, says Dr Tan. As sizing varies across brands, it’s best to try on one size up and down your
regular sizing, to be sure. The rule of thumb: You should be able to slide two fingers under each strap and one finger under the base band on each side. Ensure that the bra isn’t wrinkled anywhere or cutting into your skin. Hop around on the spot to make sure you feel supported the bra shouldn’t ride up or twist around.
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Skipping reSt dayS
More isn’t necessarily better when it comes to running. If you’ve signed up for multiple races and make yourself train every day, that may drain you and impede your progress. You may also find your interest in running start to wane. Suddenly, running becomes a chore. Your body requires ample rest to perform better. Give it time to recover to prevent common overuse running injuries like shin splints. A general guideline for beginners is to start running thrice a week. More seasoned runners can run five to six times a week. On non-running days, consider doing low-impact crosstraining exercises such as swimming or cycling. Alternatively, hit the gym for some resistance training and core strengthening.
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eating too little or too much
What you eat before and after your run can have a huge impact on your performance and recovery. You need fuel to keep your legs moving, so it’s not a good idea to run on an empty stomach. But running before your food has completely digested may cause you to feel sluggish. It’s best to have a balanced meal containing carbs, protein and healthy fats three to four hours before a run. A quick recovery snack post-run is also important to replenish your energy levels and facilitate muscle repair and recovery.
TExT claudia tan PHOTOS 123rf.com
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Sitting doWn right after running
Don’t forget to cool down properly after your run. You can also engage in foam rolling exercises to ease the tension in your muscles for quicker recovery. Many of us are guilty of plonking ourselves down on a chair after a long run. This will cause your muscles to stiffen, and you may find your legs aching for days after, hindering your performance at the next run.
9
liStening to an ineffective playliSt
Yes, your choice of music matters when it comes to your runs. A study by the British Association of Sport and Exercise Sciences suggests that music with motivational qualities can improve physical and psychological performance by 15 per cent. Music is also able to reduce your perception of fatigue, and stimulate better performance. If your tunes aren’t spurring you on, it’s time to find a new playlist.
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failing to SWitch thingS up
Running can be extremely tiring if you aren’t enjoying yourself. Alternate between different types of runs like slow, recovery runs and fartleks to ensure your training is varied and stays exciting. Another great way to make running less dreary is to find new trails to explore. You can even ask a buddy along! Running will feel much more effortless when you are having a good time.
skechers special
DRESS FOR SUCCESS
Crush your fitness goals in style with the perfect outfit from Skechers.
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t has been proven that what you wear can influence your performance – whether at work or at a job interview – and the same goes for your exercise routines. Choosing the right workout wear is the first step to achieving your fitness goals. You should be thinking about how comfortable the material is, what kind of support is given and how versatile it can be. From quality sports bras and gorgeous printed leggings, to running shoes and lightweight trainers, the wide variety of shoes and apparel at Skechers will please any fitness buff, no matter what your favourite sweat sessions are.
skechers special
To sTarT an acTive lifesTyle
With these basics, bring fitness and wellness back into your life – starting with low-impact walking, stretching, and maybe clocking those 10,000 steps? FOOTWEAR Skechers Women’s YOU by Skechers ($109) ● This stylish footwear ticks all the right boxes for a pair of walking shoes. Quick and easy to slip on, the soft woven knit fabric and stretchy collar offer both comfort and flexibility, plus optimal support that you’ll need for long distances. SPORTS BRA Skechers Women’s Sports Bra ($49) ● The dreamlike marbled print adds an elegant touch to this sporty number, while the stretchy fabric and chafe-free design gives maximum range of motion. With removable bra cups, you’ll be able to adjust the level of support that your girls need. BOTTOM Skechers Women’s Marbled Print Legging ($59) ● Made of quick-drying fabric, this matching pair of highwaisted capris with an elastic waistband allows you to bend, twist and stretch your quads, hamstrings and hip flexors with ease. OUTERWEAR Skechers Women’s Hooded Jacket ($69) ● Lightweight and water-resistant, this full-zip translucent jacket is ideal for braving the elements. The functional side pockets are perfect for storing essentials.
skechers special
To run your firsT maraThon Beat the heat in comfy wear, whether you’re doing hill sprints, or training on the track. FOOTWEAR Skechers Women’s GoRun Ride 7 Running Shoes ($139) ● Ideal for both short- and long-distance runs, these legendary shoes boast ultra-lightweight and well-cushioned midsoles for cloud-like treads. Plus, the knit uppers offer great flexibility without discounting on stability. TOP Skechers Women’s Short Sleeve Tee Shirt ($45) ● In a relaxed fit, this colour block dip hem tee is made with a soft material for high breathability. BOTTOM Skechers Women’s Running Shorts ($49) ● A staple for runners at any level, this pair sports an elasticised waist with an adjustable drawcord and a curved hem to allow a full range of motion. Its reflective details make it a solid choice for night runs.
skechers special
To be a cardio supersTar
This chic athleisure look will turn heads at the gym as you go back-to-back on the stairclimber, stationary bike and rowing machine – the ultimate test of endurance. FOOTWEAR Skechers Women’s GoRun Mojo Running Shoes ($109) ● This light, versatile and durable pair will be your best friend in the gym as you hop from the treadmill to the elliptical machine. Besides great traction, the insoles provide plenty of shock absorption to protect your feet, ankles and knees from any impact. TOP Skechers Women’s Running Cropped Top ($49) ● Move freely in this racerback with next-to-skin comfort, high stretchability and optimal ventilation – everything you’ll want for workouts that require tons of movement. It comes with removable bra cups for adjustable support. Bonus points to the ruched midsection that accentuates the waistline while concealing any bulges. BOTTOM Skechers Women’s Ripped Leggings ($55) ● The breathable laser-cut details on the front of these 7/8 leggings add a stylish touch – perfect for gym-to-brunch days. OUTERWEAR Skechers Women’s Cropped Hoodie ($59) ● For a sportier look, layer your outfit with this light jacket featuring mesh details. The awesome ventilation will keep you cool during the sweatiest workouts but warm enough in freezing gyms.
stretch it out TEXT EstEllE low Main PHOTO 123rf.com PHOTOS frEnchEscar lim
Feel the difference in your running after doing these deep stretching yoga poses.
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If you run regularly, doing some form of stretching or yoga between your training sessions is a good idea.
But not just any kind of stretching – focus on your quads, glutes, iT bands (iliotibial bands), hamstrings and hip flexors, as these muscles can get quite tight from running. Stretching helps to release the built-up tension, unlock mobility in your joints, and improve flexibility, which gives you a bigger and easier range of motion. Look forward to that light, limitless feeling with every stride. For your cross-training days and post-run stretching, True Yoga instructor Rohit Mistry shares the most effective yoga poses to do. He even provides modifications for each move, so no matter how stiff you are, you will be able to get a good stretch.
the plan
Do each pose twice, in any order. if any move feels too intense, go for the scale-down option. remember to breathe normally throughout.
1
half shoe lace pose
Targets hamstrings Sit in upright position. Cross left leg over right, supporting left knee with hands. Hold for 30 to 60 seconds. Switch sides.
scale down Sit on yoga block while doing the move.
full shoe lace pose
Targets glutes and IT bands Sit in upright position, legs crossed. Cross left knee over right, so left knee is directly above right knee. Hold for 30 to 60 seconds. Switch sides.
scale down Sit on yoga block while doing the move.
2 4
front lunge
3
half saddle pose
Targets quadriceps in seated position, straighten left leg in front of you. Bend right knee and let right foot rest beside hip, heel facing up. Lie down and extend arms overhead. Hold for 30 to 60 seconds. Switch sides.
scale down Place yoga block under the bent knee to reduce the stretching intensity.
Targets hip flexors, quadriceps, hamstrings and lower back in standing position, take a big step forward with right leg. Bend right knee at about 90 degrees so knee is directly above ankle. Left leg should be straightened, heel pointing up. Keep body upright. Hold for 30 to 60 seconds. Switch sides.
scale down Lower back knee to ground, heel pointing up.
5
standing separate leg stretching pose Targets quadriceps and hamstrings Stand with feet wider than shoulder-width apart, toes pointing forward. Keeping back straight, fold forward and let fingers or palms touch the mat. avoid bending knees. Hold for 30 to 60 seconds.
scale down if fingers can’t touch the mat without bending knees, use yoga block for support.
King arthur pose
Targets quadriceps, hip flexors and deep core muscles Bring left knee in front of wall, right knee bent at 90 degrees in front of you. adjust left shin so it rests against the wall, toes pointing up. Look straight ahead. Hold for 30 to 60 seconds. Switch sides.
6
scale down if this stretch feels too intense, move one step away from the wall.
7
figure four pose
Targets glutes and IT bands Lie on back and bend both knees, feet off ground. Cross left ankle over right knee. Hold right knee and bring it as close to your chest as possible without arching back. Hold for 30 to 60 seconds. Switch sides.
scale down Rest supporting foot on ground.
Race Information Date: 19 August 2018, Sunday Venue: Gardens by the Bay East, 11 Rhu Cross, Singapore 437440
Race Programme Time
Programme
5.15am
Bag Deposit Counter Opens
6.15am
10KM Competitive Start Pen Opens
6.35am
Warm up for 10KM Runners
6.45am
Flag-off for 10KM Competitive (Wave 1)
6.53am
Flag-off for 10KM Competitive (Wave 2)
6.55am
10KM Competitive Start Pen Closes
7.00am
5KM Competitive & Squad Relay Start Pen Opens
7.05am
Warm up for 5KM Runners
7.15am
Flag-off for 5KM Competitive & Squad Relay (Wave 1)
7.23am
Flag-off for 5KM Competitive & Squad Relay (Wave 2 )
7.45am
5KM Competitive Start Pen Closes
8.15am
Post Run Workout by True Fitness
8.30am
Flag-off for 1.8KM Family Run
9.00am
Prize Presentation (Top 3 Winners of 10KM & 5KM)
9.15am
Prize Presentation (Top 3 Teams of Squad Relay)
10.30am
End of Event
- Please note that the programme and flag-off timings are subject to changes.
All runners are encouraged to be at the start arch 30 minutes before flag-off time. Runners who do not start before their respective category’s pen close times will be disqualified, and for safety reasons, may not be allowed to run. Runners must wear their allocated race bib and shoe tag at all times to be allowed into the race pen. Runners competing for top prizes must start in the FIRST WAVE of their respective categories and assemble at the front of the start pen. All results and rankings will be based on “Gun Time”. “Net Time” will be available on SHAPE Run’s website within 5 working days after the race.
Reporting And Assembly for Squad Relay All Squad Relay runners must report at the Transition Area before the race flag-off as per the timings indicated below. Each team member will run a distance of 5KM individually and separately. The first runner will pass the wrist tag at the Transition Area to the second runner, who will then pass on the wrist tag to the third runner after they each completed 5KM. The relay is completed once the third runner finishes her 5KM and crosses the finish line. Please note that there will be an additional distance of est. 150 metres for every relay runner during the transition. Please take note that any team with latecomers will be disqualified.
Report By
Squad Relay
Reporting Venue
7.00am
Team Member [A]
Transition Area
7.10am
Team Member [B]
Transition Area
7.20am
Team Member [C]
Transition Area
Squad Flag-off
7.15am
Getting There • By Chartered Bus One-way chartered bus services are available for runners from various locations island-wide. Each bus ticket costs $7 per person, and must be purchased online prior to boarding. Each location is limited to only one departure time.
List of selected MRT stations: Location
Pick Up Point
Pick Up Timing
Ang Mo Kio MRT
Exit B
5.15am
Bedok MRT
Exit A
5.30am
Bishan MRT Boon Lay MRT
Exit B/C
5.15am
Exit B
5.15am
Choa Chu Kang MRT
5.15am
Jurong East MRT
Exit B Exit B
Punggol MRT
Exit D
5.15am
Sengkang MRT
Exit D
5.30am
Tampines MRT
5.15am
Tiong Bahru MRT
Exit B Exit A
Woodlands MRT
Exit C
5.15am
Yishun MRT
Exit C
5.15am
Terms and Conditions applies. Pick-up points subject to change.
5.15am
5.30am
Complimentary Shuttle Service Complimentary shuttle service is provided to all runners, which starts from 7.30am to 11.30am on race day. The shuttle service will bring you to the event site, and back to the Stadium MRT Station (Circle Line, CC6) within the stipulated timing. Please use Exit B from the Stadium MRT Station, and head towards the taxi stand, where the pick-up point is. If you have a stroller for your child, kindly fold it up and carry it to board the bus. • By Public Bus Service Bus Service 11 or 158 – First Operating Bus 6.00am: Alight at Opp Coasta Rhu Condo (Bus Stop No. 90079). Walk along Rhu Cross road towards Gardens by the Bay East; Shape Run event site will be on the right under a flyover bridge before Marina Bay Golf Course. • By Car/Taxi Runners are advised to take public transport or shuttle bus service as the carpark lots around the event site are limited. Car/Taxi drop off point is Gardens by the Bay East, Visitor Centre. You may make your own transport arrangements by contacting the various taxi operators in Singapore. • Comfort & CityCab – 6552 1111 • Premier Taxis – 6363 6888 • Prime Taxi – 6778 0808 • SMRT Taxi – 6555 8888 • Trans-Cab Services – 6555 3333 • By Train – Via Circle Line Alight at Stadium MRT and take Exit A. Walk towards Sportshub Library and turn left to reach the back of Singapore Indoor Stadium and cross the Tanjong Rhu Suspension Bridge. After crossing the bridge, turn right and continue walking along the footpath towards the Coasta Rhu Condo; event site will be on the left.
Race Bib Instructions
Display your race bib clearly on the front of your race apparel at all times during the race. The race bib is strictly non-transferable. Runners found doing so will be disqualified. Please indicate your emergency contact details, medical conditions (if any) and allergies (if any) on the reverse side of your race bib. Do not alter, modify, fold or crumple the race bib.
Pacers The 10KM pacers are grouped according to their pace times and are easily idenitified by their coloured helium balloons! Join the group that runs at your desired pace time! Look to them for inspiration and motivation!
Pacer Colour Group Pacer Group
60 60 min minsPacers Pacers
70 mins Pacers
Balloon Colour
60 mins
ROSE
70 mins
YELLOW
80 mins
LIGHT GREEN
80 mins Pacers
Bag Deposit There will be a bag deposit counter near the start point. Runners are advised to carry minimal essentials for the race. Bag deposit will be available from 5.15am to 11.00am on race day. The Organiser will not be responsible for any loss or damage, personal or otherwise, to the belongings and items deposited. The Organiser also reserves the right to check any items or bag deposited.
Medical & Safety Runners are strongly advised to run on designated route throughout the entire race. Pets, bicycles, in-line skates, push carts, shoes with built-in or attached rollers and any other wheel-run objects are NOT allowed on the course other than official race and medical vehicles. Prams are only allowed for 1.8KM Family Run.
Inclement Weather In the event of inclement weather, Organiser reserves the right to delay the commencement of the race. Should the inclement weather persist after delay, the Organiser reserves the right to cancel the race without any refund.
General Information Whilst every reasonable precaution will be taken by the Organiser to ensure the Runners’ safety. Runners run at their own risk and the Organiser will not be responsible or held liable for any loss or damage, personal or otherwise, injury or death, howsoever arising during participation of the race.
Prizes & Results Electronic Certificate with “Net Time” will be provided to runners on SHAPE Run’s website within 14 working days after the race. Names of individual winners and winning teams shall be displayed on results board at the information booth. Any disputes or appeals must be made on-the-spot within 10 minutes from the time the results are displayed. A non-refundable S$50 admin fee will be charged per appeal. Winners must produce their identification cards and bibs when collecting the prizes. All prizes must be collected by 11.00am on day of run otherwise they will be forfeited. Runners must be present to claim their prizes during the prize presentation, failing which the prizes will be forfeited.
Lost & Found If you have lost or found an item, please approach the Information Booth. At the end of the event, found items will be transported to the Race Organiser’s office. If you have lost an item, it is your responsibility to contact the Race Organiser at
[email protected] or +65 6281 8069 with a description of the lost item. Uncollected items will be discarded one month after the event date.
Running Etiquette • Directional signage and marshals are placed along the route to guide you. Please keep to the left if you are intending to stop or slow down so as to allow faster runners to overtake. • Do not walk in groups to avoid obstructing other runners. • There should be no pushing or jostling during the run. • Running with pets is strictly not allowed. • Male Runners – apart from 1.8KM Family Run, are strictly not allowed.
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2 Skechers
9 Command
15 Start Gate
3 Kellogg’s
10 Volunteer
16 Start Gantry
4 VIP
11 KOSE Cosmeport 17 Flag-Off Stage
5 Hydration
12 YOUC1000
18 Visitor’s Centre
6 Information
13 True Fitness
19 Portable Toilets
7 Medical
CO-PRESENTER
MAIN SPONSOR
OFFICIAL PARTNERS
OFFICIAL BAG DESIGNER
OFFICIAL RACE PACK COLLECTION VENUE
OFFICIAL CONTACT LENS
OFFICIAL SHOWER FOAM
OFFICIAL RADIO STATION
OFFICIAL SUNSCREEN
OFFICIAL DRINKING WATER
OFFICIAL TRAINING PARTNER
OFFICIAL FITNESS PARTNER
OFFICIAL ISOTONIC DRINK
SPONSORS
ORGANISER
IN SUPPORT OF SPORTS PROMOTION
