ST: Music to the ears!

This article was first published in The Sunday Times on 15 July 2018.

#AskMok

  1. I am used to jogging while listening to music. Is this advisable? – Eunice Lai
  2. Is it safe to listen to music while running? – Ernest 
  3. What’s your favorite playlist when you’re running? – Sheryl

Hi Eunice, Ernest and Sheryl, thank you for your question. The short answer to Eunice’s question is: yes, music has a profound effect on many aspects of our lives – including running!

But, of course, your selection of the type of music matters, depending on what you wish to achieve for your workout.

Technique Correction

Music can be used to correct your running technique – when listening to music during activity, our bodies naturally undergo an “auditory-motor synchronization”. This means that the tempo of our movements (in running terms, our cadence) is adjusted to match the tempo of the music.

Cadence is a key technical component in running and refers to the number of steps one takes per minute. Runners who run with an extremely low cadence may be over-striding (taking too large steps), which puts them at an increased risk of injury. Most coaches recommend a running cadence of 170 – 180 steps per minute.

Without audio cues, it may be challenging to increase one’s cadence and maintain such a high step rate, especially if one is running alone. The acoustic stimuli act as an audio cue for our bodies to synchronize our movements with the music tempo. This enables one to consistently correct one’s running cadence in an almost natural manner. Try running off beat and see how frustrated you will get!

Once you have corrected your running cadence, you can then move on to using the music of different tempi to achieve low-, medium-, and high-intensity training.

Performance Enhancement

Music is often said to be a performance enhancer in endurance sports. It improves physical performance by either delaying fatigue or increasing work capacity.  

Numerous research has been done to study the effect of music on runners’ and triathletes’ performances. The result? Listening to motivational music during activity can delay the onset of exhaustion by almost 20%! The positive effect of music on running had already been recognized in the 1990s by the great Haile Gebreselassie. He credited the “Scatman” song for his world records in the 10,000m (track), and even revealed in an interview with The Guardian, “If you watch back some of my world records you can hear Scatman in the background. The rhythm was perfect for running.”

To enhance your physical performance, listen to music with strong, energizing rhythms and uplifting melodies and harmonies. Of course, the rhythm of the music should match your movement patterns, depending on the intensity of your desired activity.

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For Mok Ying Ren who run-commutes along noisy high-traffic routes, listening to music and audiobooks on his noise-canceling headphones helps him to focus and enjoy the run. (Image by ONEATHLETE)

Racing

For safety reasons, race organizers generally discourage participants from listening to music during a race. There is great concern that participants who are listening to music may not be able to hear instructions from the race officials and other runners on the race course.

The International Association of Athletics Federation (IAAF) considers the use of audio devices as external assistance. Elite runners who are competing for top prizes are therefore prohibited from using any form of the audio device during their race. However, it is common for race organizers to exercise their discretion to exempt non-elite runners from this rule.

Relaxation

If you are looking to relax during your run after a long day at work, listening to your favorite tunes while running will help you to achieve that.

Personally, in addition to my favorite songs playlist, I also listen to audiobooks of different genres while running. I was inspired to do this by my gastroenterologist colleague from the National University Hospital, Dr. Low How Cheng, who listens to book after book on his regular runs. After all, what better way than to kill two birds with one stone?

Moreover, my current wireless earbuds, (runONE editor’s note: the SONY WF-SP700N), carry secure fit and noise-canceling capabilities which I have found to enhance my listening experience while I listen to audiobooks during my commute (running along roads with heavy traffic) en route home. It can also boost ambient noise, helping with situational awareness when required, such as when crossing roads and manoeuvering through areas of high human traffic. In that sense, you can utilize the latest audio technologies, to focus, to relax and enhance your running experience.  

All in all, music is a great tool for training. Select your music (and your earpieces) wisely and it can help you to achieve your running objectives. Being on the right ‘track’ has a different meaning now!


Signed up for ST run?

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Join us on the 21st July 2pm @ Suntec City, Room 405, Stage area!
Click HERE for more info!

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F3 : Keeping fit through running!

The inaugural Sports, Fitness & Lifestyle Festival by Singapore Press Holdings (SPH), aptly coined Feel Fab Fest (F3 for short), will take place on 21 and 22 July at Suntec Convention Centre’s Halls 405 & 406.

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The festival is part of Sport Singapore’s drive to help Singaporeans embrace an active lifestyle and healthy living, and will feature a series of engaging activities for both the young and young-at-heart who are striving to make small but impactful efforts towards achieving a healthy lifestyle.

Over these 2 days, participants will get a chance to enjoy several high-intensity fitness workouts including the very popular MEGADANZ®, OXIGENO® and FIGHT DO® conducted by Radical Fitness, an ActiveSG Programming partner. Famous football player Lim Tong Hai and the ActiveSG Football Academy will also be on board for the Fab 4 Football Challenge, in support of the Singapore Football Festival. More than 50 booths will also be showcasing a host of popular health, lifestyle and food products and services, including HIC Juice, YOLO Food, Optimum Nutrition and Core Collective, a co-working space for fitness and wellness professionals.

Radio DJs from ONE FM 91.3 Glenn Ong, The Flying Dutchman, Divian Nair, Cheryl Miles will also be at the event, along with producers Shaun Tupaz, Andre Hoeden, and his kids as well as UFM100.3 DJs Andrew, Wen Hong, Xiao Zhu, Wei Long and Cheng Yao.

 

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In conjunction with F3, RunONE and ONEathlete is happy to be represented by three of the fastest marathoners in Singapore – Mok Ying Ren, Ashley Liew, and Evan Chee. Besides sharing about the importance and know-hows of keeping fit through running, Mok, Ashley, and Evan will be taking to the stage to share handy tips on running and training! The session will be moderated by RunONE, the official training partner for The Straits Times Run 2018.

This is the first time Mok, Ashley and Evan are appearing together on stage. With nearly 40 years of running between them, it is a valuable opportunity where you get to hear all 3 established runners share their running journey and experience, and pick on their brains to help you work towards your personal fitness and training goals.

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If you’re attending the event, do look out and join RunONE and ONEathlete on 21 July, 2pm, at the F3 event central stage area for an interesting and engaging afternoon. Entry to the 2-day F3 event is free. But registration for activities and seminars HERE!

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‘Pure-Gold’ Coast Marathon 2018

1 July 2018 – ONEathlete traveled down to the scenic Australian city of Gold Coast for the 40th edition of IAAF Gold Label 8.Gold Coast Marathon (GCM) 2018. Taking on the full marathon distance in the 2018 GCM, national marathoner Ashley Liew was joined by Evan Chee (both managed by ONEathlete), quite literally, when the long-time training partners crossed the line together with a time of 2:51:09.

 

 

While this year’s Gold Coast marathon was tipped to be hotter than previous editions, its iconic flat route and historically fast finishes remained popular with runners of all levels who see this well-reputed and professionally organized event as an opportunity to clock their personal bests. Alike the ONEathlete(s), this track record was assuring for the 450+ Singaporean runners (highest record) who went down under for the race.

 

As this was Ashley’s 5th, and Evan’s 2nd, participation in the #GCM18, the duo are hardly strangers to the electrifying race atmosphere and camaraderie as well as support extended by the warm Australians. Not to forget, the ‘Commonwealth effect’, the magnanimity of the recent host city of the Commonwealth Games who were now seasoned in cheering on the runners! However, race-day conditions vary, and could change in an instant. That is why they always approach each race as if it’s their first, leaving little to chance. Ashley also shared his race approach and GCM experience with other Singaporean runners on the Sunday Times as well as a pre-race session organized by Tourism & Events Queensland.

 

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Ashley and Evan with the Kenyan Winner, Kenneth Mungara (center).

 

It was an exciting affair in the Men’s race, which was eventually won by 3-time winner Kenneth Mungara in a 3-way sprint finish with a time of 2:09:47, seconds ahead of 2nd and 3rd place Japanese runners Kenta Murayama (2:09:49) and Jo Fukuda (2:09:50) while Japanese ‘citizen runner’ Yuki Kawaguchi, competing in his 7th GCAM, finished 9th place in 2:14:51.

 

RunONE caught up with Ashley after the race, where he was joined by his fiancée Sandra who had also taken part in her maiden overseas race on Saturday.

Ashley at GCM 2018. Photo by JK Chew.
Ashley at GCM 2018. Photo by JK Chew.

“It was a tough day with hotter and more humid conditions than expected, but I’m grateful for the cheers of so many Singaporeans who were also running the marathon. Special thanks to Sandra who waited for me at the 30km mark and ran alongside me while cheering encouragement”, said Ashley who had been preparing consistently for this event and won The Performance Series 5km race just a week ago.

Speaking of Evan, who Ashley had shared many memorable moments during training and podium finishes together, “I’m very thrilled that we sprinted down the line and headed for the finish together, as fellow teammates and ONEathlete(s) pushing each other on to the very end. It was a special moment and definitely one for keeps.”

 

The only thing worse than sustaining an injury during a race is to start with one. Evan had serious doubts about his race fitness owing to a prolonged injury which had affected his preparation and training. However, looking back on the professionalism of GCM race organizers, where race logistics such as special drinks station and distance markers were wonderfully orchestrated, left a lasting impression on him.

“Having that once-in-a-lifetime opportunity to push each other throughout the race, just as we did on countless occasions during training, and sprint down the finish chute with Ashley, is something I’ll never forget too,” reminisced Evan.

Ashley and Evan (left and right, centre) with their supportive partners Sandra (far left) and Shuzhen (far right) at GCAM 2018.
Ashley and Evan (left and right, centre) with their supportive partners Sandra (far left) and Shuzhen (far right) at GCAM 2018.

 

In the half-marathon distance, national marathoner Soh Rui Yong finished with a time of 1:10:51 behind Indonesia’s Agus Prayogo who clocked his season-best finish of 1:07:40. Agus had lost out on the Marathon Gold Medal (for SEA Games 2018) to the Singaporean last August in Kuala Lumpur.

 

Well, at least post-race now,  both athletes and the Singapore community would not be coming back without spending a day or two at the iconic Surfers Paradise Beach, catching a bird’s eye view from Q1 or walking down the Burleigh Market. Not to mention, not one, but three theme parks – Warner Bros Movie World, Sea World and Wet’n’Wild Water World – to be spoilt for choices!

 

 

ST: How to maximise your recovery period?

This article was first published in The Sunday Times on 1 July 2018.

#AskMok

  1. Your fav recovery regime? One that you would do if you have time to spare and one when the time is not on your side. – Kendrick
  2. How do I find out what nutrition/food & meals I need for training and rest day? –  Chad Lim
  3. Where can I get the roller which you used to roll/massage your leg? How much is it? – Terence 

Hi Kendrick, Terence and Chad, thank you for your questions.

The topic of routines for optimized recovery is a popular one among runners. The purpose of a recovery period is to allow the body some time to repair and strengthen itself after a training session. Contrary to popular belief, your body gets stronger duringthe recovery period, rather than during the training session. The recovery period gives your body an opportunity to replenish energy stores lost during exercise, and to build and repair muscles. If you deny your body sufficient time to recover, you will only become increasingly fatigued!

Get a good sleep

The best recovery tool, but also the least talked about, is sleep. Sleep plays a key role in the regulation of many types of hormones in our bodies, such as cortisol, growth hormones and thyroid hormones. These hormones are crucial in the recovery process post- workout.

Studies have shown that sleep deprivation results in an increased insulin resistance and decreased glucose tolerance. This then translates to low energy levels and a decrease in the time to exhaustion (i.e. you experience exhaustion during exercise much quicker).

During sleep, our bodies release growth hormones to repair and strengthen our muscles and bones. Without sufficient sleep, you may be limiting your body’s ability to recover from an intense workout or make your muscles and bones stronger. Getting regular, sufficient sleep is therefore paramount to achieving an optimal recovery.

Go for a massage

Sports massages theoretically increase local blood circulation and reduce muscle tightness. The increased circulation to muscles also aids to eliminate waste products such as lactic acid build up in muscles after exercise. Despite little scientific evidence in the literature of sports medicine to conclusively determine the efficacy of sports massage in enhancing recovery, there are individuals who feel that they reap tremendous benefits from sports massages and many elite runners go for regular sports massages to enhance their recovery following intense workouts.

A downside of sports massages is that they are often quite pricey. An alternative would be to self-massage by employing various tools which may be easily procured. Such tools include foam rollers, massage sticks and trigger balls (which you can easily purchase from any sports retailer or online stores). In order to utilize these tools effectively, it is best to learn the techniques for using such tools from a trained physiotherapist or trainer.

Eat a nutritious diet

It is a no-brainer that you will need to complement your workouts with adequate nutrition. One aspect of nutrition is nutrition timing – the time window in which you consume your nutrition. Most sports scientists recommend that the “window of opportunity” is 30 minutes after your workout, meaning that you should consume your recovery food within 30 minutes post-workout.

Another aspect of nutrition is the content of the nutrition. Generally, you should choose foods which contain protein, carbohydrates, and (good) fat. Choosing easily-digestible foods will also promote faster nutrient absorption. In a recent meta-analysis of 12 studies in the European Journal of Clinical Nutrition, it was found that the consumption of chocolate milk post-workout lowered blood lactate and offered an improved time to exhaustion (i.e. lasts longer) at the next training session.

Thus, an easy way to improve your nutrition is to bring along a packet of chocolate milk to your workouts and to consume it immediately after the session. This replenishes the electrolytes and carbohydrates lost during your workout and provides a dose of protein to kick-start your recovery process.

Spend quality time on work and family

Your mental and emotional well-being are also an important aspect of recovery. Personally, I used to find that many of my other personal commitments, such as study, work, and family, were a hindrance to my recovery – perhaps that time could have been better used for precious sleep. However, I have come to realize that even work and studying could be a form of recovery.

To me, spending time with my loved ones (especially my wife), seeing patients and operating in the surgical theatre gives me a break from running. These activities pose a different challenge to the mind and heart, which I absolutely relish. Investing your time and effort in other aspects of life (other than running) can be a great form of “recovery”, in the physical, mental and emotional sense. After all, we all need some balance in life.

Now, as you #RunWithMok, do remember to prioritize your recovery days to maximize your training!

One Against Cancer!

FIGHT AGAINST CANCER

A true story penned by a caregiver who witnessed the last days of his cancer-stricken granny. 

“Grandmother was a feisty matriarch in her 70s who had raised her 7 children through the Japanese Occupation. Even whilst she’s in hospital garbs, beneath her quiet and unassuming features granny packs a dragon-lady punch. Ironically, and cruelly, so did her brain cancer. We never saw it coming, until it was too late. 

Within a short span, our world would turn into one almost entirely spoken in numbers and timelines (She’s 74, and will be 75 come Jan; Doc places her 1-year survival rate at 45% chance if…). As she became weaker, even these conversations soon became more form than substance.

Granny was ‘brave’ to endure through the intense treatment and its side effects. On rare occasions when she was in better spirits, granny would request to take a walk down the corridor and asked too much of her frail brittle frame. “When I’m well, bring me for a walk downstairs”, she asked of me one evening. I agreed, and she knewIt was the last time I would lie to her. 

Unlike granny, I was, and still am, a runner. Yet, for all the decades and insidious cancerous cells that separated her from me, we had shared the same thirst for freedom that speaks to what is fundamentally a human desire for movement. My runs became a convenient and my only excuse to break down, wear myself down, pump my fists, let tears mix with sweat as they drip down my chin. Most importantly, it gave me a reason, reasons, to relive and remember the courage, passion, joy, and miracle of living.” 

 

CAMPAIGN AGAINST CANCER 

“Cancer does not just hit the old. It has hit my dad when he was in his mid-30s, my sporty university mate, a newly married young girl, 4-year old cute bubbly boy, and even the teenager who was preparing for his O level exams. We need to do our part to raise awareness of our ‘heroes’ and their caregiving families, to support them through their trying times,” says Jed, Co-founder of ONE, when asked about the campaign. Jed had also lost his dad to cancer when he was 3 years old.

Have you lost anyone to cancer? Who were they, and what did they so passionately stood for before cancer veiled their world?

Join #ONEathlete and #ONEteamsg as we honor their memory and celebrate the courage and passion for life, in this #ONEagainstcancer campaign! From now till the 22nd July, you too can post your photos on social media. Post with the hashtag, #ONEagainstcancer to lend weight to our voice!

 

 

 

 

RACE AGAINST CANCER

RAC aims to raise awareness of cancer and the services which Singapore Cancer Society provides and rallies the community to join in the fight against cancer. It also aims to raise funds for cancer treatment subsidies, welfare assistance, cancer rehabilitation, hospice care, cancer screenings, research, public education and cancer support group initiatives.

In its 10th year running, RAC 2018 will be held on 22 July at East Coast Park. It will feature two competitive categories – the 10km and 15km competitive races, as well as a 5km fun run. Prizes will be awarded to the top 10 male and finishers for both the 10km and 15km competitive categories.

Sign up at www.raceagainstcancer.org.sg. Registration closes 9 July 2018.

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AUCTION AGAINST CANCER

If you are not to keen to post or run, there are more ways the one to contribute! You could also contribute by taking part in the auction and donating! Funds raised will help to drive SCS Programmes and Services to minimize cancer and maximize life! ONEathlete Ashley Liew has also donated his SCSM2017 Finisher Medal up for auction!

He hopes to send a ‘plea-reminder’ to his potential buyer/ donor: “I sincerely thank you for your donation. It is truly a blessing not just to receive but also to give out of one’s abundance. Always stay humble while running for a bigger cause, such as for those that are unable to run due to health reasons.” 

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ONE is proud to partner the Singapore Cancer Society (SCS)’s Race Against Cancer (RAC) 2018, as its Official Sports Marketing Partner. 

Performing at The Performance Series Race 2

24 June 2018 – Just 3 weeks after winning the “On the Hills 10K” race, ONEathlete Ben Moreau brings home the bacon by winning the 10km Men’s Open category at The Performance Series Race 2 – Pasir Ris, crossing the line in 33:14 and over 30 secs ahead of 2nd-placed Nimesh Gurung.

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Ben Moreau crossing the finish line! (Photo credits: The Performance Series)

 

In the 5km competitive category, Ashley Liew won the Men’s Closed category with a time of 18:00 (and also 2nd fastest Men’s overall)!

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Ashley (centre), 5km Men’s Closed Winner and Ben Moreau (left), 10km Men’s Open and Overall Winner, with Ironman Ben Ooi (right).

 

While most people tend not to speak of the 10km race in the same breath as a 42.195km marathon, they’re both just as demanding and challenging if you apply yourself to it. Case in point – Ben Moreau’s race pace was akin to completing a 2.4km IPPT in under 8 mins, and doing it 4 times back-to-back.

The 10km race unfolded with Ben, Nimesh and Prashan in a tight lead pack at the 2km mark before Ben and Nimesh pulled ahead as they crossed the 5km mark, putting nearly 40 secs between them and Prashan. Eventually, it was Ben who proved the stronger runner as he turned up the heat in the closing kilometres of a chilly morning race to finish strongly in 33:14 and ahead of Nimesh Gurung who’s a familiar face on and off the podium at local races.

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Ben Moreau (2nd from Right) sharing a moment with the other podium finishers. (Photo credits: The Performance Series)

 

In the 5km race, national marathoner Ashley Liew was crowned champion in the Men’s Closed category, winning with a time of 18:00 (which was also the 2nd fastest Men’s timing). Early in the race, Ashley was joined by several others at the front with a Gurka athlete just ahead of him. In a fast and furious race like the 5km, there is neither time nor room for distraction as Ashley worked hard and tuned in to his race rhythm, eventually closing in on the athlete ahead and setting up for an epic sprint down the finish to edge out 3rd-overall finisher Bahadur Gurung.

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Ashley Liew (1st from Right) on the podium with the other prize winners. (Photo credits: The Performace Series)

 

In what is his final tune-up race before heading “down under” next week for his 5th Gold Coast Airport Marathon race, Ashley felt comfortable and strong with his fitness coming off the tail end of a consistent training block. His win today was a validation of his commitment and discipline, proving that he had it in him when it mattered, and he’s looking to carry the form heading into the much-anticipated race weekend next week.

Now, wanna sign up for The Performance Series 3? Wait no longer, and sign up with the promo code below!

FBDiscforR3RunOne

[#TranscendYourself with The Performance Series 2018 Race 3 @ Bedok Reservoir]
Register at https://www.theperformanceseries.sg/register/ with promo code RUNONE5OFF to get 5% off normal rate by 15 Jul.
Date: 5 August 2018
Time: Morning
Categories: 10km, 5km
See you at @The Performance Series – Singapore Race 3!

ST: Preparations to tackle an overseas run!

First published in The Sunday Times on 24 June 2018

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ASHLEY LIEW – The 2018 Gold Coast Marathon (GCM) on 1st July 2018 will be my 5th time racing there, as well as my 30th full marathon. I have learned things the hard way, but I have also been blessed to have received sound advice through others’ sharing. I hope to pass this on,  especially to those running this upcoming IAAF Gold Label Road Race.

Packing list

One of the most important things, when I am packing for an overseas race, is to find a previous race photograph (the 2012 Gold Coast Marathon finish line shot where I clocked 2h35m40s is one of my favorite – purely coincidental). The race photo acts as my race packing checklist and makes sure I do not miss out items such as shoes, socks, running attire, and watch.

Another important consideration is the destination weather forecast which I always check in advance so that I can bring along appropriate attire (which may vary according to one’s personal and varied needs). While I am used to running in a singlet, shorts, and maybe gloves in cold weather, everyone is different. Having said that, overdressing is a common problem at overseas races, which brings with it risks of overheating once the race starts and the sun comes out.

The trick, then, is to stay warm till just before the gun goes off. Often, on the pre-race morning, I see runners shivering due to inadequate warm clothing and that wastes energy unnecessarily. My advice is to layer up with old or cheap pieces of clothing that you are willing to part with, wear them to the start line to stay warm, then discard them appropriately just before the race. Many races have also started to collect and donate these discarded clothing for charitable causes.

Settle-in early

If given a choice, I would also want to arrive at least two full days before the Sunday race for two important reasons. First, I need my Friday night’s sleep to be sound and uninterrupted such that my circadian rhythm synchronizes with the overseas time zone.  It is also likely that Saturday night’s sleep would not be restful, due to pre-race nerves and excitement, so the rest two nights out is crucial. Second, I need my body acclimatized to the “wintery” weather that goes as low as 10 degrees Celsius early dawn.

Choosing an accommodation with good location and accessibility is an equally important consideration. Ideally, it should be close to the start line, to minimize uncontrollable factors such as traffic delays. If this is not possible, seek out accommodation that is well-connected to the transportation network. For example, my accommodation at GCM 2018 will be less than 300m away from the nearest G:link tram station. I also always plan to reach the race site at least an hour pre-race, so factor in the traveling time and work backward to decide the time you need to leave your accommodation. I cannot overemphasize the importance of orienting yourself by visualizing beforehand the flow of race morning, to avoid any unnecessary panic setting in.

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National Marathoner Ashley Liew roaring to the finish line during the Gold Coast Marathon (GCM) for a personal best in the cool weather in 2011. Photo credits: ONEATHLETE / GCM

Pre-race rituals

Usually, after touching down at the airport and checking-in at the accommodation, I might opt for a short nap if needed, after which my priority will be the collection of the race pack. Once you have collected your running bib and timing chip, I will encourage you to immediately affix them (onto your race attire), then lay out all your race gear and nutrition for race morning. I will never forget the friend who had everything ready on the morning of the 2011 GCM but left her bib in the hotel room. You want to have peace of mind on race morning.

As a rule of thumb in planning your race-cation itinerary, always prioritize and settle the important things first. Plan accordingly so you do not zap energy from your legs before the race, which you have spent a long time preparing for. I will always remember my mistake of committing to a jumping photo shoot days before my 2011 Singapore Marathon which caused fatigue even before the race started. Save your legs for the race by minimizing time on your feet. Unfortunately, this means you will likely have to save your shopping and sightseeing for post-race. Personally, I find it beneficial to “hibernate” in your room in the two days leading up to race morning, where you can visualize race success, read a book (I like “The Champion’s Mind”), and even unwind to non-running thoughts (I watched Mr. Bean on television the night before the 2011 GCM).

Never try anything new close to race day. This applies to new shoes, attire,  and even your pre-race routine meals. I make it a point to recce my pre-race dinner location to find a menu I am comfortable with, so as to avoid unnecessary gastrointestinal issues.

Hang out with others

Running is a community event so you may want to link up with other Singaporeans before the race to tap on each other’s experience and encourage each other with positive vibes. However, if you are serious about your race, I would suggest keeping this group you hang out with small. It is easier to coordinate a smaller group which is less draining mentally too. However, after the race, give yourself the latitude to hang out and rejoice with as many people as you want! You’ve earned it!

Enjoy the process

The Serenity Prayer goes like this: “God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.” While we cannot change several elements about overseas races, we can control other factors to make it the best experience possible.
Wake up early on race day, get yourself healthy and on time to the start line, then go out with courage and grit to run the race of your life. For the 450 Singaporeans going to the Gold Coast, see you there at the start line!

Ashley Liew ONE
Ashley Liew is a national marathoner and Doctor of Chiropractic. He has a personal best of 2:32:12 and is managed by ONEathlete.

Ben Moreau – King of (on) The Hills 10K

6 June 2018 – In the inaugural “On The Hills 10K” race held last Saturday (2 Jun) on a cold rainy morning, despite a 1-hour delay to the race start due to thundering showers, Ben Moreau, managed by ONEathlete, dominated the Men’s 10K Open category by winning in 35:29.

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Ben crossing the finish triumphant in 35:29 (official), winning the Men’s 10K Open category (credits: Ming Ham and race organisers)

Ben, a dual Commonwealth Games athlete, was participating in his first race since his parkrun last September. On The Hills 10K is an interesting hybrid race concept that comprises a mixture of trails (10%), gravel (5%) and tarmac (85%) surfaces. This bring with it a unique set of challenges that evens the playing field for both seasoned trail and road runners alike as they blaze through Zhenghua Park Connector (PCN) and Dairy Farm Nature Park trails.

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While parts of the trail were waterlogged from the pre-dawn showers, the overcast conditions made for a cooling race which was a rarity in tropical Singapore. Reflecting on his race, Ben was happy about his results in what could be said as his ‘comeback’ race after a short hiatus, and is looking forward to greater results as 2018’s race season gets underway!

Mok goes Queensland!

First published on mokyingren.com in June 2018

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The University of Queensland (UQ) alumnus shared on his rare and privileged opportunity in Queensland, on his university visits, exchange with influential leaders, efforts on inspiring the youth generation, sightseeing in the beautiful autumn, and finally watching the Commonwealth Games 2018 up close! Read more about it right HERE!

 

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“When I completed my Masters in Sports Medicine with the University of Queensland in 2016, it never crossed my mind that I would one day return to this town to visit some of the best universities and medical schools!”

Mok Ying Ren
Double SEA Games Gold Medallist
National Marathoner & Records Holder
Managed by ONEathlete

Special shout-out of thanks to The Government of Australia (TIQ) & our lovely ambassador host, Marion and her colleagues! 🙂

ST: On your Mok, set, go!

First published on The Sunday Times, 24 May 2018

Mok Ying Ren – Singaporeans are known to be a rather busy lot, with very limited time for exercise, myself included.

So this year’s #RunWithMok programme – which runONE (the official training partner) and I will helm for the second straight edition – is designed to help you build and maintain your cardiovascular health in a time-efficient manner.

Its structure will be in line with the World Health Organisation’s guidelines for physical activity (30 minutes on most days of the week) and the American College of Sports Medicine’s guidelines (150 minutes each week).

#RunWithMok

Similar to last year, runONE will be releasing weekly training programmes in the Sunday Times over the course of the next 16 weeks to guide you as you prepare for the Sept 23 ST Run.

You can also find the programme on the ST Run’s website https://runone.co/strun2018

On social media, use the #runONE and #STRun hashtags for your runs to let us be a part of your running journey.

#AskMok

Following feedback from last year’s readers, runONE will be tweaking its approach in determining the topics addressed in this column.

Instead of us choosing the content to be covered in this column, we would like to invite readers to come forward with any burning questions which you may have in relation to running and physical fitness.

We will then select a question and address your concerns to the best of our abilities.

So fire away, submit your questions to https://runone.co/askmok/ and the question featured here might just be yours!

#LearnWithMok

Learning is a lifelong journey. Together with runONE’s partners and experts from various fields, we will be revealing unique training ideas periodically to enable you to spice up your personal running journey.

I, together with fellow ONEathlete(s) and national marathoners Ashley Liew and Evan Chee, will be hosting two running clinics in the lead-up to the ST Run.

We will share with you the theories behind the different approaches to running efficiently, and take you through the practical aspects of running to help boost your speed and performance.

So what are you waiting for?

Sign up for the 2018 ST Run now and take your running to the next level as you #RunwithMok

 

Mok Ying Ren is a Double SEA Games Gold Medallist. He is also National Marathoner & Record Holder. He is currently Managed by ONEathlete, and is the ambassador for New Balance, 100PLUS and Futuro.