Is there a Superhero among us?

REBEKAH ONG – Founded in 2015 by a group of close friends who shared a common goal to help and motivate others along their running journey, Superhero Runners was formed and the rest is history. Today, they can be easily spotted at local races decked in their superhero tees and other costumes!

We sneaked up on the Superhero Runners (not an easy task in itself), and this is what we found.

Superhero Runners during their training session – Photo Credit: TripleFit Singapore

The Superhero Runners hopes to inspire a community of runners to train and support one another, and at the same time, engage in meaningful initiatives to make a positive impact to society.

Since I joined this group in 2017, I have been a personal witness to some of the positive influence they have had on the running community and society at large. To this effect, some of the social initiatives that the Superhero Runners have undertaken are:

Running + Plogging

Superhero Runners plogging event – Photo Credit: Superhero Runners

They are the first running group in Singapore to have organised a plogging event at the Green Corridor! Plogging comes from the mash-up of two Swedish words “plocka upp”, which means for “pick up” and jogging.  Armed with tongs and others with re-used plastic bags, the Superhero Runners ploggers started clearing near the Hillview MRT station at Upper Bukit Timah Road and made their way to a bus stop opposite Beauty World Centre. After 45 minutes of plogging, they collected more than eight bags of rubbish which were deposited in a large bin at the bus stop. Read the full article here.

Bring your own cups (BYOC) movement

Bring your own cup (BYOC) movement – Photo Credit: Superhero Runners


First introduced into Superhero Runners in 2018, the BYOC movement was started to raise awareness of plastics pollution and also to cut down on waste. The group’s leaders had thought that it was a good idea to encourage the Superhero Runners to bring and use their own reusable cups for hydration to cut down on the waste generated at the end of each run session.  This movement was well received by the members of the group because every little act does make a difference.

2019 The Performance Series (TPS) Pacers

Motivating people is never an issue for the Superhero Runners and it’s just one of the ways they try to give back to the running community. In 2017, they started out by being the official motivators for TPS and fast forward to 2019, Superhero Runers have been nominated as the official pacers for The Performance Series! So if you are taking part in the TPS series, remember to keep a lookout for them or even tap on them for some motivation as you strive to hit your personal best target.

Race Tee Donation Drive

Race tee donation drive for Beyond – Photo Credit: Superhero Runners

Felt like you have joined one too many races and have event tees that you didn’t even know of? Recently the Superhero Runners held a donation drive for these unused event tees and the response was resounding! Members generously supported the call by donating their new race tees (2 boxes worth in total) to Beyond, a Voluntary Welfare Organisation (VWO) that helps raise disadvantaged children and youths.

Ready to run one with the Superhero Runners?

Individuals who are interested in joining the Superhero Runners for their weekly runs will be happy to note that their meeting point is at Millennia Walk, Triplefit gym. Runs start at Tuesdays @ 6.45pm so don’t be late! In my 2 years running with them, there has never been a dull moment with the Superhero Runners around!

This running group also caters to runners of different abilities and paces, so anyone who is keen can simply show up at the stipulated time and place. On certain days, there may be additional HIIT or yoga sessions after the run just to throw in a bit more variety to the training. Bag deposit and hydration are provided.

If you wish to find out more on the Superhero Runners, check out their Facebook page @SuperheroRunners and like their page to stay updated on their training schedules!

This article was written by runONE’s in-house writer and running enthusiast, Rebekah who enjoys exploring new places and loves her food.

This article was written by runONE’s in-house writer and running enthusiast, Rebekah who enjoys exploring new places and loves her food.

For inspiring stories related to running and sports, as well as discounts to local races, subscribe to ‘RunONE’ by adding +6588347638 to your Whatsapp contacts. Then send us the words, “Run With Me.”

What’s in my bag? Shaheed tells it all

SHAHEED ALAM – Ever wondered what’s in a tennis player’s bag? I get asked this question a lot, be it fellow tennis players or just general sports enthusiasts. Read on to find out what’s in my bag for training as well as competition day, and how different they are!

My go to training bag which provides so much space that I could fit everything inside it

Training Days

On a normal training day where I usually have double training sessions (8-11am and 4-7pm), my bag will be packed with about 6-7 tee shirts, 3 shorts, 2 caps and 4 wristbands. All of them courtesy of Asics which have been one of the most comfortable brand apparels I have had.

On top of these, I would bring along 2 rackets from Babolat every time just in case the string snaps on one of them so I will always have a backup racket to train with. (No excuses for skipping training!) I’ll also always have 2 spare grips from Pro’s Pro so that I can change it anytime if the grip gets too sweaty 😅 The best part of it? All these apparel and training equipment fits comfortably into my spacious Babolat Tennis bag!

This is usually what I pack for a typical training day!

Competition Days

On competition day, I would bring roughly around the same number of apparels, with the exception being an additional jacket to keep my body and legs loose and warm before the start of my match. This is important because you never know when the preceding match could drag on into a tie-breaker final set!

Another difference would be the 4-5 tennis rackets that allows me the flexibility of choice to use the one that suits me best on competition day, and also react and change my game approach if necessary.

I will also pack along a skipping rope to help me with my warm up. I usually do about 3-5 sets of skipping right before my match to get the blood flowing and legs loosened up before I step onto the court. Most of the time, the string tension will also change as the match progresses so it’s also important for me to bring a few sets of racket string so I can adjust the tension based on the conditions at the competition venue. Different countries, surfaces, and even altitude play a major role in affecting the tension of the racket. For me, this peculiarity also makes tennis much more interesting because there will never be two identical games even if the players are the same.

My go-to choice for strings are from Pro’s Pro, and I usually carry with me a reel of them so that I can string the rackets up when I reach the venue. A tennis tournament typically lasts about a week so I also have to make sure that I have sufficient grips as well, usually around 10-12. To be fully prepared to deal with any kind of situation, I will also bring along my medical kit which includes deep heat rub, ice cold spray, as well as different type of tapes like KT Tape, Rigid Tape etc. You never know when you might have a niggle on your body so it is best to be always over-prepared than under.

This is what I usually pack for a competition day!

Now that you know what’s in a tennis player’s bag, I hope that helps you get a clearer understanding of what is required for training and competition as you go about packing your own set of training gears. That said, every individual may have their preferred method and there is no one approach to this. So be sure to test it out over time and find the optimal routine and approach best suited for you to perform best on the court!

Till next time, continue to #HitItLikeShaheed!

Shaheed Alam is a ONEathlete and Ambassador for Asics (Tennis) and Babalot. He is also supported by Grip String Sports and Pro’s Pro. The tennis prodigy had his first match at the age of 5, and progressed to the Singapore Sports School, before becoming the first male Singaporean to win the ITF Junior Singles Title.

For inspiring stories related to running and sports, as well as discounts to local races, subscribe to ‘RunONE’ by adding +6588347638 to your Whatsapp contacts. Then send us the words, “Run With Me.”

WAAD? 5 things about Ashley Liew

What Are Athletes Doing? (WAAD?) Especially when they are not on the track or the courts? Who are they … really? What makes them, who they are?

Ashley Liew, the Pierre de Coubertin Trophy Winner, could easily boast of his fat-to-fit inspiring story. But the ONEathlete and Asics Ambassador, exudes humility, and focuses on his profession as a Doctor of Chiropractic, and passion as a National Marathoner. But is that all?

In the first part of this athlete(s) feature – the ONEathlete Team followed him a little closer in the month of February – we presents 5 things you need to know about Ashley!

#1 Romantic Run-hard

He celebrated his 2nd year ‘first-meet-up’ anniversary on 12 February, blushes talking about his valentine’s day date like its the first date, and has his sleeves-rolled for his marriage preparations.

You might have also spotted the equally supportive, ONE’s resident Cheerleading-coach, and soon-to-be Mrs Liew at races.

Photo by Ashley’s Uncle, Leong Jeam Wong

#2 Shares his why

The Odyssey, was organised by The Mentoring Circle (SMU) and held on 15 Feb 2019, the flagship mentoring and networking event was graced by Guest-of-Honour SMU Chairman Mr Ho Kwon Ping. It was also attended by over 400 alumni, students and guests at the SMU Hall.

Among the 8 alumni members invited to share over a cushion-breakout-session, were Ho Shyn Yee (Director, Product & Technology, Expedia Group), Leonard Lim (Executive Director, Wealth Management, UBS), Vincent Ha (Co-founder, Gushcloud International) and ONEathlete’s Ashley Liew (Doctor of Chiropractic, Family Health Chiropractic Clinic).

Even during that sacred time to share his journey and insight to his clinical profession; he intentionally reminds his audience to discover and pursue their purpose (whys) and interest. He just wanted to sow that tiny little difference in their life.

#3 Sentimental and Meticulous (in a good way)

He has dedicated races to his late mum, written moving tribute pieces to his parents, his coaches, and his mentor, Dr Kelvin Ng (Family Health Chiropractic Clinic); which gently reminds us to be reflective too.

Oh yes! Have you seen his social media postings? He remembers to credit every photo, acknowledges every support he is a benefactor of, and every person that made that little difference to him. There is usually a list, and we doubt he intends to shorten it. He is thankful that way.

His meticulousness was evident in how he coordinated his schedules, or even the talks that he had to give, detailed to even the slides and equipment he would need to conduct the session.

Photo by ONEathlete

#4 Gives back

Teamed up with the Kampong Runners and Specialist Dental Group to give back through running a relay at 2019 Singapore Cancer Society-TalkMed Relay For Life. It was overnight and many of us wouldn’t mind a snuggle under our blankets at that time.

It was also meaningful for Ashley to give back towards the efforts to battle against cancer, as he had to deal with the impact of the illness upon his family, 9 years ago.

Photo by Ming Ham

#5 walks his talk

A man’s character lies not only in his successes, but more so, in his setbacks. Ashley seemed to have a silent word that he holds close to his heart and keeps the daily-grind machines on. One that would also require discipline, resilience and the WHY to keep it going.

Then you realize, he wasn’t smoking you but merely sharing, what kept him going.

We are glad that he didn’t keep this secret ingredient to himself, but takes any opportunity to share and inspire, without any expectations or returns indeed. This genuineness and sincerity was also aptly captured by the SMU team in the below #TalentsofSMU video:

Video by Singapore Management University (SMU)

Ashley Liew, will be racing at Seoul Marathon this weekend, together with his ONEathlete Team mates.

Join us in wishing him a good race and a great experience!

[For inspiring stories related to running and sports, as well as discounts to local races, subscribe to ‘RunONE’ by adding +6588347638 to your Whatsapp contacts. Then send us the words, “Run With Me.”]

Tales of a Triathlete #1 – The sun, the sea, and the sand!

BENJAMIN OOI – Stepping out into a light ocean breeze, an air of familiarity swept over me. I reminisced the countless early mornings I spent here as a budding triathlete with SMU Aquathlon. This was where we came to for most of our Swim-Run brick training, more than a couple of races, and featured often in my earlier triathlon exploits.

7AM, CNY Day 2 – Tanjong Beach, Sentosa Island

It has been a while, though, since I was last here.

(c) ONEathlete

I had meant for the day to be a catch-up of sorts with some of my closest supporters (and expert advisers) who had my back as I traveled to Hawaii for the Ironman World Championship in 2017. With that in mind, it was fitting to have this CNY catch-up over an easy run and relaxed swim here at Tanjong Beach.

(c) ONEathlete

Conversations usually begin around our training, recent/upcoming races as we limber up, and it continues to flow as the kilometers unraveled. We vented about injuries, shared the latest in sporting advances, discussed race plans and pretty much everything under the morning sun for an hour, because that’s how a ‘conversational-pace’ session is done right?

(c) ONEathlete

Post-run, we work on our various strengthening exercises on grass then head into the water to cool off and loosen up. It’s my favorite part, perhaps borne out of a childhood of competitive swimming and water polo. There’s something simply so tranquil and pleasant about a lazy backstroke across the bay. Perhaps I am still more at home in the water than on land.

Cooled down and washed up, we completed the morning with a satisfying brunch. In the company of fellow foodies, I had only one concern — just please, good air-conditioning!

(c) ONEathlete

Ben Ooi is an Ironman Triathlete and younger sibling to two national water polo sisters. He qualified to compete in the World Ironman – World Championships 2017 in Kona, Hawaii. The SMU alumnus is currently working in the private sector and would love a South American holiday, anytime.

“We were hoping our experience and teamwork would make up for the lack of fitness”

BELINDA OOI – This year, for the first time, my ex-national team teammates and I came together to form a team to compete at the Singapore Water Polo National League.  The tournament took place over 4 weekends from January – February 2019.

Forming up to attack

I have always enjoyed playing water polo and was very excited to play (somewhat) competitively again. The other teams competing in the league consisted of various university and junior colleges teams so we were mentally framing our approach to this tournament as a matchup of fitness vs. experience.

Water polo is a very intense sport that requires speed, strength, and skill. While most of my teammates no longer train/play water polo regularly, we were hoping that our tacit understanding and experience from years prior of playing together would somehow make up for our lack of fitness.

It’s important to always keep your head above the water when you’re swimming so you know what’s going on!

Personally, I have to thank the gym workouts and run training over the past few months for getting me fit enough to sprint up and down the pool during critical junctures in the game. I also pleasantly surprised myself with a number of effective drives and even scored a few goals!

The endurance from my training runs was particularly helpful during one of the games when every one of us on the team could not afford much rest as we did not have enough substitutes.

Lots of aggression going on!

The league started off in a round-robin format before progressing to the knockout stages. My team got through to the finals where we beat NUS 15 – 4. What’s amazing to me was that we still played together like the team we were, even though we’ve stopped water polo training for so long!

My team lining up before our finals against NUS
The obligatory team shot before the match
Team talk during a rest period
Team cheer lead by our esteemed cheer captain Low Seet Teng

The tournament was a great opportunity for the entire Water Polo community to meet up and also for the national team coaches to identify up-and-coming young talents!

Us with the impressive youngsters from team NUS!

Hopefully with more leagues like this, our younger girls will be able to develop the skills and match experience they need to bring Singapore Water Polo to greater heights!

Staying hydrated with 100PLUS, and the 100PLUS Ambassador, Mok Ying Ren

Belinda Ooi is a national water polo player, and wife of National Marathoner, Mok Ying Ren. The physiotherapist by day is not short of stellar performances on the pool, road, trail, or for the matter, at home.

Did You Know? How ‘The Game of Palm’ Became Tennis

SHAHEED ALAM – At present, I can confidently say that tennis is one of the toughest sports out there due to the physical, mental, technical and tactical aspects of the game. At the recently concluded Australian Open, Men’s Champion Novak Djokovic spent a total of 14hrs 4mins on the court throughout the entire tournament, across 7 matches. That is an average of around 2 hours per match.

However, was it always like this when tennis began? Certainly not.

Before rackets there were palms

When tennis first appeared in the 12th century, it was played with the palm of the hand instead of a racket. This continued up till the 16th century when rackets were introduced by the French and English, although it was unlikely that the games then tested anyone’s endurance or speed.

A cartoon of tennis when it was played during the 12th century without the use of rackets.
(c) Stock image from Google

Evolution of Tennis with Technology

It is generally accepted that Tennis has evolved tremendously since the time of Rod Laver and Ken Rosewell (1950s-1960s). Along with the leaps and bounds made in racket technology came increasingly challenging tennis matches, both physically and mentally. For instance, the increased size of the ball dramatically slowed down the court speed court and this indirectly had a knock-on effect of turning tennis matches into an endurance challenge.

Left : Bjorn Borg vs John McEnroe at 1981 final
Right: Roger Federer vs Novak Djokovic at 2015 final

Notice the difference in the court. The picture of the left shows a lot more dead grass at the net area compared to the picture on the right, due to the evolution of tennis.
(c) Stock image from Google

Different playing styles and eras

With all these modifications to the game, players had to adapt by changing their playing style as well. With the ‘Serve and Volley’ game pretty much long gone (except for a few players), today’s game focuses more on the baseline.

(c) Stock image from Google

# Hit It Like Shaheed

With the sport itself having evolved through time, I can’t help but look back on my own journey too.

From a 5-year-old kid to a National Tennis Player. I’ve been very privileged to be able to have the opportunity to hold a racket and don the national outfit because tennis is a fantastic sport for all!

(c) ONEathlete

I’m especially excited to be able to don a pair of tennis shoes from Asics’s Tennis line and have my trusty Babalot racket on the Tennis court with me today!

Shaheed preparing to serve during his training (c) ONEathlete

Both brands have also evolved tremendously over the years and developed a number of products and prototypes that have gradually improved in response to how end-users (athletes) and the demands of the sport have changed with time.

This is something I, as an athlete, value and see in many of those who stay on top of their game. The key is to stay ahead of the curve and adapt with the times.

(c) ONEathlete

I highly encourage anyone to take up tennis as a sport because it is a great form of exercise. While it may be challenging to be hitting rallies from the get-go, once you get used to it, you will be having tons of fun with your friends in no time! While at it, remember to grab a pair of Asics Tennis shoe and Babalot racket – they might just give you the head start you need!

Shaheed Alam is a ONEathlete and Ambassador for Asics (Tennis) and Babalot. The tennis prodigy had his first match at the age of 5, and progressed to the Singapore Sports School, before becoming the first male Singaporean to win the ITF Junior Singles Title.

10 local athletes who made the sporting scene dope in 2018!

21 Feb 2019 – 180 guests gathered at Shangri-la Hotel Singapore today to celebrate the best of the local sporting scene!

The awards event, organized by The Straits Times Sports Desk and presented by 100PLUS Singapore, has always been cherished by those in the sports fraternity to honor the local athletes who had done exceedingly well.
Along with it, is also an assurance for greater support for athletes:

Excerpt from The Straits Times
Speaking at The Straits Times Athlete of the Year award ceremony, Minister Grace Fu said: “We want our athletes to excel at upcoming major Games… To encourage selected Team Singapore athletes to take on a full training load to start their preparations early for these Games, SportSG is rolling out extended campaign support of $3 million up to two years in advance, for athletes who display potential to excel at these Games and a podium finish.”

It was nothing but an atmosphere of hope and excellence to the athletes, who took no qualms about sacrificing much for their sport. But who are the 10 nominees (in no particular order) who were #lit on their ‘field’?

1. National Bowler, Muhd Jaris Goh

(L-R) Lee Yulin, ST Sports Editor; Grace Fu, Minister for MCCY; Jaris; and Jennifer See, Managing Director for F&N

Muhammad Jaris Goh, who fired the Singapore men’s team to a first medal at the World Men’s Championships and a long-overdue medal at the Asian Games in 2018, was named The Straits Times’ Athlete of the Year 2018 Excerpt from ST

2. St Andrew’s Hockey Captain, Sean See

Sean with RunONE Co-founder, Jed Senthil.

Sean was awarded the ST Young Star award after he displayed sportsmanship when he asked the umpire to forgo his own team’s goal, which led to the Saints losing to Northland Secondary School, during the National School Games. At the age of 17, he is all ready to be the 2nd Singaporean to receive the Pierre de Coubertin International Fair Play Award already !!!

Today, he was also awarded the ST Young Star of the Year 2018!

(Admin’s note: We think Jed is slightly biased and beaming with pride here, as both Sean and Jed share the same alma mater. #UpandOn)

Interesting trivia, he was coached by ONEathlete Tan Yiru before.

3. National Paddler, Yu Mengyu

(c) The Straits Times

The table tennis star rose above her career-ending injuries to securing a medal.

4. Bukit Merah Sec’s Floorball Player, John Alicante Embile

(c) Redsports Sg

It was mind over matter, to take his first penalty and he led his school to the first title in 8 years.

5. National Swimmer, Toh Wei Soong

(c) Active SG

The parathlete returned home as a Double Asian Para-games Gold Medalist from Jakarta, Indonesia.

6. VJC’s High Jumper Kampton Kam

(c) Redsports Sg

He jumped to 2 golds, 2 silvers, and 2 bronze medals at the SEA Youth Athletic Championships in Bangkok.

7. National Shooter, Martina Veloso

(c) Active SG

Martina’s former schoolmate & ONEathlete, Shaheed Alam would agree. She is not even 20, sho(o)t to fame at Commonwealth Games with unexpected medals, and is totally photogenic.

(Admin’s note: Enuf said. We are gel-uuz)

8. Queensway Sec’s Footballer, Putri Nur Syaliza

(c) The Straits Times

She bends it like Beckham! Woaaaaaaa(go)aaaaaaaal!

9. National Swimmer, Joseph Schooling

(c) redsports sg

No introduction needed. He is Singapore’s golden boy and continues to have such strong camaraderie on the pool at Asian Games.

10. ACS (Barker Road) C Division Table Tennis Team – Ryan Eng, Ryan Chong, Ryan Tan, Ethan Ong, Ethan Chua, Silas Chua, Benjamin Wee and Seth Wong

(c) The Straits Times

We saved this for the last.

Coming together from the Junior school, they formed their own team (in the absence of a CCA club), trained for 2 weeks, played, won a bronze medal, and formed their own legit club! Hyperlapse story for these guys, #tbytb

Bonus: National Marathoner, Mok Ying Ren


Did you #runwithmok during the Straits Times Run 2018 too?

Posters of the 100PLUS Ambassador were seen all around the Island Ballroom, gently reminding us to hydrate well and power our daily exercise regimes with the ACTIVE’s electrolytes, Vitamins B3, B6 and B12!

The Double SEA Games Gold Medalist & National Records Holder, who won Singapore’s first male marathon gold medal in 2013, made his ‘presence-felt’ even though he was not at the awards venue, and was probably at work on the surgical table.

Orthopaedic Resident, Dr. Mok continues to be iconic of many Team Singapore athletes who strive to give a stellar performance in their sporting dreams, professional endeavors, and personal commitments!

3 Ways to kick start your weight loss campaign!

BANJAMIN QUEK – It is easy to make fitness goals when it’s barely 1 month into the new year, when you’re brimming with enthusiasm (or festive goodies). A simple comparison of the number of gym-goers in January and June will be telling – how many of us will be disciplined enough to go the distance when it comes to health, fitness and weight loss?

The fact is, most of us can’t. According to a survey by Taiwan’s Health Promotion Administration, on average, we consume 39% more calories, and nearly 45% of people gain an average of 1.7kg during Chinese New Year. Multiply that by the number of festive seasons in multi-racial Singapore, and add in As the saying goes, ‘a moment on your lips, forever on your hips’.

Here are 3 simple, yet effective ways which can help you stave off those extra pounds.

  1. Using Calorie Counter

I am blessed with loving relatives and loved ones who never fail to shower me with home-cooked meals and food whenever we meet up. While I know this is their way of caring and showing their love, such generosity may not always be helpful when I’m working towards a target race weight. Taking one or two extra bites may not derail your plan, but it is still important to watch what you eat. Keeping track of your meal and snacks intake goes a long way in keeping you accountable to your weight loss plan.

Alternatively, you might want to download Under Armour’s MyFitnessPal app which can help you track your calories intake, and also set diet goals to remind yourself not to overeat during moments of indulgence (or weakness). Some snacks can be notoriously high in sugar and such blood sugar spikes could compromise your immune system and make you more vulnerable to sickness. As always, moderation is key.

2. Consistent exercise is key

If you are someone who ‘lives to eat’ and life would be decidedly un-worthy if devoid of snacks and treats, then consistent and disciplined exercise might be the way to go. #BurnMoreEatMore. Incorporating exercising as part of your daily regime is a simple way to ensure that those extra calories fill your heart, but not your stomach. Here’s a chart about how much exercise you would need to burn off the extra calories.

(c) Chart adopted from Channel Newsasia

Since running is one of the most efficient and calorie-bruning exercise, you might want to take a look at Under Amour’s Hovr Infinite. Their latest running shoe, launched in February 2019, has a new feature which allows you to track your run and calories burnt via the Mapmyrun app. UA Hovr Infinite is also comfortable for running over long distances and can certainly be one of, if not your best buddy for your runs.

A morning workout before the emails and work calls start coming in can also become a de-stressing routine. The cool morning weather also makes for a surprisingly refreshing run, unlike the hot and humid tropical climate in Singapore.

3) Choosing Healthier Options

Instead of chugging down cans of beers and soft drinks, you might be amazed by how much of a difference it makes to opt for water or low-calorie sodas. It’s little surprise that people put on weight during festive seasons, since everyone mostly hands out packets of sweet drinks during visitations. With the rising popularity of sugared beverages like brown sugar milk tea, it can feel like an uphill battle against the sugary goodness. However, the choice ultimately is ours to make, and taking the calories from sugared drinks out of the equation is definitely one of the secrets to not piling on the extra pounds. Sometimes, eating is just our way of dealing with boredom so why not fill in this gap by throwing in fruits as part of your diet instead?

(c) Stock image from Google

In a food-centric society like Singapore where a large part of our culture is built around what is served on our plates, it can be very challenging, and counter-intuitive at times, to lead a life that seems devoid of these tasty ‘parcels of love’. However, with a little mindfulness, we hope you can achieve the balance you need to enjoy a healthy body while fulfilling your heart’s desires.

Banjamin Quek is a ONEathlete and Under Armour Ambassador. The mid-distance runner majored in business, and is passionate about the environment.

Evan and Shuzhen (c) Image by Adidas Runners

Run for Love

This article was first published on rockay.com on Dec 30, 2018
Main featured image by Adidas Singapore.

DARA MORMILE – The roller coasters we endure in the dating world can sometimes be compared to the twists and turns we confront as runners taking on a new trail or path. We’re excited, cautious, hoping for the best, coping with new conditions and learning how to keep ourselves in control of the situation.

Some athletes choose to put training first, as their priority and prefer to make a commitment to running and fit life instead of hunting for and committing to Mrs. or Mr. Right. Others want to include their mates in the sport to some capacity and are able to share their athletic feats with someone who has the same overall health values. Another percentage of us don’t even care if whoever we’re dating isn’t the type to lace up and join us for the long run.

(c) ONEathlete / Mok Ying Ren

To each their own!

For runners who are passionate and committed to training – and want some passion in their love lives too – the hectic whirlwind of the dating world may require a careful balancing act. There are a couple of possibilities on the spectrum – runners who may have met that special someone at a race or running event, or runners who meet and fall in love with mates that have no interest in the sport altogether! In another scenario, maybe you’ve met someone who wasn’t a runner before and you’ve inspired their athletic muse (and vice versa)!

(c) ONEathlete / Ashley Liew

But how, exactly, does being a runner affect our ability to meet our match and gauge who our ideal mate would be? For runners who are married with children and have found the gracious balance between sports and personal life, you’re already ahead of the game and you’ve probably mastered dividing and compartmentalizing your time. Those still trying to find love in the midst of sticking to a workout routine – and divide their time while finding a mate – can consider the following points when looking for love.

  1. Making time and spending time
  2. Be honest about your expectations
  3. Chemistry and motivation

So, what’s great about having a running mate?
1. The unconditional love for a worn out athlete
2. Knowing how to cope with “Me Time”

Click HERE to read the full article.

(c) Image from Run Leeds

Happy Valentine’s Day 2019!

#RunforLove #RunONEwithLove!

4 Ways to staying fit despite all the eating during CNY

REBEKKAH ONG – Chinese New Year (CNY) is a yearly holiday affair when everyone, including family and friends, gather to celebrate the joyous occasion of ushering in the Lunar New Year. It is also a season where festive goodies are in abundance and we can’t wait to enjoy seasonal treats such as CNY cookies and love letters!

During periods like this, overindulging can seem like an inevitable fact of life. So the real question is – how do you keep the festive spirit high, and yet shun those extra pounds? Must a ”moment on the lip” really become “forever on your hips”? Here are some tips that we hope can help you enjoy the New Year celebrations without fearing the post-festive guilt.

  • Know your CNY goodies calories

Chinese New Year snacks festive treats are generally pretty high in sugar and fat. Some of these snacks can even contain as many calories as a small meal. Hence, you should consume in moderation and adjust your physical activity level to avoid unwanted weight gain.

The picture below shows how much physical activity is needed to work off these festive treats. One pineapple tart contains about 82 calories, one love letter contains about 56 calories, and a single bak kwa contains a hefty 370 calories.

Chinese New Year goodies and calories

Calories are taken from HPB Online.*Values are based on a 60kg man.

  • Go easy on the drinks

Whenever possible, consider choosing beverages with reduced sugar or those with the Healthier Choice Symbol. Try to avoid soft drinks and alcohol as the sugar content for these drinks are likely to be high. Did you know that a can of soft drink or alcoholic drink can have about 80 – 150 calories lurking in it? If you can, just avoid the sugared drinks and opt for plain water.

  • Make time to exercise

While you may not always have time for exercise, you can always make time for it. During festive periods, it can be pretty hectic visiting friends and family. Make it a point to wake up early and go for a morning run or workout before these visits. If pre-dawn workouts are not your cup of tea, another option would be to exercise while you are out visiting. One way would be to plan your route with your family and friends such that everyone can walk a short distance to the next destination and benefit from being active. Don’t forget that the National Steps Challenge Season 4 is in progress – so get moving and clock those 10,000 steps for your Moderate to Vigorous Physical Activity (MVPA) points.

  • Find opportunities to move

When visiting, find opportunities to keep yourself moving. There will be a stream of guests during house visits, so be prepared to stand and walk to greet guests at the doorstep. Also, offer to help your busy hosts serve drinks and titbits. As a plus, you’ll increase your likeability while burning twice as many calories as compared to sitting down. Give up your seat if there is a crowd, and stand to chat. Try to mingle more with other guests—the idea is to keep moving.

Find opportunities to stand during visiting.

We hope these tips will come in useful during this CNY period.

From all of at RunOne, here’s wishing one and all a happy and prosperous Lunar New Year! Stay fit and strong everyone!

Rebekkah Ong is a fitness junkie and F1 geek. The elegant foodie is almost at every run event! She presents all things in fours!