Transcript
! H S I N I F E H T O STRONG T ATION S & RACE INFORM TE U O R G IN N N U TRAINING TIPS, R
www.shape.com.sg
As featured in
Premieres 25 July Every Tuesday, 8pm
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what’s inside Build up your Body Strength-building exercises to condition your physique from top to toe.
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Train smarT Cross-training workouts every runner should do.
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no more knoTs Spa treatments that ease tension and stimulate blood circulation for quicker recovery.
EDITORIAL Group Editor-In-Chief Caroline ngui (
[email protected]) Group Editor raymond Goh (
[email protected]) Editor Zarelda marie Goh (
[email protected]) Writers estelle low (
[email protected]) dawn Chen (
[email protected]) Executive Sub-Editor sandra Campbell (
[email protected]) Senior Manager, Administration and Editorial Support Unit Juliana Chong (
[email protected]) Editorial Support Manager alice Han (
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[email protected]) C R E AT I V E Art Director ray Christian Ticsay (
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[email protected]) Chief Photographer Veronica Tay (
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[email protected]) Tan Wei Te (
[email protected]) Winston Chuang (
[email protected]) Photographers darren Chang (
[email protected]) Vee Chin (
[email protected]) Vernon Wong (
[email protected]) Zaphs Zhang (
[email protected]) Photography Assistants angela Guo (
[email protected]) sherman see-Tho (
[email protected]) Editorial Support Executive Jacqueline yik (
[email protected])
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Shape run CarniVal sTar Buys
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A DV E R T I S I N G & M A R K E T I N G Head, Sales & Marketing Caron Chan Assistant Account Manager Jane seah Account Director irene Tan Associate Account Director Jenny ong Account Executive (Digital) sacha anastasia Head, Business Development (Women’s Network) angela lok Director, Commercial Projects (Regional Account Management and International Licensing ) alice rappa Product Manager (New Media) Faith yoong Senior Executive (New Media) Zoe yew For sales enquiries, e-mail Fiona Ong:
[email protected]. For marketing enquiries, e-mail Florence Loo:
[email protected] pubLIShING SERVICES Publishing Services Team Head Clara ng (
[email protected]) Senior Publishing Services Executive Wendy ong (
[email protected] ) M A N AG E M E N T Chief Executive Officer loh yew seng (
[email protected]) Managing Director maureen Wee (
[email protected]) General Manager diana lee (
[email protected]) Strategic Planning Director Foong seong khong (
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Ch 111/825
COVER
PHOTOGRAPHy Vernon WonG ART DIRECTION lana nGuyen GROOMING GiGi snG MODELS sopHie monG, BeTsy CHen & ViCToria panG OUTFITS skeCHers
Pain Relieving SHAPE SINGAPORE is published by SPH Magazines Pte Ltd, 82 Genting Lane, Media Centre Level 7, Singapore 349567 • TEL 6319-6319 • FAx 6319-6345 • AD SALES ENqUIRIES 6319-6281 • E-MAIL
[email protected] All rights reserved. No part of this publication may be reproduced in any form or by any means without the written permission of the publisher. The views and opinions expressed or implied in Shape are those of the authors or contributors and do not necessarily reflect those of the publisher. Call 6388-3838 for back issues. Subscription hotline: 6388-3838; Online subscription: www. shape.com.sg
Shape, Copyright © by Meredith Corporation and SPH Magazines Pte Ltd. All rights reserved. Shape is a trademark of Meredith Corporation and is under licence from Meredith Corporation. This trademark may not be used or reproduced without the permission of Meredith Corporation.
For relief of muscle pain and sprains MAHP1600308
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Strong & Cool
Cool and powerful bursts of active ingredients Anti-drip nozzle for concentrated spray Easy to apply to relieve pain Non-greasy Suitable for before and after sports * Individual results may vary.
Visit our booth at SHAPE RUN and get Salonpas samples! Plus, enjoy special promotions on all Salonpas products. ** Source: Euromonitor International Ltd; in terms of retail sales value in 2016, based on the custom research conducted in March-April 2017 in the countries that account for more than 70% share of the global topical analgesics/anaesthetic market in 2016.
Build up your Body R
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unning is largely a cardiovascular activity, making strength training an essential part of your training. The impact to your legs could be up to three times your body weight when you run, says running coach Andrew Cheong of SSTAR.fitness. “Running is a one-legged activity – you land on one leg at a time – so it’s best to have strong muscles to keep yourself balanced and help you maintain good posture.” The following strength-building exercises have been recommended by Andrew. Do them daily for best results.
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Conditioning your physique from top to toe will reduce the risk of injury and ensure good running form.
lateral leg lifts This exercise targets the hip abductor muscles, especially the tensor fasciae latae, which helps to stabilise the hips and pelvis. [a] lie on your left side, legs extended. Slightly bend left leg. [b] lift right leg away from the ground, keeping it straight. hold for five seconds and lower to start. This is one rep. Do 10 to 20. Switch sides and repeat.
Plank This move strengthens the back muscles. A strong back will result in better posture and a more efficient running gait. Face the ground, extend your arms and support yourself with palms and toes. Transition to rest on elbows, but continue to support yourself on toes. Keep back straight. [shown] hold for 30 seconds and work up to 3 minutes.
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Wall sit This move builds strength in the thighs. Stand with your back against a wall. Squat to a half-sitting position, with knees bent at 90 degrees and directly over your toes. Feet must be parallel. [shown] hold for 30 seconds and work up to three minutes.
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Bridge This move strengthens the buttocks, hamstrings, back and stomach. [a] lie on your back, facing upwards. Bend knees and keep feet flat on the ground. [b] Raise hips and lift buttocks. hold for 10 to 30 seconds, ensuring that knees, hips and shoulders are in a flat plane (no sagging of hips). lower to start. This is one rep. Do 10.
Push-uPs If you want to do just one exercise for your upper body, push-ups are it. A strong chest, shoulders and triceps ensure that you don’t get fatigued from swinging your arms when running. [a] Adopt plank position, with palms on the ground. [b] Keeping the body straight, bend elbows and lower chest towards the ground. At your lowest point, straighten elbows and return to start. This is one rep. Do 10 to 20.
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skechers special
Skechers GoRun Ride 6, $139
ShoeS
Hit your stride
Whether you’re a beginner or a marathoner, every runner needs these essentials.
If you’re prepared to invest in only one item, make it quality footwear. The impact on your legs when you run could be up to three times your body weight, making a supportive and comfortable pair of running shoes crucial if you want to be injury-free. Go to a specialist running store and get recommendations from the staff on shoes that fit your foot type, running gait and personal preferences. Slip them on to see which ones work best. It’s best to jog lightly around the store to get a better sense of how they’d feel during a run. You may also need to try the same style in a variety of sizes. Remember to measure the gap between the tip of the shoe and your longest toe. It should be at least the width of your thumb, and there should also be little or no slipping at the heel.
A good place to start at is Skechers, which has concept stores across the island. You can expect a wide variety of running shoes that cater to all sorts of runners. Two shoes worth considering are the Skechers GoRun Ride 6 and the Skechers GoRun 5. The GoRun Ride 6, a neutral cushioned shoe, is the latest model in the GoRun Ride series. It’s great for training runs and races of 10km or more. It’s lightweight at 235g. The soles have 5Gen EVA foam, which provides the padding you need to feel comfortable as you run. It’s also flexible, allowing the shoes to fit your feet like a second skin. Molded heel counters and support straps further provide a stable and secure fit. Sweat from your feet will evaporate quickly, too, as the Goknit circular knit fabric used for the uppers is breathable and there are vents knitted into the fabric. The spacious forefoot
Skechers GoRun 5, $159
and toe box areas are also worth noting. The GoRun 5 is another neutral cushioned shoe, and it’s even lighter at 213g. This is the model to use for fast training runs or when you take part in shorter races. Expect the same bouncy 5Gen EVA foam as the GoRun Ride 6, which makes each step feel effortless, as well as breathable uppers made of the same fabric as the GoRun Ride 6. This model has a snug and secure fit as well. The difference is in the new and novel lacing system that combines fabric loops with elastic bands so you can lace up your shoes in various ways. Overall, the GoRun 5 is more responsive and designed for speed, allowing you to move lightning-fast. Both models have a mid-foot strike zone, which promotes efficiency in each stride, and a Quick Fit pull-on heel feature so that putting on and taking the shoes off is easier.
skechers special
Skechers jacket, $109
SunScreen
Skechers sports bra, $49
You won’t see the benefits of it till later in life, but trust us when we say that applying sunscreen with at least SPF30 on your face and body before you head out for a run is non-negotiable. Do this even on overcast days because skin-damaging ultraviolet rays can pass through the clouds. Choose a product that is also water-resistant and offers protection against both UVA and UVB.
hydration
Skechers shorts, $49
Sweat-wicking clothing
This goes for everything from your sports bra to your socks. Unlike cotton, which sticks to the body and doesn’t dry quickly in Singapore’s humid weather, synthetic fabrics are the way to go when it comes to running apparel as they wick moisture away from your skin so evaporation can
occur. You will feel cool and comfortable, even when it’s bright, sunny and humid. Again, a good place to shop at is Skechers, as the brand carries options that are perfect for runners. For starters, its sportswear is made of synthetic fabric that not only wicks moisture away, but also has a four-way stretch so any movement
Skechers tights, $59
you make isn’t restricted by what you’re wearing. What’s more, the clothing is breathable, thanks to strategicallyplaced mesh panels for enhanced ventilation. And you’ll be pleased to know that you can wear the clothing for night or lowlight runs, too. Everything has reflective elements for visibility, and each piece is also water repellent.
Dehydration in runners can lead to fatigue, headaches and muscle cramping. In a worst-case scenario, heat exhaustion and heatstroke can occur. Staying hydrated is key. Generally speaking, drink water or a non-caffeinated fluid an hour or more before you start your run. Drink another 100 to 200ml just before you start – you don’t want to feel too bloated. On average, you should consume 100 to 150ml of fluid every 20 minutes during your run. This depends on how much you sweat and how fast you’re going. Carry a small bottle of water on a running belt or make sure that you run a route with water coolers or restrooms along the way.
Train smarT Up your running game by doing these cross-training workouts.
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● indoor CYClinG experienCe Also known as ICe, Indoor Cycling experience is a spinning class that comes in three levels of difficulty. Through the warmup, sprints, climbs and cooldown, you’ll get a solid cardio workout with zero strain on the knees. Plus, the constant pedalling will result in leaner legs and a nice, taut butt.
True Fitness has eight outlets in Singapore, including those at Chevron House, Suntec City Mall and Velocity @ Novena Square. For more information, visit www.truefitness.com.sg.
Tired, aching muscles? Find relief from the therapeutic treatments at these spas.
amper your sore body post-run by buying yourself a massage. A good knead is just what you need to ease tension and stimulate blood circulation for quicker recovery. ● cheryl W WellNeSS & WeIGhT MANAGeMeNT Eliminate fatigue and recharge with the Full Body Aroma Lymphatic Drainage Massage ($120 for 75min). You’ll start the treatment with an aromatic steam bath to improve blood circulation, followed by a manual lymphatic drainage massage to help your body better filter out toxins and waste. WhErE #05-18/18A Ngee Ann City For morE iNFo www.cherylw.com.sg
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photo 123rF.coM
● Grit StrenGth Les Mills Grit Strength is a 30-minute high-intensity interval training (hIIT) workout that combines barbell, weight plate and body weight exercises. You will build strength and lean muscles
all over, and see a boost in stamina and endurance.
tExt DAwn chen mAiN photo 123rF.coM
● Gentle YoGa Less strenuous than other forms of yoga, Gentle Yoga is suitable for beginners and a great way for you to stretch those tight hips and hamstrings. At the same time, you’ll work on balance and stability. The beauty of yoga is that it gives you a full-body workout without pressure on the joints. This class is also available at True Yoga.
TexTPhoTo EstEllE 123rf.com low PhoTo truE fitnEss
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hether you’re an amateur or competitive runner, cross-training is a must. Doing non-running exercises as part of your training routine will help you prevent injuries, and get a leg up in a race. Preferably done on rest or recovery days, so that your joints get a break, these exercises should strengthen your running muscles – core, quads, hamstrings, hips, back, and shoulders – while being low-impact. Not sure where to start? Join these True Fitness group exercise classes. They are a perfect complement to any running routine.
No more P kNots
● yAkSoN houSe Get a taste of Korean golki therapy – a deep bone massage that promotes blood circulation and muscle relaxation – with Yakson’s Sports care ($240 for 60min). Your therapist will help knead and stretch tight muscles in your legs, hips, back and arms, so you leave feeling lighter. WhErE #05-12A Wheelock place For morE iNFo www.yakson.com.sg ● IkedA SpA Fashioned after a traditional Japanese bath house, ikeda Spa will transport you to another world. try the Anma Deep Tissue Massage ($160 for 60min). Your therapist will use strong, firm strokes to stimulate the deeper layers of muscle and connective tissue to aid flexibility, recovery and soreness. WhErE 787 Bukit timah road For morE iNFo www.ikedaspa.com
● purovel SpA & SporT Bliss out in this luxury Swiss spa that offers a host of alpine-inspired treatments. to relieve muscle fatigue and promote better sleep, opt for the wellbeing Muscle recovery Massage ($149 for 60min). this is a medium-to-deep pressure, post-workout massage that’s good for active individuals. WhErE Swissotel merchant Court For morE iNFo www.swissotel.com/purovel ● So SpA Looking for a relaxing getaway? make a booking at this tranquil sanctuary. Close your eyes and be lulled to sleep when you try The Sentosa Massage ($180 for 60min). the restorative treatment stimulates energy pathways in the body to relax the mind and recharge overworked muscles. WhErE Sofitel Singapore Sentosa resort & Spa For morE iNFo www.sofitel-singapore-sentosa.com
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● SpA eSprIT if you prefer an oil-free experience, give the energy worker Massage ($101.65 for 60min) a go. Slip into the soft t-shirt and bottom provided by the spa and let the day’s tension melt away as your therapist uses long strokes and stimulates pressure points to release kinks and knots. WhErE 8D Dempsey road For morE iNFo www.spa-esprit.com ● cAllA SpA Feel at one with nature in this enchanting, forest-like sanctuary. pair the Deep Tissue Massage ($98 for 60min) with Calla’s rosemary and lemongrass oil blend. rosemary, said to have high levels of painrelieving properties, helps increase circulation to alleviate muscle fatigue, while lemongrass relieves muscle pain and body aches. Good news: if you’re peckish afterwards, each treatment comes with a complimentary entree and a free flow of light bites! WhErE #01-500 Suntec City mall For morE iNFo www.callaspa.com.sg
● yuNoMorI jApANeSe oNSeN & SpA You’ll benefit from traditional Japanese onsen therapies and thai massage treatments in this fusion spa. pick the onsen + Thai Massage ($118 for 60min) package to get the best of both worlds. After being rocked and kneaded, soak in one of the 11 onsen pools. there are six variations of baths to choose from, and each boasts its own health and beauty benefits. WhErE #02-17/18 Kallang Wave mall For morE iNFo www.yunomorionsen.com/2015/sg
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sUNTEC CITY spECIal
Shop and be rewarded! Score the best deals with Suntec Rewards.
T
he savviest shoppers know that getting the best deals in town is a science. You have to know where to go to take advantage of sales. But instead of scouring the stores, it’s now easier than ever to shop smart with the new Suntec Rewards cardless loyalty program.
This free membership service allows you to access tons of deals available at Suntec City Mall – one of Singapore’s largest – from the convenience of your phone! As a member, you’ll gain from the following benefits: • Year-round, exclusive discounts of up to 50 per cent off from your favourite stores, • Suntec Rewards points as you shop and dine at over 360 stores in the mall, and • e-vouchers, treats and parking privileges* whenever you’re there. Signing up is easy and hassle-free. Simply download the Suntec City app (available on iTunes and Google Play),
register, activate your account via SMS with a one-time password that’s sent to you, and voila! All your treats and rewards will instantly be available with just one tap. Over time, spending a total of $6,000 entitles you to Gold membership; Ultimate membership entails spending a total of $40,000. There’s no accumulation time limit, so don’t stress about chalking up those receipts. After all that shopping, Gold and Ultimate members can relax in the recently opened Suntec Rewards Lounge – the perfect place to recharge and unwind after a whole day of retail therapy. Want to zone out and use your phone? No worries, recharge with the free use of a power bank as you sit back and scroll through your Instagram feed. Feet aching after all that walking? Bliss out in the lounge’s Osim Udivine full-body massage chair. Thirsty? Help yourself to the various types of complimentary beverages available, including coffee and tea. Suntec Rewards is an ongoing program, so you won’t miss out if you sign up today. For more information, visit www. sunteccity.com.sg. *Coming soon.
DUO REWARDS
VISIT DUO BOOTH AT SHAPE RUN 2017
Join us, because you deserve more
Participate in on site activities to win exclusive prize!
Join DUO Rewards as a member today DUO Rewards membership is open to everyone and it’s free to sign up.
DUO$
Earn DUO Points DUO points are awarded for every dollar spent with affiliates ($1 = 1 DUO point)
Be Rewarded Points earned can be used to exchange for exclusive merchandise, car care products, car service voucher, apartment stay, car rental and limousine services.
Enjoy Lifestyle Privileges Access to exclusive privileges ranging from dining, shopping, beauty, leisure, travel and attractions ticket.
Events
Be Invited to Exclusive Events Attend exclusive members only events such as driveaway trips, car grooming workshop, beauty and wellness workshop as well as, cooking and baking classes.
Flash DUO Mobile App homepage and Get a free Microfiber Face Towel All participants are advised to download and sign up for DUO membership in advance
Hashtag #DUOShapeRun2017 to your Shape Run photos on Instagram and Get a free 2R print
■株式会社浅野屋 基本ロゴマーク 2011.01
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duorewards All images shown are for illustration purpose only. All items are subjected to availability, while stocks last. Terms and Conditions apply.
KELLOGG’S
Special K cereal from Kellogg’s helps you strive towards becoming stronger and being in tip-top condition overall. With specially selected ingredients for a good nutritional balance and taste, these delicious, 99 per cent low-fat flakes provide you with the right source of nourishment. Offering a wholesome blend of unique flavours, each pack makes every bite worth waking up for!
SKECHERS
Shape Run Carnival Star Buys
Sweat, shop and get active at the Shape Run Carnival from July 25 to 30! Expect fitness classes, running workshops, and exclusive shopping deals! More details at www. shape.com.sg/shaperun and Shape Singapore’s Facebook page.
For Shape Run participants only! Enjoy $30 off Skechers GoRun Ride 5 running shoes (UP $139). Support your run with a responsive 5Gen cushioning midsole and midfoot strike zone to promote fluid transition as well as efficiency in every stride.
COMPRESSPORT
This Swiss company produces 100 per cent European-made products. Combining advanced technologies with the latest trends, it aims to always innovate and surprise athletes when responding to problems they face daily. These include how to improve their performance and enhance recovery, as well as how to prepare for travel in the best possible conditions.
REvLON NATUR-A FOODS
Exclusive offers from Natur-a Foods. This Canadian brand produces non-dairy, organic plantbased almond, soya and brown rice beverages that are low in fat – and excellent sources of calcium as well as vitamins D and B1.
ZENYU
Get 20% off Revlon ColorStay 2-in-1 Compact Makeup & Concealer and receive a free Revlon Ultra HD Lipstick. Offer while stocks last.
TRUE FITNESS
Activate your complimentary fitness pass at the True Fitness booth and enjoy a waiver of the joining fee when you sign up. The first 50 Shape Run participants will also receive a free gift! Other terms and conditions apply.
Your skin is meant to become noticeably firmer and smoother after four to eight weeks of taking QYRA Collagen Drink daily. Just for the Shape Run Carnival: Buy two packs of QYRA Collagen Drink, and get one pack free. Each contains 21 ampoules and costs $85. Offer while stocks last.
