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With lessons learned from last year, Garmin Run Singapore 2025 returns with thoughtful changes, stronger operations, and a focus on rebuilding confidence PHOTO: SPORTPLUS.SG / HANIDA HUSSIEN Following a wave of poorly executed runs in Singapore, Garmin’s flagship event is set to return not just with promises—but with real, tangible improvements to earn back runners' trust. After a year of missteps and mounting disappointment across multiple running events in Singapore, it’s fair to say local runners are weary—of poor logistics, confusing race routes, and unmet promises. PHOTO: GARMIN RUN SINGAPORE But if there’s one event that’s taking that feedback to heart and pushing forward with conviction, it’s Garmin Run Singapore 2025 . “We know where we went wrong,” a spokesperson from the Garmin Run organising team shared candidly in a recent interview with SportPlus.sg . “And we are addressing each issue. We hope that runners keep an open mind about this year’s run.” PHOTO: GARMIN RUN SINGAPORE Learning from the Past, Leading into the Future The team behind Garmin Run has turned last year’s criticism into fuel for a serious rethink. With a newly appointed, experienced organising crew and input drawn from successful Garmin Runs in other countries across Asia—including Japan, Malaysia, and Hong Kong—2025’s edition is aiming to be everything 2024 wasn’t. “Last year was indeed a learning experience,” the spokesperson said. “We went through all the comments and feedback and zoomed in on the pain points to improve the experience. The route will be tested by Garmin athletes and runners for feedback and adjustments.” That kind of proactive planning is exactly what many runners in Singapore have been calling for—not just from Garmin, but from race organisers across the board. PHOTO: SPORTPLUS.SG  / HANIDA HUSSIEN Safety, Clarity, and Competitive Spirit One of the most pointed critiques from last year’s race was the start line—positioned on a slope with no staggered flag-off system, it created a congested and potentially dangerous launch. This year, that’s gone. “Runners’ safety is our utmost priority,” the spokesperson affirmed. “We are replanning the start line, finish line, and potential congestion points. Flag-off pens will be implemented this year to ensure all runners are safe and comfortable during flag-off.” In another exciting move, a competitive pen will be introduced for the 10km and Half Marathon categories—offering serious runners a shot at podium glory while ensuring smoother flow for recreational participants. PHOTO: SPORTPLUS.SG  / HANA BASIR Operations Get a Serious Overhaul Beyond the course, Garmin Run Singapore 2025 is fine-tuning the finer (but no less critical) details: logistics, signage, hydration, and bag deposit. “There will be a dedicated team managing the bag deposit and collection to ensure a smooth flow and minimal waiting times,” the spokesperson explained. “We encourage runners to deposit their bags earlier so that there is sufficient time for them to get to the start line.” PHOTO: GARMIN RUN SINGAPORE Directional clarity is also getting a major upgrade. “The operations team will do multiple walkthroughs for the venue to ensure that sufficient directional signage is deployed at key points. A detailed runners’ guide will also be shared in advance.” Hydration—another hot-button issue—won’t be an afterthought this year either. “We are working through the hydration point plan, taking into account accessibility for runners, sufficient quantity, and keeping hydration points within a 2.5km distance from each other.” PHOTO: SPORTPLUS.SG   / HANA BASIR Race Packs, Real Fit, and Real Change In 2024, issues around apparel sizing and long waits for finisher tees added to runner frustrations. Garmin isn’t overpromising here, but they’re improving: “We have factored in more larger sizes this year. While sizes remain limited, runners can refer to last year’s sizing and do proper measurements for a better fit.” Transparency and realism like this show a willingness to be accountable—not just apologetic. PHOTO: GARMIN RUN SINGAPORE Training Together, Running Stronger Perhaps the most inspiring shift comes not from logistics, but community building. In collaboration with ASICS Running Club , Garmin is hosting free weekly training sessions led by national athletes like Shah Feroz , Yong Man Yun , and Loh Guo Pei . “These sessions are free for all to join, and happen every Tuesday and Thursday evening, and Saturday morning,” the spokesperson said. “It’s about helping runners improve—not just for the event, but in general.” It’s a rare, commendable example of an organiser investing in the running journey, not just the race day. PHOTO: SPORTPLUS.SG  / HANA BASIR A Community Run with Regional Vision With Garmin Run Asia Series in ten Asian markets, the Singapore edition isn’t just being rebuilt in isolation. “We’ve taken learnings from Taipei, Malaysia, Japan, Thailand, Indonesia, the Philippines and Hong Kong,” the spokesperson shared. “From safety to hydration to post-run experience, it’s all being rethought.” And it’s not just about doing better than last year—it’s about setting a new standard in a local race landscape that’s lost some trust. “Garmin is committed to making Garmin Run Asia Series a run series to look forward to in the region,” the spokesperson concluded. “We welcome all feedback after the run to continue to improve and enhance the experience each year.” PHOTO: GARMIN RUN SINGAPORE The Finish Line Isn’t the End—It’s the Start In a year where many local races in Singapore have left runners disappointed or disillusioned, all eyes will be on Garmin Run Singapore 2025 to see if the influence and feedback from community voices can indeed raise the standards of Singapore running events. While not over promising on a perfect execution of this year’s event, there is an authenticity and openness from the new organisers of Garmin Run Singapore 2025 that offers a rare glimmer of hope. It isn’t perfect yet—but it’s evolving transparently, led by a team that’s clearly listening. So here’s the call to the running community: let’s show up, support the improvements, and help shape the kind of running culture we want to see in Singapore. Because maybe, just maybe, this is the race worth running again. Read the full SportPlus.sg interview with Garmin Run in our special feature here . #GarminRunAsiaSeries #GarminRunSG #GarminRun2025 #GarminSG #BeatYesterday

From sacrificing her job to pursue triathlon, to sharing tips for beginners and the spirit of races like the MetaSprint Series, Rachel Longstaff's love for triathlon shines PHOTO: HANA BASIR, SPORTPLUS.SG It’s never easy to leave everything you know behind in search of an uncertain path and follow your heart. But if you don’t take that risk to embark on unchartered waters, you may never discover your fullest potential and be left to rue what could’ve been. “Shoot for the moon. Even if you miss, you’ll land among the stars.” - Les Brown. Spend just ten minutes with her, and you won’t just hear about her love for triathlon—you’ll feel it for yourself. Set to kick off a big 2025 with the MetaSprint Series Duathlon in February and the MetaSprint Series Triathlon the following month, Rachel Longstaff has set her eyes on making her mark on the Singapore triathlon scene in a significant year for Southeast Asian sports. Whether or not you're a triathlete, listening to how she lights up when sharing her ambitions, paired with an unwavering tenacity, makes it impossible for her self-belief not to inspire you. The 27-year-old began her sporting career as a competitive 5km and 10km runner. Ever since she caught the multi-sport bug in 2024 though, she’s never looked back since. Finding her overflowing love for the sport too hard to ignore, Rachel decided it was time to risk leaving her stable job to pursue triathlon full time.  “Once I’d planted that seed in my head about six months ago, I got to a point at my job where I realised I didn't want to look 20 or 30 years down the line and think about the ‘what ifs’,” shared the Mathematics teacher by day. “Working and training, I found it challenging to work out what I truly want and what my calling is. I’m in my 20s and I do truly love the sport to bits. I’ve gotten this far having never taken it on as a full time pursuit. I want to see what I can do and pour my all into it.”  Currently in her final six months as a teacher, Rachel is balancing her job with rigorous training, pushing through until June before fully dedicating herself to triathlon and the journey towards breaking records under the Singapore flag.  PHOTO: HANA BASIR, SPORTPLUS.SG On most, if not all days, she’s up at 5am for her first training session before heading to work. And while many look forward to some much-needed rest after a long day, Rachel is back on her bike or out for a run for her second session of the day. For many, making the switch from running to triathlon might seem daunting due to the perception of three sports having a higher strain on the body. For Rachel, however, it’s had the opposite effect, offering her body a balance and relief she hadn’t expected. “I do a lot more hours than I ever did running but I think it’s more manageable because you’re varying the sport. I think I felt more under recovered as a runner than I ever felt as a triathlete because you can swim and run a hard track session on the same day and they’re working different muscles,” she explained. “I was a runner who was always slightly injury prone so I did have to do a little bit of swimming and cycling but I didn't have to take it seriously. Now that I train in all three sports, it’s ramped up obviously. If there’s people wanting to get into triathlon, rest assured it’s helped me more from an injury point of view. It’s more manageable even though the hours have gone up.” PHOTO: HANIDA HUSSIEN, SPORTPLUS.SG Having only truly embraced triathlon in 2024, Rachel knows just how crucial it is to have a positive and electrifying maiden race. With the MetaSprint Series Duathlon 2025 on the horizon, it’s the community building opportunities that draws her in, and is something she feels will help spark interest in the sport that’s given her so much. “I ride four hours every Saturday and if you told me that a year and a half ago, I wouldn’t have believed you. That’s the beauty of MetaSprint Series, they give people the triathlon experience and the joy of the sport. People get to meet one another and build the community, which is a key aspect of the sport. Community is everything.” she emphasized. “People think it’s an individual sport but it’s really not. I actually tried triathlon during lockdown and I got to a point where I felt it wasn't for me. I was training a lot on my own but then I came to Singapore and started training out here and for me, the community is a huge part of what makes me go after my goals. I absolutely love the swim squad that I'm a part of. It’s the people I wake up to. I’m up at 5.15am and I know who I’m going to be with and they’re good people.” The MetaSprint Series isn’t the only triathlon taking to Singapore’s roads early in the year, with the Singapore T100 making its highly anticipated return this April. While the T100 is a larger race, Rachel believes that smaller events like the MetaSprint Series play a vital role in setting the stage and building momentum for challenges like the Singapore T100. PHOTO: HANA BASIR, SPORTPLUS.SG “I’ve always learned in training that you need the race day feeling in practice. These beginner-friendly races give you all the simulations that you need to be adequately prepared for things like the transitions in the T100, the atmosphere you’ll experience and how to start well. It gives you everything you need to know what the key moments are in T100,” shared the athlete. Sharing her biggest tip for aspiring triathletes, Rachel advises, “Know your why. You’ll have moments where you think, ‘Why the hell am I doing this? I don't want to do this anymore.’ But if you’ve got the right people around you and you know your why, it helps a lot.” Training twice a day alongside a job is no easy feat. For Rachel, thinking about those she’s shared her toughest times with is where she pulls strength from when she feels as though she can’t go any further. Having grown up in England and Singapore, Rachel has had the privilege of watching some of her friends make it to the Olympics. With that came the realization that the stars are, in fact, within reach. “I truly believe that being surrounded by them and feeling as though I’ve got the same potential as them, makes me feel like I can go further,” she gushed. PHOTO: HANA BASIR, SPORTPLUS.SG “I’m fascinated by the unlimited bounds of human performance. When it’s tough, your brain will quit first, so you have to be mentally strong. In the toughest of sessions, knowing how good you could be and having that vision of what your goals are really helps.” For the 27-year-old, who is in the process of securing Singaporean citizenship, the Southeast Asian Games in Thailand at the end of the year is her ultimate goal. Her self-belief, a gift from her journey in endurance sports, shines through clearly. “I think the fascinating thing about endurance sport is that everybody who starts it probably thought they couldn't do it. It’s a sport that proves to yourself that what you once thought was not possible really is possible,” shared Rachel. “Once you’ve proven to yourself physically that you can do a lot of things, you can go into things you were daunted by. You’ll think, ‘I can do great things,’ and that’ll transcend to other aspects of life. “There is more inside of me.” #MetaSprintSeries #MetasprintSeries2025 #MetaSportSG

The third regional 10km run finished on a high note in Bangkok as top runners from across the region set streets ablaze with fast times PHOTO: HANA BASIR, SPORTPLUS.SG Singapore, 23 September 2024 - The ASICS META : Time : Trials Thailand 2024 ended on a high note as the regional running event returned to Thailand once again to celebrate its third anniversary. This time around, some 41 ASICS athletes from across Southeast Asia were racing in the ASICS Flagship METASPEED™ series - METASPEED™ SKY PARIS and METASPEED™ EDGE PARIS . PHOTO: HANA BASIR, SPORTPLUS.SG They were joined by over 3,000 general participants for the event at the Suphachalasai National Stadium in Bangkok, Thailand. PHOTO: HANA BASIR, SPORTPLUS.SG Certified by the Athletics Association of Thailand, this race saw all runners being challenged with a 10-kilometre distance where they could set a new Personal Best (PB) for themselves, and enjoy the thrilling race atmosphere and exciting activities lined up at the race village. PHOTO: HANA BASIR, SPORTPLUS.SG Highlights from the Men's 10KM Invitational Category included Sonny Wagdos from the Philippines winning the gold medal with a time of 31.29 minutes, closely followed by teammate and countryman Richard Salano (31.32 minutes), with Vimal Govendarajoo of Malaysia taking bronze with a Personal Best time of 31.55 minutes. PHOTO: HANA BASIR, SPORTPLUS.SG In the women's 10KM Invitational category, it was a nail-biting sprint finish between both Singapore athletes Goh Chui Ling and debutant Goh Shing Ling. Winner of the first edition of the ASICS MTT Goh Chui Ling claimed her second champion's medal with a time of 38.18 minutes while Goh Shing Ling crossed the finish line closely after in 38.21 minutes. Vietnam's Nguyen Thi Thuy Van secured the bronze position on the podium with a time of 38.27 minutes. PHOTO: HANA BASIR, SPORTPLUS.SG In the open category, the top 3 best male runners were Kebede Aberra Dinke with a time of 31.56 minutes, followed by Dillon Lee and Ebisa Takele respectively. For the women's Bontu Demisse Ware crossed the finish line first with a time of 35.28 minutes, followed by Seble Duog Beriso and Rachel Longstaff. PHOTO: HANA BASIR, SPORTPLUS.SG Gabriel Yap, Regional Senior Marketing Director of ASICS Asia Pte Ltd, said, "Today we have seen the high energy and dedication of all runners from across the region. They came together to express their determination to push their limits while having a great time in this joyful atmosphere. PHOTO: HANA BASIR, SPORTPLUS.SG What this community of runners always offer is fun and unity and how they are allowed to celebrate the power of exercise on the body and mind. I would like to congratulate all runners and thank them for being a part of this year's race." PHOTO: HANA BASIR, SPORTPLUS.SG #ASICSMETATIMETRIALS #ASICSRunning #ASICSSG #ASICSTH

Sydney Marathon ballot entry date, is there a seven star medal and why Sydney Marathon remains a compelling proposition for runners in Southeast Asia as a World Marathon Major PHOTO: HANA BASIR, SPORTPLUS.SG Will there be a seven-star medal for six-star finishers at Sydney Marathon? When is the general ballot date for entry into the 2025 TCS Sydney Marathon presented by ASICS? These and other frequently asked questions (FAQ) here in our special feature studio show with representatives of the TCS Sydney Marathon. Last week, SportPlus.sg hosted two key members of pont3, organisers of the TCS Sydney Marathon , at SportPlus Studios to find out what runners can expect in 2025, after Sydney Marathon joined the ranks of the world's most prestigious marathons as a World Marathon Major. James Constantine , digital marketing manager at Pont3, organisers of the Sydney Marathon; and Monika Denkova , Marketing Executive at Pont3; were joined by Melvin Wong , Team Singapore and SEA Games athlete and Sydney Marathon ambassador to Singapore in 2023, as well as Arthur Tong , founder of Elevate Performance Coaching - coaching partner for #SGtoSydney and Cheryl Tay , content creator and key opinion leader, and a participant of the 2024 Sydney Marathon. Why Should Runners from Southeast Asia Consider Running Sydney Marathon in 2025? When asked why runners from Singapore and Southeast Asia should consider Sydney Marathon as a world marathon major ahead of the other six more established marathons in the world, James shared: "In terms of other six majors, it's very well documented on publications how hard it is to get in. London has 840,000 applications each year - we might get there one day, but it's not happening this year. The biggest thing is the ease of access for Singaporeans to come to Sydney." He added, "Yes, there is a general ballot, but there won't be as many applications as the other majors, yet it is a Major. So it is the most accessible Major, so people have the best chance of running Sydney next year." "The actual distance from Singapore to Sydney, I think apart from Tokyo, it's also the shortest distance by travel. I know no one likes flying 20 hours plus to America. We love getting there, but the flight itself is really far." PHOTO: HANA BASIR, SPORTPLUS.SG A Marathon not just for elite runners, but for everyone Cheryl chimed in: "I walked this year's Sydney Marathon and still had a great time. To put it into context, I probably did something I wouldn't recommend to everyone to do because I tore my ankle ligament and had a chip fracture about a week before Sydney Marathon, but I was very determined to run the Sydney Marathon because I had a hunch it was going to become a Major and really wanted to get an automatic entry slot. So this is just to show non elite runners that even if you aren't a fit and fast runner, Sydney Marathon is a doable course." "I walked the course for 6 hours and 46 minutes, and I feel like I know the course very well. Sydney and Australia is a great place to go to because there is a direct flight, the command of language is easy for us because it's English, the food is great, and the weather is a big plus as well especially when you live in a tropical region where we are. It's also easy to get around. And of course the people are all very friendly." PHOTO: HANA BASIR, SPORTPLUS.SG Ease of Access to Start and Finish Lines via Public Transport How about getting to the start line on race day given that Sydney Marathon has an earlier start time than other World Majors? "What was perfect timing this year for us was the opening of the metro, which happened just 3 weeks before the race - so a lot of runners caught the underground express train, which runs right underneath Sydney harbour and takes literally 3 minutes to get from the CBD to North Sydney where the start line is. And runners can expect the same in 2025," James shared. "A lot of the talk was about the updated course and the finish line. But all these little things contribute to the overall runners' experience as well before and during race day. Especially to manage anxiety levels for runners who may be worried about how to get to the start line." PHOTO: HANA BASIR, SPORTPLUS.SG Will there be any changes to the Sydney Marathon course in 2025? One of the more commonly asked questions for runners who have experienced the 2024 and 2023 Sydney Marathons is whether there will be a change of course now that Sydney has become a World Major, to which James responded: "The start line won't change, and the finish line won't change. So runners can expect the same ease of access to the start line." Can Runners Expect a Better Sydney Marathon Expo? For runners who have been to bigger expos at other World Majors, the Sydney Marathon expo this year may not have measured up to the same level, but Monica Denkova remains optimistic and indicated that the organising team is well aware of the sentiments and are working to improve the expo from 2025 onwards. She says: "Runners can expect a lot more space - it will definitely be a major upgrade, from this year we were secured to hold 7, which is one part of the ICC. and next year that will completely double, we had an immense amount of space, an increase in store numbers from 2023 and that will increase for next year." PHOTO: HANA BASIR, SPORTPLUS.SG "I don't know the exact numbers as yet, but we want to showcase our partners, we have charity opportunities to increase next year as well, and the ICC was a big part of improving that runner experience for us this year." James added: "Having been to marathons like the New York City Marathon expo, we have seen how big the expo and experience is like there even before the marathon, and we know that's the direction we need to move into, now that we are number seven. We are looking to deliver a better experience for runners in the coming years." Placing Runners' Experiences at the heart of all things Sydney Marathon In 2024, SportPlus.sg brought Elevate Performance Coaching into Singapore's Sydney Marathon #SGtoSydney program, as part of a larger effort that yielded 420 runners at the 2024 Sydney Marathon. As part of that initiative, runners had access to a marathon coaching program led by Elevate Performance Coaching, and Arthur Tong shares his thoughts on his team's contributions to this year's Sydney Marathon experience for Singapore runners. PHOTO: HANA BASIR, SPORTPLUS.SG "As a coach we have the privilege of helping athletes prepare for a race. It's always about the preparation journey. I am a little bit biased towards Sydney because I spent 4 memorable years in Sydney, so I know the place and I knew the runners would have a great time," says Arthur. "But in order to have a great time, they need to have properly prepared otherwise it would be painful doing an event as challenging as Sydney Marathon." "So it was heartening to see them committing to the program, runners show up for the program, we curated track programs where runners did speed and strength training, we curated endurance run programs to help runners understand the lead up and progressive build up to the marathon - you don't want to overcook yourself." "So I had the privilege of seeing many runners going through our program and then finally going to Sydney and having a great time," he said with a smile. PHOTO: HANA BASIR, SPORTPLUS.SG Will there be a Seven Star Medal with Sydney Marathon as a Major? But how about those who have already completed all six majors? Is this new addition of Sydney Marathon to the World Majors going to change the six star medal iniative? "The six star medal is run by the Abbott World Marathon Majors, they have come out to say we are looking to work towards a nine star medal," shares James. "It's no secret now that Cape Town Marathon passed their first year of assessment towards being a World Major, while Shanghai Marathon is now the other candidate, and they are extraordinary. So WMM is working towards this long term goal but they are committing to only nine and a nine-star medal." PHOTO: HANA BASIR, SPORTPLUS.SG A Customisable "Make Your Own Medal" Experience "Now there is a way in which where you can create your own medal though, and that's very exciting. The Majors have released the six star display, and that can now be a seven star display, and it is a create your own medal initiative," said James. "John you have run Berlin and New York City. If you run Sydney in 2025, you can now create your own three star medal. This is very relevant for runners who have no plans to complete all seven of the Majors, or do not have the funds to do so. They can actually still create their own medal now which is very exciting." PHOTO: HANA BASIR, SPORTPLUS.SG Recognising Runners' Journeys at the Majors "Sydney and the other Majors have essentially coins which you can add into your display to create a seven star medal. Minimum is two, maximum is nine. So that is a way that runners can now be recognised on their journey towards completing the World Marathon Majors, I really like that because I don't think I will be finishing the seven or nine." "At least now there is a way I can tell people these are the Majors I have run, and have my own star medal." "The six star medal itself won't change, but what they are doing is creating this accessible initiative that recognises Sydney and possibly Cape Town as part of the Majors - it's just a different way of celebrating runners' journeys in the Majors." PHOTO: HANA BASIR, SPORTPLUS.SG Sydney Marathon Candidacy Club and General Ballot Dates How can runners join the Sydney Marathon in 2025 now that it is a World Marathon Major? Monika shares: "We've just announced the date the marathon will be next year, the 31 August, and now we are onto the hot topic of how to get in. We're appreciative of our candidacy club members - everyone who has run Sydney Marathon in 2022, 2023, and 2024, we are extremely grateful for what they have helped made TCS Sydney Marathon into today." "With that being said, they have a guaranteed entry into Sydney Marathon either in 2025, 2026 or 2027." She adds: "10,000 spots for those special members of ours who have indicated they wish to run 2025 have all gotten their slots. The next best thing is the general ballot." "Everyone whether international or domestic who haven't run in the last years, this is their best chance to get in first into Sydney next year. We have released a date that is the 10 December - Sydney time it is 10am, and Singapore it would be 7am given the time difference." "It will be open for 3 weeks, heaps of time for you to enter the ballot until 30 December where the ballot closes." PHOTO: HANA BASIR, SPORTPLUS.SG Understanding the Ballot Process at the World Marathon Majors If you are entering via the general ballot, there is usually a period during which you can submit your entry. The ballot will randomly select participants. Entry costs and additional information about requirements (e.g., age, experience) are listed. The FAQ section will cover details about registration deadlines, race day logistics, and eligibility criteria, among other aspects. Make sure to check the official Sydney Marathon website for the most accurate and current information when it becomes available! #SydneyMarathon #MadeSydneyAMajor

Muslim athletes who are into endurance sports can train effectively during Ramadan without sacrificing health, energy, or fitness goals with the right adjustments and nutrition strategies PHOTO: HANA BASIR, SPORTPLUS.SG For Muslim athletes, the arrival of Ramadan brings with it a unique set of challenges. Observing a month of fasting from dawn to sunset requires a shift in not only daily routines but also training and nutrition. Balancing physical performance while honoring the sacred fast can seem daunting, especially for those in demanding sports. With the right nutritional strategies and thoughtful training adjustments, it is entirely possible to maintain peak performance and even thrive during this special time of the year. National triathlete and SEA Games athlete Ahmad Arif Ibrahim   shares with SportPlus.sg  on The Athletes Voice podcast   how he adapts both training and fueling strategies during the fasting month so as to maintain peak performance. PHOTO: HANA BASIR, SPORTPLUS.SG Arif shares: "During Ramadan period I have to make adjustments to my trainings as well as my diet. For trainings it revolves around the time that I can refuel, or supplement my body. So for the morning session, the latest time we can eat till is usually 5:20 or 5:30 to be safe. So I try to get my sessions done by 5am. So it involves waking up slightly earlier, going out at 3am or 4am to get that first session done, which is usually an easier session." "For the evenings it depends on the session, if it's an easier session I can get it done at 6pm onwards, but if it's a hard session (like intervals) I would do it after I break fast. I'll eat two or three dates and some water to get that sugar boost in the bloodstream before I start." "Once the session is done, I will start replenishing with rice, protein powder or anything else I can get my hands on." PHOTO: HANA BASIR, SPORTPLUS.SG How much protein powder should an athlete take for trainings during Ramadan? Arif reflects: "How much protein powder I take would depend on the nature of my training for that day. If it's a hard day, I'll drink one before I start fasting, and one after I break fast. So it's really dependent on my energy expenditure for the day. On hard days my energy expenditure is significantly higher so I will take more on such days." Just like Arif, other Muslim athletes who are into endurance sports can also train effectively during Ramadan without sacrificing health, energy, or fitness goals with the right adjustments and nutrition strategies. The Ramadan Challenge: Fasting and Training Ramadan is a time for spiritual reflection, self-discipline, and connection to the faith, but for athletes, it also means navigating the physical demands of fasting while maintaining a rigorous training schedule. The long hours of fasting, coupled with the need for rest and recovery, can make it hard to keep up with typical training regimens. The key is to approach nutrition and hydration strategically during non-fasting hours—specifically between Iftar (breaking the fast) and Suhoor (pre-dawn meal). With thoughtful meal planning, careful hydration, and optimal training timing, athletes can perform at their best while staying true to the spirit of Ramadan. Hydration: The Foundation of Energy One of the most critical aspects of training during Ramadan is staying hydrated. Dehydration can significantly impair performance, particularly in endurance activities or high-intensity workouts. During the fasting hours, it’s easy to become dehydrated, but proper hydration during non-fasting hours can make a world of difference. PHOTO: HANA BASIR, SPORTPLUS.SG Hydration Tips Drink plenty of water : Aim for at least 3-4 liters of water between Iftar and Suhoor to maintain hydration levels. Consider incorporating electrolyte drinks to replenish lost minerals and prevent dehydration. Eat water-rich foods : Include hydrating fruits and vegetables in your meals, such as cucumbers, watermelon, oranges, and tomatoes. These foods can boost hydration and support energy levels throughout the day. Suhoor and Iftar: Balanced Meals for Fuel and Recovery Meal timing and composition are critical for athletes during Ramadan. Your Suhoor meal should provide sustained energy for the day ahead, while Iftar should focus on rehydrating and replenishing nutrients after a long fast. PHOTO: HANA BASIR, SPORTPLUS.SG Suhoor (Pre-Dawn Meal) Complex Carbohydrates : Start the day with slow-digesting, fiber-rich carbs that will provide lasting energy. Foods like oats, whole-grain bread, sweet potatoes, and brown rice are ideal choices. Protein : Include a good source of protein to help maintain muscle mass throughout the day. Eggs, Greek yogurt, tofu, and chicken are great options. Healthy Fats : Fats help provide long-lasting energy. Add avocados, nuts, seeds, or olive oil to your Suhoor meal. Avoid sugary foods : While tempting, refined sugars can cause a rapid spike and subsequent crash in energy levels. Opt for whole, nutrient-dense foods instead. Iftar (Breaking the Fast) Rehydrate : Begin with water and a few dates—a traditional choice for breaking the fast, as they provide natural sugars, fiber, and electrolytes. Lean Protein : After fasting, your body needs protein for muscle recovery and repair. Choose lean protein sources like chicken, fish, or plant-based options like lentils and chickpeas. Complex Carbs : Replenish glycogen stores with whole grains like brown rice, quinoa, or whole wheat bread. Sweet potatoes are another excellent choice. Vegetables : Include a variety of vegetables for fiber and micronutrients, such as spinach, broccoli, carrots, and zucchini. PHOTO: HANA BASIR, SPORTPLUS.SG Timing Your Training: Optimise Performance and Recovery With fasting periods spanning from dawn to sunset, it’s essential to plan workouts around your meal and hydration windows. The timing of your training can greatly influence performance and recovery. Best Times to Train During Ramadan After Iftar (Post-Fasting) : This is the best time to engage in intense training sessions. After you’ve rehydrated and refueled, your body will have the necessary energy to perform at a high level. Focus on strength training or high-intensity workouts after Iftar to maximize results. Before Suhoor (Early Morning) : If you prefer to train before the day begins, consider doing lighter, lower-intensity sessions (such as stretching, yoga, or light cardio) in the early morning. This can be a good option for athletes who want to maintain consistency without overtaxing their bodies. Avoid Midday Workouts : Avoid training in the middle of the day when the body is both dehydrated and fasting. High-intensity exercise during this period can lead to fatigue and muscle breakdown. PHOTO: HANA BASIR, SPORTPLUS.SG Supplements: Filling Nutritional Gaps During Ramadan, it can be challenging to get all the nutrients you need through food alone. Supplements can help fill in the gaps and ensure you're getting enough protein, vitamins, and minerals to support your training and recovery. Supplements to Consider Protein Powder : Whether whey or plant-based, protein powders can help you meet your protein goals, particularly after training or if you have limited time to eat a full meal. Branched-Chain Amino Acids (BCAAs) : BCAAs can help preserve muscle mass and improve recovery. Consider taking them post-training or during Suhoor to support muscle repair. Sports drinks such as 100PLUS PRO also contain added BCAAs that can help facilitate muscle repair. Multivitamins : A daily multivitamin can help ensure you're getting essential micronutrients that may be lacking in your diet, especially since fasting limits the variety of foods consumed during the day. PHOTO: HANA BASIR, SPORTPLUS.SG Prioritise Recovery: Rest is Key While training is important, rest and recovery are equally crucial, particularly during fasting. Adequate sleep and recovery time allow your body to repair and rebuild, so you can train effectively the next day. Recovery Tips: Sleep : Aim for 7-8 hours of sleep each night. Quality rest is essential to recover from workouts and maintain energy levels during fasting. Active Recovery : On rest days or between intense workouts, consider light stretching, walking, or yoga to promote circulation and reduce muscle stiffness. Listen to Your Body: Adjust as Needed Training during Ramadan requires a higher level of self-awareness. If you feel fatigued or dehydrated, don’t push yourself too hard. It’s okay to adjust your training intensity or duration, especially if your body is showing signs of exhaustion or dehydration. PHOTO: HANA BASIR, SPORTPLUS.SG In Conclusion Ramadan is a time for spiritual reflection, but for athletes, it can also be an opportunity to strengthen both body and mind. By optimising hydration, nutrition, training timing, and recovery, Muslim athletes can maintain peak performance while observing the fast. With the right approach, Ramadan doesn’t have to be a barrier to athletic success—rather, it can become a period of growth, balance, and resilience. Embrace the challenge, nourish your body wisely, and let this Ramadan be a time to push beyond limits, both spiritually and athletically. #NutritionTips #FuelingDuringRamadan

Hybrid athlete and running shoes connoisseur Samuel Chua is the lastest runner to join John Yeong on set as review marathon racing shoes for the upcoming TCS Sydney Marathon 2024, reviewing ASICS' latest CELEBRATION OF SPORT Collection PHOTO: HANA BASIR, SPORTPLUS.SG "Sole Mates" is a series made by runners created for runners, and a SportPlus.sg initiative to help you find the right running footwear for you and your runs. As part of this series, SportPlus.sg has teamed up with local running content creators, Key Opinion Leaders and athletes to have them share their thoughts on the latest running footwear. As a hybrid athlete and HYROX Singapore ambassador, Samuel Chua may be known as much for his lifts and sled pushes as he is for his passion in running shoes, and with the 26 year-old is looking forward to making his Sydney Marathon debut this year. But just what does Samuel look for in a good pair of marathon racing shoes?" asked host John Yeong , particularly if one is looking to run in this year's TCS Sydney Marathon presented by ASICS ? PHOTO: HANA BASIR, SPORTPLUS.SG "Some of the main things I look out for in a marathon racing shoe firstly will be the upper and how breathable it is especially in humid conditions, as well as the lockdown of the upper. I would ensure that there are no hotspots for the shoes," shared Sam. "I would also be looking at the midsole, a combination of something with a carbon plate and a pliable midsole foam to ensure that the shoe itself has a dynamic response during the race." While durability isn't a huge factor since it’s a race shoe, Sam shares that outsole grip is particularly important for those tight corners and wet weather conditions. PHOTO: SPORTPLUS.SG Taking reference from ASICS' latest ' CELEBRATION OF SPORT ' collection , the duo compared three pairs of shoes from ASICS in particular that have been known to be used in international marathon races - the NOVABLAST™ 4 , MAGIC SPEED™ 4 and the hugely popular METASPEED™ PARIS series - METASPEED™ SKY PARIS and METASPEED™ EDGE PARIS . NOVABLAST™ 4 John Yeong, who ran the 2023 Sydney Marathon in a pair of NOVABLAST™ 3s, shared that while it isn't the most popular choice for a marathon among local runners given that it doesn't come with carbon plates, he felt the shoe is a comfortable choice especially if you aren't going for performance or timing. A sentiment which Samuel Chua concurred. "Runners who want to look at the NOVABLAST™ 4 as a race day option, are runners who would probably prioritise comfort. The upper is very padded, coupled with a thick midsole and a durable outsole. The NOVABLAST™ 4 is going to carry you through the marathon comfortably without you having to worry about whether the shoe is too stiff or if it's not comfortable and padded enough," said Samuel. The outsole of the NOVABLAST™ 4 comprises ASICS' proprietary FLYTEFOAM Blast+ Eco foam, and while it may not give you the propulsion that you see in some of the top end carbon plated super shoes, it still provides a decent amount of energy return, as compared to more cushioned softer shoes such as the GEL-NIMBUS™. PHOTO: HANA BASIR, SPORTPLUS.SG MAGIC SPEED™ 4 Next looking at the newly released MAGIC SPEED™ 4 , the duo discussed the most prominent difference between the MAGIC SPEED™ 4 as compared to its earlier iterations - its stack height. Sam enthused, "The stack increased quite significantly. I believe its 43.5mm stack in the heel now and so with this, comes a very different ride, something that you expect closer to your marathon super shoes and your racing shoes compared to the MAGIC SPEED™ 3 . This would be a close training partner to your marathon races and you’ll be able to mimic the feel of races without compromising on durability as much." PHOTO: HANA BASIR, SPORTPLUS.SG John then asked Samuel what kind of qualities he expects the MAGIC SPEED™ 4 to bring runners for their marathon training or in races, to which the hybrid athlete replied: " MAGIC SPEED™ 3 did offer a unique aspect in terms of its ability to perform during shorter intervals and track workouts but the MAGIC SPEED™ 4 comes more in line with a marathon racer — what would you would usually see more of in the past with the METASPEED™ SKY or METASPEED™ EDGE ." Chua added: "Even if you choose to take this out for a race, this will still give you an increased dynamic feel compared to the NOVABLAST™ 4 . You still have the carbon plate, a slightly different foam which may not offer you that much of a spring to you step but you definitely have much more durability from the outsole itself." METASPEED™ SKY vs METASPEED™ EDGE PARIS When it comes to the pinnacle of racing shoes - the METASPEED™ PARIS series, John and Samuel both agreed they are a significant upgrade to the previous METASPEED series of racing shoes. John shared: "One of the things we noticed between its predecessor and this series would be its comfort. I would say that while the predecessor did give us a very aggressive toe off which is fantastic for races up to half-marathons, if you were to wear them for much longer distances like a marathon, many runners have shared it became a bit of a problem in terms of comfort because it was quite stiff." PHOTO: ASICS "Over those longer distances, you will feel a lot after that. Whereas for the METASPEED™ PARIS series, I would say it’s a lot softer and a lot more forgiving without compromising too much on the toe off or the pop that you get from the previous edition." But how should one choose between the METASPEED™ SKY and the METASPEED™ EDGE PARIS? What exactly are the differences? Here, Samuel Chua attempts to debunk some common myths that have surrounded the choice of whether one should opt for the METASPEED™ SKY or the METASPEED™ EDGE. "I think many runners get confused by this but if you want to pick the EDGE, it’s for when you’re transitioning from your cruising speed to a faster pace and you notice your cadence increases together with your pace, then you should pick the EDGE." Runners who pick the SKY, based on how ASICS classifies it should be deemed as stride runners, meaning when you pick up the pace, your cadence stays relatively the same but your stride length increases." PHOTO: HANA BASIR, SPORTPLUS.SG Common Misconceptions "I think the main misconception I see when runners pick the SKY or EDGE is they focus on whether their stride lengths are big or if they have a high cadence. One thing you should definitely take note of is when you want to choose the SKY or the EDGE, you need to see how your cadence or your stride corresponds to an increase in pace, not just at one particular pace." Yet to decide which pair of ASICS running shoes to go for, for this year's Sydney Marathon ? Here's a quick recap — if you’re going for comfort for marathon racing, you can consider the NOVABLAST™ 4. While it is non carbon plated, it does give you a very comfortable ride on race day and can definitely last the distance. If you are looking for speed and performance, the METASPEED™ PARIS series (SKY or EDGE) is definitely an upgrade worth considering from the previous edition of the series if you do not have budget constraints. If you want the best of both worlds, having the carbon plated experience but you’re kind of on a bit of a budget or it’s your first pair of carbon plated shoes, then you might wish to consider the MAGIC SPEED™ 4. To watch more episodes of "Sole Mates Podcast", visit our Watch page video library here . #SoleMates #SydneyMarathon #MakeSydneyAMajor #ASICSRunning

Paris bound Olympian Quah Jing Wen shares about how she started posting about her fashion tips on TikTok, what her most memorable moments have been representing Singapore on the biggest stage, and the secrets of her hydration regime PHOTO: HANA BASIR, SPORTPLUS.SG Having qualified for her first Olympics at the World Championships in the Medley Relay, Quah Jing Wen is the youngest of three siblings in a swimming family that is synonymous with sporting excellence and the Olympics. Our SportPlus.sg team sat down with her behind the scenes at a recent shoot to find out what some of the most defining moments of her young career are, why she likes fashion so much, and the secrets of her hydration regime. What made you start your "Get Ready with Me" series on TikTok? Jing Wen : A lot of my content was gym and swimming and that kind of thing doesn't really interest me, I know it interests the general public, and like to see what I do in my daily life but because I do it like every day it's kind of boring to me and something that I don't do or get to do a lot is dress up. So one day I was just like I'm not sure what to wear and I always just love filming myself, and talking to myself and so I think it just came naturally. And I just have an affinity to fashion and trying out different styles and I do like editing those. PHOTO: HANA BASIR, SPORTPLUS.SG What has been your most memorable moment representing Singapore? Jing Wen : I feel like this question is always asked a lot, and I can't really think of one particularly. I think a lot of people would assume it would be making the Olympics this year for the Medley Relay at the World Championships but when you ask that question I would always think about my first race at the SEA Games. It was 2015, I was swimming in the 400 Individual Medley, an event I don't swim anymore. PHOTO: HANA BASIR, SPORTPLUS.SG I kind of went into the final not really expecting anything, I was in lane seven I think. It was right in this pool actually, and I don't know. I think that having no expectations and then turning that 100m breaststroke into the 100m freestyle and kind of seeing that I was like still in the mix of the race, it was exciting and touching and seeing that I finished third to make it to the podium it was such an incredible feeling. And that's almost a decade ago and I still remember it. And that's really the reason why I still swim, and why I swim in the first place. How important are Vitamins B3, B6, B12 and carbohydrates when fuelling your body? Jing Wen : To me I think it really is like a 50-50 balance, like your training can be at 100 per cent, and if your fueling is not 100 per cent, it's really not going to make any sense for performance. So I do think it's really very important to fuel while I'm practising, as well as before and after and it helps that 100PLUS Active tastes so good because I'm not a drinker during training, like I always feel very bloated but like sips in between the sets every now and then always help. PHOTO: HANA BASIR, SPORTPLUS.SG How important is hydration for swimmers? Jing Wen : Swimming indoors and having a pretty cold pool like swimmers don't realise how much fluid they're losing and they're actually sweating in the water and like I said I was a pretty bad drinker when I was in college, and before that too I would like not drink at all during the two hours that we were swimming. So I do think it's very important to drink every now and then even if it's a sip, that's why like the electrolytes are so important right in the 100PLUS . It hydrates you more than just a sip of water, so definitely something that I think everyone should do while they're training. PHOTO: HANA BASIR, SPORTPLUS.SG #QuahJingWen #SgSwimming #100PLUSSG #100PLUSActive

From managing expectations, to pre-match superstitions and hydration tips, find out how Olympic fencer Amita Berthier does it all PHOTO: HANA BASIR, SPORTPLUS.SG Having qualified for the Tokyo 2020 Olympic Games at the tender age of 20, Amita Berthier told SportPlus.sg she has learnt plenty from her debut Olympics and is not in Paris just to make up the numbers. We sat down with her behind-the-scenes at a recent shoot for 100PLUS to find out what some of the biggest challenges to her fencing career has been, how she has learnt from her first Olympic Games, and the secrets to her hydration regime. What has been the biggest challenge while training for the Olympics? Amita : I think being able to be reasonable with my results even when I'm not like satisfied with them so like you know being kind to myself when I'm not performing the way that I want to perform, and understanding that this is a journey - a long process and I just have to be patient and trust that everything's going to turn out the way that I want it to because I'm putting in the work. PHOTO: HANA BASIR, SPORTPLUS.SG What was your key takeaway from the last Olympics? Amita : I think in general it's just a very humbling experience to already make it to the Olympics was difficult, but then being there was like a whole different ball game - being with the best of the best. Like everybody that qualified obviously has really good potential so I think what I took away was that you know I'm at a certain level but not the level that I want to be or that I know I can be at. So the past couple of years I have just been working on myself, fine-tuning my skills. I know that I can be on the top of the world and I think that's what I've been focusing on the past couple of months in years. PHOTO: HANA BASIR, SPORTPLUS.SG Do you have any pre-match superstitions? Amita : I have this one song that I always listen to before my matches, and if I forget to listen to it for some reason like I lose. It's called "Money Longer" by Lil Uzi Vert. So it's probably like my pre-fight song - I don't know it's just been a thing for the past few years. What's the most fulfilling moment you've had at a major competition? Amita : Getting the Asian Games bronze medal with my team in 2018 in Jakarta, I think that was really memorable because we had never done it before. But I think also just qualifying for the last cycle was very memorable for me because it was during Covid then there were a lot of obstacles in my past. So I think being able to qualify for Olympics was probably the biggest obstacle for me and in the Games I just went there, went to have fun - but this time around I don't want to go in as a participant, I want to go in as a contender. So I took away a lot of experience from that but I've changed my mindset completely. PHOTO: HANA BASIR, SPORTPLUS.SG How has 100PLUS Active helped fuel your training sessions? Amita : In a sport like fencing we sweat a lot and in most sports in general, but with all these layers I sweat very easily and being in a country as humid and hot as Singapore, 100PLUS definitely helps me to keep being rehydrated and refreshed and something that is very thirst quenching, and that's essential in my training. I find that it's helped a lot you know, recover my muscles faster or just recover the electrolytes lost so yeah, a big fan of 100PLUS. How convenient has the 100PLUS Active Isotonic Powder been for your overseas training? Amita : Definitely, I think the sachets are really crucial and being able to pack it for overseas trips - I just brought it for my last overseas competition in Hong Kong. Found it very helpful, very useful. Super easy to just put it in my water bottle and very beneficial. PHOTO: HANA BASIR, SPORTPLUS.SG What is your hydration regime like while training for a Major Competition? Amita : Usually I typically hydrate during my training session, so I have like a gym session in the morning, and then also a lesson with my coach - individual working lesson with my coach in the morning. And then I have a lunch break and then in the afternoon I have a fencing session, so throughout all these sessions I'm constantly losing sweat so I really hydrate the most during my training sessions. What is your favourite part about 100PLUS Active? Amita : I like that it's not carbonated but also thirst quenching so there are a lot of non-carbonated drinks that aren't thirst quenching and don't fulfil my needs when I'm in a training session. So 100PLUS Active, I enjoy it everytime I drink it - I feel like I'm replenished after I have the 100PLUS Active, so it works for me and I have no complaints. #Fencing #Olympics #Paris2024 #Team100PLUS #100PLUSSG

Ahead of SG60 celebrations, Sportplus.sg caught up with Amita Berthier, who has fought many of life's ups and downs to become one of Singapore's top fencers PHOTO: SPORTPLUS.SG She's the first Singaporean fencer to clinch a title at the Junior World Cup, and the first ever Singaporean to earn a spot at the Olympics through a qualifying tournament. Amita Berthier is only 24-years-old, but her young age can’t be undermined. Her victories have put the spotlight on our Little Red Dot—fulfilling one of her greatest motivations: to make the world take notice. “My goal has always been to break barriers and show Singaporeans that there’s no limit,” shared the three-time Southeast Asian (SEA) Games gold medallist and four-time NCAA Fencing Championships medallist, who competed for the University of Notre Dame—one of the most competitive breeding grounds for fencing talent. “My ‘why’ is making the impossible possible. I want to show that even though we are just a tiny red dot we have the potential and people should take us seriously on the world stage. I feel extra pride when I compete with the flag on my mask.” PHOTO: SPORTPLUS.SG  / HANA BASIR It was in 2017 when Berthier won her first gold medal at the SEA Games. Having Singapore’s national anthem ring out in the venue just for her, is a memory she holds close to her heart. “It was truly remarkable. I still remember the edition prior to that where I was a volunteer at the Singapore 2015 SEA Games. Winning gold in 2017 felt like a full circle moment. All my dedication and hard work had paid off and it inspired me to keep pushing forward. Hearing the national anthem always fills me with pride and honour.” After winning two more golds at the 2019 SEA Games, Berthier went on to make history in Tashkent, Uzbekistan at the 2021 Asia-Oceania Olympic Qualification Tournament, where she defeated Uzbekistan’s Yana Alborova in an intense final, 15-14. Collapsing on the piste and unleashing an emotional scream—now an iconic moment etched in her career—she became the first Singaporean ever to secure an Olympic spot through a qualifying tournament. PHOTO: SPORTPLUS.SG  / HANA BASIR “It was truly an honour and was a huge accomplishment for myself personally as it wasn’t easy to qualify directly but I made it happen,” she recounted. At only 20 years old, Berthier not only made her country proud, but also honoured her late father, to whom she had promised she would one day stand at the grandest piste of all—the Olympics. Berthier eventually bowed out of the 2020 Tokyo Olympics in her debut Olympics bout to her good friend—and someone who she sees as her hero—Lee Kiefer, who went on to win gold in the women’s individual foil. It was a clear-cut 4–15 defeat back then, but it was far from the last time the storied Olympic stage would see the left-handed Singaporean foil fencer in action.  PHOTO: SPORT SINGAPORE Berthier went on to qualify for the 2024 Paris Olympics through her individual ranking points. In four years, she had jumped 32 spots in the International Fencing Federation (FIE) world rankings to become World. No 28 in the women’s foil event. Part French through her late father Eric Berthier, the youngest Berthier had never felt prouder as a Singaporean fencer than she did while competing in Paris, beneath one of the city’s most historic monuments —The Grand Palais. A masterpiece of architecture, the Grand Palais first opened its doors in 1900 for the Exposition Universelle, a world’s fair celebrating the achievements of the 19th century as the world stepped into a new era. In the 124 years since, this iconic venue has borne witness to over a century of cultural revolutions — hosting everything from art exhibitions and sporting events to surviving the turmoil of two world wars. And now, beneath the iconic glass dome stood Berthier, who had fought tooth and nail in all aspects of her life to stand on the piste at the age-old Olympic games for a second time. There to support her was her mother, her siblings and her French grandparents who had travelled from Lyon. PHOTO: REUTERS / ALBERT GEA “It’s always a privilege to represent Singapore in any competition I go to but my proudest moment was competing in the Grand Palais in the Paris Olympic Games. Seeing my family in the stands and the Singaporean flag flying high instilled me with so much pride and happiness,” said Berthier. Once again, the Singaporean faced a daunting opening bout—this time against World No. 11 Lauren Scruggs. But Berthier wasn’t going down without a fight. On the grand stage of the Grand Palais, she held her own, narrowly losing 12–15 to the American, who would go on to reach the finals. As her defeats against top-ranked opponents grew narrower, her name only grew louder and louder with each bout. PHOTO: SPORTPLUS.SG  / HANA BASIR Throughout her Team Singapore that has now spanned over a decade, it’s finding a home that has been her biggest takeaway so far. “The sense of belonging, the unmatched support we get and every little victory that comes with huge pride from my fellow teammates, Team Singapore athletes and everyone that has supported me on my journey thus far—that’s the best thing for me.” PHOTO: SPORTPLUS.SG / HANIDA HUSSIEN “To aspiring Singaporean fencers, keep dreaming, keep believing and know that nothing’s impossible. Don’t compare yourself to anyone, keep your head down and just keep working, you will get there.” #TeamSG #SG60

Borussia Dortmund footballer and Landesliga winner Danelle Tan shares how she copes with the demands of living and training overseas, and the secrets of her hydration regime PHOTO: HANA BASIR, SPORTPLUS.SG Having returned from a successful first season with Borussia Dortmund winning the Landesliga , Danelle Tan was all smiles for a recent shoot at The Cage Dempsey for Team 100PLUS . Our SportPlus.sg team sat down with her behind the scenes to find out what some of the most defining moments of her young career are and how she keeps up with the rigours and demands of elite football training, and the secrets of her hydration regime. What's been the biggest challenge so far in your career? Danelle : In my career? I think there has been a couple, one of them would definitely my MCL injury. I had a training stint at Ajax and then I came back, played in the Challenge Cup Final, tore my MCL so that was quite a low period. PHOTO: HANA BASIR, SPORTPLUS.SG How did you overcome the challenges you faced when you first moved to Germany? Danelle : I think the biggest challenge was the language. I underestimated how tough it would be with trying to train and live in a country speaking in a different language. But my teammates have been incredible and I've met some amazing people who have been incredibly helpful along the way. How does it feel to know you've trailblazed a path for future generations of Singapore girls? Danelle : I think it's always an honour and it was certainly not the goal I set out to do I mean I think everyone would sort of chart their own paths and so I hope just to be an inspiration for others to also chart their own paths and to dream big. PHOTO: HANA BASIR, SPORTPLUS.SG What was one of the most fulfilling moments of your career? Danelle : I think choosing to go to Dortmund was very fulfilling because it was an unconventional path, and also because I feel like this first season has gone so well. To take an unconventional path and then for it to work so well, I think that was very fulfilling. How has 100PLUS Active helped reduce fatigue and re-energise you in training? Danelle : I think sometimes in training when it gets tough and you're out of breath and you're just tired, especially with the heat and humidity in Singapore it always feels nice to just grab a cold drink like 100PLUS Active and just chug it down. And so it's like a fresh wind that hits you, so you're always ready to go again after. PHOTO: HANA BASIR, SPORTPLUS.SG How convenient has the 100PLUS Active Isotonic Powder been for traveling for your matches? Danelle : I think it's very convenient. I live in Germany, so it's obviously very hard to bring a lot of 100PLUS bottles over and so the powder I think it tastes the same actually. It's really easy, put cold water, put powder in, five seconds and you're done. Which part of your training requires the most hydration after? Danelle : I think when we do like interval sprints, I think that's one of the toughest for me as well, your box to boxes, and so that's when I feel like 100PLUS Active really helps a lot just to give you the extra push especially when everyone is dying on the line. What is your hydration regime like as an elite competitive footballer? Danelle : I always try and get a stick of powder before a game to make sure I'm well hydrated before a game, and getting in enough electrolytes so that I won't have cramps or anything like that and then during the game and after the game as well. #DanelleTan #SgFootball #100PLUSSG #100PLUSActive

Singapore lions kick off tri-nations friendly tournament with a hard fought victory against Causeway Rivals Singapore celebrate Ikhsan Fandi's first of two goals in the FAS Tri-Nations causeway derby. PHOTO: FAIZAL BASIR, SPORTPLUS.SG Singapore, 27 March 2022 - Friendly in name, there was nothing friendly about the encounter as the causeway derby match of FAS Tri-Nations' Series delivered a clash between two teams that understood the history and full magnitude of the rivalry in this fixture. For the first time in months, the Singapore Sports Hub witnessed a good mix of hard tackles, fantastic skill and beautiful goals on its hallowed turf in front of 14,896 passionate fans that set the mood and a stage that would send chills down your spine. Singapore debuted Tampines Rovers forward Taufik Suparno , who played alongside Ikhsan Fandi upfront. Hariss Harun paired up with Irfan Fandi at the back, which saw Zulfahmi Arifin in a midfield partnership with Shahdan Sulaiman . Leading from the front, Ikhsan Fandi provided another clinical display in front of goal for the Lions. PHOTO: FAIZAL BASIR, SPORTPLUS.SG The Harimau Malaya made two changes after their win against the Philippines on Wednesday. Captain Aidil Zafuan came in for Khuzaimi Piee, and Safawi Rashid started in place of Arif Aiman Hanapi, which signalled Coach Kim Pan Gon’s intention of attacking from the get-go. The match kicked off promptly at 8 pm SGT, and it took Malaysia just 42 seconds to carve out an opportunity on goal for themselves. Quick pressing from the boys in black and yellow saw the ball ricochet off Singapore’s right back, Zulqamaen Suzliman, into the path of Malaysia’s Safiq Rahim, whose first touch set him on goal. However, his outer foot effort went inches wide of Hassan Sunny’s right-hand post. Singapore's Hami (right) doing battle in the second half of the FAS Tri-Nations causeway derby. PHOTO: FAIZAL BASIR, SPORTPLUS.SG Malaysia never took their foot off the pedal and kept up the fast-paced attack against Singapore, who sat back and soaked up the pressure. Coach Kim’s side was dealt a massive blow after Syafiq Ahmad fell to the ground and started feeling his hamstring. The Malaysian manager was forced to make a change and substituted the 26-year-old forward for Mohamadou Sumareh. Syafiq Rahim was a nuisance in the opposition half and saw himself in another goal-scoring opportunity. Corbin Ong floated in a cross into the box that found the head of Safawi, who headed it to Syafiq. The 34-year-old from Johor Darul Takzim cushioned it with his chest and unleashed a low volley that found the gloves of a diving Hassan Sunny. Singapore goalkeeper Hassan Sunny (in green) was in for a difficult night against the Harimau Malaya. PHOTO: FAIZAL BASIR, SPORTPLUS.SG The game took a huge twist when Song Ui-young found himself charging in on goal after being played through by Ikhsan. He drilled in a low cross from the left that found the right boot of a stretching predator, Ikhsan Fandi, who tapped in his first goal of the game. Referee Ahmad A’Qashah had to deal with mini battles on every corner of the pitch. One, in particular, included Nazrul Nazari, who was having a go with Safawi Rasid throughout the game, which only led to the spiciness in this already boiling affair. Malaysia coach Kim Pan Gon showing making his feelings known to the linesman, with passion that can only found in a Causeway derby. PHOTO: FAIZAL BASIR, SPORTPLUS.SG Ikhsan could have grabbed his second before the halftime whistle when he bulldozed his way through the Malaysian midfield and saw himself running away from the defence, but he couldn’t take down the ball to finish. Malaysia started the second half 1-0 down and chose to bring in Liridon Krasniqi in place of Kogileswaran Raj to boost their attacking options upfront. Malaysia had the opportunity to pull level within the first minute of the restart when Safawi was allegedly brought down in the box by Safuwan Baharudin with minimal contact. Ahman A’Qashah pointed to the spot without any hesitancy. There’s an old German football myth, “The fouled player should not take the penalty himself, as he is at an increased risk of missing,” and it was proven correct when Safawi crashed his penalty onto the crossbar and out. It could be justice being served over the dubious penalty, or you can start believing in German myths – I will leave that decision to you. Liridon Krasniqi pulling one back for Malaysia and celebrating with the Malaysia fans. PHOTO: FAIZAL BASIR, SPORTPLUS.SG Malaysia did get their goal in the 56th minute when their super-sub Liridon Krasniqi found himself latching onto a through ball from Akhyar Rashid down the middle, and the giant coolly slotted the ball into the bottom right-hand corner past a helpless Hassan Sunny. That goal was well received by the travelling fans who started chanting his name. Both coaches looked to their respective benches for added pace and firepower to find that winning goal. However, at 10:30 pm, at the 70th-minute mark, history was made at the National Stadium when Ilhan Fandi came on for debutant Taufik Suparno. For the first time, Singapore witnessed the 3 Fandis playing together for one team. The substitution was greeted by a rapturous roar from the Singapore fans Ikhsan Fandi bringing the crowd to their feet with another game-changing strike. PHOTO: FAIZAL BASIR, SPORTPLUS.SG The Singapore crowd was up on their feet again 6 minutes later when Ikhsan Fandi picked up a pass from Nazrul on the left-hand side of the 18-yard box and dribbled past 3 Malaysian defenders, and struck a ferocious shot into the bottom right corner of Farizal Marlias’s goal showcasing his ability to be a game changer when it matters the most. Malaysia didn’t let their heads drop and kept on the pressure on Singapore’s goal. However, the incredible partnership between Irfan Fandi and Hariss Harun proved to be a tall order for the travelling tigers. The dynamic duo was made to work overtime with the constant bombardment from the Malaysians' attacks. Debutant Taufik Suparno diving in for a tackle. PHOTO: FAIZAL BASIR, SPORTPLUS.SG In the 78th minute, the Singapore fans welcomed back a familiar face in Christopher Van Huizen as he made his comeback after initially planning to quit the beautiful game. He came on for Zulqarnaen in a like for like swap in the right-back role. It was nice to see the Tampines Rover’s right back playing in national colours after six years. What was he thinking, quitting football? It’s called a beautiful game for a reason. Malaysian fans got a glimpse of their young superstar, Luqman Shamsudin, who came on for Safiq Rahim in the 81st minute. The forward who applies his trade for Belgian side Kortrijk came on for Safiq Rahim in the 81st minute and proved to be a significant threat with his quick footwork and ability to take players on for either flank. One to look out for in the future of Malaysian football. Must U-turn! Malaysia fans soaking up the atmosphere at the National Stadium, Singapore Sports Hub. PHOTO: FAIZAL BASIR, SPORTPLUS.SG Before the referee could blow the final whistle, Malaysia was handed a free kick on the edge of the penalty box after Irfan brought down Sumareh. The crowd was on the edge of their seats. Malaysia fans were hoping for a goal as Krasniqi placed the ball down. His effort, however, found a red wall that proved too big to squeeze a shot in between. The stadium erupted in cheers as the referee blew his whistle calling the end of a fantastic football game on both sides, with both teams showing their appreciation to their respective fans who made the trip over to watch them play. Covering all-angles - Christopher Van Huizen and Ilhan Fandi preparing for a Malaysia free-kick. PHOTO: FAIZAL BASIR, SPORTPLUS.SG When asked about his analysis of the game after the result, Coach Kim Pan Gon believes that he is on the right track to produce a Malaysian team that is very “dynamic, proactive and powerful” and believes that they will only improve moving forward. Coach Nazri Nasir was very satisfied with his team’s performance and incredibly proud of how they could carry out his tactical plan to keep the ball and dictate the pace and annoy their opposition. Singapore coach Nazri Nasir asked for fans to turn out in force, and they did no disappoint. The Singa Brigade seen here making their voices heard. PHOTO: FAIZAL BASIR, SPORTPLUS.SG He trusted his experienced players to go out there and produce a performance, and his biggest takeback was that the team never gave up. He was also delighted with Taufiq Suparno’s performance, sharing how he only asked the forward to push for 45 minutes but got 70 minutes out of the debutant instead. Man of the Match Ikhsan Fandi shared his joy over the scoreline and grabbed those two goals. He was delighted over his performance, and being able to share the moment with his two other brothers made it that much more special. When asked about his views of how he felt all three brothers performed on the field, the number nine replied, “I just hope that mum and dad are proud of us.” Up next for Singapore, it’s another big game against the Philippines. Can the Azkals cause an upset, or will Ikhsan and the Lions prove too strong to tame? Watch this space! #SportPlusSG #Football #FASTriNations2022

Eala’s Historic Run: From Rain-Delayed Comeback to Guadalajara Semifinals PHOTO: SARAH STIER / GETTY IMAGES Guadalajara Mexico, 5 September 2025 - Filipino tennis sensation Alex Eala continues to make history on the global stage, storming her way into the semifinals of the Guadalajara 125 Open in Zapopan, Mexico after securing two victories in a single day. At just 20 years old, Eala is proving herself as one of the brightest young talents in international tennis and a true trailblazer for Philippine sports - defeating Top 100 Breakthrough Earlier this year at the 2025 Australian Open, Eala lost in round one of the qualifiers. Ranked No. 140, she was awarded a wildcard for the Miami Open, where she defeated Katie Volynets, Jeļena Ostapenko, and Madison Keys, and had a walkover against Paula Badosa. She then defeated Iga Świątek in the quarterfinals before losing to Jessica Pegula in the semifinals. Following these results, Eala became the first Filipino to reach a WTA semifinal, the first Filipino woman to defeat a major champion at a tour-level event in the Open Era, and the first wildcard in history to defeat three major champions in straight sets at a single WTA event. PHOTO: ELSA / GETTY IMAGES A Historic Journey Earlier this year, Eala etched her name in the record books as the first Filipino tennis athlete in history to win a Grand Slam Open match. Her Guadalajara campaign adds another exciting chapter to her already impressive career, capturing the attention of both Filipino fans and the global tennis community. For the first time since her finals run in Eastbourne last June, Eala has now reached the quarterfinals of a WTA event, underscoring her steady rise in the rankings. The Comeback Against Lepchenko In the Round of 16, Eala faced 39-year-old veteran Varvara Lepchenko of the United States. The clash stretched across two days after heavy rain forced a suspension of play. Eala started strong, racing to a 3-0 lead in the first set, but Lepchenko clawed back to steal it in a grueling 9-7 tiebreak that lasted nearly 80 minutes. Undeterred, Eala showed her trademark grit in the second, forcing another tiebreak and this time seizing control, leveling the match with nerves of steel. When play resumed on Friday morning, the 2022 US Open girls champion wasted no time. Right off the restart, Eala broke Lepchenko’s serve and built a critical 5-2 lead. With poise and determination, she sealed the win with a crisp two-handed backhand down the line, completing the 6(3)-7(7), 7(7)-6(3), 6-3 comeback to advance. Advancing to the Quarterfinals Earlier in the tournament, Eala cruised past Dutch opponent Arianne Hartono, 6-2, 6-2, in the Round of 32—extending her head-to-head dominance over Hartono to 4-0 since their first meeting in 2023. Her quarterfinal showdown came against Italy’s Nicole Fossa Huergo, who herself had upset seventh seed Katarzyna Kawa of Poland, 6-7(2), 6-0, 6-1. This encounter marked their second career meeting, with Eala aiming to avenge her 2022 loss to Huergo at the W60 Templeton event in California, when she was just 17. Fueled by momentum and confidence, Eala’s performance against Huergo propelled her into the semifinals of the Guadalajara Open, just three wins away from capturing the championship. PHOTO: INSTAGRAM / @ALEXEALA A Rising Star for Philippine Tennis Eala’s success in Guadalajara is more than just another step in her career—it’s a defining moment for Philippine tennis. Her victories not only elevate her international standing but also inspire a new generation of Filipino athletes to dream big and aim for the world stage. What’s Next? As Eala marches into the semifinals, the excitement surrounding her run continues to build. Filipino fans across the globe are rallying behind her, hopeful that she can carry her winning momentum all the way to the championship. With every swing of the racket, Alex Eala is proving that she belongs among tennis’s rising stars. And for the Philippines, she’s more than just a player—she’s a symbol of resilience, pride, and the boundless potential of Filipino athletes. #Tennis #WTA #GuadalajaraOpen