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Small changes in Technology has transformed the latest HOKA Mach shoe into a more energy efficient and versatile ride PHOTO: HANIDA HUSSEIN, SPORTPLUS.SG HOKA continues its revolution in running shoes, announcing the release of its eagerly anticipated HOKA Mach X , a pace-pushing trainer to complement the much-hyped HOKA Rocket X 2 . While much of the attention has rightly been given to HOKA's top-of-the-line race day super shoe, regular runners know that its not the super shoes that are going to keep you company for most of your runs, and you need a decent rotation for a variety of your runs and workouts. Enter HOKA Mach X , the latest iteration from the HOKA Mach series which has undergone a significant redesign that I initially couldn't recognise that this was a shoe from the HOKA Mach series. PHOTO: HANIDA HUSSEIN, SPORTPLUS.SG While the HOKA Mach series has been around for years, and is known to be a versatile shoe that is lightweight and allows you to transition easily between speed work and daily training, some feel it was still missing an X factor to take it to the next level. Well, HOKA Mach certainly found it's X, because HOKA Mach X is almost like an entirely new shoe, featuring a Pebax plate and a PEBA-based supercritical midsole foam, the same that's used for the HOKA Rocket X 2 , along with other upgrades. Mach X also has a lightweight jacquard mesh upper complete with a gusseted tongue, which keeps your foot comfortably locked in even when cornering or transitioning from slow to fast or high tempo paces. PHOTO: HANIDA HUSSEIN, SPORTPLUS.SG On the grippiness front, the HOKA Mach X also fared pretty well across different surfaces of terrain - possibly due to the Dubrasion rubber used on the forefoot and heel of the shoe. Having brought my pair of HOKA Mach X out for five runs over the past week covering a total of 45km, here are my thoughts on HOKA's latest pace-pushing trainer. PROS Lightweight : One of the first things I always look at in any running shoe is the weight. While the HOKA Mach X still isn't the lightest daily trainer around, its design from the upper right through to the outsole appears seemless, making the weight of the shoe equally distributed. This means I do not need to worry about running around in a clunky shoe, particularly if its a shoe that is meant for versatility between slow and fast runs. PHOTO: HANIDA HUSSEIN, SPORTPLUS.SG Secure Lockdown : Minimal movement of my feet in the shoes when I corner or transition between slow and fast. Responsiveness : This is a pretty responsive shoe, and I have no doubts its due to the changes made to the midsole and foam - which has enhanced this HOKA Mach X shoe into a pretty versatile ride that feels more energetic and efficient. Irritation Free : No hot spots on any part of my foot, which is pretty critical for any runner. A nice, comfortable pain free experience. PHOTO: HANIDA HUSSEIN, SPORTPLUS.SG CONS Laces : Unless I do a runners knot, the laces tend to come off a little too easily for my liking, and I've had to re-tie my shoe laces quite a few times which can be a little distracting on my longer runs. Stiffness : Depending on your running gait, whether you have a greater tendency to pronate or supinate, and if you land more on your heels, this shoe may feel a bit more stiff underfoot if you intend to take it out for longer runs. While this is not something I felt for shorter runs up to 10km, I did start to feel the stiffness when I clocked a 12km run. In Summary HOKA has made some big moves in its latest trainer, and it is certainly in the right direction. The small changes in technology has made the latest iteration of the HOKA Mach X a more energy efficient and versatile ride that would complement your race day shoes and recovery run shoes well, and definitely a pair I would include in my shoe rotation when training for a marathon. If you are new to running, you do want to note that this is not a race day shoe, and more a shoe that you can lace up to clock your daily or weekly miles, even if it has certain key features taken from HOKA's race day shoe - the HOKA Rocket X 2 . #HOKASG #HOKAMachX

A pioneer in the maximalist category, HOKA unveils their all-new trainer, the Skyward X PHOTO: ERIC CHEONG, SPORTPLUS.SG Singapore, May 31, 2024 - HOKA® , a division of Deckers Brands (NYSE: DECK), is proud to announce the launch of the all-new Skyward X , the latest addition to their maximally cushioned performance road trainers. Celebrating the latest innovations in footwear technology and signature HOKA cushioning, the Skyward X is engineered with advanced carbon technology and supreme cushioning, the innovative trainer is ready to inspire and provide every runner with an experience that feels entirely new and unmistakably HOKA. PHOTO: ERIC CHEONG, SPORTPLUS.SG Big Moves Pushing soft and smooth to the extreme, Skyward X was designed with easy days and slower miles in mind. The Skyward X blends the brand’s maximalist design principles with a revolutionary suspension system featuring advanced materials and extreme geometries. The result? A big innovation in training that provides all runners their easiest miles yet. PHOTO: ERIC CHEONG, SPORTPLUS.SG The Skyward X represents the latest of HOKA’s running innovation in the spring season, after the successful launch of the acclaimed Cielo X1 - a resilient and lightweight road-racer with a speed-centric rocker shape that allows users to fly through races with ease. While the Cielo X1 enables runners to move at top speeds, the HOKA product team wanted to inspire users to tackle longer distances with the Skyward X. Emphasizing extreme cushioning and carbon technology, the Skyward X employs an overstuffed combination of foams, plates, and geometries. PHOTO: ERIC CHEONG, SPORTPLUS.SG This includes a PEBA-based Active Foot Frame securing the foot within the midsole walls, the brand’s signature MetaRocker for additional stability and smooth toe off, and a plush combination of foams underfoot. Together, these elements provide a dynamic ride that is lively, cushioned, and inherently stable – designed to make easy days feel more effortless. Providing a training experience like no other, the new Skyward X has been engineered with a revolutionary suspension system that springs back with every step. PHOTO: ERIC CHEONG, SPORTPLUS.SG An innovative convex carbon fiber plate bows in the middle through each stride, providing an amazing feeling of suspension. The plate is nestled between a PEBA-based Active Foot Frame on top and a supercritical EVA rocker frame below. The soft, resilient top layer directly underfoot provides a lively, cushioned ride, while the firm, supportive bottom layer provides a stable platform. Combined with the MetaRocker, the system is designed for weightless suspension and an automatic roll through the gait. PHOTO: ERIC CHEONG, SPORTPLUS.SG Paired with a new flat knit upper with zonal engineering, the Skyward X provides an accommodating fit. An external TPU heel counter delivers extra structure and dimension, while an integrated ghillie system at the lace line locks allows for a more accommodating lock-down across the midfoot. Tipping the scales at 9.2 oz for a Women's size 8 and 11.3 oz for a Men's size 10, the Skyward X affords a 48mm stack height and 5mm drop. PHOTO: ERIC CHEONG, SPORTPLUS.SG Extreme Cushion Meets Carbon "The Skyward X is the result of extensive testing, prototyping and thoughtful innovation, creating something entirely new for HOKA. We increased the stack height and completely reimagined our use of elements like PEBA foam and carbon fiber plates, typically associated with race day products, to create a super trainer that provides core runners with a supremely plush experience for their daily miles", said Colin Ingram, Vice President of Product and Apparel at HOKA. PHOTO: ERIC CHEONG, SPORTPLUS.SG "Our team started with a blank slate to innovate the signature cushioned ride that HOKA is known for. We are looking forward to sharing the unique Skyward X ride experience with everyone to try out on the roads.” The Skyward X is now available for purchase today at the HOKA ION brand store, as well as both in-store and online at Running Lab and iRun for SGD $349. #HOKASG #FlyHumanFly

Looking to give your loved one a holiday gift that complements their active lifestyle? SportPlus.sg has some great gift ideas for you courtesy of HOKA, lululemon, Garmin and Decathlon PHOTO: HANA BASIR, SPORTPLUS.SG Finding the right gift for someone who loves sports and fitness can be challenging, but it’s also an exciting opportunity to choose something that supports their active lifestyle. Perhaps you are looking to motivate a loved one to start on their fitness journey towards a healthier life in 2025? Either way, there’s a perfect gift out there that suits their workout needs and enhances either training performance, comfort, recovery, or just pure enjoyment whether they are into running, cycling, fitness, or team sports. If you're still wondering what to gift your friend or loved one this Christmas, wonder no more. Here's our holiday gift guide packed with ideas for that sporty person in your life. PHOTO: HANA BASIR, SPORTPLUS.SG Running and the Outdoors with HOKA Running may be the most popular sport at the moment, but gifting a runner something that is useful is often difficult as tastes and preferences are subjective. Bearing in mind that even performance runners need their easy run days, here are some useful recommendations on running gear from HOKA you could gift your loved one this holiday season that is thoughtful without needing to break the bank. PHOTO: HANA BASIR, SPORTPLUS.SG Comfortable Running Top A comfortable, moisture-wicking running shirt such as the Airolite Run Short Sleeve Tee from HOKA is known for its versatility and suitable for any outdoor adventure, whether on the road, on the track or on the trail. So you always keep a cool head. Road Running Shoes For those looking to kickstart their running journey, start them off with trusty everyday trainers like HOKA's Clifton 9 . Equipped with a new responsive EVA foam midsole and an elevated stack height, this iconic runner delivers comfort on every mile, while the streamlined breathable upper accompanies a plusher heel. Looking to shop the HOKA look as modeled by Michelle and Vanessa, visit our full photo album here . PHOTO: HANA BASIR, SPORTPLUS.SG Trail Running Shoes If they enjoy off-road thrills, do some trail running or go hiking, you can ignite their outdoor spirit with these outdoor staples. Outdoor enthusiasts, whether they love hiking, climbing, or trail running, will appreciate gear that’s designed to withstand nature’s elements. The GOAT of all trail runners return, fiercer than ever - grippy, lightweight, and designed with durable, lightweight materials. The HOKA Speedgoat 6 can help conquer any terrain with ease. For more inspirations from HOKA, visit the full HOKA digital gift guide here . Available in Men's Women's and Wide Size at HOKA ION Concept Store, the HOKA Raffles City Concept STore and the HOKA Takashimaya Store. PHOTO: HANA BASIR, SPORTPLUS.SG Keep Track of Workouts with Garmin For those who are dedicated to fitness, strength, and conditioning, or training for HYROX in 2025, the right gear can make all the difference. Whether your loved one is a seasoned athlete, a fitness enthusiast, or a beginner looking to start on their wellness journey, Garmin has their next workout covered. PHOTO: HANA BASIR, SPORTPLUS.SG Depending on their lifestyle, a Garmin Forerunner can help runners and hybrid athletes keep track of their workouts, monitor their heart rate, and achieve their fitness goals, while the Venu 3 series is perfect for studio fitness goers to have access to a wealth of fitness and wellness insights. HRM-Fit A purpose-built training tool for women, this innovative heart rate monitor delivers accurate real-time heart rate and training insights while offering maximum comfort with its clip-on design that attaches easily to most medium and high-support sports bras. Forerunner 165 Series A runners dream companion, this easy-to-use running smartwatch can help you chase your next PR. With race adaptive training plans and up to 11 days of battery life in smartwatch mode, runners can easily track their progress without compromising battery life. PHOTO: GARMIN SINGAPORE Lily 2 Active Where timeless design meets advanced smart technology, the Lily 2 Active is the brand’s smallest GPS-enabled smartwatch to date. Offering precise outdoor activity tracking and route mapping without smartphone dependency, while also featuring new sports apps such as pickleball, the Lily 2 Active may be small in size, but it is also big in potential. Venu 3 Series A personal wellness coach right from the wrist, the Venu 3 features extensive fitness and wellness insights to help you understand your sleep and body like never before. Whether you’re a health guru or a fitness fanatic, no matter what your health and fitness journey looks like, the Venu 3 is ready to keep you informed, motivated, and moving. Edge 1050 Garmin’s smartest and most connected cycling computer to date. Refreshed with a new display and battery life, adaptive training plans, and superior navigation and performance tracking, the Edge 1050 offers comprehensive and innovative features to help cyclists crush every ride. Fenix 8 Series Designed for users to be limitless, the Fenix 8 AMOLED model is packed with diverse pre-loaded activities, 24/7 health monitoring capabilities, while also boasting an impressive battery life of up to 29 days in smartwatch mode to keep up with your adventures. PHOTO: LULULEMON SINGAPORE For Stylish Activewear, and Yoga and Pilates Lovers Play and perform in the buttery-soft pieces that you know and love from lululemon, courtesy of the limited edition Disney x lululemon Collection . Stretch your legs— and your imagination — in favorites like the Align Leggings, HottyHot Short, SteadyState Pant, and more. PHOTO: LULULEMON SINGAPORE Featuring the Disney x lululemon Align TankTop , when feeling nothing is everything. The lululemon Align collection, powered by Nulu fabric, is so weightless and buttery soft, all you feel is your practice. The buttery-soft Nulu fabric feels weightlessly light and is sweat-wicking and four-way stretch. Added Lycra® fibre for stretch and shape retention. Discover the joy of movement with the Disney x lululemon Collection . PHOTO: LULULEMON SINGAPORE Beyond this limited edition collection, lululemon has also carefully curated and designed gift options that are perfect for both active days and cozy nights, with a holiday range that offers something for everyone. Perhaps you are planning to travel to a cold weather country with your loved one this December or January? Then you may just want to take winter by storm in lululemon's wonderfully warm puffer vest insulated with plush channels of 600-fill-power down. PHOTO: LULULEMON SINGAPORE Fitness Buffs and Team Sports Enthusiasts If your loved one is a regular gym goer, training for the next HYROX or into team sports, Decathlon is definitely the place to be. Enjoy exclusive deals and sleigh the sales this Christmas at Decathlon with some crazy offers! Stand to win top notch Open Fit Air headphones from Shokz for your cycling or running friend from 14 - 15 Dec 2024 if you spend $60 in-store. *Exclusively at Kallang store and members must have a registered email and phone number. PHOTO: HANA BASIR, SPORTPLUS.SG Resistance Bands Not every gym is equipped with a Ski-erg. Compact and effective, resistance bands are great for strength training, rehabilitation, or mobility work, or can even double up as certain machines that are not readily available in gyms. Dumbbells or Kettlebells A set of adjustable Bow flex SelectTech Dumbbells or a pair of Rogue kettlebells would make an excellent gift for home workouts, for those not looking to subscribe to a gym membership. Yoga Mat High-quality, non-slip yoga mat from Decathlon will support stretching and yoga sessions. Opt for a set from Decathlon Singapore. PHOTO: HANA BASIR, SPORTPLUS.SG Custom Jersey For those who play team sports like football, basketball, or soccer, these gifts can enhance their game both on and off the field. A personalised jersey with their name is a great way to show support for their sport. Find out how you can easily get this done below in the section under "Personalise Your Christmas Gift at Decathlon". Sports Bag A durable, spacious sports bag is perfect for carrying gear to practice or games. Sports Water Bottle A high-quality Hydro Flask or water bottle keeps drinks cold during intense practices and games. Training Equipment For footballers, a rebound net or dribbling cones; for basketball, a shooting aid or dribble trainer; or for football, agility ladders can help improve skills. PHOTO: HANA BASIR, SPORTPLUS.SG Wrap Your Gift and Support a Cause If you are shopping at Decathlon Singapore , you can also kill two birds with one stone and have both your Christmas shopping and gift wrapping done at the same time. Decathlon has promised fuss-free shopping this Christmas, where for every purchase at Decathlon this December (online or in-stores), you can present your receipt and redeem exclusively designed wrapping paper at any of their experience stores while stocks last. Over the weekends in December, they will also offer gift wrapping services at selected experience stores till 22 December, available from 7th December 2024 onwards. What's more you can support a cause and do some good while doing so. Simply donate $1 or more and LoveFAD volunteers will wrap your gifts for you, with donations going to Care Community Services Society (CCSS). Personalise your gift even further with personalisation services at Decathlon to help you create that *extra special* gift. In Summary No matter what sport your loved one enjoys, there’s a gift out there that can help them perform better, recover faster, or simply enjoy their passion more. Whether they need new gear, accessories, or experiences, these thoughtful Christmas gifts for sporty people will surely bring them joy this holiday season. #HolidayGiftGuide #Christmas2025

It's exciting times at HOKA as the brand launches its fall 2024 campaign, FLY HUMAN FLY as well as the Speedgoat 6, designed to conquer the trail Singapore 31 July 2024 – HOKA ®, a division of Deckers Brands (NYSE: DECK), is proud to debut the latest iteration of the award-winning Speedgoat franchise; the Speedgoat 6 . The newly designed Speedgoat was built with an optimal balance of cushioning and traction, making it an ideal solution for training or racing.  Many Trails. One Goat. The Speedgoat 6 introduces ultralight CMEVA cushioning to the midsole , combined with aggressive traction for the lightest and most responsive Speedgoat to date . These thoughtful updates ensure an agile and grippy ride, engineered for conquering challenging terrain with confidence. The reinvigorated design of the Speedgoat nods to HOKA’s origins, and the brand's ongoing dedication to pushing boundaries on the trail.  A workhorse for technical terrain, the Speedgoat 6’s Vibram® Megagrip outsole, equipped with Traction Lug, delivers aggressive traction across both wet and dry surfaces. Drawing inspiration from the resilience of a goat's hoof, the 5mm lugs feature a revised orientation, increasing grip and adaptability. This high performing technology from Vibram® offers unparalleled confidence, empowering runners to tackle trails with ease.   The Speedgoat 6 features a new lightweight woven upper designed to enhance breathability while remaining durable. A HOKA patent pending dynamic vamp and internal support chassis offer an accommodating fit to keep your foot stable and secure at a variety of paces. The plush, dual-gusseted tongue and reinforced toe bumper allow for enhanced support and protection ensuring a comfortable ride mile after mile. Weighing in at 8.2 oz for a women’s size 8 and 9.8 oz for a men’s size 10, with a 40mm stack height and 5mm drop , the Speedgoat 6 was made to elevate your trail running adventures.  “HOKA was born on the trails and remains deeply rooted in the authentic essence of trail running. The Speedgoat 6 was meticulously crafted to excel in these rugged environments, offering a seamlessly smooth ride that can conquer a myriad of elements,” said Colin Ingram, Vice President of Product at HOKA. “We are excited for trail enthusiasts to experience the GOAT, whether they are taking on their next trail race, embarking on a thru-hike, exploring more technical terrains or stepping onto the trail for the first time.”  Born to Tame the Trail  HOKA will launch a new campaign, ‘MANY TRAILS. ONE GOAT.', highlighting the unstoppable OG trail icon. This campaign will debut with a short film that showcases two trail runners conquering a range of terrains – dirt, gravel, rocks, and wet surfaces, thanks to the incredibly grippy soles of the Speedgoat 6. The ‘MANY TRAILS. ONE GOAT.’ campaign underscores HOKA’s position as the leader in trail shoe innovation, and its ongoing dedication to pushing the boundaries of sport.  The Speedgoat 6 franchise will expand later this Fall with two GORE-TEX® models. These low and mid iterations will feature GORE-TEX® Invisible Fit technology for waterproofness and breathability with a lighter, more flexible construction. The Speedgoat 6 ($259) is available for purchase today at both the HOKA ION Orchard Concept Store and HOKA Raffles City Concept Store.  FLY HUMAN FLY, FALL 2024 Adding on to the excitemnet, the brand also launches the latest evolution of its FLY HUMAN FLY globally integrated marketing campaign with an anthem film entitled ‘Bird’s Eye.’ Bringing the brand’s origin story to life, the film celebrates joyful performance, while inspiring movers everywhere to take flight with the belief that “We Are All Born To Fly.” To bring the new brand anthem film to life, HOKA partnered with its creative agency of record, Anomaly, further building on the “Murmuration” campaign released in June of last year (2023). The new brand campaign,“Bird’s Eye,”taps into the brand’s origin story of being founded in the French Alps. With captivating aerial POV shots, the film follows a bird that joins all kinds of movers – road runners, trail runners, and casual joggers– in epic flight from the top of the mountain as they descend onto the roads. This story of joyful flight is a testament to the power of community and movement – we fly higher, run faster, and go further – together. Through this exploration, the audience comes to discover that these runners feel the same excitement and freedom as flying, reiterating a powerful HOKA-led truth: We Are All Born To Fly. Through each seasonal FLY HUMAN FLY campaign, such as ‘Bird’s Eye,’ HOKA aims to reinforce its authenticity as a modern performance brand, creating an emotional touchpoint with its close-knit community. FLY HUMAN FLY will continue to serve as an invitation for all movers to find their way to the starting line and experience the joy of movement. Check out the HOKA F24 campaign, now launched globally, on HOKA.com and across the brand's social media pages. #FlyHumanFly #HOKA #HOKASpeedgoat6

HOKA announces the next iteration of their high-propulsion daily trainer, the Mach X 2, now available at the HOKA ION Concept Store  Train at Mach Speed  The Mach X 2 builds on the fast, smooth ride of the original Mach X with an increased stack height, extra PEBA foam, and an upgraded winged plate design — all in a lighter package. Inspired by the Cielo X1’s race-ready geometry, HOKA combined an extra-resilient PEBA-topped midsole and increased rocker profile for a more aggressive toe-off, complete with an extended Pebax® plate for enhanced support and propulsion.  “The Mach X franchise is a HOKA favorite for faster-paced training, and we’ve integrated key learnings from the design process of the race-ready Cielo X1 to elevate this design,” said Colin Ingram, VP of Product at HOKA. “The Mach X 2 represents the next evolution of fast-paced propulsive speed training, and is ready to push any pace, whether you’re lacing up for your next workout or your next PR.” New for 2024, the Mach X 2 features more PEBA foam underfoot for additional energy return, and winglets along its full-length Pebax® plate for more support and control in strategic zones. This new plate design is sandwiched between the PEBA foam top layer and a supercritical EVA bottom layer. The SCF EVA midsole includes cutouts underfoot for weight savings, while the sticky rubber zonal outsole helps maintain traction from startto finish.  The redesigned upper on the Mach X 2 gives the shoe a reduced weight with increased breathability. This new lightweight woven textile is paired with a sleek gusseted tongue and race-inspired collar construction that creates a supportive fit. New reflective detailing for visibility allows runners to push the pace any time of day or night.  HOKA will launch a campaign film alongside the Mach X 2 that follows two runners’ journey to turn an everyday training moment into a speed-driven challenge. The film visually captures the speed and propulsion of the Mach X 2, and how finding the confidence to push the pace can bring a sense of accomplishment and joy to any workout - inspiring all runners to “Train at Mach Speed.”  The Mach X 2 ($299) is available for purchase at the HOKA ION Orchard Concept Store, as well as both in-store and online at Running Lab and iRun . #FlyHumanFly   #HOKA #HOKAMachX2

Building upon the brand's FLY HUMAN FLY tagline, Jeri's story embodies every intricacy of the HOKA brand story PHOTO: HOKA SINGAPORE "Do not go where the path may lead. Go instead where there is no path and leave a trail." American essayist Ralph Waldo Emerson said it best, humans were made to leave legacies. And that's what HOKA Singapore explored in its latest 'Born to Fly' campaign, telling the story of Singapore's ‘First Lady of Ultramarathon’ Jeri Chua in a brand-new campaign video released on 6th December. Building upon the brand's FLY HUMAN FLY tagline, Jeri's story embodies every intricacy of the HOKA brand story - celebrating joyous moments while reiterating that no matter who you are and whatever your background, you're 'Born to Fly'. Having weathered many storms and conquered countless mountains, Jeri is no stranger to the story of overcoming adversity. Yet her toughest climb proved to be within her own body. PHOTO: HOKA SINGAPORE Sharing her moments of triumph and trials through an interview laced with shots that captured the raw emotions running evokes within her, Jeri shares her story of being diagnosed with Adrenal Fatigue. As an endurance athlete who thrives through sports, not being able to race for her was akin to losing a limb. PHOTO: HOKA SINGAPORE "I went through all the stages of grief, from denial, to anger, to acceptance. Getting through adrenal fatigue was one of the biggest challenges I’ve ever had to face," she shares with Sportplus.sg. "It was an extremely difficult time for me, having to accept that I couldn’t do all the things I loved, because it would make my condition even worse. It took me over six years to recover, in which time I wasn’t able to race or train. Even running 5km would leave me so fatigued that I’d be in bed for a couple of days." A comeback seemed like a shot in the dark, but instead of merely gazing into the abyss, Jeri instead lit the way for her community. PHOTO: HOKA SINGAPORE Having founded Red Dot Running Company in 2017, Jeri expanded her vision in 2024 by establishing The Pace , a lifestyle store that continues to empower Singapore's running and ultra community. Through both ventures, she has brought invaluable knowledge and previously inaccessible gear to local runners — fulfilling the very mission that inspired the creation of Red Dot Running Co. in the first place. "It was tough and demoralising not being able to run for a while, so instead I decided to focus on the community that had given me so much. Whether it's gear or shoes, knowledge and experience, I just really wanted to help as much as I could. Knowing that I can inspire and empower others is the best reward for me," she shared in the HOKA campaign video. PHOTO: HOKA SINGAPORE Her belief in HOKA's 'Born to Fly' is strong, and was what kept her going when nothing else did. Reflecting on how the campaign narrative empowered her in her recovery journey, she shares: "It’s remembering that this too, shall pass. That I hadn’t yet reached my full potential. I treated it like the longest ultra I’ve ever embarked on, and that really helped me at my lowest points." "It’s about the innate ability we all have - to break through perceived limits and embrace your full potential. Crushing your goals and exceeding expectations. Don’t settle, because the ability to fly is in us all. Reach for the stars." PHOTO: HOKA SINGAPORE Jeri however, never just reached for the stars, she landed on them. Amongst the many trails she's blazed — figuratively and literally — she was the first ever Singaporean to qualify for the IRONMAN World Championships in Kona, back in 1998 before becoming an ultramarathoner, which she shared in the 'Born to Fly' campaign video as her means of proving her tenacity. Jeri shares that there are pivotal moments in every ultra she's ever done. Whether it's helping a runner who'd fallen off a cliff in dark stormy conditions, narrowly avoiding an alpine cattle stampede in a hailstorm, or left to fend for herself lost in the Gobi desert, she's only ever had two options: "Suck it up and soldier on, or succumb to your fears and weaknesses, and quit. I’ve also learnt to know when to quit, that it’s not necessarily a bad thing - live to fight another day." PHOTO: HOKA SINGAPORE And as she flew closer and closer to the sun, overcoming any sort of adversity meant greater joy, which she so aptly described in her own words of the 'Born to Fly' campaign feature, “freedom”. "Summiting a mountain just as the sun is rising - that’s a moment like no other. The hours of climbing, pushing myself, the pain, exertion and fatigue, it all melts away when the horizon opens up before me, bathed in that incredible sunrise glow. It’s as if I’m renewed, with fresh resolve and energy," she gushes about the moments that made her feel on top of the world. "What makes me the happiest in my career is the amazing people I’ve met and incredible experiences I’ve had. I’ve been truly fortunate to have been able to race all over the world, to meet so many inspiring people, these are the people and memories I will treasure always." PHOTO: HOKA SINGAPORE On what she would say to others struggling to empower themselves, she says,"have faith in yourself, look to where you want to be and reach for it. Surround yourself with the people who love and support you, don’t be afraid to ask for help, and don’t be reluctant to accept it. Sometimes we all get to a point where we can’t get through life’s challenges alone. And there’ll be a chance to do the same for others." With the video beginning with her why, and taking the audience through a journey of one's true capabilities found from within, Jeri then ends it by calling out to the audience to join her on a running journey towards breaking one's own barriers. In doing so, one of Singapore’s most influential figures in the running community transforms her audience into their own source of inspiration, reiterating that they too were 'Born to Fly'. #HOKASG #FlyHumanFly

The Bondi 9 showcases a new premium midsole foam, an elevated structured knit upper and the new 3D molded collar amongst other innovations PHOTO: HOKA HOKA has recently released its newest road-running shoe from the iconic Bondi franchise - the Bondi 9. With this update to the ultra-cushioned franchise that transformed the running industry over ten years ago, the Bondi 9 provides peak plushness for everyday miles providing an even smoother ride. HOKA’s origins are rooted in the concept of maximal cushioning, which inspired the creation of the original Bondi. Launched in 2011, the Bondi quickly became a favourite among runners, with its unique blend of cushioning and support setting a new standard in the running community. This iconic shoe not only marked a significant milestone in the brand's evolution, but also established HOKA as a leader in performance footwear. The Bondi 9 showcases a new premium midsole foam featuring supercritical foamed EVA, delivering a soft, cushioned ride that’s become synonymous with the beloved Bondi. The foam is lighter, more resilient, and more dynamic, giving one of the brand’s most trusted shoes longevity with cushioned comfort. The midsole also features updated geometries and a rearfoot-focused Active Foot FrameTM for enhanced support and control. Finally, an additional 2mm of stack height and a refined MetaRockerTM provide a smooth, plus cushioned ride. PHOTO: HOKA An elevated structured knit upper with zonal breathability creates a more accommodating and comfortable fit, while the new 3D molded collar gives an even softer feel and easy step-in. The outsole has been finished with durabrasion rubber to combat high wear zones in the outsole, ensuring that the Bondi 9 will provide traction, mile after mile. “The Bondi was the first shoe that introduced the world to the concept of a maximal cushioned road running shoe," said Bekah Broe, Senior Director of Product for Performance Footwear at HOKA. “The new Bondi 9 is a leap forward in innovation, with its premium and plush cushioning, delivering on HOKA’s commitment to help running become more accessible to everybody - while solidifying Bondi as the brand’s most comfortable choice for daily miles.” Everybody Bondi with the Bondi 9 Week Challenge PHOTO: HOKA The Bondi 9 campaign, “Everybody Bondi”, is inspired by the shoe’s key feature of comfort, and the support athletes find from their running community. Through the collective lenses of product and community,“Everybody Bondi” showcases the Bondi 9’s commitment to maximum cushioned comfort and increased durability for consistent daily miles. On 20 January 2025, HOKA will be launching the Bondi 9 Week Challenge, an initiative that invites participants to transform their fitness habits and embark on a 9-week journey culminating in a 9-mile run. This challenge will support and inspire participants to embrace the joy of movement, celebrate progress, and connect with the broader running community. To learn more about the challenge and how to sign up, visit here .

Signing for FC Vizela, Khairin Nadim joins a list of young starlets pursuing their footballing dreams in Portugal, including his former teammate Nur Muhammad Asis PHOTO: FC VIZELA Singaporean Lion City Sailors attacker, Khairin Nadim secured a move on Wednesday (5 February) to Portuguese second-division side FC Vizela on a one-and-a-half-year deal, a move that will take the 20-year-old's talents to one of the world’s top footballing nations. Khairin’s burgeoning potential has been evident since his historic debut in the Singapore Premier League (SPL) at just 15 years and 298 days with the Young Lions in March 2020 — making him the youngest-ever player to feature in the league at the time. While that record has since been surpassed by Raoul Suhaimi in 2021 and Nathan Mao in 2023, Khairin remains the third-youngest debutant in SPL history. A trailblazer in more ways than one, Khairin still holds the record as the second youngest Singaporean to score in the SPL, netting his first goal against BG Tampines Rovers at 16 years and 194 days. He also became the youngest player ever to reach five SPL goals at 16 years and 316 days—an achievement that underlines his knack for making an impact on the big stage. Khairin’s journey with the Sailors began when he joined the Sailors Academy, where his skills were further honed and refined, laying the foundation for him to become the dynamic, versatile attacker he is today. With the help of his club, Khairin managed to secure the opportunity to trial—and subsequently impress—with the Portuguese club. PHOTO: LION CITY SAILORS Having signed a contract that runs until 30 June 2026, Khairin will feature primarily for Vizela’s Under-23 squad that competes in the Liga Revelação, while being closely monitored by the first-team coaches. Vizela’s first team currently competes in Liga Portugal 2 (LigaPro), where they sit eighth in an 18-team league that includes the B teams of Benfica and FC Porto. Vizela has demonstrated a strong commitment to youth development, with 16 of their Under-23 players featuring for the first team over the past four years — a pathway that Khairin will be determined to follow. Vizela’s current top scorer, Prosper Obah, was part of the club’s Under-23 squad as recently as last season, highlighting the clear opportunities available for young talents to make their mark. Vizela Sporting Director Toni Dovale, who played a key role in the deal, said, “We’ve been investing a lot in our youth development program in the past few years, and signing top international talents is a part of our step forward as a club. “Having played in Asia as a player, I’ve heard very good things about Khairin Nadim, and that was why I was keen to find out more about him. That proved to be the case in his trials with us, and we’re excited to see how far his potential can take him.” Sailors Technical Director Luka Lalić is optimistic that Khairin has the qualities and mental fortitude to succeed at Vizela. “As the youngest senior debutant in the SPL at one point, Khairin showed immense promise. Signing him for the Sailors at 17 was a no-brainer for me because he displayed a range of qualities that define a modern-day winger,” said Lalić. PHOTO: LION CITY SAILORS “Technically gifted, quick to find solutions in tight spaces, and adept at beating defenders 1v1 with pace and natural flair — Khairin has the kind of abilities that make him stand out from the crowd. He’s earned this opportunity to compete in Portugal, and he must make the most of these 18 months to prove he’s ready for the next step in his development. “Given Vizela’s club structure, the people working closely with him, and Khairin’s own mindset and desire to succeed, I believe — with a bit of luck — he can do very well and make both clubs proud.” Khairin could make his European debut on 25 February when Vizela’s U23s take on Benfica B in the Liga Revelação. Inspired by his peer Nur Muhammad Asis — who made history as the first Singaporean to sign a professional contract with a top-flight Portuguese club, C.F. Estrela da Amadora, in July 2024 — Khairin is determined to carve out his own path and make Singapore proud on the European stage. “My friend Asis is doing well in Portugal now, and that motivates me. It makes me believe that taking this step is possible,” said Khairin, who has represented Singapore at the Under-23 level. “I’m grateful to the Sailors not just for shaping me into the player I am today, but also for creating this incredible opportunity for me. “Playing in Europe has always been my goal, and I’m happy to be able to realise this dream. I’m not just representing the Sailors, but also Singapore as a young player here. I’ll train hard, prove myself, and show that I belong on the big stage.” The Sailors Academy are one of only four academies in Southeast Asia to be conferred a Two-Star Academy status by the Asian Football Confederation (AFC) under its AFC Elite Youth Scheme. #SGFootball #AllHandsOnDeck

Whether you're returning to a sport you once loved or starting fresh, don’t let age hold you back from staying active and discovering the joy sports can bring PHOTO: CHERYL TAY, SPORTPLUS.SG Fit and Flourish is an Opinion Column series by SportPlus.Sg with local fitness expert contributors to help you achieve your strongest, most vibrant self - inside and out. Each month, we'll share expert advice, fitness tips, healthy living strategies, and inspiring stories designed to empower you on your wellness journey. Whether you're a seasoned athlete, a beginner just starting out, or simply looking to make more mindful choices in your day-to-day routine, this column is here to guide, motivate, and support you. Get ready to move, grow, and thrive as we explore the many ways to enhance your physical health and overall well-being. Many believe that excelling in a sport requires starting young and refining skills throughout your formative years. But, really, who decided that was the rule? PHOTO: HANA BASIR, SPORTPLUS.SG There could be a few reasons why this mindset is so deeply ingrained in many of us. Firstly, the fact that most athletes you see on screen are in their early twenties, some even in their teens who have classes the day after winning a championship. It’s prevalent in sports like football, where many in the spotlight are between the ages of 16-22 years old. In the most played sport in the world, 27 is considered “old”, and if you didn’t already break into the first team before turning 22, it’s not looking great. What we must remember however, is that the athletes we see on screen are professional, elite athletes. Sport is meant for everyone, not just those looking to make it their profession. It’s not necessarily something we must be the best at, but rather something that motivates us to be better versions of ourselves while finding a joy that nothing else can quite replace. You’re never too old to start a sport. If anything, wouldn’t you say that it keeps us young? PHOTO: HANA BASIR, SPORTPLUS.SG Personally, I’ve always been a runner but in my late teens and early twenties, it was more about losing weight and looking good. It was only later in life—after I had my daughter, Liliana—that I truly fell in love with distance running. I ran my first ultramarathon at 46 years old in 2018 and that was when the addiction began.  As we grow older, we forget how to play and enjoy ourselves. We get caught up in societal expectations, our jobs and responsibilities, that we lose sight of what matters most—happiness. As adults, we worry too much about what others think when in reality, we should be doing what fulfils and challenges us.  PHOTO: NATALIE DAU If you’re like me, and going out of my comfort zone later on in life, it’s important to remember why you started and to go slow. We often start running because we want to push ourselves to uncover hidden potential. For first-time runners, understand that it will be challenging—just like anything new you take on.  Think about short-term achievable goals instead of just going out and trying to run 5Ks and injuring yourself or being too sore to get up the next day. It’s about doing a walk-run and feeling good that you’ve achieved that. Do that for a while before building up slowly. Know that it’s going to be uncomfortable but embrace that and enjoy it because it means you’re getting better and breaking through. The body can go through a lot more than you think. The mind is the one telling us to stop. It’s not just training your body to run but also training your mind to be tougher.  And then there are some of us who grew up in sports, but as life took us in different directions, we may have gradually drifted away from that world. Returning to it might feel daunting but if it brings you joy, won’t the initial struggle make the journey even more rewarding in the end? PHOTO: HANA BASIR, SPORTPLUS.SG Life can descend into chaos, and we can always find an excuse not to exercise or go for a run. What we need to do is be honest with ourselves and ask, “What is my priority?” If running is your priority, remember that we have the power to manage our time. It might mean waking up 30 minutes earlier, skipping lunch with friends, or forgoing an episode of your favourite Netflix series. You have to give up something to get something.  Remember the big term goal at the end. Life isn't perfect and balance is hard but it’s being aware of the commitment we made to ourselves and owning our stuff rather than finding excuses. PHOTO: HANA BASIR, SPORTPLUS.SG If your priority is rest, sleeping an extra half an hour, watching that comfort show or catching up with friends then that’s okay. We need downtime after all, and we all have times when what we need is to wind down. Just know it, own it and allow yourself to accept that running isn't a priority for now. You don’t have to beat yourself up for it as it’ll only wear you out more. Going back to sport is like riding a bike. You might think you’ve forgotten but really, it’ll come as second nature and it’ll always be there waiting for you. What you have to do is go in with realistic expectations. What you could do 5, ten or twenty years ago might not be what you can do now. Whether it's ego or self-doubt you're struggling with as you return to sport, you just have to drop them and simply remember why you love doing it. That’s the most important thing. The results will come. Stick with it! Life is too short not to go out of your comfort zone. It’s important to understand that it’s really a journey. The most important thing is we keep moving, we stay healthy and we find things we love to keep us fit physically and mentally. Natalie Dau is an ultramarathoner, motivational speaker, and a Guinness World Record Holder for the fastest crossing of Peninsular Malaysia on foot—as part of Project 1000. Passionate about running and advocating for women in sports, she champions fitness awareness while highlighting the challenges women face. Through her achievements, she continues to inspire communities in Singapore and the region. #FitAndFlourish   #OpinionColumn   #SportPlusSG

In the first of our Fit and Flourish Opinion Column, Erin Ong shares tips to help beginners overcome the initial mental hurdle for those looking to embark on their fitness and wellness journey PHOTO: HANA BASIR, SPORTPLUS.SG Welcome to Fit & Flourish, our new Opinion Column series with local fitness expert contributors to help you achieve your strongest, most vibrant self - inside and out. Each month, we'll share expert advice, fitness tips, healthy living strategies, and inspiring stories designed to empower you on your wellness journey. Whether you're a seasoned athlete, a beginner just starting out, or simply looking to make more mindful choices in your day-to-day routine, this column is here to guide, motivate, and support you. Get ready to move, grow, and thrive as we explore the many ways to enhance your physical health and overall well-being. When we want to get into a new fitness regime, we tend to envision ourselves pushing through the physical demands months down the road. What not many talk about however, is how tough the very first mental hurdle can be. It hits you at the very start of your journey, and will make or break the rest of your quest towards a healthier lifestyle — and that’s getting out of your comfort zone and choosing the discomfort.  Whether it's going to the gym, running or playing a new sport, it’s easy for the thought to creep in when your body gets tired. “This is too painful. I can’t do this. This isn’t for me.” And when your body starts to slow down, so does your mind. When I first began my fitness journey, my biggest hurdle at the very beginning was similar to most people. I was afraid of not being good enough and not meeting my own expectations. I was always comparing myself to others who had already been working out for years. Thinking about it now, it never made sense. Why would I, a beginner, compare myself to someone who had years of experience? It’s ridiculous when you think about it. But see, that’s the most common problem for many who are starting out. It’s seeing how easy it looks for those experts and thinking, “Why am I struggling so much when they can do it? I’ll never get there. I should just find something else." Erin Ong before she started working out. Another common challenge at the very start is ignoring the voice in your head telling you that you can’t do it. For anyone wanting to get fit to improve mental health, this might be a psychological block you’re facing. When you’re already feeling down, it’s definitely not easy to gather the courage and confidence to recognise your potential. To you, I say we’ve all been there and you’re not alone. There are ways to make sure the intent in your heart triumphs over the doubts planted in your head. My biggest tip on how to choose discomfort and push through that initial, debilitating physical exertion is to start small and here’s how. Start with small and easy commitments like a five minute stretch or a 10 minute walk. Success with these steps builds momentum and sooner or later, you'll find yourself going further and further. Secondly, find someone or a community to workout with . Having someone to hold you accountable and cheer you on can make all the difference, especially on those tough days when you’d rather disconnect from the world entirely. Thirdly, focus on your why . Whether it’s for your physical or mental well-being, career goals, or even a seemingly trivial reason you might have, zero in on it and don’t let it get drowned out in all the noise. Lastly, find an activity you do actually enjoy. It could be rock climbing, swimming, biking or even dancing. Moving doesn’t have to feel like a chore! Personally, I practiced yoga for three years and it helped me shift perspectives. I realised that being fit didn’t have to be about perfection or being the best at what I did. It’s about consistency, discipline and progress. PHOTO: ERIN ONG Through yoga, I learned the art of not comparing myself to others and instead focusing on my own journey. After all, everyone’s bodies are unique. As long as I felt good about my progress and the pace I was going at, that was an achievement for me. I made sure to celebrate small wins like gaining flexibility, building strength, or mastering a pose I couldn’t do before. These moments gradually built my confidence over time and kept me motivated to continue. I managed to push through and embraced the mental health benefits that came with it. My fitness journey has truly transformed my mindset and built my self-confidence, allowing me to reach a place in my life I didn’t think I’d get to. It helped me develop resilience to push through tough workouts, which has carried over into other areas of life. I’ve learned to face challenges with a stronger, more positive outlook, knowing that perseverance and discomfort does in fact lead to growth. If you’re in the process of new beginnings, it’s important not to overwhelm yourself. Counter those doubts with positive self-talk by motivating yourself with affirmations like, 'I can do this. I am strong.' Embrace your confidence without fear of failure—it’s all part of the journey! Everyone gets knocked down no matter how good or confident they may be. Keep to the promise you made yo yourself though, and get back up. That is the most important thing to do. Remember to also prioritise rest and recovery. Be in tune with your body and listen if it tells you to stop and rest. Celebrate your wins, no matter how small. Celebrate getting back up and focus on the process. With that, I can assure you that you’ll eliminate any doubts standing in your way and take the first steps toward a healthier, stronger version of yourself. Erin Ong is recognised in the fitness community as an avid runner and a coach specialising in strength, mobility, yoga, and calisthenics. With years of experience and a deep commitment to helping others unlock their physical potential, Erin empowers those she teaches to improve their overall physical and mental well-being. #FitAndFlourish #OpinionColumn #SportPlusSG

Singapore athletes to receive support from PUMA in their effort to break 2:30 marathon mark in a certified road race, as Soh Rui Yong issues challenge PHOTO: HANA BASIR, SPORTPLUS.SG Singapore, 5 February 2025 - PUMA Singapore this evening announced that it was ready to equip athletes willing to take on Soh Rui Yong's sub 2:30 (male) and sub 2:50 (female) marathon challenge. Singapore's multi-national record holder, top marathoner and 2-times SEA Games marathon gold medallist had earlier this week said that he would relinquish his SEA Games spot this year should any Singaporean successfully achieve a sub 2 hour 30 minute marathon, in their efforts to qualify for this year's Southeast Asian Games. The gauntlet was thrown down in an effort to raise the bar for Singapore's distance runners. In an Instagram and Facebook post, Soh shared: "No Singaporean runner has run a sub-2:30 marathon in the past 7 years other than myself. To help change this I’m issuing a challenge to all Singapore marathon runners." "If any 2 of you run a marathon below 2:30 in the SEA Games qualifying window (22 Oct 2024 - 5 Sept 2025), I will withdraw myself from consideration for the team (top 2 get picked to go). You do not have to run a time quicker than my qualifying mark." He further added: "I believe this is entirely possible. In fact it almost happened last year - Singaporean Caleb Hia ran 2:30:15 at the 2024 London Marathon. He finished 23rd at the 2024 Singapore Marathon National Championships. Weather and other external factors aside, I believe this shows many other Singaporean runners have what it takes to run sub-2:30. They’re just not training for it or applying themselves in the right races to do so." Soh had qualified for the 2025 SEA Games mark with his 16th career marathon in Houston, finishing with a time of 2:27:49 to qualify for the 2025 SEA Games Marathon by 8 minutes. Soh Rui Yong's clinched the Singapore SEA Games marathon gold with a time of 2:34:56 and repeated the feat in 2017 in Malaysia with a time of 2:44:31. He first achieved a sub 2:30 marathon in 2014 at the California International Marathon, and his marathon timings over the years include: 2024 Standard Chartered Singapore Marathon : 2 hours, 46 minutes, and 5 seconds 2023 Standard Chartered Singapore Marathon : 2 hours, 40 minutes, and 35 seconds 2021 Valencia Marathon : 2 hours, 22 minutes, and 59 seconds, a national record 2019 Seoul Marathon : 2 hours, 23 minutes, and 42 seconds, a national record 2016 Chicago Marathon : 2 hours, 24 minutes, and 55 seconds, a Singapore record on a World Athletics certified course 2015 SEA Games Marathon : 2 hours, 34 minutes, and 56 seconds, a gold medal 2014 California International Marathon : 2 hours, 26 minutes, and 1 second PHOTO: HANA BASIR, SPORTPLUS.SG PUMA Responds, Backed by a History Steeped in Performance Running In response to Rui Yong throwing down the gauntlet for Singapore's runners to achieve a sub 2:30 marathon, PUMA Singapore has shared on Instagram that they will be equipping athletes looking to take on the challenge with a complimentary pair of Deviate Nitro Elite 3 racing shoes on a first come first served basis. Athletes who successfully achieve a sub 2:30 (male) or sub 2.50 (female) marathon in a certified road race will also be given $5,000 worth of PUMA store credits. The global sportswear brand last month announced the signing of three top Singapore endurance athletes in Vanessa Lee , Shaun Goh and Ben Khoo as part of a big step into redefining athlete sponsorships in Southeast Asia. The brand is expected to sign up to six more top tier athletes in the region in the coming months. Read our coverage of PUMA's latest athlete signings here . #PUMASG #ForeverFaster #SeeTheRunLikeWeDo

Base training primarily targets the aerobic system, which is the most important energy system for endurance sports PHOTO: HANA BASIR, SPORTPLUS.SG Base training is a critical component of any endurance athlete's training program. Whether you are a runner, cyclist, swimmer, or triathlete, this phase of training forms the foundation upon which all other fitness and performance improvements are built. In this guide, we'll explore what base training is, why it’s important, and how you can effectively incorporate it into your routine to maximize your endurance performance. What is Base Training? Base training is the initial phase of an athlete’s training cycle, primarily focusing on developing the aerobic system. During base training, athletes typically engage in low-to-moderate intensity exercises to build endurance, improve cardiovascular health, and prepare the body for more intense training later in the season. Base training is often done during the off-season or early-season, before athletes move on to more specialized training (like speed work or race-specific sessions). It involves long, steady training sessions that target an athlete’s cardiovascular system, muscular endurance, and metabolic efficiency. PHOTO: CHERYL TAY, SPORTPLUS.SG By increasing the efficiency of the cardiovascular and respiratory systems, athletes improve their ability to sustain prolonged effort over long distances. This enhances stamina, endurance, and overall performance in races or events. The Key Goals of Base Training The primary goals of base training in endurance sports include: Aerobic Capacity Development : The most important goal of base training is to enhance your aerobic system, which is responsible for supplying energy to muscles over long durations. By increasing your aerobic capacity, you can sustain longer efforts and improve your overall endurance performance. Building Endurance : Base training allows athletes to gradually build the endurance needed to handle longer durations of activity. The focus is on gradually increasing your training volume to improve the efficiency of the cardiovascular system. Injury Prevention : With its emphasis on moderate, consistent effort, base training helps reduce the risk of injury. The gradual increase in intensity and volume strengthens muscles, joints, and connective tissues, preparing your body for more intense and demanding training phases. PHOTO: HANA BASIR, SPORTPLUS.SG Fat Metabolism : During base training, your body learns to use fat as a primary energy source. This metabolic adaptation is crucial for endurance athletes because it helps spare glycogen (stored carbohydrate) for longer and more intense efforts, preventing premature fatigue. Mitochondrial and Capillary Growth : Base training promotes the growth of mitochondria (the energy factories within cells) and capillaries (the small blood vessels that deliver oxygen to muscles). These adaptations improve your muscles' ability to produce energy and use oxygen efficiently, which is crucial for sustained endurance. Mental Toughness : Long, steady sessions also help build the mental resilience needed for long-distance events. The more time you spend in low-intensity workouts, the better you’ll be at tolerating the physical and mental challenges of endurance events. PHOTO: HANA BASIR, SPORTPLUS.SG How to Incorporate Base Training into Your Routine 1. Duration and Intensity Base training workouts are generally long but performed at a lower intensity. The goal is to keep your heart rate in the aerobic zone, typically around 60-75% of your maximum heart rate. Training at this intensity ensures that your body relies primarily on fat for fuel, improving endurance without exhausting your glycogen stores. Training sessions : Aim for 60-120 minutes per session depending on your sport, fitness level, and specific goals. Intensity : Keep your heart rate steady and within the aerobic zone. You should be able to hold a conversation without gasping for air. 2. Frequency During the base phase, consistency is key. You should aim to train at least 3-5 times per week. The sessions can vary between longer, low-intensity workouts and shorter, recovery-focused workouts. The goal is to accumulate a solid volume of aerobic training while maintaining a sustainable intensity. PHOTO: HANA BASIR, SPORTPLUS.SG 3. Gradual Progression Start with manageable durations and gradually increase the volume over weeks. For example, if you’re a runner, you might start with 30-minute runs and gradually build to 90-minute sessions over several weeks. It’s important to make gradual increases in volume to avoid injury and to allow your body to adapt to the increased demands. 4. Cross-Training Cross-training can be an effective way to build endurance while preventing overuse injuries. Engaging in different activities, such as swimming, cycling, or hiking, can improve overall fitness while giving specific muscles a chance to recover. This is particularly useful for triathletes, but it’s also beneficial for any endurance athlete looking to build a well-rounded base. 5. Rest and Recovery While base training involves consistent effort, it’s also important to include rest and recovery in your routine. Rest days allow your body to adapt to the physical stress of training, repair muscle tissue, and avoid overtraining. Incorporate at least one or two rest days per week, depending on your overall training load. PHOTO: HANA BASIR, SPORTPLUS.SG 6. Nutrition Proper nutrition plays a vital role in supporting base training. Focus on fueling your body with a balanced diet of carbohydrates, proteins, and fats to sustain long-duration efforts. Hydration is equally important—be sure to stay hydrated before, during, and after workouts. For longer sessions, consider consuming easily digestible carbohydrates to keep your energy levels steady. Monitoring Progress During Base Training While base training focuses on building endurance, it’s important to track your progress to ensure you're adapting to the training load. Heart Rate Monitoring : Using a heart rate monitor can help you stay within your desired aerobic zone. This ensures you’re training at the correct intensity, maximizing the benefits of the session. Perceived Effort : Learn to gauge your intensity through the Rate of Perceived Effort (RPE). During base training, your effort should feel light to moderate. You should be able to hold a conversation comfortably, but not feel like you’re exerting yourself too much. Mileage or Time-Based Metrics : Keep track of the total duration or mileage of your workouts each week. Tracking these numbers can help you ensure that you're gradually building up volume and progressing toward your endurance goals. PHOTO: HANA BASIR, SPORTPLUS.SG How Base Training Sets the Stage for Peak Performance Base training is just the beginning of a more structured training cycle, but it’s essential for ensuring long-term success. Without a solid aerobic base, athletes will struggle to perform at higher intensities or maintain energy during longer events. Once your aerobic foundation is built, you can begin to incorporate more race-specific workouts, including interval training, hill sprints, and other high-intensity sessions. These workouts help increase speed, power, and anaerobic capacity—traits that are essential for peak performance. However, even during the more intense phases of training, athletes need to maintain a certain level of aerobic conditioning. This is why many training plans include periodic base training blocks throughout the year, ensuring that endurance remains a key component of performance. PHOTO: HANIDA HUSSIEN, SPORTPLUS.SG Base training is a critical phase in endurance sports, but it often comes with some misconceptions. Here are a few common ones: 1. Base Training Means Slow and Easy Only Misconception : Many think base training is all about slow, easy miles with no intensity. Reality : While base training is often low-intensity, it should still include some moderate efforts like tempo runs, long intervals, or hill work to build endurance. It’s about building aerobic capacity and laying the foundation for more intense training later. 2. You Don’t Need to Train Hard During Base Training Misconception : Some athletes avoid any intensity during base training, thinking they should only focus on volume. Reality : Incorporating some higher-intensity efforts is essential. Base training is not just about logging miles; it’s about improving your aerobic system, and some intensity helps stimulate that adaptation. PHOTO: HANA BASIR, SPORTPLUS.SG 3. Base Training Is Just for Beginners Misconception : It’s believed that only new athletes need a base period. Reality : Base training is vital for athletes at all levels. Even advanced athletes need to build and maintain a strong aerobic foundation to support future training phases. 4. You Can’t Get Faster in Base Training Misconception : People think that base training only makes you fitter, not faster. Reality : While the focus is on building endurance, base training can improve speed endurance and efficiency over time, making you faster in the long term. It develops your aerobic capacity, which is crucial for sustaining speed later in the season. 5. Base Training Is Just About Volume Misconception : The idea that base training is only about increasing the quantity of training, usually in the form of long, steady sessions. Reality : It’s not just about adding more volume; it’s about adding volume with smart intensity, variety, and recovery. The focus should be on building endurance without overtraining, maintaining quality rather than just increasing quantity. PHOTO: HANIDA HUSSIEN, SPORTPLUS.SG 6. Base Training Doesn’t Require Recovery Misconception : Because it’s lower-intensity, some athletes think they don’t need to prioritize recovery during base training. Reality : Recovery is just as important during base training as it is during more intense phases. You can’t just keep adding miles and expect to build a solid foundation without giving your body time to adapt. 7. You Don’t Need to Focus on Strength or Technique in Base Training Misconception : Some athletes ignore strength training or technique work during base phases. Reality : Base training is a great time to work on form, strength, and mobility. These elements will help your body handle more intense efforts down the road and prevent injury. 8. Base Training is Just About Running (or Cycling) Misconception : A lot of athletes think base training is just about the sport itself. Reality : Cross-training, strength training, and even some flexibility or mobility work can be key components of a successful base phase. Conclusion Base training is the bedrock of endurance sports. By focusing on building your aerobic capacity, improving fat metabolism, and conditioning your body for the physical demands of endurance events, base training sets you up for success in the more challenging phases of training. While it can be a slow and steady process, the benefits—both physical and mental—are invaluable for athletes looking to perform at their best over long distances. So, whether you’re just getting started in endurance sports or are an experienced athlete, make sure to dedicate time to base training. It’s the foundation for peak performance and longevity in your sport. #BaseTraining #Performance #Training