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In part two of our five-part running series, national marathoner Serena Teoh shares three pieces of advice to help you overcome those dreaded race jitters PHOTO: CHERYL TAY, SPORTPLUS.SG So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond. So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game. PHOTO: CHERYL TAY, SPORTPLUS.SG Whether you are going for a time trial, or a race like the Standard Chartered Singapore Marathon, and regardless of whether you are highly competitive or not, you are bound to feel some nerves when you have set yourself a goal and you have expectations for yourself to do well. I don't know about you but I always feel those butterflies when I am toeing the start-line of any race, and even hours before the flag off in the lead up to it. I've always wondered if there was anything I could do to make myself more calm ahead of a big running event. PHOTO: CHERYL TAY, SPORTPLUS.SG So how do seasoned elite runners like Serena Teoh, who are regularly competing and looking to qualify for major games such as the Southeast Asian Games, deal with nerves ahead of any race? We ask her in this interview on SportPlus.sg. "I think it is perfectly normal (to feel some nerves ahead of a race), I feel that too and it's just something you get accustomed to," said Teoh. PHOTO: CHERYL TAY, SPORTPLUS.SG And does she have any useful tips for our runners who are reading this article? Well, Serena has three pieces of advice: 1) Tune in to your dedicated playlist before the race Take time to do up a playlist of your favourite songs that will help to motivate you. Different kinds of music will work for different people, so find your beat. Listen to this playlist before the race to shut off external noise and help yourself to relax. PHOTO: CHERYL TAY, SPORTPLUS.SG 2) Feel confident of your preparation Once the gun goes, just try to shut off everything and just run. At that point, all the work has been doing and nothing can be changed. You just need to calm yourself down and be confident of your prep, especially if it went well. Then do your best and leave nothing in the tank! PHOTO: CHERYL TAY, SPORTPLUS.SG 3) Go through your Race Strategy You will have a plan for the race, whether it’s to start slow or keep to a certain pace or heart rate, or know when to have your gels. Run through the race strategy in your mind, especially the parts where you think you are going to hurt and what are you going to do about it. “There are some things you can control to set yourself up for success, such as these three simple methods I’ve shared,” Serena said. “It’s normal to feel nervous when you know you are going to do well or have the ability to do well. You feel good, yet you also feel scared. PHOTO: CHERYL TAY, SPORTPLUS.SG “I just have one more tip – wake up early so you have sufficient time to eat and allow your food to digest, as well as go to the toilet before you head to the race venue!” Keeping these useful tips in mind, we hope it will benefit you ahead of your next big race or running event. Remember, have faith in your journey and believe in your preparation. We wish you the very best. #Running #MarathonTraining #SerenaTeoh

In part three of our five-part running series, national marathoner Serena Teoh shares about the importance of cooling down after any run, be it training or competition PHOTO: CHERYL TAY, SPORTPLUS.SG So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond. So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game. PHOTO: CHERYL TAY, SPORTPLUS.SG Cooling down after your workout is just as important as it is to warm up before. This allows for a gradual recovery of heart rate and blood pressure, and also to regulate blood flow. Take the time to wind down, relax your tense muscles and reduce the accumulation of lactic acid in the body. PHOTO: CHERYL TAY, SPORTPLUS.SG So what would be the recommended areas to focus on stretching after finishing your run? We ask national marathoner Serena Teoh in our third part of the series with her. According to the 2019 SEA Games marathoner, there are five areas you should probably focus on and stretch after a run. Calf Get into a lunge position. Bring one leg forward and bend it to 90 degrees, whilst keeping the back leg straight. For a deeper stretch, you can start bending the back leg. PHOTO: CHERYL TAY, SPORTPLUS.SG Hamstring Put one leg forward and anchor it on your heel, while keeping the front leg straight. Bend the back leg slightly. In order to get a deeper stretch, bend the back leg a bit more. Switch legs and repeat the process. Hips and Glutes Find a ledge and perform a pigeon pose on it. Essentially, put one leg up and bend it in at the knee, pulling your heel towards you. It is important that you do not find a ledge that is too high for you, otherwise it would not result in you stretching the right muscles. PHOTO: CHERYL TAY, SPORTPLUS.SG Quads In a standing position, stabilise yourself on one leg and then pull the heel of your other leg up to your butt. Lats Use a ledge, step away from it and hinge at the hips. Keep the legs straight. Go into a deeper bend for a deeper stretch of the calf. PHOTO: CHERYL TAY, SPORTPLUS.SG For each stretch, hold on for 20 to 30 seconds and repeat the process for 3 to 4 times. Now that you are armed with these tips, don't forget to incorporate them into your recovery and post-run routine from now on! #Running #MarathonTraining #SerenaTeoh f

Part 4 of our training for a marathon series sees SEA Games marathoner Melvin Wong share his recommended race strategy and common mistakes new runners make in a race PHOTO: CHERYL TAY, SPORTPLUS.SG So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond. So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game. Whether you are gunning for a new personal best or simply wish to finish a marathon with a decent time, adopting a good race strategy for your run can build you up for success, while not having a race plan could see you struggle to cross the finish line. PHOTO: CHERYL TAY, SPORTPLUS.SG But just what exactly are the key things you should keep in mind when executing your race strategy? Assuming that you have already been spending a significant amount of time training your base levels of fitness for running, knowing how to break your race down into parts and the doing the right thing at the right time could be a good way for you to bring it home, according to Melvin Wong, Singapore SEA Games marathoner. He said: "In pursuing a good time for your marathon, I like to break the race down into small little segments. So the first part will always be starting off really gentle, really easy. Making sure that you don't get your heart rate too high up." PHOTO: CHERYL TAY, SPORTPLUS.SG "After that, the next portion is really to try and build confidence. Try to make sure that you are okay and are comfortable at your goal pace or are building up to it. Once you've reached a good confidence level, that's where you can say okay now it's time to be smooth and relaxed," he added. The goal is to make sure you can maintain this same level of effort for a long duration, so setting the right goal pace for yourself should be done weeks or even months ahead of the race while you are training up for the marathon. PHOTO: CHERYL TAY, SPORTPLUS.SG Sharing that it is also a race strategy he adopts himself in his ideal marathon, Melvin said: "I want to make sure that I can maintain this effort until about the 35-36km mark. I know it's tough but if you have confidence in your training and execute the plan well - don't go over excited, don't go too fast out at the start, then you'll be able to bring it back home very very well." So what are some of the common mistakes from runners who are beginners beyond starting out a race too fast? PHOTO: CHERYL TAY, SPORTPLUS.SG "To be able to finish strongly is a good thing. You don't have to really sprint the last 5 to 6KM, but being able to maintain good form is crucial. I think the one thing that let's people down most of the time is the last 5 to 6KM of a marathon, the body fatigues and the form breaks down very fast," answered Melvin. "So if we can minimise that, you are actually on your way to a very good time." #Running #MarathonTraining #MelvinWong

Part 5 of our training for a marathon series sees SEA Games marathoner Melvin Wong share about his own fueling strategy during a race that he explored through trial and error over the years PHOTO: CHERYL TAY, SPORTPLUS.SG So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond. So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game. It’s not just about what you eat before the race, but during the race that is equally – or more – important. National marathoner Melvin Wong has done a lot of trial and error for nutrition in training and in races, to work out a plan that works for him – such as what works best for his body in terms of the type of nutrition (eg. gels, sports drinks, electrolytes), at which points of the race to have his intake of nutrition and how much to take. PHOTO: CHERYL TAY, SPORTPLUS.SG Here are some tips from him on how to plan your own race nutrition: 1) Experiment with the Type of Nutrition in Training Race nutrition is very personal and this is something you have to experiment with. Build the nutrition that you want into your own training, especially during your long runs. Start by incorporating energy gels into your long runs, to see how your stomach reacts to it. You may try different types of energy gels, energy chews, electrolytes, isotonic drinks or sports drinks to see what works well. Train your stomach to be able to recognise food in the body and how to deal with it. PHOTO: CHERYL TAY, SPORTPLUS.SG 2) Decide the Frequency of Intake Once you have determined what your body can accept during your long runs and is comfortable with taking some nutrition along the way, the next thing is to find out when to take these gels or drinks – by distance or by time. For example, when you are doing your long runs, try to observe when you feel your energy levels start to drop. Some people feel themselves fading after 40 minutes or after 7km, some people can go on till an hour or 10km before they start to feel a drop in energy. This is different for each individual so you need to learn how to understand your body. PHOTO: CHERYL TAY, SPORTPLUS.SG Alternatively, you can look at the run course and plan your nutrition around the aid stations. For Melvin, in a championship race like the Southeast Asian Games, there is an aid station at every 5km. With this knowledge, he built it into his training and planned for a gel or sports drink every 5km. However, for those who are gunning for their own time at their own pace, you have the flexibility to decide when you want to take your nutrition. You don’t have to build it around the aid stations of the run course, but take the time to test out what your body works best with. PHOTO: CHERYL TAY, SPORTPLUS.SG 3) Figure Out How to Carry the Nutrition I have an extra tip for you – figure out how you are going to carry all these gels on you. There are several options – hold it in your hands, wear a race belt, wear shorts with zip pockets, wear a jersey that has back pockets, use an arm pouch, stuff it into the back of your sports bras (for the ladies). Try out the different ways in your training and see what you prefer. Also, some people like to carry a water bottle with their own drinks, so they don’t have to wait for the aid stations, but some people hate carrying anything in their hands. Figure it out in your training! #Running #MarathonTraining #MelvinWong

Training for a hilly course like the Sydney Marathon? Here's what you need to know from Singapore Marathoner and Sydney Marathon Ambassador Melvin Wong From training tips to tackle hilly courses to items you should bring along to your next overseas race to better prepare you for races done in non-tropical climates, we bring you useful tips with Sydney Marathon ambassador Melvin Wong who shares his thoughts with our SportPlus.sg's readers. For more tips on preparing for your first overseas race, you may also wish to read our special feature here. So you have signed up for your marathon, have started following a training program but still feeling those jitters because you are not too sure what to expect from running in a different country, climate or more challenging terrains. Fear not because whether you are preparing for a more undulating course like the Sydney Marathon presented by ASICS or tackling Singapore's Benjamin Sheares Bridge in the annual StanChart Singapore Marathon, we've got you covered. Q: How would you prepare differently for a hillier course than a flat marathon course? Melvin: With a hillier course than what I am used to, I would usually incorporate a couple of more hilly sessions as part of my training program. Whether it's short hill sprints or longer intervals along undulating courses or routes that we have in Singapore, I will try to incorporate that. How does this differ from flatter courses? The truth is when we have a hillier course, the race pace may have to differ a bit, we cannot always stick to the goal pace that we think we can run, rather we have to base it off our race effort. So race effort rather than race pace matters a lot more in hillier courses. Q: Can you provide tips and strategies for amateur runners to conserve their energy in order to sustain a half or full marathon distance? Melvin: The basic rule of thumb is when approaching a hillier course, you want to be a bit more conservative in the first half. It's the same for most races that I go to, whether its flat, hilly or undulating, the idea is to make sure that the second half (of the course) you have enough energy to push through. A lot of people will struggle towards the latter half of the race because they've spent too much (energy) in the first half just because they are excited about the race etc, but in a hillier course I personally would incorporate a bit more discipline in the way you want to execute the race. So be conservative at the start, make sure that you are not flat out by the half-way mark, and to ultimately be able to have a good strong finish towards the end of the race. Q: Are there specific training drills and exercises that runners can incorporate into their trainings to improve balance and control, and what are some of the key attributes needed to tackle hillier terrains? Melvin: One of the things that really strike me is that most professional marathoners incorporate single leg exercises into their trainings. Running is often seen as putting one leg before the other, but at the same time you have one leg up in the air while the other is on the ground so it's kind of like a continuous single leg movement. To be able to incorporate some single leg exercises allow you to be more in tune with how you can improve your overall balance and stability on one leg, and therefore have more efficient stride and ride across your mechanics. Q: How about energy distribution for a full marathon or half marathon course, for runners who are new to marathon running? Melvin: To be able to control your own emotions is important. Often times we are very excited or have a lot of energy at the start because it's something new or there is a crowd cheering for you. But the moment you enter patches of silence stretches or environments where there is no one there cheering for you, the energy levels drop. The ability to control how you distribute your energy is important. For a race like the Sydney Marathon, I am pretty sure there will be constant cheering and constant fan support, because Sydney is a beautiful city with a strong sports culture filled with a lot of people who are passionate about running, but in the case where it may not be as constant support this is where you have to make sure you don't go too fast during the spots where there is a lot of cheering, and just to regulate and distribute your energy overall, especially for a marathon. Q: What are some of the more common mistakes that runners make when tackling slopes, be it going upslope or down slope? Melvin: A common mistake is to follow someone else's pace when going upslope, you are not sure if the person next to you has a better fitness, is more well trained or has a certain race goal in mind, and therefore he executes a certain plan when he tackles the upslopes. When approaching slopes be sure about what your race plan is, how you plan to execute it and run within yourself rather than follow people when they accelerate or decelerate. To be able to execute your plan and manage your energy distribution is important. Q: What are you most excited about the Sydney Marathon this year? Melvin: This is actually my first time running the Sydney Marathon, it is new to me. I have been to Sydney a couple of times already. I love the people, the vibrancy of the city and I am looking forward to connecting with the running community there, to catch up with old friends who have been there, and lastly to absorb the enormous energy that comes with the 15,000 marathon runners that have already signed up. Q: Useful tips for runners who are heading for their first overseas marathon in a colder climate? Melvin: When I went overseas for my first race, I overpacked rather than under packed my gear. I prepared a base layer just to stay warm. What I learned over the years from more experienced runners who shared with me it's good to prepare a poncho in case it rains, or a long-sleeved t-shirt you are prepared to throw away at the start line. This will keep you warm after you leave your hotel room and allow you to just put it aside before the start of the race. Prepare for additional race apparel or singlets or t-shirts you may want to put on judging from the temperature or wind conditions before the race. It's always good to do a recce run or shake-out run ahead of the day of the race at about the same time of day to acclimatise yourself with the conditions so you have an idea of how it feels, what you need to do or what you need to wear to make yourself feel comfortable. Q: Any other call-outs you wish to make to our readers from SportPlus.sg? Melvin: Yes, I want to shoutout to all the Singaporean runners and the readers at SportPlus.sg, do join me and our partners i.e. SportPlus and ASICS at the upcoming Running Clinics as we continue to provide a more wholesome awareness of Sydney Marathon. I will also be participating in a studio interview with SportPlus soon and there is also a shakeout run planned for those who are traveling up to Sydney next month. So do keep a lookout! Looking to join an overseas race? The Sydney Marathon, presented by ASICS, is a candidate race to become the seventh Abbott World Marathon Major. Offering one of the world's most scenic courses, participants who join the Sydney Marathon from 2022 to 2024 will gain automatic entry into the event when it becomes a WMM major in 2025. Sign up for the Sydney Marathon and find out more about Australia's biggest marathon here. #Running #Marathon #SydneyMarathon

While the Sydney Marathon is known for being one of the most scenic courses in the world, runners should take training seriously before attempting the Sydney Marathon's undulating course Travelling over the Sydney Harbour Bridge and finishing off at the iconic Sydney Opera House, nothing is quite as spectacular as running the Sydney Marathon course. While the Sydney Marathon presented by ASICS may be known for being one of the world's most scenic courses, it is generally not known as a Personal Best (PB) course due to its relatively hilly and undulating terrain. A World Athletics Platinum Label event, and a candidate race to become the seventh Abbott World Marathon Major, the Sydney Marathon has taken in a host of feedback from runners of its 2023 edition, making significant improvements and changes to its marathon course for 2024. Why? To make it a faster course and an overall more enjoyable and smoother run experience for participants of the 2024 Sydney Marathon presented by ASICS. Training for the Sydney Marathon? Read up on some expert tips from national runner Melvin Wong here in our special Sydney Marathon Training Tips feature. So what's new? Key Updates to the Course North Sydney Start Line a MAJOR upgrade Runners of earlier editions of the Sydney Marathon will know that the marathon traditionally starts at Milson's Point, within walking distance of the Sydney Harbour Bridge. However, given the ongoing constructions in the surrounding area, runners have expressed their desire for a better startline holding area that is less congested, and ideally beginning the marathon on a downslope instead of its upslope trajectory. This year, participants of Sydney Marathon presented by ASICS can expect a much improved start line experience, as for the first time since 2001, the event returns to Miller Street next to North Sydney Oval, the traditional home of the Sydney 2000 Olympic marathon course start line - with more space, more facilities and most importantly a downslope start to the course to give runners some forward momentum. What's more the new start line is situated a mere 10 minute walk away (or 1 km) from North Sydney train station, making it a very convenient and easy to access location. Fewer 180 Degree Turns With plenty of U-turns and turns in the 2023 edition of the Sydney Marathon which slowed performance focused runners down, the 2024 Sydney Marathon course promises less turns, with only one 180-degree turn on the course which will arrive just before the 20km mark. No U-Turns in Centennial Park One of the most common complaints of the previous Sydney Marathon course was the sheer number of turns in Sydney's famous Centennial Park. The 2023 edition of the event also saw runners clock a total of 12km within the park itself, making it repetitive and less appealing for runners. Runners can expect a huge improvement this year, with runners only required to run a single loop around Centennial Park before the route takes participants back into the CBD. Sydney Marathon Course Comparisons 2023 vs 2024 Above: Fewer turns overall, and just a single 180 degree turn one the 2024 Sydney Marathon course map means runners can expect a smoother running experience. 2024 Sydney Marathon Course Elevation The Sydney Marathon presented by ASICS remains a hilly course and runner should definitely incorporate slopes training into their marathon training blocks. Yet to sign up for the Sydney Marathon? You can do so here. #SydneyMarathon #MakeSydneyAMajor #ILoveSydney #FeelNewSydney

SportPlus.sg sits down with Singapore national footballer Hassan Sunny to ask him about his recovery regime, favourite recovery foods and his first experience trying the 100PLUS PRO High Protein In an exclusive series with 100PLUS Singapore, Sportplus.sg sits down with 3 of Singapore's national athletes behind-the-scenes to discuss their recovery regimes, favourite recovery food choices and their first experiences trying the 100PLUS PRO High Protein. What is the importance of recovery work for athletes? Hassan: Recovery is just as important as training itself, to be honest I pay extra attention to recovery. So I make sure I have enough sleep, and make sure I eat a balanced diet. Of course nutrition is most important to me. What are some of your favourite recovery foods? Hassan: I like fruit smoothie, so in fact everyday I’ll make mine before I sleep to prepare for tomorrow. It’s also like a go-to breakfast for me in a way. So before I train I just grab and drink it. So that’s my favourite recovery food. Share a bit with us on the kind of contents of recovery foods we should keep a lookout for that actually help with muscle recovery - proteins, carbohydrates? Hassan: Proteins are like the number one for me at least. I take lots of blueberries, strawberries of course. Protein shakes as well. So all that will of course help me with my recovery. How do you feel after trying the 100PLUS PRO for the first time? Hassan: To be honest, it tastes different. It doesn’t taste like the usual 100PLUS. That’s why I think I love this drink. So looking forward to drinking it every day. Can you describe for people who have not tried 100PLUS PRO before what it’s good for and what it tastes like? Hassan: It contains BCAs, Vitamin B3, B6, B12 so it’s like all you need there in a bottle, and it tastes like lime or lemonade, so it really tastes good. I hope people out there will just give it a try. 100PLUS PRO is known for fueling performance, do you think this drink will enhance your recovery regime in any aspect moving forward? Hassan: Of course, I think it contains everything you need for recovery especially post training. And because for myself I perspire a lot, I sweat a lot so this is just what I need after training and then to make sure I recover fast, and to get ready for the next training session. Outside of 100PLUS PRO do you usually take protein drinks or protein supplements or shakes? In terms of convenience how do they compare? Hassan: Yes the normal protein shake, that is a must for me. And since the 100PLUS PRO contains everything, it will be much easier for me to just grab it and go. For protein shakes I need to have my own blender bottle and get a separate container for the protein powder and then mix it, shake it. So if i have this I can just open it and drink it it’s very convenient. Describe 100PLUS PRO in 3 words. Hassan: Everything you need. #RecoveryDrinks #100PLUS #100PLUSSG #100PLUSPRO #FuelLikeAPro

What are recovery drinks, and what do they do? How much should you take, and when should you take it? If you are an athlete or active individual who trains often or regularly participate in physically strenuous activities, you are more than likely to experience muscle soreness and workout- induced aches known as Delayed Onset Muscle Soreness (DOMS). According to Healthline, an online medical media network comprising over 150 healthcare professionals, high-intensity exercise can cause tiny, microscopic tears in our muscle fibers, and our bodies respond to the damage by increasing inflammation, which then leads to a delayed onset of soreness in the muscles. While we are starting to notice a rise in the use of recovery drinks and recovery products overall, there remains an information gap on how recovery drinks benefit athletes and active individuals. Here we aim to share a bit more about what makes up a good recovery drink, when are some of the best times to consume them, and how they aid in muscle recovery overall. What Should a Good Recovery Drink Contain? According to uwhealth.org, for a recovery drink to be effective, it should contain protein, carbohydrates, and/or electrolytes, depending on your workout with carbohydrates and protein being the big ones. Replenishing electrolytes are also deemed as necessary during exercise because minerals and electrolytes (sodium and potassium) are lost via sweat regardless of whether you are training in hot and humid Singapore or taking on an overseas race in a temperate climate on the other side of the world. One of the best options on the market is the 100PLUS PRO High Protein, which ticks all the boxes of a convenient recovery drink which fuel your hydration and muscle recovery needs, while helping to support the body’s requirement from pre, during to post training. This makes it an ideal recovery drink option. 100PLUS PRO also includes added branched chain amino acids (BCAA) to aid muscle recovery. To find out more about the 100PLUS PRO, read our feature on "What is 100PLUS PRO" here. PHOTO: HANA BASIR, SPORTPLUS.SG When should you consume a recovery drink? Experts and research all seem to agree that the sooner you refuel, the faster your muscles recover. While there is no hard and fast rule, most experts and research agree that the sooner you refuel and consume your recovery drink, the fast your muscles recover. "Getting protein in right away can stimulate muscle recovery"; says Sean Casey, a physical preparation coach from uwhealth.org. Some of Singapore’s high performance athletes also agree that the sooner they can get their recovery drink their post -workout when the body is ready for rapid replenishment, or training. Said Hassan Sunny, Singapore national footballer: “I like to consume my recovery drinks or protein shakes before my trainings but mostly right after my sessions. This helps to reduce my post-training soreness and boost my energy levels overall.” Research from medical journals also suggest that while anything within a few hours after training still generally does the job, it is best to take your recovery drink within the first 15-30 minutes after training or exercise. “Refuelling after sweating out key electrolytes enables the body to experience a boost in muscle growth and strength, while also reducing the risk of delayed onset muscle soreness", Marissa Miller, ACE CPT, who holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University, explained. How do recovery drinks aid recovery? So how do recovery drinks actually help aid us in post-exercise recovery? Recovery drinks mainly help the recovery process across three key areas: replenish glycogen stores, build muscle, and replenish lost electrolytes through hydration. A. Replenish Glycogen Stores Replenishing our glycogen stores, together with repairing microscopic tears within the muscle tissues that happen during exercise are often an overlooked part of post-exercise recovery. To understand this, it is important to note that glycogen is stored glucose and carbohydrates, as well as a main source of energy for the body. PHOTO: HANA BASIR, SPORTPLUS.SG B. Build and Repair Muscle Tissue Protein is crucial for muscle repair because they contain protein, which are important building blocks for the body to help build muscle tissue. Athletes and active individuals in general require higher consumptions of protein, given the high levels of physical activity which lead to rapid depletion of their glycogen stores. C. Rehydrate and Restore Electrolytes Electrolytes are minerals that play an important role in contracting muscles, nervous impulses and keeping us hydrated to ensure our bodies function healthily. After an intense workout, it is crucial that the body's levels of sodium, potassium, calcium, and magnesium are replaced so as to restore electrolyte balance and replace what we've lost through training / exercise. #RecoveryDrinks #100PLUS #100PLUSSG #100PLUSPRO

From data visualisation to setting milestones, find out the different ways technology plays a part in helping to reduce sports injuries while training Image via Breakaway Triathlon Club Many of us have been there—decked out in our favourite workout attire, ready to jump straight into pushing the limits of our bodies. This however, is a “recipe for disaster” according to Eugene Lee, Head Community Coach at Breakaway Triathlon Club. Without proper warm-ups to loosen our muscles, we become particularly vulnerable to sustaining injuries. This is especially so after one whole day of sitting in front of a computer hard at work, which tends to stiffen our bodies. Some of the most common injuries from triathlon training are that of the shoulders, knees, hips, and lower back added Lee. Image by Malek Roslee, SportPlus.SG Since 2018, Breakaway Triathlon Club has used various forms of technology to help many recreational athletes develop safe and effective training routines. Their training programs incorporate a data-driven approach and are accessible to individuals of all backgrounds. Here are four ways a data-driven approach can prevent injuries: 1. Better Understanding and Visualisation of your Training Performances There are many applications that help athletes monitor their trainings. The best applications can capture time, speed and intensity, among other data points during your training, and present them in the form of graphs and diagrams. This is helpful for measuring progress in absolute numbers rather than just going by feel, and lets you actually visualise what your body is doing in training. With this, you can understand the limits of your body, preventing over exertion and reducing the likelihood of injury. The application used by Breakaway Triathlon Club, and many professionals globally, is Training Peaks. Image via Breakaway Triathlon Club 2. More Structured Way of Achieving Goals The benefits of using data to quantify your efforts in training also extend to helping you set realistic milestones on your way to achieving larger goals. This can make them more manageable, and prevent you from doing more than your body is ready for. 3. Allows for more Personalised Coaching Data visualisation also allows coaches to see which specific areas of your training you might be struggling more in. Based on the data recorded, they can curate more appropriate and relevant trainings that target your personal problem areas. This can make trainings more holistic, increasing your overall fitness and reducing chances for injury. Image via Breakaway Triathlon Club 4. Using Technology to Improve Techniques in Training At Breakaway Triathlon Club, the coaches also focus on human movement, using various software to help them evaluate your mobility and stability. After analysing your movements and posture, they can prescribe fixes that ensure you use correct posture during warm-ups and trainings, decreasing the potential for injuries. Experience all these benefits by signing up for Breakaway Triathlon Club’s digital programs which include custom training programs with a coach. #Cycling #DataDriven #BreakawayTriathlon #Training

Having suffered from a serious injury setback on her journey towards SEA Games qualification, national marathoner Yvonne Chee hopes to use her insights gained to help others going through a tough time National marathoner Yvonne Chee suffered a fractured ankle while attempting to qualify for the 2021 SEA Games. PHOTO: SPORTPLUS.SG Injuries can be disruptive and leave a sour taste to anyone's sporting experience. It doesn't matter if you are an elite athlete preparing for competition, or a random weekend warrior trying to enjoy sports socially with friends. But sometimes, unexpected accidents can happen even to the best of us. Having suffered from a fractured ankle last year, national marathoner Yvonne Chee went through different stages of emotional and physical setbacks. Being the fighter that she is, it did not stop her from battling back to fitness. And here she is, sharing helpful insights for our readers who may be going through tough times of battling to overcome injuries. Chee was having an easy run last year when she slipped and heard two loud cracks. Thinking it was just a sprain, she went to the hospital only to have x-rays reveal that she had suffered a fracture. So how long did it take her to recover enough to be able to head out for a run on the road? Yvonne Chee believes that recovering from injury is both a mental and physical endeavour. PHOTO: SPORTPLUS.SG 3 months it took me to run on full body weight. Prior to that I was able to run on a machine called the Lightspeed Lift, which allowed me to lift off 20kg of my bodyweight to start running. For that, I did 50 over days after my foot fracture. So what tips does Chee have for people who are injured and are feeling disheartened or mentally struggling to overcome the experience? For that, she has summarised it into one word - R.E.L.A.X. Getting enough rest is critical when down with injury, something which may be quite tough to do for athletes and those who are hyperactive. PHOTO: SPORTPLUS.SG 1. R stands for "Rest" Remember that you are fundamentally injured, so there is no point in pushing yourself at this point as your body needs plenty of rest 2. E stands for "Eat Well" Allowing your body to receive the right nutrients is important even in usual times, but particularly at a time where your body needs to heal, eating the right foods play an important role so that your bones and tissues can recover fully 3. L stands for "Listening to Professionals" Be it your sports doctor or physio, this is not a time for you to try home made hacks for rehabilitation but instead to trust in the advice of trained professionals on your road to recovery Listening to the advice of professionals is also a key part of Yvonne Chee's R.E.L.A.X method of injury rehabilitation. PHOTO: SPORTPLUS.SG 4. A stands for "Anger Management" It is normal to go through different phases and mood swings when you are out of action - this could include feelings like disappointment, anger, sadness - and managing that could involve things like talking to friends, praying etc. Different people have different ways of doing it. 5. X stands for "Execute" It doesn't mean that you do nothing. Execution in this aspect could involve actively doing your rehabilitation in order to ensure smooth recovery to bring your body back into optimal conditions so you can either compete or train again If you are reading this while injured, we hope these useful nuggets of advice from Yvonne serve as useful tips in your journey back. Remember, stay positive and you are on your way there. #SportPlusSG #SportsInjuries #Rehabilitation #YvonneChee

100PLUS Active Powder Sachets are sachets that can easily fit into your running belt, shorts or tights pocket, sports pouch, or in your hiking bagpack; making them an ideal option for travel While taking electrolyte powder daily isn't always a necessity, consuming them in the days leading up to your race could very well make the difference between suffering from cramps mid race and finishing your marathon race strong. Afterall, most athletes know that executing a race successfully is not simply about your training load and mileage, but also getting your nutrition and fueling strategy spot on - with these playing a key part in the week leading up to your race. What do hydration powders such as 100PLUS Active Isotonic Powder do? The 100PLUS Active Isotonic Powder helps to boost hydration levels and maintain levels of electrolytes in the body, especially if you are an athlete or an active individual. Put simply, electrolytes are chemicals that regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. The muscles and neurons are sometimes referred to as the “electric tissues” of the body. Convenient, Travel-friendly Comprising similar ingredients as the regular 100PLUS Active drink, the Active Isotonic Powder comes in 15g sachets which is makes it a very convenient option for runners or cyclists heading overseas for their races or adventures. The sachets are small enough and easily fit into your running belt, shorts or tights pocket, sports pouch, or in your hiking bagpack. Local running group Fast and Free Run Club, who completed the Standard Chartered Hong Kong Marathon in January, shared the convenience and benefits of traveling with the 100PLUS Active Isotonic Powder on their recent travels. "These are so convenient you could just pop them into the bottle," says Dadima Kimmex, a run captain of FFRC. When asked what his hydration strategy looks like for long runs, Azaria Heng, co-founder of FFRC shared: "I try to keep it simple - usually the night before a bottle of electrolytes, in the morning a bottle of electrolytes as well, and I'll be sure to to top up my carbs from various sources - I find that things like toasts and bananas work well for me." Why are Electrolytes important to be consumed pre race and drinking water alone isn't enough? Electrolytes, such as sodium, potassium, and magnesium provide an essential supplement to the body in place of the loss of the said minerals through perspiration and help with muscle recovery. However, it is also important to note that too much of a good thing can also be bad and the same applies to electrolytes. When in doubt, experiment which amount is right for you during your training runs ahead of your race. #100PLUSSG #100PLUSACTIVE #OutdoYourself

Correct form and knowing your limits are essential in living a healthy lifestyle safely, SportPlus.sg sat down with Dr Bryan Wang of Beacon Orthopaedics to find out more Living an active life brings about many benefits. Whether you are a competitive athlete, weekend warrior or just trying to keep a healthy lifestyle by hitting the gym regularly, working out does come with its own set of risks. According to Gleneagles Hospital Singapore, strains and sprains comprise 41.1% of sports injuries in Singapore, while a further 20% are fractures. Injuries are unfortunately part and parcel of being an athlete or living an active life. Our shoulder mobility is essential not just in your sporting pursuits but even with the simplest daily activities. It is also often one of the most vulnerable parts of the body that can suffer from muscular and joint ailments. With over 18 years of experience, Orthopaedic Specialist Dr Bryan Wang of Beacon Orthopaedics believes there are a couple of reasons why we may experience shoulder pain while working out in the gym, and there could be simple solutions to mitigating them. So what are the leading causes of nagging shoulder joint injuries? The two main root sources overlap: Poor technique and overtraining. How does my form affect my shoulder? Push-ups are one of the most common forms of exercise used in a variety of fitness disciplines. Different variations of push-ups can either enhance your core, strengthen your back, or triceps and chest muscles. As popular a workout as push-ups is, it is important to get it right in order to prevent unnecessary injuries that can come with it. “You can certainly develop a lot of shoulder pain from impingement of the shoulder and cause problems like rotator cuff tendinitis, which is an inflammation of the tendons of your rotator cuff, the crucial group of muscles and tendons that holds the shoulder joint in place and allows movement of the arm and shoulder.” shared Dr Bryan. He added: “Learning and maintaining proper technique not only prevents shoulder and elbow pain, but is also recommended as a way of relieving discomfort.” When it comes to push-ups, the formula to a painless and faultless push-up is as simple as three steps: Keep your arms slightly wider than shoulder breath. Keep your legs close together. Go into a plank position to ensure a stable core. The shoulder is not the only vulnerable joint when it comes to doing push-ups. As a leading orthopaedic surgeon with extensive experience, Dr Bryan’s expertise in elbow and shoulder injuries has led him to noticing many quirks – which may seem small – but could lead to injuries. “I find that sometimes when you do push-ups, maybe your elbows are a little bit out of your shoulders and tend to be a bit internally rotated. Your legs have to be as close as possible to maintain good abdominal tension,” said the orthopaedic expert. “Some people tend to have their hands a bit far back as well. I know that some people do it on purpose at a more advanced level to activate the triceps muscles a little bit more but this can place an excessive strain on the elbow and cause elbow pain.” When it comes to good running form, how a runner swing’s their arms is often neglected. With the right form and arm swing, this improves your cadence, running economy and posture. Strong back and shoulders will protect your running form as you fatigue especially in later stages of your runs, be it a 5k or an ultramarathon, Quite often,  when runners train for events such as Standard Chartered Singapore Marathon or Sydney Marathon, the toll it the higher running volume will expose them to higher risks injury due to a poor running form.  Stronger overall joint and mobility health including your shoulders will reduce this risk. Don't be concerned if you don't notice immediate improvements when correcting your form. Achieving the right technique takes time, discipline, and professional guidance. Should pain persist even after correcting your form however, signs may lead to overstraining the body. Listen to the body Despite push-ups and running being simple everyday forms of exercise, like a dark cloud there are always risks of injury from overtraining. The same goes with simple and common gym workouts such as bench presses and lifting. Not too long ago, the Canadian-trained surgeon encountered a patient who developed acute chest pain due to excessive exercise. “A patient of mine noted that he had a lot of bruising and deformity in the chest area. On further examination by us, he had a pectoralis major rupture which is actually a fairly rare injury. It occurs commonly among males in their twenties to thirties, many of whom like to do ‘eccentric loading of the pectoralis major’,” Dr Bryan shared. “This group of patients can develop a weakness in the shoulder muscles and chest movements if this is left unaddressed. Fortunately, this patient decided to see a specialist. Through our scans, we found that he had a complete rupture of the pectoralis major tendon so we did surgical reconstruction for him.” Acute chest pain caused by a rupture of the pectoralis major rupture is a terrifying prospect – but there are plenty of preventive measures that can be taken before attaining an injury of such a grade. The most crucial measure lies not in proper equipment or your protein shake brands. Though these do contribute to the quality of workouts, getting adequate rest is an athlete’s best bet at putting a nip in the bud of an injury. “For pain from overtraining, what we always recommend are very simple conservative measures. I tell my patients that it's really important to listen to your body. Take a few days of rest or reduce the training volume or intensity.” Dr Bryan Wang is a fellowship-trained orthopaedic surgeon, with an interest in Shoulder, Elbow, Knee and Sports injuries. He has more than 18-years of experience in the management of general orthopaedic conditions, including musculoskeletal injuries and fractures of the upper and lower limbs. With his extensive years of experience, Dr Bryan has seen countless injuries as a result of putting a strain on the human body. For priority consultations, preferential consultation rates for SportsPlus readers, visit: https://www.beaconortho.com.sg/ #SportPlusSG #BeaconOrthopaedics #InjuryRecovery