Finally did it. Unfit, overweight me ran a full 10k this morning. Step by step, bit by bit, I worked my way to complete a 10k run.

running route

I had to do it.  My break is almost over and tomorrow I’m starting work again.

I was actually exhausted. Had dance class last night. Then woke up at an unearthly hour to get the kids ready for school.

Nevertheless, I donned on my running shoes and headed for the canal.

I never think of.. how many more km to go. If I were to do that, I’d never complete the 10k run.

Instead, I brought my mobile along as usual. Surfed the net as I ran. Photographed the scenery. Even made this video out of the shots I took during the run, together with earlier photos from other outings.

Watched the white birds as they played in the canal and soared in the air.

As I ran my laps, I thought of friends. What they said. Read the daily bread online.

Basically, I kept my mind on everything but my tired body.

I’ve a feeling the birds know they are being photographed and made into videos, as these days, they look irritated and fly off when I video them, only to settle a distance away. I can imagine thought bubbles with “paparazzi” above their heads.

Hey, 2 more km to go.

I was almost there. Had to push on. I needed to complete that 10k, just to prove to myself that in spite of falling sick and all.. I still have it in me to do it.

Actually 10k is only daunting if you think of it as long distance. It’s actually very doable if you take it one step at a time.

I’m middle aged, unfit.. yet I did it.

So can you.

Oh, a word of warning, do wear good running shoes. I almost ruined my legs cos I wore mine til they were worn out. Then my legs started to hurt when I ran.

When I discarded the shoes that still looked ok on the outside, and got new ones with cushioning new and intact, the pain went away.

Running Shoe Sale – Up to 30% off

I’ve been very lax for too long. Hadn’t had time to run much because of work commitments. Rather than procrastinating, I decided to train again for 10k runs

Picking a scenic spot always helps. While I could train in a stadium, counting the laps I go, I prefer a scenic track by a canal that stretches 2k long, with distance markers along the way.

For starters, since I had gained a morbid amount of fat, I went on a diet, eating minimal carbs. Increasing fiber and protein intake, cutting down on fat.

Then when I could run slowly without my knees screaming in pain, I started slowly, with 2k runs on the track.

Talking about knees. I need to take glucosamine again to protect my joints. I learnt that from a friend who is a nurse who loves long distance running.

For glucosamine and for help with your joints, Click Here!

Next would be to have a good pair of running shoes to cushion every step and protect knees and legs from injury. Mine are still good but I would have to change them every few months as the cushioning within the sole wears out from heavy usage.

By the way, if you run regularly and have been using your shoes for 6 months, do get a new pair for the sake of your legs. The cushioning system would wear out over months of pounding the pavement though on the outside the shoe looks fine. You would only notice it when legs start to hurt. Don’t say I didn’t warn you

Once I was used to 2k (maybe a few impatient days) I progressed to 4k for a week. On saturday I ran 6k. I took a break yesterday. Today I ran 8k… Inching my way to the 10k mark.

It’s the power of the mind over the body.

It is interesting how much the mind can affect the run. Once I think of how much farther I have to run, my legs start to hurt.

Then when my mind wanders to the beauty of the scenery or I go deep in thought thinking about life, what to do next, family and friends, or listen to music or audio books, the run seems really short.

I may pray or plan my day as I run, making full use of my time and before I knew it, I had competed 8k.

Running 10k is very achievable. Do remember to take all precautions, as in taking supplements and wearing good shoes to protect your legs. Set your mind to it and take baby steps.

Before you know it, you’ll be running 10k.

See you at the races

Seriously need to sweat it out. To go for the burn.

Dance is a fun way to do it.

My Bellydance friends recommend zumba to shed those kilos. I did sign up for classes but because of my crazy work schedule, I only made it to 2 classes in the entire course.

It was fun! One can get a high from the catchy music. The moves aren’t too hard to catch and the instructor really made us sweat it out and laugh a lot.

Dance in any form is still dance. Belly dance in comparison focus more on the core muscles. A choreographed dance doesn’t burn anywhere near a Zumba session but focusing on the techniques, the shimmies and the more advanced hip movements really target muscles you may not even know exist. 5 minutes practicing techniques can leave you dripping with sweat.

It is a very sensual dance though and excellent for loosening stiff joints.

Here’s bellydancer Sadie in action.

Enjoy!

One reason why I prefer running outdoors is the scenery. Running along the canal offers unexpected sightings of wild life.

While I don’t particularly look forward to encountering the occasional snake, squirrels and bird are a welcome sight. I have yet to photograph the squirrels or the blue birds in action but today, I caught the majestic crane, albeit from quite a distance, on my iPhone.

Years ago, wild cranes used to visit the canal. They have since disappeared. This lone crane is a welcome sight.

Running the same route can get monotonous but the excitement upon seeing that crane took the boredom away and made me forget about my tired aching body.

It’s been a while since my last run. Blaming it on a lack of time is but an excuse. One can always make time for things that matter.

Why do I run?
The original reason was to burn more calories and boost my metabolism so that I can lose weight.

Then I discovered endorphins and got hooked on the runner’s high.

That kept me going until I was too swamped to run regularly. The runner’s high was soon forgotten and I just didn’t feel like running anymore.

One way around this was to force myself out of bed and choose a scenic route to run.

Parks, canals, reservoirs, beaches or anywhere close to nature are lovely. Relaxing. Soothing to the weary soul.

I ran along the canal and the houses in that estate, admiring the flora and fauna as I went along. You know what? The 2.6k route was too short at the end of it.

Ran 2.6pm
Burnt 202 calories.

I’ll shoot for more next time.

Word of warning. If you intend to run, invest in good running shoes to cushion each step, or you’d increase your risk of leg and knee injuries

I woke up soon after sunrise. The weather was great. Cool, after a slight drizzle. Perfect for a morning run.

I once lost weight and got in great shape by running. Exercise alone let me really pig out, yet stay toned and really fit. Then again, in those days, I’d run 10k every morning.

I closed my home business and got a proper job with regular hours. That meant, I didn’t have the luxury of hours for long runs and swims daily. Hence I ballooned out.

Dieting helps. A lot.

Couple that with regular exercise, I’m pretty sure I can get in marathon shape again.

I went down to the park. The nearby canal is busy in the morning with joggers, cyclists and people walking their dogs. The scenery is beautiful. Somehow early in the morning, the sun’s golden rays make that place.. magical.

Running by the canal early in the morning

Running outdoors is very different from running on the treadmill. I find an outdoor run great for mental health.

Admiring the scenery as I run, the peaceful greenery, that path flanked by a forest of trees and a canal is a great time to reflect. To take a step back from my busy life and re-evaluate. A place to meditate. Or to destress… even as I run.

Running up and down that path, taking photos along the way, admiring the nature, made more beautiful in the golden morning light.. I ran longer and further than I’d initially intended. I didn’t feel tired and could have run some more. It’s a stark contrast from treadmill running where time seems to drag and it seems ages to complete each km.

I ran 4km in all. It’s a great way to start the exercise leg of my weight loss journey.

By the way, if you intend to run, invest in good running shoes. They will help protect your legs from injuries.

My dream is to run a full marathon at least once in my lifetime (is that mid life crisis talking?).

It still seems a distant goal, but my original plan regarding the safra bay run 2010 was to try my first half marathon. When I saw the flag off time, 6am = getting up at 4am… I’ll wait for another race with a saner flag off time.

Prior to the race, I stopped running for several days. Had a good dinner of steak and spaghetti the night before.. but.. got hooked watching killers on dvd to almost midnight.  By right, the night before a race, one should sleep early.. get enough rest to prime up for the race. I followed the left lane.

I got up at 6.20. Flag off time 8am. Express bus was diverted.

Plan B. Took a cab. Reached the esplanade at 7.15.  Looked out for pockets of women runners, waiting for our turn to dominate the lanes.

Flag off. Drum beats. Adrenaline pumping. I love the excitement, the energy that surrounds these races. This time, I’m going for speed.

Ok. So I’ve not naturally athletic, but hey, I compete against myself, to break my personal best. I can’t move as fast as I’d like but my legs are long. I imagine myself to be a gazelle and run, lengthening my stride, trying not to stomp around like an elephant.

The view’s scenic. I quell the urge to stop in my tracks to take photos.. most of the time, stopping at the hydration stops for mineral water and h2o.

10k seems really short when one is enjoying the scene. The 2km sign is up ahead. Time to lengthen my strides and prep for the finish.

200m to go. So I don’t have the power of the young men but I sprint anyway. It’s my personal best I’m racing against.

The high.. sense of achievement I get crossing the finishing line is awesome.

Fast or slow, everyone gets a medal for completing the race, be it 10k or 21. What matters is to go the dist

ance.

My dream is to run a full marathon at least once in my lifetime (is that mid life crisis talking?).

It still seems a distant goal, but my original plan regarding the safra bay run 2010 was to try my first half marathon. When I saw the flag off time, 6am = getting up at 4am… I’ll wait for another race with a saner flag off time.

Prior to the race, I stopped running for several days. Had a good dinner of steak and spaghetti the night before.. but.. got hooked watching killers on dvd to almost midnight.  By right, the night before a race, one should sleep early.. get enough rest to prime up for the race. I followed the left lane.

I got up at 6.20. Flag off time 8am. Express bus was diverted.

Plan B. Took a cab. Reached the esplanade at 7.15.  Looked out for pockets of women runners, waiting for our turn to dominate the lanes.

Flag off. Drum beats. Adrenaline pumping. I love the excitement, the energy that surrounds these races. This time, I’m going for speed.

Ok. So I’ve not naturally athletic, but hey, I compete against myself, to break my personal best. I can’t move as fast as I’d like but my legs are long. I imagine myself to be a gazelle and run, lengthening my stride, trying not to stomp around like an elephant.

The view’s scenic. I quell the urge to stop in my tracks to take photos.. most of the time, stopping at the hydration stops for mineral water and h2o.

10k seems really short when one is enjoying the scene. The 2km sign is up ahead. Time to lengthen my strides and prep for the finish.

200m to go. So I don’t have the power of the young men but I sprint anyway. It’s my personal best I’m racing against.

The high.. sense of achievement I get crossing the finishing line is awesome.

Fast or slow, everyone gets a medal for completing the race, be it 10k or 21. What matters is to go the distance.

My heel hurts. The pain is intermittent and only happens when I walk after sitting for hours or when I get up in the middle of the night.

After walking for a while, I’m fine. I even go for 10k runs and hike up hills regularly. Then back in the office, I limp around.

Maybe that’s the problem. Running too much?

But I love running. The euphoria, that sense of freedom I get during a good run is something I look forward to each weekend.

The thought of having to miss my runs was pretty depressing, which was partly why I ignored the pain and refused to see a doctor about it. A friend talked some sense into me. She was an exercise enthusiast too.. who ignored a similar problem, which led to overcompensating on the other leg, affecting that one as well.

To avoid my situation from getting worse, I went to the polyclinic. A referral from a polyclinic to see a physiotherapist leads to subsidised rates for every session. A huge savings which makes the long wait worth it.

The doctor checked my foot. Inflammation of the heel. Bone spur growth.. or something along that line. Cause — high heel shoes. Usual suspect — walking long distances on high heel shoes.

Solution — stop wearing high heel shoes.

I was so relieved. I’d rather give up high heel shoes than to stop running altogether.

She gave me the referral to a physiotherapist. As for running — no problem.

Doctor says I can continue running as much as I want, as far as I’d like. Just stop wearing those heels.

When you run, you place 3 times your body weight on your landing foot. How many steps do you take with each run?

Our feet turn in (pronate) as they land, to distribute the force and protect the legs.
Yes, you can run barefoot, but a good pair of running shoes goes a long way in protecting the feet.

Running shoes serve to

• Cushion the feet and absorb the shock
• Support the feet to prevent them from turning in too much, as may be the case in overpronation.

Choosing running shoes is basically about comfort and fit.

Asics and New Balance have pretty good running shoes. I personally prefer Nike Air.

What’s more important is the comfort and fit of the shoe.

How do you choose a pair of running shoes?

1. Bring along a pair of running socks when you go shoe hunting
2. Pick the shoes you like
3. Try them with your running socks on. The width should fit nicely while the length may be slightly longer than your normal shoes, but never too short.
4. The arch of the shoe should fit your fit.
5. Walk around in them. Are they comfortable?

Take your time to choose a pair of comfortable running shoes that cushion and support your feet well.

Foot Pronation

If you are a serious runner, you might want to pick shoes according to whether your feet over pronate, under pronate or have normal pronation.

This cartoon video explains normal pronation, over pronation and under pronation.

If you suffer from knee pain when you run, it might be time to change your running shoes.
Overpronation can lead to knee pain.
A pair of running shoes that provide good support will prevent overpronation and address that knee pain.

Your running shoes do have a lifespan. When they are worn out, even if they still look ok on the outside, the support structure within may no longer be so effective. If you’ve been using your running shoes for months, and then your knees begin to feel uncomfortable while running, it may well be time to get a new pair of running shoes.