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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.

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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.

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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.

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I’ve really blimped out again. This time, horribly. I gained 12kg in 1 year.

I was in great shape a year ago, working from home, with time to run 10k daily. Back to work, I ate as much.. ok.. probably even more. At the same time I exercised far less, running 10k once a week max, maybe 4k during lunch some days.

Weight loss requires one to burn more calories than on consumes.

After achieving the target weight, to maintain that new figure, one still has to watch what one eats and drinks and exercise as much. Calorie intake must not exceed calories burnt.

I seek comfort in food. Fell sick and couldn’t exercise for months, but I could still eat. I let of myself and got obese.

Well it just means starting over again.

I went for my first lunch time run yesterday, after a very long break. 20 minutes then. Today, I ran for 30 minutes, 3.6 k.

I intend to keep that up, increasing the time I spend running, and then my speed so I can race again. Gonna run again tomorrow.

I know. I have to cut down those snacks. That’s the hardest part for me, but hey, I’ll do it… next week?

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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.

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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.

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I signed up for 2 10k races. To be honest, I have never trained seriously. To me, a run is just, put on my running shoes, hit the track and just run.

Actually, the way you run is important too. How you propel yourself forward for maximum efficiency, how to run to minimize injuries — it all boils down to good running form.

Here’s a video that explains how to maintain a good running form.

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The way I eat, if I don’t run, I’d be morbidly obese.

Luckily the gym is just 1 floor below where I sit so I lugged my gym gear to work, knocking down a few people, squashing a few others in the mad squeeze in the mrt, getting to work with my gear intact and all ready to hit the gym.

Some snacks and cookies and chocolates later, I was all ready for my lunch time work out.

ooops. this is. diet and fitness blog right? umm… anyway..

The gym was almost empty, as usual. I got my favourite treadmill… the one that doesn’t shut down after 30 minutes, and ran.

Oh yeah. supposed to warm up before a run. will do that one day. when I figure out how to warm up, that is…

Set the incline at 2.0 speed 8.3 and tried to cover as much distance as possible within 50 minutes.

Barely made 7km but hey, that’s the most I’ve managed to squeeze in during lunch.

All stinky and sweaty I headed for the shower. Then I realized I had forgotten my towel again. So I stole lots of toilet paper from the ladies. Those were outside the cubi. meant for drying hands in place of regular paper towels.

Had my shower. Grabbed a sandwich and 2 packets of chocolate and 20 bucks worth of fruit 3 packs of deep fried snacks and had my lunch at my cubi.

Gorged myself and wondered why in spite of my runs I can’t lose much weight.

ok, i know. doc said i needed surgery in order to lose weight. he offered to stitch my mouth shut. Should I?

Nah. I love food too much.

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I look forward to Saturday mornings cos that’s my only chance in a week to go for a full run. Call me obsessive. Compulsive. Somehow, a run less than 10k doesn’t feel satisfying. I just love the sense of achievement i get after completing a 10k run

Less than 2 years ago, I was 10kg heavier. 2 doctors advised me to go for a diabetes test which freaked me out. Diabetes is linked to obesity.  That pretty much scared me into losing weight.

I hadn’t gone running for ages. Still, it’s never too late to start.

Initially, I went for 2k slow jogs which left me breathless. As I got used to 2k, I increased the distance to 4k, continually enjoying watching the kilos slowly melt away with my daily runs.

My weight plateaud so I increased the distance to 6k. Then 8k on mornings when I could squeeze in the time. Back then I got up at 6 each morning just to run.

I stopped work for a few months and did a home business. Then I had the luxury of running 10k everyday.

Running really boosted my morale and lifted the sluggish fog from my mind. It was no longer something I did to lose weight, but something that gave me a great sense of achievement. Self esteem. A clearer mind and.. nice legs?

Last week was particularly stressful. The only constant in life is change. On top of that, I feel like I’m just banging my head against a stone wall.

To stay sane, I ran during the weekend. 12k on Saturday morning. 10k Sunday evening. Running distances like these give me the sense of achievement I sorely need. A sense of control when I feel so powerless everywhere else.

The safra bay run registration is now open. When I made up my mind to go for the 21k run, my mood lifted. While registering, I found that the flag off time for 21k is an insane 5am.

The flag off for the 10k is a more reasonable 8am.

After 2 days contemplation, I signed up for the safra 10k run instead. The lure of the 21k medal isn’t enough to get me to wake up before 4am to go for a run.

While at it, I signed up for the great eastern womens 10k run as well.

In april 2011 there will be a sundown 21k run which I’ll aim for. That and next year’s stan chart 21k run which typically starts at 6:30 am.

Wish me luck.

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If you are left carrying the baby, how can you go for your daily run?

This guy’s not letting baby sitting duties get in the way of his fitness routine.

While I ran along the canal, I chanced upon this guy who was running while pushing a baby on a stroller.

Jogging strollers. Now that’s the way to go for moms and pops who run.

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