Yeo Kim Hong Ran 105km To Win MR 25 Ultra-Marathon 2013

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Picture 1 - Ming Ming (7th overall women, third from right in photo), showing her finisher medal after the race

Yesterday, while I was running at MacRitchie Reservoir 10km loop, people were thinking that I was running 30-35km in total. They were even asking me why I did not join the race, seeing me covering as many rounds as possible. 

It was a good question that they were asking me. I think I will write on why it is not good to mix ultramarathon with marathon. 

After many years of running marathon races, the only think that I feel happy to do is to see myself run a very long distance route, at least 50km and above. Last year I did 60km, hence, this year I wanted to do a 70km at least. Of course, I was not intending to do a 80km and above run. If ever, I want to do, it will be in future and it will not be competitive. 

Difference between Ultramarathon and Marathon

Another thing about ultramarathon and marathon is that both sports are a little different. I have seen my friends not able to do well in marathon races but are able to do well in Ultramarathon races. 

Nevertheless, a marathon time will definitely enable one to do well in an Ultramarathon race. If one is young and training for a marathon, it is advisable to stick to a marathon training regime. Both trainings is different.

This year, a number of Flexifitness runners came to run and witness the MR 25 Ultramarathon race and support them. Ashley came to do a short run in between to support me and Ming Ming and the rest of the Flexifitness team. While running clockwise, I met Yeo Kim Hong doing his Ultramarathon anti-clockwise run without stopping. While he was asking me on how many rounds I was running, I asked him on his rounds that he was running, somewhere at 4pm plus. He told me" Next is going to be my 8th round", and he kept running.

Finally, he emerged first in the Men Open Race. I found out from him that he ran 10 rounds around the 10.5km loop route. 

We interviewed him after the run.

An Interview With Yeo Kim Hong

1. Why do you run this race?

Nothing special, as I love to run.  

2. What was your target?

I was targeting 9 laps in total. I had another 2 hours to spare upon finishing my 9th lap run. Hence, I made full use of the time to run another lap to make it 10 for this year's Ultramarathon. 

I am happy with me new achievement of 100km this year. 

3. Are you happy with the race?

Yes, I did not expect to win as there isn't any result status throughout the whole race. There was no expectation in me. I let the results take care of itself.

4. How do you find the organisation of the race as a whole?

It was organised by one of the oldest running clubs in Singapore. They have their own way of working. The thing I find is that the people who did the organisation were friendly and helpful. 

5. How do you find the weather?

It was superb. I do not have anything to complain about. It was cooling with no rain. I was actually hoping for rain. Throughout the day, I could hardly see the Sun.

6. How was the terrain like?

I would say that the terrain is generally as compared to other Ultramarathon races in the region. We are fortunate to have such terrain. 

7. What is your next race?

I will be participating in Safra Avventura, an adventure race which comprises of running, cycling, kayaking and rope climb. It will be in mid-Jan.



Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

MR 25 Ultra Marathon - Sunday 29th Dec 2013

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Ultramarathon 2013 - I like the mind over matter thrill

Last year, I took up the challenge of going around the 10km loop route of MacRithchie  Reservoir 6 times altogether. I did 60km in total. I did it by myself. At the same time,  while doing my self-ultra run, I was supporting our Flexifitness Runner by the name of Ming Ming. She was second overall for women open for the MR 25, last year. Flexifitness was proud of her achievement. 

As for this year, while the race is on, I am going to attempt to do a 70km run. I will not be competing but do it for self-satisfaction. Flexifitness will be supporting Ming Ming for the ultra-marathon race. 

 

As for me, I would like to wish all those taking part in this event all the best. 

EVENT DETAILS:

• Event: MR25 Ultra Marathon 2013

• Organizer: MacRitchie Runners 25

• Date: 29th December 2013 (Sunday)

• Start place: MacRitchie Reservoir, outside the Amenity Centre

• Start time: 7:00 am

• Fees: $65/- for non MR25 members, $20/- for MR25 members

• Categories: Men Open, Women Open

RULES:

• Complete a minimum of five laps to claim a finisher t-shirt and certificate.

• The winner is the person that completes the most laps in 12hours (7am-7pm).

PRIZES (equal for both categories):

• 1^st place:         $500 + trophy + Mizuno gift set + fee-free entry for next year’s Ultramarathon

• 2^ndplace:         $300 + trophy + Mizuno gift set

• 3^rdplace:         $200 + trophy + Mizuno gift set

• 4^thplace:         $150 + medal + Mizuno gift set

• 5^thplace:         $100 + medal + Mizuno gift set

• 6-10^thplace:     $50 + medal + Mizuno gift set

All finishers of 5+ laps receive: Finisher medal, certificate and finisher t-shirt

PARTICIPANT’S ENTITLEMENT:

• Running singlet

• Finisher T-shirt (for finishers of 5+ laps only)

• Finisher medal (for finishers of 5+ laps only)

• Pocari Sweat, water and banana stations

• HIGH5 energy gel

• ZERO electrolyte tablets

• $5 meal voucher for Mushroom Cafe

Note:

By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Merry Christmas and a Happy New Year

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Christmas Eve Dinner



Picture 1 - Dinner after training

Yesterday, after our training, we had dinner. It was good to take this photo after dinner. 

I wanted to put this photo as a memory of eve of Christmas and want to wish all a Merry Christmas and Happy New Year. 

Christmas Day Today

I went for my 7km run steady run. 

I met Mok Ying Ren, gold medalist for Myanmar SEA Games 2013, at MacRitchie and congratulated him for his fine performance. He told me that he went for his 12km run. He was with Ramesh, a fellow runner. 

It is good to note that even during festive season committed athletes continue training. I was doing that even for Deepavali. 

Nevertheless, I made it a point to celebrate Deepavali after my training with my family. 

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Case for Being a Vegetarian - Benevolence and Performance

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Vegetarianism Concept - Actually Comes from the Gandhian Principle of  Non-Violence through Speech, Thought and Action

"All lives will pray and bow down to the One who do not kill any" By Thiruvalluvar

The President of Vegetarian Society Singapore, George Jacobs, had suggested my name to the Malaysian Vegetarian Society to invite me in to give a forum. Two personalities were called upon to come forward from Singapore to give a talk. Hence, the Malaysian Vegetarian Society had invited me to give my perception of being a vegetarian and also of being a sportsman during the World/Asian Vegetarian Society Conference held in Malaysia, about 2 months ago. I was very happy to share this knowledge there. I told the people out there on the importance of Vitamin B complex and amino acid that the vegetarians need to take to offset the disadvantages of being a vegetarian.

At the same time, I gained a wealth of knowledge there when a lot of researched talks were shared during the conference. Desmond Koh was another sports personality, a prominent swimmer was chosen for this. Desmond Koh was a 3 time Olympic Swimmer from Singapore. 

It is interesting to note that Desmond has his own house turned into an organic kind of house to my amazement.

As for me, I realised that in order to perform, it is good not to kill the animals for enjoyment, other than for food. 

Hence, I would like many to consider this during Christmas so that many

animals are not killed for enjoyment.

I believe that the most important thing to do is to be more caring for the animals.

I decided to put this video for many out there to see so that they can be kind to the animals. 

George Jacobs sent me this youtube video and I am sharing this with you.

 http://www.youtube.com/watch?v=4P6yH686HEo

Desmond Koh Mun Kit (born May 19, 1973) is a former competitive swimmer from Singapore and represented the nation in numerous international competitions over a period of more than 10 years including 5 years as Captain. 

Desmond represented the Republic in three Olympics (1988, 1992, 1996), three Asian Games (1990, 1994, 1998), one Commonwealth Games (1998), one World Championships (1991) and five Southeast Asian Games (1987, 1989, 1991, 1993, 1995). His younger brother, Gerald, also represented Singapore at the Olympics.^[1] Although he is no longer representing the Republic, some of Koh's national swimming records are still unbroken.

He graduated from the University of Southern California with a (B.S. in (Electrical Engineering)) and was subsequently awarded a Rhodes Scholarship,^[2][3] to study at Oxford where he obtained an MPhil in Management Studies (Finance and Economics).

Desmond is also an active fundraiser, volunteer and contributor to various non-profit causes and organizations in Singapore and has sat on numerous committees and boards including National Volunteer and Philanthropy Centre, Remaking Singapore, Committee on Sporting Singapore, Singapore Sports School Ltd, Singapore Amateur Swimming Association.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Cheating in Marathon Races

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Cheating - It is as good as one don't need to run. 

This happened in my primary school.

I remember that I lost my spot for 400m individual event when I was running the correct distance, the full 400m, at the courtyard, where we had to do some rounds. 

Usually, I get selected for events like high jump, triple jump and long jump kind of events. Over time, I realised that I was good for these events which had no meaning for me. No matter how hard I tried I could not enter the sprint events. The only events that I excel were the longer distance events. In my former primary school, the 400m was the longest event at that time.

During Physical Education classes, I remember losing to many in my class for sprinting. So the only race in my primary school, for our school track and field race, was left to 400m. 

The runner that I was competing with for a place, in Paul House, ended cutting corners during the run. He was first because of this action. The teacher instead of choosing me chose the boy who cheated. I thought something will be done about this but there was nothing done and I was disappointed with the teacher-in-charge for doing this. My spot for running was gone although my friends and the rest of them knew that I was the fastest. However, I did not bother about this over time. Nevertheless, I did not want to cheat in order to enter for the 400m event.

My primary school was De La Salle School. Whenever my teacher asked us to run from our courtyard to the school entrance gate, to and fro, about 400metres in total, usually, I will be the first one to be back and I used to wonder why are the rest of the students lagging far behind me. I was good with stamina.

In my early 20s, there was another incident that happened in a race, where it was my first time I did a sub-33min, doing a 32min 52sec for the 10km race. 

While running that particular race, a Gurkha runner and Syed Ahmad, former top runners of Singapore, were running the correct distance, another runner, while running in the race actually cheated in the race by taking a short cut. Let us put his name as Roger, a false name, in order not to be personal, and I was about 130m away from the Gurkha runner and Syed Ahmad.

Suddenly, Roger, who was running side by side with me took a short cut. At that point in time, I was wondering what to do as the officials were not there. The runner who was cheating was cutting across a field such that he was right behind the Gurkha and Syed Ahmad. I was about 100m then. 

I decided to stay on my course and ran the correct distance without taking any short cut, and started chasing Roger, who was already having an unfair advantage. 

I was determined to chase Roger by hook or by crook. It was such that I nearly was coming close to beating the Gurkha and Syed Ahmad, because of my determined approach. I overtook Roger at the last 1km, finally. Roger chased for me frantically, as he had won the SAAA Cross-Country C'ships at that time. 

The Gurkha was first with 32min 42sec, with Syed Ahmad 32min 43sec while I came in third with Roger coming in 4th. 

From here I realised that it is important to run the correcting distance without cheating.

I felt at that moment that if one grows old there will come a point where one will be all alone. At that time, if you look at the medal that you have cheated, one will not feel the real passion and zest that he or she was the real winner. 

In one of the Stanchart Marathon race, a few years ago, 6 of the runners that I was training came in top 12 position. In this race, it was found that the runner was about 1km away from the top elite runners at the 26km mark. The funny part was that this particular runner actually was walking while the elite runners were fighting their way coming towards Fort Road, which was around 30km mark of the race distance of 42.195km, at that time. A number of athletes saw this incident. 

I was at the last 6km of the marathon distance at that time. This runner who was cheating ran and looked elsewhere where he was passing me and I was cheering for him., 

As the race ended, the runner was congratulated by some of the runners. It was only when one of the runners from our group, a top ten runner, confronted the runner that the cheat gave in. We felt that he did not cross the half-way mark. 

Finally, he admitted that the result was wrong and he told us that he wanted to just collect t-shirt. 

A few months later the cheat wanted to join us for marathon training after the cheating incident as he told us that he does not have any group to run with or train with. We wanted him to come clean on the race details. His version was different from how my friend recounted. Hence, we did not take the runner into our group. 

This year the same incident of running first by one local runner took place. The reason I do not want to write the name of the runner here in this blog is not to humiliate the family. People should be compassionate and be considerate to his family. 

This particular runner in this year's Stanchart Marathon has told the same reason of trying to get t-shirt as a reason. I hope this reason stops here.

I hope that these runners should consider their family before running the race before they cut short the distance to win a medal so as to disadvantage others from fair play. 

The good thing that one should know of running the correct distance is that one will feel deserved if one really won the medal through fair means. If one has to win by unfair means, the best thing to search one's conscience about running a fair race, where the starting point should be the same. It is best for the cheat to throw the medal away if it does not belong to them truly.

Even the organisers should plan a fair race so that the race distance is accurate. Else there is no point in organising an unfair race where one is advantaged and the other is disadvantaged.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Wake Up - Hydration Strategy can Improve marathon performance

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Water - Is the source of life

I have given talks on hydration strategy to people during my marathon talks in the past. A number of people out there also start asking questions during the question and answer session. 

I feel that many will not do well if the hydration strategy is not done properly. The best time to have a hydration strategy in my life was in the SEA Games. The drinks that Yvonne Danson, our female national record holder in the marathon, and I prepared were given and it is a good idea to put the bottles according to the water stations. If the water stations are having sixteen tables, it is good to have about 14 to 15 drinks for the whole table. 

In the past, in the 1995 SEA Games, we were given 8 tables, all 5km apart. I put all the bottles on the respective tables. 

Water or isotonic drink - Which is superior?

By drinking water all the way, one can get cramps. If you drink isotonic drink which is not diluted, the blood viscosity, blood thickness increment, will increase and one's oxygen transport system will be affected. Blood transporting from the heart to the other parts of the body will be slowed down and this will adversely affect one's performance. 

Nearly all drinks, 100 plus, Gatorade, H2O, Pocari plus many drinks are usually are concentrated somehow to make it marketable and saleable for people to purchase their product. The truth is, of course, all drinks should be diluted to enable one to do well in sports. If it is concentrated, it is important to dilute so that the body gets its glucose, salt and water to perform well. 

If during the run in a marathon, one is given the choice of 100 plus and water, I would drink one cup of 100plus and a cup of water as well. 

It is really a vain thing to do by running with water all the way in the marathon race or to drink concentrated isotonic drink all the way throughout the race. The body will be fatigue soon in the race, especially after 10km.

In some races, the isotonic drink is diluted, not too diluted, and this will enable and enhance one's performance.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Kids Athletics in Cairo, Egypt

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

OAA signs agreement to launch IAAF Kids’ Athletics programme

A file photo of children attending the IAAF Kids’ Athletics in Cairo, Egypt

Muscat Daily staff writer

December 18, 2013

The Oman Athletics Association (OAA) signed a deal with the world athletics body, IAAF, on Tuesday to launch the ambitious IAAF Kids' Athletics programme in the sultanate.

The IAAF initiative is one of the biggest ongoing grassroots athletics development programmes in the world. Oman is one of 20 countries selected this year for the initiative.

Sheikh Saif al Hosni, the OAA chairman, told Muscat Daily, “It is great to be part of the IAAF Kids' Athletics programme. The world body has selected only 20 countries. I hope this initiative will give a big push to athletics in Oman.”

Sheikh Saif al Hosni

The agreement, which will see the IAAF support the OAA over the next four years was signed by Hosni and the visiting IAAF delegation, which comprised Abdel Malek El Hebil, project manager in Morocco, and Dr Hamdi Abderahim, director of the IAAF's Regional Development Centre in Cairo, Egypt.

The IAAF Kids’ Athletics programme was launched in 2005 and by the end of 2011, it had 1.5mn kids from all over the world in its ambit.

Hosni said, “The main objective of the programme is to make athletics the most widely participated sport in schools in Oman. We need to educate kids to take to sport in general and athletics in particular and, thus, promote a balanced and healthy lifestyle. We need to attract and sustain potential stars.”

Hosni added, “We will focus on schools, the target will be to tap boys and girls in the age group of 8-12 years. We hope to make athletics popular among thousands of kids in the near future. Also, the programme will give us a chance to develop physical education teachers in schools into instructors and coaches.”

The IAAF is trying to popularise athletics under the banner 'A-Team Event for Children'. Its overall programme comprises three event groups - sprinting/running, jumping and throwing - in the age groups of 7-8, 9-10 and 11-12 yrs.

Meanwhile, Hosni said he had useful discussions with the visiting IAAF officials on the Accredited Training Centre at the Sultan Qaboos Sports Complex in Bausher and the high-altitude training centre at Jabel al Akhdar.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

Benefits of Running - Part 1

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Benefits of Running - I exercise because of the two reasons listed below.

There are many physiological reasons why we should exercise. In fact, there are more than 30 reasons why running or exercise is important to our life.

From two research work that I have done, I just would like to focus on two main points that are important for exercise. It was great working with Mr Dave Williams,  my former supervisor for my degree programme, who has done research on geriatrics. Although, my research was on Maximum Oxygen Uptake and Heart Rate, done in Loughborough University between the Year 1993 and 1994 for my Bsc Hons degree as a partial requirement. From there I have learnt a few important things on what will happen to us in the later stages in life, especially, when we reach above 40 years old and above.

The muscles do two things to us in life. Muscles as a whole will atrophy, it means to get smaller in size, if you do not exercise for a long period of time. Hypertrophy, an increase in the size of muscles will take place when we exercise.  Hence we are given 100% of muscles by God so that we can function well, improving the quality of our life.

Whether muscles hypertrophies or atrophies, the percentage is given to us is 100%. This 100% muscles content will be lost if we do not exercise, especially between 40 and 70 years of age. Studies have shown that it can be lost by 40% as a whole. That means that by the time we hit 70 years old, we are having only 60% of muscles instead of 100%. Recently, I have seen a 72-year-old person having nearly 100% of quality muscles. Upon investigation, personally, I found that he has been playing badminton all along. I believe that even this is enough to make one to exercise.

One can amass wealth and lose one's quality of life through not exercising, not able to carry things and be independent in life, in terms of travelling around locally or overseas. I have seen some people who stay near my place, clinging to wheelchair and this should be avoided at all cost.

Another reason for me to participate in running, even today, is to prevent knee injury. Even when one is fit, it is confirmed less that one will sure go through knee injury somewhere around 45 years old and above. That is what the studies show. If one is sedentary throughout life, leading an inactive life, the individual will usually start getting knee problems at an early age of 40 years old.

Now that I am 48years old, I am fortunate not to have any injury right now. The reason for not getting any injury could be because of doing proper stretching, especially dynamic ones, that I am doing daily stretching.  I had told two of my top athletes in the past to stretch before and after exercise. They did not do this and have gone through serious injury which let to operations and is found not exercising enough. I hope that many will heed my advice to keep the body aligned and not get any injury. One could resort to Chiropractic practices in order to align the body as the spine is connected by nerves of the body.

Yoga stretches are excellent for aligning the body, such that one's joint is in place avoiding wear and tear of meniscus, ligaments and tendons.

There are numerous reasons why one should exercise and I will discuss this on another day. As for me, the reasons mentioned is enough to consider strongly to exercise more.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.