Stanchart Marathon 2024 - A simple race strategy (Mobil Marathon 1987)

 By Rameshon

This is for those who want to run the half or full marathon on this Sunday. Tomorrow's weather it looks like it is going to be a bit cloudy and a bit of sunny, to my prediction. But please check the weather forecast by yourself if you want to run well tomorrow. There is a tendency that it may not rain tomorror during the run. Nevertheless, it is good to have good mental readiness for anything tomorrow. It is wise to keep your mind positive, even when things are not working your way. 

I have thought of writing my first experience coming in with a time of 2hr 40min in the 1987 Singapore Mobil Marathon. It is believed that if you find this summary of the race beneficial, and to use it and if it benefits, the first person who will be happy will be me. 

It is good to say to yourself that the weather you are going to run is going to be same for you and the rest who are running tomorrow. In 1987m arathon, I had a very simple strategy to run.

I knew that the marathon is not going to be easy, especially the last 10km is going to which can be agonising as many out there, including the elite will be going through the thing called 'hit the wall'. It is a state where you will use fats as your energy as opposed to glycogen as energy. Your glycogen stores will be depleted and it can be a painful experience and that is why they call marathon an endurance event, one will be enduring pain. The one who can endure more pain will be able to keep doing personal best, besides having done the required training as a pre-requisite.. 

Before the run, I ensured that I cleared my bowel and ensured that I have also eased myself in the toilet before entering the running start area. Do not hope for going to toilet midway of your run. 

During the run, I ensured for all the running points, I took the drinks. This is very important and not to skip it in order not to go into a dehydration situation. 

Whatever happens, keep your focus not only on your run, but also with compulsion, push your mind to drink all drinks at all drink points. At one point you can drink water and at another point you can drink isotonic drink. If you drink the isotonic drink given to you tomorrow and it is concentrated, you have to know that your body not only need energy but hydrate as well so that you do not go into a dehydration situation as it can hamper your performance, especially closer towards the finish. Remember, do not SKIP any drink points. 

If you drink concentrated isotonic that is too sweet, then when you drink, there will be an increase in blood viscosity, thickness of the blood, and this affects your race. The isotonic drink will go to the blood and the blood will go to the heart and there will be slowing down of the oxygen transport system, due to thickness of blood. In short, energy coming from the body to you will be slower and one will get tiredm instead. So, remember to drink diluted isotonic drink and you will run a good race. This was my strategy and the only thing I focused on was on waiting for the last 1km. 

At the same time, my strategy was to follow 'a same standard as myself' type of runner, who is not too fast and not too slow. If the person is too fast, I usually let them go. If too slow, I will focus on running with the person in front and do my best to follow the pace. 

I did not run too fast in the 1987 Mobil marathon race and kept my pace steady all the way as it was my first competitive marathon race and waited for the last 1km. So, even at the 25km, when I felt very strong to run faster, I told myself that the marathon is a very long race and was patient and run did not  push and I was just waited for the last one 1km, which was at the 41.195km mark. Fortunately, because of that, I was able to push myself towards the last 1km and did my first marathon in 2hr 40min in 1987,  Singapore Mobil Marathon. 

So, if one do not have any strategy, to run tomorrow and is not sure, perhaps, this strategy may help anyone who can be called competitive runner or a non competitive runner. It is applicable to anyone who come to complete or compete in the race. 

Stanchart Marathon 2024 - How to improve one's time before race

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

At this time, the one thing that will distract you from your aims, goal and objectives is self - doubt, the enemy within. Even when you are about to do well, many or nearly all, will have this feeling that something did not go right and that you are not ready for this race. Quit this kind of thinking. It comes even without you being aware of it. Psychology books and studies have suggested to channel thoughts to, ''Evetything is going right''. "'I will just do my best" should be the thought and not,''I must do well, if not, I have wasted all the time, money and effort in preparing for this race.'' Focus must be on effort, not expectation, as expection reduces joy and brings anxiety even before the race. 

Instead, tonight, one can actually focus on frequent shower, 2 to 3 times, if possible, as the race is tomorrow. It helps in improving one in bringing down one's core temperature and it leads to one's improvement in your run, as Singapore is hot and humid. Hence, it is very important to avoid dehydration condition. You will be able to focus well in your race, rather than your mind keeps complaining that the weather is hot again again, without your knowledge.

Shower, especially by going for cold shower as itwill help reduce your heart rate, and also to cool down the bodily system. Today, at least have a 10 minute of cool or cold shower, non stop. Try not to take a 2 to 5min shower. Your body will feel more relaxed before the run. If possible, and for more effectiveness, it is good to have a bathtub shower, where your whole body is submerged into water, well at least 80 - 90 percent of it, at least.

Even the next day, on race day itself, do have a shower, by waking up 10 to 15min earlier, before the time you are going to wake up for the race tomorror. 

So, if anyone who wants to follow this, remember to shower 10 to 20min tonight between 7pm and 8 30pm. In the morning, it is left to you, it is advisable to take 10min shower at least, which is enough. 

Try it and see!

Stanchart Marathon 2024 Preparation - Last minute things to do

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

The mind has the tendency to go to positivity more than negativity. When a person gets nine compliments, and one criticism. One might get upset and focus the attention on the negative comment. Similarly, the first thing one may do before running a race is to think that they did not do enough training even if you have trained enough and this gets you worried. I have experienced this myself doing optimum training, and reflectiing back on the training done before the race, I used to think that I have not done enough training.  This thought, frankly speaking, may affect your race. So, whatever you have done, just say you have done your best in training and will do your best and l will gladly accept any outcome. One will feel relieved and relaxed with this thought. 

It is like you are sick and you visit a doctor and get some medicine and you are cured. This advice if you take may give you physical and mental calmness and not to get anxious, which can affect your race.

It is simple, if you have trained to your planing, then it is good not to worry. If you have some things that you have been compromised, then it is wise to just run and do your best. But if you did not do your training well, and you still want to do well, you can only hope for the best to what you have trained for. Your outcome may be compromised, but just do your best and make changes in the future instead of now. 

The thought of not having done enough training may come even to top athletes even if you have trained properly and adequately. To this, what you could do is to say, ''I will just run to my best and I will be happy with any kind  of result. If there is anything that I want to do, I will do it after the race for my next training programme. 

Stanchart Marathon 2024 - Hydration starts before race

 By Rameshon

Singapore International Marathon 1994 - 2hr 34min 02sec

Hydration is not just for the marathon race

Hydration should start two days before a marathon, not just during a race. In a half - marathon and marathon, hydration is imperative as one will lose body fluid and it needs to be replaced. It is for a race whether it is running in the cold or heat. In a hot humid climate, it is very important not to miss the ritual of drinking slightly more of water, before the marathon race. 

Runnning in the heat will make one to lose excessive body fluid during the race. Hydration actually should start earlier and if you have missed the Friday hydration process, my suggestion is to drink water, at least two to three cextra cups of water by ensuring one drinks more than your  daily usage. 

 If  you have missed the Friday hydration of drinking water, it will be a good idea to hydrate on Saturday. It is advisable not to over drink as one's stomach will be bloated. It is about 300ml drink in the morning, afternoon and in the evening session of drinking water, Let me reiterate on this that the process is an add on of one's usual hydration intake daily.

This will not only help in performance enhancement but also it helps one to overcome heat stress. It is good to note that between hot and humid versus the cold, it is in the former condition that one can go through hear stroke. Safety is important in a race, so please stay safe. 

'

Stanchart Marathon 2024 - Racing versus Training Shoe

 By Rameshon

Marathon Best Performance - Chiengmai SEA Games 1995 - 2hr 24min 22sec

Singapore International Marathon (1994)- 2hr 34min 02sec 

Masters In Education - University of Western Australia  (2005 - 2008)

From Getting Good sleep to Getting Good Shoe

The most crucial thing to do today is to ensure you get good sleep, tonight, if you are about to run on this coming Sunday, Stanchart Marathon 2024. Please do not compromise on this as you should ask yourself and familiar with the knowledge of the four forms of energy for the body. 

If we don't have air, within minutes we can die and not survive. So, oxygen/air is actually energy. Next is food and water. Thirdly, it is called positive thinking/meditation - thought has energy. If you are motivated you will train for an event and if you are not, you will not put any energy into it. Thought process is important for action to be performed and action depends on thoughts. Lastly, you have what I call as sleep. Sleep is one of the most important form of energy. If for few days you are without sleep, you will go out of your mind and may not be able to function to your optimum capacity for sure. 

If you feel, besides this, what could you do. I suggest you do nothing but one must keep yourself occupied. This will keep you out of anxiety. If you are occupied, like listening to slow music. Going to nature and relax for an hour. It is very important that since you have nothing to do, you may go to your friend's or relation's house to volunteer to carry things, like big table, cupboard, refridgerator and what not. You may think that since you have more rest time. It is good that you make good use by helping and not to while your time away, for you may find that time is money. And wasting time is not an option. You will be dead wrong in this. Before you do something wrong, and in doubt. It is important to not do anything funny, but to relax. 

What one can do now, as the race is getting so close, is to ask why are you running. If it is to do with completion of the race, and you will be satisfied, then it is alright to buy a training or racing shoe. If you are of heavyweight or moderate weight, it is good to race with a training shoe, which is heavier than a racing shoe, but it can provide more cushion. If you are light and you want to improve your time, it is wise to get a racing shoe by today or tomorrow. Avoid doing last minute shopping, like at 9pm you go out to but a racing shoe and come back home by mid-night. If you can buy by today, it is good. If it by tomorrow. I suggest you buy by 7pm, so that you have an allowance in time to check you number tag, singlet and shorts you are going to run with etc. 

Investing your money to buy a racing shoe will help you do a better time as compared a trainer as there is lightness and you will be able to run faster and get a better time. 

Urgent For StanChart Marathon 2024 (Part 2) - Sleep

 By Rameshon

Singapore International Marathon (1994) - 2hr 34min 02sec

As I did not discuss on carboloading, a scientific way to eat for six days before a marathon, I feel it would at least be good to discuss what one can do to maximise one's performance in race. 

Of all the days, preparing for a race, Sebastian Coe, who was former world record holder for 800m, 1km, 1500m and 1600m, and the reigning IAAF president, said that Friday's sleep is the most important day for sleep, if one's race is on Sunday. In short, two days before the race sleep has been found to be the most important sleep for a distance runner, before preparing for a 1500m to a marathon race. 

I also tried this, in the past, before, for many races. All I can say is there is a big difference in my running performance and one should try it. If you are running the Stanchart Marathon this Sunday and if you want to party today or go to a pub and don't sleep until 3am, Saturday, my suggestion is to cancel it. If you have any function and you can't cancel it, my suggestion is to scram from the function by 8pm. You can drive home early, have a shower, and go to sleep. It is to think about all the sacrifices that you have made and you want to maximise your performance. 

Saturday sleep is also important, but Friday sleep is more important. If Saturday sleep gets affected, one still has the opportunity to do well in the race if one cannot sleep well. There is a buffer as you are already prepared for the race. If you toss and turn in bed, you are assured that you have already had a good Friday sleep already and you will not be affected much. Today, latest, by 10 30pm, one can sleep. Best is to sleep between 9pm and 10pm, Doing relaxation for 5 to 10min before sleep will help the muscles to relax and one can recover from fatigue and tiredness, in order to feel fresh. 

To the avid readers of this blog, and if you are running the Stanchart Marathon race tomorrow, I would like to say that, from my experience, a Friday sleep is a bonus if you don't waste it by having any form of celebration. This is one of the biggest tip to do well in a race as elite athletes will not compromise by promising friends and give away the race. It is one of the secret of top runners in doing well in race. So, one must be focused and disciplined in doing this and it is urgent, as you have to do today itself. Phone your friends to help convey this by any method if your friend is running the race. It can come in handy for the Sunday Stanchart Marathon 2024 race. 

Singapore Standard Chartered Marathon 2024 - Food and water Preparathon (Part 1)

 By Rameshon

Marathon Best Performance - 2hr 24min 22sec (Chiengmai SEA Games 1995)

Singapore International Marathon 1994 - 2hr 34min 02sec

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

The reason for me in writing this today is for the benefit of local runners who are preparing for the upcoming Stanchart Marathon 2024, Singapore. In the past, I used to write on the last 7 days to prepare for the marathon race  of Stanchart Marathon, Singapore. 

Another reason for me to write this is for the benefit of International elite marathoners and those who come here and who are non elite athletes but they have a desire to do a personal best in the Singapore Marathon race. As Singapore is a hot and humid climate country, one should study the weather on that day and make oneself prepared before running the race. 

For elite runners, who have the benefit of drinks that are prepared and  given to the officials and the drinks will be handed out to them individually at each 5km mark of the marathon race...ie 5km, 10km, 15km, 20km etc. it is a good idea to get water bottles that allows you to sip slowly during the race. It is suggested to get bottles that are similar to how baby bottle is designed.  It is important not to gulp the drink, Instead one should salivate and drink, so that the drink is eaasily digested in the body and the energy goes to the blood stream to give you the required energy during the run in the marathon race. 

It is also a good idea to dilute the sugar content of the drink. One can choose like gatorade, H20, pocari, etc of your choice. It is good to add water, thus, so that you not only get energy but you get the needed hydration so that you dont go into a dehydration situation, which can be detrimental to one's performance and for safety that you do not get cramps or heat stroke. 

As for those who are not elite marathoners, it is wise to look at your food. Today, you should be eating more of Low GI carbohydrate, which means you should consume food that turns into glycogen, like brown bread etc (it is good go to u - tube to check on this for some details on this). Food that is not oily and fried and not sugary, are the ones I am talking about. 

Right now, one should worry about how to store energy into the liver as liver glycogen, and the muscles as muscles glycogen. 

Do not eat food like chicken rice, nasi lemak, roti prata, kuey teow, laksa , prawn and crab. I have just listed some examples for the readers to get a glimpse of what I actually saying. 

One should take food that is least oily and consume food that is low in glycemia (sugar content)

Low Glycemic Index Food                        High GI Food

Fruits (which are less sweet)                          sweets

cereal, corn flakes and milk                           chocolates              

Wheetabix and milk                                       cake

Wheat biscuits                                                slurpee

brown bread                                                    can drink like coke, 7 UP, sprite

brown rice                                                       cream biscuits

pasta                                                                                

vegetables (steamed)

salad

Terrain Affects Running - Hicham El Guerrouj

 By Rameshon

Marathon Best Performance - 2hr 22min 24sec (Chiengmai SEA Games - 1995)

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

When light bulb was discovered, it was shared throughout the whole world, and all countries could see at night. There was this great sharing of knowledge between countries of the world. 

Running knowledge also has a history of sharing of knowledge between countries so that the worlld record keeps getting better. In the past, there were African coaches who have travelled to the west to learn on modern methods of coaching in running. Countries like Kenya and Morocco and Ethiopia improved tremendously from have coaches who were knowledgeable, as opposed to the coaches of the past. One such runner who emerged as one of the top runner in middle distance was Hicham El Guerrouj. 

Hicham El Guerrouj, from Morocco, broke the world record for 1500m on July 1998, with a time of 3min 26.00sec and he broke the 1600m (1mile) world record on July 1999 with a time of 3min 43.13sec. These two world records are, till now, still standing without being broken. 

Seeing this, El Guerrouj coach was invited to England to give a talk around late 1990s. After the talk, the coaches who attended the sharing session on training methodology, told that what El Guerrouj shared were all the knowledge that the English coaches already know. They were wondering what was the secret that, may be, made El Guerrouj to run this fast. They felt that the Moroccon coach was not revealing the secret behind the great success of El Guerrouj. They wanted the coach to tell what they don't know rather than what they already know. 

The Moroccon coach answered that what he did with his runner, El Guerrouj, was all the knowledge which from the west, nothing else. And he told that he is sharing, in fact, what has been espoused by the western coaches. There are no any differences.

So, the coaches asked, then what is the difference that made El Guerrouj to do such kind of phenomenol performances in running and that no one can do. 

To this, the Moroccon coach answered that he once went to a place where some british athletes were training and it was a hill workout. He say he saw the British runners running up the hard ground, which was a tarmac track, road. To his surprise, there was a grass slope side by side with the tarmac track going up. He say that the hill workout performed on a grass, reduces the impact on the leg, while running tarmac track will put a lot more impact and it will take some time to recover back. 

This difference alone, the Moroccon coach said, is enough to see which one brings in higher returns, making of progressive improvement in running in the future. He told that he would choose the grass, not the hard ground. Hard ground can slow down one's recovery from a bout of workout done and may make the athlete to be vulnerable to injury and thus slow down the progress of a runner. 

Climate Change and Running/Jogging/Walking/Cycling

 By Rameshon                               Time Published - 2 20pm

(Marathon Best Performance - 2hr 24min 22sec, Chiengmai SEA Games, 1995)

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

It is from Greta Thunberg that I come to know about Climate change. Having seen the action to change to a more environment friendly energy, she has been pushing many countrys' government of the world to change to more natural energy so that the world will not go through calamities. I have seen her being rebellious in this, sometimes being dragged away into a police car, as she wants to send a very strong message to the world now that it is not good to delay in Climate change effort and push them to act fast as time is running out. She is not satisfied with the action of the world leaders for now. It would be good for her to calm down and wait as things a moving, but she is very aggressive in this. My hats of to her, but I believe that she can constantly push if goals not met, after planning by the world leaders, and to be patient at the same time.  

In retrospect, I really did not know much about the knowledge on climate change. In fact, I could not see a difference between electric and petrol/oil. Either way, I felt that calamities of the world are inevitable. 

Lately, this was brought up to Sri Sri Ravi Shankar,an enlightened master from India, on Climate Change. Usually, he used to answer on overthinking, happiness, how to be happy and jovial, on meditation etc. He is a person who is able to give satisfactory answer all questions posed from the crowe. One of the feat he still do is to ask all the questions, 10 to 20 questions. Then, he will start to talk. He usually answers from one topic and go to the topic in just one talk. After his 20 to 30min of talk by answering the crowd's question, he will ask, whether he has missed out on any question that needs to addressed or bbe reminded to answers. It is a miracle that he answers all in one go of his talk. 

There was once a person who asked on Climate change. I thought he will answer on energy, But, instead, to my surprise he started talking on exercise. He told that if people walk or cycle, a lot of the emisstion from the petrol will be curbed. He is not against using car as a transport but to make people to walk or cycle to work, etc. If one has a long journey to make, it is, as a collective effort from the population, we can instead take bus as a transport or the mass rapid transit or tube, to move from one place to the other.  

He expounded on other ways to not emit gases from petrol. However, I will not discuss on that as the blog is more about exercise. As he brought out on the need to walk, cycle, or take bus or mass rapid tranisit, we can come to a conclusion that we also can be part of a community to curtail carbon emission. 

Now, I know it is hard to tell countries and leaders this as many countries have their own opinion. I am not bothered about that. Since, if we can jog or walk to work or cycle to work and using electric friendly transport, each and everyone can contribute to less carbon emission. One can create a blog and write to people to exercise or take bus or mass rapid transit to travel and this in a way also gives us the benefits of long life and free from diseases and sicknesses. 

In a way, health and fitness can help one to save money and from going to see doctor more frequently and to keep oneself fit and strong and age strongly. Only, if one has a very busy job etc and need to travel by car and on petrol, then, it is alright for now to travel on petrol driven cars. This is a piece of good news for health and fitness enthusiast, as I used to drive a lot in the past and, in a way, I myself have conrtributed to pollute the environment. Lately, I have been cycling or do walking to market or places and restrict in even taking buses, to use the latter transport only if necessary. 

Importance of Thoughts in Manifesting your Dream

 By Rameshon        

Date -26 Nov 2024                                            Time Published-5pm

Marathon Personal Best Time - 2hrs 22min 24sec

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

Buddha told that it is thought that becomes our action, itself. Positive thoughts lead one to positive action. The outcome will be happiness. It is reverse and otherwise for negative thoughts. So, we must be careful in entertaining the thoughts that come through our mind. By meditation method, one will become more aware of the thoughts processing through our mind, and it takes time to observe this. One can change the thought. For instance, sometimes the mind will be thinking, " I am weak". This will make one weak, definitely when we channel thoughts of weakness. By becoming aware, I can say, " I am feeling strong" one will see positive action coming from the body. So, if you say that you hate running, you will not run the marathon and also will not feel good to do a 3km jog. Reverse the thoughts to positivity and see what happens. Satisfaction only is the outcome of positive thinking.

A champion's mind is usually positive. Therefore the outcome is positive. In Loughborough University of Technology, England, 1992 to 1994, we went through mental training practise, meditation and relaxation during our psychology lesson, for my degree programme. To hit a gradual goal or sub-goal time,  athletes imagine that they perform mentally and achieving the result successfully by entertaining on thoughts and imagery that one can accomplish it. 

With regard to this, I have checked on the importance of mental thoughts and mental training with my former coach Alan Guilder whether he had practised mental training before he attained 13min 32sec for 5km track. He told me he does not know about mental training, as a matter of fact, and he has never done or practised any. That made me to learn something from here that some top runners don't really practise any form of mental practise or any kind of visualisation. However, after with some few steps of running, as we were running on the pavement of the road in Loughborough, he paused and revealed that he used to imagine that he was going to take part in a future race, and entertain his mind of mental imagery, which came to him in an autonomous fashion, that he is running fast and go through a mental play of having done well and even getting good prize for the run. Alan has come in top position in races in some parts of England. In one race we did a 15km race and he did 48min plus, while I came in 5th for men open doing 50min 18sec in a race, where both of us ran in the same race. 

So, in some good top runners' mind this automatic thoughts and imagination comes in and they are not really aware of what is going on in the mind. Good that Alan was aware and he shared this with me. Eventually, I realised that with or without mental practise or doing visualisation, people like Alan do positive day dreaming during runs and picture themselves accomplishing it. There is a mental play which has taken place. No wonder they keep improving and become elite runner. As for those who are not able to go through this day dreaming while running, it is a good idea to do conscious mental practice by imagining that you are going through the mind, creating a scenario of achieving the goals or sub-goals in the mind.

This correspond to what Albert Einstein have mentioned. He said that imagination is higher than intellect. Obviously, the person who visualises and pictures themselves successful by first imagining in the mind. Upon doing that, there is this miracle of believe that the environment collaborates with the individuals mind creating opportunities for the individual to achieve the reality from the imagination fed to the mind by mental practice or visualisation practise. 

In short, in psychology, it is mentioned that our thoughts are more real that the solid things that we see outside, in the environment. There are alot of u-tube, instagram, face book and other media where right now individuals who want to be enthusiasitic in running can reach. Like I have mentioned, the more one reads, writes, talks and listens on running, the more there is this action to perform and one can become addicted to running in the long run and achieve tremendous result, according to one;s progress and capacity. This applies to top runners or runners who are not concerned about being a top runner but would like to have some improvement in running, and over time, being able to complete a marathon with a reasonable time, irregardless whether it is sub-3hr or sub 4hr or sub-5hr or sub- 6hrs. The most important thing is to get hooked to running and keep excising to keep the body and mind healthy, which should be every runner's ultimate pursuit. It is to do exercise as a lifelong pursuit. 

How to like Running and even run a marathon

 By Rameshon            Date 25/11/2024     

Best Marathon performance 

2hr 24min 22sec (Chiengmai South East Asian, Games 1995)

Masters In Education (University of Western Australia 2005 to 2008)

There was once where I gave a talk on running, around the year 1994. The group consisted predominantly of nurses, male as well as female.

I gave a presentation on how to train for a marathon, and had a question and answer session, after the talk. I was able to answer all except one. I had answered to my capacity. It will be good to share this here as I was wondering how to answer this particular question that I am going to answer now and  to my satisfaction. It took me quite a while, in fact, some years, to come to a realisation on how to confront this perculiar but smart and thought provoking question.

The question was on what gives us the motivation to run the marathon. What is going on in the runner's  mind. This was asked by a male nurse. I was not sure what he was asking and I asked him to repeat. He repeated by rephrasing the question so that I can understand. 

I was puzzled by this question as I found it weird, and I answered that I just like running. As for the next question, the gentleman told me that it is boring to run, so he was wondering what was going on in my mind. I was telling myself that I should have watched my mind throughout the run and become aware of it. 

Simply put, the gentleman was wondeing what were the thoughts going on in my mind and he wanted to know. As for me, I was running because I like and enjoy it. I did not need anyone to push or force or strongly encourage me to run. It was automatic. What thoughts are going on. It is something that I did not bother to find out all my life when I was running. For the male nurse, he felt running as something grueling, and he was wondering on whether we enjoy or suffer while running. Even after the next 20 years it was a question I kept it aside and keep it in view and was hoping to find the answer myself. 

Innate runners who like running are intrinsically motivated and don't need to be told to run. But there are those who hate running but hope that somehow there come a time that they will be motivated to run. Some even consider the marathoners as mad. 

The answer to this is simple and it really took me a while to understand. It is thoughts formed in the mind that forms your action. What you read, write, think and listen forms your thoughts and mind, and your tendencies. If one keeps reading about running, writing a diary or sharing experiences after a run, a training log, discuss with friends on running, especially with same interest in running and also listen to u - tube, instagram, blog etc, the media, on running topics, they will gradually be an automatic process to get themselves interested in running. 

In short, thoughts form action. So, if you want to succeed in completing or even doing very well in running, it is a good idea to watch more the media and these forms thoughts, the motivation to do the action of running. Compared to the past, the new generation are blessed with instagram, facebook and u-tube and what not. Watching, the media, especially on running, again and again, and watching other variety of u-tube will form thoughts and this pushes one to run. It is because of the media, as one of the main reason, that the world record keeps getting better over time, as a matter of fact. 

It is a similar situation of one don't feel like doing yoga exercises. However, the moment you watch the u-tube, step by step yoga sequences, one will feel the push of wanting to do. It is that simple. 

Benefits of Running - Not Just Physical but Mental and Spiritual as well

 By Rameshon  

Date - 25 Nov 2024   

Time published - 10pm

Personal best marathon - 2hr 24min 22sec (Chiengmai - Thailand -South East Asia Games - 1995)

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

I have spoken about a number of benefits of running and it is found in this blog, itself. One can use the browser from this blog and type - Benefits of Running. You will see my write up on it. There are numerous benefits that are found and there are tons of research to support this as well. 

On the topic that I am discussing now, I would like to keep my story short and sharp and, if possible, to make an IMPACT on avid readers. As I have been meditating at least 20 to 40min a day, some insights are coming within me, on the benefits of running. I would like to share this with you here. During my days of running, teaching and coaching of about 30 years or more, I was actually not aware of this interesting fact, infact. 

People have asked me on my exercise frequency. I have told them not to ask me whether I exercise everyday. I told them that to exercise everyday 1 to 2 hours or minimum 30 minutes is a norm for me. It is better a person who can ask me whether I exercise everyday, twice, as I believe in doing double session of exercise. The more you do, you will only see your life come to order. Running just gives you happiness, as it has been found that we tend to have an increase in serotonin, endorphon and dopamin in the body. The more you run, there is more the calmness in you. 

Please take note that I am not talking about running to the extreme. There is a Tamil saying which says anything in excess is poison. So, one should exercise more but it is also good to know one's limit, according to your capacity, physical and mental preparation, and the ability to take pain. 

My angle of discussion revolves around doing 20 to 30 mins of exercise at least 3 times per week or throughout the week for my fellow readers that I am sharing this. 

There were altogether three schools that I have taught and coached - namely, Clementi Town Secondary School (1989 to 1992), Catholic High School (1995 to 2000), Hwa Chong Instituiion (High Sch - 2000 -2005), Hwa Chong Institution - College - 2005 to 2011).

As I have trained talented runners and those not talented but are hardworking and very interested in running, never once I have come across students going into mental problem or going through any kind of self harm. I was also told by discipline teachers that the athletes I train are very disciplined in class and school, and that they don't get into any kind of problems or issues in school. This insight has just come to me,very recently, only when I look back at my past experience, in teaching and coaching. As people have gone through the Covid 19, many people have opened up on the issue of overthinking. I feel that if you run, there is no any kind of overthinking that you will be going through. Trust me! The mind tend to be more positive and you will get through the day easily, so long if you have a frequent exercise sessions per week going on.

This has now been explained by Sri Sri Ravi Shankar, and enlightened master from India, who taught me on breathing technique. He say that in order not to go into an overthinking situation, one just have to go for a jog. The moment you jog, you will find it difficult to think, as you need to catch your breath.it gives you a break from thinking. It is known that when the mind thinks, its tendency is to go to negativity.

 Thus you will focus on your run, instead. As soon as you finish your run, there is one thing you can be assured of. It is the feeling you get from the run. You will feel the restlessness from the body is gone. and you will feel a sense of relief of not able to think much, WHILE YOU WERE RUNNING, and this make you to avoid and prevent any kind of overthinking. You will feel that the baggage of negative mental thoughts are no more bothering you for that particular day that you did the run. 

Aging Strongly : Chia Hern Kok

By M. Rameshon 

Date : 25 Nov 2024, Monday

Time Posted - 2pm

The author has a personal best of 2hr 24min 22sec for marathon, Chiengmai South East Asian Games, 1995, he also has a time of 2hrs 34min 02sec marathon time - Singapore International Marathon 1994, local time)

PE and Sports Science (Bsc (Hons) Loughborough university of Technology -1994)

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

Mr Chia Hern Kok 

I met this gentleman a year back and would like to write about him. He is 80 years plus, currently. I had an informal interview with him, a year back. 

He is a Chinese, bespectacled person who looks quite stout for his age, looking strong with fine toned muscles. I knew him from year 1990 onwards. Back then, at that time, I was including coaching to my interest in running, as I was more interested in coaching rather than being a top runner in Singapore, instead, then. 

Mr Chia, was from Commonwealth Secondary School, in the past. He was also heading his department of Physical Education. He was about age 50 and was about to retire at age 55. After retirement, he has been seen running, doing workouts with fellow running mates. 

In the past, he was seen motivating and encouragimg his teen male and female runners. Moreover, he used to run with the students. They all look up to him. 

He brought them for races. The students took him more of a fatherly figure and his runners were disciplined. I was more impressed with his running, as he was not only teaching, but also spearheading his Physical Education dept as the Head of PE Department. He was a teacher-in-charge cum coach as well for his team of runners, besides teaching some subjects in the school.  A dynamic person indeed. Later, he retired at age 55 and was focusing on active aging. 

Not only he kept himself focusing on fitness and health, but he also competed in his age group, locally and internationally. I used to see him with some working teachers and some retired teachers and an active principal of a school, running, doing age appropriate workouts on CCAB track at Bukit Timah, Singapore.  

He can be very encouraging to the masters, as he has been consistent and has a continued history, without a break, on running. 

Having spoken to him, very recently, in 2023, I will be doing an interview on him, shortly. He still does his running at least 3 times per week. I will get back to everyone on this. So, stay tuned on this. 

Note

In the meantime, after Covid 19, my observation is, there are people who are seeking for ways to run and reaping its benefits as well. I shall discuss on the benefits first, as people like some goody stuff you get from running and understand as it will make them to appreciate and enable and empower one to do more. So, fellow runners, I will write asap on this. Do watch out for it!!!