WE HAVE MOVED!

Dear readers, 

Thank you for your loyal support in visiting Why We Run Network. We hope we have inspired you to embrace health & fitness as part of your lifestyle. To reach out to more viewers and encourage them onto the path of healthy living, we have moved to SingaSports.com. Do check out our new site for latest events coverage & updates, reviews and more!

We look forward to having you to join us as we embark on leading healthier and more meaningful lives together!

The Team at SingaSports.com,

Experience Sports. Experience More.

P.S, If you are unable to view the new site, I would advise to clear your cache again. Thats because your electronic device have so-called “registered SingaSports.com as the whywerunn’s landing page. We are working on that issue. SOrry for the inconvenience caused! 😦

HEALTH & FITNESS: Physical Activity Brings Benefits to Those With Cancer

As mentioned earlier, this blog is more than just about me or my team’s experiences and more in sports, health and fitness. Its a blog for the people, BY the people. And I’m pleased to share with you this amazing article by one of our readers, David Haas, on tips which would benefit our community as a whole. 🙂

Whether newly diagnosed with cancer, going through treatments, or in remission,
physical fitness can bring you many benefits. Those who have cancer often lose
their strength and energy, experience fatigue and weakness, and may also suffer
mental stress. A program of physical activity can help to improve how you feel
and relieve some of the effects of cancer treatments. It will not only give you a
boost of energy and a positive attitude, but it will also help you to feel mentally
and physically stronger and enable you to regain any of the physical functions
you may have lost.

Cancer patients should start out slowly with their physical fitness routine and
increase intensity as they can. This is especially true for those with certain types
of cancer, such as mesothelioma, which is a rare cancer in the lungs. The type
and amount of physical activity you can pursue also depends on other factors
such as age, treatments received, surgeries, and pain levels.

Go for a light run. No need to be so competitive.

Very little physical activity is better than none. Begin by simply sitting up and
moving your limbs (i.e. leg lifts, arm circles), walking short distances, or by doing
light stretches. Later on, try riding a bicycle, gardening, or swimming. Whatever
you decide, don’t overdo it and cause more harm than good. Your physician will
be able to advise you on what exercise is appropriate at your stage and amount
you should do.

Physical activity will help you recover from the effects of your cancer and cancer
treatment. It will also improve your overall health by reducing your risk of heart
disease, high blood pressure, diabetes, kidney disease, stroke, and more.
Exercise makes you a healthier individual even when in remission and will allow
you to enjoy your life more fully. 😀

Generally, having some great fun physical activity time with friends allows
you to enjoy your life more fully.

This article was written by David Haas. David is a cancer patient advocate who writes and researches for the betterment of others. He often blogs about programs and campaigns underway at the Mesothelioma Cancer Alliance, as well as creative fitness ideas for those dealing with cancer, while creating relationships with similar organizations. Check out his personal blog HERE OR you can follow him on Twitter @HaasBlaag.

HEALTH & FITNESS: Cardio Overload

(Article by Nash A.)

I’m sure the feeling of euphoria would have won over the fatigue that grows on you after the 42nd kilometres on the road. Completing a marathon somewhat at times boosts one’s self-esteem and makes us feel good about our accomplishments. Besides, knowing that it is for the development of fitness, we tend to think that the heart is also going to get stronger each time we finish the race so we should go out there and conquer as many marathons and runs as possible. Well, that could be a grave mistake.

A recent study actually measured the vascular functions of avid runners after their runs, the result is really shocking.

By measuring cardiac enzymes and taking ultrasounds, the researchers were able to measure the acute effects of extreme exercise on the heart.

They found that:

  1. Right ventricular (RV) function diminished after races
  2. Blood levels of cardiac enzymes (markers for heart injury) increased
  3. The longer the race, the greater the decrease in RV function
  4. 12 percent of the athletes had scar tissue in their heart muscle detected on MRI scans one week after the race

Although exercise reduces your cardiovascular risk by a factor of three, too much vigorous exercise, such as marathon running, actually increases your cardiac risk by seven, according to a study presented at the Canadian Cardiovascular Congress 2010 in Montreal. This is a powerful lesson to anyone who engages in large amounts of cardio exercise, because as it turns out, excessive cardio may actually be counterproductive.

The Solution:

1) Mix it up

Do not cancel your runs just yet. Long-distance running should not be stopped totally. Instead, frequency could be reduced, making way for interval training, which allows you to capture peak cardio activities without superficial strains. Right amount of stress, for the right amount of time.

2) Super-Slow Resistance Training

The objective of superslow resistance training is to create more tension in a muscle for a given workload. This is accomplished by decreasing the speed of movement. The amount of force or tension a muscle can develop during a muscle action is substantially affected by the rate of muscle shortening or lengthening.

In Conclusion

As you would diversify your financial portfolio, please do diversify your training portfolio.
Physiological development should be holistically done to ensure a sound and functioning body, with no signs of over exertion.

But of course, go easy on the diversification. 😛

HEALTH: Say NO to Smoking.

Stub out smoking

A pretty interesting and informative poster by the Australian National Preventive Health Agency about smoking.

More often than not, people tend to think that as long as they run or exercise, they are “allowed” to smoke because well, they are keeping their body fit. But thing is, every cigarette you smoke is only doing you more harm than good.

Yes, it “relaxes” you for the time being and is a great social tool. But smelly, smoky fingers and breath isn’t really a great way to keep a handsome image. Also, with tar in your lungs, I’m not really sure of how it would help you in your future runs, marathons, triathlons and other sports activities.

On a side note, smoking pollutes the air and destroys our environment. Have you seen how SMOGGY Singapore is lately? Zomg.

Of course its easier said than done, i must admit it. But hey, the goodness it brings, its gonna be all worth it. 🙂

Top 15 Reasons To Run

Find a Reason or two… and go run.

I’m doing it for Reasons 12, 13 & 14. Hahaha! So which ones are yours? 😛

P.S, click on our Singapore 2012 Running Events Calendar to view the upcoming races. Should we have left out any run or races, do let us know. And together, WE can get people to start running. 🙂 

Of Sports, Fitness and Health

RUGBY:

“A ruffian’s game played by Gentlemen.” 

Honestly, having played rugby in primary school and then a season during JC days and lastly, a short stint during my NS Army days, i must say, rugby is one sport which requires team work like no other.

Every single man relies and trusts their buddies beside them to “protect them” when they get tackled. Rugby, a contact sport, requires SPEED, AGILITY, POWER, STRENGTH & BRAINS to win the game. Perfect sport for people who desire to up the fitness and physique level. I know, cause i’ve been there done that: READ HERE

But that being said, i still love playing soccer… just a little aggressive though. Like Gennaro Gattusso.

~

DISCIPLINE & REGRET: 

“Discipline is doing what needs to be done, when it needs to be done, when we don’t want to do it.”

Its always easy to fall to temptations and skip a day’s training or snack on an unhealthy meal just for a day thinking, ITS ONLY A DAY. But such bad habits die hard and 1 day becomes 2 days and so on. Before you know it, you’re doomed.

~

THE FAULTY FOOD PYRAMID:

“It promoted eating so many grain servings, it was promoting obesity.”

I had always suspected that something is wrong with the pyramid because it kinda lacks the essential proteins to build and pack on those muscles. Anyways, here’s to find out more: READ HERE

~

McDonalds: Still Loving it?

“McDonald’s confirms that it’s no longer using ‘pink slime’ chemical in hamburgers.” READ MORE

Its been 1 month + 5 days since i last touched a hamburger from McDonalds or any one of those fast food “restaurants” like KFC, Long John’s Silvers, Burger King etc. Well, i plan to stay on track and go fast food free for the whole of 2012.

Unless of course someone offers me $10,000 to have a bite at a new fast food burger. And that had better be a McD’s Samurai burger at least. ;P

7 TIPS To Getting Back On Track This New Year!

Like sand through the hourglass, so are the days of our lives... Its been days into 2012 and with such a long weekend to celebrate the new year,i wouldnt be surprised if you would feel lethargic and tired trying to “kick start” our fitness regime – be it runs or workouts or even coupling them both. I know, cause im having this post-holiday “I-am-so-lazy-to-train” mood too.

Personally, i have been on a low key on running ever since i completed my 21km at the SCMS 2011. And although i still do a little light cardio workout or runs here and there, its surely never the same as my high-key period of trainings. Perhaps, you’re like me and would love to meet your fitness resolutions that you have set for yourself this year (2012) but cant seem to get out of that rut well read on, gorgeous/hunks.

Well, here are 7 TIPS that you can incorporate into your 2012 lifestyle to make sure that you’re on the right gear to meet your (fitness) resolutions:

1) Have a positive state of mind, coming into the new year.

Its the new year. Time to start things a fresh. “NEW YEAR. NEW ME. NEW CHALLENGE.” i would say. Have a yourself set some new goals that you might want to achieve this year. For me, im looking forward to training and picking up Muay Thai (and Jiu-Jitsu) over at Evolve MMA Academy, the biggest MMA academy in town thus far. Hope i can get a leaner and beefier bod once im done with all those intense trainings! BOO-YAH!

2) Set S.M.A.R.T goals.

That being said, having new resolutions are good but having SMART ones are more important. Dont be the kind who sets ridiculous targets (like trying to lose 50kg in 4 months) when you yourself know your priorities/work doesnt quite allow you to. Although its good to set a “benchmark” you wanna achieve, 12 months is a lot of time, so plan your goals wisely. 

By the way, S.M.A.R.T stands for Specific, Measurable, Achievable, Reasonable and Time.

3) Start back small. Go easy on the training.

Yes, you may have ran 42km in under 4 hours, deadlifted 130kg or performed 200 chin ups before. But when starting up from a lull period (what more a holiday festive break), its important to give your body some time of running in. Take a slow run/jog or start with lighter weights first. You dont have to prove to anyone, really. Its all about your body, your pace. The last thing you want is to injure yourself in the early months of the year thus rendering you “crippled” from reaching your set goals.

Furthermore, if you had expected more from yourself, you would just feel demoralized and probably wont feel good about your performance. Which could make you believe that its pointless to train any more. Just saying.

4) Eat fresh & sleep tight.

Probably one of the hardest thing for most people to follow but you should start to learn and love to eat fresh foods. Out with the McBurgers or Finger lickin’ good chicken drumsticks. Eating proper food and having adequate rests really helps your body get back into that healthy shape you were in before the holidays. I once tried going Fast Food Free for 4 months and it felt REALLY REALLY GOOD. Somehow, your body would feel much more energetic and less lethargic. Well, at least for me that is and i believe it would do the same for you.

5) Get a training buddy.

As the saying goes, “If you want to go FAST, go alone. If you want to go FAR, go with a team.”. No doubt you can always train on your own at your own pace etc, but when it comes to that critical point where some “push” is needed, thats where having a training buddy comes in handy. A training buddy would make sure that both of you keep up the tempo in your training and help you if you cant lift that weight etc. Most importantly, have a training buddy who has similar goals as you do so that both of you will be moving in the same direction.

6) Be mentally prepared.

Linking back to point number 4, being mentally prepared helps your body gets in the mood to run, bike, swim, workout and whatever you have planned to do. Many times, I personally went into a gym with such low morale (not necessarily because of fitness, but it could be due to stress at work etc) and my whole training was terrible. I didnt know what to do, what am i going to train and lifting those weights felt like a chore.

I would not want you to experience the same situation as me as not only does it waste your energy but also you time, which could have been used to do something else more productive and one which would ease your mind first.

7) E-N to the JOY

en-joy (verb): to experience with joy; take pleasure in.

Lastly, it is most important that you have fun and enjoy the whole process of your training. Yes, training might be a pain in the ass, it might make your muscles sore, i might make you gasp for breath but like many other things out there, what isnt hard? The thing that would cause someone to quit training or give up on it is when he/she starts to feel that it is a great burden to work towards their goals. Dont let that happen to you.

~~~

With those 7 TIPS, i hope that you will find your 1st gear to get you going and ultimately fulfill your resolutions for the year. I know that some of these might seem layman OR simple OR EVEN what-the-hell-i-know-that-too kinda tips, but its these simple things in life that sometimes we tend to overlook/forget. And thus, never get started any time soon… Hahaha!

SO TELL ME, WHAT ARE YOUR (FITNESS) RESOLUTIONS FOR THIS YEAR? 😉

RUNNERS GUIDE: How to survive 21km at the Standard Chartered Marathon Singapore

Seeing the popularity of marathons and people running in them, i have decided to share with you some of the tips on how to survive the 21km Standard Chartered Marathon Singapore based on first hand experience running it for the first time. AND OH, TO GET YOUR RACE TIMING, SCROLL DOWN BELOW FOR THE LINK.

And in light of the death of the 22-year old runner who passed away at the finish line, my deepest condolences goes out to his family and loved ones. In no way shall this “survival guide” should be seen as to mock or ridicule him or any runners who did not complete the run.

Based on my true story/experience, here it goes…

1) CARBO LOAD UP

Yes. Not suit up, but carbo load up. One should be mindful that running 21,000m would require you to burn off 800 to 1200 calories depending on the runner’s weight AND average speed of his run. Thus it is important to consume a good mix of carbohydrates and protein in the meals a day before the run. Yes, you can always snack on the power gels and energy bars as you run but one shouldnt be too reliant on those stuffs. Not only does it restricts your running, the way i see it, if you have had a proper meal the night before the run (please dont consume a 2000 calorie meal for your breakfast), all the thing that your body needs during the run is proper hydration. Which brings me to my next point.

2) “H” TO THE 2 TO THE “O”

No, i’m not referring to a bunch of mermaids above but fact is that 60-70% of a person’s body weight is made up of water. Your cells contain water. Thus if you dont hydrate properly a day prior to the race AND on race day, you are what Sheldon Cooper (from The Big Bang Theory) would call – dehydrating your body. It is therefore important to drink up loads of fluids (water and not alcohol) before the race. Also, water helps to flush away toxins from your body as you go to the bathroom in the morning. Furthermore, drinking isotonic drinks days prior to the event would help “thin” your blood thus giving better circulation of oxygen around your body. By the way, tap water in Singapore is potable so dont give excuses about not being able to buy mineral water around. Cant say the same about NEWater though. Sorry, but im just not a fan. Haha.

3) DON’T BRING A BAG

Yes, this isnt your Bring-your-own-bag day. Its Standard Chartered Marathon Singapore day. As you’ll be running 21km, it would be very uncomfortable running with a bag (no matter how light it may be) for that whole 22965.879 yards. How do i know that? Cause i was carrying mine for SCMS 2011. -_-” The bag would tend to lift the back of your tee/singlet up, rubbing against your lower back causing slight abrasions. Why did i bring my bag in the first place? Well, that brings me to my next point…

4) DONT BE PUNCTUAL, BE EARLY

Super early to be in fact. Somehow Singaporean are funny creatures. In times of purchasing a new iPhone 4S or some latest computer game we can actually queue over night and make ourselves comfortable sitting down on the floor eagerly waiting to get our hands on the goods. But when it comes to depositing our bags on race day, they’ll choose to come at the exact flag off time, when the baggage counter was actually opened 2 hours before. Weird. And because of that, they have to carry their bags with them as they ran the 21km because the security personnel at the baggage deposit area said so. On a more serious note, its because starting pen was about to close in 5min by the time we queued up for over 30min. Anyways, would it be a good excuse if i say that i woke up late? 😦

5) GOOD THINGS COME IN TWOS

There’s a reason why most things in life come in twos – like eyes, legs, parents and 2 $1000 notes…with the exception of Thompson and Thomson in Tintin comics. That being said, i suggest that you get a running buddy/partner to run with you. Running alone with your music stuck to your ears might seem like a good deal, but when it comes to running this 21km, personally it would have been more awesome if i hadnt lost my contact with my running buddy – Agni, before the start of the race. Dont laugh but we got separated because of Point No. 4. Anyways, running with a buddy helps you keep pace and also would be a form of motivation where both of you would cheer on the other half who’s slacking. Helps if he or she is of the opposite sex and is hot/pretty too. Seriously, you wouldnt want to look disappointing do you? ;P

6) MUSE-ZIGGITY ZAG

As mentioned above, listening to music is great when you’re running alone. But also, its the CHOICE of music that plays a great deal in helping you overcome that 6km non-stop stretch of East Coast Highway with no water points (I think. Cause i might have been zoning out). Some personal favourites of mine includes “Gangsters paradise” by Coolio & Tupac, club mixes and OSTs by Hans Zimmer. Some how these kinds of songs have a trance effect on my. I cant feel my pain when i ran. All i feel is the soul uplifted and just wanting to complete the race! 😉

7) HAVE A BREAK, HAVE SOME WATER

Or you could also say stopping to take photos with Transformers too. Personal bests and/or completing the race are important to all, if not many runners. However, one must also understand that not every is born a Kenyan runner. Singaporeans are NOT Kenyans. In fact, Asians are not Kenyans despite living near the equators like the latter. We cannot SPRINT non-stop for the whole of 21,000m! Perhaps im generalizing here, but you get the drift. Take a break between a certain set of distance. Slow down if you feel unwell, uneasy or you start thinking that you have to cross over the red-white barrier to reach the finishing line. No, this isnt the Men’s Health Urbanathlon. Go easy on your body when your body goes hard on you. And trust me, you will enjoy the run. If you feel shy for stopping by the side, heres a tip: Pretend to tie your shoe laces. No one will think anything negative of you. Well, unless you tie them in the middle of the path.

8.) MIND YOUR MANNERS

Like all things around Singapore, there are rules. In running, if you need to slow down and stop or walk, please keep to the side buddy. The last thing you wanna do is to slow down abruptly in the middle or right most lane and fancy getting banged from behind. Sounds wrongly crude but yeah. The last thing anyone needs is a tumble and a ruckus in the middle of the route. You’ll prolly end the 21km right there OR crossing the finish line like an recruit who had to leopard crawl with his shorts. On the tarmac. Cool factor: -10

9) MAKE FRIENDS & CHEER OTHERS ON

Idiot proof, really. As the heading says. Running 21km is a personal thing no doubt, but that doesnt mean that you have to complete it alone or with your buddy ONLY. With other like-minded runners around you, cheering them on lifts the spirit and motivation for the runner, your buddy and even YOU. I dont know how to put it but you gotta try it, it feels good. When you feel good, you’ll finish good. And lastly….

10) S*CK IT UP

No, its not what you think it is. If you’re planning to run 21km or more, please put on a pair of SOCKS. Unless of course, you think its gung-ho and your plan of going minimalist is the key but end up getting blisters at the 8km mark is awesome, then dont wear it. Sockless, 3 blisters and a horrible timing later, i crossed the finish line. Take it from me before your feet take it from the blisters. And dont be a twerp and wear socks for your five fingers shoes. D’oh!

With those 10 tips, i hope you will be better prepared for your upcoming 21km runs in 2012. Till then, Guten Tag! See you all next year…at some race…somewhere…i guess. Remember Point No. 9! 😉

To those who wants to know their results/timings: CLICK HERE!

PHOTO MONTAGE OF THE POST-RACE

References:

  1. http://www.livestrong.com/article/374953-how-many-calories-do-you-burn-running-a-half-marathon/
  2. http://www.health.arizona.edu/health_topics/nutrition/general/waterhydration.htm

Get Inspired and Hit the ground running.

IN LIGHT OF SUNDAY’S STANDARD CHARTERED MARATHON SINGAPORE 2011, HERE’S A REALLY REALLY AWESOME POST I WOULD LIKE TO SHARE. IT INSPIRED ME, AND I HOPE IT WILL DO THE SAME FOR YOU TOO.

(taken from I ❤ to run‘s FB Page)

David Goggins sleeps three hours a night. He has a resting heart rate of 32 beats per minute. He wakes up at 3.a.m. and runs 15 to 20 miles. He commutes 25 miles to work by bicycle. He is the only person to complete Navy SEALS “Hell Week” three times. He is the only person to complete Tactical Air Control, SEAL and Army Ranger training.

With no special training, David Goggins ran 100 miles in 18 hours. In finishing that race, in 2006, he suffered stress fractures in his feet and shins, urinated blood and lost control of his bowels. David Goggins completed 10 100-mile races in 2007. He finished third at the 2007 Badwater, a 135-mile trek through Death Valley known as “The World’s Toughest Footrace.” He once ran 203.5 miles in 48 hours.

“With the Special Ops Warrior Foundation’s help, we put 266 kids through college last year. And that’s what keeps me going. I’ll be honest, I don’t like running. I don’t like biking. I don’t like swimming. I do it to raise money. But, now that I’m in this sport, I want to see how far I can push myself. What makes me tick is that pain you feel when you do these ultramarathons. I love knowing that everyone’s suffering because I know I can suffer just a little bit more. I can take a lot of pain.” – David Goggins

~~

I have a lot of respect for this guy. Not only has he done so many things which is deemed impossible to many, he also has a great built, body and mental toughness. Just the things which i could only dream of. I had always pictured ultra marathoners and ironmen to be somewhat slim built and a little on the not-so-buffed side BUT David Goggins has showed me that its possible to achieve the best of both worlds – RUNNING and HAVING A GREAT BOD.

I dont know about you people out there how you feel about this, but honestly, the first time i read it I AM TRULY INSPIRED TO RUN MORE. ACHIEVE MORE BE MORE THAN WHO I AM TODAY.

I’ve never ran a marathon ever in my life. I just picked up running last year (October) and im hoping to complete my first marathon in 2012. For 2011, it’ll be half-marathon for me (this Sunday at Standard Chartered Marathon Singapore). Looking and hoping to learn more from runners all over the world! 🙂 May i have wings on my shoes (like Hermes) to ferry me across 21km with ease.

TO ALL RUNNERS (10km, 21km or 42km) HAVE A GOOD REST AND ENJOY THE RUN. 😉

**To view the SCMS 2011 Route videos and maps CLICK the icon above!**

SCMS route videos (PLUS Safety tips on Running Part 1)

15 more days or so to the penultimate running event in Singapore – The Standard Chartered Marathon Singapore which is happening on the 4th of December 2011. In case some of you are wondering what this year’s route gonna be like, the organisers have graciously shared with us the interactive race route video!

Together with Team BMW’s run efficient mantra, the interactive video not only merely show you the race route but at the side of it, it tells you exactly the distance markers + drinks station + ekiden points of the run. Now that you’re mentally and visually prepped up, get your running shoes ready AND let’s run Standard Chartered Marathon Singapore 2011!

42km Route (Town + ECP area)

 

21km Route (Sentosa + ECP area)

 

10km Route (Esplanade + Nicoll highway area)

 

5km + Kids Dash Route (Raffles ave + F1 Pit)

SAFETY TIPS ON RUNNING (Part 1)

 

by Guest writer – Farhan Juan M.

 ~

According to the last National Sports Participation Survey, jogging is ranked the most popular sport among Singaporeans. What makes running so popular? Well, we all know how to run. My first memory of running was probably to run away from my mother when I got myself into trouble. Running is also cheap, all you need is a pair of shoes and you’re set for a fulfilling workout. We can run at any time of the day, alone or in groups, and anywhere. Singapore also has a couple of wonderful running trails, including the various parks, stadiums, gyms and even at the reservoirs (maybe not at Bedok Reservoir during the night for now)! My personal favorite running trail is at Pasir Ris Park, where I usually do my 10 kilometer jogs during late evenings to behold the beautiful sunset that awaits me there.

It is a good sport for those of you who are thinking of getting yourself in shape, but before you start running, there are some things you should do before you begin your healthy lifestyle:

1) MEDICAL & HEALTH:

If you are above 35 years old and have been leading a sedentary lifestyle for quite some time, it will be good to have a medical checkup. This is especially recommended for those who have had a history of medical or fitness problems (including asthma, diabetes, heart problems, and injuries). The doctor will be able to highlight the problems you might encounter and advise how to deal with them.

Get yourself the right pair of shoes (if you do not already have it). You should always wear the appropriate footwear for your type of foot, and the type of shoe. There are three types of foot: Normal Arch, Flat Arch and High Arch. There are also two types of shoe: Racing and training shoes. For new runners, it is advised to choose training shoes as they typically have more cushioning and have thicker outer soles. Always buy shoes that fit you comfortably.

2) MEALS 

A common mistake by new runners is that they feel the need to starve themselves before a run. This is not recommended as your body needs its fuel to run. There are three types of fuel for exercise: Carbohydrate, Fat and Protein. Consume carbohydrates as it is the most immediate source of energy for the body. It is also good to give your body at least 2 hours to digest the food that you eat before you begin running. Ensure that you keep yourself hydrated – before, during and after any physical activity.

3) WARMING UP / STRETCHING

You are almost ready to run now, but your muscles are still a little cold. A common misconception is that warming up equates to static stretching, but this can increase the likelihood of getting injuries too. What I usually do for my warm-up is either cycling/light jogging for 5 minutes before I do my stretching. You can also do some jumping jacks (50 counts of four) or light skipping. Another alternative is to do some dynamic stretching.

Now you are all set to run, I welcome you to the wonderful world of running. Let’s get those muscles pumping, the endorphins flowing, and most importantly, HAVE FUN! 🙂