Couch To 5k

HarmonyI haven’t been running for quite awhile now partly due to unnecessary distractions and I have also been spending more time on my bike. So, this morning I decided to try out a new app designed for couch potatoes. It’s called C25K or “Couch to 5k”. The app is suppose to guide you from zero running and exercise to 5 km race ready in 8 weeks. All you have to do is follow the instructions and dedicate 3 days a week of 30 to 45 minutes if running. The app is voice activated and will guide you through the entire program. This is really excellent for those of you who need your music plugged in from your phone’s playlist.

It gave me a decent 35 minutes workout, including warm-up and cool down.The voice guide meant that I didn’t need to look at the screen. I think that the average couch potato can easily follow this program, lose a few pound, tighten the waistline and as a plus, you would be race ready for a 5 km run. The programs starts off with a 5 minutes brisk walk as your warm-up, although I would personally recommend some 5 to 10 minutes of stretching for the professional couch potato. The app then proceeds to guide you through 8-cycles of 60 seconds of running and 90 seconds of walking. Do this at your pace and not your 16-years old “blast from the past” alter-ego. The program ends with another 5 minutes brisk walking. Do this on alternate days. The workout intensity gradually increases over each week, however if you still find it hard to get over the first week’s workout, you can always repeat it the following week.

It’s only 3 times in the week, so I personally believe that most of you will be able to get onto this program easily and benefit from it. The app is available for both iPhone and Androids. Try it out now.

C25K is a free app from Zen Labs

C25K is a free app from Zen Labs

Why Workout On The Weekend?

Tired businessman

Why should you workout on the weekends when you could stay in bed a couple more hours?
You’ve been waking up early the last five days, battling traffic, battling office politics, managed to squeeze in a little real work somewhere in between that and had drinks with colleagues you don’t really like. You deserve the break. You deserve that extra time in the sack. Right?

Well not exactly wrong. To most people, exercise is painful and tiring. You would feel better laying down like a log in the ruffles of your pillows. You do deserve that break and more downtime in order to recuperate for next week’s battle. But remember a strong warrior need training and preparation.

If you are the type that gets out to the park once every full moon to get those muscles moving and convince yourself that you do try to maintain a healthy body, exercise is painful. Simply because you don’t do enough of it. Exercising once in a while is like trying to start up your car engine after leaving it in the garage for a month. It is difficult, it is painful and very tiring.

I find that when I don’t exercise regularly, my body gets lethargic and my mind is not fully awake most of the time. The thing is, you all feel it too but you have been doing it for so long that you no longer realise it. In fact, you probably feel awkward when you don’t feel it. Since I started exercising regularly, I have learnt to like the feeling of being awake and energized. I find that I get more done and more effectively. If you truly want to change your lifestyle then know that you have to make some lifestyle changes.

Try A Simple Start

Start by waking up just a few minutes earlier on your work days. Go for a good, but not heavy, breakfast. Take your time enjoying your breakfast. You would actually need to plan your breakfast – what will you eat, where and who with? Get a couple of friends who live nearby to join you. Do this two to three days in that week. Sleep in on the weekend.

Week 2

On week 2, set your alarm a half hour earlier and exercise for 15 minutes. Do simple exercises in the comfort of your home, or go out to that park near your house. After you’ve done that, take a shower, get ready for work and meet those friends of yours for breakfast again. Do this three to four days in that week.

By now, you should find your friends complaining about having to wake up earlier to meet for breakfast and that they are not getting enough sleep. You should also begin to feel the opposite. You will find that your body and mind is more awake. Sleep in on the weekend if you can.

Week 3

Continue on this path for the third week even if you are now having breakfast on your own. Get in the office earlier and start catching up on work and planning ahead. Leave the office early on Friday evening. Plan an evening out with your partner or have dinner with friends or family but get home early. On this third week, you will wake up early on both Saturday and Sunday. Set your alarm very early on Saturday morning. Take your partner or family along with you and head out to the nearest community park. Stretch for 15 minutes, jog for 30 minutes and then go for a hearty breakfast. On Sunday, set your alarm to go off just after sunrise. Make Sunday your lazy day. Have a slow and easy breakfast with the family or plan one with your friends. Go someplace nice where you can enjoy the environment and not rush thru breakfast. After that go out for a movie or ice-skating or go-carting or anything that you like to do.

It’s Week 4

On week 4, you go back to the normal routine you had before. No exercise. No breakfast. Yes, you heard me. Go back to your drinking sessions and staying out late and having irregular meals. Go back to your normal routine and see how you feel now. I can guarantee that most of you will find it very irritating. You might even try to continue your new routine from week 1 or week 2. But don’t. Give your mind the time to feel the difference.

Week Brand New Lifestyle

On week 5, you start your new lifestyle. You can start the process all over again, or jump into what you did in week 2 or 3. Only now, plan your workouts. What days you will workout and at what time. Is it going to be a run or a cycle or a day at the gym. Whatever it is you will discover the new more energetic you. You will find yourself performing better at work. More importantly, you will feel your body getting healthier and you will feel a whole lot younger too.

Try it out. What is the worse that could happen?


What Is What


I have met so many people who refer to anyone participating in a race as a “Marathon Runner”. Many of my friends have said, “So, you run marathons now?”. I have had novice runners say they want to participate in a marathon until I tell them what a marathon’s distance is.
Just to make sure that I didn’t miss anything and since I do talk about cycling as well, I have also included a list of events that includes the cycling disciplines. I won’t be able to cover all cycling disciplines as there are simply too many.

All these events require a entry fee when you register for it. You would then be issued a Race-Kit a few days before the event. The Race-Kit will consist of a bib with your race number and a t-shirt. Some Race-Kits may include a digital tracker and some sponsored freebies.

Most people who participate in these event are not racing to be first. Simply finishing the race is in itself an achievement which is why the majority of events will give out certificates, medals and/or t-shirts for finishing the race within the qualifying time. Should you decide to participate in any of these events, please read their respective rules and regulations as well as the race schedule and race-kit collection date and location.

I do hope that this will not only give you a better understanding, but also something to aim for.

Lady RunningMarathon
A Marathon is a long-distance running event with an official distance of 42.195 kilometres (26 miles and 385 yards), that is usually run as a road race. The event was instituted in commemoration of the fabled run of the Greek soldier Pheidippides, a messenger from the Battle of Marathon to Athens.
In Marathons, finishers will get a certificate, medal and/or a finisher’s t-shirt upon reaching the finish line within the qualifying time.

Half Marathon
A Half Marathon is half the distance of a marathon running event of 21.0975 kilometres (13.1094 mi) and is also usually run on roads. Half Marathons are sometimes called 21K. Half Marathons are often part of a Marathon category, but the participants run a slightly different route and sometimes are released at a different time from the marathon participants.
Participation in Half Marathons has grown steadily in the last several years as this is a challenging distance, but does not require the level of training that a marathon requires. Finishers will get a certificate, medal and/or a finisher’s t-shirt upon reaching the finish line within the qualifying time.

Other Running Distance
You may also find other independent running events with shorter distances. Most marathon and half marathon event will include shorter distance categories for people who are interested in taking part in a race but don’t yet have the ability or training for a marathon or even half of one. Common distances are 7 kilometers, 10 kilometers, 12 kilometers and 15 kilometers ( also refer to as 7K, 10K, 12K and 15K respectively).
Most of these events will give out certificates and/or medals to participants who reach the finish line within the qualifying time.

Fun Run
A Fun Run is usually 5 kilometers or less. Most running events will have a Fun Run category for the families of participants and casual runners. Most people who participate in this category don’t usually run the entire distance. As they are simply burning time, most would just casually walk or jog the distance. There are no certificates or medals for finishing a Fun Run.

Ultra Race
An ultra marathon or ultra race is any running event involving distances longer than a marathon. There are two types of ultra marathon events – those that cover a specific distance and those with a specified time. The most common distances are 50 kilometres (31.069 mi), 100 kilometres (62.137 mi), 50 miles (80.4672 km) and 100 miles (160.9344 km). There are many races with other distances. As for ultra marathons with specific time, the common ones are 6 hours, 12 hours, 24 hours and multi-day events. In both events, the race may cover trail routes, roads or both.
The 100 kilometers is the official IAAF world record event.

Cross Country
A cross country race is one that covers various terrains and may include stretches of roads and paths. IAAF recommends a distance of 1750 meters to 2 kilometers.

Sometimes referred to as the “Half-Ironman”; is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines. Triathlons consist of the following:
• 1.9 kilometers (1.2 miles) swim,
• 90 kilometers (56 miles) cycle, and
• 21.1 kilometers (13.1 miles) run

Ironman Triathlons
The Ironman category is similar to a Triathlon but involves longer distance in each discipline. Ironman Triathlons consist of the following:
• 3.8 kilometers (2.4 miles) swim,
• 180.2 kilometers (112.0 miles) cycle, and
• a full marathon (42.2 km) run.

20111117 Climbing

A Dualthlon covers two disciplines – running and cycling. Duathlons may cover any terrain however it is usually done on tarmac and consist of a 10km run, 40km cycle and finishes off with a 5km run. The Powerman World Series covers slightly longer distances in both the running and cycling disciplines.