“Everyday, I either do a 10km run, or 10 sets of Tabata with a 5km run, concluding with 1,000 crunches!”

It takes someone incredibly passionate (and hardcore) to make such a proclamation with an assertive gusto. For SWO Leong Teng Kee however, who is a steadfast fitness enthusiast, this feat of strength comes as naturally to him as it does to someone who drinks coffee before heading to work.

His dedication to his fitness routine first captured the TikTok universe at this year’s Army Open House, with many thoroughly impressed with his “hardcore” exercise regiment. Since then, he has collaborated with other local TikTokers to impart crucial advice to fans looking to emulate his drive (just watch his tips below for those who took part in SAFRA’s Army Half Marathon!) 

@jksg98 FINAL PUSH for #AHM with SWO LEONG #AHM2022 #1000crunches ♬ Gym Music Workout Music – Gimnasio de motivación

As gracious as he is convivial, the Master Trainer/unlikely TikTok influencer took the time to share with us how he has kept his fitness routine going for over 36 years, and how you can cultivate this fighting spirit to keep your fitness goals alive.

Q: What are your top 3 fitness tips for National Servicemen (NSFs)?

SWO Leong: I have seen many enthusiastic NSFs engage in intense workout sessions, only to burn out later. Fitness isn’t meant to be spontaneous, but gradual!

Before anything else, NSFs should maintain a fitness routine that is befitting of his own schedule and goals. It is crucial that they adhere to an interval that suits them, even on weekends and holidays.

Diet is also a considerable factor many neglect – maintain a balanced diet (determined by your fitness goals) and keep to it even during your breaks (it can be tempting to go wild on “cheat days”!). And like anything else you do, always make sure you keep it safe.

Q: For those who are waiting to enlist, how can they best use their time to work on their fitness? 

SWO Leong: A huge concern for most enlistees is definitely IPPT. However, I have observed that most pre-enlistees have sedentary lifestyles that have encumbered their progress. 

Remember the golden rule – always start early! Months before your IPPT or even enlistment, start focusing on specific components you’d like to work on. For IPPT, decide on the criteria that you may be lacking in, and use that as a guideline to how you structure your workout habits. 

And it never hurts to have a workout buddy! A friend with shared goals can provide you the push you’ll need to see this through.

Q: The trouble begins after National Service (NS) for most! How do you encourage NSmen to keep fit despite their overwhelming schedules? 

SWO Leong: It can be especially difficult to maintain an active lifestyle when many are burdened with a heavy load of responsibilities. Many things are just not within our control.

However, one thing we can control is our choice of food – nutrition becomes more important than ever. We tend to overeat, resulting in a food intake that can easily outweigh our exercise output. 

There is definitely no easy way about it. You have to truly understand your personal schedule, and the frequency that you can commit to your fitness regiment. Grab a friend or a loved one along on your fitness journey; that will encourage a stricter commitment to your pursuits. 

Q: Not many are aware of your distinguished military career. Can you share some of your most memorable accomplishments?

SWO Leong: I have been in the military for over 37 years – can you believe it? In my time, I had the honour of serving as an Officer Commander in the Specialist Cadet School (SCS), and as a Chief Master Trainer of the Infantry Training Institute (ITI) and Centre of Excellence for Soldier Performance (CESP), amongst many other appointments.

The time there has been absolutely eye-opening. I have had the opportunity to oversee the set-up and opening of Changi’s Regional Humanitarian Coordination Centre, be part of United Nations peacekeeping operations in Timor-Leste in 2002, and a humanitarian relief mission in Nepal.

Q: In your videos, you stress that diet and nutrition is crucial to body fitness. What does your own personal diet look like?

SWO Leong: I’m not usually fixated on a specific diet plan, instead relying on the old saying – never eat until you are full, eat until you are no longer hungry. Especially for any anticipated high-intensity workout (for example, a marathon), I will consume sufficient carbohydrates and proteins, alongside an abundance of water so as to keep myself light and agile. I avoid spicy food days before the event, or food in general two hours prior to heading to bed. 

While dieting is crucial if you have fixed fitness goals, it isn’t as confining to me given that my fitness lifestyle is actually one that I enjoy. Working out often is honestly a great pleasure of mine, and losing calories is more of a side benefit than a defining goal! I also greatly enjoy food, especially hawker food, and I do not restrict myself to any specific food types generally.

Q: What are some of your personal fitness goals for the coming year?

SWO Leong: At my current age, I mostly want to continue this venture of assisting and inspiring people around me to kickstart their own fitness journeys. While I may have cultivated my own experiences in this field, the fitness scene has seen drastic developments that I would love to explore!

I want to take up fitness and nutrition courses and use this knowledge to improve the current workout sessions that I conduct on weekends and holiday periods for people as equally passionate as me! 

Q: Given how well-received your TikTok videos are, would you consider creating your own TikTok channel? 

SWO Leong: That is if I can get it operational! I’m still trying to understand TikTok, and its many functionalities. Perhaps, if I do intend to create an account, I will have my daughter be my manager! (I’m joking!) 

For now, I’m definitely keen on any collaborations as long as it spreads awareness on the continued importance of fitness.

Q: You are best known for your prata comment as seen in the TikTok video below that shot you to fame. Do you personally enjoy roti prata? If so, what is your favourite combination?

SWO Leong: I may love prata, but I definitely do not eat it every day! My favourite combination would be cheese prata with a sugar dip on the side – shiok!

@jksg98 The Legend is back to give you #AHM tips! #SSBRandAHM22 #1000crunches ♬ Big Gym – Workout Stars

If you have yet to witness this legend on TikTok, make it a point to catch his motivational speech at Army Open House 2022 and his top tips for physical excellence! 

Better yet, look for him at his free fitness classes at Jurong Stadium, which he conducts every weekend and public holidays. You may just be inspired to join in!

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

Photos: Courtesy of SWO Leong Teng Kee

The post The TikTok Encik Shares His Top Fitness Tips appeared first on eNSMAN.

There are numerous health benefits that come with exercising – and in particular, running. Whether you’re a veteran runner or just starting out, this article will provide tips to get you started and improve your run.

Yes, we know. Finding the willpower to put on those running shoes and getting out of the house is the hardest part of running. But, hear us out: running only 10 minutes a day can significantly lower your risk of cardiovascular disease by half. And even more than that, running increases your confidence, builds your stamina and physical strength and aid in weight loss.

If that isn’t enough to convince you why you should start putting on those running shoes, here are a few more ways running will benefit you.

Oh and continue reading to find out more about this year’s SAFRA Singapore Bay Run & Army Half Marathon (SSBR & AHM 2022) and how for as low as $10, you’ll find the perfect platform to get your stamina back up and… running (pun intended).

Here’s your last chance to register for the SAFRA Singapore Bay Run & Army Half Marathon 2022! Sign up here before registration closes on 21 August 2022.

Jogging for beginners

So, you want to try running but don’t know where to start? Then start small. Begin with simple and realistic goals like training to jog for a full 30 minutes through interval training.

Start by first jogging for 10 minutes at a time, before gradually increasing the amount of time spent jogging over the next few days; until you are able to jog for half an hour without a break

Now, remember how we mentioned that the SSBR & AHM event this 2022 is the perfect opportunity to improve your stamina?

That’s because this year’s edition is a virtual run, with categories that let you clock the distance at your own pace, time and target! Perfect to train your stamina and run as much as you can or want with each running session.

Take on the 21km Cumulative Challenge and complete a half marathon distance by breaking it up into shorter runs over a 4-week period to achieve your fitness goals. You will also feel a sense of achievement when you earn that exclusive 21km finisher tee!

Benefits of slow jogging

Now you might be wondering, “If I’m trying to train for better stamina and longer runs why should I slow down?” Well, the old adage of learning how to walk before you run holds true.

Slow jogging helps establish efficient form, gets your body accustomed to the act of running by adapting your ligaments, tendons, bones and joints to the stress of running. Did you know, slow jogging even burns more calories than high intensity sprints!

So at the end of it all, slowing down allows you to form better habits and routines for when you decide to speed up or run the full distance you’re targetting, for example, a half marathon distance of 21 kilometres.

Can you lose weight from jogging?

The simple answer? Yep! Jogging is an effective activity that burns calories both during, and after the completion of the exercise.

Jogging engages all the muscles, which means you’ll be toned from your shins to your quads.

Among all its benefits though, jogging is one of the best exercise for weight loss. Depending on the intensity of your jogging session, jogging at a high-intensity level can burn 500-600 calories in an hour! That means no matter which category you’re running for the SSBR & AHM, you’ll be contributing to your overall fitness.

Check out the details of the different run categories for the SSBR & AHM 2022 here! Registration is closing very soon, so sign up now!

Bonus idea: aqua jogging

What is Aqua Jogging?

Aqua jogging is basically jogging, but as the name suggests, you jog while submerged in water.

You can try aqua jogging simply by running laps in a pool or by visiting specialty pools and gyms that have aqua treadmills.

So what are the benefits to aqua jogging?

Because water is a lot denser than air, you have to work harder which means you generally burn more calories than when you jog on land. On top of that, the pressure of the water helps your heart pump blood around your body and promotes better blood circulation.

Finally, aqua jogging reduces the pressure to “go fast” with its extra stress on your joints, which cultivates good pacing habits and mindsets.

But if you’re the type who gets bored exercising on the same spot, perhaps running in the great outdoors might still be the right exercise for you.

Jogging vs walking

Now for the ultimate question, which one is better? Jogging or walking? Neither.

Both are aerobic cardiovascular exercises, and neither jogging nor walking is necessarily better than the other. The choice that’s best for you depends on your fitness and health goals.

If you’re looking to lose weight fast and burn more calories, then running is the way to go. And you’ll be burning tons of it at a running event like the SSBR & AHM 2022.

But if you’re looking to simply maintain a healthy weight and reap the numerous health benefits of walking, walking works.

Either way, whether you’re jogging or walking, you’ll still get the same health benefits of a better immune system, stronger heart and increased stamina with the difference being the calories burnt.

So that’s great news if you’re taking part with your younger ones in the Families for Life 10km Cumulative Challenge at the SSBR & AHM 2022. It’s perfectly alright if you occasionally slow to a brisk walk to give your little ones a break or give them a chance to catch up with you. What matters is that you’re still clocking healthy air time outdoors and keeping fit, while making memories and bonding with your kids!

Last chance to register for the SAFRA Singapore Bay Run & Army Half Marathon 2022! Click here to sign up before registration closes on 21 August 2022.

The post Why Running Is Good For You & How To Do It appeared first on eNSMAN.

What’s a virtual run? Should you do one? And how is it different from an in-person running event?

From choosing where to run, to when you do it, here are some reasons why you might still skip a traditional physical run event this year to sign up for a virtual one instead.

Read on if you’ve never taken part in a virtual run or even if you’re a veteran runner in both virtual runs and physical in-person events!

What is a virtual run?

Well, a virtual run works pretty much the same as any other type of run or marathon. The difference? A virtual run can be done anywhere and anytime. Even if you’re on an overseas trip, you’ll still be able to take part in the virtual run!

Simply register online and complete the run on your own time, at your own pace and on your own route as you clock your distance.

Coming in hot on the heels of last year’s edition that became Singapore’s biggest virtual run – is the SAFRA Singapore Bay Run & Army Half Marathon 2022 (SSBR & AHM 2022)! Registration is now open so make sure you do it soon. Click here to sign up.

Why do a virtual run?

We’ll take you through 8 reasons why a virtual run is not just a passing trend during the pandemic, and how different it is from the usual traditional run. Keep scrolling!

1. You’re the captain of your erm… legs

Well, by choosing to do a virtual run, you’ll get so much more flexibility, as you are in charge of pretty much everything. Besides being able to dictate how fast you run or how long you want to run for, the winner for many runners is that you get to choose your own route, whether it’s getting in touch with nature on a run through a forest trail or your favourite park near your home.

2. You’ll save much more on registration fees

How much does it cost to register for a virtual run? You might find it hard to believe, but registration starts from just $10 for the SSBR & AHM 2022! And that gets you a run pack that includes lots of goodies (read the next section to find out what they are). Hard to beat.

3. You’ll get good(ies)

Of course, no run is complete without a few goodies and tokens. For this year’s SSBR & AHM 2022, you will get your run pack mailed to you directly.

For the 21km categories, it comes with a SSBR & AHM Army singlet (for SAF NSmen) or event tee (for SAFRA members and the public), while participants of the Families for Life 10km Cumulative Challenge get a special running tee.

Finishers of the 21km categories will get a 21km Finisher Tee, while those who complete the half marathon will get a Finisher Medal. Teams that complete the NS55 Cumulative Team Challenge will receive the NS55 Finisher Tee.

Click here for full details!

4. You don’t have to be a seasoned runner to take part

After 2 years of the COVID-19 pandemic, it’s easy to have gotten used to holing up at home, and some of us might need to regain our fitness levels progressively. The 21km Cumulative Challenge allows you to start with shorter runs, and move towards longer running sessions over the virtual event’s span of 4 weeks. It might even be something to help train and prepare you for running the classic 21km Half Marathon at one go. So clock your shorter runs, and train your stamina en route to your 21km Finisher Tee!

The 21km Cumulative Challenge is also great if you’re running with a partner or friend who’s a budding runner looking to improve their overall stamina and speed. No matter if you go big or start small, everyone ends up a finisher of the 21km.
finisher of the 21km.

5. Beat the weather

With Singapore’s weather of unrelenting sunny days and heavy downpours, going on a virtual run means you can escape the elements and choose the best running conditions for yourself. No more coming home after a marathon only to find deep tan lines from the blazing hot sun, or the pinching soreness from a sunburn. Or being soaked to the skin from rain (though it might not make much of a difference if you’re already drenched in sweat!).

6. Create the optimal conditions for clocking your personal best

If you’re an avid runner who’s serious about beating your personal best, the signature 21km Half Marathon category is a must. You’ll need to complete the full distance in a single attempt, but at the convenience of when and where you want to do it.

So if you’re an early bird, you can complete your distance in your favourite time of the morning. Or if your best running form is late in the evenings, you can always do your run after dark in the refreshing night breeze.

Where you run makes a difference too. Whether it’s the consistency of a running track, vibrant scenery on a trail by the waterside or a nature reserve like the Bukit Timah Reserve.

It’s also the perfect category for runners who are just looking to challenge themselves to complete 21km and earn your Finisher Medal. And maybe post it on social media for a little humblebragging?

7. You can team up with your buddies

With this year marking 55 years of national service, why not take a run down memory lane with your NS buddies in the SSBR & AHM’s brand new NS55 Cumulative Team Challenge?

Group up as a team of up to 5 members with your running kakis. Over the 4 weeks of the virtual run, the distance each of you clock should add up to the 55km goal.

Arrange for some runs together and you can all hang out for a kopi session at the same time to talk about the good old days in NS. The NS55 Cumulative Team Challenge is open to all SAF NSmen, past and present.

Gather your team and sign up soon. Every member of the first 200 teams will get an Our Army Pixelated Picnic Mat!

8. Make it a family activity

As a parent, you’re probably always on the hunt for ways to spend quality time with your loved ones and keep the kids busy. Why not bond as a family in the Families for Life 10km Cumulative Challenge?

Coordinate with your young ones and rock matching outfits as the family clocks the distance together to complete 10km.

Psst…Sign up quick, the first 1000 families who register will get an exclusive Army Recon Bear Tote Bag!

How do I participate?

Simply log onto the SSBR & AHM 2022 website here and choose the category you want.

And it’s not open only to national servicemen and SAFRA members – anyone can join, together with your family, team, or even company!

Here’s a quick look again at the 4 categories:

1. 21km Half Marathon

Complete the full distance of 21 kilometres within a single attempt at any time during the 4-week virtual event period.

2. 21km Cumulative Challenge

Accumulate your distance to complete the 21 kilometres through a series of shorter runs during the 4-week virtual event period.

3. NS55 Cumulative Team Challenge (new!)

Only for SAF NSmen (ORNS, MR & Ex-NSmen) – you can participate as a team of up to 5 members.

Each team member’s distance will contribute towards completing a total of 55km during the 4-week virtual event period.

4. Families for Life 10km Cumulative Challenge

For families only – run as a team of up to 5 members. Each of your family member’s distance will be added up to contribute towards completing a total of 10km during the virtual event period.

Found the running category best suited for you? Then gear up with your running shoes and register now for the SAFRA Singapore Bay Run & Army Half Marathon 2022!

The post Benefits Of Running A Virtual Run: The SAFRA Singapore Bay Run & Army Half Marathon 2022 appeared first on eNSMAN.

This is the beauty of a virtual run.

You clock the klicks on your favourite routes anytime you’re game.

And in spite of the giant shadow cast by a tiny virus, running fans and newcomers alike took to their chosen paths, roads and trails for the SAFRA Singapore Bay Run and Army Half Marathon (SSBR & AHM) 2021.

With almost 29,000 pairs of kicks driving into asphalt and dirt, and millions of steps taken collectively, SSBR & AHM 2021 smashed the record as the largest virtual run our island has ever seen.

Keep scrolling for a glimpse of some adventures that took the runners through…

Heartland neighbourhoods…

Iconic landmarks…

The calm of greenery and chirping crickets…

Still waters…

Against the backdrop of the city…

Picturesque skies…

And the quiet of the night.

Stories from the runners

In the running with Dad

For Derek Lim, age 39, the 2021 virtual run keeps him on track to complete his goal of a decade running at the SAFRA Singapore Bay Run and Army Half Marathon.

His personal hero is his dad, SK Lim, an avid runner at 72 years.

“As a kid, nothing could beat the feeling of pride when I watched my dad go on stage to collect trophies for coming in first in his age group. His cupboard is filled with countless medals and trophies.”

He recounted fond memories of past training sessions with his father as a child.

“To catch up with him, I would cycle alongside during his runs, or he would carry me on his shoulders. We’d finish with a sprinting race, and he’d always let me win. The time spent together, the laughter and bonds shared, are priceless. “

“In 2013, my dad invited me to join him in that year’s SAFRA Singapore Bay Run and Army Half Marathon. That awoke the running genes I inherited from him. I’ve not stopped participating since, including running in this year’s 21km challenge virtually.”

Getting personal (bests) with Dwayne “The Rock” Johnson

If there were a hall of fame for inspirational runners, the name Raymond Fong probably deserves a place.

A sprinter in his younger days, he developed chronic pain after a knee injury and surgery. That didn’t stop him from training himself up for long distance running, and eventually conquering the distance in the newly introduced 21km Cumulative Challenge, which allows runners to complete the 21 klicks over a series of shorter runs.

“I alternate between slow runs and brisk walking. In addition, I make sure I cover the long distances that I set out to accomplish for every running session. Took lots of selfies and had lots of fun along my chosen route at Marina Bay Sands and Gardens By The Bay!”

And he gets his inspiration from a wrestling and Hollywood A-lister.

“I watched a motivational clip by Dwayne “The Rock” Johnson, and modified his quote to motivate myself. ‘I’m not walking. I’m not running. I’m building up. I’m making breakthroughs.’

“It helps me shift my focus away from the physical strain of the run, and onto the conviction that I am training to become stronger, fitter, and faster.

“When the weather turned sunny and scorching during mid-morning after the cool of the early morning, I slowed down much due to the unbearable heat. That was the most challenging part of running the SSBR & AHM for me.

“But I pressed on knowing the breakthroughs in my personal bests are waiting for me at the end of the rainbow. I’ve never felt as strong and fit as I do now.”

Featured image: Yi Qian Goh & Linfeng

The post This Is Now The Largest Virtual Run In Singapore appeared first on eNSMAN.

One great tip while prepping for the virtual edition of the run in November? Chew on a snack.

We don’t mean those kinds of choco-chip-candy-cake-cookie mix that might put you on a sugar high but are actually unhealthy.

We’re talking about the kinds that can help provide energy and protein fast, and aid in your recovery process, without all that extra sugar, calories, fat and other diet dangers. Like these energy bars here that are easy to buy and eat, before, after and even during your practice runs (just store one in your sports pouch).

The best bit? They are so flavoursome, they can even qualify as dessert-y treats – just don’t binge on them too much and do look out for the ingredients if you have any food allergies (like nut and soy).

PhD Smart Bar (Caramel Crunch or Chocolate Brownie), $7.90

Unfortunately, this energy bar won’t help you get that PhD, but is claimed to be “the intelligent way to get your daily protein fix – without adding unwanted carbs”.

Within each 64-gram bar is 20 grams of quality protein and under 2 grams of sugar, making it your high protein, low sugar and palm oil-free save when you’re trying to break your personal record. And that it comes in delish Caramel Crunch and Chocolate Brownie flavours? Consider us sold.

Available at Pure & Well stores, multiple locations, www.pureandwell.com.sg; www.facebook.com/PureNWellSG; www.instagram.com/purenwell_sg

CLICK HERE TO PURCHASE

BONUS: SAFRA members get to enjoy an additional 5% off storewide (including on-sale items), and 35% storewide on Wednesdays (exclusions apply) at Pure & Well’s physical stores only. Click here for more information.

Quest Protein Bar (White Chocolate Raspberry), $4.95

If the image on the packaging is to be believed, then this looks like a bona fide slice of cake. But, the proof is in its make; each 60-gram bar provides up to 21 grams of fast-release protein, up to 15 grams of fibre and only 4 to 6 grams of Net Carbs.

And, also, the proof is in the pudding; it has no sugar added, is gluten-free and comes in a dessert-worthy white chocolate raspberry flavour so it’s all guilt-free yumminess.

CLICK HERE TO PURCHASE

GNC Total Lean Layered Lean Bar (Peanut Butter Pie Flavour), $6.50

Imagine a chocolate bar, a peanut butter cookie and a pie all rolled into one – that’s what this is. This 44-gram morsel is said to be good enough for an on-the-go or between-meal snack.

Also, good: it’s low fat, low calorie (only 190 calories) and high protein (16 grams of protein per serving), and is a healthy source of energy made for supporting muscle growth and recovery so your muscles won’t feel that tired or sore quite so easily, and you, not so peckish.

CLICK HERE TO PURCHASE

Xndo Energy Booster Chocolate Crisp Bar, $6.95

The good news: It contains a nice-sized amount of protein from soy and milk, is high in fibre and low in carbohydrates, and is trans-fat free.

The better news: Each 40-gram packet offers 148 kcal of energy, making it ideal as both a nutritious boost for midday slumps and a post-exercise protein supplement.

The best news: This is probably as close as you can get to a chocolate bar, without it being an actual chocolate bar.

CLICK HERE TO PURCHASE

The Quest Protein Bar, GNC Total Lean Layered Lean Bar and Xndo Enery Booster Chocolate Crisp Bar are available at GNC.

GNC, multiple locations, www.gnc.com.sg; www.facebook.com/GNCsingapore; www.instagram.com/gncsg

BONUS: SAFRA members enjoy 15% off regular-priced items at GNC. Click here for more information.

PowerBar Sweet ’N Salty Natural Energy Cereal Bar, $2.50

Prefer something salty and not just sweet (as the usual energy bars tend to be)? Here’s your tasty solution.

A vegan-friendly snack made with natural ingredients such as whole grain rolled oats, fruit bits and nuts, each 40-gram piece offers 4.1 grams of protein, 24 grams of carbs, 4.2 grams of fat as well as 72 milligrams of magnesium. Plus, it’s super affordable!

Available at Decathlon, multiple locations, www.decathlon.sg; www.facebook.com/DecathlonSG; www.instagram.com/decathlonsg

CLICK HERE TO PURCHASE

Banana, from $1 or less for a finger

Yes, it’s not a bar but a curved fruit, but, if you really rather go for the best of what Mother Nature has to offer, then make it a banana. Why this yellow-skinned fella? According to HealthHub, bananas are one of the best fruit sources of vitamin B6, provide a respectable amount of vitamin C, and contain the mineral nutrients manganese and potassium.

What’s more, this fleshy berry (fun fact: it has seeds and pulp that develop from the ovary of a flower, so botanically, a banana is a berry) has enough fibre to aid with digestion and help alleviate gastrointestinal issues.

And, it can give you energy fast via natural sugars (sucrose, fructose and glucose) without any extra fat and cholesterol, making it the perfect fruit to have for morning brekkies, and for atheletes and people on-the-go or “on-the-run” (so to speak). Buy a bunch from any supermarket and munch away!

The post Energy Bars That Will Help You Go The Distance appeared first on eNSMAN.

Trust avid runner Joanne Chew, a trainer and treasurer with the SAFRA Tampines Running Club, to find the best urban running route full of stunning sights! Now you can enjoy and experience the gorgeous sights our city has to offer during your run – from the flowering towers at Gardens by the Bay to the futuristic architecture of the ArtScience Museum. 

We speak to Joanne as she shares some notable landmarks and scenic places where you can shoot a quick selfie before carrying on with your run, as well as useful advice to be mindful of when running in the city.

And with the 27th SAFRA Singapore Bay Run and Army Half Marathon (SSBR & AHM) returning from 1 to 28 November 2021, there’s no better time to dust off those running shoes and start your training! Don’t forget to sign up here!

Q: What is your favourite urban running route?

Joanne: One of my favourite running routes in the city is a 13km loop around the Marina Bay area. This route allows us to feast our eyes on Singapore’s majestic city skyline and the many famous landmarks around the Bay. 

Q: What do you love about the views along this route?

Joanne: The views along this route are spectacular both in the day and at night. You can witness glorious sunrises and sunsets, as well as the magical light-ups on different infrastructures at night. Sometimes there will be special illuminations on the skyscrapers for certain celebrations. You will never be tired of running this route!

Q: Where is your starting point for this route?

Joanne: I like to start my run from the East Coast Park B1 carpark, from where it is 3km to Gardens By the Bay East. The total distance will be 19km. The fresh air and greenery at East Coast Park is a good kickstart for your senses, especially for a morning run. 

Q: What are some of the notable sights and landmarks on this route? 

Joanne: The path from the B1 carpark towards the Green Bridge will lead us to the new Keppel Marina East Desalination Plant, which has a lush green rooftop garden. This place is similar to Marina Barrage’s rooftop garden. As it is not easily accessible via public transport, it is not crowded most of the time. From there, run towards Bay East Bridge and Bay East Garden which offers stunning views of our city skyline.

Turn left and follow the footpath towards Marina Barrage and Gardens by the Bay. The footpath and cycling paths here can be very crowded, especially in the evenings and on weekends, so do be extra careful on this stretch of park connector – from the Bay East Gardens to Marina Barrage and Gardens by the Bay. 

You can choose to turn left and run around Gardens by the Bay area to see the Supertrees and lakes. After passing the tall vertical beams at the Dome, you will come to the fascinating Helix Bridge which also offers a fantastic view of the bay and Singapore Flyer. This bridge is illuminated by a series of twinkling lights at night which makes for a  wonderful experience when you run through it. 

Q: What can we expect after Gardens by the Bay?

Joanne: Running on, you will be greeted by the gigantic ArtScience Museum building which is shaped like a lotus with 10 irregular petals or fingers! On the ground floor of the building and below the museum is a big pond which is always full of pretty pink and purple blooming lotus. 

After running past MBS, you can see the new Apple Store which looks like a huge iridescent ball floating on the water. Many people also like to take photos on the Giant Chair and DREAM bench which are along the way and near to Red Dot Design Museum. The panoramic, waterfront view of our financial district with the tall commercial skyscrapers is really breathtaking!

Running with the waters always on your right, you will pass by Customs House that has some big and cool sailboats in front. Further down are Fullerton Bay Hotel and Clifford Pier. Do watch out for cars turning into the hotel entrance and lobby area. 

Run towards Merlion Park to see our iconic Merlion and the astounding Marina Bay view. Cross the Jubilee Bridge and run towards the Floating Platform and you will also see the magnificent Singapore Flyer towering above you and yellow-blue F1 track. 

Q: And after the Marina Bay area, where is the most scenic route to run?

Joanne: From there, follow the river and run to Kallang Riverside Park. You will get a good view of our Sports Hub and Indoor Stadium along the way. 

Kallang Riverside Park is a quiet and tranquil place to run as it is usually not crowded, and the path is wide with tall shady trees. Sometimes you can see dragon boat teams and canoeists practising on the river. The running path will lead you to Sports Hub. Run along the scenic Stadium Riverside walk before going across the aesthetic Tanjong Rhu suspension bridge and towards the 4-storey high Tanjong Rhu Lookout Tower. This tower offers amazing sunrise and sunset views of the Kallang Basin, the waterfront condominiums, CBD skyline, Sports Hub and Indoor Stadium. The breezy and therapeutic run along Tanjong Rhu Promenade will lead you along the water’s edge of Marina Reservoir and back to Bay East Garden to complete this scenic urban running loop. 

Some pointers for urban running

1. Always keep to the left side of the footpath unless overtaking. 

2. Try to run in single file or at most, in twos, so that you will not take up the whole of the path which can be quite narrow at times.

3. Watch out for children, cyclists, walkers and skaters who will be sharing the path/pavements. Some of them may not know the rules and will be on both sides of the path so we have to be extra careful, especially in the evenings and on weekends, to avoid any accidents. 

4. Be mindful of curbs, road humps, uneven pavements and stairs.

5. Look out for shoppers who may walk out of the malls and straight into your way.

6. Obey traffic rules and watch for cars along the driveway and hotel lobby.

7. There are some restaurants outside Marina Bay Sands and they have tables along the walkway. Be considerate and do not run too fast or too near to the diners and waiters around that area.

8. Do bring your mask along in case you need to enter the malls or other buildings to use the facilities.

9. Bring your own water bottle for convenience, even though there are water dispensers at some of the toilets along the route. 

10. Bring your phone and some cash for emergency use. You can use a running belt or a running vest to hold your essentials.

11. Even though most of our roads and pavements are quite well lit, sometimes the lights may be faulty or cyclists cannot see you clearly. You can clip a small flashing light to the back of your cap or clothing when you run in the early morning or at night.

12. For safety reasons, make sure your headphones or earbuds are not too loud so that you are more aware of your surroundings. Consider wearing just one earbud.

Check out Joanne’s recommendations for the most beautiful running routes in nature! If you’d like to meet other trainers and seasoned runners like Joanne, find out more about the SAFRA Running Club here.

Share your favourite running trails with us at magnsman@sph.com.sg!

Photos: Joanne Chew

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