19 August Gardens By

The Bay East

HANDBOOK

#WeRuntheWorld | #ShapeRun

These 10 common boo-boos make running more tiring than ever.

SideStep theSe running miStakeS

1Wearing Worn-out ShoeSProper footwear is something many of us take for granted. One

of the most common mistakes is failing to realise that shoes will wear out based on how much you run in them, and not just how long you’ve owned them. Having said that, your build and the type of exercises you engage in matter too. The loss of cushioning plus wear and tear of the soles can make running more tedious or worse, lead to injuries. According to Dr Ben Tan, author of Run for Your Life!: the Complete Marathon Guide, you should change your shoes when they have covered around 800km, or every six to 12 months.

2 Starting off too quickly Pacing yourself is important, especially when it comes to

long-distance running. It is tempting to go fast at the start of your run when your legs are fresh. But by doing so, you will burn out quickly and have barely enough energy to complete your last few kilometres. Start your run at a slow and comfortable pace before picking up speed. You may need a couple of sessions to find the pace that suits you best.

3 adopting the Wrong running formPay attention to the way you

swing your arms. They should be around waist level and bent at 90 degrees. Swing your arms back and forth rather than side to side, while keeping your posture upright. It may be tempting to slouch when fatigue sets in, but that only will lead to tension in your neck, shoulders and back, making it even more dreadful to run.

While running is energy-zapping, it shouldn’t leave you worn out all the time. Watch out for these common mistakes.

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4 loSing control When you go doWnhill Taking a breather at the

downslope? It could be bad news for your knees and joints. People often have the tendency to lean forward too much and overstride when they are going downhill. The impact from overstriding places tremendous stress on your knees, hips and ankles. Try leaning forward just slightly and taking short and quick strides, keeping your pace as consistent as possible.

5 Wearing the Wrong clotheSGet comfortable in your

running outfit by dressing for the weather. For Singapore’s temperature, choose lightweight and breathable materials that are designed to wick moisture away from your body. A regular cotton tee will trap heat and sweat, which makes you feel uncomfortable. And when it comes to sports bras, 80 per cent of women are wearing the wrong size, says Dr Tan. As sizing varies across brands, it’s best to try on one size up and down your

regular sizing, to be sure. The rule of thumb: You should be able to slide two fingers under each strap and one finger under the base band on each side. Ensure that the bra isn’t wrinkled anywhere or cutting into your skin. Hop around on the spot to make sure you feel supported - the bra shouldn’t ride up or twist around.

6 Skipping reSt dayS More isn’t necessarily better when it comes to running. If

you’ve signed up for multiple races and make yourself train every day, that may drain you and impede your progress. You may also find your interest in running start to wane. Suddenly, running becomes a chore. Your body requires ample rest to perform better. Give it time to recover to prevent common overuse running injuries like shin splints. A general guideline for beginners is to start running thrice a week. More seasoned runners can run five to six times a week. On non-running days, consider doing low-impact cross-training exercises such as swimming or cycling. Alternatively, hit the gym for some resistance training and core strengthening.

7 eating too little or too muchWhat you eat before and after

your run can have a huge impact on your performance and recovery. You need fuel to keep your legs moving, so it’s not a good idea to run on an empty stomach. But running before your food has completely digested may cause you to feel sluggish. It’s best to have a balanced meal containing carbs, protein and healthy fats three to four hours before a run. A quick recovery snack post-run is also important to replenish your energy levels and facilitate muscle repair and recovery.

8 Sitting doWn right after runningDon’t forget to cool down

properly after your run. You can also engage in foam rolling exercises to ease the tension in your muscles for quicker recovery. Many of us are guilty of plonking ourselves down on a chair after a long run. This will cause your muscles to stiffen, and you may find your legs aching for days after, hindering your performance at the next run.

9 liStening to an ineffective playliStYes, your choice of music

matters when it comes to your runs. A study by the British Association of Sport and Exercise Sciences suggests that music with motivational qualities can improve physical and psychological performance by 15 per cent. Music is also able to reduce your perception of fatigue, and stimulate better performance. If your tunes aren’t spurring you on, it’s time to find a new playlist.

10 failing to SWitch thingS upRunning can be extremely

tiring if you aren’t enjoying yourself. Alternate between different types of runs like slow, recovery runs and fartleks to ensure your training is varied and stays exciting. Another great way to make running less dreary is to find new trails to explore. You can even ask a buddy along! Running will feel much more effortless when you are having a good time. TE

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s k e c h e r s s p e c i a l

DRESS FOR SUCCESSCrush your fitness goals in style with the perfect outfit from Skechers.

It has been proven that what you wear can influence your performance – whether at work or at a job interview

– and the same goes for your exercise routines. Choosing the right workout wear is the first step to achieving your fitness goals. You should be thinking about how comfortable the material is, what kind of support is given and how versatile it can be. From quality sports bras and gorgeous printed leggings, to running shoes and lightweight trainers, the wide variety of shoes and apparel at Skechers will please any fitness buff, no matter what your favourite sweat sessions are.

With these basics, bring fitness and wellness back into your life – starting with low-impact walking, stretching, and maybe clocking those 10,000 steps? FOOTWEAR Skechers Women’s YOU by Skechers ($109)●This stylish footwear ticks all the right boxes for a pair of walking shoes. Quick and easy to slip on, the soft woven knit fabric and stretchy collar offer both comfort and flexibility, plus optimal support that you’ll need for long distances. SPORTS BRA Skechers Women’s Sports Bra ($49)●The dreamlike marbled print adds an elegant touch to this sporty number, while the stretchy fabric and chafe-free design gives maximum range of motion. With removable bra cups, you’ll be able to adjust the level of support that your girls need. BOTTOM Skechers Women’s Marbled Print Legging ($59)●Made of quick-drying fabric, this matching pair of high-waisted capris with an elastic waistband allows you to bend, twist and stretch your quads, hamstrings and hip flexors with ease. OUTERWEAR Skechers Women’s Hooded Jacket ($69)● Lightweight and water-resistant, this full-zip translucent jacket is ideal for braving the elements. The functional side pockets are perfect for storing essentials.

To sTarT an acTive lifesTyle

s k e c h e r s s p e c i a l

Beat the heat in comfy wear, whether you’re doing hill sprints, or training on the track.

FOOTWEAR Skechers Women’s GoRun Ride 7 Running Shoes ($139)● Ideal for both short- and long-distance runs, these legendary shoes boast ultra-lightweight and well-cushioned midsoles for cloud-like treads. Plus, the knit uppers offer great flexibility without discounting on stability.

TOP Skechers Women’s Short Sleeve Tee Shirt ($45)● In a relaxed fit, this colour block dip hem tee is made with a soft material for high breathability.

BOTTOM Skechers Women’s Running Shorts ($49)●A staple for runners at any level, this pair sports an elasticised waist with an adjustable drawcord and a curved hem to allow a full range of motion. Its reflective details make it a solid choice for night runs.

To run your firsT maraThon

s k e c h e r s s p e c i a l

This chic athleisure look will turn heads at the gym as you go back-to-back on the stairclimber, stationary bike and rowing machine – the ultimate test of endurance. FOOTWEAR Skechers Women’s GoRun Mojo Running Shoes ($109)●This light, versatile and durable pair will be your best friend in the gym as you hop from the treadmill to the elliptical machine. Besides great traction, the insoles provide plenty of shock absorption to protect your feet, ankles and knees from any impact.

TOP Skechers Women’s Running Cropped Top ($49)●Move freely in this racerback with next-to-skin comfort, high stretchability and optimal ventilation – everything you’ll want for workouts that require tons of movement. It comes with removable bra cups for adjustable support. Bonus points to the ruched midsection that accentuates the waistline while concealing any bulges.

BOTTOM Skechers Women’s Ripped Leggings ($55)●The breathable laser-cut details on the front of these 7/8 leggings add a stylish touch – perfect for gym-to-brunch days. OUTERWEAR Skechers Women’s Cropped Hoodie ($59)● For a sportier look, layer your outfit with this light jacket featuring mesh details. The awesome ventilation will keep you cool during the sweatiest workouts but warm enough in freezing gyms.

To be a cardio supersTar

s k e c h e r s s p e c i a l

Feel the difference in your running after doing these deep stretching yoga poses.

stretch it out

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If you run regularly, doing some form of stretching or yoga between your training sessions is a good idea.

iBut not just any kind of stretching – focus on your quads, glutes, iT bands (iliotibial bands), hamstrings and hip flexors, as these muscles can get quite tight from running. Stretching helps to release the built-up tension, unlock mobility in your joints, and improve flexibility, which gives you a bigger and easier range of motion. Look forward to that light, limitless feeling with every stride.

For your cross-training days and post-run stretching, True Yoga instructor Rohit Mistry shares the most effective yoga poses to do. He even provides modifications for each move, so no matter how stiff you are, you will be able to get a good stretch.

the planDo each pose twice, in any order. if any move feels too intense, go for the scale-down option. remember to breathe normally throughout.

half shoe lace poseTargets hamstringsSit in upright position. Cross left leg over right, supporting left knee with hands. Hold for 30 to 60 seconds. Switch sides.

1 scale down

Sit on yoga block while doing the move.

3

front lungeTargets hip flexors, quadriceps, hamstrings and lower backin standing position, take a big step forward with right leg. Bend right knee at about 90 degrees so knee is directly above ankle. Left leg should be straightened, heel pointing up. Keep body upright. Hold for 30 to 60 seconds. Switch sides.

scale downLower back knee to ground, heel pointing up.

4

full shoe lace poseTargets glutes and IT bands

Sit in upright position, legs crossed. Cross left knee over right, so left knee is directly above right knee. Hold for 30 to

60 seconds. Switch sides.

scale downSit on yoga block while doing the move.

2

half saddle poseTargets quadricepsin seated position, straighten left leg in front of you. Bend right knee and let right foot rest beside hip, heel facing up. Lie down and extend arms overhead. Hold for 30 to 60 seconds. Switch sides.

scale downPlace yoga block under the bent knee to reduce the stretching intensity.

figure four poseTargets glutes and IT bandsLie on back and bend both knees, feet off ground. Cross left ankle over right knee. Hold right knee and bring it as close to your chest as possible without arching back. Hold for 30 to 60 seconds. Switch sides.

scale downRest supporting foot on ground.

standing separate leg stretching poseTargets quadriceps and hamstringsStand with feet wider than shoulder-width apart, toes pointing forward. Keeping back straight, fold forward and let fingers or palms touch the mat. avoid bending knees. Hold for 30 to 60 seconds.

scale downif fingers can’t touch the mat without bending knees, use yoga block for support.

King arthur poseTargets quadriceps, hip flexors

and deep core musclesBring left knee in front of wall, right knee bent at 90 degrees in front of you. adjust left shin

so it rests against the wall, toes pointing up. Look straight

ahead. Hold for 30 to 60 seconds. Switch sides.

scale downif this stretch feels too intense,

move one step away from the wall.

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- Please note that the programme and �ag-off timings are subject to changes.

All runners are encouraged to be at the start arch 30 minutes before �ag-off time. Runners who do not start before their respective category’s pen close times will be disquali�ed, and for safety reasons, may not be allowed to run. Runners must wear their allocated race bib and shoe tag at all times to be allowed into the race pen.

Runners competing for top prizes must start in the FIRST WAVE of their respective categories and assemble at the front of the start pen. All results and rankings will be based on “Gun Time”. “Net Time” will be available on SHAPE Run’s website within 5 working days after the race.

Race Information

Race ProgrammeTime5.15am

6.15am

6.35am

6.45am

6.53am

6.55am

7.00am

7.05am

7.15am

7.23am

7.45am

8.15am

8.30am

9.00am

9.15am

10.30am

Bag Deposit Counter Opens

10KM Competitive Start Pen Opens

Warm up for 10KM Runners

Flag-off for 10KM Competitive (Wave 1)

Flag-off for 10KM Competitive (Wave 2)

10KM Competitive Start Pen Closes

5KM Competitive & Squad Relay Start Pen Opens

Warm up for 5KM Runners

Flag-off for 5KM Competitive & Squad Relay (Wave 1)

Flag-off for 5KM Competitive & Squad Relay (Wave 2 )

5KM Competitive Start Pen Closes

Post Run Workout by True Fitness

Flag-off for 1.8KM Family Run

Prize Presentation (Top 3 Winners of 10KM & 5KM)

Prize Presentation (Top 3 Teams of Squad Relay)

End of Event

Programme

Date: 19 August 2018, Sunday

Venue: Gardens by the Bay East, 11 Rhu Cross, Singapore 437440

LocationAng Mo Kio MRT

Bedok MRT

Bishan MRT

Boon Lay MRT

Choa Chu Kang MRT

Jurong East MRT

Punggol MRT

Sengkang MRT

Tampines MRT

Tiong Bahru MRT

Woodlands MRT

Yishun MRT

Exit B

Exit A

Exit B/C

Exit B

Exit B

Exit B

Exit D

Exit D

Exit B

Exit A

Exit C

Exit C

5.15am

5.30am

5.15am

5.15am

5.15am

5.15am

5.15am

5.30am

5.15am

5.30am

5.15am

5.15am

Pick Up Point Pick Up TimingList of selected MRT stations:

Reporting And Assembly for Squad Relay

Getting There

Report By Squad Relay Reporting Venue Squad Flag-off

7.00am

7.10am

Team Member [A]

Team Member [B]

Transition Area

Transition Area 7.15am

7.20am Team Member [C] Transition Area

• By Chartered Bus

One-way chartered bus services are available for runners from various locations island-wide. Each bus ticket costs $7 per person, and must be purchased online prior to boarding. Each location is limited to only one departure time.

Terms and Conditions applies. Pick-up points subject to change.

All Squad Relay runners must report at the Transition Area before the race �ag-off as per the timings indicated below. Each team member will run a distance of 5KM individually and separately. The �rst runner will pass the wrist tag at the Transition Area to the second runner, who will then pass on the wrist tag to the third runner after they each completed 5KM. The relay is completed once the third runner �nishes her 5KM and crosses the �nish line. Please note that there will be an additional distance of est. 150 metres for every relay runner during the transition.

Please take note that any team with latecomers will be disquali�ed.

Complimentary Shuttle Service

• By Public Bus Service

Bus Service 11 or 158 – First Operating Bus 6.00am:Alight at Opp Coasta Rhu Condo (Bus Stop No. 90079). Walk along Rhu Cross road towards Gardens by the Bay East; Shape Run event site will be on the right under a �yover bridge before Marina Bay Golf Course.

• By Car/Taxi

Runners are advised to take public transport or shuttle bus service as the carpark lots around the event site are limited.

Car/Taxi drop off point is Gardens by the Bay East, Visitor Centre.

You may make your own transport arrangements by contacting the various taxi operators in Singapore.

• Comfort & CityCab – 6552 1111 • Premier Taxis – 6363 6888 • Prime Taxi – 6778 0808• SMRT Taxi – 6555 8888• Trans-Cab Services – 6555 3333

• By Train – Via Circle Line

Alight at Stadium MRT and take Exit A. Walk towards Sportshub Library and turn left to reach the back of Singapore Indoor Stadium and cross the Tanjong Rhu Suspension Bridge. After crossing the bridge, turn right and continue walking along the footpath towards the Coasta Rhu Condo; event site will be on the left.

Complimentary shuttle service is provided to all runners, which starts from 7.30am to 11.30am on race day. The shuttle service will bring you to the event site, and back to the Stadium MRT Station (Circle Line, CC6) within the stipulated timing.

Please use Exit B from the Stadium MRT Station, and head towards the taxi stand, where the pick-up point is.If you have a stroller for your child, kindly fold it up and carry it to board the bus.

Display your race bib clearly on the front of your race apparel at all times during the race. The race bib is strictly non-transferable. Runners found doing so will be disquali�ed. Please indicate your emergency contact details, medical conditions (if any) and allergies (if any) on the reverse side of your race bib. Do not alter, modify, fold or crumple the race bib.

Race Bib Instructions

PacersThe 10KM pacers are grouped according to their pace times and are easily ideniti�ed by their coloured helium balloons! Join the group that runs at your desired pace time! Look to them for inspiration and motivation!

There will be a bag deposit counter near the start point. Runners are advised to carry minimal essentials for the race. Bag deposit will be available from 5.15am to 11.00am on race day.

The Organiser will not be responsible for any loss or damage, personal or otherwise, to the belongings and items deposited. The Organiser also reserves the right to check any items or bag deposited.

Bag Deposit

70 mins Pacers60 min Pacers60 mins Pacers 80 mins Pacers

Pacer Colour Group

60 mins

70 mins

80 mins

ROSE

YELLOW

LIGHT GREEN

Pacer Group Balloon Colour

Medical & SafetyRunners are strongly advised to run on designated route throughout the entire race. Pets, bicycles, in-line skates, push carts, shoes with built-in or attached rollers and any other wheel-run objects are NOT allowed on the course other than of�cial race and medical vehicles. Prams are only allowed for 1.8KM Family Run.

Inclement WeatherIn the event of inclement weather, Organiser reserves the right to delay the commencement of the race. Should the inclement weather persist after delay, the Organiser reserves the right to cancel the race without any refund.

General InformationWhilst every reasonable precaution will be taken by the Organiser to ensure the Runners’ safety. Runners run at their own risk and the Organiser will not be responsible or held liable for any loss or damage, personal or otherwise, injury or death, howsoever arising during participation of the race.

Prizes & ResultsElectronic Certi�cate with “Net Time” will be provided to runners on SHAPE Run’s website within 14 working days after the race.

Names of individual winners and winning teams shall be displayed on results board at the information booth. Any disputes or appeals must be made on-the-spot within 10 minutes from the time the results are displayed. A non-refundable S$50 admin fee will be charged per appeal.

Winners must produce their identi�cation cards and bibs when collecting the prizes. All prizes must be collected by 11.00am on day of run otherwise they will be forfeited. Runners must be present to claim their prizes during the prize presentation, failing which the prizes will be forfeited.

Lost & FoundIf you have lost or found an item, please approach the Information Booth. At the end of the event, found items will be transported to the Race Organiser’s of�ce. If you have lost an item, it is your responsibility to contact the Race Organiser at events@esprimo.com.sg or +65 6281 8069 with a description of the lost item. Uncollected items will be discarded one month after the event date.

Running Etiquette• Directional signage and marshals are placed along the route to guide you. Please keep to the left if you are intending to stop or slow down so as to allow faster runners

to overtake.

• Do not walk in groups to avoid obstructing other runners.

• There should be no pushing or jostling during the run.

• Running with pets is strictly not allowed.

• Male Runners – apart from 1.8KM Family Run, are strictly not allowed.

PAssion Wave Building

PAssion Wave Building

Marina B

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START GATE

5KM TRANSITION AREA

LEGEND

AWA Baggage Deposit Stage

Skechers Command Start Gate

Kellogg’s Volunteer Start Gantry

VIP KOSE Cosmeport Flag-O� Stage

Hydration YOUC1000 Visitor’s Centre

Information True Fitness Portable Toilets

Medical

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EVENT SITE MAP

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SPONSORS

MAIN SPONSORCO-PRESENTER

ORGANISER IN SUPPORT OF SPORTS PROMOTION

OFFICIAL PARTNERS

OFFICIAL BAG DESIGNER OFFICIAL SHOWER FOAM OFFICIAL RADIO STATIONOFFICIAL CONTACT LENS

OFFICIAL DRINKING WATER

OFFICIAL RACE PACK COLLECTION VENUE

OFFICIAL SUNSCREEN OFFICIAL TRAINING PARTNER OFFICIAL FITNESS PARTNER OFFICIAL ISOTONIC DRINK