S G R U N N E R S . C O M – Singapore's First Online Running Community

Nutrition during the marathon is important. You need to have a plan. If you have a plan, stick by it throughout the race. There are three types of nutrition needs during a race. They are Fluid, Fuel and Electrolytes. Each individual runner require different sets of quantity on fluid, fuel and electrolytes. There are a [...]

Read the full story

Marathon running gets energy through aerobic metabolism that uses oxygen to convert carbohydrates, fats and protein into energy which is called ATP (Adenosine Triphosphate). Energy density of fat is 9 kilocalories per gram, carbohydrate and protein is 4 kilocalories per gram. Although fats has more energy density, it requires a lot more effort to convert [...]

Read the full story

Kami’s talk was exploding with facts and tips galore.  One of the questions she sought to answer was why women consistently perform amongst the top runners in Ultra running and how we can learn from it. There have been many theories brandished about: Women can use fat as fuel easier than men can Size Difference [...]

Read the full story

Start your run fueled and hydrated. A great pre-run food is porridge or muesli bar. Most people find that a meal will take 2 – 3 hours to digest before they can run.

Read the full story

During the blessed month of Ramadan, Muslims all over the world abstain from food, drink, and other physical needs during the daylight hours. As a time to purify the soul, refocus attention on God, and practice self-sacrifice, Ramadan is much more than just not eating and drinking.

Read the full story

Introduction Muscle glycogen provides a key fuel for training and racing a marathon. The term “hitting the wall” is really referring to the overwhelming fatigue that an athlete experiences at a later part of an event when muscle glycogen stores are depleted. Hence, carbohydrate (CHO) loading can enhance endurance/marathon performance by allowing the competitor to [...]

Read the full story