10KM VIRTUAL WALK and RUN 2021 PRE-EVENT BRIEFING 28 May 2021 SHARING by ACTIVESG (PRESENTER: KEVIN) TIPS to WALK and RUN SAFELY

10KM VIRTUAL WALK AND RUN 2021 PRE-EVENT BRIEFING 28 May 2021 SHARING BY ACTIVESG (PRESENTER: KEVIN) TIPS TO WALK AND RUN SAFELY

Consider having a light carbohydrate meal.

Bananas are great pre-race foods.

Have a low-fat, high-carbohydrate and low-fibre meal, drink 500 to 700 ml of fluid about three hours before the activity to prevent any indigestion, fatigue or stomach discomfort whilst running.

Avoid heavy meals the day before the race and only eat familiar foods on the day itself.

Information powered by Foods to avoid

• Deep fried foods, foods high in saturated fats (red meat, processed foods like bacon, sausages and pastries). • Avoid dairy products (milk, cheese, yoghurt) on race day if you have a history of gastrointestinal problems.

Information powered by Fuel up after finishing walk or run

Within one hour after activities, grab a carbohydrate-rich snack example: banana, sandwich, red bean bun, energy bar Hydrate with sport drinks or water after a jog.

Isotonic drinks are preferred as they contain similar concentration of salts and sugar as the human body.

Avoid alcohol in the 24 hours following a race, as it promotes dehydration.

Within two to three hours after activities, have a balanced meal comprising a lean protein (fish, chicken), carbohydrates (rice, pasta, potatoes) and good fats (avocados, nut butter).

Information powered by Warm Up before walking or running

Benefits of a Dynamic Warm Up

•Gradually increases heart rate and core temperature before the actual work out, allowing the athlete to immediately begin high intensity training

•Increases balance, stability and long term flexibility

•Smaller muscles are trained through regular dynamic warm ups, improving overall conditioning

Information powered by Cooling Down is COOL…

Cool down exercises are needed to help loosen the muscles as exercising tenses them up, and it is also needed to help the heart come to a stop naturally.

Information powered by VIRTUAL WALK AND RUN 2021 BRIEFING PARTICIPATING PERIOD

DATE: 5 June 2021 to 20 June 2021

TIME: 0000HR TO 2359HR EVENT ROUTE EVENT ROUTE WOODGROVE ESTATE - OVERVIEW EVENT ROUTE WOODGROVE ESTATE - OVERVIEW BOUNDARY WOODGROVE ESTATE – ZONE 1, 2 & 4 BOUNDARY WOODGROVE ESTATE – ZONE 3, 5 & 6 BOUNDARY WOODGROVE ESTATE – ZONE 7 & 8 BOUNDARY WOODGROVE ESTATE – ZONE 9 & 10 BOUNDARY WOODGROVE ESTATE - NC

NC APPS TO USE EXAMPLE OF SOME RECOMMENDED APPS

IOS APP STORE ANDROID –PLAY STORE

STRAVA: RUN & RIDE TRAINING STRAVA TRACKER: RECORD RUNNING, CYCLING & SWIMMING

RUNKEEPER-DISTANCE RUN TRACKER RUNKEEPER-DISTANCE RUN TRACKER

ADIDAS RUNNING APP – ADIDAS RUNTASTIC RUNNING APP YOUR SPORTS & RUN TRACKER SAMPLE SCREENSHOT RESULT – FROM APP

Sample – Sample – Sample – STRAVA App Runkeeper App ADIDAS App SCREENSHOT RESULT - APP SAMPLE

Can submit 1 screenshot (10km – with 1 map) or (collage into 4 screenshot – total 10km with 4 route map) STEP-BY-STEP SUBMISSION SUBMISSION

STEP 1: Retrieve the confirmation email that you had received earlier on during registration

STEP 2: Click the link: www.go.gov.sg/wg10submission

STEP 3: Upon entering the FORMSG page, fill up all the necessary fills in the form – Full Name, Mobile number, email address, Block, Unit no, Postal code (As per registration details) & tick both the declaration box

STEP 4: Attached screenshot of your walk / run - Take note that the screenshot have to show the following: Date/Time, Distance, Map

STEP 5: upload and submit your screenshot SUBMISSION – FORMSG

Click on the link SUBMISSION – FORMSG

Key in your name as per your registration; note that this will appear on your e- certificate

Key in your mobile number and verify via OTP

Key in your email address to receive information on collection details and e- certificate SUBMISSION – FORMSG

Key in your Block, Unit no. and postal code

Checked the 2 boxes for declaration SUBMISSION – FORMSG

Upload the screenshot of your walk / run result in your apps

* You can submit up to 4 screenshot (accumulated to at least 10km walk/run result*

Click the submit button to submit your result FINISHER ENTITLEMENT FINISHER ENTITLEMENT Collection Details: End July 2021 – Early Aug 2021

E-Certificate Finisher T-Shirt Sports Towel Water Bottle

Picture is for illustration purposes only. FAQS FREQUENTLY ASKED QUESTIONS Registration 1. What is a virtual walk & run? a. A virtual walk & run is basically a race that you can complete at your own pace and time.

2. How many race categories are there? a. There is only a 10km category for this Virtual Walk and Run.

3. Can I use a treadmill to clock in the required distance? a. Running on a treadmill or using any other equipments such as scooter, bike and/or motorised equipment is strictly prohibited.

4. Can I choose where to complete the 10 kilometre? a. The route MUST be strictly within the Woodgrove estate. FREQUENTLY ASKED QUESTIONS

5. Do I get a refund if I am unable to participate or complete the distance? a. No. All registrations are non-refundable.

6. Can I transfer my race entry to someone else? a. All registrations are strictly non-transferable. FREQUENTLY ASKED QUESTIONS

The Walk & Run Mechanics 1. What is the participating period? a. The participating period is from 5th June 2021 @ 00:00hrs to 20th June 2021 @ 23:59hrs.

2. What are the details required for my submission? Please ensure that the following details are submitted: a. Date & Time of your activity (must within the participating period) b. Distance clocked c. The Walk/Run route mapping for your activity (must be within Woodgrove estate)

3. Do I have to complete the entire distance in one go? a. No. You can either run the entire distance in one session or accumulate up to a maximum of 4 combined sessions. FREQUENTLY ASKED QUESTIONS

4. What are the running apps allowed for submission? a. You may use your preferred running app (e.g. Garmin, Strava, Run Keeper, and others) to record your distance during the participating period and upload the screenshots via the web-link provided in the confirmation email.

5. What do I do if I have already followed the instructions above but the App still does not track my run accurately? a. Please contact the App developer for further advise. FREQUENTLY ASKED QUESTIONS ENTITLEMENT 1. How do I collect the entitlements? a. The organiser will advise you on the collection details after the end of participating period. b. You must bring along the following for verification purposes: 1. Photo Identity Card (e.g. NRIC) or Passport 2. Collection Confirmation Email c. If you are feeling unwell, please stay home and authorise a representative to collect the entitlements on your behalf.

2. Are there any delivery options available? a. We regret to inform that there are no options for delivery. b. You may authorise a representative to collect on your behalf, the representative must bring along the following for verification purposes: 1. Letter of authorisation 2. A copy collection confirmation email 3. Representative’s photo identity card (e.g. NRIC) or Passport FOR MORE INFORMATION ABOUT OUR WOODGROVE 10TH ANNIVERSARY UPCOMING EVENT,

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