Smart Hydration is Key

Are you ready for race day? We know you're all ready to go but first, you need to know all about race pack collection and race day - including how you can hack your race tee and make it your own! In our final episode, Riefa Istamar and Andreas Kansil of Pandara Sports share what's the must and must not to face your 10K.

It's important we run AND look our best at Women's 10K, but it's essential looking good doesn't get in the way of our run. With Instaperfect by Wardah, we talked about all you need to know about Instaperfect (and its super versatile use!) so you can get ready in speed and in style. It only takes a moment to put on and you will look your best while crossing the finish line.

Some loves running under the sun...and some others just want to stay out of it! Running under the sun can give you the vitamin D you need, but you also need to take care of your skin before and after your run. With Emina Cosmetics, we chatted about all things skincare - including how to prep your skin and how to handle chafing!

Don’t stress your muscles and not stretch it, your body loves and needs a good stretch because it's not an option, it is part of your core training - so much so, that you need to do it before and after you train. We talk to Gantarvelocity about what good pre- and post-run stretch is made of and what it does to your body, the benefit of many recovery methods (massage! rollers! swimming!), and what to do with those tight muscles!

Hydration is often skipped and overlooked during our run for the sake of convenience and better timing, but it is one of the most vital part to make your run better. With Riefa Istamar, we talked about what you should drink during your run, what overhydration and dehydration means to our body and all the smart tips to hydrate and still run your best.

Running doesn’t require only strong legs, but it is a head-to-toe workout that requires full-body strength and proper form. Because without the two, injury is inevitable. In this episode, we talked with Royal Sports Performance Center on why you need to top your run training with strength training, most common running injuries and how to avoid them and how to recover from sore muscles.

We run what we eat, sleep and drink so we better do it right! In preparation for Women’s 10K, we are debunking myths with Halo Fresh and Nutricare about all things nutrition, from the feared carbohydrate, the kind of nutrients your body really needs, how to practice mindful eating and of course the very good news: why you can still have your dessert.

To all first time 10K runners or anyone who hasn’t run a mile in years, this podcast is for you! Laila Munaf and Wilona Arieta chatted with Riefa Istamar, an avid runner who's helped numerous people to train properly as runner. We talk about the things you’ve been thinking and doubting about when you think about running a 10K and how to finish it well.

Are you trying to build running habit that sticks but it just feels sooo hard? Have we ever thought whether working out is a solution, compensation or an escape for you? What happens when we don't listen to our body? In our first episode, we invite you to dig deep with Sanggar Jiwa Bertumbuh, mental well-being facilitator and educator, about the mental preparation before you get moving so you can get healthy not just physically, but also mentally.