We talk about maintaining fitness on the road with Eddie Chang, RunConcierge at The Westin Singapore.

Head of the hotel’s MoveWell department, which runs the property’s popular RunWestin programme in the Lion City, Eddie has extensive experience working in the city’s fitness industry and remains an avid runner who’s always looking for new routes on which to explore Singapore.

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Tell us what excites you most about taking on this unique role.

Westin is a global hospitality brand that lives by its Six Pillars of Well-being: Sleep Well, Eat Well, Move Well, Feel Well, Work Well, and Play Well. RunWestin is part of the Move Well brand programme where a Run Concierge takes guests on guided scenic runs around the hotel. As running is my passion, I was very glad to be among the first RunWestin Run Concierges in Asia. My passion has motivated me greatly and allowed me to meet different people from all walks of life and the greatest achievement for me is guiding them to run better and more effectively.

The runWESTIN Concierge concept is a dream job for many runners. Can you describe what your day-to-day responsibilities look like and how you assist guests with their running goals?

The guided runs are three times a week on Tuesdays and Thursdays at 6:30 am and 7 am on Sundays. The typical distance is about 5 km and 8 km but if the guests are feeling good, we can go for longer runs. During these guided runs, I like to find out the fitness goals of my guests and their running style and I will tailor the run accordingly. I also like to share running tips with my guests to help them run better. My other daily duties include managing the wellness floor on Level 35 – WestinWORKOUT Fitness Studio, outdoor infinity pool, and Heavenly Spa by WestinTM.

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With over 14 years of experience and more than 20 full marathons completed, how did your passion for running begin, and what keeps you motivated to continue competing and improving?

Running used to be the foundation of my training program when I was playing football for a local football league. I taught myself to train better with a structured training program that eventually helped me to achieve my desired level of fitness endurance as well as my daily goal. I have done many races over the years and my learning journey varies from good and bad races experience. Through my experience, I learnt that it is important to construct a well-balanced training plan along with sufficient nutrition and rest in order to minimise injury during training. Every workout and race is a restart, reset and refocus for me, and it keeps me motivated to continue what I have been doing.

You’ve coached over 300 students in running. What is the most rewarding aspect of helping others achieve their running goals, and how do you tailor your coaching to suit each individual’s needs?

Running can be a challenge or an easy task for beginner runners. The training needs to work for them by unlocking their mindsets and potential, making them believe that they can do it. The goals of such training programmes are typically time-based or distance-based. Small goals are the building blocks to help people sustain their running routine and be focused and consistent to progress to the next level. Running is a motivating sport where the energy drives every runner to do a good run. For non-regular runners to be able to complete a 5KM, 10KM or 21KM run is already a big achievement for them. This also inspires others to want to join as well.

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As a seasoned runner, what has been your most memorable race, and why did it stand out to you?

My most memorable race would be the Tokyo Marathon in 2012, which was my personal best as well. The whole vibe of the race – from the race pack collection to the actual race day – was very positive and energetic. The atmosphere of the race was fantastic as there were music and people cheering us on from the start of the race until the finishing line. You’d never feel alone as the energy was high and I kept hearing people shout “gambatte” throughout the race and it was especially energetic and loud at the finishing line. Supporters along the race also offered unique local snacks and food for the runners. The baggage collection was also very efficient as the crew already had my belongings ready for me to collect when I crossed the finishing line.

How do you incorporate the unique characteristics of Singapore into your guided runs? Are there any particular routes or local sights that you enjoy sharing with guests?

Our guided runs are an alternate way to explore the city so I like to take guests on runs that pass by iconic landmarks like Marina Bayfront Promenade, Gardens by the Bay, Marina Barrage, and the Singapore River. Routes include the 5 km Supertree Garden route, which course covers Marina Bayfront, the Art Science Museum, the Helix Bridge, DragonFly Lake, and Supertree Gardens by the Bay; and the  8 km Marina Barrage Rooftop Green Sunrise run, which also covers the Flower Dome & Cloud Forest, and Marina Barrage Rooftop Green.

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What are some of the common challenges that guests face when it comes to running in a new city, and how do you help them overcome those challenges?

Some of the common challenges include time zone differences and Singapore’s humid weather. I encourage guests to sleep and rest well for the first 24 hours in order to let the body acclimatise to different time zones, before going on their fitness routine. At The Westin Singapore, all guest rooms are equipped with the next-generation Heavenly Bed and Sleep Well Lavender Balm that promotes deep slumber. Once the guests feel well rested, they can rise early and join me for a morning 5 km run to get some fresh air outdoors and shake off remaining jetlag. Nothing beats rising early for a run to Marina Bay to catch the sunrise!

Many people struggle to maintain their fitness routines while travelling. How does runWESTIN support guests in staying active while they’re away from home?

As part of our Move Well brand activation, we provide a host of wellness activities to help guests maintain their fitness on the go. These include the RunWestin programme and concierge, yoga classes in partnership with PURE Yoga, WestinWORKOUT Gear Lending, Bala Sculpt & Flow kits for full-body workout essentials; and Hyperice Recovery & Recharge kits for users looking to release muscle tension and recover post-workout. There’s also the WestinWORKOUT Room Powered by Technogym, boasting state-of-the-art fitness equipment by Technogym, including a Technogym bike integrated with a full library of on-demand classes and entertainment options.

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As someone with extensive knowledge in sports education and fitness, what are your top tips for travellers who want to keep up their fitness routines on the road?

Train well, eat well, and recover well. Body weight exercise is a good workout routine. Or consider bringing along a skipping rope to boost the cardio training or a resistance band to empower your strength training and regain better mobility movement. Some recovery stretching and easy yoga practice help you stay relaxed and energized. Avoid overeating but eat moderate meals with a good combination of protein and complex carbohydrates and hydrate regularly for the day. And go easy on alcoholic beverages!

For beginner runners who may feel intimidated by the idea of running while travelling, what advice would you give to help them get started?

Start with an easy walk of 3 km to 5 km – this is a good start. Then add in time-based or distance-based goals, this is the typical process for beginner runners to get started. One easy routine I would recommend is to start a 15-minute run program on the treadmill: Run for two minutes at a moderate pace followed by a one-minute walk, and repeat this process five times. You can progressively increase to 20 minutes or 30 minutes and eventually do a 60-minute workout run. This will help beginners to build a better fitness foundation and they’ll eventually be able to do a 3 km or 5 km outdoor run.

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What’s your go-to warm-up or stretching routine to prepare for a long run, and how important is it for preventing injuries?

To prepare for a long run, you’d need to hydrate plenty and load your body with electrolyte drinks and fuel with an energy bar. The Hyperice massage gun is a great tool for pre-run warm-up as it helps to activate the running muscles such as the quadriceps, ITB, Hamstring, lower leg calves and glutes. I like to offer our guests to try the Hyperice massage gun to activate the running muscle before the guided run. Alternatively, we can also do dynamic warm-ups like stretching with run-specific movement drills such as hopping, jumping, lunges and calf raises.

Singapore’s weather and humidity are a huge challenge for many travellers. For runners to train well, it is important to hydrate plenty before and after the run, especially for post-run. Recovery drinks are essential and always refuel with good complex carbs to restore your body’s energy. Stretching is essential after a long run and the Hyperice massage gun is a great tool to ease off tension in the running muscle, especially the lower leg. Other recommended forms of recovery include using a foam roller for deeper stretch while swimming after runs helps to flush out the body’s lactic acid to relieve any sore muscles and these can all minimise the risk of injuries.

I’d also recommend the Muscle Recovery Massage at the Heavenly Spa by Westin. It is a deep tissue massage that targets the inner layer of the muscles by applying slow, deep strokes so it is perfect for post-workout recovery.

As someone who has worked in fitness club operations and has a background in sports education, how do you see the running and fitness landscape evolving, especially with more people focusing on wellness during their travels?

Over the years, I’ve noticed that more people are focusing more on wellness and fitness. Most jobs require people to travel frequently while some have very packed schedules that cause fatigue and their sleep schedules are badly affected due to different time zones. Many of our guests who are frequent travellers, maintain their fitness through gym workouts, practising yoga, or going on guided runs with me. Exercising is a good way to recharge the body. Staying hydrated and eating well helps build the body’s optimum energy while good sleep helps the body recover naturally.

The Westin Singapore also curated a Westin Wellness Weekend retreat to help guests reset intentions and find their balance. This 3D2N retreat that happens twice a year consists of a host of wellness and fitness activities for guests to experience different types of workouts from yoga to Pilates to HIIT to running. Other non-physical activities include mindful silent breakfast, and mental wellbeing talks by a certified psychologist.

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Have you noticed any particular running trends or fitness movements that are growing in popularity, especially among travellers?

There are many wellness and fitness apps in the market right now to allow people to access fitness content globally, at their own time. Most traveller use these apps to help them maintain their workout routine. I’ve noticed that more people are into running marathons, ultra-marathons, triathlons, etc, and these people would also travel to other regions to take part in different marathons for a different kind of experience while sightseeing. Running is an easy sport because you only need a set of good running shoes and apparel and a fitness tracker to track your mileage. Many seasoned runners are checking off world major marathons in Tokyo, Boston, London, Berlin, Chicago, and New York to earn the 6-star marathon medal.

I’ve also noticed the growth in CrossFit training groups, especially with the rising popularity of sporting events such as Hyrox where running is also a component in the competition. The running community has certainly expanded with the increase of CrossFitters.

You’ve accomplished so much as a runner and coach. What’s next for you in terms of your personal running goals? Any upcoming marathons or challenges you’re preparing for?

For 2024, I’ve already completed two half-marathons – one in Singapore and another in Koh Samui. The Westin Singapore is the Official Elite Hotel of Standard Chartered Singapore Marathon for the second year, and that will be my next marathon in December! I started my training in June to build my mileage and strength training. In order to have a good marathon, you’ll need to run at least three to four half-marathons to condition the body leading to the race day. On my off days, I follow my training plan which helps me to work on my endurance for long runs.

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