Name: Indra Syahfirul
Age: 30
Occupation: Prison Officer
Status: Married
Food: I like my breakfast to be light, just bread with coffee. For lunch and dinner, I try to stick to a balanced diet that includes some protein, some carbs and some vegetables and fruits.
I love cakes and desserts, so it’s a must to have that at least once a week with my wife. I believe that life is too short to be counting calories, but all food should still be consumed with moderation.
Exercise: I like to run for an hour at least three times a week. It is a form of therapy where I can be with my own thoughts and when I run, I’ll be having some deep thoughts about work and life, away from any distractions. I also do compound workouts like bench press and deadlifts on days when I am not running.
When you were younger, were you active in sports?
I used to compete in judo during my tertiary school years, and represented my school and club (Jagsport) in international competitions. I felt that judo shaped me to the person I am today. The sport instilled discipline in me, something that I still hold on to tightly, applying it to my work and lifestyle.
What did you get into as you got older?
I started running as I was about to finish my National Service (NS). I was overweight and wanted to shed some weight and build some fitness to prepare for the Prison Officer Course, which included passing my IPPT. My target was to achieve gold during the course. Running is also an affordable and simple sport where I can just go run around the block. I like that it requires minimal time and equipment investment, yet at the same time, it reaps many benefits. I tried cycling too, but it took too long to reap similar benefits to running.
You typically do one marathon a year.
I was introduced to other like-minded runners from the Singapore Prison Service at work. During our runs, they shared their experiences running world major marathons overseas, and that inspired me. So in December 2023, several of my friends asked me if I wanted to join an overseas marathon in Seoul, South Korea with them. By then, I was running longer runs (about 21-30km) every other weekend so I thought, “Why not?”.
It was a new experience as South Korea was much colder than Singapore (at 1 deg C), but it felt great when compared to running in tropical weather. During the shakeout run, I ran 5km and barely broke a sweat. I was aiming to make a sub-3:30 marathon, but a cramp hit me at 27km and I had to slow down significantly to manage the cramp. My final timing was 3 hours 43 minutes, and it was still a good result because four years ago, I would have never thought I would see myself complete a marathon.
What is it about marathons that you like that made you continue to sign up for?
I always thought that it was a mean feat to achieve. The fact that I can complete that distance shows how resilient I am. It is a way for me to check myself and ensure that I maintain my fitness. On another note, the fact that everyone supports one other during the race, regardless if you’re fast or slow, shows humanity at its best.
What led you to join the Singapore Prison Service?
In school, I think I was one of the more mischievous students. I had a teacher who believed in me and advised me on how to be a better person. Having such a figure during my formative years mattered greatly. I was inspired by him and I wanted to be part of other persons’ journey of change, one which Singapore Prison Service offers.
Describe your journey, first as a Correctional Unit Officer, then now as a Work Programme Officer.
Both postings have many similarities as I am still working closely with inmates. I always felt that I can be the one who creates the ripples of change in their lives, one that points them towards the right direction.
As a Work Programme Officer, I oversee the inmates that are learning new skills at the Yellow Ribbon Bakery. It is so fulfilling to see them being proud of their own baked goods.
Outside of work, I have met ex-inmates who have turned their life around, having stable jobs and being a contributing citizen. Knowing that makes me believe that I have done my part for Singapore and will continue doing so.
How does staying fit and healthy help you in your job?
My job involves a lot of security sweeps at the area – a lot of walking, a lot of time spent on my feet, and this also includes going up and down staircases. I also have to respond to any incidents quickly. Being fit and healthy ensures that my body and mind are sharp and ready to respond to such situations.
Have you gone through any adversities in life that made you change how you viewed life?
Once, I was pushing for better timings for my running. That was when I suffered a hip injury and I felt pain every time I ran. I was out from running for at least six months and afraid of becoming unfit and unhealthy. It was draining.
However, I decided to make better use of the free time to spend more time with my family. We went out for activities more and we grew even closer. This gave me a perspective that life isn’t more than just being fit, and to always remember those closest to you. They are the ones who supported me and eventually giving me the time to train after I recovered.
When did you feel the least confident about yourself?
I was about to complete my NS and I was overweight due to overeating. During NS, I had always achieved gold, and towards the end, not only was I at silver but I was also gaining back the weight that I lost initially.
I found the discipline to start running again to lose weight and keep fit. Eventually I manage to lose over 10kg and improve my IPPT 2.4 timing to 8:23 in 2021. Since then, I have managed to maintain about 9 minutes for IPPT.
Did you ever struggle with your body?
I always have trouble being satiated with food. I always overeat. I then find inspiration from my colleagues and friends who shared with me tips to manage my food intake. I learn about eating in moderation and having an early dinner. Staying away from food at night helps with keeping myself lean.
Are you satisfied with your body now?
I am satisfied, albeit I do not have very visible abs. The fact that I can run far, do pull ups, squat, move freely and play any sports is a testament to my fitness. Fitness to me is not just about looks, but about function.
