Countdown To 30th Year PJ Half Marathon 2018 + 9 Race Ready Tips

Countdown To 30th Year PJ Half Marathon 2018 + 9 Race Ready Tips

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Editor’s Note

Next to Penang Bridge International Marathon (Established in 1984), PJ Half Marathon is the longest running event in Malaysia, and this year, the Organisers are rightly marking this huge milestone by creating a special 30km category in addition to the 21km, 10km, 3km Fun Run and the Wheelchair categories.

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Come Sunday, a total of 4,000 runners will be participating in this epic Running Celebration of Petaling Jaya.

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For your reminder, below are the respective flag off times and my essential RACE TIPS for you :-

Lucky No.9

1) Be at the race venue one hour or more before flag off, and be at starting pen no later than 30 minutes before YOUR flag off time.

2) Since the 30km & 21km will start before dawn, I suggest you wear bright running attire with reflective markings, and even better if you can carry along blinker lights for safety.

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3) Carry your handphone and some cash for emergencies.

4) Carry a small water bottle as a backup.

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5) For 30km & 21km Runners, you should bring along some energy gel.

6) Follow the instructions of the race officials and marshals at all times.

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7) If you feel unwell before the race, consult your doctor.

8) If you feel unwell during the race, walk or stop, and if necessary, wait for a race marshal or volunteer to assist you.

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9) Make sure that you park your car at proper parking zones so as not to inconvenience the public – remember, even though this is a  running event co-organised by MBPJ, we still need to share the public roads with other road users unless the roads are totally closed off to traffic.

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Good luck, be safe and run happy!

Main Event : 30th PJ Half Marathon
Date : 15 July 2018
Race Venue: Amcorp Mall, Petaling Jaya
Organizer : MBPJ, POPS & Puncak Ventures SRA Sdn Bhd

Distance/Flag Off:
30km: 0445am
21km: 0515am
10km: 0700am
3km Fun Run & Wheel Chair: 0715am

Qualifying Time
30KM : 4.5HRS
21KM : 4HRS
10KM : 3HRS
3KM Fun Run & Wheel Chair : 1HR

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☑️Race-Kit Collection :
Date :  13 & 14 July 2018
Time :  11am – 6pm
Venue : Dewan Sivik PJ

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VIDEO : SUUNTO GUY

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☑️ Running Clinic

🏃🚶💨Featuring Race Walker Suresh & Guest Starring Sharon, Linda & Lee.
Event: Running Clinic for PJ HALF MARATHON 2018
Date/ Time: 30 June 2018/ 7am
Venue: Taman Jaya, PJ
Are You Ready, PJ  Runners?

13 ACTION VIDEOS

Happy Runners

Harrison & Group Leaders

Morning Stretch

On Stage

Warm Up

Stretching

Fastest Pace

Run With Pacers

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Runner’s Talk

Listen Up

Hands Up

Heads Up

Leg Up

〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

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Party Time!

No party is complete without some killer music beats, so I’ll be wearing my wireless Aftershokz TREKZ AIR music headphones to keep me grooving on a lazy Sunday morning while still being aware of my surroundings …🎵

3️⃣0️⃣th ANNIVERSARY
#30km #pjhalfmarathon2018 #30thyear #running #clinic #tamanjaya #happyrunner

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*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

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About The Author

Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel
https://m.youtube.com/user/gusghani

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http://www.star2.com/?s=Gus+ghani

 

Posted in 10km, 2018, 21km, 30km, 3km, Coach, Competitive Run, Event, Fun Run, Half Marathon, Happy Runner, Petaling Jaya, Preview, Race Kit Collection, Record Breaking, Road Race, Runners, Running, Running Clinic, Running Event, Running Tips, Selangor, Sports, Video | Tagged , , , , , , , , , , , , , , , , | Leave a comment

Feel The Magic Of Moscow Circus 2018 In Malaysia

Feel The Magic Of Moscow Circus 2018 In Malaysia

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Editor’s Note

🎪🤡 Biggest & Best MOSCOW CIRCUS is coming to Malaysia in August 2018 for the first time to perform a show LIKE NO OTHER in 10 major cities,  and I was lucky enough to be invited to their press conference which was held at the Palace Of The Golden Horses on 21 June 2018 for an exciting sneak preview.

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As a child, the circus represented to me a larger-than-life fantasy world where superhumans perform death-defying acts which would certainly capture the active imagination of any young boy and girl. Equally captivating was the circus human freak shows where unnatural human specimens with physical deformities like the infamous Elephant Man were on display.

TMC 2018 Media Launch (1)

Fortunately, in today’s post Barnum & Bailey grand circus era, the central actors of the biggest and best circuses in the world, like the Moscow Circus and Le Cirque Soleil, are elite acrobats, jugglers, illusionists and the comical clowns. Gone are the shocking days of the human cannonball and cruel animal circus acts. In their place, big top circuses are wooing the crowd with charming, graceful and mesmerising fantasy stories for Youngsters & Adults, acted out by a professional and glittering troupe of artistic performers….

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VIDEO: THE JUGGLER

The Traveling Show

A comprehensive PRESS RELEASE is given below which will whet your appetite for a once-in-a-lifetime EXTRAVAGANZA where no expenses have been spared by the circus-loving event organisers – Mr. Kenneth Lee & Partners – in order to give the BEST EVER circus show for ALL Malaysians to MARVEL OVER!

For more INFORMATION & TICKET BOOKINGS, ➡️http://www.themoscowcircus.com.my/

Press Conference Videos

Armen, The Clown

Clowning Around

HandsomeRussian Juggler

Romance In The Air

High Wire Walkers & Flying Trapeze

Diablo Spinners & Illusionists

Russian Don, Igor

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PRESS RELEASE

FOR IMMEDIATE RELEASE

EIGHT MONTHS OF BIG TOP GLAMOUR AS THE LEGENDARY MOSCOW CIRCUS COMES TO TOWN!

Breathtaking acrobatics, aerialists and various circus acts will be on display during a 10-city tour around Malaysia that commences on 10 August 2018

SERI KEMBANGAN, 21 JUNE 2018 – For the first time ever, the world famous tradition of Russian circus will make its way to Malaysia in a sensational eight-month nationwide tour featuring a variety of dazzling and jaw dropping circus acts.

The engaging and extraordinary variety event will make its debut in Malaysia with performances in ten cities across seven states, commencing with the first show from 10 August to 2 September 2018 at Padang Timur, Petaling Jaya, moving up north to Queensbay Mall, Penang on 13 to 30 September as well as Auto City, Prai on 5 to 21 October, followed by the other earmarked locations including Melaka, Kuala Lumpur, Johor Bahru, Batu Pahat, Ipoh, Kuantan, and Klang, running all the way till 31 March 2019.

This special edition tour, also known as The Moscow Circus Tour of Malaysia 2018/19, is the brainchild of Executive Producers Dato’ Sri G Radakrishnan and Yahna SG, together with Producers Kenneth Lee and Mr Victor Pilipovic.

For the first time in history, The Moscow Circus will bring together troupes from two of the best and most well-known Russian circus companies – the Bolshoi Circus (aka The Moscow State Circus at Vernadsky Prospekt) and the Nikulin Moscow Circus.

VIDEO: Malaysia-Russia Collaboration

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“We are thrilled to announce The Moscow Circus Tour of Malaysia that will be held for the next eight months. This show is a unique opportunity to witness world-class performers from the renowned Nikulin Moscow Circus and Bolshoi Circus right here in Malaysia. We also look forward to bringing engaging activities during our tour stops around the country to showcase the acts and connect closely with the audiences along with our partners. It will truly be an exciting journey and an unforgettable experience!” said Kenneth Lee, Producer of The Moscow Circus Tour of Malaysia 2018/19.

VIDEO: Presentation by Kenneth Lee

Universally known as the capital of circus arts, Russian circus artists have, for decades, been thrilling audiences across the globe with spectacular performances full of power, artistry and world-class athletic skills. Visitors both young and old will be transported into a fantasy world through a unique array of performances by trapeze artists, jugglers, acrobats and gymnasts, all vying for attention and often at the same time!

Never-before-seen acts that audiences can look forward to include thrilling death-defying feats by aerialists, high wire walkers, trapeze artists and Russian Swing acrobats, along with specially featured highlights such as a mesmerizing juggling performance by famous juggler Semen Krachinov <VIDEO: Juggling Demo> , high octane roller skaters, gravity challenging diablo spinners and mind-boggling illusionists, all held together by one of Russia’s most well-known clown, Armen Asiryants.

Each performance will feature a two-hour long world-class programme encompassing nearly 40 professional performers guaranteed to keep audiences on the edge of their seats.

“It will be great opportunity for families, couples as well as groups of friends to enjoy an exciting experience of a lifetime, which is why we are offering affordable ticket prices from as low as RM50 and shows that lasts for over 24 days at each city. We do not want anyone to miss their chance of attending one of our shows and be in awe of the unique feats you won’t be seeing anywhere else,” added Kenneth Lee.

The Executive Producers and Producers have also taken extra measures to ensure the event provides a positive contribution towards the community and the Malaysian economy. In line with the government’s call for Malaysians to help the nation overcome its debts, a part of all proceeds from ticket sales will be donated to the government’s Tabung Harapan Malaysia.
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The Moscow Circus shall then equally match the amount collected with the hope that a total of at least RM1,000,000 will be raised for the fund during the tour.

VIDEO: SUPPORT NEW MALAYSIA

“We are grateful to be given this opportunity to bring fellow Malaysian residents an internationally known group of artists to present an electrifying set of performances. Equally importantly, we also wish to play our part by contributing an amount from our sales to the government’s Tabung Harapan. Therefore, those who purchase our tickets will not only get to enjoy an unforgettable event, but will also be doing a good deed for the nation at the same time,” said Dato’ Sri G Radakrishnan, Executive Producer of The Moscow Circus Tour of Malaysia 2018/19.

VIDEO: Dato’ Sri G Radakrishnan

Tickets to the show can be purchased at an affordable price from as low as RM50 and up to RM280 for top tier tickets. To complete the circus experience, the entire performance will take place under a 2,700-seater fully air-conditioned circus Big Top, which will be the largest circus tent to ever exist in Malaysia.

For more information about The Moscow Circus, visit http://www.themoscowcircus.com.my.

Let the show begin!
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About The Moscow Circus Tour of Malaysia 2018/19

Executive Producers Dato’ Sri G Radakrishnan and Mr Yahna SG, together with Producers Mr Kenneth Lee and Mr Victor Pilipovic are proud to present for the first time ever in Malaysia, The Moscow Circus Tour of Malaysia 2018/19.

The Moscow Circus Tour of Malaysia 2018/19 is a special edition production featuring artists carefully selected and engaged from two of the biggest and most recognized state circus companies of Russia, the Bolshoi Circus (aka The Moscow State Circus at Vernadsky Prospekt) and the Nikulin Moscow Circus.

Universally acknowledged to be at the pinnacle of circus arts in the world, Russian circus artists have been thrilling audiences across the globe with performances full of power, artistry and world-class athletic skills.

The Moscow Circus will be embarking on a mammoth and unprecedented 10-city tour along the length and breadth of the country covering Petaling Jaya, Penang, Prai, Melaka, Kuala Lumpur, Johor Bahru, Batu Pahat, Ipoh, Kuantan and Klang. There are also plans afoot to bring the show to Sabah and Sarawak after the tour of West Malaysia. The West Malaysian tour will kick off on 10th August 2018 and will take over eight months to complete.

The show is a two-hour long world-class program featuring nearly 40 performers who will start the program with a visually stunning cavalcade of the entire cast, followed by presentations of dangerous and thrilling acts by aerialists, high wire walkers, trapeze artists, acrobats, a juggler, roller-skaters, diabolo spinners and illusionists, all held together by one of Russia’s most well-known clowns, Armen Asiryants.

To make the circus experience complete, the entire performance takes place under a 2700-seater fully air-conditioned circus Big Top. The Moscow Circus tent will be the largest circus tent in Malaysia.

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The Moscow Circus Tour of Malaysia 2018/9 Tour Information

Showtimes:

Monday                               : closed

Tuesday – Thursday            : 8.30 PM

Friday                                 : 5.30 PM & 8.30 PM

Saturday and Sunday          : 11.30 AM, 3.00 PM & 7.30 PM

SEATING CLASS/PRICE (MYR)

(A) Ringside/RM280

(B) Front Bench/RM80

(C ) Premium A/RM220

(D) Rear Bench/RM50

(E) Premium B/RM150

⬆️⬆️⬆️

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Behind-The-Scenes Video

New Russian Friends

➡️ Media Group Photo

➡️ Media Crew

Special Thanks to The Moscow Circus,

Kenneth Lee, Producer of The Moscow Circus Tour of Malaysia

Andrey Sharnin, Production Manager of The Moscow Circus

Yulia Tselischeva, Choreographer

Karina Peace, Ringmistress and Public Relations Officer of The Moscow Circus

Dato Sri’ G Radakrishnan, Executive Producer of The Moscow Circus Tour of Malaysia

Armen Asriyants, The Clown

Semen Krachinov, The Great Juggler

Yahna SG, Executive Producer of The Moscow Circus Tour of Malaysia

Victor Pilipovic, Producer of The Moscow Circus Tour of Malaysia

MC Don (Igor) And INK PR!

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*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

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About The Author

Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel
https://m.youtube.com/user/gusghani

Related Links

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http://www.star2.com/?s=Gus+ghani

 

Posted in 2018, Entertainment, Event, Event Organiser, Family, Kuala Lumpur, Lifestyle, Media, New Event, Petaling Jaya, Press Conference, Preview, Video | Tagged , , , , , , , , , , , , , , | Leave a comment

5 Powerful  Resistance Band Workouts by Coach Gus

IMG_20180708_131306.jpg5 Powerful  Resistance Band Workouts by Coach Gus

Editor’s Note

Have you ever used the resistance band (what I call, “The Strap”) to workout? If not, then you really should give it a try because the strap is the most economical and handiest exercise tool that you can possibly own.

There are literally 100s of ways to use the resistance band to enhance your exercise workouts, and its advantages are :-

  1. Easy to use.
  2. Its VERSATILITY: You can use it to work both major & minor muscle groups.
  3. It’s CHEAP (my cost RM35) and lasting.
  4. You can use it practically ANYWHERE.
  5. It’s pocket-size and lightweight means that you carry with you EVERYWHERE.

So, get the strap coz here are a few of my favourite Resistance Band exercises with video demo for each one.

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5 Resistance Band Workouts

  1. Strengthen The Legs: (a) Seat upright on any bench. (b) Hold the band at each end, and place it on the ground. ( c) Step right foot at the centre of the band, and make sure band is taught. (d) Lean back slightly, and raise your right leg until your right knee is close to your chest. (e) Exhale and slowly straighten your right leg by pressing the right toes against the band – make sure you can feel the band resisting by pulling the band back tight to work your right leg muscles. (f) Just before your right knee is fully straighten, bend the right knee slowly to bring knee back near the chest to position(d). (g) Repeat (d) to (f) 12 to 18 times, and do the same exercise for the left leg. VIDEO Legs Demo.
  2. Strengthen The Chest: (a) Stand upright with legs hip-width apart, while holding the band tight in a horizontal position at chest height with arms almost straight in front. (b) Exhale and slowly pull the band outwards with both arms keeping at chest height throughout the movement. (c ) When you have stretched the band as much possible, slowly return the band back to the start position (a). (d) Repeat for 12~18 repetitions. VIDEO Chest Demo.
  3. Strengthen The Hips/Glutes: (a) Stand upright and tie the band tightly around your legs above the knees. (b) Your legs should be hip-width apart and knees slightly flexed. (c ) Keeping your hips still, turn your RIGHT knee slowly outward against the resistance of the band. (d) Turn RIGHT knee back to start position (b). (e) Keeping your hips still, turn your LEFT knee slowly outward against the resistance of the band. (f) Turn LEFT knee back to start position (b). (g) Repeat the exercise while alternating right & left knees until you’ve completed total of 20 repetitions (or 10 repetitions for each knee). VIDEO Hips Demo.
  4. Strengthen The Biceps: (a) Stand upright and hold the band at each end with the middle of the band slightly in front of your feet on the ground. (b) Step RIGHT foot on the band, and pull the band slowly upwards as far as possible by bending your elbows and raising your forearms to the front – make sure your upper arms are still and close to your sides at all times. ( c) Repeat movement 12~18 times. (d) Step LEFT foot on the band, and pull the band slowly upwards as far as possible by bending your elbows and raising your forearms to the front – make sure your upper arms are still and close to your sides at all times. (e) Repeat movement 12~18 times. VIDEO Biceps Demo.
  5. Strengthen The Triceps: (a) Place the middle of the band over your left shoulder, so half of it is hanging to your front and back respectively. (b) Grab the band near your left shoulder with your RIGHT hand and your bent left arm will be positioned across your chest (c ) Place your left hand at the small of your back with palms facing away from you, and grab the other end of the band. (d) Stretch the band directly upwards by straightening your RIGHT arm over your head and hold your upper RIGHT arm still – at the same time,make sure that you keep your left arm still and your left hand is holding the other end of the band in place against your lower back. (e) Slowly return the band to start position (b) by bending your right arm. (f) Repeat movement 12~18 times, and then repeat on the opposite side to work the left triceps equally. VIDEO Triceps Demo.

Get The Strap!!

Remember, all the movements described above must be done in a SLOW and continuous action to really isolate and work those targeted muscles. For best results, you should reach MUSCLE FATIGUE for each exercise, meaning that you will not be able to complete the last repetition because your muscle is totally exhausted. For best RECOVERY, I recommend that you consume adequate PROTEIN from lean meat or from a protein shake as recommended by your physician or nutritionist.

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*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel
https://m.youtube.com/user/gusghani

Related Links

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https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

Posted in 2018, Coach, exercise, Fitness, tips, Training, Video | Tagged , , , , , , , | Leave a comment

RUNNERS WORKSHOP : Understand And Manage Knee Pain For Runners 🤔A Review By Happy Runner

RUNNERS WORKSHOP : Understand And Manage Knee Pain For Runners

🤔A Review By Happy Runner

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Class of 2018

RUNNERS WORKSHOP REVIEW :-
➡️Understand & Manage Knee Pain For Runners

🗣️SPEAKERS :-
🍏Jesse/Apple Physiotherapy Centre

Video: Participant with suspect knee

Video: Knees Don’t Like These !

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Physio Jesse (L) checking knee alignment

🏃Sam/Run Fast Academy (RFA)

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Coach Sam (R) checking for pulse

Time/Date: 3pm, 23 June 2018
Venue: PJ Palms Sport Centre

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Get The Strap!

Editor’s Note

As many as 70% of runners have suffered from running related injuries at one time or another. The top RUNNING INJURY are blisters first, and second most common injury are knee injuries. Blisters can be easily avoided by wearing proper and well-fit footwear, and it helps to keep your feet dry. In contrast, knee injuries are not so easily avoided because there can be many ways for runners to KNOWINGLY and UNKNOWINGLY injure their knees.

Runners may suffer from knee injuries by running TOO MUCH or overtraining, while some runners feel indestructible and they may even defy doctor’s orders to lay off running to rest their knees which makes recovery NEAR IMPOSSIBLE.

Depending on the nature of the knee injuries, runners can end up having to see a SPORTS PHYSIOTHERAPIST for help. Since knee injuries are complex, there are no guarantees of full recovery and often, the treatment is a SLOW PROCESS. Therefore, the best option for runners is to AVOID knee injuries whenever possible by :-

1) Understanding possible causes, and

2) Doing regular knee exercises.

Knee Exercise with elastic band

In this workshop, Running Coach Sam Seow dispels some of the COMMON UNTRUTHS about knee injuries, and citing directly from his own painful running experiences, Sam offers runners a fail-safe method to SIGNIFICANTLY REDUCE the risk of knee injuries.

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LATE ARRIVAL

My wife Maryati and I arrived at the workshop venue 30 minutes late, and as a result, we missed the presentation on running analysis and caught only part of the physiotherapy segment conducted by Jesse of Apple Physiotherapy. Nevertheless, we managed to sit-in for the FULL PRESENTATION by RFA (Run First Academy) Coach Sam Seow along with a dozen other runners.

CONSTANT INJURIES

Coach Sam started his presentation by sharing his CONSTANT BATTLE against pain and injury which marred much of his early running days. He couldn’t understand why he had suffered so much, despite having followed the same running techniques and recommendations provided by RUNNING EXPERTS in the media.

EUREKA MOMENT

After some in-depth research, Sam discovered the POSE METHOD running philosophy which had helped him turnaround his RUNNING FORTUNES. In fact, Sam was so convinced about this POSE METHOD of running that he quitted his IT job to become a certified POSE METHOD running coach two years ago. Since then, Coach Sam is on a mission to help runners, from all walks of life, run INJURY-FREE and RUN HAPPY through his Run Fast Academy.

What Is The Pose Method Of Running?

Of course, it was not possible to cover all the aspects of the Pose Method during the LIMITED TIME given by this workshop. However, I have summarised below the key points presented by Coach Sam in a way which helped me understand the relationship between running and knee injuries. Understanding this relationship is vital to protect runners’ knees from too much stress.

3 Key Elements Of The Pose Method

  1. The Pose :- (a) When running, you must NEVER LAND on the heels (or the back) of your feet because this will cause the stress of the full impact to travel up to your knees and lower back which will cause damaging wear and tear on your knees, as well as lead to back pain overtime. Rather, the balls of your feet should strike the ground with your knees RELAXED and BENT. This way, the knees act like a SHOCK ABSORBER and the shockwave created by the foot hitting the hard ground or concrete is much less damaging to the knee joints and back. The BIG CATCH to this stress-free striking is that your legs will tire-out quickly if your running muscles are not adequately conditioned. However, if INJURY-FREE running is your ultimate goal, then there is no shortcut available apart from conditioning your running muscles until they can withstand landing on the balls of your feet over your chosen running distance. It will take much effort and time to master this front-foot LANDING TECHNIQUE but its huge reward of a lifetime of care-free running is what we all hope for, until the end of our running days. (b) Pose Method also preaches using SHORT STRIDES & landing the feet directly under the hips rather than taking long strides which may look good on magazine covers, but will stress the muscles more. Thus, to INCREASE SPEED using Pose Method, you must INCREASE CADENCE, while keeping short strides to use energy more efficiently. ( c ) How should the arms move? Minimum swinging of arms is best to conserve energy and maintain efficiency of movements. Plus the shoulders, like all other muscles, should be relaxed and not tensed to help save energy.
  1. The Pull: Another important rule of the Pose Method is to emphasise on “pulling” your FEET BACK almost as soon as it hits the ground. In contrast, many runners mind will wrongly focus on the pushing off movement of the feet when it hits the ground. With Pose Method, hardly any effort is exerted striking the ground because we let GRAVITY do the work. This way the muscles, especially the thigh muscles will not need to be tense trying to push the feet off the ground. Keeping the muscles relaxed when the feet strikes the ground, and using the PULLING rather than pushing method will not only cause less unwanted jarring effect, but the muscles will not be easily overworked and stop the muscles from cramping unexpectedly. Nevertheless, before new runners can benefit from the ENERGY EFFICIENT pulling movement, regular MUSCLE-STRENGTHENING and REPETITIVE TRAINING must be completed beforehand.                 Video: The Pull action
  2. The Fall: This is perhaps the easiest part of the POSE METHOD, and here, runners will be using gravity by leaning the upper body slightly forward at all times which gives a falling sensation. Then, as the runner is FALLING FORWARDS, the feet will naturally move forward using the above explained Pose and the Pull sequences respectively to complete ONE running movement. Some runners will naturally have a higher running cadence, then others. However, for maximum running efficiency, runners should aim for 160~180 steps per minute in order to achieve faster times.       Video: How To Fall?

POSE ➡️ PULL ➡️ FALL ↩️ REPEAT

💪 Mandatory Muscle Conditioning

The glue which holds all 3 of the above-mentioned key running principles is being able to support one’s own BODY WEIGHT by keeping the muscles lean and in tip top condition for running effortlessly. This entails completing regular running drills and specific muscle-strengthening exercises of both relevant major and minor muscle groups. To exercise the smaller isolated muscles, the use of a stretch band is highly recommended.

VIDEO CLIPS

Reduce 50% Of The Load

Bouncing Drills

☑️ Examples Of Calisthenics Exercises

For Pose Method Runners

Video : Knee and Coordination Exercise

Knee Twist Drill

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Do ‘The Plank’ For Better Running Posture

☑️ Examples Of Stretch Band Exercises

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Knee Exercise

Glutes Exercise

Reverse Lunge

Inner Thigh Exercise

👟 Can Shoes Protect My Knees?

According to Running Coach Sam, if you have the right kind of running technique, the shoe type will NOT MATTER. He added, “the shoe is only meant to PROTECT your feet”. In fact, wearing shoes may hinder you from utilising all your leg muscles. Therefore, it is recommended that you add some BAREFOOT RUNNING into your weekly training to ensure that the most number of leg muscles are being activated.

Video : Correct Running Form

My First Impressions

From what I have learnt about POSE METHOD Running in this workshop, I give Coach Sam & Run Fast Academy TWO THUMBS UP for introducing a really EFFICIENT form of running which allows any runner to OPTIMISE their running potential in a scientifically PROVEN method, and at the same time, SIGNIFICANTLY REDUCE the risk of running injuries.

Video : Happy Runner Using The Pull

BETTER PERFORMANCE

Thus, I would certainly RECOMMEND to any runner to find-out more on how Pose Method can IMPROVE their running performance.

CUT-OUT INJURIES

If you’re suffering constant injuries and pain associated with running, I strongly suggest you seek expert advice from a recognised sports physiotherapist in order to avoid inflicting permanent damage on yourself, and possibly, ending your running journey for good.

⭕USEFUL CONTACTS

👉For more information about POSE METHOD & Run Fast Academy ( https://www.facebook.com/runfastacademy/ ), contact Running Coach Sam Seow ☎️ 012-326 7577

👉 For more information on Sports Physiotherapy Treatment of Running Injuries, contact Apple Physiotherapy ( https://www.facebook.com/applephysiorehab/ )

at PJ Palm Sport Centre ☎️ 03-7960 7919

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Wefie With Wife/Participant Maryati (2nd from Right)

*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel
https://m.youtube.com/user/gusghani

Related Links

https://www.facebook.com/runningtoons/

https://www.facebook.com/gusghanisupercoach/

https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

 

Posted in 2018, Coach, Event, Happy Runner, June, Klang Valley, Petaling Jaya, Review, Running, Running Clinic, Running Coach, Running Tips, Selangor, Video, Workshop | Tagged , , , , , , , , , , , , | Leave a comment

NPE Highway Challenge 2017/2018

NPE Highway Challenge 2017/2018

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Look Ma, I Did It!

Editor’s Note

Here’s your final chance to catch the best 21km fully closed highway challenge, and it’s set to be another spectacular event at Sunway Pyramid. Where you at last year’s inaugural NPE Highway Challenge 2017? There are so many reasons why you don’t want to miss this class running event, and you have until Saturday, 30th June 2018 to register your limited slots at www.ijmhighwayrun.com .

Meanwhile, watch the exciting visuals of NPE 2017 by Happy Runner below.

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Event | NPE 21km (Race)/10km (Race)

Date | 29 July 2018  Time | 5.00am – 11.00am  Venue | Sunway Pyramid

NEW PANTAI EXPRESS 2017 Visual Archive

2017 Throwback iN pHOTOS

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REPC @ Sunway Velocity

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Fanny Pack

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Thanks to Kamal for the nutrition pack

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Prettiest Waterstation

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Couple Running

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Keep Smilin’

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After U-Turn

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Tunnel Runners

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Last Mile

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You Are My Sunshine

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Home Stretch

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Running Queens

Live Action Videos From NPE 2017

*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel
https://m.youtube.com/user/gusghani

Related Links

https://www.facebook.com/runningtoons/

https://www.facebook.com/gusghanisupercoach/

https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

 

Video | Posted on by | Tagged , , | Leave a comment

Re:fuel Gel by N8 Sports Nutrition – Product Review by Coach Gus Ghani

Re:fuel Gel by N8 Sports Nutrition – Product Review by Coach Gus Ghani

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Editor’s Note

Energy gels are made for athletes who need energy on the move, and gels are the best way to refuel during extended workouts and training such as during long distance running or cycling. Therefore, gels must be easy to swallow and light to carry, while still providing a sufficient energy source.

I am excited to give you my thoughts on a new energy gel which is also a Malaysian product. Given that the majority of the sports energy gel consumed by Malaysian athletes are imported, I wondered if our local “Re:fuel” High Performance Energy Gel from N8 Sports Nutrition can match their popular foreign competitors in taste, as well as performance.

Pre, During & Post Workout Booster

A 50g packet of RE:FUEL contains 100 Calories, 50mg of Caffeine, 25g of Carbohydrates, and 40mg of sodium.

RE:FUEL is categorised as a Food Supplement, and made in a GMP certified facility (Good Manufacturing Practice).

It only comes in Green Apple flavour and for instant energy, just take one gel every 45-50 minutes of activity.

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World Beater

After testing several packets during running and cycling conditions, I am giving this home based gel TOP MARKS because…

  1. RE:FUEL gives me a subtle instant energy boost without sending my heart rate through the roof.
  2. The portion size is substantial, and yet it is easy to ingest and digest as the gel texture is smooth enough to consume without requiring water to wash it down.
  3. I like the refreshingly delicious taste of the Green Apple flavour, unlike other gels which are sickly sweet, too diluted or taste like medicine.
  4. You are not forced to finish all the gel in one go as there is a screw top cover which allows you to reseal the gel packet. This is a really useful feature for those runners who want to consume smaller portions at a time, spread over a longer period. Moreover, the screw top cover makes it easier to consume the gel without wastage or getting your fingers sticky as in the case of the more common tearaway gel sachets.

Non-Stop RE: FUEL video by Gus Rider

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My Final Verdict

In terms of performance, taste and packaging, I can proudly say that this Malaysian Product has smashed the other overseas gel brands out of the park, and I can finally say that I have found a gel that suits me down to the ground, after many years of experimenting with other imported gels which were too sweet, too sticky, too little, and even too pricey.

For more information on RE:FUEL,

VISIT your nearest EGO Nutrition store, or

CLICK on www.egonutritions.com .

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*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel
https://m.youtube.com/user/gusghani

Related Links

https://www.facebook.com/runningtoons/

https://www.facebook.com/gusghanisupercoach/

https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

 

Posted in 2018, Buy, Cycling, EGO NUTRITIONS, Endurance Sports, Fitness, Food Supplement, Malaysia, N8 Sports Nutrition, Nutrition, Performance, Product Review, Running, Shopping, Sports, tips, Training | Tagged , , , , , | Leave a comment

9th RESPONSIBLE CARE RUN 2018 – Race Preview by Happy Runner

9th RESPONSIBLE CARE RUN 2018 – Race Preview by Happy Runner

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Date: 19th August 2018
Time: 6.15 a.m.
Location: Taman Botani Negara, Shah Alam
40000, Selangor D.E.

DISTANCE:
21KM: Flag-off Time 6.15am (7 Water Stations)
10KM: Flag-off Time 7.00am (3 Water Stations)
5KM: Flag-off Time 7.15am (2 Water Stations)

Event Organiser: PACERS SPORT

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Runners Entitlement

✔️Microfiber T-shirt
✔️Finisher Medal
✔️Finisher Tee (21KM only)

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✔️Timing Chip for 21km & 10km

✔️Drinks & Refreshments from 7:30am to 10am

✔️Lucky Draw

✔️Woven Goodie Bag

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Race Kit Collection

Date: 11th & 12th Aug 2018 (Sat & Sun)
Time: 11.00 a.m. – 4.00 p.m.

Location:
PACERS SPORT EVENTS SDN BHD
No. 7A, Jalan Mohd Tahir 8, Taman Sri Mewah 4, Off Sungai Jati, 41200 Klang, Selangor
(GPS Coordinate : 3.014021, 101.458931)

To Register & For Information…

➡️http://pacerssport.com/tc-events/cicm-responsible-care-run-2018/#1494345045417-51231b23-4129

*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author

Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

📺 SUBSCRIBE To My YouTube Channel
https://m.youtube.com/user/gusghani

Related Links

https://www.facebook.com/runningtoons/

https://www.facebook.com/gusghanisupercoach/

https://www.facebook.com/gusridermalaysia/

https://www.facebook.com/KeepTrackgusghani/

http://instagram.com/gusghani

http://www.star2.com/?s=Gus+ghani

 

Posted in 10km, 2018, 21km, 5km, August, Fun Run, Half Marathon, Happy Runner, Pacers Sport, Preview, Registration, Road Race, Running, Running Event, Selangor, Sports | Tagged , , , , , , , , , , , , | Leave a comment