Best Training Tips by Coach Gus

Best Training Tips after long lay off by Coach Gus

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Editor’s Note

If you want to go back to the gym after a long lay-off of more than 3 months, then here are a few useful pointers that Coach Gus has compiled in order to help you ease back into the swing of things and keep you on the right track.

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For your added reference, I have also included below some key information about one of my favourite gym, namely Blitz Gym in Subang Jaya. Video – Blitz Gym Layout.

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Workout Programme : Back To Gym by Coach Gus

Date : 05 May 2019

Venue : Blitz Gym, SS15 Subang Jaya

Tunnel Vision

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The biggest barrier for most people who want to start or resume a regular training schedule is your mind. If you experience any kind of mental resistance which is preventing you from going to the gym, just switch your brain off!

Overthinking and external distractions can easily terminate your plan to go to the gym. Remind yourself how important it is for you to start working out again – for good health, fitness and mental well-being. Stay focus on your goal to step inside the gym, and don’t let anyone, including family or friends, distract you from your important mission. After all, you can’t help others effectively until you help yourself first.

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Once, you have successfully entered the gym, half the battle is done, and by following some of the training tips below for Training Day 1 & subsequent days, you will soon get back your training mojo – just trust yourself.

Starter Training Tips

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  1. 10 minutes warm-up with slow jog/walk
  2. Do both Static & Dynamic stretching exercises
  3. Use light weights at first because you don’t want to shock your body after long absence
  4. Increase weights gradually in line with the increase in your strength over time.
  5. Lower the weights if you cannot execute the right techniques.
  6. Target just 10-20 reps for 1-2 sets at first.
  7. To increase strength, increase the weights.
  8. To increase endurance, increase the repetition.
  9. Use free weights only if you know the right techniques.
  10. To increase resistance, carry barbell or dumbbells as you do the exercises.
  11. Use exercise machines when you want to be sure about exercising the right muscle. Furthermore, exercise machines are safer if you don’t have an workout partner to spot you. cof_soft
  12. Drink 1.5 litres of water during exercise session.
  13. In the beginning, keep your workout duration to one hour or less. Pace yourself and don’t overdo it during the early days.
  14. The key to long-term progress is to exercise regularly with adequate active rest and recovery in between training days.

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Recommended Strengthening Exercises

For a good overall workout of the major muscle groups, try these tried & tested favourites :-

  1. Sit-Ups & Back Extensions
  2. Leg Squats
  3. Forward & Backward Lunges
  4. Chest & Shoulder Press
  5. Bicep Curls & Triceps Pressdown
  6. Leg Extensions & Curls
  7. Lat Pulldown
  8. Using a chin up apparatus, hang with your feet off the ground as long as you arms can hold.

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Training Logbook

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Keep a personal log of all your workouts, and take a base reading of your weight and resting heart rate in order to periodically check the progress of your fitness levels.

Take a selfie of yourself in your underwear or shorts, and use it as your “before shot” for future comparisons.

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Neighborhood Boutique Gym

The Blitz Gym in SS15 Subang Jaya is an ideal place for me to workout because it’s well equipped with free weights, exercise stations and cardio machines; and it’s clean and reasonably priced. Plus, its location and operating hours works for me.

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Personal Trainer Available

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If you are looking for a fitness coach, feel free to drop me an email at gusghani@gmail.com .

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Video Blooper

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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

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Gus Ghani is the Founder of Running Toons and Virtual Sports ; 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

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

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 2019, exercise, Fitness, Gym, Preview, Sports, Sports Writer, tips, Training, Workout | Tagged , , , , , , , , , | Leave a comment

Run For Good, Run With Great Heart 2019 – Preview by Happy Runner

Run For Good, Run With Great Heart 2019 – Preview by Happy Runner

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Editor’s Note

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Here’s a new running event in Petaling Jaya which promises a fun-filled experience for both elite and casual runners.

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Apart from the cool designs for the Event T-shirt and Medal, the Participants’ Fees will be donated to the Great Heart Charity Association to help the poor and needy.

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Promo Code for Run For Good 2019

Great news for 10km Runners because you will receive RM10 off from the normal rate of RM70 when you use the following Promo Code before 4th May 2019.

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Use Promo Code 👉 RunForGood-GUS10
The conditions for the above code:

1. RM10 off from the normal rate of RM70.00.
2. applicable for category 10KM only.
3. unlimited use
4. valid till 4th May, 2019.

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Event : Run For Good, Run With Great Heart 2019

Venue : Padang Timur, Dataran Petaling Jaya
Date : June 16, 2019
Time  : 7.30am
Distance : 10km (Competitive) and 3km Fun Run

Event Tee

Runner’s Entitlements – Event T-shirt, Timing Chip (for 10km only), E-certificate, Finisher Medal, String Bag & Snacks.

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Elite Runners – Attractive prizes of cash and/or trophies for fastest runners.

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Fun-Seekers – There will be amazing prizes presented for Lucky Draw and Best Dressers.

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About The Run
Run For Good, Run With Great Heart 2019 is a collaboration between ‘Tour Rite’ & Great Heart Charity Association. This Corporate Social Responsibility program is a great way for Tour Rite & the Participants to give back to society especially the underprivileged group. In this case, Great Heart Charity Association is the sole beneficiary of the program. All surplus from the run event will be donated to the association or an amount not less than RM10,000.
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Run For Good, Run With Great Heart 2019 will be held on June 16, 2019 (Sunday) at Padang Timur, Petaling Jaya (Opposite Amcorp Mall). The run consist of a 10KM competitive run and a 3KM fun run for family & children.

Runners also get an opportunity to win more prizes by participating in the International Costume Wear competition. All they need to do is to dress up in their best International Costume and report at the Secretariat counter before the flag off time. Participants may walk away with prizes comprising air tickets to destination in Asia & Europe from the Lucky Draw.

For more details on the run and online Registration, log on to –
http://checkpointspot.asia/Run4Good

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About The Company – Tour Rite
World Connection Travel Sdn. Bhd. is an enterprise in Malaysia. It operates in the Travel Arrangement and Reservation Services industry. The company was established on June 19, 2013. The company expanded on February 2019 with a new branding Tour Rite – Dream & Discover With Us as way to move forward in providing 4-star quality tours and authentic fine dining experience.

For more details about the company and tour packages, click here

Or Follow their FB Page 

IMG_20190419_180047_263About Great Heart Charity Association
Established in year 2010, Great Heart Charity Association is a tax-exempted, non-profit charity association in Malaysia. Their mission is to be the ultimate charity platform of choice to connect contributors, volunteers, and beneficiaries with the end result being making charitable giving a part of everyone’s life. They aim to provide assistance to their beneficiaries in two key aspects, in the form of financial as well as emotional support to enable them to be self-sustained at the end of the support.

More details about Great Heart Charity Association
https://www.greatheartcharity.org.my/
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Video Library

Race Director Julie

Spinning Medal

Bloggers Meeting

Running Blogger

*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

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Gus Ghani is the Founder of Running Toons and Virtual Sports ; 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

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

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

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Posted in 10km, 2019, 3km, Competitive Run, Costume, Family, Fun Run, Happy Runner, July, New Event, Petaling Jaya, Preview, Race Director, Registration, Road Running, Runners, Running, Selangor, Social Media, Sponsor, Sports, Travel, Video | Tagged , , , , , , , , , , , , | Leave a comment

Electrolux Home Run 2019 – Preview by Happy Runner

Electrolux Home Run 2019 – Preview by Happy Runner

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Editor’s Note

Global household appliance brand Electrolux has teamed up with race organiser Expedivo Events Sdn Bhd to create the first Electrolux Home Run 2019 which will be held on 14 July 2019 in Setia City Park, Setia Alam.

Often we take our health for granted until we become sick or injured. Moreover, living in a fast-paced modern society, we don’t spend enough time looking after our elderly folks and small children. Engrossed with our problems and challenges, we don’t even want to acknowledge the plight of the disabled and people with special needs because those needy ones slows us down, and they don’t fit into our world of abled bodies.

Fortunately, there are good Samaritans around who are willing to help the disabled, but they are always short of volunteers and funds. So, this Electrolux Home Run 2019 is a refreshing change from the norm because of FOUR FANTASTIC reasons.

Firstly, because the Sponsor Electrolux and Organiser Expedivo Events have made this run disabled friendly and safe for participants with special needs. How awesome is that!!

Secondly, there are several short distance categories (1km, 2km & 2.8km) for runners from 5 to 70 years old. This gives families a golden opportunity to bond with each other across all generations, and promote a healthy lifestyle!!

Thirdly, there will be a competitive 10km & fun 5km categories for regular runners who want to run at their own pace, while supporting the inspiring, disabled participants!!

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The fourth reason which makes this run outstanding is the AFFORDABLE participation fee. This means people from all walks of life can enjoy the same running experience and cool goodies without burning a hole in their pockets. Of course, everyone still needs to follow the rules & regulations set by the organising committee in order to ensure everybody can have the best fun – without compromising on running and public safety.

Event Description

In conjunction with the 100th year celebration, Electrolux, one of the largest multinational home appliances manufacturer, is making its mark in the running scene with Electrolux Home Run 2019.

This is an event that celebrates diversity and promotes inclusion in our community. Children & adults with special needs and physically challenged will have the opportunity to race in a safe and controlled environment.

“We want to encourage more people to start running and be aware of the importance of being healthy. Quality life is all about being mobile and we encourage participants to register their elderly parents or friends and relatives with special needs for the race as well” added Mr. Koh, General Manager, Electrolux Home Appliances Sdn. Bhd.

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EVENT DETAILS
Date & Time : 14 Jul 2019, 7:30 AM
Venue: Setia City Park, Setia Alam

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Runners Entitlements – Event Tee, Water Bottle, Drawstring Bag, Finisher Medal, Prizes, Lucky Draw & Snacks.

To REGISTER & for more information ➡️

http://www.racexasia.com/event/electrolux-home-run-2019/

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🍀If you feel lucky, go to Virtual Sports page now and ENTER Contest To Win Free Running Slots!!

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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 Virtual Sports ; 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

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

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

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Posted in 10km, 2019, 5km, Cash Prize, Competitive Run, Contest, Corporate, Family, Fun Run, Happy Runner, health, Inspiration, July, Lifestyle, Lucky Draw, New Event, New Route, People With Disability, Preview, Race Review, Registration, Road Running, Runners, Running, Safety, Selangor, Social Media, Sponsor, Sports, Virtual Sports | Tagged , , , , , , , , , , , , , , , , | Leave a comment

IJM Allianz Duo Highway Challenge 2019 – Press Conference

IJM Allianz Duo Highway Challenge 2019 – Press Conference

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Editor’s Note

Last year, I had a blast completing the Duo Highway Challenge, and I can say it was primarily due to the thrill of running on two toll highways which were totally closed off to public vehicles.

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Moreover, I was really impressed by the way the organising committee handled every part of the Duo Highway Challenge, and it was clear that much care was taken to ensure that the participants enjoyed themselves – not only on race days, but also during the running clinic and race kit collection activities.

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Video – The Paparazzi

Video – Group Photo

PRESS RELEASE
FOR IMMEDIATE RELEASE
GET READY TO CONQUER THE HIGHWAYS

IMG_20190319_150550_248Duo Highway Challenge back with the first-ever night run

  • NPE Highway Challenge will be held on 14 July 2019 while Besraya Highway Challenge
    will be held on 24 August 2019.
    ● The Besraya Highway Challenge will be an inaugural night run for the series.
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  • ● Registration is currently open at http://www.ijmhighwayrun.com and
  • http://www.justonlineregistration.com
    ● Registration closes on 1 June 2019 for both Besraya and NPE Highway Challenge

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  • KUALA LUMPUR, 19 March 2019 — Following the success of the IJM Allianz Duo Highway
    Challenge and the positive response the series has received over the past two years, IJM
    Corporation Berhad and Allianz Malaysia Berhad (Allianz Malaysia) have announced the
    extension of their partnership for this year’s Duo Highway Challenge.

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Video – VIP Arrival

Video – Dato’ Aziz & Dato’ Soam

Video – Light Moment

The popular run series will kick-off with the NPE Highway Challenge on 14 July with a unique distance of 21km half marathon challenge and 10km run respectively, followed by the Besraya
Highway Challenge on 24 August which offers a much more challenging distance of the 26km and 13km run, compared to the 13km and 6km distances that was offered in 2017 and 2018.

InShot_20190320_172808794Since its debut in 2017, this year’s challenge aims to attract more running enthusiasts with the exciting additions in distance in the Besraya Highway Challenge.

InShot_20190320_173019395Being the first ever duo highway challenge in Malaysia organized by Besraya (M) Sdn Bhd, New
Pantai Expressway Sdn Bhd, and EC Pixels, this year’s challenge promises to be more exciting with the Besraya Highway Challenge being the series’ first night run, organized on a fully closed highway. The night run gives participants a cooler and more comfortable running experience
while enjoying the scenic night view of the KL city skyline along the route. This year will also see the introduction of a relay run category for two runners with distances of 13km each.

InShot_20190320_173213079“We are proud to announce the return of the IJM Allianz Duo Highway Challenge 2019 as it gives runners the assurance for continuity and aligns with IJM’s long-term plans to continue
contributing positively to sports and the community.

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Video – Dato’ Soam Speech

We are excited to solidify the partnership between IJM, Allianz Malaysia and EC Pixels for the IJM Allianz Duo Highway Challenge
extension for another year. Just like previous events, we are committed to ensuring the safety of our participants, so they get to compete and complete the challenge on a fully closed highway
worry-free without a single car obstructing the run routes. We would also like to thank the Malaysian Highway Authority for their continued assistance in ensuring the success of the event,” said Dato’ Soam Heng Choon, Chief Executive Officer and Managing Director of IJMC orporation Berhad.

Video – Sponsors Podium

Video – Title Sponsors

IMG_20190327_172536_477This year, the organizers aim to attract 17,000 participants. The NPE Highway Challenge is expected to attract 10,000 runners and the Besraya Highway Challenge 7,000 runners. 

Video – Running & Celebrity Ambassadors

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Those who are quick on their feet will get a chance to win RM84,400.

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Video – Baju Cantik

Runners will also get a special edition t-shirt when registering for the Duo Highway Challenge that is limited to 4,000 participants only.

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Zakri Khir, Chief Executive Officer or Allianz Malaysia Berhad said “Running has been something Allianz Malaysia has been very involved in since 2013 when the company kicked off its very own Allianz Pacer Running Community in October that year. The IJM Allianz Duo Highway Challenge is just one of five running events that we will be involved in this year.

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When we agreed to be co-sponsors of this run, it was forged on a mutual goal of strengthening our commitment towards driving the healthy living agenda amongst Malaysians. And I can say proudly how we have been able to achieve this at every edition since 2017.”

Video – En. Zakri addresses guests

IMG_20190405_112724_764“After organizing this run for the past two years, we wanted to go the extra mile for runners to encourage them to continuously push their boundaries and take up the challenge. Seeing that our returning participants have taken on the highway during the morning run we have decided to change the Besraya Highway Challenge to a night run. So that runners will get the opportunity
to enjoy breezing through the highway under the stars. As safety is always a priority, it will be a fully closed highway and runners will get to enjoy the cool night breeze and city lights on the run
route.” said Eugene Chan, Group Managing Director of EC Pixels.
With the aim of using sports as a force for social good, the IJM Allianz Duo Highway Challenge aims to be more than just an ordinary running event. Passionate about giving back to the
community, the organizers donated to Malaysia Lysosomal Diseases Association last year as part of its CSR engagement.

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This year, 30 wheelchairs will be presented to Persatuan Bekas
Polis Malaysia by Y.Bhg. Dato’ Sr. Aziz Bin Abdullah, Director General of the Malaysian Highway Authority.

Video – Wheelchairs Presentation 1

Video – Wheelchairs Presentation 2

IMG_20190321_124800_575IJM Allianz Duo Highway Challenge 2019 is supported by our Title Partner: IJM Corporation Berhad and Allianz Malaysia Berhad,

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Video – Event Partners

Platinum Partner: EXSIM & Touch N GO Digital,

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Gold Partner: Magnetic Control System & Nivea Men, Silver Partner: System Builders.

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Official Timing:
Coros.

Official Isotonic and Drink: 100 Plus & ICE Mountain.

Official Online Portal: Justonline.

Video – Sponsors and Partners

Partners: Affin Hwang, IJM Land, RockTape, Sunway Pyramid, Sunway Velocity, Nestle MILO,
Nestle Fitnesse and Movement First.

Video – Corporate Support

IMG_20190326_153827_681For more information on the registration, race and race kits, please visit:
http://www.ijmhighwayrun.com or http://www.justonlineregistration.com
Registration closes on 1 June 2019 for both Besraya and NPE Highway Challenge.

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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 Virtual Sports ; 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.

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📺 SUBSCRIBE To My YouTube Channel

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

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, 13km, 16km, 2019, 21km, Competitive Run, Corporate, Event Organiser, Fun Run, Happy Runner, health, Highway, IJM Corporation, Kuala Lumpur, Live Video, Media, Official Launch, press release, Preview, Road Race, Road Running, Runners, Running, Selangor, Social Media, Sponsors, Sports, Video | Tagged , , , , , , , , | Leave a comment

August Man Run 2019 – Preview by Happy Runner

August Man Run 2019 – Preview by Happy Runner

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Editor’s Note

August Man Run debuted in 2017, and now, it’s back on 20th April 2019. Formerly, the race venue was Lot 10 shopping mall at Bukit Bintang KL, and I recall how nice it was to run around Jalan Imbi, Jalan Kampung Pandan and up to Jalan Bellamy on a beautiful sunny Sunday morning. Video Flashback. Previous KL route.

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This time, their race venue has been switched to Menara Ken which is situated within the residential neighborhood of Taman Tun Dr. Ismail. Another major difference is that the second edition will be flagged off at 5pm instead of the usual morning start.

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Luckily, the race organiser has arranged a special running clinic with Edan Syah at Taman Rimba Kiara on Saturday, 6th April 2019 at 5pm for those who wish to seek some useful running tips beforehand. To sign up for this running clinic, click https://docs.google.com/forms/d/e/1FAIpQLSeEi0U1AisEtgZwMKUXAfLoHvxUyLqtL4K2ALNM4IwPdYiIpw/viewform .

Media Launch

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A small group of us running bloggers were invited to the media launch of AUGUSTMAN Run 2019 at Room 203 / Menara KEN on 16th March 2019.

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August Man Magazine Editor Rubin explained the concept of August Man Run 2019, while Race Director Julie presented its technical aspects.

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The August Man Run aims to promote physical and mental wellness through running. In conjunction with the run, various festivities will also be held on the day such as lucky draws and a best dressed award in what will surely be an unforgettable experience for all! To cap off the night, we will also be having an after party exclusively by invitation only!

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The August Man Run 2019 has partnered with KEN Holdings Berhad, Ultron, Fossil, Spritzer, Malta, Babel Fit, Milo and many others in ensuring a lifestyle run like no other!

Video : Tech Briefing

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Video : Race Director Julie

EVENT INFO

Race Date : 20th April 2019
Time : 4:30pm – 8:30pm
Venue : KEN TTDI, KL

Distance/Flag Off : 12km/5:00pm & 6km/5:15pm

Awards and Party : 7pm to 10pm

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RACE KIT COLLECTION will be held at KEN TTDI on Friday 19 April (10:30am – 8:00pm) and Saturday 20 April (10:30am – 3:00pm).

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RUNNER’S ENTITLEMENT

🌟12KM : Competitive Run
1pc – Event tee
1pc –Fashionable tee (after the race)
1pc – Completion medal
E-certificate
Personalised timing chip

⭐6KM Non competitive Run
1pc – Event tee
1pc – Completion Medal

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🖲️To Register http://www.checkpointspot.asia/Event/EventInfo.aspx?EventCode=%2bTWAMYvOYqM%3d

Route Recce

We drove along the 12km/6km route which basically makes its way 3km to Bangunan Insan Bakti at Taman Rimba Kiara which marks the turning point for the 6km runners. Meanwhile, the 12km runners will pass through the Sime Darby guardhouse which is a private road that leads to the U-Turn at Sime Darby Convention Centre.

There will be 1 water station at 3km mark for the 6km runners, and 3 water stations along the 12km route.

Videos Of The Sime Darby Route…

Video 1

Video – KLGCC Entrance

Video – Monkey Alert

Video – 9km Mark

Video – 3km To Go

More Photos
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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 Virtual Sports ; 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

Related Links

https://www.facebook.com/Virtual-Sports-2189847627714607/

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 12km, 2019, 6km, April, Competitive Run, Costume, Fitness, Fun Run, Happy Runner, health, Kuala Lumpur, Lifestyle, Lucky Draw, Magazine, Media, New Route, Preview, Race Director, Road Race, Road Running, Runners, Running, Running Clinic, Running Event, Running Tips, Social Media, Sponsors, Sports, Video | Tagged , , , , , , , , , , , , , | Leave a comment

SHAMROCK RUN KL 2019 – Preview

SHAMROCK RUN KL 2019 – Preview

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Editor’s Note

At the Soft Launch and Media Conference for the Shamrock Run KL 2019 on 26 Feb 2019 at MATIC KL, there was a distinct Irish theme in the air as characterised by the event mascot which is an oversized Leprechaun, dressed naturally in shamrock green, as were many of the guests present!

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Run For Fun

En. Hafidz (President of Malaysian Irish Alumni Association) kicked off the informal proceedings with an introduction of the Shamrock Run history, and how it started back in 2014 with 500 runners. Being an avid runner himself, Hafidz is adamant that this fun run should give all participants an enjoyable running experience, regardless of their running ability.

Video – Welcome by Hafidz

Therefore, there will be no timing chip to pressure the runners. Instead, runners can opt for 10km or 5km, and each individual is encouraged to set their own personal goals and pace, as long as they are enjoying themselves.

To add more fun, there will be 30 prizes given for best dressed runners in the theme of “pot of gold” which according to Irish folklore is found at the end of the rainbow and only the Leprechaun knows where that treasure lies.

Green Day Calling

His Excellency Eamon Hickey (Ambassador of Ireland to Malaysia), was also present at the Soft Launch to support the Shamrock Run which is aimed at bringing closer together the people to people relationship between Malaysia and the Republic of Ireland.

Interestingly, Eamon pointed out that many Malaysian students have long been studying Finance & Medicine in Ireland, including our most famous doctor – Prime Minister Tun Mahathir.

Video – Green Group

Moreover, H.E. Eamon explained that Shamrock is the national flower of Ireland and the run is held in March to coincide with the National Day of the Republic of Ireland on March 27 every year.

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Moreover, I guess that the Irish does not mind to play-up their stereotype of living in the land of leprechauns because the event’s mascot was indeed a bearded leprechaun complete with a green hat and waistcoat!

Virgin Shamrock Runner

Together, Eamon and Hafidz did a great job convincing me to search for that proverbial pot of gold, or atleast, by joining my first Shamrock Run at Universiti Islam Anatarabangsa (UIA) scheduled for 30th March 2019, I would indeed have fun outrunning the heavier Leprechaun mascot.

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Video – Big Tee

🍀🏃🇮🇪 SHAMROCK RUN KL 2019
Date: Saturday, 30 Mac 2019
Venue: UIA Stadium Gombak

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Organiser: MALAYSIAN IRISH ALUMNI ASSOCIATION (MIAA), Embassy of Ireland in Malaysia, and O’Briens Sandwiches

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GUESTS OF HONOUR
His Excellency Eamon Hickey – Ambassador of Ireland to Malaysia
Hafidz Kosai – MIAA President
Brian Pua – MD, O’Briens Irish Sandwich & Café.

Video – Paparazzi Flash

Everyone Can Run

Apart from the talk about Leprechauns & their Irish riddles, En. Hafidz (President of Malaysian Irish Alumni Association) explained that this is their 5th Anniversary, and with the support of the Irish Embassy, O’Briens Irish Coffee and Sandwich & Café, the Event Partners, and the adorable runners, everyone can expect another funfilled experience for the whole family.

Video – O’Brien Team

To encourage people of all ages & newbies to take-up running, their T-shirt sizes range from children size right up to size 6XL!

Event HIGHLIGHTS

🌈POT OF GOLD theme
✔️ 1500 Green Runners
✔️ For Newbies, Fun Runners & Family
✔️ Lucky Draw & Best Dressed Prizes
👕6XL to Kid’s Tee Sizes Available

RACE DAY TIMETABLE

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Media Conference Vids by Happy Runner…

HE Eamon

Leprechaun Legend

Irish Eyes

It Ain’t Over

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#ShamrockRunKL #funrun #running #matic #happyrunner #ireland #gombak #media

*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 Virtual Sports ; 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.

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Posted in 10km, 2019, 5km, Contest, Costume, Fun Run, Lucky Draw, March, Media, New Course, New Route, Press Conference, Preview, Runners, Running, Selangor, Social Media, Sports | Tagged , , , , , , , , , , , | Leave a comment

Masjid Tanah Kampung Ride 2019

💥 N.E.W. Cycling Event
🚴🏼‍♀️💜💙💚

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Event | Masjid Tanah Kampung Ride
Date (Flag Off) | 21 April 2019 (8am)
Venue | Komplex Sukan Masjid Tanah,Malacca
Distance | 38km
Fee: Only rm25

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A.T.T.R.A.C.T.I.O.N.S. 🚴🏼‍♀️
💥T-SHIRT & Snacks
💥Lucky Draw
✔️explore scenic kampung
👍open to all riders
⚠️no helmet, no ride

To REGISTER – Contact Rozie (012-6412560 ) or Fadil (019-6397964)
#masjidtanahkampungride #cycling #gusrider #38km #road #malacca #allbikes #kbs #sports #cyclexmtb

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Posted in 2019, 38km, All Bike Types, April, Bicycle, Cycling, Cycling Event, Fitness, Fun Ride, Gus Rider, Lucky Draw, Malacca, Preview, Registration, road bike, Social Media, Sports, Sports Ministry, Travel | Tagged , , , , , , , , , , , , | Leave a comment