⭐Top 20 RUNNING CHECKLIST
for Family & Fun Runners by Happy Runner.
EDITOR’S NOTE
Upon Special Request by the event officials, I have put together this checklist for the many new, family runners and children as young as 12-years old who are expected to turn-up for this one-off run which was organised in conjunction with the Malaysia Autoshow 2018 at MAEPS, Serdang.
Run Safe, Run Happy
This Sunday, 1,000 Runners will be running 5km MAI RUN at Malaysia Autoshow 2018 (MAEPS).
When you are well prepared for a run, and you know the When, What, Where & How of what you’re are supposed to be doing, then you will enjoy the run even more.
What if you’re not familiar with the procedures of a Running event?
Don’t worry, I have compiled an easy-to-follow RUNNING CHECKLIST to help you and your family & friends prepare for your FUN RUN…
1️⃣Always respect & follow the Event Organiser’s professional instructions & guidelines. If you’re unsure about anything, don’t be afraid to check with the organiser or event officials.
2️⃣If you’re not sure about your fitness level, consult your doctor before hand.
3️⃣Wear proper exercise or running attire and shoes for your safety & comfort.
4️⃣Bring along a spare shirt, a small towel and a water bottle for after the run. Most importantly, don’t forget your Bib Number!
5️⃣Familiar yourself with the event programme, especially the flag off time, i.e. 7:30am
6️⃣Be ready to run at the start venue no later than 30 minutes before flag off.
7️⃣Do 10 minutes of warm-up and stretching before flag off.
8️⃣If you’re with Family & Friends, agree on a suitable meeting point after the run to regroup.
9️⃣There will be one water station near the halfway mark, but you can carry along a small water bottle if you need to drink more frequently.
1️⃣0️⃣Get enough sleep – ideally 6 hours – on the night before the run.
1️⃣1️⃣ It is recommended that you have a light easy to digest snack such as a piece of fresh fruit, yoghurt, oats or a slice of bread/toast with a spread TWO HOURS BEFORE flag off.
1️⃣2️⃣ Drink lots of water on event eve and morning to keep hydrated.
1️⃣3️⃣ Wear a cap or visor and apply sunblock lotion.
1️⃣4️⃣ You’re encouraged to wear the event T-shirt during the run for easier identification.
1️⃣5️⃣ During flag off, don’t rush and push other runners.
1️⃣6️⃣ Stop briefly at the water station to drink.
1️⃣7️⃣ If you feel out of breath or dizzy during the run, stop running and start walking until your heart rate slows down. If dizziness persists, then look for medic or race Marshall or volunteer for assistance.
1️⃣8️⃣ Always run within the designated route, and on the left-hand side, unless otherwise instructed.
1️⃣9️⃣ Faster runners should overtake on the right side only if it’s safe to do so.
2️⃣0️⃣ Remember this is only a fun run, so there is no need to overexert yourself. Run at your own pace and enjoy the moment.
🌳🏃OUTDOOR COMMUNITY FUN RUN
Theme ‘Motor Sport Lifestyle’ in conjunction with Malaysia Autoshow 2018…
Event | MAI RUN 2018 (5km Fun Run)
Date/Time | 29 Apr 2018, 7:30am
Venue | MAEPS Serdang, Selangor
Organiser | Malaysia Automotive Institute
Sponsor | Perodua
~~~~~
📢Run Kit Collection
MAEPS exhibition hall Boulevard
27&28 April 2018
11am-6pm 🏎🏍🕴👯🏼♂🧢🧤👘
~~~~ ~
*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://www.star2.com/?s=Gus+ghani
#tips #safety #NewEvent #5km #funrun #perodua #maeps #serdang #running #happyrunner #malaysiaautomotiveinstitute
gusghani 