How To Crush Full Marathon @SCKLM2016

Posted on July 26, 2016 by Gus Ghani

​How To Crush Full Marathon @SCKLM2016

Wet Dream Ending

You have trained for it or maybe not.

You have your favourite running shoes on standby.

You are starting to strategize for race day.

You can almost picture yourself crossing the finish line with arms raised in victory.

If only real life was that sweet, but in the time it takes to complete a full marathon, your best plans can unravel like an unstoppable puppy playing with your last toilet roll. The harsh reality of running long distance is that when we push our bodies to the limit, the tiniest mistake could be disastrous. At the same time, one small piece of good advice could be the difference between earning your new FM stripe and crashing and burning to DNF status.

You Will Never Run Alone

Ironically, when you’re running among 5,000 other runners, you can feel lost in the crowd. You might feel intimidated as legions of better runners pass you by. What’s worse, you are stressed about meeting the designated cut-off times, and as you start reaching “The Wall”, you start tiring-out and before you know it, you even start doubting your ability to reach the finish line. When desperation rears its ugly head, who are you going to call…?

Strength In Numbers

Just call the Seiko Pacers! They are a band of 28 running brothers and sisters (see below Pacers List) who have your back, and they are ready to run with you fast or slow. So, why not boost your run by feeding-off the excitement and energy surrounding these diligent pacers. Together, we can crush the proverbial Wall and cross the finish with our heads held-up high.

PACERS LIST

Lionel Lee    3:30
Rozmi Yunus    3:30
Lili Suhairi Bin Md Yang Ghazali    3:30
Lim Yew Khuay     4:00
Richard Tang    4:00
Ewegene Tan Eu Jin    4:00
Hoo Wai Hong    4:30
Teoh BJ     4:30
Badrul Hisham    4:30
June Yap    4:30
Tan Hong Ping, Renee    5:00
Malcalm Chew    5:00
Seah Leong San    5:00
Dennis Wee    5:00
Kelvin Ng    5:30
Yum KK    5:30
Ahmad Hadafi    5:30
Azhar Omran    5:30
Choi Chik Choy    6:00
Simon Leong Kwan Nang    6:00
Fanny Tian Huey Ni    6:00
Irwan Anuar    6:30
Sonny Ng    6:30
Evelyn Ang Loo    6:30
Alwin Tan    7:00
ChooiWan    7:00
Wong Sing Haow, Barkley    7:00
Ghazali Bin Abdul Ghani    7:00

Watch Seiko Pacers Vest by adidas

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @Instagram for daily updates.

Posted in 2016, 42km, Adidas, August, Dataran Merdeka, Dirigo Events, Full Marathon, Happy Runner, Kuala Lumpur, Malaysia, Marathon, Pacer, Road Race, SCKLM | Tagged , , , , , , , , , | 3 Comments

Beat The SCKLM 2016 Clock!

Posted on July 22, 2016 by Gus Ghani

​Beat The SCKLM 2016 Clock!

Rozmi (centre) 3:30 Pacer

GOOD News Or Bad News

For the first time, the Standard Chartered Kuala Lumpur Marathon have extended their race cut-off finishing time to 7 hours in order to receive Finisher Certificate, and to make sure no runners will be left stranded along the AKLEH and DUKE Highways, there will be 4 NEW checkpoints at 15km, 21km, 31km & 37km distances. The race starting times and the strict cut-off times for these checkpoints are spelled-out below.

For regular full marathoners, the imposition of these new Cut-Off Times is no biggie, and some seasoned runners may even welcome this move to raise the minimum running standards of Malaysians marathoners, as well as, ensure the further UPGRADING of Malaysia’s best international Marathon event.

In contrast, new and novice runners will see theses newly introduced Cut-Off Times as another unwanted BARRIER getting in the way of their pursuit to becoming a full-fledged Full Marathoner.

In the same way as babies and children detest taking medicines, those “wannabe marathoners” will soon MATURE and learn to appreciate the need to adopt greater discipline and motivation in becoming a full-time runner. As SCKLM Running Coach, MARK WILLIAMS

remarked, “If you are taking more than 7 hours to run a full marathon, then you are not ready for it, and you should be training more.”

Indeed, 42km is a highly demanding distance and only the runners who train diligently for it will be rewarded a pot of GOLD at the end of the rainbow, or at least, they will receive a hard-earned Finisher Tee at the Finish Line.

Pacers Kit Handover at adidasMY Sports Performance Store at Pavillion

NO SHORTCUTS FOR NOBODY!

To finish a full marathon (FM) in some style, it will definitely take a lot of sweat; maybe some blood, and possibly some tears too. That’s what gives the FM Finishers a terrific sense of fulfillment at the end.

CALL THE CAVALRY

Although the FM journey is full of hardships, runners can and should drastically reduce the FM workload by engaging the help of fellow runners. Read on for some HELPFUL TIPS to PUSH YOU OVER THE FINISH LINE.


THE PROGRAMME, START TIMES AND VENUE

A Full Marathon Venue | Dataran Merdeka

A1 Activity | Warm-ups for FM

A1.1 Start Time | 3:30 am   

A2 Race technical/ Safety announcements

A2.1 Start Time | 3:45 am   

A3 FM Start Time| 4:00 am

B Half Marathon Venue | Dataran Merdeka

B1 Activity| Warm-ups for Half Marathon   

B1. 1 Start Time| 5:00 am

B2 Activity | Race technical/ Safety announcements

B2.1 Start Time | 5:15 am   

B3 HM Start Time| 5:30 am

For Venues & Start Times of 10km Speed/Cruise/Leisure, 5km Fun Run & 3km/1km Kids Dash, CLICK HERE.


TIP – It is recommended that you arrive at your respective start area at least 20 minutes before the gun goes. If you are not at the start area when the gun is fired, you may not be allowed to start.

Dreaded Cut-Off Times


The following cut-off times along the route for Full Marathon participants are strictly enforced;
1. KM 15: AKLEH – before the toll towards MRR2, 6:40 am
2. KM 21: MRR2 – entering DUKE highway, 7:40 am
3. KM 31: DUKE – exit to Jalan Kuching, 9:15 am
4. KM 37: Jalan Sultan Salahuddin – Bank Negara, 10:10 am

What Happens After Cut-Off Times?


If you do not reach the checkpoints within the stipulated cut-off times, officials will disqualify you and ask you to board the bus to be ferried back to Dataran Merdeka

Tie A Yellow Ribbon


There is 1 (one) mandatory checkpoint on the Route at KM 31 where you will be given a ribbon by officials from the MAF. It is your responsibility to ensure that you receive this ribbon and wear it on your wrist until you have collected your finisher items. Only runners with this special SCKLM ribbon are entitled for Finisher’s T-shirt and Finisher’s medal.

Running Boosters

As 4:30-hour pacer, Teoh BJ, explains, “Join the SCKLM Pacers who will give runners an extra boost of energy!”. Meet Teoh BJ

This year, SCKLM has increased the number of official pacers in order to help more runners pace between 3:30 to 7:00-hour FINISHING TIMES under SCKLM long-standing COACH Mark Williams.

MEET YOUR SCKLM 2016 PACERS 

PACER | Finishing Hour (subject to final list)

From L to R, Irwan 6:00, Azhar 5:30 & Ghazali 7:00-hour Pacer

Lionel Lee | 3:30
Rozmi Yunus | 3:30
Lim Yew Khuay | 4:00
Richard Tang | 4:00
Badrul | 4:30
Hoo Wai Hong | 4:30
Teoh BJ | 4:30
Tan Hong Ping, Renee | 5:00
Malcalm Chew | 5:00
Seah Leong San | 5:00
Denis Wee | 5:00
Kelvin Ng | 5:30
Yum KK | 5:30
Ahmad Hadafi | 5:30
Azhar Omran | 5:30
Choi Chik Choy | 6:00
Irwan Anuar | 6:00

Sonny Ng | 6:30
Evelyn | 6:30
Alwin Tan | 7:00
Chooi Wan | 7:00
Wong Sing Haow, Barkley | 7:00
Ghazali Bin Abdul Ghani | 7:00

Coach Mark Williams training the Pacers.

Have You Trained Enough?

With only two weeks left to race day, runners training should be finishing-up their Long Slow Distance sessions and tapering-down.

If you have attended, the earlier 2-month  Running Clinics organised by SCKLM, then you should have covered the required key training areas. Watch Training Videos 1 & 2.

TRAINING AT TAMAN BUKIT JALIL.

In reality, it takes years of experience and training to become a confident and capable Distance Runner. I have selected my Top 28 Running Tips which ought to help your pre-race preparations, race performance and post-race recovery as follows:-

My HOT Tips For Pre-Race

  1. Any new running gear (shoes, socks, outfit) should be worn and “broken-in” before race day.

  2. Load-up on complex carbohydrates (pasta) with low glycemic index, and  potassium and sodium (bananas) 2-3 days before race day.

  3. Avoid spicy, oily food and unfamiliar food on race eve.

  4. Drink 3 litres of water the day before race.

  5. Put aside all your running gear and pin bib to your running vest the night before race.

  6. Set two alarms.

  7. Sleep for minimum of 6 hours.

  8. Drink 1.5 litres of water on race morning

  9. Breakfast should be restricted to light and easily digestible food such as a slice of bread with peanut butter and fruits.

  10. Arrive at race venue 2 hours before flag-off.

My HOT Tips For During Race

  1. Apply petroleum jelly to areas prone to chafing such as on the nipples and around the waist area.

  2. Carry on board some electrolyte powder to be mixed and drank at water station.

  3. In the first few kilometres, drink only water. Afterwards, drink electrolytes in addition to and not as a replacement for water.

  4. Stop for a quick drink at every water station.

  5. The slower your pace, the further back within the starting pen, you should position yourself.

  6. Use the first 2km as your warm-up.

  7. Follow the pacer which matches your pace. 

  8. If you suffer any injury, do not panic because there will be a marshal or medic to attend to you shortly.

  9. If you feel a cramp coming, start walking until the feeling subsides. Then, continue to walk and run, or keep running depending on your recovery.

  10. If the situation feels tough, just take one step at a time, and regulate your breathing.

  11. Do not run too fast in the first half, and keep a steady pace throughout, and remember to leave enough gas in your tank for a strong finish.

My HOT Tips For Post-Race

  1. If you fail to meet the cut-off time or DNF (Did Not Finish), it is not the end of the world, and remember that Champions are those who use failures as an opportunity to get better.

  2. Drink lots of water and electrolytes for best recovery.

  3. Eat something wholesome and nutritious within 20 minutes after the finish.

  4. Go for a short recovery run the next day to shake-off the DOMS (Delayed Onset Muscle Soreness).

  5. Allow your body to recover in the weeks to come with some low intensity workouts such as swimming.

  6. Eat balanced and nutritious meals to help your body recover and rebuild its strength.

  7. Remember to thank those key people who helped and encouraged you to reach your Full Marathon goals and Running Achievements.

WHERE TO COLLECT SCKLM RACE KIT

LOOKING FOR SOME COOL adidasMY STUFF to commemorate SCKLM 2016?

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @Instagram for daily updates.

Posted in 2016, 42km, Adidas, August, Distance Running, Event, Full Marathon, Half Marathon, Happy Runner, Kuala Lumpur, Malaysia, Marathon, Pacer, Road Race, Running, Running Clinic, Running Coach, Running Tips, SCKLM, Training | Tagged , , , , , , , , , , , , | 1 Comment

KLCC Runners Group Run (17-July 2016)

Posted on July 19, 2016 by Gus Ghani

KLCC Runners Group Run (17-July 2016)

Introduction

I have been meaning to join one of KLCC Runners Group activity ever since I mentioned them in one of my articles in The Star newspaper 

What captured my attention initially about this new running group was their refreshing outlook on running which is to vigorously encourage their members to lead a healthy lifestyle through various weekly workouts such as running and yoga. 

 

Moreover, the willingness of the founding members to accept all kinds of runners, from wily old hands to clueless beginners, into their inclusive running family is the right kind of open-door policy which sits well with a multicultural society such as ours. After all, the last thing we need now is another group of elitists who will divide rather than unite the community.

So, when KLCC Runners Group Leader, Matthew Barsing, posted an open invitation to the running community to participate in an organised 7km Run in conjunction with KL Car Free Morning, I took-up his offer. This article below describes my experience with KLCC Runners Group on that Sunday morning, and I had hoped to learn more about them, and at the same time, enjoy a nice run with friends.

Recyclable Timing Bib

I reached the gathering area in front of DBKL Headquarters just past 6:30am, and already there were a large group of runners queueing up to register and collecting their individually assigned running bibs with TIMING chip.

I was greeted by a seasoned veteran runner, “What are you doing here?”. I think he was wondering why I was not at TM Fun Run in Putrajaya on that same morning. In turn, his comments made me wonder what he was implying, but it was too much work for so early in the morning. So, I retorted back, “This is free!”. His facial expression told me that he had joined this event for similar reasons.

He further remarked with some irritation, “I don’t understand why some people would want to complain about this running group when they haven’t even participated in any of their events?”. Again, it was way too early to give him a full answer, so I just replied back, “Some people just love to complain for no apparent reason!”.

Finishing-up the small talk, I pinned my bib to my T-shirt and collected a RED BALLOON which all participants are required to carry along whilst running. 

The presence of 500 runners running with red balloons through KL city centre was certainly a STRIKING picture to behold, and it added a party mood to the lively proceedings.

Under Armour 3 Gals & 1 Boy

There was a team of ENERGETIC ambassadors from Under Armour who did a great job pumping-up the crowd with a highly animated warm-up routine just before the start of our 7km run along the KL Car Free Morning (KLCFM) route. See pre-race videos 1, 2 & 3.

While the participants were busy mimicking the actions of those fitness gurus onstage, I had a chat with KLCC Runners Group Running Captain Sam who is a full-time IT Manager, as well as a certified running coach. Sam helps with the technical-side of running such as teaching runners about the proper techniques of running which is vital to improve performance and reduce injury-risks, and he is also in-charge of the Pacers.

We started our run at 7:15am to avoid the KLCFM mob which were routinely flagged-off at 7am every 1st and 3rd Sunday of the month.

Another nice touch was the presence of 5-8 minute pacers, and I chose to run along with the two 8-minute pacers – Andrew Kwan & Daniel Moon. 

The ADVANTAGE of running slow was that I was able to chat (see video) and get to know more about these KLCC Runners Group members. Chatting away about gps watches, the upcoming #SCKLM2016, running shoes and injuries, time flew by quickly, and before we knew it, we were already back at the finish line with near-perfect pacing.

After Party

At the finishing area, we exchanged our bibs for a goodie bag of imported drinking water, 

 

a banana, an Under Armour wristband and a couple of vouchers for some FREE fitness workouts. Everyone was feeling pretty relaxed, while enjoying a glorious sunny day. 

The top 5 male and female runners were each rewarded with a special Under Armour dog-tag and a limited edition KLCC Runners Group Dri-fit Tee. Meantime, the non-elite runners waited eagerly for the announcement of the lucky draw winners.

I bumped into a few running buddies who have been noticeably absent from the running scene lately due to injuries. 

 

I must say that the post-race atmosphere was the same as one would find at any good running event, and looking at all the contented faces, I am sure that everyone had an ENJOYABLE outing.

I took the opportunity to take a photo with Malaysia’s Mixed Martial Arts Superstar, Peter Davies, who was also the Under Armour ambassador.

As you can see from my video interview with Matthew, he was elated with the successful outcome of KLCC Runners Group first major event collaboration with Under Armour. Off-camera, Matthew confided, “This is just the beginning, and we are planning many more exciting activities for our members in the very near future”.

Running Revolution

Their tagline, Running Revolution, is certainly APT because in a relatively short span of a few months since the inception of KLCC Runners Group, this bunch has captured the imagination of the public with their highly innovative ideas of making running exciting and fun again.

Walk The Talk

For those who are not familiar with KLCC Runners Group, their boundary-stretching ways and their highly-charged postings can be misconstrued as a bunch of self-serving unknowns breaking the long tradition of what defines a running group. However, after interacting firsthand with their key personnel, I believe that all the claims made by the group are genuine and transparent. In this Digital Age, KLCC Runners Group are brave enough to try new ideas and forge their own tracks because they really believe in what they are doing, and doing it with passion. Personally, I insist that the success of any running group to grow will hinge on its ability to benefit the members first and foremost, and to keep-up with the changing times. Yes, although the basic principles of running remain unchanged, the expectations of runners today can drastically differ from those of yesteryear. In short, to remain relevant, running groups need to INNOVATE, EVOLVE and ADAPT to the ever-changing landscape of society. The alternative is plainly not worth contemplating.

Perfect Ending

After the crowd subsided, I popped next door to the Raya Gathering organised by KL Car Free Morning for a hearty spread of fried noodles, lemang, chicken rendang, peanut sauce and ketupat. It felt like all the calories burned previously were replenished and then some. Thus, the cycle of ‘Run and Eat’ is once again complete.

Special Thanks

Let me congratulate the whole Team of KLCC Runners Group, Sponsors, Volunteers and Photographers on a very well-organised event, and for some ground-breaking firsts.

DBKL and KL Car Free Morning should also be acknowledged for sanctioning this event.

How Can YOU

Be Part Of This Running Revolution? That’s easy, just Like KLCC Runners Group.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @Instagram for daily updates.

Posted in 2016, Casio Exilim Malaysia, Community, Fun Run, July, Kuala Lumpur, Media, Runners, Running, Running Community, Volunteers | Tagged , , , , , , , , , , | 2 Comments

Virtual Run Addict 2016

Posted on July 14, 2016 by Gus Ghani

​Virtual Run Addict 2016

The Dawn Of Virtual Running in Malaysia

Every year, NEW, and sometimes experimental running concepts emerge:

  • Nowadays, we can choose to run for Unity, Charity or even Krispies Donut

  • Organisers have started tempting runners with durians and even, roti canai at checkpoints

  • There are fun Banana & Watermelon Relay races to wet our running appetite

  • We can run marathons at night, in the jungle or in endless loops in parks

How many of these NEW FEATURES are just passing fads, and how many are here to stay?

For one, I feel that the newly introduced concept of Virtual Runs is here to stay because it offers runners the freedom to run the prescribed distances ANYWHERE & ANYTIME and still be rewarded with attractive Medals & T-shirts. 

In my previous blogs, I have tried to explain ‘How Virtual Runs Work’, as well as ‘How it WORKS well for me’. Today, I want to update my readers on my progress as a Virtual Runner, and share more insights into this ‘new’ phenomena as I am continuously learning more about Virtual Running…

Every Run Counts

For busy community runners, it can be difficult to plan running sessions and training due to packed family and work commitments. How many times have you had to forego a running event because you were called away last minute to handle another more pressing matters, or you were not too sick or injured to run? Apart from the obvious wasteful burning of registration fees, such predicament is certainly frustrating.

Now that I am a regular Virtual Runner, I never have to worry about missing race days anymore! As long as I keep running during any free time available, it is so much easier now to split my time between job assignments and family activities. Whoever said, “You can’t have your cake and eat it too,” obviously, was not trying hard enough!

Hop On Board!

For the record, in 2016, I have already participated in Virtual Runs in the months of February, April, May, June via my favourite Virtual Run Monthly Challenge provider, IH Events. If you find yourself struggling to find time to join the running events on the weekends, I can recommend you give Virtual Run a go. For more information and TO REGISTER CLICK HERE & we could be VIRTUALLY running together for Fitness, Fun & Friendship….

Watch the video & see my reward for May 2016…

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @Instagram for daily updates.

Posted in 2016, Casio Exilim Malaysia, Concept Run, Event, Event Organiser, Happy Runner, Malaysia, May, New Event, Runners, Running, Running Tips, Virtual Running | Tagged , , , , , , , , , | Leave a comment

Running Shoes & Barefoot Running

Posted on July 7, 2016 by Gus Ghani

Running Shoes & Barefoot Running

Poll Study

I asked my running buddies what were their preferred running shoes brand, and the two brands that were mentioned most are Asics & Brooks for road running. For trail running, The North Face (TNF) were well liked. Some runners swear by New Balance, while others prefer Saucony. The most practical comment made was, “Vibrams for indoor training”.

The Reveal

From my simple survey, I can deduce the obvious :-

  1. Our tastes for shoes are varied, and it is a personal preference which is unique to only us.

  2. Runners are becoming more savvy about the shoes that they need for different activities of road running, trail running, training indoor and outdoor, short and distance running.

  3. We take comfort in the brands that we know and trust.

First Pair

In 2011, I bought my first pair of running shoes which was Asics Kayano 17. I remember shelling-out a hefty Rm500+ for them, but for helping me complete my maiden half marathon and full marathon in that same year, I considered it a worthwhile investment.

No Shoes

In 2012, I started running barefoot (kaki ayam) which saved me a considerable sum of money. I reached the peak of my barefoot achievements by completing my maiden Half Marathon at SCKLM 2012 and later my first Penang Bridge International Marathon 2012.

I will always maintain that proper barefoot running is the best way to avoid running injuries, and running without shoes is a very effective way to comprehensively develop and strengthen all of the major and minor leg muscles for running. In case, you want to read more about my barefoot exploits, here are some of my personal barefoot stories;

Brooks & I

My first Brooks pair was the Transcend prototype which I had won in a blogger’s contest in March 2014, and I was impressed by the functional technology behind the shoe. You can read my review of it HERE. In contrast, the first generation of the Brooks Grit trail shoes failed to offer any useful foot support nor sufficient grip required for demanding uneven outdoor trails as I found-out to my disappointment at Gunung Nuang Ultra 2013.

In December 2014, Brooks Malaysia sponsored me the second generation Transcend which was lighter, more streamlined and more durable than its predecessor. Finally, in May 2015, I tested the 3rd Generation Transcend which had better padding technology for long distance comfort without being bulky or heavy.

Brooks shoes are great for new and weekend runners because it offers comfort with all round performance. Moreover, certain models can accommodate runners with wide feet.

Performance Shoes

In 2015, I was lucky to receive both Newton shoes & Innov-8 trail running shoes courtesy from my friends at Keypower Sports. This was the first time that I had tried using high-performance running shoes. The Newton is the fastest pair and ideal for distances below 15km. Using a car analogy, these babies have helluva pick-up, and many novice runners have known to ditch their pairs quickly when they could not cope with the required front-foot landing. I love my Newtons, and its only drawback is that the front exterior soles wear-off too fast which is not surprising since most of the runner’s weight is concentrated in that front zone.

The Innov-8 is my first real trail shoes, and they serve me well for any kind of terrain, but due to its narrow width, I probably would be better off with a half size bigger. To overcome this problem, I use it only for maximum distances of 16km off-road. For the seasoned trail runner, Innov-8 is light, sturdy and it has excellent grip.

Latest Pair

In September 2015, I received my first pair of Adidas Boost Glide at the SCKLM 2015 Media Event. 

 

After wearing-in this pair, I find that it performs well for distances of around 10km, and the material and its lightweight makes it a comfortable ride. With its latest technology, the new models of Adidas running shoes offer a viable option for the road racers who want to run Fast and look Cool, too!

Good Fit

Despite what any shoe brand will claim, or what your friends might recommend, the best person to know what shoes will suit you best is YOURSELF. Nowadays, it is difficult to go drastically wrong when buying new running shoes because;

  • The standard and quality of running shoes have improved dramatically, and so have their prices.

  • There are many more good running shoe brands available at major shopping malls for you to try-out first.

  • The legitimate running retailers will insist that you undergo an on-site foot analysis in order to determine your foot-type before recommending to you the right shoe models.

Top 10

For new running shoes shopper, I can further recommend to follow these guidelines when looking for new shoes so that you don’t unnecessarily waste your time and money :-

  1. Decide beforehand what is your minimum and maximum budget.

  2. Specify beforehand what you need the shoes for. Ask yourself, “Will I be running indoors/outdoors/on roads/off-road/across rivers/short distance/long distance?”.

  3. Research and identify at least 3 different suitable brands for comparisons.

  4. Always try on the shoes before making a purchase decision. Ideally, try running on a treadmill with the shoes if possible.

  5. Remember that during the day, your feet will expand by 0.5cm. So, if you are trying on shoes in the morning, make sure it is 0.5cm bigger.

  6. How much support and padding you will need depends on your foot-type and the expected running distance.

  7. If you are running above 7 minutes per kilometre, then the further or longer you run, the more likely that you will heel-strike.

  8. Never buy shoes on impulse or based solely on the design and colour of the shoes. If you are in doubt, walk away, and take time-off to re-assess your needs vis-a-vis what is available.

  9. Do not overestimate the quality and fitting of expensive or well-known brands. Conversely, keep your mind open when trying cheaper or less popular brands.

  10. For first timers, avoid buying top of the range models until you get into your running routine and discover what kind of running that you will be doing most. You can always upgrade later, once you improve on your running technique and form.

End Note

The Basics of Running hardly changes, but the evolution of running shoe technology and ingenious marketing campaigns of shoe brands are fast and furious. Therefore, it is upto you to decide what changes are real and what are just gimmicks…For more shoe buying tips…

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner and

follow gusghani @Instagram.

Posted in 2016, Adidas, Barefoot, Brooks, Brooks Malaysia, Buy, Buying Tips, Distance Running, Footwear, Gunung Nuang, Gunung Nuang Ultra 2014, Happy Runner, Innov-8 sport shoes, Keypower Sports, Review, Road Race, Running, Running Shoes, SCKLM, SCKLM 2015, Shopping, Sports Apparel, Sportswear, Trail, Trail Run, Trail Running, Ultra Marathon | Tagged , , , , , , , , , , , , | 4 Comments

Men’s Health Women’s Health (MHWH) Night Run 2016 by AIA Vitality – UPDATE

Posted on July 6, 2016 by Gus Ghani

​Men’s Health Women’s Health (MHWH) Night Run 2016 by AIA Vitality – UPDATE

Short History

In 2015, the ever popular Men’s Health Night Run in Putrajaya reached its peak at 7,500 participants. Behind the scenes, a changing of the guard from the previous Event Owner, Blu Inc., to Mongoose Publishing, the new Malaysia representative of the international Men’s Health and Women’s Health magazine franchise, was completed. Fortunately, the new event owner offered the same race package to the runners as in previous years, and they maintained the same race format with the same race fees. The transition seemed hunky-dory and smooth.

Game Changer

The Year 2016 marks another, even greater transformation for MHWH Night Run, and this time, the changes would have a great impact on the runners, themselves, for better or for worse.

In fact, I had attended their media launching in January 2016 where Mongoose Publishing grandly declared that MHWH Night Run 2016 would now encompass 3 races at 3 different venues – Penang, Putrajaya and Johor – and all 3 events were to be staged within 12 months. Furthermore, a new 21km category was added on top of the 12km and 5km categories.

Backed by the new Title Sponsor, AIA Vitality, Mongoose Publishing made it clear that the MHWH AIA Vitality marketing bandwagon were ready to spread their joint message of the importance of adopting a healthy lifestyle, beyond the administrative capital of Putrajaya, to Penang and Johor. How will the running public react to what is essentially an overhaul of the preceding Men’s Health Night Run? Let’s take a closer look…

Price Factor

The biggest shock of the revamped MHWH Night Run announcement was the significant hike in its new registration fees. The ensuing outcry by the running community and their complaints against the price increases were explained away by the organiser who pointed-out that their Goodie Bags alone are worth RM750. Unfortunately, most of the so-called goodies were in the form of lame discount vouchers courtesy of the sponsors.

Another disappointment was the inferior quality of the event T-shirt and medal compared to the previous years.

Will the higher registration fees affect Mongoose Publishing ambition of recruiting an unbelievable total of 33,000 runners for all 3 races combined? Let’s take a closer look…

The First Test

Under invitation by MHWH Night Run 2016, I took part in the inaugural Penang Series with an open mind, and honestly, I was really looking forward to running 21km on Penang Island. 

On the plus side, the race village was situated outside Queensbay Mall, and the air was filled with the glorious smells of Penang Food wafting from the many booths and vans selling hot and cold food and snacks. 

 Also, there were many fun games, activities and lucky draws to entertain the onsite participants. It felt like one happy carnival.

Added to the mix were celebrity emcees and disc-jockeys who entertained the crowd with their lively commentary and upbeat music.

The other positives were the nice layout of the route, giving runners a great view of the bay by night, and the traffic and water stations were managed well enough.

Race-wise, overall, I gave the Technical Team from 21st Century Sports high marks. My only concerns were :-

  1. There should have been more mobile medics stationed along the route, especially towards the latter part of the 21km portion based on my own unexpected experience. You see, I came across a rookie runner at the dark and isolated industrial zone, and he was laying on the roadside writhing in pain. Obviously, I stopped to help him, and he felt relieved when I was able to ease his pain. It was his first half marathon, and he had never suffered such debilitating cramps before. Apart from wanting to help him finish his 1st half marathon, I wanted to show him that runners should be never leave anyone behind.

  2. Certain paths were very dark, and perhaps, the organiser should have recommend the use of headlights for the runners. 

  3. I did not like the idea of the flag-off of the 21km late at 9pm, only after the 5km & 12km runners had started. The decision was made based on taking consideration of the runners safety, but I urge organisers to find a solution which will ensure the 21km are given a headstart, and give slow runners like me a chance to finish early enough to enjoy the after party at the race village with the rest of the finishers.

  4. On administration side, the organiser provided too little race information too late.

Overall, I found the first series both entertaining and enjoyable, and I must thank Mongoose Publishing for being a great host on that race day. Here is the official press release.

Check-out my cool videos & more photos from Penang!

Number Crunching

Never mind what I think. More importantly, what did the numbers say? 

Unfortunately, the final total was only a measly 3,500 runners who took part in the first Penang Series compared to the earlier whopping 9,000 targeted by Mongoose Publishing. Where did it go wrong? Did MHWH Night Run out-priced themselves? Will the Putrajaya installment, which is scheduled for 30th July 2016, meet their massive target of 15,000 participants? Or will there be another backlash from Penang fall-out. Let’s take a closer look..

Last-Minute Sales

To be frank, it is never good news when an organiser is willing to give away slots at 50% discount from the original price in an effort to beef-up the participation rates, for 3 main reasons:-

  1. Such drastic action can only mean that the take-up rate for the Putrajaya Series is much lower than earlier anticipated (see below “Extended Misery” for more evidence). What’s worse is that this 50% discount move will offend and ridicule all the runners who earlier paid the full price, as well as those runners who earlier registered for all 3 races upfront, under a promotional package which looks much less attractive now, on hindsight.

  2. It shows that the pricing policy of the organiser was too weak to begin with, and it makes me wonder :

  • How was the original price determined in the first place?

  • Does this mean that the pricing was too high which gives the organiser enough room for discounts?

  1. Furthermore, giving over the top discounts late degrade the quality of the brand and event. Contrastingly, you never see high-end brands offering discounts, and that is because they are “cock-sure” of their quality of goods or services.

Extended Misery

Surprise, surprise! MHWH has just announced that they have extended their registration closing date to 10-July 2016 which gives them less than 3 weeks to print additional bibs and order event T-shirts and medals in time for race kit collection date.

In 9 out of 10 cases, when an event organiser decides to extend their event registration closing date, it is because the number of registrants is too low. However, they will say things like “due to request of runners” and “we want to give opportunity to more runners to join” in order to hide the poor take-up rate. After all, who wants to join an event that fails to draw the crowd.

Lower Your Expectations

Don’t get me wrong, if you have already registered, you can still have a good race and outing. However, for runners who are used to the high quality of previous year’s Men’s Health Night Run, you may be disappointed if you are expecting the same things from MHWH Night Run 2016. I hope that my prediction is wrong because the last thing anyone wants to see is a barrage of complaints from dissatisfied runners on social media…and it won’t give me any satisfaction in having to tell you, “I told you so”.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

follow gusghani @Instagram for daily updates.

Posted in 2016, 21km, 6km, Casio Exilim Malaysia, Event, Event Organiser, Food, Fun Run, Half Marathon, Happy Runner, Inaugural Event, Media, New Event, Night Run, Penang, Race Review, Review, Road Race, Running, Running Event | Tagged , , , , , , , , , , , , | Leave a comment

Little Miss Daisy – Food Review

Posted on July 4, 2016 by Gus Ghani

Little Miss Daisy – Food Review

Sweet Date

While wifey & I were looking for a cozy cafe, we came across an outlet called “ Melt’On ” which serve coffee, milkshakes & waffles. We yielded to these sweet temptations.

Counter Service

We ordered 2 hot cappuccinos for RM22, and we also opted for the Belgian Waffle with 2 ice-cream scoops which was on special at RM14 (normal price is RM18).

Chill Space

We sat at one of the 2 tables outside where there is a life-size statue of a cow which doubles as a two-seater bench. Not surprising, many of the customers wanted to take selfies with this attractive mascot which I took the liberty to name her ‘Daisy’.

Taste Test

The moist fruitcake which accompanied our coffee was scrumptious, but the combination of hot waffle with cold ice-cream was just heavenly. If tasting is believing, then I am a believer – check my video

Final Verdict

I would recommend Melt’On for the Belgian waffles and with your pick of ice-cream flavours. I give them high marks for the nice modern decorations with a touch of industrial chic; the solid wooden tables & chairs; enough cozy space for coffee lovers to take time-out from the hustle and bustle of urban life. I will definitely go back whenever I am craving for Daisy’s dairy desserts.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a sports writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner and

follow gusghani @Instagram.

Posted in Food Blog | Tagged , , , , , , , | Leave a comment

Secret Training à la Virtual Run 2016

Posted on July 2, 2016 by Gus Ghani

Secret Training à la Virtual Run 2016

What Is A Virtual Run (VR) actually?

When I first heard about Virtual Runs, I foolishly assumed that it was some sort of a computer game designed for geeks.

Only later on, I discovered that all virtual runners are expected to physically run for your ultimate reward of medals or Tees.

Nowadays, I participate in the Virtual Run Monthly Challenge EVERY MONTH eversince March 2016 in order to add some FUN & EXCITEMENT to my otherwise mundane training routine. Admittedly, the enticing limited edition Finisher T-shirts at a huge incentive to sign-up! 
If there’s such a thing as a Virtual Run Addict, then my continuous craving for a “virtual run fix” will surely put me in a high-risk category!

Read about my maiden virtual run HERE & my video too -https://youtu.be/jw7D_vzoreg !

If you want to try it yourself, REGISTER HERE, but I forewarn you that it’s totally addictive!

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner and follow gusghani @Instagram.

Posted in 2016, Happy Runner, Running, Running Event, Virtual Running | Tagged , , , | 1 Comment

The Benefits Of Running Clinics

Posted on June 26, 2016 by Gus Ghani

The Benefits Of Running Clinics

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Question & Answer Time

The Ultimate Goal

99% of runners would love to improve their personal running time if they could. The remaining 1% are probably in denial. Being able to run faster, at a faster pace, will not only lead to a better running performance, but equally important, when you run fast, your body movements are at its most efficient. In fact, I believe that the aim of all my running endeavours is to utilise my body’s energy as efficiently as possible. I can achieve that by following all of these points (in no particular order of importance):-

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Queueing For Caffeine Fix

Eat The Right Kind Of Foods, In The Right Quantity, And At The Right Time.

Improve My Running Techniques.

Increase My Cardiovascular Fitness.

Strengthen My Running Muscles.

Running the recommended weekly mileage distance.

Rest adequately in between training and running sessions.

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Adidas Foot Analysis

Wearing proper running gear.

Keeping Mentally Strong.

Avoiding The Pitfalls

However, in the real world, it is rare, but not impossible, to find non-elite runners who are honestly disciplined enough to dedicate themselves fully to following the right training regime. Less rare are the amateur runners who overtrain and run too much, without giving their bodies enough time to rest and recover for the sake of false bravado. Before all that, there are many more new runners out there who are unaware of all the disciplines of running which are required to run at your best. It is most important that these newbies follow the right running path from the beginning, and equally important, these beginners need to adopt the right running attitude.

In contrast, without any proper guidance, there is a real risk of suffering from avoidable injuries, or wrongly seeking self-gratification while figuratively or literally stepping on other runner’s toes. There are many unwritten code of conduct in running, and contravening these rules can make an amateur look, well, amateurish. To learn fast about running principles and its house rules, it is best for newcomers to attend running clinics conducted by experienced and qualified athletics coaches.

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For me, the best running clinic programme for non-elite runners is the one organised by Dirigo Events and offered to all participants of SCKLM. Their well-planned programme addresses all the major requirements to be a smart member of the running community at no extra charge.

Running Crash Course

According to Coach Mark Williams, who conducts the SCKLM Running Clinic Programme, “it takes 7 years to make a proper runner”. If you can’t wait for 7 years, then I recommend that you register for the next SCKLM, and enroll in all 12 of their running clinic sessions. By doing so, I can guarantee any non-elite runner that they will infinitely improve their running knowledge, as well as improve their running performance as a direct result of Coach Mark’s effective and practical training methods. Personally, after attending only 2 training sessions, I am already becoming a better runner because of the invaluable running tips presented.

Practical Running School

In case you are unaware, the SCKLM Running Clinic Programme, consists of a total 12 training sessions which are conducted over a 2-month period. These sessions are divided into 6 running clinics and 6 specialised running clinics covering the following topics respectively :-

A) Running Clinics

PREPARING ONESELF TO START TRAINING

CORRECT RUNNING FORM

STRENGTH AND CONDITIONING FOR RUNNING

NUTRITION & HYDRATION

INJURIES – AVOIDANCE AND TREATMENT

RACE DAY – PREPARATION AND ADVICE

B) Specialised Running Clinics

HILL TRAINING

FARTLEK TRAINING

SPEED SESSIONS (100m+200m reps)

1K INTERVALS

TEMPO RUNS

ACCELERATION RUNS

As you can see, the SCKLM Running Clinic Programme is simply jam-packed with plenty of running nuggets which ought to make your running experience “richer” and more rewarding.

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Interval Training @Lake Gardens

You will also notice that the SCKLM topics mentioned above matches, more or less, my earlier list of 8 points which I will need to follow in order to become a better runner.

Training With The Masters

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Warming-up before interval training

The success of this SCKLM Running Clinic Programme is largely due to the efficient organising skills and event management experience of Dirigo Events, as well as the brilliant coaching of the masterful Mark Williams. Together, these two make an unbeatable team, and they run the sessions effortlessly like clockwork. Of course, they have had 7 years to perfect their craft, and the SCKLM participants, like me, are lucky to be part of this wonderful event today.

Coach Mark reflected, “Compared to when we first started our SCKLM Running Clinics, the standard of the Malaysian runners today have improved dramatically.” He added, “In those early days, many participants were not wearing proper running attire, and some even trained in their office working shoes!”

I asked Mark, “How have you changed as a coach of Scklm over the years?”.

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He replied, “I am always learning something new from the training sessions, and nowadays, I realised that the participants don’t want to be blinded by science and too much technical jargon.” Mark continued, “I find that using real-life analogies in my presentation helps the runners understand and remember my points better.”.

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Last Specialised Running Clinic 23-June 2016

For my videos of Scklm Running Clinics, click HERE!

About The Author

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With Running Kakis

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a sports writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner and follow gusghani @Instagram.

Posted in Adidas, Bukit Jalil, Casio Exilim Malaysia, Dirigo Events, Distance Running, Event Organiser, Fitness, Footwear, Happy Runner, June, Kuala Lumpur, Malaysia, Marathon, Organiser, Premier Event, Runners, Running, Running Clinic, Running Tips, SCKLM, Training | Tagged , , , , , , , , , , , , , | 2 Comments

NBOS Run & Ride 2016 (11km) Contest

Posted on June 25, 2016 by Gus Ghani

NEW PICC RUN CONTEST!

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Thanks to M Sports, Happy Runner (Contest Organiser) has 2 free slots for 11km NBOS Run & Ride 2016 to give-away!!

TO ENTER follow these 2 simple steps:-
1. Post this link https://gusghani.wordpress.com/2016/06/20/the-a-list-of-running-events-by-happy-runner/ on your fb timeline and tag 3 friends and tag #NBOSrunandride2016
2. Email to gusghani@gmail your Full Name and Contact Number no later than 27-June 2016.

NOTE
– Contest ends 27-June 2016 or when the Contest Organiser receives twenty applicants whichever is earlier – so hurry & enter NOW.
– The Contest Winners will be randomly selected by the Contest Organiser.
– The Contest Winners will be notified by email by 1st July 2016 latest.
– If the Contest Winner fails to cannot participate in the said event for whatever reasons, the Contest Organiser will forfeit their prize.
For more event information – https://event.howei.com/event/nbos-run-ride-2016

Good Luck!!

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a sports writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner and follow gusghani @Instagram.

Posted in Contest, Event, Event Organiser, Happy Runner, July, June, New Event, Putrajaya, Road Race, Running, Running Event, Sports | Tagged , , , , , , , , , | Leave a comment