Kickboxing: The New Fitness Workout

Self-defense awareness has been widely spread globally. This is specified on women whom men look at as a very easy victim of their wrong doings. In the previous blog post, we’ve already talked on self-defense majoring in Taekwondo. Since I’ve been joining Kickboxing Class for a month, I’ll share with you my experience joining this stand-up combat sports class.

WHAT IS KICKBOXING?

Kickboxing is a type of martial arts that is based on kicking and punching. Kickboxing focuses on everything from cardio conditioning to self-defense and martial arts. Anyone who wants a perfect total body workout would enjoy this type of sports as it requires the whole body movement.

WHY KICKBOXING?

Initially, the only intention why I joined kickboxing was to just fill in my free time, meet new people, plus it’s located within walking distance from my office. The training place is called HammerFist Fight Club, Cyberjaya. As I started to watch the kickboxing lessons, I was friendly-asked by the trainer, Benny, to join the class as a free trial class. I wasn’t ready but on second thought, it’s now or never. So, I decided to join and for the first time in my life I’ve never felt like drenching in my own sweat.

With the coaches, Benny (left) and Ravshan (right)

Gearing up

Outfit wise, it’s better to wear comfortable clothing which is not to tight (so it won’t block your blood circulation) and not too loose to allow full movement in the arms and legs during training.

My fav outfit for kickboxing – Hooda Ellipse Sports, Ultra Top and Riada Active Pants

These are the gears I used when training:

Hand wrap bandage for extra protection

Bandages – Hand wraps are generally worn underneath the gloves to help support the wrist, fist and knuckles when training. It serves as an extra protection inside.

A Pro Training Glove of 16 oz

Gloves – The most essential gear during training. It protects the hands and provide some protection to the opponent against your hit force.

Shin guards – Shin guards are usually only used for training purposes. They are compulsory for amateur kickboxing bouts, but not always during professional play. I’m an amateur so I’ll be needing it.

 

Warming Up

Before we start the core lesson, 15 minutes warm up session is a must to loosen up the joints, increase blood circulations by increasing the heart rates and that’ll make you less prone to injury and will make your muscle easier to stretch whenever you’re striking or training. Basically, we start from head to toe; turn heads side to side and up and down, shoulder rotation, body stretching, and jogging and sprinting in circle.

Here are few clips of getting-fit workouts I’ve managed to share:

Cardio Workout – Legs toning

Battle Rope Workout – For arms, shoulder and abs toning

The Core Training

After the warm up, the best part begins; The Core Training. Here, I learn the basics of Kickboxing movement: Jab, Cross, Hook, Uppercut, Front Kick, Side Kick and more to go.

Here are some clips of training I did:

Jab and Cross Training

Jab, Cross and Side Kick Training

WHAT I GET FROM KICKBOXING

  • A lot of things gained from this training which I only thought it’s all about self-defense. I used to have a very low self-esteem which always keeps me holding back from what I want to do in life. Not anymore, kickboxing class has changed me a lot. During training, endorphins, a natural booster are released which boost up my self-esteem. Along the training, it helps me to stand tall and improves my self-confidence.
  • The ability to use different parts of the body together really improves my focus and coordination which I needed the most (especially at work).
  • It’s also a fun and faster way to burn fat. At least I get to prevent those monotonous routine of gym boredom. Kickboxing has the added benefit of including an exciting and unusual cross-training element to your normal workouts.

     

    “It’s an incredibly efficient workout. Kickboxing alone burns about 750 calories in an hour,” says Sammie Kennedy, CEO and creator of Femme Fitale, Ontario’s newest women’s-only kickboxing and mixed martial arts program (MMA). “Add in jump rope and conditioning drills, and you could burn anywhere from 750 to 900 calories in an hour.”

     

  • The good thing about this training is because it’s one of the ways of releasing stress by releasing those pent up frustrations with a high-energy routine. As my concentration levels improves, it also enables me to focus on stressing less.

Not much of things to share as I am just a newbie. I hope you guys get the idea of what kickboxing is. Maybe you guys should try it too. Better try than just wondering, it could be the best sports you’ve ever engaged in. Thanks for reading! 🙂

Credits:

http://www.besthealthmag.ca/best-you/fitness/benefits-of-kickboxing-for-women/

 

 

A Guide to Hooda Sports Hijab

Link

Are you having trouble with your hijab flipping out of your way when you’re doing extreme sports like kickboxing, playing volleyball, basketball, cycling or just simply running? Isn’t it irritating and slightly cringey when your hijab flips thus exposing your aurah when you do the killer jump to slamdunk that basketball? Well say no more because Hooda Hijab is the solution for you!
However, we have been receiving many questions about Hooda Hijabs from our customers.

” Why are there so many types of Hooda Hijabs here? Which one should I buy? What are the differences between Hooda Ellipse, Hooda Sports and Hooda Racerback? Can this be used for swimming? “

Therefore, on this episode of our blog content we are portraying the differences of these three versatile Hooda Hijabs which are Hooda Ellipse, Hooda Sports and Hooda Racerback Hijab to help you choose which one suits you best.


Nura Arabi modelling the Hooda Ellipse sports hijab.


The Hooda Sports in elegant black.


The Racerback limited edition in hot pink.

Types and Use of Hooda Ellipse, Hooda Hijab and Hooda Racerback. (Please click on the image to zoom in.)

Do take note on the remarks to avoid confusion.

If you are more of a visual learner, here’s a video about the types and use of the three Hooda Hijabs.
Nashata Hooda Sports Hijab : Types & Use

Hope this episode clears away the confusion and helps you to choose the best outfit for your daily activity. Stay healthy and keep active!

How to Plan a Run-Work-Cation

Love running, have to travel for work and love to explore new places? Can you do all these when you travel for work? Sounds like too much to plan, to pack? – here’s the good news, it is a lot easier now with technology; apps, location based technology and the internet.

Whether or not you are travelling alone, with a colleague or a friend, this is a list of 8 things you need to know for a Run-Work-Cation:

  1. Know your work-times
    First of all, know your work times and work schedules.
  2. Travel time
    Travel time can be long and at times, you don’t get much options. Try to arrive at your destination with some time for you to rest and adjust to time differences. If you are allocating a day to travel to your destination and another day to travel back, try to find flight options that takes you into the city of your destination in the daytime. Then you get to travel a bit later in the evening or at night. Do budget for travelling time from airport or stations to your intended hotel.

    Many museums like the National museum in Hanoi operate early at 8am.

    Many museums like the National Museum in Hanoi operate as early as 8am. I visited the museum before my 12 noon flight back home

  3. Find a strategic location to stay
    Road travels can be time consuming and you would want to stay somewhere strategic – close to your work location and tourist attraction spots. If you like running outdoors, find a place to stay that is closer to a park or a running area. If you have the freedom to choose where to stay, use trivago.com, booking.com traveloka.com, expedia.com or others. Pay attention to the the attraction locations when you book. It is also nice to know where the closest mosque is.

    Many tourist spots and monuments areas have wide open spaces with attractions close to each other - within 500 meter - 1km range

    Tourist spots and monuments have wide open spaces with attractions close to each other – within 500 meter – 1km range. There were many runners at the Ho Chi Minh Mausoleum area. It is next to the Ho Chi Minh Museum

  4. Plan Time to Run
    • Participating in popular international marathons or other races need more planning. You may need to go through ballots mechanism and there is registration deadlines. But who knows you may be lucky to be at popular races. Here’s a list of tops marathons across the globe.
    • If you plan to train and run –   morning before 8am or evening after 5pm is good. You can run outdoor as soon as the sun is out. If you have tight schedule and no time to go outdoor, run on the treadmill in the gym (book a hotel with a treadmill).
      1. Check out top running spots in the cities where you are at. Use Routes on MapMyRun mobile app to find nearby places to run or you can search for the city at MapMyRun. You could also create your route in advance and plan the distance. Unfortunately, not all city or countries routes are listed, but on those listed it would be of great benefit for planning your run times.
      2. Strava Routes do have similar route planning options that can assist you through your mobile devices, be it your phones or Garmin forerunner watches.
        Hoan Kiem Lake Loop Using Strava

        Hoan Kiem Lake is a tourist spot in Hanoi and here’s a route loop using Strava. You can get these routes in advance!

        These apps and technology have made running exciting as you can explore places while running on your own. Share your route!

  5. Plan Time to Play Tourist
    What are your area of interests? Be it adventure, shopping, sight-seeing, religion, history or culture, you can get many good suggestions at travel site such as tripadvisor.com, agoda.com or country-specific tourist guide websites.
    Select those to your interests, study their location and make sure they are close to your place of stay. Plan your visit to tourist sites based on their :

    • Locations. This is where location-based and google maps are useful. You can know how far they are from your hotel by using google  maps, and that would give you an estimation of how long it takes to reach your destination.
    • Operating hours. Typically this info is listed on websites or Google Business Site
    • Weather condition. Plan for indoor activities if the weather is not friendly, and plan for outdoor activities if weather forecast is good.

      Run & Explore tourist sites on foot

      At Hoan Kiem Lake. Running & exploring tourist sites on foot after work, then to the night market close-by

  6. Weather Forecast
    • Do know the temperature and climate of the cities you are travelling to at least a week before you travel and a day before you travel. It is important so that you can pack the right attires and shoes. Items like raincoats, sweaters and sun gaiters would be most useful in those circumstances.
  7. Pack Smartly
    • Athleisurewear & Travelwear
      Make your running attire your travel attire too! Hoodies, moisture-wicking tops, leggings, running pants, sportsbra, raazglove and scarfs that are lightweight are great for travelling.ar
    • You know what you need to bring. No compromise.
    • Shoes
      Wear running should when you travel and bring workshoes if you travel light. If space is not an issue, ladies, bring more !

      Travelling in my running attire

      Travelling in my running attire

  8. Transport
    • It is convenient to get around if you put up close to transportation hub. If you are not, use public transportation that is most convenient and safe for you. Nowadays, I find services like Grab and Uber super convenient. They can be faster and cheaper too.

      Other than on foot, I was on Grab  90% of the time in Hanoi. Super convenient!

Make sure you have your mobile phones, smart devices, good data services and purposeful apps of travel and sport installed to have a great Run-Work-Cation!

Most of all – Stay Safe!

What I learnt when I did not finish a race

I’ve been delaying this entry for more than a week since I came back from “The Most Beautiful Thing” (TMBT) Ultra Trail held in Sabah. If you have been following me on my social media channels, you would have already known that I did not finish the race. I did not put this entry off because I was ashamed there is a glaring “DID NOT FINISH” in the results list, but because I have been thinking really hard about what I learnt when I did not finish a race.

So here are 3 lessons that I learnt when I did not finish TMBT 2017:

  • There is no shame is not being able to finish a 50km race.

When I signed up for the 50km category, I knew that I had embarked on an adventure that I could not possibly forget. It requires physical training and mental preparation. I built up the mileage needed, consistently did LSD (Long Slow Distance) runs every weekend, and trained for the elevation. In fact, I was mentally worn out from doing the same thing every week.

I can hardly recognize my own feet at 48km.

  • No two trails are the same

I am not a stranger to the world of ultra running. This is my 3rd ultra marathon, and I have ran in several long distance trail events. Yet, I was naive enough to think that since I have completed Cameron Trail Ultramarathon 50km last year, I could pull off TMBT, when in fact, TMBT was a totally different game. Mother Nature is unpredictable. TMBT was the race that I have experienced various types of weather: scalding hot and shivering cold temperatures, bright sunny hours and torrential downpours, all in 16 hours. The only thing missing was probably snow and ice. And weather conditions affects the trail – it can be muddy, dusty, slippery, etc

TMBT – The Most Beautiful Thing or The Most Brutal Trail? I choose to believe in both

Hanging bridges like these seemed to be a permanent part of the route. I have never experienced anything quite like this in other trail runs

  • Never underestimate the mandatory items

I utilized everything listed in the mandatory items, except for the emergency blanket. I was especially grateful for the waterproof jacket, headlamp, and blinkers.

Also, never skimp on anything that you think might become useful in a race. Think thoroughly while packing. Personally, an item that I underestimated its usefulness were tissues (wet and regular tissues) and money. Why?

Tissues – You might never know when you need to go. Decent toilets were available at every checkpoint, but for your own comfort and hygiene purposes you will be glad that you carry a tissue. It is also handy when you need to wipe your muddy hands to eat and drink in the trail.

A typical water station checkpoint. At least there were flushable toilets in mini halls like this.

Taking shelter from the heavy rain in one of the checkpoints. Although there were no designated praying areas, at least halls like this was convenient enough for us to pray.

Money – These villagers were really entrepreneurial! Along the route there were villagers ready with cartons of drinks in ice boxes. There were also food too (eat this at your own risk!). Although I packed enough isotonic drink mix and water, but after a long and hard climb a bottle of cold Coke was very tempting, even if it costs more than RM3.00.

How everyone refuels. Only mineral water was provided, because along the way villagers will set up ‘booths’ selling soft drinks.

 

TMBT will be one of the races that I will never forget. I was happy that I was able to participate in it, even though I did not finish it. If you are up for the challenge and a big fan of trial runs, this route is a must.

 

Running a Family Affair at the Fire Fighter Cyberjaya Night Half Marathon

It was my first family run and glad it happened at our ‘kampung’ in Cyberjaya.  My  husband, brother and I went for the 21km, while the kids joined the 5km fun run.

It was the first race for my 12 year old Naqib, and he was all excited about it. The kids were all geared with headlamps and blinkers provided by my brother. Seriously, blinking shades and blinker props are cool safety and mood setters for night fun runs.

A family running affair

A family running affair

We reached the race area a few minutes before 21km flagged off. There were more than 800 runners in orange – all pumped up to run. The run started at 8:02pm, and I kept up with a good pace – running on roads I have never been on and passed by new apartments I was not aware of before.

Fortunately, the road lights along the empty roads were lighted up and there were trucks by the roads torching dark streets. Road marshals and traffic policemen were on their toes and strict throughout the run – keeping runners safe. They pulled aside a couple of non-abiding cars to the side, so drivers – do adhere to them or you may be delayed or fined if unlucky. All in all – it was a quiet run with ample water stations, mobile toilets, paramedic and race signage for a smooth race. It would be nice if the community comes out to cheer the runners by the roads.

I finished within 2hr 35 mins, my new personal best. My heart raced too fast the last 3 km and had to slow down. Out of 877 registered 21km runners only a quarter (25%)  222 were female, and 10% women veteran. There were more female runners at the 10km run, half of the 10km runners were female!

Read my other post on high heart rates while running.

Half Marathon Runners waiting for 8pm Flag Off

The organiser provided ice popsicles, Mighty White mini loaf, nice hot soup, can’t remember if it was pumpkin or carrot as I was just hungry – slurping away. Indocafe coffee truck and MC D booth were next to each other providing drinks. My husband had a cramp upon arrival and was cared well by the paramedics. The doctor gave good advise about eating tips at night to avoid cardiac arrest.

We were honored to give away 20 prizes to winners at the end of the run.

Nuha thought ther 5km run was easy and Naqib wanted to try 10km after this. I am happy the kids left the grounds with new positive goals. Till the family run together again, soon I hope!

Winners at Fire Fighter Cyberjaya Night Marathon 2017

The running sisters

Finally, the medal &  finisher tee

Know your Heart ❤ when you Run your Heart ❤ Out

Running uses the highest muscle group, and your heart gets to work a lot. Running does change your heart as the heart is a muscular organ. As you exercise, your heart gets stronger – supposedly, but how do you ensure that what you do is not too much for your heart?

Off late, as a leisure runner, I check my  heart rates religiously while running. I would like to run faster, do not want to under-train, do not want to over-train either. Over-training can cause body injuries, and the heart is one of them.

I ran the half marathon at the Fire Fighter Cyberjaya Night Half Marathon 2017 and learned more about my heart. The first 11km run was good –  I managed to maintain a good speed and the heart rate was under 7mins/km and 150bpm respectively, but after the 12km, my speed slowly dropped and went downhill 19km onwards. I had to take it slow as my heart rate was high – above 170bpm at 19km. Although there are many articles brushing off the Heart Rate Training, I don’t think running in high heart rate is good either.

My Heart Rate Information for 21km . It went high after 19 km and I had to slow down

I finished at 2:34:58 net time, my new personal best, 12th for my category and 32nd overall women 21km. I was happy to finish with no injuries but the high heart rate was a concern to me.

1. So, that brings me to the question on what is a good heart rate while running?

  • First, know your Resting Heart Rate(RHR). The best time to measure is after you get of bed in the morning. The average RHR for an adult is within 60-100 beats per min (bpm). It is said the RHR is lower for athletes ranging from 40-60. bpm. Higher reading just means your heart works harder to circulate blood in your body. So, lower RHR indicates a better health.
  • Second, know your Max Heart Rate (MHR) which is 220 – age. Try not to work out your heart too hard so avoid running beyond your MHR.
  • Third, know the heart rate range for different types of run
    • Easy or Recovery Running – 55%-65% of MHR
    • Aerobic Running (marathon race pace)  – when your body has sufficient oxygen and exhaling carbon dioxide and water : 75%-80% of MHR
    • Anaerobic  Running – when your run without enough oxygen. This is when your body produces not only carbon dioxide and water, but also lactate : 80%-87% of MHR
    • There are VO2 Max and Red Zone – I would not cover this as a leisure runner. Dive into this when you want to improve speed or want to be the elite runner or an athlete.
      More info at http://www.meet-your-running-goals.com/heart-rate-training-zone.html

2. What is a good heart rate to run?

Other than the above guidelines based on types of run, you can follow the guideline by heart.org – by age, as copied below :

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute

3. What can affect your heart rate while running?

  • lack of sleep
  • stress and fatigue
  • dehyration

Make sure you get enough sleep, rest and hydrate well days before you run.

4. Warning signs you must not ignore while and after a run that can relate to your heart

  • chest pain
  • dizziness

If you experience any of the above, see a doctor. Although there are not many casualties pertaining to heart diseases or heart attacks at running events, but little things that have small effects on the heart like scaring tissue can hurt your heart in long run.

I use the Garmin Forerunner 235 to track my heart rate while running

You can measure your heart rate the conventional way – by counting your pulse on your wrist within 30 secs and multiply by two. Or you can invest and use tools or apps that help you track your heart rate when you run. It can help you improve performance.

There are many mixed opinion about Heart Rate Training and the risks involved, so it is hard to know what is right for yourself. Therefore, listen to your heart when you run.

Run your heart ❤ out but do make your heart ❤ happy! Cheers.

Run Your Heart Out

DPulze Malaysia Day Fun Run 2017

On the 16th Sept is the Malaysia Day (the date when East Malaysia and West Malaysia joined together to form what Malaysia is today), and this year, my husband and I got the opportunity to run the 10km DPulze Malaysia Day Fun Run in Cyberjaya. It was too close to home and the route was new to us, so we thought it would be a good leisure run.

Dpulze Malaysia Day Fun Run

I picked Nashata orange heather ultra top and hot pink hooda racerback to stay visible for a dusk run.

It was the 2nd Malaysia Day fun run organised at DPulze. All in all, it was a good run; well organised, the volunteers, RELA and traffic policemen did a good job managing the traffic and kept runners well informed and safe. It was a bit too hot for me running at 630pm compared to my usual early morning cool runs. There weren’t many runners, so we had the road to ourselves until we reached MDeC. We took a left turn at the junction, running on the bicycle lane towards Lim Kok Wing University, and continued running along the dusty road (due to the MRT construction). We made a U turn at the traffic light by the university and ran towards FTMS College. At 7.5 km, I was running alongside Raja Haji Fisabilillah Mosque and I could hear the call to Maghrib prayers. There were more runners from the 5km group from there onward until the finish line.

Waiting for 10km Fun Run to start

I relied on my Forerunner 235 Garmin watch for distance and timing as there was no timing chip. My watch recorded 1:03:35 for 9.32km. The timing was similar to the displayed clock at the finish line. Quite pleased with the pace 6:50 min/km.

Never realised that the distance from Dpulze Mall to MDeC junction is less than 1km

On the 31th August – Malaysia’s Merdeka (Independence) Day, Malaysia won 145 gold medal at the SEA Games 2017. I promised to run 145km, that being 1km for every gold medal won by the Malaysian team. I was happy that I have ran 111km since the SEA Games KL 2017 (19 August), leaving 34km more to go to complete my pledge.

Till we race again next weekend, again in Cyberjaya.

Weight Loss – Muscles vs Fat Mass

If you are trying to lose weight and you are not sure about what to exercise for, cardio or muscles, then this video is for you.
This quick video will help you determine how much cardio and how much strength training your body needs according to your body type. It gives a quick insight into what you should do to help your body with the weight loss process.

Good luck,
Nura

Product Review: Sibaha Swimwear (Bodysuit) for Water Polo

Everyone knows that Nashata’s swimwear is designed with performance in mind, tested by active women who are serious about sports yet still want to remain modest. It has proven to be great for swimming in the pool, and also for the open sea. So for this week, I tested the swimwear for a different water sport: Water Polo.

This review written is entirely my own experience based on my beginner’s knowledge on water polo. I am not an experienced water polo athlete, but I do swim regularly.

If you have no experience in water polo, the easiest way for me to explain is that it is like a game of netball in the water, but the only difference was that you are allowed to move with the ball as long as you are swimming. Therefore, besides swimming, it involves a lot of quick movements such as jumping, diving, passing or blocking the ball.

Here’s how to body suit looks like without my top on top of it:

How the body suit looks like. To cover up, I used my own long sleeve swimming top

The body suit from the front

So how did the body suit fare? I have listed down 3 points on what I think about the body suit:

  • Black is a universally flattering colour and it is easy to match

The body suit comes in black only (However, the Sibaha swim wear sold separately comes in a variety of colours). Black is a slimming colour. I feel less self-conscious walking around in a tight suit especially when I walk out of the water and everything clings to your wet clothes. Black is also easy to match. If you prefer wearing your own top (like I did), you can mix and match with the body suit and have endless of options

Plus point: It has chest and crotch lining so your underwear is not visible despite having those areas stretched out. It is also best worn with a sports bra.

I am at the most left. The body suit is underneath my top, and goes down to my ankles. The top and swimming cap is my own.

  • I am more focused on the game

I am not distracted about any potential wardrobe mishaps that might happen. Through out the game I have witnessed a few unfortunate incidents of ladies tugging or adjusting their clothes to keep their modesty, or having their clothes get in the way of giving their 100% performance. I did not have to stop playing to tuck in my top  or were unable to raise my hands as high as I needed to to catch a ball for fearing my swim wear might float up (which was the case for most modest swim wear).

The body suit in action. Unlike most modest swim wear, I am not worried is the top floats up when I swim or jump or dive because I am covered underneath. No wardrobe mishaps!

  • Stretchable and streamlined

Despite being tight, it is very stretchable. Swim wears are meant to be body-hugging anyways, because that will allow for fast movements in the water. However, for a more modest look, you can always buy the Sibaha swim wear (sold separately) and use it on top of the body suit.

Unlike other modest swim wear that came with unnecessary piping or seams, or skirts that did not serve any function, this swim wear is streamlined. As it was designed with the athlete’s performance in mind, it does not include “frills” or decorative designs that might add weight to the swim wear, which will affect the swimmer’s speed or strokes. I love that it is a single piece with only a zipper at the top, so water can smoothly glide over my arms and legs without any hindrance.

Ready to make my sprinting swim to make sure I get first possession of the ball. Thanks to it’s streamlined design, I can swim as fast as I could.

In conclusion, thanks to this body suit, women who would like to remain modest have no excuses or hindrance to swim and enjoy the water. So, what other water-based activities should I try in this swim wear?

Friendly hills in parks around Selangor/KL

For this week I decided to try something different and hit some elevation instead. This will hopefully make me a stronger runner to hit the hills and add variety to my training plan.

Day 1: Bukit Sapu Tangan, Taman Botani Shah Alam

Total elevation: 230m

Total distance: 6km (Entrance – peak – entrance)

Difficulty level: 2/5 (Very easy)

In a bid to encourage my colleagues to adopt a healthier lifestyle and support my employer’s outdoor event, I found myself back in Taman Botani Shah Alam again for a “hike” at Bukit Sapu Tangan. Disclaimer: “Hike” is a relative term here – If you have been running or a fairly fit person this small hill is very easy.

Riada pants are perfect for leisurely walks like this

Riada pants are perfect for leisurely walks like this

After some quick warm up we proceeded to walk towards Bukit Sapu Tangan. It was still drizzling, and since the route was paved most people walked with their umbrellas too. Some of my colleagues brought their children along too, as the route was kid-friendly.

What I love most about Taman Botani Shah Alam is that you tend to forget that you are still in the city.

After about 1.8km of walking, we reached the peak. It was easy. Unfortunately, there used to be a lookout post at the peak where you can see the whole city of Shah Alam but that facility has fallen into a sad state of disrepair.

No entry to the look out post

Day 2: Gunung Nuang

Total elevation: 1072m (Entrance – Pacat – Entrance), 301m (Entrance – 3km – Entrance)

Total distance: 16.65km + 6km

Difficulty level: 4/5 (Challenging)

Gunung Nuang has always been my favourite place to train for trail runs. Trail runs are never flat and straight, and some routes are technical, and Gunung Nuang provides the perfect terrain and distance to train for trail runs.

Gunung Nuang was challenging, as always. Despite conquering the peak for 3 times, it never gets easier. Mother Nature always throws unexpected challenges along the way, such as rain, fog, and temperature. I have learnt that this is a part of trail runs, which is one of the main reasons why there are loads of mandatory items when entering a trail run event.

Unfortunately, we didn’t make it to the peak as it was slippery and muddy from the rain. After lunch, we descended from Kem Pacat and make our way back to the entrance point. After a quick change of clothes and prayer break, we continued another small 6km loop from the entrance point. So total mileage for that day was around 23km.

A friend we made on our way down

We spotted a bamboo collector. He will sell these to ‘lemang’ stalls for less than RM1 per bamboo