Hiking @ Bukit Batu Lebah Recreational Forest, Melaka

If you are in Jasin, there is a lovely hiking spot 20 minutes drive away from the city. You get to experience rainforest wilderness, huge rocks, caves and rich biodiverdity at Bukit Batu Lebah, Melaka. You would drive through beautiful kampung sites decorated with durian, rambutan and fruit trees by the roads.

Once you arrive, you need to register with the rangers at the Eko-Rimba Park. There are a few chalets and huts for rent and you can plan to stay for a night if you want to check out the area more. When I arrive at the park, there is no guide at the office and I presume they are out with a group  hiking. I plan to take my 14 and 17 year old teenagers for an hour hike or a walk around the area. So we walk around.

In Gua Kelambu with Ranger Nik

There are three trails at Bukit Batu Lebah. However, there are no trail maps and detail information about hiking trails around the area. We just walk pass a gate that we see from afar, presuming it is the start point of the trail. We hear a few motorbikes passing by a couple of times not far from us and we just walk towards the sound. As we walk along the trail, we have to decide to either take a left or right turn. We take two left steeper turns, hoping they would lead us to the peak. The pathway is about 2 meters wide and as we hike, it gets smaller and smaller. More butterflies fly around us until we reach a transmission tower.

We walk pass the tower towards a flight of steps going uphill. The climb after that is quite difficult. The hiking path is not clearly defined and covered by dead leaves. It is a hot and dry day and the dirt is powdery and dry. It is important to wear hiking boots when you hike here as the trail is quite slippery. We keep climbing up until we see two big rocks, called the Ikan Paus (Whale Rocks). At this point, we are showered by gliding javan cucumber seeds. Many are already covering the ground and they look like papery version of bulls eye eggs.

  • Entrance Bukit Batu Lebah Recreational Forest
  • Initial Pathway as made two left turns from the gate (start point)
  • Transmission Tower
  • Steps after you pass Transmission Tower
  • Pathway covered by leaves
  • Some rope work as you clim to Batu Paus
  • Batu Paus and Laluan Paus
  • The view from peak Bukit Batu Lebah
  • Alsomitra Macrocarpa or Javan Cucumber
  • Gua Kelambu
  • Gua Kelambu

From there, we hear sounds of a group cheering and laughing. So, the three of us continue climbing  to get closer to the group. The passage is not clear, so you really need a guide if you want to be safe. We take our chances and keep climbing and luckily a few minutes later, we reach a huge rock hosting dozens of climbers, taking pictures of the view.

A group of hikers at the peak

A few of them are shockrd to see us. There are six ranger accompanying the group, and one of them volunteers to descend with us. Ranger Nik is knowledgeable and kind. He takes us to a big rock resembling an elephant and Gua Kelambu that resembles a bed covered with a mosquito net. We descend pretty quick and completed the hike of about 2km within 1 hour and 15 mins.

The area has rich wilderness. Unlike the other hiking trails that I have been to, the Bukit Batu Lebah gives a more adventurous experience – there are many interesting rocks and caves to explore. There are no directional signs on the trail and you can easily get lost. Be warned – you are not supposed to hike at Batu Lebah without a guide. The trail is not straight forward and many have lost their way.

If you plan to explore Bukit Batu Lebah, allocate at least 6 hours to go through a full trail.  They have a 6 hours open hiking trips scheduled end of this month and on the weekend of Merdeka Day.

You can find out more at their facebook page, official page or contact Nik Zaiman at 0189189102.

Walking in nature increases my sense of curiosity

 

 

Runners, These Are Some Important Stretches to Include In Your Routine

Salam Sisters,

I pray that your Ramadan and your Eid was full of blessings, family time and prayers.
InshAllah all of your prayers will be answered and your wishes will be granted.

Now that Eid is done, it is time to go back on track with our exercise routine.
Nashata has a great runners community. I wanted to share this quick video to help you with your stretching routine to keep you injury free and keep your legs running pain free inshAllah.

Let me know if you have any questions or if you would like to see a specific video.

Keep it Healthy,
Nura

https://www.youtube.com/channel/UCUsbESlS1mUp-2veiEc1iew

Legs/Hips stretch – Good for Acheiving Splits

Salam Sisters,

This is a quick 9 min stretch for the legs and hips.
Take advantage during Ramadan and do it when you can. It will help kick away any stagnant feelings in your muscles.
If you want better results, try to hold each pose for 30 sec to one minute. 

Let me know if you have any questions or if you want any specific workout videos.

Peace and Love
Nura

Use Code “Nura” for a 10% discount on any Nashata products <3 

FullBody Workout – 4 Sets – NO Equipment Needed

Salam Sisters,

Here is a new video in the NO Equipment Series.
Today it No Equipment FULLBODY Workout.
All you need is your energy and some space.

How to use this video?
I have 4 sets of full body workout out. Pick which ones you want to do and repeat each move 10-15 times. Then repeat them 3 times.

Workout Outfits Details: 

Sports Hijab:
– Hooda Ellipse in Black

Modest Sports Tops: 
– Ultra Top II in Pink
– Ultra Hoodie Gen in Gold and White
– Zipper Hoodie in Grey

Leggings: 
– Riada Training Pants II
– Riada Sweat Pants II

Use Code “NURA’ for 10% discount from Nashata.com 

Keep It Healthy,
Nura

Benefits of Joining a Race – Why pay to torture myself?

Why should we invest time, effort and money to join races?

I have personally received many feedback about how it is wasteful to spend on races. The time and effort spent to train for the races are better off spent on other beneficial things they say. While I respect the opinion of others, I beg to differ.

We study for exams. Undergo training for work.

Should we simply take a chance in life?

Entering a race is like a learning process with many beneficial attributes for this lifetime and the next. Learning should never cease in one’s lifetime regardless of age. One should yearn for lifelong learning and should be willing to spend on beneficial education. Learning is not constrained only within the classroom walls. Learning happens everywhere. We spent most of our time learning through books in the classroom or perhaps reading online. We learn through experience, our own or from others, where it is most beneficial when followed by reflections. We learn best when we are able to apply the theory we learnt into practical exercises where we are able to relay and convert words into productive actions.


How do one learn to speak with confidence? Learn the techniques in theory in a classroom or from a book. Does it end there? Will one automatically develop confidence upon graduating from a theory only course? Definitely no. One needs to go for a series of lessons which includes practical exercises, speaking to the mirror, practice in a mock set up, etc. One will finally be successful when they eventually effectively deliver a talk/speech in front of a life audience.The police force, the armed forces, the fire fighters, the paramedics, doctors don’t become what they are just through books and lectures. They undergo a series of training to be able to perform effectively and efficiently when the time of need arrives. When the bell rings, when the siren sound
off, when the call is made… they are prepared. Prepared due to the practical lessons, intensive training, like it is the real thing and through repetition. And it is imperative because, the preservation of life, depends on them, their capabilities, their abilities to perform under stress.

How do we learn to have tawakkal (reliance on Allah alone)?

How do we practice istiqomah (steadfastness)?

How do we learn to instil discipline in ourselves?

How do we learn to develop sabr (patience)?

How do we foster teamwork, inculcate determination, resilience?

How do we become confident?

When Allah put trials and tribulation in our path,

is He torturing us?

Or training us?

I choose to believe the latter

We usually would wait till the next real life challenge or the next calamity before we
know whether we have any of those qualities and abilities . What if there is a way for us to develop these heaven-worthy qualities through self-imposed challenges? Wouldn’t it be better than to wait for something to happen to see whether we have such abilities?What if we are able to train ourselves purposefully to adopt those qualities? There are many ways… and one way is to enter a race.

Once we are committed to a race, we will have to plan our training schedule. Training must be progressive and adequate with enough time for rest and recovery. A poor plan or failure to follow the plan will result in poor performance or injury. One would definitely suffer throughout the race without proper training. With this knowledge, we instill discipline upon ourselves to keep to the training schedule and meet training objectives in order to compete/complete the race successfully.

A well planned training program is essential. We need to instil discipline to follow the program and to meet the training objectives. This ensures that we do not suffer during the race and not incur any injuries

Discipline and istiqomah Checked.

Race day. How can one not clearly see how completing a race comes with great benefits? The more difficult the race/challenge, the higher quality of benefits attained. Completing a race requires much determination. It not only requires physical strength, it calls upon great mental strength. The long distance, the elevation gain, the inclement weather, the obstacles – man-made and natural, the sheer fatigue are factors which can bring one down to the ground, admit defeat, call it quits, DNF.

Resilience is what drives one to cross the finishing line, jump over the fiery pit. The journey increases one’s level of situational awareness, sportsmanship. One learns to appreciate nature, His creations and ponder over His grace and blessings. Standing at the foot of a mountain makes us timid and humbled at His Magnificence. Standing at the summit will make us prostrate in gratitude, awed at its beauty. Racing in a team will foster teamwork, spirit of altruism, unity, patience. Promotes social wellness. Free falling requires one to embrace the essence of tawakkal. With landing knowledge in hand, safety checked, one surrenders to Allah as the feet land safely to the ground (or not). Wall/rock climbing promotes problem-solving skills, enhances coordination, increases strength. Completing the race/challenge brings a bout of newly attained confidence, increases one’s self- esteem, negates one’s uncertainties over her own abilities, upon His Mercy and Might.

There are some things that we simply cannot learn just from books

Determination, Resilience, Social Wellness, Environmental Wellness, Physical Wellness, Emotional Wellness, Spiritual Wellness, Sabr, Tawakkal, Confidence Checked.

Forging of camaraderie through hard times

The above mentioned qualities are probably less than 50% of the total wholesome benefits of completing a race/ challenge. Not to mentioned the health benefits it claims as made obligatory (wajib) in the deen. The best thing is, all these qualities and benefits does not end at the finishing line. It transforms us. Whatever we attained in that one challenge is applicable in real life as well! Tadaaaa.. (Surprising meh?) Having overcome such hardships willingly, in a controlled environment, we will be able to face anything that crosses our path in syaa Allah. What is a mere life’s obstacle when you have climbed mountains and touched the clouds, when you have jumped over walls, tumble through grit, run through pain and fatigue, swim across the ocean… Believe me, you will automatically apply the qualities you attained and reap the benefits. Our everyday chores becomes simpler, dreams and goals becomes more achievable, trials and tribulations becomes more palatable. Consider races and challenges you sign up for as simulations of a real life challenge. With the knowledge, you have made the effort and play your part to prepare yourself, when the real thing happens, you take action then you let go and let God.

He told us that life is nothing but trials and tribulation. Each one to prepare us for the next and every struggles is never in vain. Every hardship is a stepping stone and we get stronger at every successful step. He said knowledge is the key to paradise. Successful are those who bears patience and is grateful. We can choose to wait and see or work hard to prepare ourselves. We study for exams. Undergo training for work. Should we simply take a chance in life?

Lets calculate. (ROI vs Opportunity Cost)

  • $100 x 12 local races = $1200 spent on races (It’s not much for an lifetime investment)
  • 2hrs of training x 6 days x 52 weeks = 624 hours / 8760 hours in a year (7% of your total time!)
  • 624 x 500 = 312 000 calories loss (Is this not beneficial?)

A 1 hour walk will burn between 1.6 and 2.4 calories for every pound of your weight, depending on speed. That’s 250 to 350 calories for the average person walking pace

We all have 24hrs each day. 2 hours of training leaves us with 22 hours to do everything else. Sleep, rest, eat, work/attend school, attend religious classes, pray, housework, read, practice a hobby, meet friends, cook, spend time with family and much more. There is definitely much to gain than to lose. Need I say more?

In conclusion, being committed to a race will not only increases one’s physical strength but also mental, emotional and spiritual strength (with the right intentions and proper execution). It builds character, qualities one requires not only to complete a race but to overcome challenges in our everyday lives.

Disclaimer: To fully reap the benefits with barokah (His blessings), one must practice this within the stipulated laws of syariah and in moderation like everything else we do.

S T R O N G E R

“Life at its best is a series of challenges. A big enough challenge will bring out strength and abilities you never knew you had. Take on challenges and you will bring yourself to life.”

Physical Courage is bravery in the face of physical pain, hardship, death or threat of death while moral courage is the ability to act rightly in the face of popular opposition, shame, scandal, discouragement or personal loss.

Mental strength is the ability to regulate your emotions, manage your thoughts and behave in a positive manner despite your circumstances. Developing mental strength is about finding the courage to live according to your values and being bold enough to create your own definition of success. Mental strength involves more than willpower; it requires hard work and commitment. It’s about establishing healthy habits and choosing to devote your time and energy to self-improvement. Although it’s easier to feel mentally strong when life seems simple, often, true mental strength becomes most apparent in the midst of tragedy. Choosing to develop skills that increases your mental strength is the best way to prepare for life’s inevitable obstacles.

Although it’s easier to feel mentally strong when life seems simple, often, true mental strength becomes most apparent in the midst of tragedy.

“The Brave is not one who does not feel afraid, but he who conquers that fear.”

Developing mental strength is a work in progress. It may even take a lifetime of learning. At times it will seem more difficult than other times. How do the toughest people summon the will to keep going? In the book Resilience: The Science of Mastering Life’s Greatest Challenges, the authors studied resilient people for over 20 years. They spoke with Vietnam prisoner of war, Special Forces instructors and civilian who dealt with terrible experiences like medical problems, abuse and trauma. This is a few pointers of what they learnt…

  1. Be Optimistic. Truly resilient people who need to survive the harshest situations and still accomplish goals, balance a positive outlook with a realistic view of the world. But what about when your optimism gets tested and things gets scary
  2. Face your Fears. Neuroscience says there’s only one real way to deal with fear: you need to face it, head on. This is what most resilient people do. When we avoid scary things we become more scared. When you face your fears, they become less frightening. To extinguish a fear-conditioned memory, one must be exposed to the fear-inducing stimulus in a safe environment and this exposure needs to last long enough for the brain to form a new memory which conveys that the fear-conditioned stimulus is no longer dangerous in the present environment.
  3. Have a Moral Compass. They found that the emotional resilient people all had a strong sense of right and wrong. Despite being in situations that could threaten their lives, they always thought about others, not just themselves. They possessed a keen sense of right and wrong that strengthened them during periods of extreme stress and afterward, as they adjusted to life following trauma. Altruism often stood as a pillar of their value system.
  4. Practice Spirituality. This was the #1 thing that one researcher found when studying people who overcame tragedy. He found that religious belief among survivors to be the single most powerful force in explaining the tragedy and in explaining survival.
  5. Social Support. Our brains need social support to function optimally. Connection with others releases oxytocin which calms your mind and reduces stress.
  6. Have Resilient Role Models. Resilient individuals have role models whose beliefs, attitudes and behaviours inspire them. However, often enough, they have bad role models instead – people who provide an example of what they don’t want to be.
  7. Maintain Physical Fitness. Those who are resilient believe that staying fit has helped them both during their traumatic ordeal and during their recovery. The stress of exercise helps us adapt to the stress we will feel when life challenges us. Researchers believe that during vigorous exercise, the “anxiety-sensitive” person is forced to tolerate many of the symptoms (rapid heart rate, sweating, rapid breathing) that frighten them during periods of anxiety. Over time, the “anxiety-sensitive” individuals who continues to exercise vigorously can learn that these symptoms of arousal are typically not dangerous and the fear that these symptoms trigger gradually decreases in intensity (Salmon, 2001).
  8. Keep your Brain Strong. Resilient people are very often lifelong learners. They keep growing their mind, learning to learn and adapting to new information about the world. They continually seek opportunities to become more mentally fit.

“The Brave may not live forever but the cautious do not live at all. For now, you are travelling the road between who you think you are and who you can be”

What is GEMS: Grundy + POPWOW Empower ME Series?

GEMS is a series of fun and easy challenges across different elements, especially tailored to simulate life’s obstacles. GEMS hopes to EMPOWER participants with essential life skills, help to identify and remove any mental obstacles, bring clarity and complete with renewed confidence in themselves and their ability to make decisions and conquer life’s challenges. Participants will learn to enhance their spiritual practice, develop a heightened self-awareness and expand their comfort zone. All they have to do is participate in the activities and collect as many Gems as possible. The more Gems they collect, the more skills they will attain and more confidence garnered. All activities will be conducted as a group to foster social support with command opportunities to develop leadership skills. Don’t worry, no creepy crawlies in included in this series!

GEMS is brought to you by Nashata Active Singapore. Register here : https://shop.nashata.com/en/134-active

RAMADAN TIPS : FIT & HEALTHY

Ramadan, already started on  May 6 in most countries this year (2019), is the holiest month in the Islamic calendar. It involves abstaining from eating, drinking, smoking and sexual relations from dawn to sunset, in the hopes that it will lead to greater “taqwa”, or consciousness of God.

Benefits of fasting

Experts have also found that restricting food intake during the day can help prevent health problems such as high cholesterol, heart disease and obesity, as well as improve mental health and wellbeing. By not consuming any food, our body is able to concentrate on removing toxins, as we give the digestive system a rest.

Maintain healthy, nutritious & eating habits

 1. Never skip suhoor – Suhoor is important during Ramadan.  It helps your body stay hydrated and fueled up on energy and nutrients until iftar.

A well balanced meal suhoor contains : 

  • Complex carbohydrate – oats, wheat, grains and other complex carbohydrates are slow-releasing carbs, it helps keep your blood sugar steady and give you feeling fullness.
  • High Fibre food – High fiber food are digest slowly dates, apricot, prunes, vegetables, and fruits. Bananas are good in potassium that help your body hydrated.  
  • Protein – eggs, cheese, yoghurt or meat can replenish your energy.

2.  Cut down sugary and processed food – Avoid heavily processed food contains refined carbohydrates like sugar, and white flour as like normally Ramadan desserts. They are high in fat and low in nutriens.

3.  Break your fast slowly and don’t overindulge – Start with a few dates, and water than wait before your main meal.  Avoid heavy oil and fts in your meal. Make sure you consume plenty of vegetables and good portion of protein and enough carbohydrates.  Eat slowly so that your body can digest the food.

4.  Stay hydrated

Drink at least 8-12 cups of water a day ( 2-3 liter).  Drink plenty of fluids for hydration from the period of Iftar to the time of suhour.  Although juices and milk are sources of fluids, water is the best choice. You can consume other drinks in moderation but beware of sugary Ramadan drinks.

This is the tips how to drink (2-3 liter) in Ramadan.  1 glass = 250mil

1 glass – before suhour

1 glass – after suhour

2 glasses – break fasting (includes juice/ milk)

1 glass – after break fast

1 glass – after maghrib solah      

1 glass – after isya solah

1 glass – after terawih

1 glass – before go to bed

You can also drink in between the time as you need.

5.  Avoid Caffeinated drinks – Caffine such as coffee, tea and colas can stimulates faster water loss, leading dehydration.   

6.  Avoid deep frying – Try to avoid fried foods or those prepared with large quantities of oil.  It it cannot be avoided, reduce the quantities of oil. Alternative recommended oils to use are sunflower, canola and corn oil.  

 7.  Working out

If you can modify your training routine a bit, you will still be able to keep fit with a busy Ramadan  schedule. Try to time your workout so the ending coincides with iftar and you have enough time to shower and break your fast, so you aren’t waiting around totally dehydrated after your run.Take your average workout down a level to make it a little easier on your fasting body. Don’t do any extreme workouts, just something that gets your body moving.

20 Legs Workout – No Equipment Needed (Indoors or Outdoors)

Salam Sisters,

Here is a new video in the NO Equipment Series.
Today it No Equipment Legs Workout.
You can do som of these just sitting infront of the TV, literally!
All you need is your energy and some space.

How to use this video?
Pick 5 of the workouts in the video, repeat each move 10 to 15 times, then do 3 sets of all.

Workout Outfits Details: 

Sports Hijab:
– Hooda Hijab in Beige
– Raazglove in Black
– Mumtaz Lite sports Hijab in Maroon
– Amin Extended Sports Hijab in Maroon

Modest Sports Tops: 
– Ultra Top Galaxy Collection II in Beige
– Azza Topletic in Navy
– Azza Topletic in Black
– Azza Topletic in White

Leggings: 
– Fitness Leggings
– Dual Colored stirrup high waist
– High waist fitness in maroon
– Stirrup high Waist in Black

Use Code “NURA’ for 10% discount from Nashata.com 

Keep It Healthy
Nura

 

 

 

20 Arms Workouts – No Equipment Needed (Indoors or Outdoors)

Dear Sisters,

In this video, I share 20 Arm workouts that will help your arms stay strong and toned. You can do those workouts ANYTIME and ANYWHERE.
– NO EQUIPMENT NEEDED 
– NO GYM NEEDED
All you need is your energy and some space.

How can you put those workouts into use?
Pick 5 of the workouts, repeat each move 10-15 time, then do 3 sets of all.

WORKOUT CLOTHES DETAILS:

Sports Hijab:
– Hooda Ellips Sports Hijab in Black
– Hooda Hijab for Dry and wet use with Zipper in Beige
– Raazglove in Grey
(I like to keep my sports hijabs under my clothes. This is just my preference)

Modest Sports Tops:
– Athleisure Top in Purple
– Ultra Top Galaxy Collection II in Pink
– Ultra Top Galaxy Collection in Beige
– Azza Topltic in Blue

Pants: 
– Jasmine Pants

Share with me if you do any of those workouts.
let me know if you have any questions or request specific workout videos.

Use Code “NURA’ for 10% discount from nashata.com

Keep It Healthy
Nura 

 

 

 

 

 

 

 

Ballot Winners Selected for Standard Charted KL Marathon 2019

Ballot at Standard Charted KL Marathon

YB Syed Saddiq displays his SCKLM2019 Half Marathon Running Bib, flanked by Rainer Biemans and Abrar A. Anwar

Today, Malaysia’s premier distance running event implements ballot system for public registrations due to tremendous response and the Youth and Sports Minister Syed Saddiq Syed Abdul Rahman was given the honour to activate the random computerised ballot selection process whereby ballot winners were picked and immediately notified of their selection.

Check your ballot status at https://www.kl-marathon.com/

The Standard Chartered KL Marathon has seen phenomenal growth over the last decade with the 10th Anniversary edition in 2018 seeing the highest attendance to date of over 38,000 participants. Public registrations for the 2018 event were snapped up within 10 hours of opening, leaving a lot of disgruntled runners who didn’t get a chance to register due to a variety of reasons, such as network congestion and poor internet connections.

This year saw a significant increase in loyalty registrations, where returning 2018 runners were given the privilege of signing up and securing their slot before registrations opened to the general public. Almost two thirds of the available slots were snapped up during this period leaving slightly over 12,000 slots across all categories remaining for public registrations. Hence, the ballot system was introduced this year to give everyone an equal opportunity to secure a race slot as potential participants could cast their ballot between 13 to 19 February 2019.

“We introduced loyalty registrations in 2016 as a way of giving back to the running community who have strongly supported us, and continued to implement this in the following years” said Rainer Biemans, Project Director of SCKLM and Director of Dirigo Events, the owners and organisers of the multi-award winning event. “Since then, the take-up during the loyalty registrations consistently yielded about 40-45% of overall slots available. This year we were caught by surprise when the loyalty registration period saw more than 60% of available slots snapped up, which is why we have had to implement balloting for public registrations” added Rainer. “This way, everyone gets an equal chance to secure a race entry and will not be hindered by network or work issues.” Rainer also mentioned that moving forward, the balloting process would most probably be implemented right from the loyalty registration period.

“It’s certainly a privilege to be involved with the premier distance running event in Malaysia. I have truly been inspired by the hard work undertaken by SCKLM to develop the sport of distance running by consistently putting on a world class event that attracts more than 38,000 participants from Malaysia and around the world,” said Syed Saddiq. “While the competitive aspect of SCKLM has provided talented Malaysian runners like Leo Tan and Muhaizar Mohamad with the platform to perform alongside elite international runners and raise their game, the heart-warming aspect of SCKLM is the commitment placed on making a difference through the Run For A Reason charity initiative,” added Syed Saddiq. “In fact I have decided to accept Dirigo Events invitation to participate in the Half Marathon for SCKLM2019 and if my preparations go well, I hope to do something to be able to give back to the running community too.”

The 2019 edition of SCKLM was given a boost late last year when Standard Chartered Bank Malaysia renewed their title sponsorship of the event for a further four (4) years. The Bank has been a steadfast supporter of the event since its inception in 2009 and is a major factor behind its success.

“We are delighted to resume our title sponsorship of the KL Marathon. The past 10 years of our sponsorship has shown us the amazing power this event has to bring people from all walks of life together to do extraordinary things. SCKLM has grown from strength to strength and is now one of the most sought after events in Malaysia and the region,” said Abrar A. Anwar, Managing Director and CEO of Standard Chartered Bank Malaysia. “This year marks yet another milestone with the ballot system introduced for public registrations,” added Abrar.

Charity programme Run For A Reason (RFAR) has been an integral component of SCKLM which has benefited and improved the lives of thousands of Malaysians over the last 10 years. Last year, the programme raised RM500,000, with individual runner raising more than RM17,000 and Rainer hopes the amount increases this year. For 2019, the charity beneficiaries are the National Cancer Society of Malaysia, Hospis Malaysia and Dignity For Children Foundation.

 

From Press Release
For more information and updates on SCKLM, please visit:

Facebook       : http://www.facebook.com/SCKLmarathon
Twitter            : www.twitter.com/SCKLmarathon
Instagram       : https://instagram.com/SCKLmarathon
Website          : www.kl-marathon.com