Run for Vitality @ the MHWH Night Run

The Nashata Runners made their second running debut at the Men’s Health Women’s Health Night Run by AIAVitality yesterday in Putrajaya. The first was in Penang.  This time, we had a few runners running 12 km and 21 km while Nur Nahsuhah and Amie Kurtenbach paced the 21 km run.

Alhamdulillah : Nashata Runners Finished Happy & Strong

Alhamdulillah : Nashata Runners Finished Happy & Strong

Selamat Lari Raya

We had our little gathering before the run – a post Eid Celebration. We got a brownie cake specially made by Marathon Baker.  It was super duper yummeh, rich, chocolaty, Nutella frosting – everybody loved it.

Selamat Lari Raya

Less guilt eating a cake by Marathon Baker the Energy Bar Specialist

We shared the cake with others. The cake didn’t hurt our run, all of us – except the busy pacers had our share loving the cake!

Raya Cake Marathon Baker

Sharing the Raya Cake with Other Runners

Nashata Runners – The Pacers

Nahsuhah and Amie were the official pacers at the run. Nahsuhah was one of the official pacers at the Penang MHWH Night Run so she was pretty ok to shoulder the responsibilities. Amie was a little bit nervous as it was her first experience, but she did well.

MHWH Night Run by AIAVitality 21km Pacers

MHWH Night Run by AIAVitality 21km Pacers

Many pacers’s balloons popped along the way, unfortunately. Perhaps, they could wear a bib displaying pace timing on their backs as a back up measures in the future. Both enjoyed pacing, taking turns with other pacers from various running teams to drink and rest and catch up so that the other runners stayed on track and achieve running goals that night.

“Such a nice experience to run as an official pacer HM 2:40.. Monitoring the pace, cheering and motivating the runners are part of the responsibilities. One guy who just recovered from his dengue fever waited at the finishing line and thanked me for pacing him. He managed to finish the run at 2:39.. That moment made me really happy”, shared Amie. 

Official Pacers MHWH Night Run

Official Pacers MHWH Night Run : We dressed them up in yellow Iman Hijab so that runners could easily spot them

Running in the Rain 

At 6 pm, it started to rain heavily at Putrajaya, and everyone involved in the run was giving heads up via whatsapp about coming in late due to jams in town.  I didn’t want to get my shoes wet before running so I tried not to walking around on wet grounds much.  A lot of people were late for the run due to the downpour.  When the 21 km flagged off at 8 pm sharp, many were still running towards the starting point through the gates.

Starting Off

Can you Run Faster in a Cool Weather?

It was drizzling a bit till the first 2 km. I enjoyed the run because it was cool. It was my kind of a weather to run well. After the first 5 km, I felt both my right shoes and sock were damped –  a little discomfort but I kept running.

Just like the run in Penang, the traffic control was good; there were cones allocated along the highway giving a lot of space for runners to run and overtake each other. There were ambulances patrolling along the route and paramedics team was busy assisting runners with cramps at a few stops. One stretch was quite dark when the road lights went off due to circuit malfunction and we saw sparks of fire coming out from the lamp post on the other side of the road. If you plan to run at the MHWH Night Run in Johor, make sure you go to the toilet before the run as there were no mobile toilets along 21km in Penang and Putrajaya.

It was fun & rewarding for me as I get to run with my husband and brother. We ran together throughout the race, overtaking but not far from each other at times. My timing improved and I ran with zero injury – so I am happy.

My Hubby, Bro & I

My Hubby, Bro & I

Azlina, or better known as Along started off her 21 km late but she passed by us very fast and finished strong. She was amazing!

Along and Amie did their first Full Marathon together in 2015

Along and Amie did their first Full Marathon together in 2015

Veteran Runners & Newbies

A mix of new and veteran runners; Intan Suraya, Eda, Zabrina, Sarah and Najmi ran 12 km at 830 pm.

Intan Suraya, the modest veteran Runner

Intan Suraya, the Modest Veteran Marathon Runner, turned 42 recently

Newly Wed Running Couple

Eda & Borhan – The Newly Wed Running Couple is Back on the Scene

Sarah & Najmi : Exciting Times for Newbies

Exciting Times for Newbies like Sarah & Najmi

Every run offers unique experiences – that’s what make running a race meaningful. I look forward for the next MHWH Night Run in Johor for sure. #progressivemuslimah #positivityiscontagious

How to Run Happy During THAT Time of the Month

Girls hardly talk about challenges while running during period openly even though they are common problems faced by many female runners. Sometimes, we would pray very hard not to get our period during running events so that we wouldn’t have to worry about what to wear, what pain would strike us while running, extra items to bring for the run and the list goes on.  All women have different problems and symptoms, and they do in a way or the other affect performance; bloating, headache, stomach cramps, heavy bleeding, hormonal imbalances and others. Whatever the challenges may be, there are ways to overcome.

The nashata runners decided to put together some best practices based on our experiences and share with our sisters.


  • Plan your race
    Before you register for any running event, check your menstrual cycle and see if the date falls during your period. Avoid racing on the first two days or during heavy flow. If you are comfortable to run during period, go ahead and register.
  • Consume the right food a week before the race
    Balance hormones and a well nourished body help reduce pain, cramps and mood swing. Every body is unique, hence there is no food combination that fits all. However, you can enrich your body with the right nutrients to:
    1. Balance hormones
    Consume food that promotes hormone balance.  So girls, avoid taking too much sugar and processed food but do ensure you consume sufficient protein.  If you suffer from headache during period, sometimes it means your estrogen level is low. Therefore, you need to eat natural food high in phytoestrogen to increase estrogen level. You can try green vegetables like broccoli and green beans,  while fruits like dates and apricots, seeds and grains like flax-seeds and sesame seeds are among the delicious high phytoestrogen food.
    2. Reduce cramps
    Eat natural food that is rich in calcium & iron like spinach and chickpeas. Other natural food that contains magnesium, vitamin B6, potassium, bromelain like bananas and pineapple helps to relief cramps as well. If you like something meaty instead, add salmon into your diet. It is rich in Omega 3 and vitamin D. Lastly, add dark chocolate moderately into your diet!
    Keep body hydrated, drink plenty of water.
  • Prepare Feminine Kit
    Make sure these item fit in your pockets / running belt together with other items
    1. Sanitary Napkin / Tampon
    We find tampons are not favorable among  runners. Perhaps many  do not feel safe with the method all together. Therefore, if you use sanitary pads, make sure you get the ones with surfaces gentle for skin and ultra thin. Look at the product description and search for the ones labelled “cottony surface” and avoid dry surface, micro-dry cover or dry net sheet. If you have sensitive skin and plan to run long hours, avoid wearing the ones with wings. This is to avoid chafing, blister or abrasion on your skin. Estimate and pack enough for your run. Wrap sanitary pads discreetly in a plastic bag before you toss into your pocket.
    We found out later from other runner that period cups are also suitable for active ladies.
    2. Pain killers
    Sometimes the pain can be unbearable and pain killers can help you focus on your run instead of enduring the pain. So bring along a couple of tablets with you.
    3. Ointment (if necessary)
    If you know certain remedies that could reduce pain and discomfort  just bring it with you. Pack your remedy in a travel-friendly size.
    4. A few pieces of tissue paper
    Just in case you don’t find any in toilets
  • Know the Route in Advance
    Make sure you study the route and know the location of toilets and portable toilets. Pace, time your run and stop accordingly depending on your condition
  • Pack Clean Dry Clothes  
    Pack your best post-running outfits and bring to the race!
  • Yoga
    Prepare your body. There are a few yoga poses that can relief cramps and period pains. You could take a few minutes of your training to perform Cobra Pose and Camel Pose that can be therapeutic for mild back pain and menstrual discomfort

    Camel Pose : Relief Back Pain & Cramps

    Camel Pose : Relief Back Pain & Cramps

During Race

  •  Wear suitable attire
    Dark color pants would make you feel more confident. Wear pants that have pockets for you to carry feminine kit. Wear sanitary pads that are as described above or other preferred insertion methods like tampons or cups. Soft lining, non-wings (to avoid chafing), ultra thin.
  • Estrogen-Friendly Bar
    Know the nutrients you need for your hormonal condition and packs them in a form of bars for the race. You can make your own or you buy from Marathon Baker. Find the ones made of dark chocolate, flax-seeds, bananas, dates, apricots and turbo-charged with protein.
  • Access Health Level
    Before you start the race, listen to your body. If you are suffering from severe period pain, headache or heavy bleeding before flag-off, don’t push yourself. There will always be other runs.
  • Stop and Seek Help if in Pain
    Time and pace your run and know where and when to stop to check your period (based on your flow). As much as you wanted to perform, if you feel pain while running, give yourself a break, and if paramedics are easily accessible, get help from them. You can also make use of feminine kit you have packed to relief yourself; pain killer & ointment.  When your condition improves, continue the race. Again, listen to your body all the way to finish line.
  • Focus to Finish the Race
    Chin up and keep running. Focus to finish strong!


  • Quickly Change into Clean Outfit and Rejoice
    Make yourself feel better by changing into a clean outfit immediately after your run.
  • Replenish Your Body  Immediately
    Bananas and fruits are good for immediate consumption. If you are a slow runner, be prepared to reach finish line to find no food available for you. Therefore, if you are running long distance, pack some fruits (don’t carry them with you at the run).
  • Improve Preparation for your Next Run
    Every body is different and what works for you may be different from others. As long as your remedy works for you, keep doing, keep improving your run during menstrual period.How to Run Happy during THAT time of the Month


Good luck girls. Hope our collective tips are helpful!