Short vs Long Run. Which works for you?

Posted on July 26, 2017 by eliza noordin

Ever wonder if short or long run is better for you? After a weekend of long runs, and many months of short runs prior to that, here are my findings:

Short runs are good to improve speed
Frequent short runs are good. Go intense if you want to be fueled by carbs, but go easy if you want to be fueled by fat. Balance your running schedule between running fast and going easy. Running fast or intensely puts stress on your muscles, but in a good way as it pushes you to improve. Running at easy pace is relaxing on your muscles – much needed in your routine
Push to your limits at long runs occasionally
You get to improve endurance at long runs. Try run within good heart rates and balance between improving timing and distance. To me, both short and long runs must go hand in hand.
Let your body recover well
Short or long, fast or slow, make sure your body recovers well. Your body needs to rest and take time off. Here’s a recovery plan for half and full marathon. Let your muscles heal and energy restored.

MY STORY OF LONG RUNS BACK TO BACK

My week ended with much sore and pain after a 12 km and 21 km run back to back. I am a recreational runner who runs for fitness. I hardly go for competitive races for various reasons, but last weekend I did two long distance runs.

Normally, I would run 5 km on average 5 times a week as my focus the past months was to improve speed. Three days before the back to back long runs, I trained and ran 12 km within 1 hr 17 mins. I was happy with the speed but not happy with the after effect on my knee. I felt acute pain on right knee.

When I was running fast and injured my knee after

When I was running fast and injured right knee after.

I rested for 3 days and went to the 12 km and 21 km weekend runs with least expectations – not being able to run at all. l didn’t want to miss MHWH Night Run by AIA Vitality 12km run at MAEPS so I tried my luck, joined the crowd and started running slowly.

Surprisingly, there was no pain. So, I kept running and increased speed along the way. I finished with no injury at 01:39:02, and felt I should prepare for the PJ Half Marathon, the morning after. At the PJ Half Marathon, I ran slowly the first 5 km and increased speed as I felt no pain on my knee. But the hills, especially along the last 3 km were killers. My pelvic started to become stiff and I was not able to run faster. I completed 21 km within official time 2:43:50. Not my personal best, but thankful for sure!

My pace & elevation at PJ Half Marathon 2017

The soreness and pain went away quickly and I now realised I should have a better training plan that combines short and long runs to avoid injuries and to improve performance and endurance. No last minute long distance training after this.

All well and done, my knees are fine. Now, here are some captured moment!

MHWH Night Run by AIA Vitality : 22nd July 2017

MHWH Night Run by AIA Vitality 21km Pacers

With Nadia Noi the 21km Pacer

It was Nuha’s first 12km run.

2. PJ Half Marathon : 23rd July 2017

Intan Suraya after a back to back 21km, 12km and 21km runs

Amazing Intan Suraya ran 21km, 12km and 21km runs over the weekend!

More than 4000 half marathon runners waiting for flagoff

WIth Intan Siza – the Nashata Runner. Picture by ActionPixMalaysia

Looking forward to improve training and run better at my next half marathon! A mix of both short and long runs that is!

The Local Runcation

Posted on January 14, 2017 by Weekend Runner

Everyone loves a vacation, especially when there is some running involved. To officially start the 2017 running season, I took part in AIA Vitality’s Men’s Health Women’s Health (MHWH) Night Run in Johor, running in the 21km category.

MHWH Night Run is no stranger to those who are already familiar with the Malaysian race calender. In fact, I have ran in the same event but in a different location and edition . However, for 2016’s edition, the MHWH Night Run Penang-Putrajaya-Johor series is special because it is sponsored by AIA Vitality. In line with their aspirations to encourage a healthy lifestyle, AIA Vitality have kicked off a series of night runs since 2016 starting from Penang and later to Putrajaya. Unfortunately, due to my travelling schedule I was unable to attend both previous events at Penang and Putrajaya so I was glad that I was able to make it this time.

Under AIA Vitality, the scale of the event has increased tremendously. With the large number of participants, we were glad that we were allowed to post our race kits straight to our doorstep. Another significant improvement was the distance. If my memory serves me right, the longest distance for the previous edition was only 12km, but this year it has expanded to include 21km as well. The best part of this event was that there were also pacers to help you hit your PB or your target!

Pacers in any event for half marathon distance is always a good idea

Despite participating in a few night runs for the past few years, this is my first time running a half marathon at night time. In fact, most of my night training are usually less than 10km. However, with adequate rest and proper food (very challenging since you are on a runcation – you’re too excited to rest and eat properly) I don’t think it will affect your performance.

So to prepare myself for the night run, I took about 1 hour nap before heading out to the race village. We arrived quite early so there were plenty of opportunity to mingle around with other running crews and meet new faces. Some of them also happen to be pacers for the event, so there was a good mix of various age, gender, and experience range for the pacers.

I tried to follow the 2:20 hour pacer and kept up for as long as I could. Eventually, my pace dropped and I felt a slight disappointment when I could not even catch up with the 2:30 hour pacers. In the end, I completed my half marathon in 2 hours and 37 minutes. Looks like there is no PB renewal this time L

Despite not being able to achieve my sub 2:30 target, running in Johor has been a wonderful experience. The crowd was supportive, the atmosphere was positive, and the event was smooth. This event has certainly set the bar high for the next MHWH Night Run edition, and I hope in the future the event will be bigger and better.

Until next week,

The Weekend Runner.

The Orange Rose at AIAVitality MHWH NightRun Penang

Posted on April 3, 2016 by eliza noordin

The Queensbay Mall was flooded with runners in orange last night.

Runners in Orange

It was a humid night and some runners were already sweaty waiting for respective flag offs at the AIAVitality Men’s Health Women’s Health (MHWH) Night Run Village, located next to the mall.I was there to run my second 21km for this year and support #NashataRunners and friends. We had #NashataRunners : Sarah, Aqila, Lyana, Intan, Nahsuhah & I for 12km and 21km. I was also looking forward to run by the sea and enjoy the night scene of the Second Penang Bridge.

Nashata Runners 21 km

HIJABI 21KM PACER – the Orange Rose

The AIAVitality MHWHNightRun is a pivotal running event for #NashataRunners as one of our runners Nur Nahsuhah was given the opportunity to be the official pacer for 2 hour 21 min, 21km category. We were thrilled and happy for her. We knew she would do great because Nahsuhah has always been a great motivator and full of positivity. Thank you AIAVitality for giving her the opportunity to pace. Nahsuhah was the only female pacer among 11 pacers for 21 km. Alhamdullilah, not only she paced in a timely manner, she also enjoyed it that she is happy to do more in the future.

2:20 21 km Pacer

Intan Suraya, Nahsuhah and I were testing a lipcover specially for sports, so you will find our pictures with vibrant-colored lips. What do you girls think?

Intan Suraya & Nahsuhah

NASHATA RUNNERS

The flag off for 21km was on time at 9 pm, and the runners were fast. I was aiming to just finish the run since my right knee has been giving me pain everytime I train. I didn’t train for the past week and was saving the pain for the run.

Waiting for Flag-Off AIAVitality

Intan as usual ran effortlessly, ahead of me – slow and steady, and finished strong below 3 hours. I on the other hand, ran super slow and finished around 3 hour 18 min. It was good enough for me.

Thank you Nashata Supporters for Running & Makan with Us!

Thanks to the well-organised run & super-cool runners – despite the heat, I enjoyed it. We ran down south and passed many factories at industrial zone. Safety was well-managed and many paramedics and ambulances were on standby throughout the route. The roads were closed and cordoned off nicely. Water stations were well managed by friendly volunteers who served us with water and isotonic drink. I wished they provided some salt water though.

The view of Sultan Abdul Halim Muadzam Shah Bridge / Second Penang Bridge last 8km of the run

It felt like an El-Nino run as it was hot and humid throughout the night run, until after 11:30 pm we got nice breeze countering us while running back to Queensbay Mall. The heat definitely tires me fast the first 8km.

The 12km run was flagged off earlier at 8:30pm. Sarah and Aqilah had so much fun at their very first 12 km run. Do expect these young girls to run more!

Nashata Runners : Sarah & Aqilah’s 1st 12km Run

GOODIES

Talking about goodies, we were pretty joyful receiving lots of stuffs inside the bag. The items received are Lucozade Sport’s drinks, Appeton Vitamins, drinking bottle, few CLEAR shampoos, a car figurine, GRABCAR wrist rubber band, a medal and lots of vouchers. Gosh, it felt like receiving presents from Santa Claus, LOL!

A visit to Penang is not complete without eating Penang local food. We had ikan bakar after the run and the next morning, Lyana took us to a late breakfast at Pasar Taman Tun Sardon Penang. Penang – I shall come, run & eat strong again.

Too late.. Opps, our plates are all clean.

The Weekend Runner: Effective Cost Management in Running

Posted on February 1, 2016 by Weekend Runner

Running might sound like a cheap hobby, because you don’t need much equipment at all. But as your hobby develops, you realise that you need to upgrade to perform better. Plus, even little expenses like socks can add up because you have to change them frequently due to wear and tear. Not to mention the cost of registering for races, which somehow seem to increase year after year. Here are some tips to help you manage your running expenditures:

1) Do your research

I learnt the hard way to do proper research about shoes. Imagine all the money I could save if I could narrow down to just 3 shoes: minimalist for short distance, trail run, and extra support for long distances.

There are some big-ticket items that require investment in the world of running, such as a good pair of shoes. The last thing you want to face on race day is a pair of shoes that are unsuitable for your feet type. Therefore, do not buy shoes on a whim. Try out as many shoes as you need, identify your gait and pronation, style of running, etc.

2) Enter Nashata’s giveaway for the Men’s Health Women’s Health Night Run at Penang.

You are already saving RM176 because the registration fee is on us! Stand a chance to win 2 passes for you and your running buddy for the biggest night run series in Malaysia. For more details, click here.

3) Buy used products

Not everything can be bought as 2^nd-hand items, such as shoes and apparel. However, thanks to the rapid rate of technology development, GPS watches are regularly releasing new models with new designs and features. Sometimes, older or previous model might work just as fine for you. So, identify you gadget-geek friend, and offer to buy his/her watch when he wants to upgrade. Accessories such as hydration packs, belts, and pouches are also items that can be re-used again, if properly maintained.

4) Shop at warehouse sales and factory outlet

The items can sometimes be outdated, but in cost-management situations it is fine to compromise your style once in a while. Sometimes, previous collections gives you just the same performance as the latest designs.

5) Use free resources

Having a gym membership might be convenient and cool, but the park, road, and some tracks are free for everyone to use. Thanks to technology as well, there are many apps to help you train, google on some youtube tutorial, or join your local running club.

I hope that helps!