Free Speed & Endurance Running Clinic

Learn how to Increase Speed & Endurance at the Running Clinic by Nashata & Sofea Run.
Open for both men & women. Download Sofea Run to register & to get updates.

RUNNING CLINIC INFO

Date : 23 March (Saturday)
Time : 7:30am
Venue : Stadium Bukit Jalil
Meet point : Keris by the Stadium, close to Parking B
Parking fees : RM2

ACTIVITIES

• Sharing session by coach.
• Core strength workout
• Basic running drills
• Stretching session.
• Group run.

WHAT YOU’LL GET
• Drinks & light breakfast.
• Exclusive Nashata vouchers*.

Register NOW by downloading SOFEARUN app.
Android iPhone

See you there!

 

What did you miss at our last running clinic ?

– choosing the right shoes

– tips on how to find time to improve endurance workout throughout the day.

– breathing technique

– choosing the right training plan for you

 

Nashata & SOFEA Run are teaming up in support of the Malaysia Women Marathon Virtual Run.

FREE Running Clinic – Nashata x SOFEA Run

Dear sisters,

Nashata & SOFEA Run are teaming up in support of the Malaysia Women Marathon Virtual Run. Join Nashata x SOFEA Run FREE Running Clinic led by fitness coach, Intan Suraya and find out about how to run without injuries and improve performance. You get to meet other lady runners and learn from each other. It is limited for 50 ladies only and registration ends Saturday, 16 March 2019 – 3.59PM.

RUNNING CLINIC INFO
• Venue: Taman Rekreasi Bukit Jalil.
• Date & Time: 17 March 2019, 7:30am.

ACTIVITIES
• Sharing session by coach.
• The right food for running.
• Running tips & tricks.
• Simple workout session.
• Stretching session.
• Group run.

WHAT YOU’LL GET
• Drinks & light breakfast.
• Exclusive Nashata vouchers*.

Register NOW by downloading SOFEARUN app.
Android & iPhone

See you there girls!

 

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

 

 

Standard Charted KL Marathon 2018 : Road Closure Info

Are you ready for the biggest running event in Malaysia? Make sure you have the information you need to get to the race village in time. Take note of the road closures on the 6-8th April 2018

Standard Charted KL Marathon 2018 Road Closure

Standard  Charted KL Marathon 2018 Road Closure

Standard Charted KL Marathon 2018 Road Closure

Have a great race this weekend!

5 Things You Need To Know If You Swap Bibs

Do you know the ramifications of changing bib ‘illegally’- that is without proper personal data changing? Ever wondered the consequences of joining sporting events using someone else’s personal data ? These are the 5 things that may occur :

1 : Next of kin uncontactable 

When you get injured or faint, the medics on duty will immediately send you to a health centre for further treatment. The contact number stated on the bib will be dialled to inform family members or guardians. Imagine if the contacted person is far from the incident and came all way just to find that the one injured isn’t their relative. Well, that ignites the fire within.

2 : Organizer has no information of you at all

Almost the same situation as Scenario 1. Only the organizer will be interrogating you till you’re bummed out. That is, if you’re still alive. Don’t even mention the word DEATH. How are they going to solve this issue when not a single personal information of yours is stated on the bib?

Muslimah Runners with Bib

Muslimah Runners with Bib.

3 : Wrong medical treatment 

Still the same situation but with a different fallout. What if the medics request for your medical data? For example, getting information on your blood type or allergies or diseases you’re diagnosed with. If the data stated on the bib isn’t yours, they could treat your illness with the wrong remedies. This may lead to instant death.

4 : Recognition not yours

Even if you’re running your best to the point where you’re on the brink of unconsciousness, you don’t get to receive the medal you ran so hard for, nor do you have the chance to bask in glory on the podium. The timing is also not yours but belongs to the ‘official’ racer. Wouldn’t that be a waste of your effort?

5 : Your reputation at stake

Be respectable in the sporting event as equal participants.  What would you say if you were to bump into another runner you know while wearing another person’s bib? People may perceive you as a cheater, and could ruin your reputation. Even if you were to try avoid this by not wearing a bib, the consequences are on you if you faint with no contact number for the medics to call.

So, do you still want to use someone else’s bib? If you are unable to race and would like to transfer to someone else, check with organizer or race director if possible. If it is, make sure all information is updated accordingly.

[Credits to Redz Ismail, a daily marathon runner, for the tips.]

Redz Ismail is as seasoned runner & a friend to Nashata Runners.

Redz Ismail is a seasoned runner & a friend to Nashata Runners.

Ramadhan Food Pack by FTPC (For the People & Community)

Assalamualaikum & may your fitness be at its best,

Through NashataRun4Charity, in April, six runners ran 571 km and raised more than SG400 to FTPC. Although small, we hope the contribution help families in need of little help during Ramadhan.  The cause was chosen by the running team in Singapore and the money raised from the run was used for Ramadhan Distribution.

Alhamdulillah, yesterday (the Sunday before Ramadhan starts), FTPC members and volunteers distributed Ramadhan packs at Henderson Block 93, Singapore.

FTPC SIngapore

Efah the lead nashatarunner, Yasmin – the founder of FTPC, Radzelah & daughter who ran virtually with us at last month

FTPC & Volunteers ready for hard work!

FTPC & Volunteers ready for hard work!

The sisters ran and ran
On the last Saturday of April, Renee, Raudah and Efah gathered together and ran 21km. They ran and took a lot of pictures in the heart of downtown Singapore. No one would run 21km on a weekend other than running at an event – but these girls did!

Too happy to run 21km together on Saturday Morning

Too happy to run 21km together on last Saturday morning of April

Raudah, Renee and Efah painting Singapore Green

Raudah, Renee and Efah painted Singapore Green : 21km

Nahsuhah and I also ran on the same day, at the same time virtually. Nahsuhah ran in Kuching while I ran in Cyberjaya. All of us planned to wear in shades of blue and green in the spirit of running together.

Nahsuhah & I too ran at the same time - virtually.

Nahsuhah & I ran at the same day and time – virtually.

What about those who joined NashataRun4Charity?

Those who joined and ran with us virtually get Nashata EZ Skirt at the end of the run. The proceeds goes to FTPC. We try very hard to make sure we get to raise as much funds for the charity of choice of the runners.

Despite the hard work and tremendous weight lost, all of them would want to run for charity again. #takserik.  Singapore – we will do this again, improved insyaAllah.

Nashata run 4 charity EZ Skirt

Those who joined the run and ran virtually with us receive #nashatarun4charity EZ Skirt

About NashataRun4Charity

Singapore is the third country where we activated #nashatarun4charity. To date, since it started in Feb 2017, through the runs in Brunei, South Africa and Singapore, we have gathered runners to run more than 1941 km and raised more than RM4,000 for charity. Alhamdulillah for the opportunity to run and donate.

Our heartfelt gratitude and special thanks to those who ran with us, sponsored and supported us. Have a blessed Ramadhan and please do support our future runs.

Nashata Runners and Running Sisters #nashatarun4charity

Nashata Runners and Running Sisters #nashatarun4charity

No races = no motivation???

I confess that my motivation levels spiked immediately after I hit the ‘Pay’ button after registering for a race. It makes perfect sense, because races gives me reason to wake up at 4 in the morning, or keep on going late into the night. Races are slowly turning into “exam days” to me; it is the time to prove that all of my training ie “revisions” are worth it.

It made me realise that what I felt was actually the joy of competing, not running. There must be a bigger, better reason for me to keep on running, even when I am not preparing for a race.

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Until next week,

The Weekend Runner

I’m fat?! Blame my metabolism!

 

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Have you ever heard someone (or you!) nagging like this?

“I’ve cut off  my calorie intake, I maintain those regular exercises,..but..why am I NOT losing weight?”

And they will start to blame themselves by saying “Perhaps, my metabolism is low!”

Do you know what METABOLISM is ? 

Metabolism is the chemical reactions that occur in our body. It requires energy for us to undergo living processes such as breathing, digesting, healing processes and etc.

And wait! Is your metabolism same as mine?

Each and everyone of us has different metabolic rate; it depends on your gender, age, body size and of course your genes.

Men have more muscles, high bone mass and therefore they have high metabolism compared to women. And as we grow older, we tend to loose muscle and gain fat, and these two lead to slow metabolism. People with big body size will have more fat, thus their metabolism is slow. Yes, genes basically play a role in determining your muscle growth and size – hence affects your metabolism.

Now, you will start saying, “Let’s kill those fats, and start build muscle!”  Right?

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But wait, to increase body metabolism, it is not all about building muscles. I will share a few tips that you can practice to boost your body metabolism.

1. Don’t miss your breakfast – Start your day with nutritional breakfast. It can start up your metabolism and keep your energy high throughout the day. People who skip breakfast tend to eat a lot during lunch and this will increase calorie intake more than what you need.

Eat them all!

Eat them all!

2. Take enough protein– Our body needs protein to build muscle. The more muscles you have, the more calories you will burn. Besides, our body use up more calories to digest protein compare to fat and carbohydrates.

3. Eat enough everyday – It simply means consume food moderately and do not overeat. Do not starve yourself either. If you cut too much calories, your body will start to reduce metabolic reaction to conserve energy. Thus, the fat burning process will be slower. You will start to lose muscle and this will slow down your metabolism.

An apple a day keeps the doctor away

Be a Snow White – Eat an apple

3. Be active – When you increase physical activities, you will burn more calories. Build up more muscles by running and pilate regularly or perform strength training. You will use up more energy and burn those stubborn fat.

Marilah beramai-ramai bersukan sambil bersosial!

Marilah beramai-ramai bersukan sambil bersosial!

4. Drink a lot of water – take 3-4 litres of water per day to stay hydrated. Your body needs water to process those calories, if you are not drinking enough, your body will burn less calories, thus your metabolism will be slow down. Cut off your sweet drink, it contains high calories.

gambar-sarah-tantek

Bring a bottle full of water with you everyday.

6. Have adequate sleep –  having sleep deprivation will increase cortisol level (stress hormone) in our blood.  Thus, it will disrupt glucose metabolism, thus lead to glucose intolerance. Leptin will be reduced and ghrelin will increase. This can cause increase in appetite, craving and tendency to eat a lot unnecessary.

After a run get a good sleep

Be a Sleeping Beauty.  After a run get a good sleep

 

Basically, you can still enjoy your food while maintaining a good metabolism.

Till then, we’ll meet again, keep fit and be inspired! 😉

The BIG DAY is here!

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I was driving around the heart of Kuala Lumpur with a colleague when we spotted a sign that stated there will be several road closures as part of the annual Standard Chartered KL Marathon (SCKLM) 2016.

“Wow, it’s already time for SCKLM again? How time flies! I remembered that this event was canceled last year because of the haze”. Even my non-runner colleague was excited for this event!

2014 vs 2016 - Same girl, same event, different distance. I am not ashamed to admit that there is no secret and short cut to achieving something that you want.

2014 vs 2016 – Same girl, same event, different distance.

SCKLM 2016 is the highlight of every runner’s calender. The organizer’s decision to cancel last year’s event did not deter runners from signing up again. Due to the scale of the event and its internationally-certified course, it is THE event that everyone has been waiting and training for. So many took this opportunity to do something significant or memorable, such as run their maiden full marathon, or ensuring that Personal Best (PB) are renewed, and I was no exception. 21km, it is payback time!

The last time I ran a half marathon was during Nike We Run KL, and I was not in the best state of health to run 21km. So since the route was almost the same, this is a second shot for me to reach that sub-2:30 goal. The morning air was clear, the temperature was warm, I was feeling well-rested and carbo-loaded. I ran past several iconic attractions in the city centre, such as the Twin Towers, Pavilion Mall, the funny-shaped Menara Tabung Haji, and many more. Despite driving by the same location several days before, it is always interesting to be passing by these buildings on foot instead of behind the wheels. In the end, I exceeded by goal by 7 minutes however it was still a PB for me since my previous achievement was 2 hours 45 minutes.

Since this is an important event for every runner, SCKLM is also a gathering of various running groups. I bumped into a lot of familiar faces through out the race, it was almost like a running community reunion! Some groups even cheered through out the course and not just at the finishing line. Most supporters gathered at the last few kilometers, handing out candies, setting up soft drink booths, or shouted words of encouragement. I could see some runners mood were uplifted when they hear people clapping for them!

IMG_5164

IMG_5155IMG_5147I’m so proud that Nashata has always kept me covered without compromising my modesty in every and any race. I choose to wear the black Ultra top to match with the colour of the team that has always been supporting me.

I returned home with many good memories about this year’s SCKLM, and I hope to return again next year. Now it is time for some well-deserved rest and prepare for next week’s event!

Until next week,

The Weekend Runner.

Words from The Pacer!

Pacers on the go!

Pacers on the go!

It was such a great honour when I was given the opportunity to be one of the pacers for 21km Men’s Health Women’s Health Night Run, for the second time, with improved timing : 2 hours 20 minutes.

My first time being a pacer was in May’16 at 21 km Men’s Health Women’s Health Night Run in Penang for timing 2 hours 30 minutes. And the next is a…surprise!

We can't wait to pace!

We can’t wait to pace!

Are you ready guys?!

Are you ready guys?!

It was raining heavily a few hours before the run, and we were worried and had questions in our minds, “Will there be lightning during the run?” “Will the event run smoothly?” But, yes! I love to run in rain.
When the race was about to start, the rain almost stopped but drizzling. I was quite nervous because my timing for pacing improved to 2 hr 20 mins, and it was raining, the road was wet and may be slippery, this and that..…
I was glad to meet other pacers for my timing and they were very friendly and kept supporting each other. As the race start, everything went smoothly until one of our balloons …popped!,..yes. It was.. at kilometers 2 (yup, as early as that,..am not sure why). Fortunately, we have another one since we were given two balloons. We kept inspiring people around us to keep up with our pace

“Keep running, keep moving guys”
“You can do it!”
“We almost there!”

We tried to maintain the pace, 6.25 – 6.30 min per kilometer. I was enjoying my run with the songs I downloaded a week before the race, and I played them on the loud speaker, and yes! Everyone seemed to enjoy them too. Yayy!

At the kilometers 14, my other pacers started to leave me behind. They ran even faster than the pace we were assigned to. Perhaps they were so used to run faster until they forgot our pace. And I kept running alone, entertained by the songs played on loud speaker. Fortunately, there were still a lot of people following me.I felt relieved –  Hoyeahh! Women power here!

With Amie Pacer 2:40 #nashatarunners

With Amie Pacer 2:40 #nashatarunners

Things got worse when I felt I needed to go to toilet so badly at kilometers 16. Unfortunately, there was no portable toilet, no petrol station, no mosque. It was just a long, straight road ahead. It was a tough run, running with full bladder, but I had no choice but to continue running. I prayed to Allah, to help me finished the race on time, and to finished strong with this full bladder! At least for this time! Please!.… I kept on running.

Hijabi Pacers

Hijabi Pacers who choose to move a little more, to inspire a lot

I passed by the boards with marked “5km to go” then “3km to go” and finally I arrived at the finishing line with timing 2:20:40. Yayyy! I felt like I was on top of the world. It felt like I just crossed the finish line on a red carpet. Lots and lots of people cheered for me, “Good job Nasuha! Good job!”

I feel like a star that night. Alhamdulillah for that night!