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!

 

How to Choose the Right Sports Hijab

Fitness requires the utmost comfort and what that means is being comfortable in your fitness attire. If you are a hijabi, comfort and safety in sports are equally important. To get the best fitness experience in a hijab, there are a 3 key areas you need to remember :  Fabric, Safety, Design

1. Fabric

Choose the right fabric.

  • Choose fabric that moisture wicks
    What it means is that the fabric is able to dry fast by  evaporating moisture and sweat away from skin. Most wicking fabrics are made of polyester mix. Typical cotton absorbs moisture and sweat and does not facilitate evaporation well. Therefore, moisture tends to hold onto it and due to that, the fabric becomes heavier and may cause discomfort and chafing. There is moisture wicking cotton designed for sports, but expensive.
  • Breathablility
    Mesh, Pattern Texture or Interlock or mix? Mesh is more breathable as it has small holes to allow ventilation.
    There are some fabric with different types of pattern texture as pique, waffle and stripe pique. They are not smooth but adds flattering element onto your sportswear. Interlock, on the other hand is smooth and soft, but as not breathable as mesh.
    Wafer Pique
    .
    Mesh and Interlock Fabric
  • Thickness & Weight
    Depending on temperature and humidity, you would want to choose the right thickness so that you don’t get too hot or too cold with hijab on. Thickness comes with extra weight. If you are looking for performance sports hijab, choose the ones that are lightweight and fast drying.  If you prefer heavier fabric for personal reasons,  it is ok too. Some prefer heavier fabric as it is not easily blown by the wind, hence does not flip easily.
  • Wet or Dry, or Both
    Find out if fabric is suitable for swimming and water sports. Some polyester and nylon fabric are fast drying and elastic that they are versatile for both dry and wet.

2. Safety features

  • Easily Detachable
    Depending on the level of intensity and ruggedness of your activity, you would want to get sports hijab that is secure but removable easily so that your head or neck does not get snagged. Accidents can happen when your hijab gets stuck or pulled while working out. 
    No pins or brooch

    Avoid wearing pins or brooches on hijab for sporting activities. Be it safety pins, sewing pins or scarf pins, you may not only cause danger to yourself but others who are exercising with you. Brooches with sharp edges and pins may cause unnecessary injuries.
    Wrapsarounds? Maybe not.
    Long scarfs that require wrapping around your neck are not safe as it my cause injuries if the scarf gets stuck or snagged while moving around.

Neck-scarf
Possible injury if scarf wrapped around neck for Sports

  • Reflectors (nice to have)
    Invest a little bit more for additional safety feature like reflectors on your hijab. You would find such feature useful for caving, hiking, trailing and even for running and cycling at night or before the sun comes out.

    Sports Hijab Reflector

    Sports Hijab Reflector

3. Designs

  • Sporty
    Sporty designs typically make use of vivid lines around the head and front. However, if you are not comfortable having such look, you could wear simple and conventional designs. Some sports hijab designs are suitable for both wet and dry activities.

    Short Sporty Design

    Short Sporty Design

  • Length & Width
    Depending on your dressing preference and comfort, you can either choose short or long hijab. Short sports hijab gives better hand movement and lesser obstruction around chest area. Some finds good comfort  tucking in short sports hijabs into their shirts .
    If you prefer long sports hijab for better chest coverage, make sure the sides do not obstruct hand and shoulder movement.

    Long Sports Hijab

    Long Sports Hijab

  • Colors
    Black, white and grey are the common and most universal colors. Do remember however, that black absorbs heat and it does affect sporting experience, especially outdoor and during daytime. Avoid using dark colors and try wearing hints of bright colors on your sports hijab as it adds more vibrant onto your look.

    Hints of Bright Colors

    Hints of Bright Colors

  • Design for the right Sporting Activity
    Jumping & Inversion friendly

    If you are looking for sports hijab for obstacle run, yoga or any sporting activities that require jumping or rolling like netball or volleyball, you may want to look for hijab that does not flip (unflippable) or invert, or you may want to tuck in your hijab.

    Inversion Friendly

  • Competitive or Training
    If you are an athlete looking for performance sports hijab, you need to get the ones made of lightweight and super breathable fabric.
    It is also important that the hijab is comfortable and practical that it does not cause obstruction when you compete. You would want to compete with a clear and free mind. It may be pricier. You can spend a little bit lesser for sports hijab you use for training. It can be longer and heavier and not designed for performance.
    Competitive Sports Hijab

So weigh your options and choose the right sports hijab for a swift and comfortable sporting experience. Check the fabric, make sure the hijab is safe for sports, pick design that flatters you and suits your sporting activity.

Focus on performance and having a great active lifestyle!

 

Hooda Sports Hijab : New Colors, Revamped

We heard you girls! Now Hooda Sports Hijab is all revamped with more colors, more sizes and facelifts.
Now, achieve your fitness full potential in Hooda Sports Hijab. Put no limits to your workout!

Watch this video to see key functions of Hooda Sports Hijab used for different types of sporting activities. #cycling #running #yoga #jumping

2 New Colors

  • Now there are Metallic Silver & Aqua Turquoise in the Hooda Sports Hijab collection. The Metallic Silver offers neutral  & easy to match option while the bright Aqua Turquoise offers more safety to your workout. Plus, you get to be spotted easily in a crowd with it on.

Basic RGB

Bigger Sizes

  • We introduced Hooda Sports Hijab in two initial sizes (M & L) last month and now we added two more sizes to suit tall ladies.

HoodaSizeChart

Hooda Sports Hijab

 

Facelifts

  • Reflective logo at the back of hooda sports hijab
    Nashata reflective logo is now on the back to give you better protection for night use. This is especially useful for cyclists and hikers who train or race in the same direction of traffic.

CharN - b - half

  • More room and space in the front for better chest covering
    No matter what size you are, the hijab now looks balance front and back.
    MetalicS - s - half
  •  Flat awning on the forehead face
    The awning has been altered for a better fit while working out. The design is flat on the forehead and the is no space in between your forehead and the hijab.

AquaT - f - half

 If you would like to get one of these cool revolutionary hijab, visit nashata.com

 

Don’t forget your prayers even when you’re running

How do you prepare yourself for prayers when the running event slits between the praying time?

A common question that is always brought up in a running event that’s held at Fajr (sunrise) and Maghrib (sunset). Well, it’s not hard as it sounds. You just have to get use to it.

Tips that can be used to keep you ready for prayers
IF YOU PREFER TO READ IN BAHASA MALAYSIA, YOU CAN FIND THE BM VERSION HERE

 

Sports Attire

  1. Wear a sports outfit that are well covered and can be used for prayers. Nashata offers a range that you could wear for prayers.
    Azlina Idris wears the Nashata Riada top and pants. Here’s her review.
    “During the SCKLM, I was also able to perform Subuh prayers without the need for a telekung.”
  2. If you want to pray in more hygienic manner, it’s probably best if you bring your prayer veil in a small backpack. Make sure the prayer veil is light enough so your running speed won’t get affected.
  3. For men and women, you can do the prayer with sports shoes you wear. But make sure you do not step on dirty items and you are sure your shoes are clean. Women can wear socks to avoid seen aurah during prayer.

 

Ablution

  1. If you want to reduce time for ablution, take it before your activity starts.
  2. If you are short on time for morning prayers, you can just stop for a while and pray. You don’t have to take shower because sweating doesn’t cause your prayers invalid – Ustaz Muhammad Yusuf Kadir-
  3. If your route passes by water stations, you could use the water provided for ablution. However, be caution. Organisers or volunteers may not allow you to use allocated drinking water for ablution. Try negotiate. Don’t use too much water.
  4. You can bring along a 100ml spray as ablution. It is small and easy to carry. Here’s a video on how to perform ablution using a 100 ml spray bottle.

5. Ladies, you can take ablution in public if you have the Nashata Iman Sports Hijab on.  Watch this video to find out how to take ablution with hijab on.

 

What should you do if it is too late for prayer time?

1) Find a place that is believed to be clean for praying.

2) Know the direction of Mecca. You can download the Qibla direction indicator applications in the mobile phone or carry a compass direction in advance. There are many free apps in Google Play (Android) and App Store (iOS) that you can download.

3) Use cloth as mat

4) For the purposes of safety for women, be sure to pray in public areas that are closed but safe. Ideally, if you pray in an area that isn’t intended for prayers, make sure you are not alone.

 

Nevertheless, Be Prepared!

Here are some action items you could do prior to the running events:

1) Ask the organizers relevant info for prayers.

2) Find a nearby gas stations along the way to use (there are many gas stations that provide a place to pray)

3) Search for the nearest mosque.

4) You can use the latest technology to find relevant information via internet or GPS applications to find any mosque.

5) Know the timing and location of your prayers or provided nearby. You can devise how long you will be running or cycling exercises of performance before the event. Make plans in advance to visit the site so that you become more aware of your surroundings.

6) Know praying times at the location of sporting events in advance. This is especially important when you join sporting events abroad.

Running Hijabists

Running Hijabists

Every good action you do is countable as deeds. No matter where you are, always remember prayer is the pillar of religion.

Good Luck & Share With Your Muslim Friends!