Standard Chartered Kuala Lumpur Marathon 2017 – Tips for runners


Hey everyone. THE marathon event of the year will be happening this weekend, and I am sure most of you runners, organisers and volunteers out there who are directly or indirectly involved are counting down to the big event.

The event is officially kicking off tomorrow with the race kit collection happening at the KL Convention Centre. A good location indeed for a 3 days spread for runners and the likes to come and collect their race kit and visit the Prudential Healthy Lifestyle expo.

Prep tips for runners

For runners, this is about the time where you have wind down  your mileage and take all measures to avoid any last minute injury. Pamper yourself good with a massage or reflexology session to ease those muscles and joints. Do the necessary preparation and planning to ensure you leave home on time this Sunday morning, know where to park if you are driving, and if you are car-pooling or taking other modes of transportation, plan that in advance too.

Take your time to look through the event itinerary, ie warm up and start time for your event. Find out up front where are the luggage drop off area, and if you are coming with some supporters, agree to a location to where you guys could possibly meet after the event.

Post event pics are cool, so make your camera/phone cameras are fully charged!

Runners – whether this is your first, or first for the distance which you will be running, or even if you are a seasoned runnner, here’s a quick check list you might find helpful for your event day to be smooth;

  • Original NRIC (MyKad) – bring it [you will need it as part of verification document if you get a winning spot]
  • Keep your original bib after crossing the finish line [you’ll need it for winner verification]
  • Original winner’s tag [those lanyard with paper tags showing your position #] if you are handed one at the finish line
  • Baggage/luggage service is available at the Dataran Underground. Service starts 3am and ends 12.00pm. According to the guide book in the event website, baggage not collected after 12.00pm will be donated to charity or disposed at organiser’s discretion <– so make it a point to collect it early after your race !
  • NOTE:  45cm x 35cm x 20cm <– luggage guideline. Organiser have the right to refuse your luggage

 

RACE DAY

Food and drink – Some tips

You will need to have a tummy pre-filled before your event. Don’t eat too much else it’ll be hard too run. Do not NOT eat at all as you’ll experience hunger pangs which can disrupt the quality of the run, and your concentration as well.

Eat per usual, as you have done during your practise run. Race day is not the day for you to try out new things ie. new shoes, etc and this includes the things which you consume.

Keep stock of some energy gels/bars . Click here for a guide from Runner’s World. The link also shows how you should be taking your fuel.

Personal experience- been over drinking and not alternating between sports drinks and plain water.

Shall I stop for a ‘roti canai’ or McDonald’s ? Most probably not as the purpose of refueling during the run is to absorb the carbs and nutrients almost immediately. Roti canai and McDonald’s might not only have longer absorption rate, but it will also shunt your blood to your GI instead of your musculoskeletal. So stay away from over loading your system unnecessarily. You need your body to be working efficiently and economically to give you the best run, and that you finish comfortably.

Cramps? Side itch?

Listening to your body is an art if you have not listened hard enough. Listen to your body. The second you feel a tugging or pulling in your muscles, slow down your pace. It’s a sign of possibly a cramp developing. If its the case, stop running, and stretch the affected area. According to Runner’s World, applying pressure by just using your fingers on the affected muscle for 10-15 seconds can provide relief.

Side itch? Same thing…Stop and stretch… if it comes again, repeat the procedure. Breath in deeply, and apply pressure to the affected muscles. Weak obliques muscles normally contribute to side itch during runs as the upper body rotates. Hence– the importance of building a strong core –> you’re less prone to these symptoms, injuries as well as a longer endurance before fatigue hits.

Apparel/Shoes/Gears

We typically miss this out.. take a look at some of the short listed items I personally think you can benefit from:-

  • make sure your shoes are intact. you don’t wanna go mid way you run to see your sole coming off unless you don’t mind running barefoot
  • socks – it’s GOTTA be comfortable. Too thin, too snug.. it will and can be discomforting and also lead to blisters on your foot/toe
  • shoe fit — same as above.. ill fitting shoes can cause blisters and black toe nails <– familiar?
  • Body Glide/Vaseline – a runner’s life saver.  Apply some to areas prone to blisters and chafing. I’ve posted on this before. Photo of a guy with bleeding nipple ! ouch !
  • Other things — Get any wired gears ie earphones out of the way. Not only it affects your running momentum (you trying to keep things in place while running…!), it slows you down from your best potential running pace which you’ve worked oh so hard for– but it also can contribute to risk of unwanted accidents. You are so into Queen’s ‘I want to break free’ you missed all the verbal warning pointing to a pothole in front of you , or missed a check point (either a ribbon tag, or time mat) . If you can keep those earphone from dangling, possibly the reconsideration for that playlist you have sitting in your music device.

 

RUNNING TIPS

Whether or not you pass any exam depends on 2 things 1) The effort put in prepare for the exam 2)The execution of those preparation into tackling the exam. Same with running. If you have picked a suitable plan for a particular distance which you are registering, AND followed through the training program, this will help 1/2 of the challenge you will be facing on D-day.

The other 1/2 is the execution of it ie what’s been done during practise runs, and implement it for the race day except with more eager and smart enthusiasm. Planning is key to ensure you don’t fumble through your steps unsure if you should stop or not for the electrolyte/water. Whether or not you should be running or walking up hill — all based on your prep and knowledge, and adjusting it where necessary on race day.

Having a sports watch and HRM (heart rate monitor) on (with the understanding that you also wore them during practise run) will give you the edge. You will be able to tell immediately if you are pushing too hard to early to avoid early encounter with a brick wall <– possibly no one wants this right?!

Else, do what you’ve been doing which has work which is–listen to your body. You maybe tempted to ‘draft’ or hook with a runner to get the right pace. If you need to do it, do it wisely. Do not play chase until you get your rhythm and pace right.

Personally, I am more of a ‘keeper’ of my energy, and will disperse it gradually into the run. Satisfaction comes when I start overtaking runners who were dashing their cardiac muscles out the first 2km, and I make sure I keep and then up my pace slowly.

 

Wishing you all the best for your run !

Yours in writing,

missjewelz

p.s. I will be running the 1/2 marathon distance. Wish me luck too !

 

20170305_102933

Stay focused, positive and most importantly, Have fun ! Pic of me post Powerman Malaysia 2017 . Did the sprint. It was a fun outing !

Standard Chartered Kuala Lumpur Marathon 2009


Wishing all the best to all running tomorrow morning at the Standard Chartered Kuala Lumpur Marathon. Special wishes to Mr. Ngae who will be running his first marathon after having went for a brain surgery after Ironman Langkawi this year. He’ll be running on behalf of Hospis Malaysia. For more info please log on to TriTwins or click here.

Special shout also to those attempting their 1st 10k, 21k, and the full marathon.

Aileen, Z and Rais Omar will be among the 10k runners 7am at the start line . So all the best to three of you! I’ll be pacing Rais , despite having registered for the full marathon which I am under trained for. The lay off after IM, the post IM so called – unsure-what-to-do, mending the knees, Xterra work all added up together to convince myself that the 42.2km run would be too much for my knee which is recovering around 89-95% percent  already.It takes a lot of patience to have something completely healed. I’m pushing it to 150% if possible. And I do not have much time for that. PD Tri and MUDS is coming up. Anyways, back to KL marathon, to those still jumbled up to the advisable DOs for pre- race day,and race day,  here are a few tips :

A RUNNER’S CHECKLIST


1. READ the runner’s guide – eventhough you’re a frequent in the Malaysia/international running scene. We’re having a new organizer here, so you might wanna get to know to the system they’re using to run the big show tomorrow !

2. Prep all your racing kit, needs night before race. Write a check list if necessary ..here is a quick one :-

(p.s. I’m going thru the list from top to toe (as in your head to your toe, of what u need)

– running cap

– shades

-Phiten necklace

– sports bra (women)

– tape for your tits (for men)(sorry for the language!) – to avoid chafing, and possibility of  bleeding !

– Vaseline (to rub on surface where the running vest/running shorts rubs against your skin, and around your toes )

– running vest

– your RACE NUMBER pinned to the front and back of your running vest

–  make sure you write the vital info as required at the back of ur race number

– watch

– running shorts/tights/pants

– running socks

– running shoes

– PowerBar GELS !

– PowerBar performance bar

– your own endurance drink

– your own recovery drink (to drink post race, can leave it in the car or ur bag (which you’ll place at the luggage area))

– Camera : Photo opportunity  to snap some memories ; with  family n friends , with your medals ! (i’m so going to bring my camera tomorrow tho I won’t be running in my registered category !) (PASS IT TO SOME1 NOT RACING- e.g. your supporter)

– what else…. oh ya…

– the determination to cross the finish line in 1 piece and injuery – free

– the discpline to pace yourself smartly

run Shihming run !

run Shihming run !

Before you sleep tonight :

1. Make sure all the items are placed in 1 place , in a bag preferably, except for the items which you’re going to wear in the morning.

2. Your race number ; most vital + importante !!!

3. Some stretching !

4. Salt drink (too late for an advice actually, should have published this a few days ago..)

5. Set 4-5 alarm clocks, ask your friends/family members to wake you up, call etc

6. Decide where to park your car, if you’re driving to the race venue. The best is to park at parking areas accessible throughout race morning (some park areas will be closed and re-open at a certain time)

7. Decide earlier where to have your makan-makan post race ! hahaha..

that's  my friend who collapsed after suffering a heat stroke at the JB City Eco Challenge; it was hot, n humid on race morning and he was pushing over his limits.

that's my friend who collapsed after suffering a heat stroke at the JB City Eco Challenge; it was hot, n humid on race morning and he was pushing over his limits.

Health + safety

1. LISTEN TO YOUR BODY

2. LISTEN TO YOUR BODY

3.LISTEN TO YOUR BODY

If you feel pain and uncomfortable, slow down. If still persist, walk..if you feel any dizziness, sudden increase of heart rate, please, be careful. Take note of all medical / first aid stations.

Avoid HEAT Stroke ;

water your head in case the weather gets bizzarely hot !!!!

water your head in case the weather gets bizzarely hot !!!!

Stay Hydrated and Cool
Chill out in hot temperatures to protect yourself from heat stroke.When relative humidity is over 75 percent and it’s over 95 degrees outside, your body can no longer keep up with cooling itself down.

If you must be outside on blistering days, drink a lot of water but avoid caffeine and alcohol. Eat small meals and limit your protein intake, which can increase metabolic heat as it’s digested. Drink 16 to 32 ounces of cool fluids every hour.

Get Help
Heat exhaustion, which causes pale skin, muscle cramps and dizziness, may precede heat stroke but not always. Move to a cooler environment (look for shaded areas along the route) and rehydrating yourself or the person affected. If symptoms get worse, seek medical help right away. Wrap the individual in cool, wet towels or submerge him or her in a cold bath while waiting for help, says the American Red Cross.

In the end, remember to take it easy in extreme heat and drink lots water. Being aware of the body’s internal thermostat can help protect you and your family from one of summer’s more dangerous ills.

I think that’s it ! All the best to all of you !!! Have an enjoyable race tomorrow yeah ?!

a badly edited foto of me post NB15K run this year. nevertheless, ALL THE BEST FOR TOMORROW Y'ALL !

a badly edited foto of me post NB15K run this year. nevertheless, ALL THE BEST FOR TOMORROW Y'ALL !

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