FATE IS IN YOUR OWN HANDS: RUN TO STAY FIT AND HEALTHY

Selangor Marathon 2020

1) There are many sport activities out there for fun as well as to stay fit and healthy. However, this entry will take focus on Running! I chose running and I also took part many running event just to make sure I stay fit and healthy. I also love playing Futsal and Badminton. My passion on running start when I did blood test and it resulted 12.8 mmol/L Blood Glukose Levels (BGL) after eating. However, it gradually goes down to 7.2 mmol/L BGL after several months. I am now healthier and happier man!

Moments in running

2) Yes, running will lower sugar level in blood by changing lifestyle, by controlling sugar in foods, by drinking lots plain water and of course by reducing body weight. I started serious running at 108 kg on 18 Jun 2018. Today is 9/6/2020 which is 2 years I was in this activity. I am now 85 kg and I am still focusing to reduce it to 75 kg - 80 kg so that it fit to my height and body frame (ideal weight).

Penang Bridge International Marathon 2019 - 24 Nov

3) Running need us to focus and of course to control breathing technique. We inhale through nose and exhale through mouth. Do not run too faster to make great pace but the most important thing is consistency is much important. I chose consistency by running at least 5 KM with pace below 7 minute / KM. Some time, we lost enthusiasm to run but I promise you, when you have started - You won't stop! It's amazing and satisfaction for every single run you do.

PIICUFF Half Marathon, Putrajaya - 27 July 2018

4) How to make sure you won't lost focus and lost enthusiasm in running? The answer is- We must have team and always take part in running event. I did it. I've been taking part in many events since I started serious running from Jun 2018. I still remember, I did preparation just to take part in Putrajaya International Islamic Arts and Cultural Festival Half-Marathon (PIICUF) on 27 July 2018. How insane was I that time by taking part in 21KM race after about a month in training. However, I did great job and I successfully completed the race. Amazing and satisfied!

5) I believe, there must be something in ourselves but we know nothing what it is. It is internal power / guts / talent that need to be exposed out by one word - EFFORT!. The following race is easier until I decided to take part in Full Marathon in Selangor Marathon at Sepang, Selangor on February 2020 whereby it was before COVID-19 rampant affected worldwide. Because of the pandemic, this year 2020 - no more race will be organised. It is so gloomy year for all racers worldwide!

Full Marathon - 42 KM on Feb 2020

6) Full Marathon which is you have to run 42KM below 8 hours. Yes, I did my first trial by completed the race in 6H : 59M. I am now a MARATHONER and I told myself this is the beginning and next will be more events to come just to challenge myself 💪💪💪

7) Another thing for me to enjoy every single run is shoes. I rewarded myself with proper shoes because if you wear unsuitable shoes for outdoor running - you will get injury and will affect your consistency in running because your foot easily get hurt and sometimes got blisters. Talking about Running Shoes, I love Nike and I have 3 pairs as for now - They are Nike Vaporfly ( the best fo now), The affordable shoes Nike Downshifter 8, and Nike Flex Experience 8. Adidas also quite good and for now I have Duramo. I also bought running socks especially designed to avoid blisters on my foot. It was designed with tigh fabric to cover sensitive parts of our foot from getting blisters. As far as I used the sock - it is work and I enjoy for every running event I participated.

Ipoh 7 Bridges Run - 8 Dec 2019

8) Here are some things you must have to boost or to stimulate your enthusiasm in running:

a) A team if you have but it's ok if for beginners to start running alone;

Nike running shoes

b)Proper equipment to run - suitable outdoor running shoes, proper apparels and if you can afford to buy Sport Running Watch ( very good);

c) Must always participate in race events organised worldwide ( choose the best and do schedule on it so that at least 2-3 months a time). I preferred big events so that, i can feel the excitement running with many great runners locally or even international runners / marathoners.

d) Record or set timer for every run you do - it is to boost your capacity and capability by observing pace, endurance and so on. This will make you more confidence to upgrade / improve your ability to be better runner. You can also install Running Apps in your smart phone to record your activity and I have many apps such as Nike Running, STRAVA, Mi Fit ( connected to my Mi watch) and Relive;

e) Family support is always the best stimulant - I bring along my family if I take part in any races out of Perak. Their support make me possible to become a marathoner. While having the race, I also take time to go holiday and have vacation with my beloved family. We spend time together - it was tremendously great idea!!; and

f) Always discuss or tell story of your moments in running with people who also love to stay fit. You can post your running activity through social media such as what I did through Instagram, Facebook and Running Apps. This will make you have more incredible spirit to do better.

9) For your information, there's plenty benefits of running and it was proven scientifically such as the following:

√ Boost overall mental health;;