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This morning stairs training. We got a new recruit @karthikjayaraman_therunner
One Malaysia now 😊
Great catch up with them!
Welcome back @justin_themalaysiatowerrunner to the stairs!
#MasTowerRunner #Towerrunning #Spartan #DistanceRunning
It was a great night where we gather part of the local Elite Runner to do a 5000m Time Trial since there won't be any races happen anytime in the near future.
Congratulations to Aminuddin who did a 3000m PB and some of the youth Athlete under Anas Team. Great Job!
I didn't do well as I ended up at 3000m mark. Body wasn't ready for the distance yet. Need to brush up more speed endurance!
After everybody completed the 5000m Time Trial, me, @karthikjayaraman_therunner @saddampittli and @anasrunner_ decided to go for another 1000m Time Trial after a full rest.
It was a good performance on this 1000m. I lead from the beginning, clocking a time of 2:49 minutes which equal my previous personal record for the distance.
However, I started off pretty fast pace for the first 400m at a time of 63.1 seconds, followed by a 34.7 seconds (200m) and close the last lap with 71.8 seconds, as I started to sway and all my reserves went empty already. @karthikjayaraman_therunner caught up with me with 250m to go and I tried my best to stay with him but the first lap really affected me quite a lot.
Learn a few lessons from last night and definitely useful for the future 5000m Event!
We are looking forward to our next Time Trial and we need to be able to team up, run consistently to pace each other to achieve good time!
Distance running is so wonderful especially we glad to run with each other, unite all the races altogether, cheer for each other and achieve a common goal, which is the time that we targeted!
We would like to wish Selamat Hari Kemerdekaan ke-63 to our beloved country Malaysia!
#Merdeka #Merdeka #Merdeka
#5000mTT #Unite #Sports #DistanceRunning #TrackRunning #Running @ Kuala Lumpur, Malaysia
自從渣打馬拉松的興起，本地的長跑氣氛一直有增無減，但因長跑而引起的受傷及痛症亦越來越多。
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除了改善跑步技術，將重量訓練帶入你的跑步訓練計劃是減低受傷機會的主要方法。
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無論你是剛開始接跑步，還是已經跑了一段時間，你都需要進行相關的重量訓練，原因有三：
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1️⃣透過重量訓練加強Connective Tissues如筋腱、韌帶，加強對關節及肌肉的保護。
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2️⃣健康的關節及肌肉能夠提升訓練量及質素，以致跑步表現提升。
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3️⃣重量訓練能加強肌肉力量，讓跑步速度得以提升。
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重量訓練安排
✅一星期1-3次
✅訓練重量為6RM-10RM
✅根據身體的強弱點制定訓練動作
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#gymbeginner #gym #longrun #distancerunning #長跑 #重量訓練 #受傷 #減少受傷 #增加速度 #mofarah #健身入門
