Running Tips - Run Effectively

I’m may not be a marathon athlete, but I have run better enough now in 30’s than I’m in 20’s. My skills and knowledge may not transform casual jogger to Olympic dasher but it may be useful enough for a mere casual jogger to chase girls and control lung strong enough for a consistent conversation, or else you will look like old dog panting for oxygen.

I read and I practice of what I read about running effectively and maintain what comfortable to me. I write down here as reference for those who want to add little speed and add little distance in their running. My 1 cent Technique that I practice is jot down here that I feel good enough to improve my own;

1. Do sufficient Warm up and stretching. Like car that need sufficient warm up to prepare for higher engine revolution otherwise it will ruin itself, our body also act in the same way. Unprepared muscle will show signal of tight sensation on your leg and could lead to muscle pull. In contrast, warm muscle would able to contract and stretch effectively and help for efficient oxygen calories burn and energy release. If Warm up and stretching would make less macho for you then or you are too late to chase girls then do for lower body part is the least.

2. Land on front half of your feet not on your toe and not on your heel because you are not walking and you are not flying either.

3. Aim for optimum stride. Stride too long it will create a braking effect, and stride too short simply mean you are not running as efficiently you could be

4. Don’t run hard but quick. You may overtake a favorite champion on the start by doing 100m sprint but a champion would just maintain a consistent quick pace to overtake you again on the next 100meter.

5. Maintain comfortable breathing. If you have difficulty to complete a sentence to your friend then you are pushing yourself too hard.

6. Bent forward from your heel not from your waist otherwise you look like an old chap have problem with his spine. Bent forward help you to maintain a forward momentum

7. Do it like “macam itik pulang petang”. Get what I meant? Do not crouch.. open your chest.. pull out your bumper.. and start running!!!

8. Don’t forget to keep your hand close to your body.. otherwise you are wasting more energy to keep stability.

9. Land your feet on straight line. If your are running on tar road try to arrange your steps on the white line.. on side lane please. Running in straight line will ensure smooth flow of your body kinetic energy.


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Gunung Tebu / Mount Tebu - My First mountain

GUNUNG TEBU / MOUNT TEBU - MY FIRST MOUNTAIN
Mount Tebu (3401 feet) is my first mountain, a beautiful mountain that gave a lasting impression on me. I climb Mount Tebu in 1994 in a program organized by my school alumni with cooperation one of Persatuan Mendaki in Terengganu. For me, Mount Tebu is unique that incomparable with other mountain until now. It’s here that I got my first self taught lesson of how to climb a mountain. I was unprepared for rain at campsite that caused some of my clothes got wet, without any side ration (jajan) on the climb drain all my energy before reaching the peak, anyhow perseverance gave my first peak anyway successfully. I climb for second time in 2007, a lot of thing change since my first climb. My previous used water point has disappeared and at some area shrub is getting higher.

Mount Tebu located in the Forest Reserve of Gunung Tebu (Mount Tebu),in Daerah Besut (District Besut) . Climb Mount Tebu normally start from Lata Belatan (belatan waterfall) an easy flowing rapid flow from forest reserve. The water is tranquil green enchanting a lot of visitor during weekend. Trekking to the peak would take around 6-7 hours for average full pack climber. Toilet, camping ground and even chalet are provided at Lata Belatan. To climb Mount Tebu you need permission from Terengganu Forestry Department. It is better to write in for a formal permission as there are times the mount would be closed for maintenance or tournament preparation purposes. Every climber have to pay RM 5 climbing permit at Forestry boot located at Lata Belatan.

How to be there
Lata Belatan is located 24km from Jerteh town and 110km from Kuala Terengganu. For those who drive, look for small junction on your right if you are from Jerteh at Cowboy town of Jabi – not actually a town but can be identified by a row of small wooden shop house and a open market. The junction is quite concealed with small tree and roadside stall. From the junction visitor have to go for another 2km of small road trough malay village and rubber plantation. For those travel with public transportation, Jerteh is main destination of main express bus from Kuala Lumpur, Kota Bharu, Kuala Terengganu etc. Stages bus and taxi ply this road between Jerteh and Kuala Terengganu.

Who to Contact
JABATAN PERHUTAN NEGERI TERENGGANU
TINGKAT 8, WISMA NEGERI
20200 KUALA TERENGGANU, TERENGGANU
TEL: 09-6274122/6274155/6274156

PEJABAT HUTAN DAERAH KECIL BESUT
KAMPUNG RAJA
22000 BESUT, TERENGGANU
TEL : 09-6956148

PEJABAT HUTAN DAERAH TERENGGANU UTARA
TINGKAT 7, WISMA NEGERI
20200 KUALA TERENGGANU, TERENGGANU
TEL : 609-6274153


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Fitness - Running Tips

OUTDOOR TIPS - TO PREVENT FOOT BLISTER

Foot blister hurts, spoil your mood, affect your gait, and slow you down. What normally cause this? Simply your rubber shoe is too new and too hard, or your shoes is too tight. The solution: Wear two layers of socks!! So the friction is between socks not between your skin and shoes. Choose for combination of thin and normal socks so your feet will not feel too tight.

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When is the best time to climb Mount Kinabalu

Avoid raining season from September to Disember. The best time to climb Mount Kinabalu would be in month of March and April when the wether is normally dry and less rainfall. The forecast based on amount of rainfall permonth but mountain rain is unpredictable. You may start with shining morning sun, trekking in the rain around afternoon, sorround by fog at some part and arrive in the evening with clear sky and nice sunset.

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What to Prepare for Mount Kinabalu

Trip to Mount Kinabalu may not be complicated as trip to Mount Everest in logistic or technicality. But well prepared trip is essential to ensure comfortable and enjoyable trip so it worth your money and effort. More importantly your summit attempt is successful. This writing may not provide detail information but may give you some hint sight on what to prepare for the climb. Just below Mt. peak


First Day Climb
Normally climber will spend the first night at Hostel in Kinabalu Park at the foot of the Mountain and start climb in the morning. Nowadays Management Company of the Park has provided complete package inclusive of Food and Accommodation. Some of the hostels are equipped with kitchen area so climbers could prepare their own meal for the night, breakfast and pack lunch. Better check with the new management for latest policy. You could arrange with hostel official to leave some of your things at the park and only bring essential and adequate stuff for the climb. Transportation is provided to ferry climbers from hostel to starting point of their choice either through Timpohon or Mersilau Gate.

1. Wear light for first day Climb. How many clothes that you want to bring up depend on how many you want to change. Basically it can be divided into two type of clothing

1.1. Trekking Clothes – How many pieces you want to pack depend on how many you want to change for ascend, summit and descend trip. If you want different clothes for each one you will end up with more than 6 pieces of wet clothes at the end of trip. My suggestion is prepare for two set of trekking /inner wear made from quick dry material. One or two set of quick dry T-shirt (one specifically for summit attempt) and two light pants or 1 pant and 1 short. If lighter pack more important to you, use the same outer clothes with different tight / inner wear he he J. You may prefer a complete dry and new clothes for each trekking but believe me it will get wet of your sweat within minutes..

1.2. Sleeping and Non Trekking attire. After 6 hours of trekking for the day all you need is warm bath and dry cloth to enjoy evening fresh air around Laban Rata various huts. Your evening/ sleeping attire could be your second trekking attire. Don’t forget to try Sabah tea at Laban Rata lodge.

2. Pack enough drinking water, snack and food. The climbing could be draining your energy level to zero, so ensure a constant level of energy to keep you going or you will moving slow or not able to move at all, then you will be a liability to your group and your guide. Or you could choose to be a famous person next morning by calling air rescue :p

3. Water proofing. Pack your things in plastic bags in case it rains. Bear in mind that you will ascend through at layers of clouds height. Even not a heavy rain, you may encounter a light drizzle that could soak you wet in the middle of trail. Even though there are various rest huts available through the trail as shelter, the distance between these huts could be nearly in hour. You also don’t have luxury of time to wait for a complete stop of rain as you might arrive late at Laban Rata. Pack separately between clothes, electronic gadget and group rations. There various type of waterproofing in the market. Check it out here http://mycorezone.com

4. Lip gloss- sun tan lotion.. not essential but you may need it if skin perfection is your main concern.

5. Cap – Some kind of sun shade is essential especially during descending from peak to Kinabalu park. The morning rising sun will be direct and not much shade of high tree for you.

3. If you have so many things to bring along but too heavy to carry by yourself, just hire a potter.. problem solved.On summit attemptSummit attempt will usually start 2-3 hours after midnight to take advantage of clear sky and less fog. At over 4100 meter height temperature at Mount Kinabalu can be quite cold, but as it is situated in tropical region the temperature would not be as cold as Mount in Colder region even though there was report of snow on summit plateau before. Cold may be your main concern as you ready for summit climb at 3 a.m but bear in mind that you will feel hotter and sweat out as climb become harder so breathable choice of clothing is very important, do not wearing too light either as cold wind would be unbearable as you stop for a rest. So you have to prepare accordingly, no need for complete insulation but do not be too simple either. My suggestion is here…

1-Glove – for two purpose; one to warm you from windy cold night, two to protect yr hand while using rope.

2-Breathable outer jacket / windbreaker with hood, have water resistant or water proof material this may not protect you from the rain but at least keep you dry from night fog. Preferably 2 layer jacket; outer layer to protect from mist and cold wind while inside layer will prevent your skin in contact with cold outer layer.

3-Light rain coat.. the disposable type would do.. but don’t dispose it on the Mountain please. It’s very cold up there, can’t imagine when it is raining ..so better be prepared.

4-Quick dry t’shirt – always opts for light and quick dry T-shirt. You will value it once you experience what it feel like when standing in blowing cold wind with sweaty wet T-shirt

5-Quick dry Tight

6-Light pant.

7-Light shoes with rubber outsole track. Choose for grip flexible soft rubber rather than hard safety boot as wet granite surface could be very slippery. No option for slip and fall on hard granite worst still fall and slide into gully.

8-Cap / snow cap. Heat first leave human body trough your head, so cover it up will made your feel warmer.

9-Headlamp – No No for torch light, you need both of your hand to hold on rope and cliff.

10-Small backpack – for water, raincoat, spare headlamp, spare battery, drinking water and small food ration/ energy bar.

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Kijang Jatuh Waterfall

This beautiful waterfall is located in permanent forest reserve of Kenaboi Kuala Kelawang Negeri Sembilan. The Drop is about 40meter. The stream is small flowing to bigger river that also be ideal place for kayak route which there is a group specialized on this activity here – Kenaboi Adventure Group. There is Radix camp here cater for leisure camper to experience natural surrounding. The Camp got it name from TV commercial of Radix coffee which was filmed around the camp. The only access road to here is through 6 feet wide tarred road from Kampung Chennah, but the condition is not so good with some part already turned back into just bare road and the terrain at some part is quite steep. To travel up to this waterfall by car is not advisable. Highly modified lowered race car is totally out and you need at least a higher height clearance vehicle such as SUV. Transport services by 4wd vehicles such Hilux are available. Return trip would cost RM300 per truck, but the cost could be higher or lower based on your bargaining skills. If you got RM300 price believe me that already reasonable. The journey by 4wd from Kg Chennah will be through durian orchard, rubber plantation, Orang Asli settlements and secondary forest for more than 1 hour. Kijang Jatuh waterfall is located at feet of Mount Besar Hantu. To start trekking from this waterfall to the Mountain would go through steel ladder of more than 200 steps stairs which is have steep of more than 50%. Normally mountaineer would start from starting point before the waterfall that would have a gradual ascend. Either through long trail but less demanding with gradual ascend or shortest one but torturing steep one. Normally trekker would climb through higher trail and finish at waterfall on the way down. The reward of this beautiful waterfall at end of journey make trip to Mount Besar Hantu is a special one. To make it more special – plan the trip in durian fruit seasons…

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MOUNT TAHAN - MOUNT GEDUNG, PATAT LESONG WATERFALL & TEKU CAMP. part 3

Day 4

Viewing sunrise at Mount Gedong is superb. The sun appears just beside a hill on the left and above line of cloud over the horizon on the right. Breakfast beside the green valley of Mount Gedong must be the most sentimental ever, not exaggerating but that what I truly feel. With fresh cold air blowing and soft sunlight radiate, time ticks over not pass in a meaningless way. We really enjoyed the moment till situation become warmer, when fly become a little bit drier, we pack and ready for journey to our next campsite – Camp Teku.

Patat Lesung waterfall

We start trekking at 9.00 am. Less than 10 minutes trekking down we hear humming sound of waterfall strong enough to make us wonder from where it come from. Its amazing that the sound was brought by the wind from big waterfall at nearby mountain range. That is the amazing Pantat Lesong waterfall, this waterfall must be the highest waterfall above sea level ever in peninsular Malaysia. One girl – Umai of uitm student who lost in this park for more than 2 weeks in 2008 has find her way through stream/ valley of between these two mountain ranges. It flows straight from plain of mountain top. The other popular waterfall in this area is 4 step waterfall. Trekking to 4 step waterfall would take 4 days go and back from trek near Camp Teku. Trekking to this waterfall is very rare thus the trek usually covered by growth and not properly maintained. Every attempt to trek to this waterfall would be like opening and clearing for a new trail that make it more risk for trekker to disoriented and lost. Based on information from ranger at Kuala Tahan Park, that several recent attempts to reach the waterfall has failed. Hard to find guides who willing to take trekkers to the waterfall because of its challenge and mystique.

Today trail would be the steepest part of the whole trail. It would cover Mount Reskit, Mount Tangga 15, Mount Pangkin and several campsite of Pangkin Bawah campsite with near waterpoint and Wrays camp. To pass Mount Tangga 15 trekker have to go through 15 steel ladders as what the name is “tangga” (ladder). We have lunch at Camp Pangkin Bawah and reach Camp Teku at 4.00 pm. Today is the most mental part of the whole journey especially to go through dense jungle from wrays camp to Camp Teku - the long trail covered with high tree and its humid and basically no wind blowing through. To reach Camp Teku which is beside a big Tahan river is a salvation.

Day 5

Today journey would have 4 river crossings. The rivers is quite big and at normal level some river is at waist level deep, with strong current crossing of the river could be quite difficult and become dangerous if water level raised little bit higher. It’s important to pack accordingly to prevent rations and things from getting wet. One way is to use big heavy duty plastic bag as cover inside back pack. One thing to consider when using backpack raincover during crossing is river water would seep into inside cover and collecting water. We have lunch at Camp Putih one of Campsite beside big river. Kelah and Sebarau fish is abundance here but fishing is prohibited as this is inside conservation area. One and half day descending from Mount Gedong we have to ascend back Mount Rajah (576m) on the way to Camp Tengah. We reach Camp tengah at five pm and decided to camp there for the night as continue trekking to Camp Melantai means we have to trek overtime through lowland jungle which could be dangerous.

Camp Tengah has horror stories among trekkers and natives people here. But what special about this camp is its water point. Its water taste sweet! It’s natural and I can’t explain how it tastes that way but it’s true. It’s weird? You all have to taste yourself to believe…

Day 6

This is the last day of trekking but the longest distance ever for more than 16km. The decision not to continue trekking during night time yesterday was wise one for me as I found out a lot wild animal traces along the trek to Camp Melantai. New Elephant dropping means that the trek is one of Elephant migration route along Tahan river valley and it could be a big group. We reach campsite Melantai at 11.45am, after light meal and hot milo we continue trekking to Kuala Tahan. The distance between Camp Melantai to Kuala Tahan is 12km. The temperature becoming hotter and my inside thigh start to hurt as continuous rubbing cause blister. May be it’s because of short tight that I wear inside my track pant no longer tight enough to protect my skin. Lesson – invest for good and new tight if you going for a long trip. Finally we reach Kuala Tahan at 5pm. Welcome back to civilization!!!….

https://rainforestoutdoor.blogspot.com/2008/11/mount-tahan-highest-peak-of-malaysia.html
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