My First Run Clinic

run clinic map

The concept of My First Run Clinic came about from our wish to help individuals who are not runners to take up the sustainable recreational activity.

My First Run Clinic aims to improve the participants' health, cardiovascular fitness and BMI measurements as well as contribute to their weight loss within a two-month programme.

We will be using a base 3km route starting from the large playground located just a short walk from the Petronas station along Jalan Sri Hartamas 1 (GPS 3.155964, 101.647603) loosely based on a Beginner’s Running Program by the New York Road Runners (www.nyrr.org).

Venue: Large playground located a short walk from the Petronas station along Jalan Desa Sri Hartamas 1, KL (GPS 3.155964, 101.647603)

Time:
7:30am - My First Run Clinic starts (every Saturday from 31 Oct to 12 Dec 2015)
8:30am - Talk by Guest Speaker (on selected Saturdays)





Revealing a new look... August 15th, 2016

READY, GET SET, TRAIN!

Our My First Run Clinic programme is a series of supplementary events created with the purpose of helping the community take up running as a keep-fit activity.

My First Run Clinic provides the guidance you need to turn running into passion and achieve the goals in running that you have aimed for. We believe by having the right knowledge, you will be able to understand your running better, progressively escalate your game and most importantly avoid unnecessary injury.

We encourage you to speak to us so we can better understand your condition and hopefully we are able to help you achieve better results from your training.

Adapted from http://www.halhigdon.com/training/51122/10K-Novice-Training-Program, My First Run Clinic will be a combination of knowledge and experience sharing plus a practice run/jog of some 2.35km.

All clinic sessions start at 7:30am commencing with a short Topic sharing before the practice run (two to three loops). A debriefing and Q&A session at 8:45am is then followed by product sharing relevant for enhancing your running experience.

Participants of this year’s My First Run Clinic programme will not only receive a limited edition run vest (subject to availability) but also get to try out Garmin watches (on loan from Garmin) to measure their personal best during the practice runs.

The last session features a "Graduation Run" for participants to test out the actual route to get ready for the 8 January 2017 Race Day. After the "Graduation Run", participants will be treated to a "Graduation Breakfast" to celebrate the end of the Running Clinic Programme.

Note: If you are currently overweight, have had a major surgery less than a year ago, or suffer any medical condition, kindly consult your family physician for advice whether running is suitable for you. Please inform the speaker if you are unwell.

Note: Session date, venue and time are subject to change with notice.

run clinic map
 
Venue
Large playground located a short walk from the Petronas station along Jalan Desa Sri Hartamas 1, KL (GPS 3.155964, 101.647603)
Date
10 September 2016
8 October 2016
12 November 2016
10 December 2016*
* Venue to be confirmed
Time
7:30am Topic sharing by Guest Speaker
7:45am Warm-up and practice run on 2.35kmroute
8:45am Q&A with Guest Speaker
9:00am Product sharing
9:30am Session ends
Training route:
run clinic map
 
Guest Speaker
run clinic map

Mr YK Lim

Yew Khuay (YK) is an avid casual athlete who started to run in 2010 and has gradually developed his running passion in ultra-distance since 2013.

As one of the founding members of LYN Runners Malaysia in 2011, the certified Run-Fit Specialist is also responsible for the establishment of 2XU Runners Malaysia, which has provided running clinics and pacer services since 2014.

He is a regular face as pacer in various running events such as the Standard Chartered KL Marathon, Penang Bridge International Marathon and Malaysia Woman Marathon.

You may read about his thoughts on running and his stories on some of the races he has joined to get some insight by visiting his personal blog at www.yewkhuay.blogspot.com or follow him at https://www.facebook.com/waikayruns/ or IG: @iamwaikay

Exercise Book MFRC

To download, please click here or scan the QR Code to get a copy

 


Clinic topics:
Date Topic & Product Sharing
10 September 2016 Topic: "The Basics of Running"
  • Why do I (you) run?
  • How should I actually run?
  • Running techniques
  • Run two loops: first loop – easy; second loop – put in some effort
Product: "Pilatique Studio"
8 October 2016 Topic: "The Energy system vs Pace"
  • Where is my energy coming from?
  • What pace should I be running?
  • How do I improve my stamina?
  • Run two loops: first loop – easy; second loop – 30s/km faster
Product: "Garmin Malaysia"
12 November 2016 Topic: "Understand Injuries"
  • The Brain, The Body and The Mind
  • Understand and differentiate the signs and symptoms of injuries
  • Training with Injury, Dealing with Injury
  • Run two loops: first loop – easy; second loop – 1min/km faster
Product: "2XU Malaysia"
10 December 2016 Topic: "The Race Preparation"
  • Race Psychology – The Winning Mindset
  • "Run like a Champ, Walk like a Boss"
  • Anything can go wrong, may go wrong, but how?
  • Run three loops: first loop – easy; second loop – easy; third loop – faster
Product: "Hammer Nutrition"
 
Tips:
Easy pace = Run at a conversational pace; while jogging you should be able to talk comfortably.If not, it means you are running too fast for your fitness level and capability, so slow down.

Faster pace = Run at a pace where you can speak a few words to communicate without having to catch your breath. If not, it means you are running too fast for this pace.
 


 


Our clinic's partners:
Distance Force

will share with you running tips & techniques to improve your skills!

GARMIN

will let you try out its watches (on loan and first come first served basis) to measure your personal best during the practice runs!

2XU

will share on how compression sportswear can enhance your performance!

PILATIQUE

will show you what pilates is all about for your well-being!

HAMMER UTRITION

will enlighten you about the ideal nutrition for endurance runners like you!

Knowing yourself as a runner

Date: 31 October 2015

Speaker:

Dr Effa Abdul Rahman

Honour:

MRCP (UK), MBBCh (Wales)

Dr Effa is a Senior Lecturer and Cardiology Specialist practising in UiTM Sungai Buloh.

In addition to being an avid runner herself, she also works closely with Women’s Heart Health Organisation, a sister society of the National Heart Association Malaysia for raising public awareness in heart diseases.


Strength training and importance of building core muscles in running / Exercises to improve core muscles and the importance of stretching

Date: 7 November 2015

Speaker:

Oon Kian Khong

Oon Kian Khong is a Fitness Coach and Area Manager of Clark Hatch Fitness Center.


Running Techniques

Date: 14 November 2015

Speaker:

Mark Williams

Mark Williams is the Head Coach of this year’s Standard Chartered KL Marathon, the seventh year that he has assumed this role.

Mark raced internationally for Hong Kong for many years and once held both the Hong Kong Half Marathon and 15K National Records. These days he still enjoys running, although less competitively now that he is in the veteran category.

Mark has recently retired from Marathon running after 47 marathons - 30 of them run under 2 hours 40 minutes! - due to his commitment to coaching. Mark is an ambassador for Adidas Malaysia.


Sports Psychology

Date: 21 November 2015

Speaker:

Mark Williams

Mark Williams is the Head Coach of this year’s Standard Chartered KL Marathon, the seventh year that he has assumed this role.

Mark raced internationally for Hong Kong for many years and once held both the Hong Kong Half Marathon and 15K National Records. These days he still enjoys running, although less competitively now that he is in the veteran category.

Mark has recently retired from Marathon running after 47 marathons - 30 of them run under 2 hours 40 minutes! - due to his commitment to coaching. Mark is an ambassador for Adidas Malaysia.


Basic Fitness
Running as a sustainable healthy recreational activity for all /
Running Shoes & Feet Types - the right fit

Date: 28 November 2015

Speaker:

Jamie Pang

Jamie Pang is the partner of Outdoor Pursuits Services, the owner of the running website www.runnersmalaysia.com.my and a regular running shoes and gear reviewer.

Jamie is also one of the pioneer bloggers on running in the country. He has run marathons in New York City, Tokyo, Osaka, Nagano and Gold Coast Australia. He can also be found at www.jamiepang.com/blog .


Running as a sustainable healthy recreational activity - What you can do about it

Date: 5 December 2015

Speaker:

Wan Yew Leong

Wan Yew Leong is the Managing Director of Runners Malaysia and Wan Sport Management PLT. He is also the President of Pacesetters Athletic Club.


Your First Road Race

Date: 12 December 2015

Speaker:

Wan Yew Leong & Jamie Pang

Tips towards getting ready for the big day. Your journey as a runner continues after the MPI Generali Run 2016. Joining a running group or club to continue running and making it a sustainable recreational activity

Note: After this concluding session, there will be a pot luck breakfast for all at about 8:30am.


Note:

  1. All run sessions start at 7:30am. The talks will start at about 8:30am, after the run.
  2. On 12 December 2015 at 7:30am, there will be a fellowship run to celebrate the conclusion of the programme. After that run, there will be a pot luck breakfast for all at about 8:30am.
  3. Session date, venue and time are subject to change with notice.

Tips:

Run at a conversational pace, while jogging you should be able to talk comfortably. If not, it means you are running too fast for your fitness level and capability, so slow down.

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