TRAINING TIPS

Unlike many activities, training for a marathon is a serious business. Failure to train properly could
jeopardize
completion of the
race and
also risk
serious injury.
However, this
doesn't
mean training can't be fun - because it can!
Marathon training will be challenging, but should be fun and also enjoyable. Finishing a marathon is
an accomplishment that less than 1% of all the people in the world can say they have achieved. And
YOU are about to be one of them!
To insure a great experience, have a look at the following equipments and training tips.

EQUIPMENT
Shoes:

Your running shoes should always be comfortable.

Your feet should feel supported without any areas of pinching or rubbing.

When shopping for a new pair of shoes, go in the afternoon when your feet are at their biggest.

Clothing:

In warm weather like in Kuala Lumpur, use shorts and shirts specifically designed to wick away
moisture from your body. Stay away from cotton tees and avoid nylon shorts.

Most of your body heat escapes through your head, so if you choose to wear a cap make sure its
light and it allows heat to escape.

TRAINING

Set up your daily training plan and be aware that your body needs adequate rest

Physical training stresses the body, and during recovery it adapts. Without rest and recovery, there can be
no adaptation. The definition of rest is different for every runner. For the highly trained, it may be simply
30 minutes of easy running. For others, it may be a day completely off from training. Nevertheless, rest
should be programmed into a training plan and adhered to. This allows the athlete to recover completely
from workouts, and to train hard when it is time to train hard.

Avoid over training and listen to your body

Many injuries are a result of over training: too much intensity, too far a distance and advancing too
quickly. Its important to pace yourself when adding mileage or intensity to your training regime. A safe
incremental regime would be to increase your weekly mileage by not more than 10% each week. But
everybody is different. If you are unsure, it is always important to seek a sports physiotherapist or sports
physician for advice on how to plan your training.

Train in a group

Running with a group is one of the most effective things an athlete can do to help his or her training.
Everyone has a day when they are sluggish and need the encouragement of a friend during a workout. At
some point in time you will likely repay the favor by helping out that friend. Team running is great race
strategy, but be careful that the group does not get too competitive and all of a sudden racing the workout.
Sometimes it is essential to select a person who is a good judge of pace and effort to control the tempo of
a run, especially of a long run. Don't race the workouts.

Prevent injuries and be aware of the importance of stretching

Do choose to run early in the morning or early evening when the weather is not too hot. Proper hydration
is essential to your peak performance and avoiding rapid deterioration in your speed, strength, cramps
and heat stroke during your run. Stretching is important for prevention of injury as well as to improve your
dynamic flexibility which is essential for athletic performance. It should be done after a warm-up such as
slow jogging until you sweat mildly. It should be done before and after your exercise. Do not overstretch
and remember to stretch gently and slowly to the point of tension.

Nutrition and drinking

Carbohydrates provide the fuel runners need. During marathon training, 65% of your total calories should
come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need
0.5 to .07 grams per pound of your body weight each day). 20-25% of your total calories should come
from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate
recovery.
Start drinking before and also during the marathon to prevent severe health risks which are common
when you are under drinking and running under the hot sun in Kuala Lumpur. During pre-training and
marathon training, weigh yourself before and after each run and get your body weight back to the weight it
was before the run by drinking water or sports drinks within the first few hours after the run.

RACE ENTRY PACK COLLECTION DETAILS

To collect your race entry pack, you must bring the printout of your confirmation slip
and your IC/ passport. You may appoint a representative to collect your race entry
pack on your behalf. The representative must present the following:

Printout of your confirmation slip

Letter of authorisation signed by you (it is at the bottom of your confirmation

Representatives IC / passport

Photocopy of your IC / passport

START TIME & VENUE

Start
Time

Full Marathon

4:30 am Dataran Merdeka

Honda Half Marathon

6:00 am Dataran Merdeka

MSIG 10 km Speed

6:30 am Jalan Tuanku Abdul Rahman

MSIG 10 km Cruise

7:00 am Jalan Tuanku Abdul Rahman

Corporate, Ministries & Universities

7:00 am Jalan Tuanku Abdul Rahman

MSIG 10 km Leisure

7:30 am Jalan Tuanku Abdul Rahman

5 km Fun Run & Seeing Is Believing

8:30 am Jalan Tuanku Abdul Rahman

3 km Kids Dash

8:45 am Royal Selangor Club

Start Venue

Race Categories

Start
Time

1 km Kids Dash

8:50 am Royal Selangor Club

Start Venue