If you haven't already heard, The Music Run™ by AIA Vitality is returning to Kuala Lumpur for its 4th edition this November 4th! This time with major upgrades for Music Runners. We are so excited about this as this would be our first time doing the 10km run. The annual run is kicking things up a notch with the addition of a new timed 10k track for runners who want to take their fitness game to new heights. Whether you are walking a gentle 5k (which we did earlier this year at the Score Run here), running the 5k or training for the 10k, preparation is the key to crossing the finish line this November 4th. Here are some tips to share with you if you are new to running, or just want to reach your full potential at the KL Sports City for The Music Run™ by AIA Vitality! More on the run here.
It was such a co-incident that we were approached to join in the fun and we totally love music, hence we immediately said yes to the run. We have been keeping an active lifestyle one year ago around this time when we started picking up walking on a daily basis and we have been doing that since then. Keep moving helps us to maintain a fitter body and a more alert mind, most definitely and we have seen and experienced the benefits of it.
Pre-run Preparation
Get ready
Always pack and get ready before any race. You don't want to take too much and be laden down but you want to be prepared for all eventualities. Pack light is the key! The essentials may look like this: clothing for change, trainers, towel, water, snacks, plasters, muscle supports if needed, money, phone, holder for valuables and any medication you see fit.
A Good Night Sleep
Pre-run nerves are normal, especially if you are a first timer. The 5k and 10k runs are all about having fun and taking part. So just relax and enjoy a good night's sleep before the run the next day. We know we will, most definitely (you should know by now how much we love our beauty sleep *_^)
Event Day
Food for fuel
Plan what you will eat the day of your run and be sure to time your breakfast so you do not get cramps. Listen to your body and you will know whether you need an energy snack before your run. You may have been told to load up on carbs, but don't forget protein is just as important. We don't usually fancy heavy meals before a run, so we shall eat light for our 10k.
Dynamic stretching
As the name implies, it involves movement and muscular effort for the stretch to occur. While static stretching takes a muscle to its full length and holds it there for 15 to 60 seconds, a dynamic stretch takes soft tissues to their full length and rather than holding it, after a brief pause of 3 to 5 seconds, the muscle being stretched contracts and the muscles and tendons exert a force in that lengthened position. In this way we can lengthen the muscle, strengthen it in its new range, and also work on balance and coordination. It also provides a good warm up before the run.
Get ready
Always pack and get ready before any race. You don't want to take too much and be laden down but you want to be prepared for all eventualities. Pack light is the key! The essentials may look like this: clothing for change, trainers, towel, water, snacks, plasters, muscle supports if needed, money, phone, holder for valuables and any medication you see fit.
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| Visual via bellamumma.com |
A Good Night Sleep
Pre-run nerves are normal, especially if you are a first timer. The 5k and 10k runs are all about having fun and taking part. So just relax and enjoy a good night's sleep before the run the next day. We know we will, most definitely (you should know by now how much we love our beauty sleep *_^)
Event Day
Food for fuel
Plan what you will eat the day of your run and be sure to time your breakfast so you do not get cramps. Listen to your body and you will know whether you need an energy snack before your run. You may have been told to load up on carbs, but don't forget protein is just as important. We don't usually fancy heavy meals before a run, so we shall eat light for our 10k.
Dynamic stretching
As the name implies, it involves movement and muscular effort for the stretch to occur. While static stretching takes a muscle to its full length and holds it there for 15 to 60 seconds, a dynamic stretch takes soft tissues to their full length and rather than holding it, after a brief pause of 3 to 5 seconds, the muscle being stretched contracts and the muscles and tendons exert a force in that lengthened position. In this way we can lengthen the muscle, strengthen it in its new range, and also work on balance and coordination. It also provides a good warm up before the run.
Post-run
Hydrate
You will definitely need to replace sweat with fluids after a run, so what should you drink and when? Water, diluted juice and sports drinks are all good fluid replacers. If you have been running for less than an hour, plain water is a good choice but if you have been running hard for longer than an hour, drinks containing sugar and sodium may speed your recovery. As for us, we love homemade cold pressed mixed juice, any time *_^
Have fun
Of course, last but not least, just HAVE FUN and #LiveTheBeat. There will be Malaysia's favourite rock band, Kyoto Protocol to entertain you prior to your warm up. Dance to the tunes of DJ Sam Withers from Australia at the electric finish line party. After all that running, you deserve nothing more than to celebrate the night away, no? So that's how you prepare for The Music Run™ by AIA Vitality next weekend! Best of luck and have lots of fun, we know we sure will be. Don't forget to #LiveTheBeat while you are at it.
As for us, we just went for a hike near our home earlier this morning with a good old friend, to pump up our heart and get ready for our very first 10k run! Though we sweat buckets, it was all great for the thrill. We can't wait to see what's installed for us for this fun run since music is such a huge thing in our life. Let's get some grooves going, shall we? Stay healthy and stay happy always, lovelies.
Thanks Madhat Asia (here for more) for connecting us to such an awesome event and opportunity to live out our dream of staying active. Check out The Music Run™ by AIA Vitality via their Facebook page here and show them some love on their Instagram here. Psssst, tickets are all sold out already!
Have fun
Of course, last but not least, just HAVE FUN and #LiveTheBeat. There will be Malaysia's favourite rock band, Kyoto Protocol to entertain you prior to your warm up. Dance to the tunes of DJ Sam Withers from Australia at the electric finish line party. After all that running, you deserve nothing more than to celebrate the night away, no? So that's how you prepare for The Music Run™ by AIA Vitality next weekend! Best of luck and have lots of fun, we know we sure will be. Don't forget to #LiveTheBeat while you are at it.
As for us, we just went for a hike near our home earlier this morning with a good old friend, to pump up our heart and get ready for our very first 10k run! Though we sweat buckets, it was all great for the thrill. We can't wait to see what's installed for us for this fun run since music is such a huge thing in our life. Let's get some grooves going, shall we? Stay healthy and stay happy always, lovelies.
Thanks Madhat Asia (here for more) for connecting us to such an awesome event and opportunity to live out our dream of staying active. Check out The Music Run™ by AIA Vitality via their Facebook page here and show them some love on their Instagram here. Psssst, tickets are all sold out already!
With love,
Jeann
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