Tips From Jamie Pang From Runners Malaysia

I found His email from one of the triatlete blogs which have a direct link to runnersmalaysia.com..

I make myself brave and email to him and asked a few tips about running.

-----Original Message-----
From: farida nadzira [mailto:farida.nadzira@hotmail.com]
Sent: Sunday, May 13, 2007 12:01 PM
To: jamiepang@runnersmalaysia.com.my
Subject: Hello

I was surfing the net to some of the triatlete blog and there is a direct

link to http://www.pacesetters.com.my/ I downloaded a RunnerMsiaJuly06 doc and I saw your email add and also Wan Yew Leong email add..So i decided to email you..

I wasnt really a much of a sport girl back in school..I have no athlete background or what so ever..I am into sports but not much into that kind of sports in a team because I suck in it..I always been the "pemain simpanan" in every sports ive been into such as handball,netball,futsal and etc..I have that thing for running..I love to run and run and run..When I was back in school, I join merentas desa that my school organize..I won 6th place over other ppls in my school, that was my very first wining for myself..I was happy to death! Alot of ppl was suprise I actually won 6th place because all the girls who actually won 1st -10th placed was quite an athlete type of person..overall, I am very into this sport, running..but I have no idea where to start..I wanted to join Runners Malaysia Beginners Running Program but that took place in Bukit Aman..That is to far for me to get there because Im staying in Subang Jaya..It would be great if you have some tips for me..thanks

Yours truly,
Farida Nadzira

From: "Jamie" <jamiepang@runnersmalaysia.com.my>
To: "farida nadzira" <farida.nadzira@hotmail.com>
Subject: RE: Hello
Date: Sun, 13 May 2007 21:22:36 +0800

Hi Farida
Thanks for writing to us. It's good to know that you've found running to be your strength. Perhaps before I provide you with some guidance, you can tell me a bit more about yourself. How old are you? Are you presently working and do you have access to a running spot (you can check out some of the running spots we feature on our website under Resources) or gym? What's your goal of running - do you wish to take it as a healthy activity or to participate in races? Do you have an MP3 player or iPod? Meanwhile I've added you into our mailing list to receive periodic emails on running. Looking forward to hearing from you.

Cheers
Jamie

-----Original Message-----
From: farida nadzira [mailto:farida.nadzira@hotmail.com]
Sent: Sunday, May 13, 2007 10:22 PM
To: jamiepang@runnersmalaysia.com.my
Subject: RE: Hello

well,my name is farida ofcourse and im 18 this year. Im currently a fulltime student but my course havent really started yet. It will be starting on11jun07. Well, I always go to gym probably 5times a week and hit thetreadmill or join some of the classes. And if I have some free time, I willjog around my neighbourhood and sometimes I will jog at lake view at ss15. Ireally take it as a healthy activity because I used to be a really hugegirl. I couldnt really take it being huge and cut down some of the unhealthyfood and started balancing my diet. And at that time also, I will always jogalone at a field near my house almost everyday. Then, last year my brotherintroduce me to the world of gym..Starting to build my muscles and stillstruggling to lower down my body fat..and now I really want to participatein races because I dont want it to be waste..And I would love to archivesomething that I am good at..At this time being no I dont own an mp3 or anipod..The last mp3 I own went crazy..:)

From: "Jamie" <jamiepang@runnersmalaysia.com.my
To: "farida nadzira" <farida.nadzira@hotmail.com
Subject: RE: Hello> >Date: Sun, 13 May 2007 23:00:44 +0800> >

Hi Farida
Ah, you have youth, and therefore energy and enthusiasm on your side. Iapplaud your taking the right steps towards a healthier lifestyle. We haveso many friends that have lost tons of weight in our group. Here are somepointers (in no order) to lead you to your goals.

1. You're right in watching your diet. Cut out the fatty food and lots andlots of people have found taking oats to be really effective in managingweight. However, don't go on a diet ie skipping meals. Once you get on aconsistent exercise program, your weight will come down naturally. Onceyou're lighter you will become fitter and faster naturally!

2. The reason I asked about the iPod is because in case you run outdoorsalone, don't wear them as they're security risks. You won't be able to hearpeople approaching you and if you wear them on the roads, you won't be ableto hear cars coming. However, they're great for use in the gym and whilecommuting. If you or any of your family member has one, be sure to go towww.steverunner.com to download the collection of great running podcasts.You can click on the Archive section to download the entire collection.

3. I suggest you start with running 3 times a week at an easy pace.Concentrate on aerobic exercises for now. Aerobic means intensity that arecomfortable and designed to improve your endurance. So don't lift too muchweights, just work out your lungs.

4. Entering a race is a great way to put into perspective all the hard workyou've done. Perhaps you can target and train for the Subang Jaya 10K (July1st). Get comfortable running 3 times a week for 2 weeks. Then try out a 5Kmaybe in a measured route like a track or on the treadmill (not thataccurate) and see your timing. We can go from there to develop your plan.How far or long (in minutes) have your run before? Are you comfortablecovering that distance/time?

5. Shoes are very important. I can write a whole article on them. Be sure towear RUNNING SHOES and not any other types when you run. If you know thebrand/model of the present pair you're wearing, you can let me know. Myguess is that you'll need a stability model to provide some support andcushioning. There are some New Balance or Nike models that suit women prettywell.Let me know if you need more info or after trying out a 3-day run plan for aweek.

Cheers

>-----Original Message----->
From: farida nadzira [mailto:farida.nadzira@hotmail.com]
Sent: Monday, May 14, 2007 12:13 AM
To: jamiepang@runnersmalaysia.com.my
Subject: RE: Hello

Thanks for the pointers.

1. I've been cutting fatty foods and eating porridge for past few weeks and there is one day in each week where I called it "cheat day" to eat whatever I want. But when Im outside the house, It is hard for me to find food that is healthy. All the food is oily and pretty much unhealthy. When Im out with my friends, Mcd/Kfc/Pizza Hut is the place and at night we also eat unhealty food like, satay, roti canai, nasi goreng, chicken wings and etc. So for me,It is very hard to control myself from those type of food.

2. I just visited www.steverunner.com but I am not sure which one to download because there is alot of vids there. Any idea which one is the best?

3. I dont really lift too much weights. Each week I am at the gym, I will oin a Body Pump class 3 times/week. But basicly I joined alot of aerobic class.

4. I was looking foward to join SJ10K this year but dont really know the date and now I already know the date and I still got 2months for me to train I guess. My best time so far on a treadmill is 45m7sec for 6.07km. Is that good or bad? I could go more than that at that time but my toes was killing me.

5. I am wearing a pair of adidas running shoes. adiPRENE. I attach a picture of it.


From: "Jamie" <jamiepang@runnersmalaysia.com.my
To: "farida nadzira" <farida.nadzira@hotmail.com
Subject: RE: Hello
Date: Tue, 15 May 2007 23:25:34 +0800

Farida
I can understand about how difficult it is to find healthy food out there.But if you eat healthily in small portions over more times of the day,chances are you'll snack less. It takes discipline and time to correct theeating habits especially when out with friends but try to limit yourself.

You can download any of the podcasts in the Archive section but you may want to download "Why I Run" first.

The SJ10K form is out on Star papers and I've also posted the scanned copy to the Runnersmalaysia Events page

The shoes you're wearing are running shoes. If you like it and have cause you no problems, stick with it. Check if the size is too small for you. You should have a thumb's space between your longest toe and the front of theshoe to avoid black toes.

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Thanks jamie! :) I will e-mail you If I have question or tips I need if you don't mind..

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Like in normal email it is upside down..So I make it down upside up so you guys can read it from up to down :) cheers!