I did shorts last year and this year did classic

Strategy is a diff topic but my advise is pls do more brick training. U can start 5k run, 40k ride and 2k run

The transition is really a calf killer unless you got tt bike then it’s diff story

I cramped on the third transition and lucky they have someone to spray some muscle relaxer and manage to finish it

this years' KL Duathlon is going to be something similar - 5KM run > 20KM Ride > 2.5KM run

Well this distance is manageable. They reduced the 2nd run which is good move for those that want to start doing dualathon

Seriously if first time really need to do brick training to train your legs. Cycling and running use different muscle group and unfortunately if no training done, the muscle group used for cycling is gonna scream first 1 to 2km of the ride and slowly taper off. Once u get to the 2nd run, your calf is gonna scream

But 2.5km is manageable

nice event. but i dont think i can get ready by september. my schedule already packed with mtb events in august.

im still working on my 5K run. after almost a month training, my best time is only around 45 mins.

pls if you have tips how to improve my 5K.

cyling i have no problem (but transition/brick training is something i havent tried myself).

are you ready now?

tip: 200m x 20, 1min rest repeats

Hi sifus, seeking for next daily road jogging shoes as the current jogging shoes worn out a lot.

Foot size 7, any brand is ok, overweight at BMI 27.5

The current shoes I am wearing is Nike Air Zoom Pegasus 38, bought in 2021 and already 3 years wearing it. Successfully lose around 10kg weight just by jogging daily, from obesity to overweight.




By looking at the worn area of my shoes, can sifus suggest any good branded shoes? I bought the Nike Peg38 3 years ago at RM500, now my budget will be around this amount also.

Appreciate the comments.

Hi

Cengkung (dunno what to call it in english)

Does running too frequently, causes a person looked cengkung?

I ran 4 times a week

An hour each

And my friend said I looked cengkung
Thank you

I am by no means a sifu

Your shoes look quite well worn and your right leg heavily supinates more than your left leg.
Since you mentioned that you are overweight, I suggest that you go for daily maximal cushioned shoes like Asics Nimbus, Saucony Hurricane, etc
Those should give you a very comfortable experience including above average durability

Hope this helps.
Yep running frequently combined with the rate of your body metabolism will cause you to look 'cengkung'. This usually is very prominent on your cheek and will cause a person to look older cos a runners' cheek tends to sag faster.

For some ppl, running will burn a high amount of calories thus you are losing weight rapidly. This is good if you are on the route to lose weight. The longer you run in Zone 2 heart rate of your age, the better the fat burning is.

Hello fellow runners longtime never come here.

I am participating in a 5K event for the first time.

What you wish you knew before your first 5K?

Damm.. I have completed 1 FM and 1 50k.

Damm.. I have completed 1 FM and 1 50k.

Knowing what you know now, what advice would you give yourself then? 

very quiet during this fasting month, selamat ramadan muslim runners!  :thumbsup:

* Last update on 04/03/25 by PM1

NOV 2025
23 Nov - Larian Jambatan Sultan Nazrin Shah (Tapak Pasar Malam Bagan Datuk, Perak)
02 Nov - Sekinchan Ultra (SRJK © Yoke Kuan Sekinchan, Selangor)

OCT 2025
26 Oct - Ipoh City Half Marathon (Greentown, Ipoh, Perak)
25 Oct - Angsi Forest Challenge (Tmn Eko Rimba Ulu Bendul, Kuala Pilah, N.Sembilan)
24 Oct - Taman Negara Ultra (Taman Negara Kuala Tahan, Jerantut, Pahang)

19 Oct - HSNKL (Dataran Merdeka, Kuala Lumpur) ⭐⭐⭐
19 Oct - Kokol Ultra (Padang Manggatal, Kota Kinabalu, Sabah)

05 Oct - Tanah Puteh Run (MBKS, Kuching, Sarawak)

SEP 2025
28 Sep - FIT Malaysia Half Marathon (Dataran DBKL, Kuala Lumpur) ⭐⭐⭐
28 Sep - Sembilan Half Marathon (Padang MPS, Seremban)
21 Sep - Rotikaya Selebriti Half Marathon (Dataran Wawasan, Putrajaya)
20 Sep - SP Half Marathon (Dataran Sungai Petani, Kedah)
13 Sep - Muallim Ultra (Institut Tanah Dan Ukur Negara, Tanjong Malim, Perak)
13 Sep - Melaka Bukit Beruang Ultra Challenge (Bukit Beruang Trail, Melaka)
06 Sep - Tunggul Melati Trail (University College Aviation M'sia, Jenderam Hilir, Selangor)
06 Sep - Pahang Ultra (Dewan Imam Perang K. Sanggang, Temeloh, Pahang)

AUG 2025
30 Aug - Central Square Merdeka Night Fun Run & Walk (Central Squarre, Sg. Petani, Kedah)

24 Aug - Merdeka Half Marathon (Padang Merbok, Kuala Lumpur) ⭐⭐⭐
24 Aug - The 26th Songkhla Marathon (Tinsulanonda Stadium, Songkhla, Thailand)

17 Aug - PJ Half Marathon (Laman MBPJ, Petaling Jaya, Selangor) ⭐⭐⭐
17 Aug - Kota Kinabalu City Half Marathon (Tapak Dataran, Kompleks Sukan, Sabah)
16 Aug - Alor Setar Merdeka Half Marathon (Pekan Rabu Alor Setar, Kedah)
16 Aug - ASEAN Cultural Night Run (Sultan Abdul Halim Mu'adzam Shah, 2nd Penang Bridge)
15 Aug - The Magnificent Baling 100 (Baling, Kedah) ⭐⭐⭐

10 Aug - Red Kaler Fun Run (Dataran Kemerdekaan Shah Alam)
09 Aug - Sireh Park Ultra Challenge (Sireh Park, Iskandar Puteri, Johor Bharu)

03 Aug - IJM Duo Highway Challenge (NPE Highway, Sunway) ⭐⭐⭐
03 Aug - Bintulu Marathon (Bintulu Old Airport, Sarawak)
02 Aug - Pahang Eco (Teluk Cempedak, Kuantan, Pahang)
02 Aug - Monopoly Run (City of Elmina, Shah Alam, Selangor)
01 Aug - Mount Ophir Trail (Taman Negara Ledang Lagenda, Sagil, Johor)

JUL 2025
27 Jul - Taiping Half Marathon (Dataran Warisan, Taiping, Perak)
27 Jul - Kuching Half Marathon (Majlis Bandaraya Kuching Selatan, Kuching, Swak)
27 Jul - Muallim Cross Country Run (Ujana Muallim, Tanjong Malim, Perak)
26 Jul - Langkawi International Duathlon (Tanjung Rhu Beach, Kedah)

20 Jul - JAWI Half Marathon (Dataran Wawasan, Putrajaya) ⭐⭐⭐
20 Jul - Crayon ShinChan Run (Kepong Metropolitan Park, Kuala Lumpur)
19 Jul - BTP Power Run : Run For The Future (Bandar Tasik Puteri)
19 Jul - Cameron Ultra (Tanah Rata, Cameron Highlands, Pahang) ⭐⭐⭐

13 Jul - SCORE Marathon by AIA Vitality (Putrajaya) ⭐⭐⭐
13 Jul - Sulaman Ultra (Tuaran Futsal Arena, Tuaran, Sabah, Sabah)
13 Jul - Grey Kaler Fun Run (Dataran Kemerdekaan Shah Alam)
11 Jul - Aquaman Open Water Swimming Malaysia (Tioman Island, Pahang)

06 Jul - Hatyai 21 (ICC Hatyai, Thailand) ⭐⭐⭐
06 Jul - Durirun Balik Pulau Half Marathon (Kompleks Sukan Balik Pulau, Penang)
06 Jul - Ipoh Half Marathon (Padang Polo, Ipoh, Perak) TBC*
05 Jul - Geopark Gunung Nuang Ultra (Gunung Nuang Recreation Forest, Selangor)
05 Jul - Ecotrail Putrajaya (Anjung Floria, Putrajaya)
05 Jul - Kulim Techno Run (Kulim Hi-Tech Park Sports Complex, Kedah)

JUN 2025
29 Jun - Redbull Half Marathon (Padang Merbok, Kuala Lumpur) ⭐⭐⭐
29 Jun - Penang Half Marathon (Batu Kawan Stadium, Seberang Perai, Penang)
29 Jun - Negeri Sembilan Marathon (Padang MPS, Seremban)
29 Jun - Snoopy Run (Kepong Metropolitan Park, Kuala Lumpur)
29 Jun - Matang Warrior 21km Trail Run (Sek Menengah Kebangsaan Sri Matang, Sarawak)
28 Jun - Run With Penyu 5.0 (Dataran Canselorm Universiti Malaysia, Terengganu)

22 Jun - Run To Save Lives 5.0 (MBKS Foyer, Sarawak)
22 Jun - CODE LIFE Kidney Rush! (IOI City Mall, Putrajaya)
21 Jun - Langkawi International Ultra Run (ataran Lang, Langkawi Island, Kedah)
20 Jun - Trail des Gombak (Dewan Serbaguna JAKOA Bt 12, Gombak)

15 Jun - Kuala Lumpur 10K Race (Padang Merbok, Kuala Lumpur) ⭐⭐⭐
15 Jun - Petaling Jaya 10K - PJ10K (Petaling Jaya, Selangor) ⭐⭐⭐
15 Jun - King Of Kemensah Trail 15km/10km/5km (Kemensah Selangor)
15 Jun - Perak Multisport Festival, Perak Duathlon (Marina Island Pangkor, Lumut, Perak)
15 Jun - Rock to Rock Run (Hard Rock Hotel Penang)
15 Jun - Green Kaler Fun Run (Dataran Kemerdekaan Shah Alam)
14 Jun - Perak Multisport Festival, Perak Triathlon (Marina Island Pangkor, Lumut, Perak)
14 Jun - King Of Kemensah Trail 50km/30km/18km (Kemensah Selangor)
14 Jun - HSL Samarahan Marathon (HSL La Promenade Mall, Samarahan, Kuching, Sarawak)
14 Jun - ECO Sintok Trail (Universiti Utara Malaysia Sintok, Bukit Kayu Hitam, Kedah)
14 Jun - Selangor Half Marathon (Selangor)

08 Jun - SOPMA Baton Run (Kuching, Sarawak)
08 Jun - Quby Dragon Boat Festival Run (Taman Tasik Titiwangsa, Kuala Lumpur)

01 Jun - KL Borneo Half Marathon (Dataran Merdeka, Kuala Lumpur) ⭐⭐⭐
01 Jun - Fairy Park Mini Marathon (Persiaran Setia Gemilang, Shah Alam, Selangor)
01 Jun - Kuala Kangsar Half Marathon (Dataran Pavilion Kuala Kangsar, Perak)
01 Jun - Kunak Half Marathon (Padang Pekan Kunak, Sabah)

MAY 2025
31 May - MMC Friendship Half Marathon (Forest City, Johor)
30 May - Hulu Selangor Adventure Challenge (Taman Tasik Milenium, Selangor)
30 May - Hulu Selangor Ultra Trail (Taman Tasik Milenium, Selangor)
30 May - KAILAS Tioman Ultra (TU50) (Nazri 1, Air Batang, Tioman, Rompin, Pahang)

25 May - Hatyai Marathon (Jiranakorn Stadium, Thailand) ⭐⭐⭐
25 May - Tanjung Tuan Trail Run (Taman Eko Rimba Tanjung Tuan, Melaka)
25 May - Dr KO Konfident Family Fun Run (Eco Ardence Setia Alam, Selangor)
25 May - SOPMA Baton Run (Sibu, Sarawak)
25 May - King of Sungai Lembing (Padang Awam Sungai Lembing, Kuantan, Pahang)
25 May - Kuih Run Express (Parking Lot IKEA Terbau, Johor Bahru)
25 May - Race Against Cancer Run (Subang Parade, Subang, Selangor)
24 May - Kapas Marang Swimathon (Kapas Island, Terengganu)
24 May - Primula Beach Run (Primula Beach Hotel, Terengganu)
24 May - MAPPAC Family Walk (Taman Jaya Park, PJ, Selangor)
23 May - Trans Mount Lambak Trail (Gunung Lambak, Kluang, Johor)
23 May - The Golden Panoramic 100 Miles (Dataran Indera Pahlawan, Chenor, Pahang)
23 May - i-Ultra Challenge 2.0 (UiTM Cawangan Perlis Kampus Arau Uitm Arau, Perlis)

18 May - CRCNT 3-State Half Marathon (SJK C Pai Teik, Nibong Tebal, Penang)
18 May - SOPMA Baton Run (Bintulu, Sarawak)
18 May - Miri City Day Run (Marina Park City Miri City Hall)
18 May - Sekinchan Sarong Half Marathon (Sawah Sekinchan, Selangor)
18 May - Larian Hari Hutan Antarabangsa (Taman Eko Rimba Kledang Saiong, Ipoh, Perak)
18 May - Diabetes Fun Run (Pusat Kebudayaan dan Kesenian Sultan Salahuddin Shah UPM)
18 May - Charity Run/Walk for Children Cancer (Area Car Free, Beach Street, Penang)
17 May - The Music Run (Bukit Jalil National Stadium, Kuala Lumpur) ⭐⭐⭐
17 May - Janda Baik Ultra (Janda Baik, Bentong, Pahang)
17 May - Pangkor Chicken Hill Challenge (Pangkor Island, Perak, Perak)
17 May - Ultron® Night Half Marathon (Dataran Wawasan, Putrajaya)

11 May - Borneo International Marathon (Likas Stadium, Sabah) ⭐⭐⭐
11 May - MBPJ Selangor Trail Endurance Series - Series 1 (Kota Damansara, Selangor)
11 May - Larian Mahkamah Kuching (Mahkamah Kuching, Petra Jaya, Kuching, Sarawak)
11 May - Generali Malaysia Run (Dataran Wawasan, Putrajaya)
11 May - Run for Palestine (Dataran Kemerdekaan Shah Alam)
11 May - Bestride Borneo (MBKS, Sarawak)
11 May - Pink Kaler Fun Run (Dataran Kemerdekaan Shah Alam)
11 May - Run For Future 3.0 (Padang Polo - Ipoh, Perak)
10 May - Taiping Endurance Challenge (Dataran Kedamaian, Taman Tasik Taiping, Perak)
10 May - Watt A Run (Heriot-Watt University Malaysia Campus, Putrajaya)
10 May - Energy Efficiency Run (Suruhanjaya Tenaga, Putrajaya)
10 May - Run for Clean Sport (Dataran Kompleks Perdanasiswa, Universiti Malaya)

04 May - KL City Day Half Marathon (Dataran Merdeka, Kuala Lumpur) ⭐⭐⭐
04 May - Putrajaya Women Half Marathon (Kompleks Sukan Air Putrajaya)
04 May - Bertam Half Marathon (MYDIN Bertam, Penang)
04 May - RH Half Marathon (Menara Rimbunan Hijau, Sibu, Sarawak)
04 May - SOPMA Baton Run (Miri, Sarawak)
04 May - Kenanga Port Dickson International Triathlon (Avillion Admiral Cove, Port Dickson)
04 May - Panda City Jungle Run (Semenyih Eco Venture Resort & Recreation)
02 May - N8 Merapoh Rainforest Trail (Dewan Serbaguna Kg Merapoh, Kuala Lipis, Pahang)

APRIL 2025
27 Apr - War On Sugar Fun Run & Walk (Dataran Bandaraya Ipoh, Perak)
27 Apr - Pet Walk (MBKS Foyer Kampung Kenyalang Park, Kuching, Sarawak)
27 Apr - Ultron® Wetlands Trail Run! (Gamuda Cove, Selangor)
27 Apr - Songkran Color Craze (Kota Kinabalu, Sabah)
27 Apr - Beyond Your Dreams Run (Padang Kota Lama, George Town, Penang)
27 Apr - Samarahan Bridge Half Marathon (Summer Mall, Kota Samarahan, Sarawak)
27 Apr - Autism Awareness Walkathon (Bandar Bukit Raja Town Park, Klang, Selangor)
26 Apr - Morib Run (Morib Beach, Banting, Selangor)
26 Apr - Methodist Charity Run (Kuala Lumpur - Mranti Park (Bukit Jalil)
26 Apr - Kangar City Duathlon (Stadium Utama Kangar, Perlis)
26 Apr - Musical Festival X Influence Run 1.0 (KL Base, Sungai Besi, Kuala Lumpur)
26 Apr - CP Songkran Run (SplashMania WaterPark, Bandar Gamuda Cove, Selangor)
25 Apr - Kailas Penang Skyrace (Georgetown, Penang)
25 Apr - TiTi Ultra (Parking Padang, Jalan 1, Taman Titiwangsa, Hulu Langat, Selangor)

20 Apr - PERKESO Run & Ride (Dataran Wawasan, Putrajaya) ⭐⭐⭐
20 Apr - Jogathon Blessing (Persiaran Setia Gemilang, Shah Alam, Selangor)
20 Apr - BMW Wheelcorp Premium Walkathon (Kepong Metropolitan Park, KL)
20 Apr - Mantin Hill to Hill Ultimate Challenge (Lake View Farm Campsite, N.Sembilan)
19 Apr - Kampung Run 1.0 (Medan Niaga Kg Pokok Sena Mata Ayer Perlis)
19 Apr - Cat Walk Fun Run (Anjung Dewan Tuanku Canselor, UMK Bachok)
19 Apr - Ledang Climbathon (Taman Negara Ledang Lagenda, Sagil, Johor)

13 Apr - Miri Marathon (Jalan Merpati, Miri, Sarawak) ⭐⭐⭐
13 Apr - Blue Kaler Fun Run (Dataran Kemerdekaan Shah Alam)
13 Apr - Hari Raya Run (Persiaran Flora, Cyberjaya)
12 Apr - Silabur Ultra Trail ( Kampung Lobang Batu, Serian, Sarawak)

MARCH 2025
23 Mar - Pasir Pinji Fun Run (SJK© Pasir Pinji, Pasir Penji, Ipoh, Perak,)
22 Mar - Kuala Lumpur Night Run (Padang Merbok, Kuala Lumpur) ⭐⭐⭐

16 Mar - Pacemakers Anniversary Run @ PAR2025 (Padang Merbok, Kuala Lumpur) ⭐⭐⭐
15 Mar - North-Eeast PG Ramadhan Endurance (Pdg SMK Pg Free , Green Lane, Penang)