Pendang Runners

07/05/2026

𝐊𝐞𝐬𝐢𝐦𝐩𝐮𝐥𝐚𝐧 𝐑𝐢𝐧𝐠𝐤𝐚𝐬

𝐄𝐚𝐬𝐲 𝐑𝐮𝐧
➡ 𝐅𝐨𝐤𝐮𝐬 𝐩𝐞𝐦𝐮𝐥𝐢𝐡𝐚𝐧
➡ 𝐒𝐚𝐧𝐠𝐚𝐭 𝐬𝐚𝐧𝐭𝐚𝐢
➡ 𝐊𝐮𝐫𝐚𝐧𝐠 𝐭𝐞𝐤𝐚𝐧𝐚𝐧 𝐩𝐚𝐝𝐚 𝐛𝐚𝐝𝐚𝐧

𝐁𝐚𝐬𝐞 𝐑𝐮𝐧
➡ 𝐅𝐨𝐤𝐮𝐬 𝐛𝐢𝐧𝐚 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞
➡ 𝐒𝐞𝐝𝐢𝐤𝐢𝐭 𝐥𝐞𝐛𝐢𝐡 “𝐬𝐭𝐞𝐚𝐝𝐲”
➡ 𝐀𝐬𝐚𝐬 𝐩𝐞𝐧𝐭𝐢𝐧𝐠 𝐮𝐧𝐭𝐮𝐤 𝐩𝐞𝐥𝐚𝐫𝐢 𝐣𝐚𝐫𝐚𝐤 𝐣𝐚𝐮𝐡

# 𝐑𝐚𝐦𝐚𝐢 𝐩𝐞𝐥𝐚𝐫𝐢 𝐛𝐚𝐫𝐮 𝐦𝐞𝐧𝐠𝐚𝐧𝐠𝐠𝐚𝐩 𝐤𝐞𝐝𝐮𝐚-𝐝𝐮𝐚𝐧𝐲𝐚 𝐬𝐚𝐦𝐚, 𝐭𝐞𝐭𝐚𝐩𝐢 𝐩𝐞𝐫𝐛𝐞𝐳𝐚𝐚𝐧 𝐮𝐭𝐚𝐦𝐚 𝐢𝐚𝐥𝐚𝐡 𝐭𝐮𝐣𝐮𝐚𝐧 𝐥𝐚𝐭𝐢𝐡𝐚𝐧, 𝐛𝐮𝐤𝐚𝐧 𝐬𝐞𝐤𝐚𝐝𝐚𝐫 𝐩𝐚𝐜𝐞.

05/05/2026

Makan jangan sebarang makan. Tapi makanlah untuk sihat, bukan untuk nafsu semata.

28/04/2026

In mid-April, Adidas announced that the all-new Adios Pro Evo 3 will be the lightest shoe the brand has ever built. It’s also the lightest super shoe we’ve ever tested.

Weighing only 3.42 ounces (less than 100 grams) for a men’s 9 and women’s 10.5, it’s over an ounce lighter than the Asics Metaspeed Ray, the previous featherweight leader. Learn more about the $500 carbon-infused shoe, as well as other exciting running shoe drops coming in the next month, in the comments.

27/04/2026

Sabastian Sawe mencipta sejarah sebagai lelaki pertama menamatkan maraton di bawah dua jam dengan catatan 1:59:30, manakala Tigst Assefa memecahkan rekod dunia miliknya sendiri dengan masa 2:15:41.
Mereka berdua meraikan kemenangan bersejarah di London Marathon 2026 dengan kasut Adidas Adizero Adios Pro Evo 3, kasut ultra ringan yang digelar “supershoe” dan menjadi pemacu kejayaan pemecah rekod dunia.
Baca selanjutnya di https://www.jomkitalari.com/sawe-pecah-rekod-dunia-lelaki-pertama-tamat-maraton-bawah-dua-jam/

08/04/2026

Ke Kuale lah kiteee

18/01/2026

Twincity Marathon 2026

15/12/2025

Pineapple marathon runners

30/11/2025

Bangkok Marathon 2025

10/11/2025

Otot paling penting bila makin berumur bukanlah lengan kau, bukan dada kau semata-mata — tapi kaki kau.
Ada satu kajian selama 10 tahun ke atas lebih 300 pasang kembar wanita (purata umur 55 tahun) yang nak tahu sama ada kekuatan kaki boleh ramal prestasi otak. Hasilnya memang mengejutkan!

Mereka yang ada kuasa kaki lebih kuat dari awal kajian, 10 tahun kemudian otak mereka jauh lebih tajam. Imbasan otak pun tunjuk, mereka ada lebih banyak bahan otak (brain matter) — maksudnya, makin kuat kaki, makin sihat otak.

Yang paling best, kesan tu tetap sama walaupun banding dengan kembar seiras! Jadi bukan sebab genetik, didikan, atau gaya hidup — tapi betul-betul sebab kekuatan otot kaki.

Pergerakan macam squat, lunge, dan hip thrust bukan sekadar bantu kau kekal cergas bila tua, tapi juga jaga otak kau supaya kekal laju dan fokus.
Jadi kalau kau nak otak masih tajam bila dah umur 80 nanti, jangan pernah skip leg day. Mulakan berjalan & berlari dari sekarang, moga lagi 10-20 tahun kau berterima kasih pada yang bagi kau semangat.

Bila nak mula ni?



kredit : Mohd Razali

07/11/2025

Gudluck gaiss!

🌧️ Rain or Shine, Keep Moving! 🌧️

The weather’s been a little unpredictable lately, but don’t let a drizzle stop your stride! Here are some quick rainy-day running tips to keep you safe and comfortable. Most importantly, stay safe! So here goes :
✅ Wear quick-dry clothing and a light cap to keep rain off your face.
✅ Choose shoes with good grip to avoid slipping.
✅ Protect your phone and valuables in waterproof pouches.
✅ Warm up properly, wet weather can tighten your muscles faster.
✅ Be visible! Bright or reflective gear keeps you safe on the road.

A little rain can’t dampen the marathon spirit 💪..so train smart, stay safe, and keep your goals in sight!

07/11/2025

Zone 2 isn’t about speed or sweat—it’s about patience.🏃‍♂️

It’s the easy, conversational pace where your body learns to burn fat for fuel and your endurance quietly takes shape. Most runners skip it, chasing faster splits, but the ones who stay here build something far more powerful: consistency.

When you’re running in Zone 2, you should feel smooth and steady, never breathless. You could talk in full sentences, maybe even enjoy the run. For most people, that’s around 60–70% of max heart rate—but you don’t need a watch to know when you’re there. You just have to listen to your breath.

It can feel slow at first, almost too easy. That’s your ego talking. Keep showing up, keep logging those relaxed miles, and something magic happens—you recover faster, go farther, and your speed shows up when it counts.

Zone 2 is where endurance is born, discipline is tested, and runners are made. Slow down now so you can fly later.