JONGGING OH JONGGING !!

....Hmmmm....

Dua tahun lepas, aku dah pernah jongging. Seminggu dalam 2x. Mula-mula dengan bestie si MizzyN. Lepas tu bertambah lagi seorang, Yuyue...pastu tambah lagi sorang, Syad. Seronok gila dapat jogging ramai-ramai sesambil gosip. Pastu mulalah dok lumba sesama kami. 

Kami mampu maintain dekat 2 bulan gak bejongging. Pastu masing-masing sibuk dengan comittment. Komitmen lah sangat kan. Tapi semangat nak jongging tu tetap ada. Semangat tanpa usaha takdak guna kan. Last-last tinggai hangat-hangat taik ayam je. Tambah pulak pastu MizzyN dah pregnant...Syad dah masuk gym...yuyue asyik sibuuuk je....aku nie lak jenis paranoid nak pi sorang-sorang. Akhirnya...terkubur...

Memandangkan aku buat decision membuta tuli nak ke Nepal, tepaksalah aku start balik dari awai untuk aku fit kan diri aku. Masa mula setuju nak ke Nepal tu, aku fikir just jejalan santai-santai tengok culture je. Sekali minah yang aku nak follow nie nak pi trekking. Pastu aku tanya abang-abang krew yang dah naik everest, trekking kat sana macam mana....yang diorang cakap. FIT FIT dan FIT!!!

Maka, bermulalah rutin harian berjongging. Lokasi kat tasik perdana. Lucky me, besfrend jantan aku tu rupanya dok siap sedia diri dia nak naik gunung kinabalu, dan aku pun ada partner lah untuk jadi fit...yeaaaa....

Nie lah laluan yang bakal ditempuh. Rasa cam nak pengsan dah nie. 

Nanti nak amek pic kat sini....eh nak instagram. 

Inilah pit stop last. Aku haraaaaaaaaap sangat aku mampu sampai jugak kat atas nie. 

Balik je dari kampung lepas raya, aku gigihkan diri pi jongging. nak start balik perit beb. perit nak mati. So, aku banyak jalan je...jalan dah 500m, tapak kaki cam berapi rasa. Ye lah pakai sport shoes yang tak sesuai. pastu macam ketak sikit. Blister pulak dah dekat anak kaki. haish...dugaan sungguh. Minggu 1st tu, 2 hari aku pi...lepas tu weekend naik Broga. 

Minggu dua haram aku tak buat apa-apa. Bila nak pi..hujan. Bila tak hujan...bizi pulak. pastu weekend takde partner nak naik Broga. 

Minggu nie start balik dari mula. Hari selasa..pakai lagi kasut lama. gigih jugak banyakkan berlari dari berjalan. Tapi berjalan jadi juara. Kasut fail. Pastu habis je jogging terus ajak partner pi cari kasut baru kat midvalley. Dalam hotak dah dok membayangkan kasut cun cun kat butik NIKE. takmau jenama lain...nak NIKE gak. 

Lepas survey harga kat sport outlet. Rupanya kat butik NIKE gak murah sikit. Memula malu gak nak bagitau kat salesperson yang hensem tu aku tengah cari kasut nak jongging. Pastu dah gedik-gedik ambik semua kasut yang ada kat situ, ambik beberapa bijik kasut yang aku bekenan kaler dia, baru aku tanya abang hensem tu. 

Rupanya semua kasut yang aku ambik adalah tak sesuai buat aku ye. boooo....

pastu partner aku lak dengan selamba dia cakap.."dia nie ada knee problems...."

dari kasut yang aku boleh terima kaler dia...terus dapat kaler yang huduh. Sebabnya dia mempunya cushion yang support tekanan kaki dan hentakan. 

Dan Running-running shoes tu semuanya ada tujuannya, ada nak bentukkan muscle lah...nak rasa free x yah pakai stoking lah. Dan dia cakap jangan salah amek kasut yaknie trainner shoes. Kasut tu sesuai untuk gym. tak sesuai untuk outdoor. Gitu pulak. 

Nasib baik tanya. Kalau tak....burn baby burn....mahai-mahai lak tu kasutnya. kalau tak betui beli, tak selesa...jahanaaaaam je duit kan. 

Suka tapak dia...cam best. Kaler dia pun cam yummeh. 

Nie pun cam cun walau aku tak suka pink. tapi sebab tapak dia cantik. 

hakikatnya.....inilah yang sesuai utk saya. 

fitsole. terima jelah. cuma tapak dia purple, body dia putih hitam and little bit purple. 

rasa cam Justin bieber lak bila pakai...

Dah beli kasut mahai, marilah kita gigih berlari dan berjongging. Motivasi tu kan...takkan lah nak perap je dalam keta tu kan. 

Dan semalam dengan rasminya lari dengan kasut tu...perghhhh dah rasa cam champion dah. Siap overdose lagi naik turung tangga kat Tasik Perdana tu. Malamnye...MasyaAllah sakit sangat belakang betis aku. Bangun paginya terus tak leh nak jalan sangat. sebab muscle yang tegang. Takpa, kalau gigihkan hari nie, komfem dua tiga hari, body yang terkejut nak mati nie, akan terbiasa lah tu....manja sangat nie..babab kang..!!

Meh nak kongsi info sikit-sikit..:

Warm Ups And Stretching Are The Key To Avoiding Injuries

The best warm up activity prior to jogging is brisk walking. Spend 5 minutes walking through the terrain at a brisk pace breathing deeply to get your lungs ready for the work out and getting your muscles warmed up for the activity.

(Aku tak pandai warm up yang dok kira 1 sampai 8 tu...slalu pastu lost apa next step. So, aku jalan je sampai aku rasa dah ready nak jongging-jongging anak)



The Right Form To Follow
it’s best to take shorter strides allowing your feet to land on the ‘middle’ portion of the sole moving to transferring weight onto the heel and finally the toe region. Some people, while jogging, take longer strides and land directly on the heel region, which can create more ‘impact’ because of lesser area of contact leading to a higher chance of injury and this movement also causes a braking effect in your stride causing more wear and tear not only to your shoe but to the muscles in your feet region.

 (Ini aku tak tau...slalunya bukan main aku gigh dok bukak langkah besar. Selalunya kita ada target nak lari sampai mana ke mana)


Alternating Between Jogging And Brisk Walking
As a beginner, since your body is yet to adapt to the rigor of running, it’s best that you alternate 2 minutes jogging with 5 minutes of walking. You can steadily increase the number of minutes you jog and reduce the number of minutes you walk, so that in a couple of weeks you are doing 5 minutes of jogging and 1 minute of walking. By the fourth week your body should feel adapted to jogging so you can do a steady 20 minute jog without any break for walking (of course it’s important that you always start your jog with 5 minutes of walking for warm up, no matter how veteran you become at your running skills).

(Ok lepas nie takleh kondem diri kalau tak larat nak lari. Kononnya fail sangat-sangat sebab termengah mengah macam lembu kena sembelih. rupanya ini normal...)


Increasing Your Mileage, And Intensity
The first two or three weeks are for your body to adapt to the practice of jogging. During this time, just focus on getting your form right and getting your body acquainted. You can do a mile, or a mile and half, initially, for the first two weeks, while you get used to this work out. From the third or fourth week onwards you can start incrementing a mile every week or half a mile increment every 3 days (I believe the latter is a better option). If you do this, in a couple of months you should be able to run for 40 minutes without a break, taking in 5 miles with ease.

(ok...dah faham...jangan nak paksa diri sangat....)

What Should You Wear For Jogging?
A good pair of ‘light weight’ running shoes is a must, so that you don’t injure your feet during this high impact workout. A low quality running shoe can give you a shoe bite and also create an internal injury owing to improper cushioning. Women should invest in a good quality sports bra, as a mandatory requirement, to avoid injury to their back, while also ensuring a comfortable run.
(MOTIF UTAMANYA MESTI TAKUT BREAST LONDEH SEBELUM WAKTU...OH NOOOOO)


What Is The Best Time To Jog?
If you have the independence to choose your workout timings, the best time to jog would be towards between 5-7 pm. During this time your body temperature is at its highest, your muscles are warm, your body has higher energy levels (from your breakfast and lunch) and your lungs are functioning at a higher efficiency. You naturally feel more alert and aware, so it’s easy to motivate yourself at this time than early in the morning when your brain is sluggish. Since your muscles are far more supple at this time of the day, you can exert yourself towards higher intensities without running the risk of injury (as you would early in the morning).
(bangun pagi...oh nooooo...not for me. So, masa aku pi jongging nie sesuai sangat lah...kan kan kan. )

Lebih-lebihnya korang boleh lah baca kat link ini. iamnotobese

OUT OF MY MIND pasal knee problem nie....haish. Nak kena pi check doc agaknya.