Effects of Home Confinement on Training Habits and Injury in Long Distance Runners

>> December 18, 2020

Due to COVID-19 pandemic, policies of social distancing became commonplace in different places or countries. 

Athletes who are typically active and 'busy' (training and competition) were suddenly required to stay at home.

The influences of such restrictions in training habits and injury in youth long-distance runners were unknown.

A recent study by Bazett-Jones and colleagues (link below) found that COVID-19 social distancing restrictions significantly impacted youth long-distance runners' training habits, injuries, and care seeking behaviors. 

Specifically, during the confinement period, youth long-distance runners decreased their training activities (as follows), possibly due to extrinsic factors such as motivation.

  • Weekly running distance
  • Number of weekly runs
  • Number of weekly hard runs 
Interestingly, the number of reported injuries decreased significantly for the group during the COVID-19 quarantine, and cited to be due to decreases in training volume and intensity.

Running habits and injury incidence before and during COVID-19 social distancing restrictions.

Number of self-reported injuries before and during COVID-19 restrictions by location and injury type.

From one perspective, reduced injuries (because of home confinement) is good. However, in a case of you got injured during the quarantine period, it would be more challenging for athletes to receive a proper treatment.

Indeed, the study also reported that the runners, actually reduced their visits to health care providers during quarantine by 3.6 times (i.e. 58.5%  from 16.4% before lockdown), most probably due to movement restrictions, etc. 

The outcomes suggest that "strategic plans to maintain access to medical services" during such event (quarantine) is necessary. 

In summary, the authors highlighted that "COVID-19 pandemic resulted in significant decreases in both training and injuries." 

The authors further clafiried that their findings were different compared to previous reports in an adult population. 

Read more: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739837/ 


Grace Wong threw 61.62 in hammer, Luqman Hakim leapt 7.85 long jump

>> December 12, 2020

Several good results were achieved by the national athletes today (12 December 2020) during the National Sports Council (NSC) carnival or "competition simulation."

The multi-sports event was participated mostly by athletes living and training within the NSC training ground, with additional invitations for selected athletes.

This event was conducted to provide the national athletes of various sports, a means to experience  "real competition situation" after (mostly) not having the chance to compete for a long time because of the COVID-19 pandemic, under a "real competition situation" (i.e. competition simulation).

However, as informed to all athletes and coaches, none of the performances achieved in the "simulation meet" could be considered as official competition performance.

Day 2 competition will be held tomorrow. Selected results are as follows:


Race B (-0.1)

  1. Jonathan Nyepa 10.60
  2. Muhammad Haiqal Hanafi 10.65
  3. Muhammad Azeem Mohd Fahmi 10.94


Race A

  1. Luqmanul Hakim Khairul Akmal 48.71
  2. Abdul Wafiy Roslan 49.32
  3. Muhammad Aftar Rosli 50.76
  4. Mohd Nasharuddin Mohammad 51.09

Race B

  1. Rusleem ZikryPutra 48.83
  2. Muhammad Saiful Safwan Saifuddin 49.78
  3. Muhammad Zulfiqar Ismil 52.82

Long Jump

  1. Luqman Hakim Ramlan 7.85
  2. Andre Anura 7.68
  3. Mohd Latiff Romly 7.50
  4. M Nasir Mustafa 7.43
  5. Saifuddin Ishak 6.58

Hammer Throw

  1. Jackie Wong Siew Cheer 65.68
  2. Sadat Marzuki Ajisan 56.87


100m (+1.0) (i.e. men race A)

  1. (4th) Azreen Nabila Alias 12.24

200m (+0.4)

  1. Azreen Nabila Alias 26.02
  2. Winnie Eng May Xin 26.65
  3. Siti Noor AAishah Mohamad 27.35

Long Jump

  1. Kirthana Ramasamy 5.92
  2. Nurul Ashikin Abas 5.85

Shot Put

  1. Norliyana Kamaruddin 10.90
  2. Nur Siti Balqis Mokhtaruddin 10.65
  3. Winnie Eng May Xin 9.96

Hammer Throw

  1. Grace Wong Xiu Mei 62.61 - No National Record
  2. Nurul Hidayah Lukman 53.49



Shot Put
  1. Ziyad Zolkefli 16.67
  2. Far Loong Deng 16.39
  3. Kamal Farhan Raihan 15.10
Discus Throw (mixed with women)
  1. Abdul Rahman Lee 47.95

High Jump
  1. Ngu Jia Xin 1.71
  2. Yap Sean Yee 1.68
  3. Norliyana Kamaruddin 1.68
Discus Throw
  1. Quenie Ting kung Ni 46.72
  2. Connie Choo Kang Ni 46.13
Triple Jump
  1. Kirthana Ramasamy 13.06
  2. Nurul Ashikin Abas 13.02
Note - none of these performances are eligible for record and ranking purposes.


Andre Anura leaps 7.93m Long Jump at KOM Under Distance Meet 2020 (Complete Results)

>> November 07, 2020

There are some excellent results have been recorded by Malaysian athletes during today's quarantine-based under distance meeting at the national training center at Bukit Jalil, Kuala Lumpur (7 Nov).

This included a massive jump of 7.93m by Andre Anura in the men's long jump, Jackie Wong who thrown the hammer iron ball at 66.88m, and his training partner, Grace Wong who twice "surpassed" her national record of 60.99m with best throw of 62.69 in the women's category.

Next, Paralympic champion Ziyad Zolkefli has thrown a good distance of 17.15m in men's shot put,  but there was a good challenge by youngster Farm Loong Deng in second in 16.84m. SEA Games champion Yap Sean Yee has cleared1.81m in women's high jump, while Queenie Ting threw 47.61m in women's discus, just 30cm away from the national record mark.

Only athletes living within the compound of the training center have been allowed to compete. As a result, the meet was only participated by disabled- and able-bodied national athletes.

Results are as follows:



  1. Abdul Latif Romly 6.5h
  2. Nixson Kennedy 6.6h
  3. Muhammad Afiq 7.0h
  4. Ahmad Solihim 7.1h
  5. Benedict Ian Gawok 7.2h


Race A

  1. Luqmanul Hakim Khairul Akmal 33.8h
  2. Wan Muhammad Fazri Wan Zahari 34.4h
  3. Jonathan Nyepa 34.6h
  4. Mohd Haiqal Hanafi 35.5h

Race B

  1. Muhammad Aftar Rosi 35.0h
  2. Mohd Nasharuddin Mohamad 36.1h
  3. Mohamad Faiz 39.8h
  4. Wan Fuzi 40.6h
  5. Jaklon Ganding 41.5h


  1. Muhammad Haqeem 2:44.7h      *(amended from 2:33.7h)
  2. Ruslem Zikry Putra 2:47.0h
  3. Muhammad Saiful Safwan Saifuddin 2:47.0h
  4. Mohamad Nurdin 2:48.0h
  5. Abdul Wafiy Roslan 2:53.9h

Shot Put

  1. Ziyad Zolkefli 17.15
  2. Farm Loong Deng 16.84
  3. Kamal Farham A.Rahman 15.76

Hammer Throw

  1. Jackie Wong Siew Cheer 66.88
  2. Sadat Marzuqi Ajisan 55.28

Long Jump

  1. Andre Anura 7.93
  2. Luqman Hakim Mohd Ramlan 7.37
  3. Muhmmad Hakimi Ismail 6.91
  4. Zulkifli Abdullah 6.75
  5. Eddy Bernard 6.21
  6. Saifuddin Ishak 6.02


  1. Azreen Nabila Alias 41.5h
  2. Siti Noor Aishah Mohdmad Ariffin 43.4h
  3. Norliyana Kamaruddin 44.1h
  4. Siti Nor Zulaikha 44.6h

High Jump

  1. Yap Sean Yee 1.81
  2. Ngu Jia Xin 1.73

Long Jump

  1. Kirthana Ramasamy 6.03
  2. Nurul Ashikin Abas 5.70
  3. Mahira Hanis Ishak 5.56
  4. Winnie Eng 5.18

Discus Throw

  1. Queenie Ting Kung Ni 47.61
  2. Connie Choo Kang Ni 46.25

Hammer Throw

  1. Grace Wong Siew Mei 62.69 (No NR)

This quarantine-based trials was an alternative "competition" for the national athletes after the last meeting they competed before the Movement Control Order (Malaysian lockdown) on 18 March. The easing of restrictions under a Conditional Movement Control Order (CMCO) started on May 4 for 6 weeks, allowed most businesses to open under strict norms of practice, but not sporting competitions.

The CMCO was implemented again started from the second week of October as the COVID-19 cases rise, causing "actual competitions" cannot be held (at least until the first week of December). 

Several competitions that were scheduled to take place in November, such as Perak open were cancelled.

The national athletics championships is expected to be held in the second week of December, but it is also depend on the future "restrictive measures" by the government.

Note: No national record would be considered in this meet.


What are the 4 phases in the 100m?

>> June 18, 2020

The 100-meter sprint is a 10-s race (men), making it hard for most observers to understand the event's sequence from start to finish. Coaches employ different racing strategies. Carl Lewis's coach Tom Tellez utilized 5 phases, but Maurice Greene's coach John Smith adopted 7 phases

The approaches used not only helps in creating an efficient execution of a sprint race and understanding the event better, but also allows for customized coaching strategies tailored to each athlete’s strengths and needs. Here, we can break down the 100m into four phases, based on biomechanical demands and what can be emphasized during the race.

The initial phase (0-10m)
This phase involves explosive and efficient movement from the blocks. The first 10m is very distinct from the other phases; the highest velocity generated is only at ~5 m/s (the next phase would be almost double). The acceleration tends to be highest at the beginning, as athletes need to overcome inertia for rapid forward movement. Thus, optimal block setting, efficient "clearance" (first steps), as well as smooth legs 'pumping' and arms 'swinging' are crucial. 

Technically, athletes need to keep a low center of gravity and lean forward to maximize horizontal force. The initial steps are short, lengthening as speed increases. Feet strike just behind the center of mass for optimal propulsion.

Early acceleration is critical; any delay can compromise the entire performance. Athletes may aim to quickly establish a leading position, and maintain an optimal strategy strategy. Note that when Usain Bolt broke the 100m world record (9.58s) in 2009, he was already leading by the 10m mark.

The drive phase (10-30m)
During this segment, athletes focus on generating substantial momentum by applying maximal force. This phase is similar to shifting a vehicle’s lower gear to maximize torque (high force production). 

Efficiency is important here to conserve energy for subsequent stages (e.g., avoid excessive "pumping" of the arms); the focus is generating momentum by exerting maximal force (within very short period) on the track. See the concept of rate of force development.

The maximal acceleration phase (30 to 50/60/70m)
This phase is where the speed is increasing from >90 to 100% of top velocity (thus, max acceleration). Sometimes, this phase is called "maximal velocity." Top velocity may be reached at later part of this phase, depending on one's ability. 

The critical transition here involves moving from a forward-leaning posture to an upright sprint, which would facilitate peak velocity (maximum speed) to be attained. For this reason, optimal execution is therefore imperative, as well as for sustaining the momentum generated earlier. 

Many top sprinters use this phase to differentiate themselves (ie, at 30-60m) among rivals of comparable early acceleration. 

The maintenance (50/60/70m to finish)
The final stage is characterized by the maintenance of velocity achieved in prior phases. The objective here is not to accelerate further, but to efficiently sustain velocity. 

The ability to decelerate less than competitors during this phase often results in overtaking opponents towards the finish. 

Here, a proper sprinting form is crucial; otherwise, poor technique can affect coordination, influencing stride length and cadence. This may lead to longer ground contact times, which can slow athletes down and reduce their push-off ability.

Final thought ...
Each phase is integral to the race's overall strategy and requires meticulous execution to optimize performance outcomes. 

For optimizing understanding of performance and coaching, it is important to record data (i.e., during competitions) at key intervals: at 10m to evaluate early acceleration, at 30m to assess the drive phase (10-30m splits), at 60m (30-60m) to assess maximal velocity, and from 60 to 100 meters to analyze the maintenances. This approach helps in refining racing and training strategies, and therefore, improve sprint performance.


Perak All-Comers 2020 - Full Results

>> February 23, 2020

Ipoh, 22-23 Feb 2020 "Perak All-Comers I 2020"
- best and selected results as follows:


100m (-2.4) (23)
1. Muhammad Azeem Fahmi 10.88
2. Muhammad Arsyad Md Saat 11.04
3. Abdul Latif Romly 11.05
4. Nabil Alwani Rizal Alwani 11.05

- heat 1 (-0.9)
1. Muhammad Arsyad Md Saat 10.87

- heat 3 (+0.9)
Muhammad Zahid Roskalana 10.93

- heat 4 (+1.0)
 Nabil Alwani Rizal Alwani 10.92

- heat 15 (-0.4)
Muhammad Azeem Fahmi 10.85

- heat 17 (+1.0)
Abdul Latif Romly 10.84, Ahmad Azizi Rozaini 10.92

200m (+1.1) (22)
1. Muhammad Azeem Fahmi 21.04
- 15 year old, born April 2004

400m (22)
1. Muhammad Ilham Suhaimi 47.71
2. Loganes Thilaganathan 48.17

800m (23)
1. Avinesh Austin Murugan 1:56.04
2. Mohamad Amirul Arif Mohd Azri 1:56.41
3. Wan Muhammad Fazri Wan Zahari 1:56.86

1500m (22)
1. Mohamad Amirul Arif Mohd Azri 4:04.11

3000m Sc (23)
1. Ahmad Luth Hamizan 9:55.37

110mh (+1.1) (22)
1. Rayzam Shah Wan Sofian 14.49

High Jump (22)
1. Mohamad Eizlan Dahalan 2.08
2. Norhafiee Mohd Shah 2.05

Long Jump (22)
1. Luqman Hakim Ramlan 7.69
2. Mohd Nazri Mustaffa 7.37

Triple Jump (23)
1. Andre Anura 15.91

Shot Put (22)
1. Farm Loong Deng 15.50
2. Kong Chin Poh 15.10

Discus Throw (23)
1. Abd Rahman Lee 47.39

Hammer Throw (22)
1. Sadat Marzuqi Ajisan 56.21
- he broke meet's record of 53.92 set by Wong Tee Kui in 1992.
2. Evan Allenby Edmund 45.91
3. Rizad Azri Che Radzi 43.48

Javelin Throw (23)
1. Mohd Alif Mohd Razi 55.47
2. Ng Yong Jie 54.70

10000m Walk (23)
1. Teban Raj Chander 49:44.45
2. Muhammad Fakhrul Razi Jailani 49:48.25
3. Irfan Hanania Abdul Shahir 49:50.51
4. Muhammad Aliff Mubarak Ahmad 49:50.96

4x100m (22)
1. TCB Winners Team (?,?,?,?) 41.45


100m (+1.5) (23)
1. Nurul Wardatul Huwaida Hamka 12.29

400m (22)
1. Chelsea Cassiopea Bopulas 56.48

1500m (22)
1. Padhmaloshini Jayaseelan 4:59.98

5000m (22)
1. Puspa Letchumy Jaintheran 18:50.13

3000m Sc (23)
1. Pavitra Das 12:12.66
2. Ramiyah Balasingam 12:29.19

400mh (23)
1. Nur Nasyatul Nadia Md Nasri 63.60

High Jump (23)
1. Yap Sean Yee 1.76
2. Norliyana Kamaruddin 1.73
3. Ngu Jia Xin 1.70

Long Jump (23)
1. Mahira Hanis Ishak 5.56

Triple Jump (22)
1. Nurul Ashikin Abas 12.80
2. Mahira Hanis Ishak 12.38

Shot Put  (23)
1. Nani Sahirah Maryata 12.64

Hammer Throw (23)
1. Nurul Hidayah Lukman 49.91
2. Nur Fazira Jalaluddin 45.32
3. Nur Aqilah Abdul Hakim 42.46

Javelin Throw (23)
1. Nur Ayna Nuha Maton 41.31
 - she broke the meet's record of 41.00 set by Lee Boon Bee in 1996.

5000m walk (22)
1. Nurul Alyahaziqah Kamaruzaman 27:15.16

Perak All-Comers I 2020 - FULL RESULTS


Azeem Fahmi sets 200m PB at 21.04 (+1.1) Perak All-Comers 2020

>> February 22, 2020

Malaysian sprint sensation Muhammad Azeem Fahmi had an impressive season opener by setting a new personal best in the 200m during the 1st day of Perak All-Comers at Ipoh today (22 Feb 2020).

The 15-year-old clocked a time of 21.04 (+1.1), erasing his previous best of 21.15 he set last year in Thailand. Read here

He was not pushed to his maximum and crossed the line ahead of his closest opponent by at least 10 meters.

This shows that he will run even faster in the 200m and will likely improve on his 100m best time of 10.57, which he set in November last year. Read here

In Malaysia, only six senior sprinters have run faster than him, with Russel Taib's national record of 20.77 leading the list.

This is followed by Khairul Hafiz Jantan at 20.90 that broke the Malaysian long-time record in 2017. Behind him is the time of 20.92 shared by M. Jegathesan from 1968 and Jonathan Nyepa from 2019.

Azmi Ibrahim ran 20.97 nineteen years ago, and Aqil Yasmin's 21.01 set on the same track today, was another one above Azeem's.

Day 1 full results can be downloaded here.


Yulimar Rojas 15.43m World Indoor Record (Video)

Venezuela's Yulimar Rojas sets a new indoor women's triple jump world record of 15.43m at a meeting in Madrid on Friday (21 Feb 2020).

The 24-year-old eclipsed the previous world record of 15.36m set by Russia's Tatyana Lebedeva in 2004.



Armand Duplantis set 6.17m Pole Vault World Record

>> February 09, 2020

Sweden's ARMAND DUPLANTIS set a pole vault World Record at a World Athletics Indoor Tour meeting in Poland on Saturday night.

He cleared the WR mark of 6.17m in the second attempt, improving his career-best of 6.05m, a World Record for U20, which he set last year.

The 20-year-old European champion and World silver medalist has finally achieved it in his second WR campaign during this week.

On last Tuesday, he narrowly missed a WR attempt, during an indoor meeting at Dusseldorf, after clearing a 6.00m handily.

Frenchman Renaud Lavillenie held the previous WR of 6.16m in 2014.




To be updated




To be updated



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