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Top 4 Things To Know Before Returning to Run or Cycle Outdoors

The end of the Movement Control Order (MCO) which has beleaguered Malaysia is almost in sight. The federal government has taken to relax measures and allow outdoor exercise, with some restrictions.

However, as of 12am May 4th, 8 states – Selangor, Penang, Kelantan, Pahang, Kedah, Sabah, Sarawak and Negeri Sembilan – have chosen to impose their own state-wide restrictions. Check with your local authorities before you start running, cycling or other activities in your area.

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(Facebook/Dewan Bandaraya Kuala Lumpur)

#1 Kuala Lumpur Restrictions

In Kuala Lumpur, the public parks under the city council’s (DBKL) jurisdiction will be open with some restrictions. Only jogging/running (solo), cycling and some recreational activities are allowed in Taman Tasik Titiwangsa which will be open from 7:00am till 6:00pm.

The sports complex and community centres at Merdeka Square (Dataran Merdeka) remain closed.


#2 Selangor Prohibits Use of Public Parks

The Selangor state has declared that sporting activities will be allowed in COMMUNITY parks – for example, playgrounds in gated/guarded residential areas from 7AM to 7PM – but not allowed in PUBLIC parks.

The Shah Alam city council (MBSA) has also listed public parks where sporting activities are prohibited (image above) including Taman Tasik Shah Alam.

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#3 Sports Distancing

Before you dust off your shoes and reconnect with the tarmac, Dr. Pui San – a fellow triathlete, sports and exercise doctor – would be the best person to advise you on ‘sports distancing’.

The doctor explains in her Instagram post, “At rest, 1 metre between individuals is adequate. But when we do low intensity exercises like walking, that distance increases to 6 metres.”

“As intensity progresses to jogging/running/cycling, the minimum distance to maintain is 10 meters.”

“But if you factor in wind/breeze that likely will carry infected respiratory droplets to you, the distance can go up to a minimum of 20 metres!”, she explains further.

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#4 Hiking and Trail Running Activities Prohibited Nationwide

For now, all activities in the forests are off-limits until further notice.

Overall, remember to take it easy and bring a bottle of water with you. Keep a mask in your pocket to put on when you have finished your exercise. Keep healthy and stay safe.