When the world feels like it’s spinning off-axis—thanks to pandemics, climate chaos, and everyday unpredictability—it’s natural to crave examples of steady strength and resilience. Muhamad Hafiz bin Md Zain, captain of Penang’s Q1 Running Club and a contender at Langkawi International Ultra Run 2025, offers just that. His upcoming attempt at a 100km race isn’t just a test of physical endurance—it’s a playbook for leading through discomfort, uncertainty, and doubt.

“I’ve never done long-distance road running, except for a full marathon,” Hafiz admits. “I actually prefer trail. But this is me challenging myself—to do the thing I dislike and get stronger through it.” That self-awareness? That’s not just runner talk. That’s the heart of leadership: owning your discomfort and running straight into it.

Langkawi’s infamous triple threat—heat, hills, and humidity—is enough to rattle seasoned ultrarunners. Hafiz’s prep is simple, brutal, and smart. “Heat is my biggest challenge,” he says, “so I train under the sun. I also do my cycling sessions during the hottest part of the day. I want to get used to the discomfort before race day hits.” Translation? Train hard, suffer less.

He’s even added swimming to his routine—not for triathlon goals, but to improve breathing efficiency under fatigue. “I wanted to enhance my breathing control,” Hafiz says, proving again that endurance is as much about lungs and mindset as it is about legs.

His weekly routine is a grind: long runs or trails on weekends, three days of strength training, morning speed sessions followed by evening recovery runs. He swears by MAF (Maximum Aerobic Function) training to build efficiency and—of course—protein to fuel the rebuild. “Protein intake is key,” he notes. “You have to recover strong to keep pushing forward.”

Tech-wise, Hafiz stays locked in with a heart rate monitor to keep his effort dialed. His running vest is now a second skin, soft flasks in tow, mimicking race day every time he goes long. Fueling? Nailed. He practices energy gel timing religiously every 45–60 minutes. His go-to? DEVER Energy Gel—which he’s incorporated into both training and long efforts to train his gut and energy response. “I’m getting used to it during workouts,” he explains. “It keeps me steady, especially on the back half of long runs.”

He doesn’t stop there—Hafiz also rotates in real food like bananas and dates, especially on high-mileage days. “I’m focused on eating clean with a balance of carbs, healthy fats, and protein,” he adds. “And for hydration, I always add electrolytes—sodium especially—to keep cramping away.”

But endurance isn’t just muscle-deep. Hafiz has a whole arsenal for mental resilience. “When I hit the wall, I remind myself: ‘I’ve overcome bigger challenges than this,’” he says. His inner monologue stays on loop: “Sikit je lagi” (“Just a bit more”) and “Lagi 5km aku jalan” (“If there’s 5km left, I’ll walk it if I have to”).

It’s this mental playbook that’s shaped his leadership style too. As captain of Q1 Running Club, Hafiz is more than a runner—he’s a role model. “I always remind myself that I have to lead by example. That means showing up, even on the tough days. I look back on how far I’ve come, and that keeps me going.” His team won’t be racing beside him this time, but they’ll be in Langkawi, cheering him on—proof that leadership doesn’t always need a finish line to rally people.

Q1’s support system has been clutch. “It’s not just the training. It’s the moral support. Everyone checks in, shares advice—it reminds me this journey isn’t just mine. We’re in this together.” That sense of community is what Hafiz hopes to pass on. “I want my teammates, and the Penang running scene, to know that you don’t have to be elite to aim big. With consistency, patience, and the right mindset, we can all go further than we think.”

Langkawi International Ultra Run 2025 isn’t Hafiz’s first rodeo on the island—he’s done the 21km half marathon there. But 100km? That’s uncharted territory. The parts he’s most wary of? “Honestly, people warned me about dogs on the course,” he laughs. “But it’s the night section I’m mentally preparing for. Running alone in the dark? That’s when the doubts creep in. But that’s also when mindset matters most.”

No pressure for a personal best here—though he’s gunning for a sub-13 hour finish, it’s not about the clock. “This is about mental resilience and finishing strong. It’s my first 100km. The goal is to learn, manage my energy, and just go all in.”

And when the finish line finally comes? Don’t expect confetti. Hafiz already has his recovery ritual planned: “I’m going straight to the beach to catch the Langkawi sunset. Just me, the ocean, and that feeling of… I did it.”

In a world full of chaos, Hafiz’s story is a masterclass in showing up—again and again, especially when it’s hard. Because sometimes, consistency is the flex. And 100km? That’s just another chapter in a captain’s playbook on how to lead through the storm.