As the countdown to the SCORE Marathon 2024 gains momentum, athletes across the spectrum brace themselves for the ultimate test of endurance. Amidst this fervour, ToughASIA had the privilege of delving into the realm of Chai Yee Ling, Malaysia’s revered ultra marathon runner.

Chai’s journey into ultra marathon running began as a gesture of solidarity with a friend’s fitness journey. What initially began as a simple act of support soon blossomed into an unyielding passion, fuelled by the thrill of the sport and the steady refinement of her physical capabilities.

Training Methodologies:
Drawing a clear distinction between training methodologies for ultra marathons and shorter races, Chai emphasises the importance of tailored approaches. Ultra distances demand a gradual escalation of mileage, with a focus on building endurance and maintaining consistency, while shorter races necessitate a sharper emphasis on speed and pacing.

Marathon Preparation:
Transitioning into marathon preparation advice, Chai offers pragmatic guidance. Half marathon training entails regular runs of 10-15km, at least 1-2 times per week. Full marathon preparation involves longer slow distance (LSD) runs of 21-30km on weekends (twice per month) and shorter base runs of 10-13km on weekdays, with a minimum of 2 days of running per week. Additionally, she underscores the importance of incorporating strength training targeting the legs and core to establish a robust foundation.

Nutrition Strategies:
Her nutritional strategy encompasses both pre-race and during-race fuelling, with a notable mention of DEVER Energy Gel as her preferred brand. Before a race, she recommends fuelling up with protein shakes and energy-boosting snacks like bananas and nuts. During races, replenishment with isotonic drinks, energy gels, and caffeine helps maintain sustained energy levels, while various snacks combat hunger and dehydration.

Mental Fortitude:
Maintaining mental fortitude proves paramount during arduous races, and Chai draws inspiration from the high stakes of competition. To manage pre-race nerves, she advises thorough preparation, adequate rest, and a focus on physical training to alleviate anxiety and foster confidence.

Holistic Approach to Training:
Incorporating cross-training activities such as hill running and core workouts complements marathon preparation, while attention to road conditions and diligent stretching routines aid in injury prevention.

Post-Run Recovery:
After completing a long run or intense training session, Chai Yee Ling emphasises the importance of holistic post-run recovery. Stretching exercises alleviate muscle tension, followed by rehydration and refuelling with a balanced combination of nutrients to replenish energy stores and support muscle recovery. Additionally, she suggests supplementation with protein shakes, peptides powder, and vitamins to facilitate muscle repair and overall recovery. Ample rest is crucial to allow the body to fully recover and prepare for the next training session or race.

 

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Reflecting on her journey, Chai Yee Ling shares memorable moments of facing adversity during races, highlighting the resilience and determination required to overcome obstacles and achieve success. Each challenge has imparted valuable lessons in perseverance and resilience, from enduring painful injuries to pushing through physical and mental barriers.

Chai’s wisdom and experience serve as a beacon of guidance for aspiring marathoners, encouraging them to embark on their journey with humility, dedication, and a supportive community. With her insights, runners are poised to conquer their goals and leave an indelible mark on the tracks come race day.

ToughASIA is the Official Media Partner for SCORE Marathon 2024 by AIA Vitality. Get 5% off your registration using the code “SMZXCV5”. Get your race slot at https://bit.ly/scoremarathon2024.