The IJM Allianz Duo Highway Challenge 2024 is set to take over the NPE Highway, Sunway, on 8 September 2024. Among the enthusiastic participants, one name stands out: Muhammad Nizam Roselee. ToughASIA had the opportunity to catch up with this seasoned marathoner, who generously shared insights into his meticulous preparation and unwavering dedication.

Perfecting the Gear
Nizam’s approach to gear is both precise and personal. His top selections include Brooks Running Shoes, Prime/Pressio attire, a running pouch, Balega socks, and DEVER energy gels. “Shoes need to provide support for long runs while adapting to your speed, and they must be lightweight,” he explains. This thoughtful consideration ensures he’s equipped for peak performance.

Preparation extends beyond selecting the right gear. Nizam ensures everything is race-ready by using his gear during training. “I won’t use any new gear during the marathon race,” he emphasises, highlighting the importance of familiarity and reliability to avoid any race-day surprises.

Training Regime
Nizam’s training regime is a balanced blend of consistency and intensity. He runs 25-30 kilometers per week, increasing to longer runs two months before the race. A tapering period a week before the event ensures his body is well-rested. Recovery is key, with 1-2 rest days per week and regular sports massages to maintain muscle health.

Cross-training is integral to Nizam’s performance enhancement. Swimming and core/strength training at the gym are part of his routine, building overall endurance and strength while preventing injury by balancing muscle use.

Mental Fortitude
Mental preparation is equally crucial. Nizam builds mental toughness through long-distance, hill, and speed training, readying his mind for marathon challenges. “Keep going and never give up,” is his mantra, reflecting his resilient mindset.

He recalls a particularly challenging moment during last year’s Kuala Lumpur Standard Chartered Marathon. Experiencing cramps at kilometers 18-19, Nizam’s mental fortitude was put to the test. “If my mentality wasn’t strong enough, I would’ve chosen to stop. But I told myself to keep going, even if I have to walk-run throughout the race. I managed to finish,” he shares, showcasing his perseverance.

Balancing Life and Training
Balancing marathon training with daily life requires exceptional time management. Nizam advises meticulous planning and execution of training schedules. “No point making a plan if you don’t implement it,” he says, stressing that action is key to success.

Nutrition Strategy
Nutrition is another critical aspect of his preparation. While he doesn’t follow a strict diet, he increases his carb intake with foods like rice and pasta a few days before the race. On race day, he relies on energy gels and Saltstick to maintain his energy levels.

Inspiration for All Runners
As the IJM Allianz Duo Highway Challenge 2024 approaches, Nizam’s comprehensive and disciplined approach serves as an inspiration for all runners. His insights on gear, training, mental toughness, and nutrition offer valuable guidance for achieving marathon success. For those gearing up for the race, Nizam’s journey is a testament to the power of dedication and perseverance.

The IJM Allianz Duo Highway Challenge 2024 will undoubtedly be a thrilling event, and with athletes like Muhammad Nizam Roselee leading the way, it’s set to be a day of remarkable achievements and personal victories.

Registration for the IJM Allianz Duo Highway Challenge 2024 will close on 31 July 2024. Register your race slot today at https://www.ijmhighwayrun.com/.