📘 Run Smarter, Not Harder

Chapter 1: My Story

Running has always meant something simple yet powerful to me—you reap what you sow. No shortcuts. Just honest work. It’s the most accessible sport out there, and with the right understanding, anyone can improve and achieve meaningful goals.

I’m not talking about running for the country or chasing Olympic dreams. I’m talking about:

• Running your first sub-20 5K
• Hitting a 40-minute 10K
• Completing the Abbott World Marathon Majors
• Competing in the World Masters (Age Group 50–54)
• Training with purpose—not just passion

🗣️ I believe in this: Race your pace.
Yet, many runners today fear the word "training." But truth is, running daily is training. The difference lies in intention, structure, and progression awareness.

🛤 My Two Phases of Serious Running

I’ve had two serious phases in my running life—separated by a 20-year break.

I discovered running in the early 1990s, a late bloomer at 17. My first race was a cross-country meet near Ladang Seaport, old Subang airport. I placed fourth. That lit a fire in me.

Coach Agis, a schoolteacher at SM Bukit Bintang, gave me simple plans and guidance. Looking back, I now realize how much further I could’ve gone with structured coaching, a guiding philosophy, and an understanding of principles like:

• Specificity
• Overload
• Reversibility
• Individualisation
• Variety
• Active involvement

These are the foundations of long-term athletic development—not just running hard without purpose.

🧱 I Had Grit. I Lacked Structure.

Yes, I won races. I even represented Malaysia.
But truthfully, I was an average performer—because I didn’t know how to train smart.

I don’t blame any coach. I take responsibility. I’ve come to understand that athletes who know the “why” behind their training can go much further.

What I did have was heart:

• Sub-15:00 in the 5000m
• Gunung Jerai summit race winner (51 minutes, record time, 1993)
• 1:21:31 half marathon after a 20-year break (SCKLM 2019)
• Represented Malaysia seven times, including a 2:36 marathon (7th place, Indonesia)

But I had no long-term plan, no periodisation, no strength work. My warmup and cooldown? Static stretching—because that was the norm.

🧠 Knowledge Changes Everything

After COVID, I wanted to learn. I read:

• Jack Daniels’ Running Formula
• World Athletics Coaching Introduction
• Ideas from Arthur Lydiard, Renato Canova, Patrick Sang

This shifted my mindset from “Train harder” to “Train smarter.”

🗣 You don’t improve by doing more. You improve by doing the right thing, at the right time, with the right effort.

Now I advocate 80/20 training, periodisation, and recovery as key to sustainable growth—for everyone.

🎯 Today, My Purpose Is to Share

Long-term development matters more than short-term glory. When we train with the right mindset, performance becomes a personal benchmark—not just a chase for the podium.

That’s why I now ask:

• What’s the purpose of this session?
• Are we aware of why we’re doing what we’re doing?
• Does your coach have a clear, guiding philosophy?

These questions shape real athletes—not just finish times.

💬 Closing Reflection

I’m not running competitively anymore. But my passion for the sport still burns. And I want to make the basics accessible to everyone.

If I knew then what I know now, I would’ve trained differently. But I don’t regret the journey—I cherish it. That’s why I’m here—to help you run smarter from the start.

Whether you're running your first 5K or chasing a Masters podium, the same truth applies:

🧩 You only improve what you consistently train. Your body adapts to what you do—not beyond that.

Let’s train with intention. Let’s build something better—together.

📚 Chapter 1 is about sharing simple, useful knowledge. No need to dig through books, blogs, and plans made for others. Let’s make smart training local, personal, and empowering.