As marathon season kicks into high gear, runners everywhere are looking for ways to improve their performance without risking burnout.
Garmin Malaysia is stepping in with valuable insights from two of its most experienced athletes, Asyraf Kamal and Azwan Bunjing—better known as Awan Run.
Both have carved remarkable paths in the competitive running world and now share tried-and-tested strategies to help runners of all levels achieve their goals.
Their message is clear: progress doesn’t come from pushing harder every day. Instead, it’s about training with structure, prioritizing recovery, embracing variety, and leveraging data-driven tools to guide your journey.
Whether you’re preparing for your first 10K or chasing a marathon personal best, these tips can transform how you approach training.
1. Train with Structure, Not Guesswork
According to Asyraf Kamal, one of the biggest mistakes runners make is running aimlessly without a clear plan. “Every run should have a purpose,” he explains. Whether it’s building endurance, sharpening speed, or simply recovering, structured training ensures efficiency and consistency.
Using his Garmin Forerunner 265 smartwatch, Asyraf monitors heart rate zone rates and training load to decide when to push harder and when to scale back. His weekly schedule includes easy runs, speed sessions, and long-distance efforts, with adequate recovery days built in.
Awan echoes this philosophy: “A plan keeps you accountable. It turns running into progression, not just a habit.” His structured schedule blends interval sessions, strength training, and long runs, ensuring each workout serves a specific role in overall improvement.
The key takeaway? Don’t just run more—run smarter by mapping your sessions around clear, achievable goals.
2. Prioritize Rest and Recovery
Both athletes stress that recovery is not a luxury but an essential part of progress. Too many runners treat rest days as wasted time, only to end up injured or exhausted.
“Rest is not weakness, it’s part of the plan,” says Asyraf. Garmin’s Body Battery and Recovery Time features help him avoid overtraining by monitoring fatigue and readiness.
For Awan, quality sleep, balanced nutrition, and rest days are non-negotiable. “With proper recovery, you’re not just healing—you’re building the foundation for future growth.” He recommends wearing your Garmin watch overnight to track sleep and recovery trends for better training decisions.
3. Mix Up Your Training to Break Plateaus
Sticking to the same pace or route might feel safe, but it won’t move the needle forward. Asyraf combats plateaus by adding variety to his training—whether through new routes, group runs, or adjusting weekly mileage. “Sometimes, the body just needs something different to spark progress,” he notes.
Awan incorporates strength training and carefully reviews his race data to identify weaknesses. To stay motivated, he sets short-term goals that build toward larger milestones.
Both runners also point to Garmin Run Club (GRC) as a supportive environment where athletes can challenge themselves while learning from experienced coaches.
4. Build Endurance Gradually
For runners aiming to conquer longer distances, patience is critical. “Endurance doesn’t come overnight,” reminds Asyraf. He advises beginners not to chase top speeds in every session but to focus on consistency and gradual mileage increases.
Awan recommends run-walk intervals for those new to half-marathons or marathons, highlighting the importance of race-day practice for pacing and nutrition.
Both athletes rely on their Garmin GPS devices to stay within target zones, ensuring that long runs build endurance without pushing too far.
5. Use Data to Train Smarter
Finally, Garmin’s technology plays a central role in helping both runners optimize performance. Asyraf uses features like VO₂ max tracking, pace alerts, and heart rate zones to guide his training. “The data helps me know when to push and when to hold back,” he says.
Awan leverages Garmin Coach, interval mode, and cadence monitoring to keep his sessions efficient and safe. For beginners, he suggests starting with a few key metrics: heart rate zones, weekly mileage trends, cadence, and training load balance.
By tracking these consistently, runners can avoid common pitfalls like overstriding or sudden mileage spikes.
Building a Community of Smarter Runners
Garmin Malaysia continues to strengthen the running community through Garmin Run Club (GRC), which hosts free weekly sessions at Institut Sukan Negara, Bukit Jalil.
Led by professional coaches Faiz and Akashah, these sessions help runners of all levels build confidence, learn new techniques, and meet supportive peers.
Both Asyraf and Awan are living proof that smart training pays off. From ultramarathons and world majors to local community runs, their journeys showcase the power of structured, data-driven training combined with discipline and passion.
For anyone preparing for an upcoming race, Garmin’s message is simple: train smarter, not harder. Structured plans, intentional recovery, variety in workouts, gradual endurance building, and leveraging wearable tech can make the difference between burnout and breakthrough.
So, the next time you lace up your shoes, remember that running is a marathon, not a sprint. With the right strategy and tools, your best performance might be just around the corner.
If you are a runner looking invest in your running, consider exploring Garmin’s wide range of running wearables and gadgets such as the Forerunner series and HRM series for a 360-view of your metrics at garmin.com.my
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