31 Unorthodox Tips for Surviving a Hot/Humid Ultra Trail Race

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Stamina Sports

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Running an ultra trail race in Malaysia’s hot, humid conditions is no joke lah. It’s not just about being fit – you need smart preparation, mental grit, and some creative strategies. While standard training advice is good, sometimes you gotta think out of the box.

In this article, we’ll share 31 tips – some normal, some cham – to help you conquer a humid ultra in Malaysia. From getting used to the heat to staying hydrated, fueling up to cooling down, these tips will give you an edge when things get tough.

So if you’re ready to level up your humid ultra training, read on for 31 unorthodox tips to help you tahan the heat and humidity.

Training and Preparation

  1. Simulate race conditions by training in a sauna or steam room.
  2. Run in the hottest part of the day during your training runs.
  3. Wear extra layers to mimic the effects of heat and humidity.
  4. Carry a spray bottle and mist yourself during runs to stay cool.
  5. Train during rainy days to get used to running in heavy rain and mud.
  6. Practice running in wet shoes to prevent blisters and discomfort.
  7. Do HIIT workouts to boost your endurance and heat tolerance.
  8. Train on different terrains like beach, jungle, and hilly areas to prepare for various conditions.

Pacing and Effort

  1. Run at a ‘lepak’ pace to manage your effort and save energy.
  2. Run by feel, not pace – your body will tell you when to slow down.
  3. Take walking breaks to lower your heart rate and core temp.
  4. Adjust your goals and focus on finishing rather than time.
  5. Embrace the suck and accept that it will be tough.

Hydration and Electrolytes

  1. Monitor your urine colour – if it’s dark, drink more water.
  2. Drink small amounts frequently rather than chugging at aid stations.
  3. Carry electrolyte tablets and take them with water.
  4. Freeze your water bottles for a built-in cooling system.
  5. Drink coconut water for natural electrolytes and carbs.

Fueling and Digestion

  1. Eat smaller amounts more often to avoid GI distress.
  2. Experiment with liquid calories like gels and drinks.
  3. Avoid high-fiber foods that can cause bloating.
  4. Bring your own favorite snacks in case aid stations lack variety.
  5. Munch on salted peanuts or keropok for a quick sodium and energy boost.

Cooling and Protection

  1. Wear a wet bandana or buff around your neck.
  2. Wear a hat with a brim to shade your face and neck.
  3. Use cooling sleeves to protect your arms and keep them cool.
  4. Pour water over your head, back, and chest at every opportunity.
  5. Wear light, breathable fabrics that wick sweat.
  6. Use a combination of sunscreen and UV-protective clothing to shield yourself from the intense Malaysian sun.
  7. Wear polarized sunglasses to reduce glare and eye strain.

Extra Tips for Rainy Days

  1. Wear a lightweight, waterproof jacket to stay dry without overheating.
  2. Use anti-chafing cream to prevent skin irritation from wet clothes.
  3. Carry spare socks in a waterproof bag to change if needed.
  4. Watch your footing on slippery trails and wooden bridges.

Remember, every runner different one, so try different things during training to see what works best for you. With the right mix of normal advice and unorthodox tactics, you’ll be ready to tahan your next humid ultra trail race in Malaysia.

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